Weight-Loss 3 months till summer challenge
- Thread starter jennbabe06
- Start date
Weight-Loss
Omega
Moderator
Hi Peg
I'm pleased that you are doing well. I tend to try and do this all the time - and I have to say that I eat tons of fresh fruit and veg so am finding it pretty easy.
My food for the today - Monday - is as follows (in case anyone is wondering how to get more in):
1 banana
3 weetabix, sweetener, 350 ml skimmed milk
1 handful honey shreddies
1 handful honey shreddies
1 handful honey shreddies
1 pear
1 pear
1 clementines
1 clementines
1 apple
40 grapes
2.5 litres of cold water
some diet cola
Chicken breast, fry light, ½ red pepper, ½ green pepper, 1 onion, 1.5 courgettes, ½ jar of sauce, garlic
1 plums
1 plums
1 peach
I make it to 6 portions of vegetables and 10 portions of fruit.
Take care
Love
Margaret
I'm pleased that you are doing well. I tend to try and do this all the time - and I have to say that I eat tons of fresh fruit and veg so am finding it pretty easy.
My food for the today - Monday - is as follows (in case anyone is wondering how to get more in):
1 banana
3 weetabix, sweetener, 350 ml skimmed milk
1 handful honey shreddies
1 handful honey shreddies
1 handful honey shreddies
1 pear
1 pear
1 clementines
1 clementines
1 apple
40 grapes
2.5 litres of cold water
some diet cola
Chicken breast, fry light, ½ red pepper, ½ green pepper, 1 onion, 1.5 courgettes, ½ jar of sauce, garlic
1 plums
1 plums
1 peach
I make it to 6 portions of vegetables and 10 portions of fruit.
Take care
Love
Margaret
Omega
Moderator
Thanks Peg.
I really try to eat as healthily as I can. The protein sometimes comes in a little under unless I watch it. That is because I sometimes cut my afternoon protein hit - and the fact is that sometimes I need one to get to the desired total and sometimes I dont. It just depends on what the main meal is. I have most things apart from the main meal every single day.
I keep my fridge full of fresh fruit and vegetables and have so much fruit every day it is silly. I love sweet things and it is amazing that I can have so many sweet things each day while eating healthily and losing weight.
The vegetable that we call a courgette in England is called a zucchini elsewhere.
Take care
Love
Margaret
I really try to eat as healthily as I can. The protein sometimes comes in a little under unless I watch it. That is because I sometimes cut my afternoon protein hit - and the fact is that sometimes I need one to get to the desired total and sometimes I dont. It just depends on what the main meal is. I have most things apart from the main meal every single day.
I keep my fridge full of fresh fruit and vegetables and have so much fruit every day it is silly. I love sweet things and it is amazing that I can have so many sweet things each day while eating healthily and losing weight.
The vegetable that we call a courgette in England is called a zucchini elsewhere.
Take care
Love
Margaret
Omega
Moderator
The fifth mini challenge that I am setting for us runs for 1 week from Monday 12th May until Sunday 18th May. It comes in two parts - the first part being dietary and the second part pertaining to exercise.
Dietary aspect:
Many of us get annoyed at the scale not going down in the way that we would like. One reason that the scale does not go down when we eat less calories than we burn through exercise is water retention. Excessive sodium is one reason why we retain water. A low sodium diet also helps to reduce our blood pressure. Many of us eat more sodium than the current recommendation – it is quite easy to do this – even when adding no sodium to our plate or in cooking. Most people eat over 3000mg sodium – yet the current recommendation from the American Heart Association is 2300mg
You may find the following links interesting:
Many processed foods contain high levels of sodium.
Be careful when you use online calorie calculators to see your sodium content, as it isn't always correct. For example, my friend tells me that frozen chicken breats (unbreaded--just chicken) say there is about 300mg of sodium per 4oz, whereas fitday says there is over 700mg of it. The reason being, they assume she has salted it. So rely on what the labels say more than the online calculators. I would not add table salt to anything this week, as a teaspoon of salt has 2300mg of sodium--that's all of your daily allowance.
My challenge to you for this week is to make sure that you have no more than 2300mg sodium each day. 2 sunpoints for each day
If someone has no more than 2300mg sodium each day of the week they will earn 14 sunpoints.
Exercise aspect: – same as last week
I will give 0.5 sunpoint for every 15 minutes of exercise completed during the week. The weekly maximum is 5 hours.
If someone did 5 hours of exercise (or more) across the whole week I would give them 10 sunpoints.
Any form of exercise is acceptable - cardio or strength. I personally do a lot of exercise walking and this certainly counts.
This means that everyone has the opportunity to earn up to 24 sunpoints over the next week.
Dietary aspect:
Many of us get annoyed at the scale not going down in the way that we would like. One reason that the scale does not go down when we eat less calories than we burn through exercise is water retention. Excessive sodium is one reason why we retain water. A low sodium diet also helps to reduce our blood pressure. Many of us eat more sodium than the current recommendation – it is quite easy to do this – even when adding no sodium to our plate or in cooking. Most people eat over 3000mg sodium – yet the current recommendation from the American Heart Association is 2300mg
You may find the following links interesting:
Many processed foods contain high levels of sodium.
Be careful when you use online calorie calculators to see your sodium content, as it isn't always correct. For example, my friend tells me that frozen chicken breats (unbreaded--just chicken) say there is about 300mg of sodium per 4oz, whereas fitday says there is over 700mg of it. The reason being, they assume she has salted it. So rely on what the labels say more than the online calculators. I would not add table salt to anything this week, as a teaspoon of salt has 2300mg of sodium--that's all of your daily allowance.
My challenge to you for this week is to make sure that you have no more than 2300mg sodium each day. 2 sunpoints for each day
If someone has no more than 2300mg sodium each day of the week they will earn 14 sunpoints.
Exercise aspect: – same as last week
I will give 0.5 sunpoint for every 15 minutes of exercise completed during the week. The weekly maximum is 5 hours.
If someone did 5 hours of exercise (or more) across the whole week I would give them 10 sunpoints.
Any form of exercise is acceptable - cardio or strength. I personally do a lot of exercise walking and this certainly counts.
This means that everyone has the opportunity to earn up to 24 sunpoints over the next week.
Great Challenge!
I certainly did not do well on it yesterday - I had nachos for dinner! In fact, I pretty much had trash the entire weekend. So, feeling ready to get back on top of things. Ironically - I weighed myself this morning and still 190. I was sure that there would be a major spike after a weekend of bad food. I'm counting myself lucky and am back in the swing of things. This morning I had a protein shake, and an apple for snack. Planning a big salad for lunch and soup for dinner.
Peg
I certainly did not do well on it yesterday - I had nachos for dinner! In fact, I pretty much had trash the entire weekend. So, feeling ready to get back on top of things. Ironically - I weighed myself this morning and still 190. I was sure that there would be a major spike after a weekend of bad food. I'm counting myself lucky and am back in the swing of things. This morning I had a protein shake, and an apple for snack. Planning a big salad for lunch and soup for dinner.
Peg
Omega
Moderator
Hi Peg
It's great that you are back in the swing of things. It looks like your sodium levels should be fine for today - but I agree - my hunch is that you went over yesterday (how long is it since I had nachos???) I would suggest that it is worth doing the calculation just the same to see how much sodium was there. Sometimes we are surprised.
Well done for staying at 190. I am currently retaining water like nothing else because I always get a pre-TOM climb that keeps everything elevated for about 12 days. It is always depressing to see the higher numbers on the scale - even when you know that it is water and will go away soon. Thank goodness I weigh every day and have been at this long enough to know what it is when it happens and why!
I had a tin of baked beans yesterday - a great food nutritionally that happens to be high in sodium (1000mg a tin) but still managed to keep my day within limits.
Take care
Love
Margaret
It's great that you are back in the swing of things. It looks like your sodium levels should be fine for today - but I agree - my hunch is that you went over yesterday (how long is it since I had nachos???) I would suggest that it is worth doing the calculation just the same to see how much sodium was there. Sometimes we are surprised.
Well done for staying at 190. I am currently retaining water like nothing else because I always get a pre-TOM climb that keeps everything elevated for about 12 days. It is always depressing to see the higher numbers on the scale - even when you know that it is water and will go away soon. Thank goodness I weigh every day and have been at this long enough to know what it is when it happens and why!
I had a tin of baked beans yesterday - a great food nutritionally that happens to be high in sodium (1000mg a tin) but still managed to keep my day within limits.
Take care
Love
Margaret
Hi Margaret!
Sorry to hear about the water weight. It is frustrating isn't it? You are doing fantastic and you will be justly rewarded when you have your big dip in weight after your body goes through its' cycle.
Speaking of water weight, I have been drinking an absolute ton of water today and haven't really been peeing much (TMI - I know). Probably need to flush out all the salt from last night. Hope it doesn't make the scale go up tomorrow am.
Going to the gym tonight to shake off the weight!
Peg
Sorry to hear about the water weight. It is frustrating isn't it? You are doing fantastic and you will be justly rewarded when you have your big dip in weight after your body goes through its' cycle.
Speaking of water weight, I have been drinking an absolute ton of water today and haven't really been peeing much (TMI - I know). Probably need to flush out all the salt from last night. Hope it doesn't make the scale go up tomorrow am.
Going to the gym tonight to shake off the weight!
Peg
Omega
Moderator
Hi Peg
We all get frustrated with the scales at times.
If the weight does go up - you know that the culprit is the water. It is always well worth drinking as much water as most people can get down (let's face it - our allocation is tough enough) if we know that we have gone over the top with sodium.
If the scale does go up - it is simply a historical moment in time. It is not like it is showing higher because of fat having been gained.
Keep counting the sodium!
I hope that the gym works tonight for shaking off the weight. I am sure that you will enjoy it when you get there. I am currently limited to just my walking by way of exercise (fortunately I do tons of it) - but I keep bumping into people from my different keep fit classes when I am out walking. I bumped into 2 people today. I seem to be constantly telling people about my op when asked why I am not going to classes.
Take care
Love
Margaret
We all get frustrated with the scales at times.
If the weight does go up - you know that the culprit is the water. It is always well worth drinking as much water as most people can get down (let's face it - our allocation is tough enough) if we know that we have gone over the top with sodium.
If the scale does go up - it is simply a historical moment in time. It is not like it is showing higher because of fat having been gained.
Keep counting the sodium!
I hope that the gym works tonight for shaking off the weight. I am sure that you will enjoy it when you get there. I am currently limited to just my walking by way of exercise (fortunately I do tons of it) - but I keep bumping into people from my different keep fit classes when I am out walking. I bumped into 2 people today. I seem to be constantly telling people about my op when asked why I am not going to classes.
Take care
Love
Margaret
Hello Margaret!
Thanks - I had a great time last night at the gym. I felt really good after my workout. I was impressed with you getting back to walking so soon after your surgery and I bet you will be at your fitness classes again before you know it.
I kept under the goal sodium level yesterday! Yay - I resisted salty snacks!!
And, shock of all shocks, my scale said I'm down 1/2 pound this morning. I feel like doing a Snoopy dance. I'll never understand why I am far more motivated to keep at it when the scale goes down than when it goes up and I really need to stick to it the most.
Also, many thanks for all your support. You are a very kind person and I value your help. It makes this whole process less daunting. I'm learning a lot about healthy eating with all your great challenge ideas and want you to know how much it is appreciated.
Peg
Thanks - I had a great time last night at the gym. I felt really good after my workout. I was impressed with you getting back to walking so soon after your surgery and I bet you will be at your fitness classes again before you know it.
I kept under the goal sodium level yesterday! Yay - I resisted salty snacks!!
And, shock of all shocks, my scale said I'm down 1/2 pound this morning. I feel like doing a Snoopy dance. I'll never understand why I am far more motivated to keep at it when the scale goes down than when it goes up and I really need to stick to it the most.
Also, many thanks for all your support. You are a very kind person and I value your help. It makes this whole process less daunting. I'm learning a lot about healthy eating with all your great challenge ideas and want you to know how much it is appreciated.
Peg
Omega
Moderator
Hi Peg
Congratulations for the good news at the scales. We all get motivated by such things. Try to remember how good the feeling is so that you can replay it in your mind on the more difficult days.
Well done for keeping your sodium at a healthy low level. These things can be a bit tricky - especially at first.
I am more than happy to set the little challenges as adopting good nutrition is important to our continued good health - and with a little practice we can set up those good habits. I am always happy to give little clues as to how I manage to address the issues (and indeed - I post my food each day in my diary).
Take care
Love
Margaret
Congratulations for the good news at the scales. We all get motivated by such things. Try to remember how good the feeling is so that you can replay it in your mind on the more difficult days.
Well done for keeping your sodium at a healthy low level. These things can be a bit tricky - especially at first.
I am more than happy to set the little challenges as adopting good nutrition is important to our continued good health - and with a little practice we can set up those good habits. I am always happy to give little clues as to how I manage to address the issues (and indeed - I post my food each day in my diary).
Take care
Love
Margaret
Omega
Moderator
The sixth mini challenge that I am setting for us runs for 1 week from Monday 19th May until Sunday 25th May. It comes in two parts - the first part being dietary and the second part pertaining to exercise.
Dietary aspect:
There are a lot of benefits to our cholesterol levels if we ensure that we eat plenty of beans. The only real problem is that tinned beans do tend to contain some sodium so we have to watch out that we do not exceed our sodium levels if we get our beans from tins.
There have been a number of studies on the effectiveness of beans. I cannot see a link for one that I have known about for some time. Basically – they discovered that if you can manage to eat a tin (approx 420 grams) of baked beans three times per week – there is a great improvement in the level of cholesterol.
Another more recent study was as follows.
My challenge to you for this week is to either
- eat three tins of baked beans during the week – for 4,4, and 6 points – total 14 points
Or – eat half a cup of beans each day – 2 points per day – total 14 points
So - eat lots of beans to collect 14 points.
Exercise aspect: – same as last week
I will give 0.5 sunpoint for every 15 minutes of exercise completed during the week. The weekly maximum is 5 hours.
If someone did 5 hours of exercise (or more) across the whole week I would give them 10 sunpoints.
Any form of exercise is acceptable - cardio or strength. I personally do a lot of exercise walking and this certainly counts.
This means that everyone has the opportunity to earn up to 24 sunpoints over the next week.
Dietary aspect:
There are a lot of benefits to our cholesterol levels if we ensure that we eat plenty of beans. The only real problem is that tinned beans do tend to contain some sodium so we have to watch out that we do not exceed our sodium levels if we get our beans from tins.
There have been a number of studies on the effectiveness of beans. I cannot see a link for one that I have known about for some time. Basically – they discovered that if you can manage to eat a tin (approx 420 grams) of baked beans three times per week – there is a great improvement in the level of cholesterol.
Another more recent study was as follows.
My challenge to you for this week is to either
- eat three tins of baked beans during the week – for 4,4, and 6 points – total 14 points
Or – eat half a cup of beans each day – 2 points per day – total 14 points
So - eat lots of beans to collect 14 points.
Exercise aspect: – same as last week
I will give 0.5 sunpoint for every 15 minutes of exercise completed during the week. The weekly maximum is 5 hours.
If someone did 5 hours of exercise (or more) across the whole week I would give them 10 sunpoints.
Any form of exercise is acceptable - cardio or strength. I personally do a lot of exercise walking and this certainly counts.
This means that everyone has the opportunity to earn up to 24 sunpoints over the next week.
says the same thing for pinto beans (the beans used to make canned refried beans in the US)
Omega
Moderator
I know that this works because my husband has a genetic tendency towards high cholesterol. Even his slim brother was put on statins because of it. Their father died of a heart attack as he turned 47. We had read about the baked beans and had been trying to manage our 3 tins for a couple of months when it all came out. Naturally everyone was very concerned for my husband because his BMI was high (currently around 54). Well - when his cholesterol was tested - everyone was very surprised because his cholesterol level was a lot better than his slim brother.
Every so often we get lazy and do not bother with eating as many baked beans as we should. Then his cholesterol level goes up.
Anyone that reads my food journal must think that I am a lazy wife because half the week we end up each having a tin of baked beans as part of our main meal.
Every so often we get lazy and do not bother with eating as many baked beans as we should. Then his cholesterol level goes up.
Anyone that reads my food journal must think that I am a lazy wife because half the week we end up each having a tin of baked beans as part of our main meal.