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Post by mare on Sept 25, 2022 8:22:19 GMT -5
Saturday credits:
Rear arc emailed coach stuck to planned points at meals ran did not eat when back late from taking dad to ER (had a fall. Was okay enough to fly back home this morning)
Hope to make Sunday another blue dot despite working on reduced sleep.
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lani
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Posts: 43,920
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Post by lani on Sept 25, 2022 11:48:56 GMT -5
Saturday credits:
Weighed - up 1.4 lbs. I have been haphazard with my eating lately. This current weight is not bad for me, however, I have a couple of social engagements coming up and I do want to fit into the outfits I've picked. Read new posts, posted Meditated Tracked Strength & flexibility exercises, wrestling heavy, long ladder in and out of garage. Ate sitting, mindfully Wrote plan for today
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lani
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Posts: 43,920
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Post by lani on Sept 26, 2022 9:28:30 GMT -5
Sunday credits:
Weighed - down 0.4 lb. Read new posts (on another Beck thread), posted Tracked Meditated Strength & flexibility exercises Ate sitting, mindfully Ended day 515 calories (!) under plan. I had three squares and only snacked on an apple. Remember, my plan is 1900. Wrote plan for today
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Post by mare on Sept 26, 2022 19:09:47 GMT -5
Monday credits: emailed coach tracked listened to hunger no sweets read arc
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Post by ermabom on Sept 28, 2022 7:28:29 GMT -5
I'm back from my trip. I did reasonably well. I was visiting family so there was definitely more food around than I normally have but I didn't eat breakfast as usual and ate sparingly of all the different choices. Once I was with my daughter I had more control over the food and did stick to plan completely. Our flight back was disrupted due to a freak accident with the airplane - the jet bridge malfunctioned when they were unloading the plane from the previous flight and hit the door. Lots of time later, they decided they weren't going to take a chance on the plane and canceled the flight. We got home via Boston on a red eye so yesterday I was a zombie. I didn't sleep at all on the plane and didn't sleep till last night. I did eat as normal yesterday. No exercise.
I read the book "The Hungry Brain" by a obesity/neuroscience researcher while on the trip. He covers the research that has been done in the area of how the brain regulates what we eat and how much we eat. The part I found most interesting is the gut/brain communication. Researchers who studied the satiety factor of various foods to see when the brain is satisfied that we've eaten enough have discovered that there are a few factors that influence this: the calorie density of the food, the palatability of the food, the fat, fiber and protein content of the food.
Moderately calorie dense foods (a bowl of lettuce isn't satisfying), foods that are not super palatable which excludes most highly processed foods and highly sugared foods, Whole Foods with a higher fat content are OK but in general lower fat foods that are naturally lower fat, high fiber foods and higher protein content in the meal. So high fat foods like steak, avocados, nuts are ok. but potato chips are not. Things like potato chips and cookies are highly palatable and they don't satisfy the brain until we've eaten more than we should.
So the recommendation is to eat simple unrefined/unprocessed foods but not worry about their intrinsic fat content. Potatoes btw are off the charts on being satisfying. If high fat cooking or additions are not included, they are perfectly fine to eat based on this criteria. Whole grain bread is more satisfying than white bread. beans, lentils, fresh fruit, vegetables, potatoes and sweet potatoes, fresh meat and seafood, oatmeal, avocados, yogurt, and eggs are the most satisfying foods.
So I made a resolution to go back to making salads and soups for lunch - not veggie rich salads necessarily but salads with beans and grains and a little cheese that I can store for a week and just add greens to daily. I've been eating a lot of green salads but while they are good for me they aren't satisfying as noted.
I'm replacing my 'no eating sugar' rule with a 'no mindless eating' rule.
Back to the usual routine today.
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Post by mare on Sept 28, 2022 8:16:43 GMT -5
So imporessed by you still staying on plan under sleep deficit, ermabom! Thank you for sharing those data too. Eating that way sounds appealing too. Not super deprivation like giant lettuce piles! Doing well here. Like the book promises, the skills will always work when you are willing to do the work! Credits from Tuesday: Ran Strength Reasonable bedtime Emailed coach Read ARC Planned food Cooked dinner Tracked
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lani
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Posts: 43,920
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Post by lani on Sept 28, 2022 12:14:49 GMT -5
ermabom, yes, so much good information! Tuesday credits: Weighed - down 0.2 lb. Read new posts, posted Meditated Tracked Strength & flexibility exercises, changed a really high track light, had to schlep heavy ladder, balance and strain, but got it done! Ate sitting, mindfully Ended day 260 calories under plan Wrote today's plan 3 cheese-free days
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Post by ermabom on Sept 29, 2022 7:25:22 GMT -5
Didn't end up exercising yesterday because I had two meetings and a lot of stuff to get done. I'm hoping to get some done today but I have meetings again plus grocery shopping - which I should have done yesterday. I am scraping the bottom of the refrigerator crisper for dinner because there are no vegetables in the house.
I'm afraid I'm still not in the process of reading cards and doing stuff. I need to focus on that today
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lani
This space for rent
Posts: 43,920
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Post by lani on Sept 29, 2022 11:00:33 GMT -5
Wednesday credits:
Weighed - down 0.6 lb. This puts me in a better range than I've achieved lately. Since August 3rd to be exact. Read new posts, posted Meditated Tracked Ate sitting, could have been more mindful at lunch Strength & flexibility exercises Went over plan, only by 35 cals. I've been waiting for a hunger surge since I haven't been that hungry the past few days. Wrote today's plan
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Post by ermabom on Sept 30, 2022 8:40:06 GMT -5
Yesterday I read cards. I've been logging food since I got back but I read the cards and used the habit tracker also. I didn't exercise because I was exhausted yesterday. My knee is also acting up. It is very weird - I didn't do anything except grocery shopping and stuff around the house. And then, at night, the pain vanished but the other knee hurt!
I have to call re: health insurance today as my ex-employer has changed our Medicare options and I have a bunch of money from them towards premiums that I need to use up. So depending on how long the phone call takes, exercise will or will not happen.
Credits: Read cards Logged food Used habit tracker Gave myself credit Stuck to plan
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Post by mare on Sept 30, 2022 10:12:50 GMT -5
ermabom, hope the knee gets it together soon! Thursday credits: Monitored hunger Blue dot Tracked Strength Walk Emailed coach
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Post by ermabom on Oct 1, 2022 8:59:06 GMT -5
I feel sort of back to normal except for the exercise. If the weather permits, I am going on a mushroom walk tomorrow (my first!) with the local mushroom club. If the weather does not permit, I will exercise at home and restart my routine. Knee has been behaving.
When I was visiting my daughter last weekend, I took long walks 2x a day with her and the dog.
Credits: Read cards Logged food Used habit tracker Gave myself credit
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lani
This space for rent
Posts: 43,920
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Post by lani on Oct 1, 2022 11:46:39 GMT -5
Thursday credits:
Weighed - up 0.4 lb. Read new posts, posted Meditated Tracked Strength & flexibility exercises At sitting, mindfully Ended day 190 calories under plan Guessed at Friday calories as we are eating out
Friday credits:
Same as Thursday, except weight up 0.6 lb. Did cardio in addition to my daily exercises Didn't meditate Didn't really restrain myself at dinner out, but did skip lunch to have extra available calories.
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