2022 Healthy Lifestyle Discussion

[hkguy]

Feb 13, 2022 12:56:03 GMT -5 Knee Deep in Water Chloe said:

Feb 13, 2022 12:48:40 GMT -5 geenamercile said:

Sweet frogs is a Frozen Yogurt place.  They have some staple flavors, and then a few they mix up.  Normally I am just meh about the flavors.  You fill a cup with what ever flavors you want from soft serve machines and then put on as many toppings from the topping bar you want.  The toppings use to be self serve but now you tell them what to put on it.  Normally I just take the girls on Friday when it is no weigh, price is based on cup size, but they had an coffee this time so I add some brownies and fudge to it.  I have a weakness for coffee anything. 

  

Ah! Our chain for that is called Yogurt Hut. 

Ours is called "Orange Leaf".

[geenamercile]

HKguy, My main goal was to be able to up my hiking stamina.  The weight coming off was just another side of it.  When I started I was happy with doing 30 mins and a some over a mile before I was winded and needed to stop on the elliptical machine.  I had the resistant at 10.  I then upped the resistant to where I was at 13.  Next I added time up to an hour.  I got to 4 miles in an hour, then 5.  I am now at 6 miles + in that hour.  I also readjusted my original goal of 8 miles in the hour when I hit 6.  I am good with 6, I just need to keep it steady now.    My point with this if your goal is strength, set some short term goals based on that might help the motivation, how many reps, how heavy, time frame in doing them in, ect...  And keep them achievable, look at a monthly goal vs a year goal.  Sometimes when people set long term goals, because of the amount of distance between the starting and the end is so great it can be demotivating vs motivating.   

[geenamercile]

Ave- I was thinking and besides a list of questions, maybe make a list of foods you enjoy and eat for your nutritious and then ask how you can make small changes to them to make them more healthy.  The list of foods is something mine had me do, we discussed things from my list.  I did some more research on my own with the changes to make them more healthy.   

[Lizard Queen]

Feb 13, 2022 13:02:59 GMT -5 hkguy said:

Update: Still 213 lbs. so no weight loss so far.

But with the new focus and regime I am not so fixated on the weight.

I had 2 scheduled weight training sessions last week and did them both.

I think my new measurement metric is going to be abdomen size in inches.

Measuring at the thickness part I am 44" this morning; pants size is 36" so that must be

a pretty big "muffin".

3 weight training sessions scheduled this week along with my yearly physical.

Hope everyone has a safe, productive week.

Still dancing.

That's a great choice. I've read how waist circumference is a better metric than bmi.

[mamasita99]

Happy Sunday/Monday.

-Stay at or below calorie target, aiming for macro ratios
-16 hour fasts (want to really get these consistent before increasing)
-no after dinner drink Mon-Thu (messes with my sleep and increases urge for snacking)

Our household goods (including my scale) won’t arrive for 2 more months, so either I buy a new scale or I start to take measurements, or continue to go by how my clothes fit. Right now I have a pair of jeans that fit but are tight, maybe I can try those on every week or two and see if the get a little looser.

[finnime]

Feb 13, 2022 12:15:12 GMT -5 Knee Deep in Water Chloe said:

Feb 11, 2022 3:21:38 GMT -5 finnime said:

I've got a telehealth appointment today with my PCP. I had labs drawn last week and I can see already that they're showing continuing anemia, although it's better now than it was last summer. Why I'm anemic is a mystery. I did have an ulcer but it's healed now, and post-menopausal women do not generally become anemic or remain anemic for no reason. We'll see. 

How'd the appointment go?

It was interesting. My hemoglobin is actually much improved but still low, just over 11. What had her more concerned was my ferritin level which doubled from 3 to 6, but she wants it over 50. "Normal" range for women is 12 to over 300, but post-menopausal women are typically and should be much higher in the range. Ferritin is the measure of stored iron. Having low stores contributes to fatigue and other symptoms. So I'm to double the iron I take and get it retested in a month.

I do hope it works. My fingernails are too easily split and break repeatedly no matter how short I keep them. Plus I do have some fatigue, although I've not been short of breath.

[ners]

Weekly check in

Hit step and water goal.  Not so much getting to bed before 11:00.  A couple of days of eating after 9:00 PM. Weight went in correct direction.

Goals this week:

1. Steps 49000.
2. No eating after 9:00 PM
3. In bed by 11:00
4. Water intake average of 40.


01/01/19 177.2
01/01/20 165.2
01/01/21 169.0
01/01/22 167.2
02/01/22 166.8
02/07/22 169.8
02/14/22 168.4

Have a great week everyone.

[daisylu]

2/07 = 206.8 LBS

2/14 = 205.5 LBS

I'll take it. 

[azucena]

Feb 13, 2022 22:19:27 GMT -5 finnime said:

Feb 13, 2022 12:15:12 GMT -5 Knee Deep in Water Chloe said:

How'd the appointment go?

It was interesting. My hemoglobin is actually much improved but still low, just over 11. What had her more concerned was my ferritin level which doubled from 3 to 6, but she wants it over 50. "Normal" range for women is 12 to over 300, but post-menopausal women are typically and should be much higher in the range. Ferritin is the measure of stored iron. Having low stores contributes to fatigue and other symptoms. So I'm to double the iron I take and get it retested in a month.

I do hope it works. My fingernails are too easily split and break repeatedly no matter how short I keep them. Plus I do have some fatigue, although I've not been short of breath.

Yes, those are low numbers.  DH used to have to get blood transfusions to catch back up.  You might consider that if the pills don't help in a month.

[laterbloomer]

I have discovered Moon Cheese and it's doing me in 😭 It's low carb but high calorie and Sodium and once I open the bag I eat the whole thing. I gained 4 lbs in a few days. I'm praying it's water from all the sodium. No more moon cheese for me for a while.

[Ava]

Feb 14, 2022 12:58:47 GMT -5 laterbloomer said:

I have discovered Moon Cheese and it's doing me in 😭 It's low carb but high calorie and Sodium and once I open the bag I eat the whole thing. I gained 4 lbs in a few days. I'm praying it's water from all the sodium. No more moon cheese for me for a while.

I don't even want to ask what Moon Cheese is 

[Ava]

I just had my second appointment with the nutritionist.
My take is that it went better than the first one.

I explained exactly where I'm at and that she cannot push me because the more pressure I feel the more I eat and the more I hate the program.

I shared with her that I'm seeing a psychologist and the conversation I had with him after my first appointment with her.
He asked me: how did it go with the nutritionist. I told him I felt completely overwhelmed and even angry at the idea that I can follow such a program from day 1. As if telling an instructor I don't know how to swim but he still leaves you alone in the middle of the pool, at 6 feet deep.

All this I told her, and how my therapist said do the healthy breakfast, 3 glasses of water, and 3 miles exercise video at least 3 times a week.

She asked me if I was able to do any of that. I said, yes, I did all that. 
She said, well, then you've done 20% of the whole program already. That's a lot. 
She explained that adherence to a healthy program is generally 70% to 80%, and being at 20% two weeks in I'm doing great.
Then I told her about deciding on my own to try the healthy lunch. Which I did Friday and Sunday.
She asked me how did it go. I said it didn't taste horrible, but I have difficulty seeing myself eating like that every day. 
I also explained I felt very hungry a couple of hours after eating that lunch. She told me to add more protein to the meal, and to drink a glass of water before lunch. She said protein will keep me full longer. The goal is for the lunch to keep me full for 4 hours.

So my goal for the next 2 weeks is to add the healthy lunch as many times as I can, up exercise to 4 miles at least 3 times a week, and to drink 4 glasses of water a day.

[Ava]

The nutritionist also asked me if I had weighted myself.
I said no, and I don't want the balance to be a focal point in my life. That's why I haven't gone back to TOPS either. The balance and how much you weigh each week is the most important part of the meeting.

I feel like I don't have the mental or emotional strength for that yet. I just started to make gradual changes, I am in my late 40s with a tendency to put on weight, so going on the scale weekly could actually backfire at this point. 

The nutritionist said weight is important because, no matter how much you weight, the moment you go down 10 kilos (20 pounds approx.) is when your body benefits from it. Your lungs have less pressure, your joints also, cholesterol goes down, blood sugar goes down.

So I have a doctor's appointment next Monday, and the nurse always weights me when I go in. 
I will share the weight with the nutritionist next Monday.
She thinks that with the small changes I've made I should have lost something already.
But I don't think so. I asked her, what if I gained. She said we'll cross that bridge when we get there.

[daisylu]

Ava I'm glad you spoke up with the nutritionist and things went so well. I hope that encourages you to speak up in the future.

[laterbloomer]

Feb 14, 2022 15:23:26 GMT -5 Ava said:

Feb 14, 2022 12:58:47 GMT -5 laterbloomer said:

I have discovered Moon Cheese and it's doing me in 😭 It's low carb but high calorie and Sodium and once I open the bag I eat the whole thing. I gained 4 lbs in a few days. I'm praying it's water from all the sodium. No more moon cheese for me for a while.

I don't even want to ask what Moon Cheese is 

It's pieces of Gouda that are dried somehow and look like little moons. It's on sale at Costco this month. But don't get any, you won't be able to stop.

[daisylu]

I'm nota gouda fan.

[geenamercile]

I had Parmesan and roasted garlic mixed in with my cauliflower rice tonight.  I normally have some type of cheese on my meal with dinner.    I have a feeling I would be a moon with those moon chips.   

Ave- I am glad your talk went well. 

[mamasita99]

Feb 14, 2022 17:14:16 GMT -5 laterbloomer said:

Feb 14, 2022 15:23:26 GMT -5 Ava said:

I don't even want to ask what Moon Cheese is 

It's pieces of Gouda that are dried somehow and look like little moons. It's on sale at Costco this month. But don't get any, you won't be able to stop.

This would be my problem, not being able to stop at one. Safer to not keep a Costco size bag in my house!

[Knee Deep in Water Chloe]

Feb 14, 2022 12:58:47 GMT -5 laterbloomer said:

I have discovered Moon Cheese and it's doing me in 😭 It's low carb but high calorie and Sodium and once I open the bag I eat the whole thing. I gained 4 lbs in a few days. I'm praying it's water from all the sodium. No more moon cheese for me for a while.

ooopsie!

[Knee Deep in Water Chloe]

Had a few high calorie foods over the weekend, but I made healthier choices today. I’ve spent a lot of time in the car this last week, so my age count is way down. I only managed to work out once last week.

[wvugurl26]

It's great you spoke up with the nutriotionist ava.

Some lunches don't stick with me as long. Salads in particular, I'm starving by 330 4pm. If I make them bigger, I get full and tired of eating before I finish.

I do like them so I plan to have a healthy snack when I get hungry. I think snacks are an issue if you mindlessly eat from a bag of chips or whatever but a planned one can be good.

Right now we have the Halo oranges. We like apples. My DH likes jerky sticks. I know those are high sodium but there are worse options. I also like cheese cubes and crackers. I put a small amount on the plate and put the packages away.

I also think it's a great idea to ask her for tweaks to foods you like. Small changes can help.

[Lizard Queen]

The Superbowl food/valentine candy caught up to me. Going back to the regular selection to try to undo the damage.

[Minnesotagirl7]

Missed an update last week, I was on vacation for a few days. Didn't make the healthiest choices, but I did do better than I would have otherwise. Scale said 209.8 this morning, up a half pound in the last two weeks. I definitely will not be making my goal of 200.0 by next week, unless I have something cut off. So no extra mortgage payment for February, which is disappointing. But I know what I need to do, and I'm going to do it. Motivation is still there!! And I'm not going to change my end-of-March goal; its going to be more of a challenge now. Nice to see how others are progressing, it really is inspiring!

[Knee Deep in Water Chloe]

So
Much
Sugar
Today!

[mamasita99]

Feb 15, 2022 23:59:01 GMT -5 Knee Deep in Water Chloe said:

So
Much
Sugar
Today!

I know exactly what you speak of. New day tomorrow!

[mamasita99]

Yesterday was my too much sugar day. I broke open a part size bag of peanut m & ms. At least today I have made better choices so far. I also went to the gym today for kettlebell workout. These get my heart rate up but don’t involve any impact.

[Opti]

Feb 15, 2022 12:46:58 GMT -5 wvugurl26 said:

It's great you spoke up with the nutriotionist ava.

Some lunches don't stick with me as long. Salads in particular, I'm starving by 330 4pm. If I make them bigger, I get full and tired of eating before I finish.

I do like them so I plan to have a healthy snack when I get hungry. I think snacks are an issue if you mindlessly eat from a bag of chips or whatever but a planned one can be good.

Right now we have the Halo oranges. We like apples. My DH likes jerky sticks. I know those are high sodium but there are worse options. I also like cheese cubes and crackers. I put a small amount on the plate and put the packages away.

I also think it's a great idea to ask her for tweaks to foods you like. Small changes can help.

I used to buy the Emerald packs of nuts for work. 100 calories in a bag, and in a pinch can stand in for breakfast or lunch.

[Lizard Queen]

Feb 15, 2022 15:11:23 GMT -5 Lizard Queen said:

The Superbowl food/valentine candy caught up to me. Going back to the regular selection to try to undo the damage.

I forgot to weigh myself before I had breakfast, but I'm halfway down from the last jump.

[laterbloomer]

172.6 this morning. At least it stopped going up.

[laterbloomer]

171.6 Yay!