~*~ Back To Basics ~*~

[mitzimarie]

Re: ~*~ Back To Basics ~*~

That was my last ChocolatePerfection bar and I don't have any on order - I really liked them too because they are so high in fiber. I think I need to start packing some veggies & dip to snack on during the day when I get restless.

Wendy, I know what you mean. I miss the Atkins Peanut Butter bar. It was the only one I ever ate, because it was the only one that wasn't loaded with sugar alcohols and it was big enough to actually fill me up like a meal. It had 10g of fiber, and I miss it. I was actually constipated this morning for the first time in ages. Thank God, everything finally came out all right... it was touch and go there for a minute.

No exercise on Monday, but I'll be adding that back slowly starting tonight - still have a gimpy left knee so I may need to get creative.

I actually have several physical things that I need to work around, and find pilates to be a great workout. It is *zero* impact, and if done correctly, can really help to tone you. I'm going to be getting a yoga DVD soon, too.

[mitzimarie]

Re: ~*~ Back To Basics ~*~

This is what I ate yesterday ......

B- 1 sausage patty, 1/2 c broccoli,3/4 c greenbeans, 2 TBSP ranch
L- 3 oz Chicken, 1/2 c broccoli,3/4 c greenbeans, 2 TBSP ranch
D- 2 cups salad,3 oz chicken,2 TBPS bacon ,1 oz cheese,2 TBSP ranch

Total calories 1142
Fat 69%
Protein 23%
Carbs 9%
Net carbs 26
Fiber 15

I did 30 min on Elliptical in AM
Cruches squats and push ups for my challenges
Stability ball
25 min on treadmill in PM

Heidi, your food selection looks great. The only thing, is that I know it wouldn't be enough food for me. The range I eat at is pretty broad (usually between 1400 and 1700 while in OWL), so I think that 1142 would be low for me. Are you ever hungry or feel weak? Have you ever calculated your BMR? The only thing I use the number for, is as a minimum for daily calories. I'm not one for tracking how many calories I burn in exercise, or anything like that. I just use the BMR as a minimum for calories. Here's a link: www.bmi-calculator.net/bmr-calculator/

It felt like a good day and I was down 4 lbs this morning but I know that is that wonderful first water weight coming off

Woo hoo! 4 pounds is awesome!! I NEVER discount water weight coming off... it is still weight, and it definitely has the ability to make me feel huge. Well done!

[mitzimarie]

Re: ~*~ Back To Basics ~*~

Julie, I don't know how closely you track or use percentages... I track them, but the single only thing I use them for is to make sure that my protein doesn't go above 30%. I don't care how low it goes, I just don't want it higher. In a perfect world, I would love to keep my protein at exactly 30% and I would love to be able to keep that percentage at each meal... have every meal perfectly balanced with fat/carb/protein ratios. That NEVER happens. I can be pretty anal about things at times, but I have had to let this go because I just can't do it without making myself crazy. And since I have never done it and was able to make goal, I've convinced myself that it isn't necessary... I go by daily numbers.

LOL - all of that to say, that I get a large amount of my fat in at breakfast. When I'm not doing Induction foods, I often have a muffin in a minute... lots of fat! This morning, I had 6 ounces of sliced portabello mushrooms sauteed/fried in a skillet with 1 tbsp. of olive oil and 1 tbsp. of butter. Check out the numbers on that meal: 264 calories, 6 net carbs, 83% Fat, 8% Carbs, and 9% Protein. Since I go by daily totals and not by each meal, this gives me a nice little "cush" of fat to work with. I just love butter and olive oil. And now that I think about it, I'm surprised to see that it kept me satisfied for as long as it has. It's 1:30 and I haven't eaten anything since breakfast. Better go take care of that!

[hrgillespie]

Re: ~*~ Back To Basics ~*~

Thanks MItzi for the link but now I need someone to explain to me what this number tells me .. according to the site my BMR number is 1615.35 so what does that mean for me as far as calories a day I want to keep under?

Heidi

[elsy]

Re: ~*~ Back To Basics ~*~

Well, I have to say I really admire those of you who find the time to enter all the info into Fitday. I pretty much don't. But anyhow, I think I'm learning to estimate a little better.

My menu for breakfast is pretty much the same thing every single day when I'm on induction.
Breakfast: 3 fried eggs in 1.5 tbsp of olive oil and topped with 1 tbsp of green salsa
Lunch: 2 cups of mixed green salad, 2 thin slices of turkey, 1 oz of mozerella cheese, 1 tbsp of Ceasar dressing, 5 slices of cucumbers and 3 small peppers.
Snack: 2 slices of Jicama
Dinner: stir fry chicken (about 9 oz ) and veggies. Will use olive oil again, but not sure how much of it I'm actually eating.

200 oz of water (I don't know how Mitzie but I do) LOL!
all my supplements
30 minutes of exercise

***************

I'm wondering if drinking too much water can cause some sort of urinary infection. Hmmmm.... I'm also wondering if I will need to continue drinking this much water when I'm done with induction. Hmmm again..

Any comments anyone? I'm afraid that the weigh loss will come to a stall when I lower my water intake.

[mitzimarie]

Re: ~*~ Back To Basics ~*~

Thanks MItzi for the link but now I need someone to explain to me what this number tells me .. according to the site my BMR number is 1615.35 so what does that mean for me as far as calories a day I want to keep under?

Heidi

Heidi, that number is the amount of calories it takes for you to just exist... no exercise or activities, just breathing and existing. I really have no proof that what I do makes a difference or not, but I don't let my calories fall below that number. It's just a number that I keep as a minimum. Now, there are people who go on to figure how many calories they burn in exercise, and how many calories that are needed for their type of lifestyle, and then they decrease their calories to somewhere between the BMR number and the number needed for their activities/lifestyle. I don't go to all of that trouble. I just use the BMR as a minimum.

I also want to take a minute to say - there have been PLENTY of successful people who don't use Fitday and don't keep track of anything but carbs. I don't think that I will ever stop using Fitday altogether, but when in Maintenance, I do sometimes just keep track of carbs. I definitely do better when I track everything, though... simply because it makes me more focused and accountable.

[mitzimarie]

Re: ~*~ Back To Basics ~*~

I'm wondering if drinking too much water can cause some sort of urinary infection. Hmmmm.... I'm also wondering if I will need to continue drinking this much water when I'm done with induction. Hmmm again..

Any comments anyone? I'm afraid that the weigh loss will come to a stall when I lower my water intake.

Hmmm I've never heard of too much water causing any kind of urinary infection. I had a kidney stone in 1997, and some weird urinary problems in 2004 (unrelated to Atkins), and I've always just had water pushed on me... I was never warned that I could drink too much. My weird urinary problems have taught me that there's all kind of things that can be trouble, other than bladder infections, and none of them are caused by water.

About decreasing water stalling weight loss.... another hmmm I think if decreasing the amount put you under 64 ounces, it would affect it. But with the amount you drink, my first thought is that it wouldn't affect it. But if you're body is used to having it, maybe it would? Hmmm

[Outback Jess]

Re: ~*~ Back To Basics ~*~

Hello everybody, just cruising around, sticking with my basics I've been so busy, Ive eaten small amounts of food and not been hungry, gotta LOVE that. Having ribs and cauliflower for dinner, gotta LOVE that too....crashing early. Had a great work out with a friend, she busted my butt!

[OzLover]

Re: ~*~ Back To Basics ~*~



Good food day:

B) cheese stick & chicken salad
L) lettuce, cuke, tomato, broccoli, celery, cottage cheese with Walden Farm dressing & some chicken salad
D) hamburger patty with sliced tomato & swiss cheese, low carb coleslaw
S) pumpkin with cream cheese
96 oz H20

DH made some great chicken salad with some black olives in it. This morning I took some for my lunch & then asked him if he wanted me to leave it out so he could make a sandwich. He said yes so I left it on the counter~~~I got home from work & IT WAS STILL ON THE COUNTER. He's lucky I can't lift my leg enough to kick him in the butt!!

[mitzimarie]

Re: ~*~ Back To Basics ~*~

DH made some great chicken salad with some black olives in it. This morning I took some for my lunch & then asked him if he wanted me to leave it out so he could make a sandwich. He said yes so I left it on the counter~~~I got home from work & IT WAS STILL ON THE COUNTER. He's lucky I can't lift my leg enough to kick him in the butt!!

Ack! He IS lucky you can't get to him! At least he was the one that made it... I'd be real pissed if I was the one who put in the effort. Tell him he needs to relace his error. Congrats on the good food day!

Jess, kudos for you for getting your butt busted by your friend today! And I know you love that ketosis appetite suppression. Woot!

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SUMMARY FOR TUESDAY (DAY 10)

Breakfast: 6 ounces of sliced portabello mushrooms sauteed/fried in olive oil and butter

Mini-meal: 1 cup jicama; 1 ounce American cheese

Mini-Meal: 2 Hebrew National beef franks

Dinner: Made chicken fajitas (chicken breast tenders, bellpepper, onion, olive oil, butter, cheese, sour cream); 1/2 an avocado

Fitday Totals:
1750 calories
29 net carbs (22 of those net veggie carbs)
68% Fat
7% Carbs
26% Protein

- Drank 96 ounces of water (and will probably get in a little more )

- Took Supplements

- TA DA! I exercised today. Today was Day 1 (of 3) of Week 2 (of 9) of the Couch 2 5K program. I stretched for a full 20 minutes after that, and later in the afternoon I completed the 20 minute Winsor Pilates workout. Woo hoo!

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Reflections on Today:

- Day 10! I'm proud.

- I am quite happy with my exercise today. This is my 3rd time to do Week 2 of C25K, because I had to lay off a week each time I completed it the first 2 times. Hopefully I will stay healthy long enough to get past week 2 this time. It went great.

- LOL... Hebrew National beef franks - I rarely eat them unless I am on Induction. The first day I had them, DH sniffed the air when he walked into the room and said "Someone's doing Induction." They're just so easy. I used to have my shake for breakfast, but since I can't have them, this has been what is easy. I don't normally eat processed foods very much. Very occasionally bacon in my loaded cauliflower, and that's about it... never have eaten pepperoni or deli meats. Gotta tell 'ya - those HN beef franks kick butt... I've enjoyed them. 300 calories in 2 of them, though!

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I had a short day at work today, and that's why I was able to get so much exercise in. Tomorrow is a medium/long work day. Not long like Mondays, though, so I MUST get some exercise in!

[Outback Jess]

Re: ~*~ Back To Basics ~*~

Day 16 is here, and I am again counting days, playing with the numbers. Some times I feel like I am loosing weight and other times I wonder why things seem so slow and then I realize I put my focus on the wrong things, my focus needs to be on basic training. Basics. Ketosis, carb counts and sustaining it. Period. The rest will come along in its own time. It's not like I am naked and have nothing to wear. When I ate poorly I did not care what fit, I cared about the food. So now that I care about what fits, I'll just have to wait til my body takes care of it.

[hrgillespie]

Re: ~*~ Back To Basics ~*~

Good Moring Ladies Day three for me and I'm feeling good this morning. The last two days I awoke with a headache so it feels nice not to have that happening this monring.

Jess it's great to hear your posts filled with positve energy and to be here getting back to basics with you and other's whom I consider to be mentors to those of us(me) still learning the ropes ....... I love your new pics also you look fantastic!

Mitzi thanks for the help on the BMR thing ........ sometimes I feel so clueless with all the weightloss terminology ....... I'm learning though. I am going to see if I can find the hebrew franks here, sometimes especially at work convenience is the key for me as well and I work this weekend two doubles at the nursing home so I will need it.

Elsy I am far form anyone to give advice but it seems to me your water intake is above awesome and if you settled back a bit I don't see how it would change much except to make you take a few less trips to the bathroom ...... but everyone's body is so different perhaps this is just the amount you need. I guess it's one of those things you will have to monitor and see how it goes ........

Glenda I'd of had to kill DH for that one .......I'm sure he didn't mean to leave it so he was probably out a good meal too ........ serves him right! Way to go on your eating plan your doing awesome!

Yesterdays meals went like this:

B- 3 eggs scrambled with 2 TBS bacon
L- 2 hamburgers, 1/2 C green beans, 1/2 c Brocolli, 2 TBSP ranch
D- 3 C salad, 3 oz chicken, 1 oz cheese, 2 TBSP bacon, 2 TBSP ranch
snack - Pork Rinds 2 TBS ranch

Calories 2075 Fat 72% Carbs 4% Protein 23% 23 netcarbs 11 Fiber

Holy Moly I guess I over did my calories a bit I was hungy last night and had a snack I don't normally have ...... Lordy I'll have to choose better today! I need to cut back on my ranch dressing it's adding a lot of Calories but man I love it. No weight loss this morning I guess I know why .......

Excercise was 30 min on the treadmill 18 walking 12 running , 30 min on the elliptical , 10 min stability ball, 100 crunches, 25 push ups, 50 squats.

I will try and do much better with my Calories today ....... I'm off to get my son to school and then DD Courtney is coming today to get her wedding invitation out in the mail ........

Have a great one ladies .........

Heidi

[elsy]

Re: ~*~ Back To Basics ~*~

Mitzi and Hrg, thanks for your input on the water thing. Yeah, it was weird. 2 days ago (the whole day) I kept getting this burning pain everytime I would "P"

Anyhow, I thought for sure I was getting some time of urinary infection or something because of all the water I've been drinking lately. Luckily, it went away completely. It was a one day thing. That was really weird. So I've decided to keep driking this much water as long as I can. It's a scary thought to think that this is the amount that my body needs. Holly Molly .

I'm scared that if I ever stop drinking that much, I'll get to stall again. Oh well, I guess Hrg is right. It's one of those things I'll just have to monitor.

***************

So aside from being Happily Surpised this morning when I stepped on the scale ( I know, I know. still a scale addict), I gotta say that this Induction thing is really hard. I know it's just temporarily, but it's still very hard. I'm having very small lunches and just trying to cease the cravings with lots and lots of water. The only snack I bring to work is Jicama. I'm staying away from those cheese sticks as much as I can. I was really addicted to those things.

My menu for today (Induction - Day 10)
B: 3 eggs over easy fried in 1 tbsp of olive oil and topped with 1 tbsp of green salsa
L: 2 cups of green mixed salad, 2 thin slices of turkey breast, 1 oz of shredded cheddar cheese, 5 slices of cucumber, 3 small peppers, 1 tbsp of LC Ceasar dressing
S: 2 slices of Jicama
D: Chicken salad (with celery and mayo) over a cup of green lettuce.

200 oz of water, all supplements and 30 minutes on the eliptical.

[*Wendy*]

Re: ~*~ Back To Basics ~*~

I had another fine day yesterday -

B: Raw Cauliflower & Celery, Sausage Links
L: Rotisserie Chicken, chunks of Cheddar Cheese
D: Boston Market - Turkey, Green Beans, Creamed Spinach
S: Whipped cream with bit of peanut butter & NC chocolate sauce

Calories: 1630; Fat 70%; Protein 27%, Carbs 3%; 4 grams Fiber; 13 Net Carbs

I also started taking Chromium Picolinate & a Vitamin B-100 complex, and I even started in on the exercise using the Body by Jake Bun & Thigh machine I bough 100 years ago off an infomercial (it works great though!). I aslo drank more water than the day before - didn't measure exact amount though.

Mitzi - I'm gonna check out Pilates - I keep hearing everyone talk about it but I have NO idea what it is. I'll have to Google that later!

[OzLover]

Re: ~*~ Back To Basics ~*~

Finally made it down to the scale this AM. I weigh in at my doctors office before OR cases start. I don't own a scale.

I was 236.6 on 4/21 which was up 4# due to a trip to carbage land. This AM I was 231!!! Needless to say I'm very excited & motivated. Having a great day!!