|
Post by clueless on Dec 9, 2014 7:18:19 GMT -6
rejoicealways8 I am feeling maybe a little better this morning. Actually slept a lot last night so that is awesome.
|
|
gretalyn
State
Posts: 610
Joined: May 2013
Stats: 148/132/132
Plan:
|
Post by gretalyn on Dec 9, 2014 8:54:26 GMT -6
The scaled registered another .4 drop this morning. That's so nice. I tell you this all-meat thing is easy on the mind as far as eating.
|
|
gretalyn
State
Posts: 610
Joined: May 2013
Stats: 148/132/132
Plan:
|
Post by gretalyn on Dec 9, 2014 8:56:02 GMT -6
My oldest DD went back to eating gluten a while back. It didn't bother her at first so she thought cool, I can eat it with no problem. Then after a few weeks I noticed she was looking bad, then she was feeling bad. Then she felt awful and started having stomach issues, I was get off wheat NOW!! Within days she was better. Wow! Maybe there just is no "healing" from wheat intolerance.
|
|
|
Post by reddarin on Dec 9, 2014 12:47:36 GMT -6
I'm almost finished reading " Sitting Kills, Moving Heals". It's a very short book, and an easy, quick read. And worthwhile because of the message. It's written by a NASA scientist who studies physiological effects of spaceflight. Her point is basically that inactivity here on earth (sitting all day) in many ways mirrors the kind of physical deterioration that is seen in astronauts on extended spaceflights. Take bone mass for example - the average person loses 1% of their bone mass per year beyond age 20. But astronauts lose that much in a month. And people who are bed-bound due to illness or injury lose it at the same rate as astronauts. So when your circumstances don't allow you to move in gravity the way you were designed to, you start to deteriorate. Sitting isn't as bad as lying in bed, but it's quite bad enough. She says that each time you stand up, it triggers a physiological response. Basically, your body gets ready to become active. So the simple act of standing up is beneficial. I wish that she gave a more specific guideline such as "try to stand up every x number of minutes", but she doesn't. She just says move as often as possible, because in her opinion (which is not just opinion but based on studies that she directed about exercise for bed-bound volunteers) it is the frequency of your movements that counts far more than intensity or duration. My husband told me about this idea that he heard for getting variety in your workouts. You take a deck of playing cards, and write a different exercise on each card. Shuffle the cards and work your way through the deck. So I thought I would combine that clever idea with what I learned from this book. I'm still doing the things that I like to do (hiking, barre class, SimpleFit, etc.) for my workout every day. But to break up the amount of time I spend sitting, I'm using the cards. I wrote a variety of things on them that can be done quickly and easily, without any equipment. Anything I could think of, from taekwondo kicks that my daughter taught me, to active yoga poses (I don't like the passive deep-stretching poses) to classics like jumping jacks, to balance challenges like standing on one foot with eyes closed (harder than it sounds!). I don't do the activity for all that long, the idea is just to get up and quickly do something, and then sit down and get back to work. I did a dozen cards today, and I'm hoping to increase that. Editing to add: there are some fitness tech devices, such as the Jawbone UP and the Garmin VivoFit, that will alert you if you've been sitting/inactive for too long. I don't have one, so I'll just be using the timer feature on my iPad. But if Santa is generous this year . . . Well, that is very interesting Greta. I sit a lot but I am forever getting up to get something. I'm not sure how much I get up but it is frequent. I checked and Amazon doesn't have Moving Heals as an audio book I'd love Mom to listen to that. She doesn't read much but she listens to fiction books all the time. And she's very active for 75 year old despite her bad knees, hips and back. Maybe I'll get it and try to dictate an audio version for her. "She says that each time you stand up, it triggers a physiological response. Basically, your body gets ready to become active. So the simple act of standing up is beneficial. ... it is the frequency of your movements that counts far more than intensity or duration." Man I like the fact that she is drawing a contrast to the mindless exertion calorie burn oriented exercise dogma that dictates any exercise is good exercise strictly because of the calorie expenditure involved. Pam's right, the deck of cards thing is a great idea. Does your office chair have arms? You could do seated partial dips. Straight arm yourself up and do dips. Even if they don't do much for you for muscle growth they meet the criteria of breaking sedentary. And they definitely require some effort after a few reps. Maybe watch out for undue stress on your shoulder/arm joints as might be the case, I think, if your chair arms are too wide apart putting the joint at an awkward angle. I found this site that might have some ideas for your cards: nanoworkout.com/collection-all-nano-workouts/
|
|
|
Post by reddarin on Dec 9, 2014 12:55:30 GMT -6
Hey Gretalyn, thanks for giving the book report and the idea about the cards. Hope you figure out the occasional digestive trouble soon. The scaled registered another .4 drop this morning. That's so nice. I tell you this all-meat thing is easy on the mind as far as eating. And my I'm-okay-with-much-repetition character trait is showing. Yesterday, with a pork shoulder roast, I would slice off a few pieces, throw them in a cast iron pan for a few minutes (with fat saved from oven-baked ribs late last week) and eat. It's gets me off my chair to do that two or three times, right? Then when I came to Mom's last night I cooked up a ground beef patty (also with added fat to cook). I can do this for a while. How are you feeling Cheryl? Way to go Darin! You've got it going on with your numbers these days. Hooray!!!
|
|
|
Post by reddarin on Dec 9, 2014 13:02:45 GMT -6
Weigh-in this morning 174.9 and down point three.
|
|
|
Post by clueless on Dec 9, 2014 19:00:19 GMT -6
Weigh-in this morning 174.9 and down point three. Hooray! Awesome!
|
|
|
Post by reddarin on Dec 9, 2014 20:14:27 GMT -6
Numbers for today.
Calories: 2,559
Fat: 229 Pro: 87 Car: 50 KR: 2.02
79/14/7
|
|
rejoicealways8
State
Posts: 712
Joined: December 2013
Location: UnderTheBigBlueTexasSky
Stats: 151/129/115
Plan: Carnivory
|
Post by rejoicealways8 on Dec 10, 2014 7:43:00 GMT -6
Good morning, no change on the scale today. My schedule is beginning to slow down and I am thankful.
The nano workouts you posted Darin are cool.
|
|
|
Post by reddarin on Dec 10, 2014 10:27:09 GMT -6
Weigh-in this morning 174.7 and down point two.
|
|
gretalyn
State
Posts: 610
Joined: May 2013
Stats: 148/132/132
Plan:
|
Post by gretalyn on Dec 10, 2014 10:45:55 GMT -6
Man I like the fact that she is drawing a contrast to the mindless exertion calorie burn oriented exercise dogma that dictates any exercise is good exercise strictly because of the calorie expenditure involved.I thought of you when I was reading the part of the book where she was talking about the standard exercise wisdom being wrong!
|
|
gretalyn
State
Posts: 610
Joined: May 2013
Stats: 148/132/132
Plan:
|
Post by gretalyn on Dec 10, 2014 10:50:19 GMT -6
The nano-workouts website is pretty neat. Thanks, Darin!
|
|
|
Post by reddarin on Dec 10, 2014 12:11:48 GMT -6
Check out Robb Wolf's latest podcast. It is very interesting: robbwolf.com/2014/12/09/episode-249-barbara-oakley/The gist of it is that a nose to the grindstone approach to studying is not just suboptimal but counterproductive. Frequent breaks results in internalizing the subject matter far more efficiently than otherwise. There are a few intriguing observations that occur to me. My thoughts not Robb's or Oakley's thoughts. ADD sufferers are typically considered above average intelligent, no? Isn't that the most common refrain from educators (and parents) that are exasperated with kids (and adults) that have unusually short attention spans? If only they'd focus they'd be the next prodigy or something to that effect. But Professor Oakley's research indicates that part of the reason these kids appear smarter than their contemporaries is because of their attention span not despite their attention span. That also implies that the over diagnosis of ADD and over Rx of drugs to treat it is creating a class of kids that are being artificially forced to be stupid. What's worse, I think, is that a non-SAD moderate carb whole foods low to no sugar diet can cure most hyperactivity leaving only the few that actually have a pathological condition to be treated and benefit from diagnosis and Rx. Taking frequent breaks at work annoys some managers but results in higher productivity if the work is not strictly menial physical labor. I wish there were some way to say it without introducing observer bias (as the test subject is also the administrator) but Greta's card deck should result in better work product and better productivity. I wonder if in retrospect you feel, or even felt before I brought it up, that your productivity and/or quality of work was better after you started the cards? I imagine that the change would be immediate. Much more satisfaction at a job well done at the end of each day sort of thing. Hmmm. Does that also imply that satisfaction with the work done is greatly increased with heavy physical labor jobs because frequent rest breaks are not optional due to physical stamina? That is, the quality of the end product and the satisfaction of doing a good job is reinforced by the fact that the labor itself forces respites throughout its completion. I think that'd be the case even for digging ditches but especially the case for skilled manual labor. It certainly explains the almost universal markedly arrogant attitude that a skilled laborer exhibits. Not all people with a particular skill are excellent at that skill but almost all of them act like they are. Why is that? I don't think it can be fully explained by in-group dynamics.
|
|
|
Post by reddarin on Dec 10, 2014 17:55:44 GMT -6
Numbers for today.
Calories: 2,718
Fat: 239 Pro: 101 Car: 50 KR: 2.00
78/15/7
|
|
storytha
State
289.6/____/150
Posts: 545
Joined: October 2013
|
Post by storytha on Dec 10, 2014 18:34:52 GMT -6
I felt like having an adventure today and decided I wanted to try Indian food at a lunch buffet. Who knew it could be so LC? Some of my favorites were: Saag Paneer (creamed spinach with cheese) Tandoori Chicken (roasted chicken) Chicken Tikka Masala (chicken in cream sauce) Fried cabbage in butter Deep fried veggies (weren’t LC but very tasty!) Fresh Salad with cucumbers with Raita (yogurt/cucumber/onion sauce) I did try the Naan (flat bread) but it wasn’t mind blowing so I skipped most of it. They even had a goat curry (but I wasn’t bold enough to try goat.) There was a sign proclaiming all curry sauces GF so that’s good too.
I can’t get a 100% accurate numbers count but I feel really good about what I ended up eating. Since I didn’t know what the desserts were, I felt fine skipping them.
With my sense of adventure satiated, I can go home to another taco salad for dinner.
|
|
rejoicealways8
State
Posts: 712
Joined: December 2013
Location: UnderTheBigBlueTexasSky
Stats: 151/129/115
Plan: Carnivory
|
Post by rejoicealways8 on Dec 11, 2014 5:32:50 GMT -6
Good for you Storytha. Goat is a mild tasting meat by the way. Paneer is fun and easy to make. And it can be fried without melting. Might be a fun science experiment for you and your littles sometime. I was up super early today so no weigh in. I sleep at home tonight and must begin picking up and cleaning because my daughter will arrive on the 19th. Gotta get a water heater installed and working, too. It's always something.
|
|
|
Post by reddarin on Dec 11, 2014 9:16:25 GMT -6
Weigh-in this morning 174.6 and down point one.
|
|
|
Post by clueless on Dec 11, 2014 9:45:56 GMT -6
Wow reddarin you got that -.2 thang goin on.
|
|
|
Post by reddarin on Dec 11, 2014 9:54:37 GMT -6
Wow reddarin you got that -.2 thang goin on. No kidding! Really sort of clawing my way down the last six days. I wonder if this is about the right weight with the added muscle mass since the last time I weighed this back in March?
|
|
|
Post by reddarin on Dec 11, 2014 17:43:38 GMT -6
Numbers for today.
Calories: 3,170
Fat: 285 Pro: 110 Car: 50 KR: 2.18
80/14/6
|
|
rejoicealways8
State
Posts: 712
Joined: December 2013
Location: UnderTheBigBlueTexasSky
Stats: 151/129/115
Plan: Carnivory
|
Post by rejoicealways8 on Dec 12, 2014 7:06:11 GMT -6
Happy Friday all. No weigh-in today because I didn't bring my scale home for the one night. I could have weighed--meeting my two rules for it. Glad I am not in the mental place of being grouchy if I weigh or grouchy if I don't. I've been making my way through my freezer as far as food. That will be gone in the next few days and it will be time to cruise the store.
Meeting friends for coffee this morning. One always gives out chocolate she gets from her home state of Oregon. I am in no danger of eating it. Even when I did eat it, I didn't find it a chocolate to my liking. I'll put it in Mom's stocking or something like that. Give it away in any case.
|
|
gretalyn
State
Posts: 610
Joined: May 2013
Stats: 148/132/132
Plan:
|
Post by gretalyn on Dec 12, 2014 8:08:05 GMT -6
I wish there were some way to say it without introducing observer bias (as the test subject is also the administrator) but Greta's card deck should result in better work product and better productivity. I wonder if in retrospect you feel, or even felt before I brought it up, that your productivity and/or quality of work was better after you started the cards? I imagine that the change would be immediate. Much more satisfaction at a job well done at the end of each day sort of thing. Sorry for my absence. I've been sick the last few days. The illness disrupted my use of the activity cards, so I don't yet have a clear picture of how they are going to affect me. I do know that the one day that I used them consistently, I felt more energetic. It might seem counterintuitive that forcing yourself to be more active would make you feel like you have more energy to spare, but I do think that being too sedentary really drags you down. I wasn't really looking at productivity, focus, those kinds of things. But any time you feel energetic, those things are just going to naturally increase, right? Looking forward to getting back to normal today, and I am going to make a concerted effort to use the cards.
|
|
gretalyn
State
Posts: 610
Joined: May 2013
Stats: 148/132/132
Plan:
|
Post by gretalyn on Dec 12, 2014 8:16:15 GMT -6
Deep fried veggies (weren’t LC but very tasty!)
I LOVE Indian food! Butter chicken and saag paneer are my favorites, but really I love it all. Even goat curry! Wrt the deep fried veggies, I wanted to let you know that many Indian restaurants use a breading that is made from chickpeas rather than wheat flour. Chickpeas aren't exactly what I would consider LOW carb, but they are certainly lower than wheat. So it might not have been as high carb as you thought. This might depend a lot upon the authenticity of the restaurant, though. A dear friend of mine once treated me to a meal at an Ethiopian restaurant because she had read that Ethiopian flatbread (I forget what it's called) is made from a gluten-free grain. So I pigged out, and it was extraordinarily delicious, and I got sick as a dog. I never told my friend that I got sick. But I read online that while that bread is traditionally made with the gluten-free flour that she was thinking of, most places here in the states mix it with Bisquick! So you never know for sure what you're getting unless you ask the chef.
|
|
|
Post by reddarin on Dec 12, 2014 9:38:20 GMT -6
Weigh-in this morning 176.1 for a one point five bounce. My protein was almost all from bacon yesterday
|
|
gretalyn
State
Posts: 610
Joined: May 2013
Stats: 148/132/132
Plan:
|
Post by gretalyn on Dec 12, 2014 10:31:12 GMT -6
I finally finished reading "Sitting Kills" and on the very last page of the book, she does give the specific recommendation that I was hoping for:
"Changing posture 'often' means every 15 to 20 minutes throughout the day . . . Aim for 30-35 posture changes a day."
|
|
storytha
State
289.6/____/150
Posts: 545
Joined: October 2013
|
Post by storytha on Dec 12, 2014 11:05:58 GMT -6
Happy Friday all!
I feel great today despite the gloomy clouds. TGIF!
I completely forgot about the Ugly Christmas Sweater party I'm hosting tonight until about 8:00pm yesterday! OMG! Ran around the house cleaning and prepping food and drink. Will grocery shop on my lunch hour. Unfortunately I forgot to make the flax seed crackers I wanted so I'm going to stock up on cheddar, summer sausage, and celery. I even made a garlic chicken cream cheese to spread on them. I'm probably going to host my work Christmas party next Friday the 19th so I have another opportunity to make them. I am prepared for the others to be bringing sweet treats. No problem! No sweet tooth. Now where did I put that ugly sweater?!?
This weekend will be filled with Christmas shopping, neighbor kids birthday parties, and binge watching Netflix!
Hope you all have a great weekend!
PS- looked at the micro-exercise site Darrin posted and found a couple times yesterday to do some of the arm movements. Really helped during a very stress filled day.
|
|
storytha
State
289.6/____/150
Posts: 545
Joined: October 2013
|
Post by storytha on Dec 12, 2014 11:09:59 GMT -6
I finally finished reading "Sitting Kills" and on the very last page of the book, she does give the specific recommendation that I was hoping for: "Changing posture 'often' means every 15 to 20 minutes throughout the day . . . Aim for 30-35 posture changes a day." I get up at least once every 4 hours. Does that count? I think my co-workers would think I have ants in my pants if I keep hopping up like that. (joke!)
That is actually eye opening. Maybe I should see if they have that book on Kindle. Any extra movement on my part can't hurt. I live a very sedentary life.
|
|
gretalyn
State
Posts: 610
Joined: May 2013
Stats: 148/132/132
Plan:
|
Post by gretalyn on Dec 12, 2014 18:13:30 GMT -6
reddarin I remember you said that you calculate your ketogenic ratio for your daily diet (at least, I think I remember that correctly!), but have you ever made a spreadsheet to calculate the ketogenic ratio of individual foods? Such as, bacon has a ketogenic ratio of 2.0. Strawberries have a ketogenic ratio of 0.1. Things like that. I'm working on one now for my husband. I thought it might help him get a feel for which foods he can indulge in without restraint, and which ones should be eaten only sparingly. It's kind of fun because I'm a nerd that way. Also, what sort of ketogenic ratio are we looking for here? Just anything higher than 1?
|
|
gretalyn
State
Posts: 610
Joined: May 2013
Stats: 148/132/132
Plan:
|
Post by gretalyn on Dec 12, 2014 19:58:56 GMT -6
This weekend will be filled with ..... binge watching Netflix!
That sounds like my kind of weekend! I hope you have a great time hosting the party! Sounds fun. I've forgotten about parties I was supposed to attend until the night before, but I don't think I've forgotten a party I was supposed to host. It truly does sound like something I *could* do, though! I'm sure all will go well!
|
|
gretalyn
State
Posts: 610
Joined: May 2013
Stats: 148/132/132
Plan:
|
Post by gretalyn on Dec 12, 2014 20:07:47 GMT -6
I get up at least once every 4 hours. Does that count? I think my co-workers would think I have ants in my pants if I keep hopping up like that. (joke!)
That is actually eye opening. Maybe I should see if they have that book on Kindle. Any extra movement on my part can't hurt. I live a very sedentary life.
Yeah, depending on your job, getting up every 15-20 minutes might be a bit tricky! I have it easy because I just homeschool my daughter. So it's something she and I can do together -- establishing good habits now might save her some heartache down the road. And my husband has a private office, so he can do it without anyone seeing.
|
|