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Premium Fuel for Optimal Health
06-04-2014, 09:08 AM
Post: #11
RE: Premium Fuel for Optimal Health
Hi Sue,
Since you have high blood pressure, make sure you are tracking your sodium along with protein, carbs and fats. I hope your DR has told you It is absolutely possible to decrease your blood pressure by good food choices and exercise. Just read, read labels! wink
And Fiber will definitely make you feel full, really no way around that, but maybe eat more of your fiber earlier in the day and drink plenty of water. If you are eating a lot of fruit thats great, but fruits are lower in calories but high in fiber. So maybe add your fresh fruit to some greek yogurt or blend it into your protein shake. That will add some extra calories and protein too!!big grin

I am on MFP also, you can add me for support if you like. My user is jaeone.

Joan
Be yourself. Everyone else is taken! kiss

http://www.myfitnesspal.com/jaeone
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06-04-2014, 01:56 PM
Post: #12
RE: Premium Fuel for Optimal Health
Well, today was a good yoga day! I've been doing yoga regularly, since 1/14. Because my balance, flexibility & core strength were so bad when I started, my progress has been slow. But, today I was able to do 5 advanced poses! I'm so proud. I wondered if I would ever be able to do the advanced poses. This is good timing. Since I've restricted my cardio, I need other ways to be active. I'm still waiting for next payday to join a gym and start lifting.

I'm getting better at planning my food at this new calorie level. I wonder if I pushed my calories up too quickly, but really want to keep my net calories above my BMR. I could slow down my exercise even more, I suppose. It's just become my favorite coping skill and I'd rather eat a little more than feels comfortable than have to give up more exercise.

Since no one had any feedback about the 30/30/40 question, I did a little internet research and the consensus seems to be that up to 40% healthy fats is ok. So, I won't stress about it. I'll keep aiming for 40/30/30, but I love my nuts & seeds and don't plan on giving up cheese. In fact, if my doctor told me today that I needed to give up cheese or I would die in 2 weeks, I'd say, "Well, I've had a good life..."
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06-04-2014, 08:38 PM
Post: #13
RE: Premium Fuel for Optimal Health
LOL - you feel about cheese like I feel about coffee! If I had to give it up, either I or someone near me would die!

The reason we strive for that 40/30/30 macro ratio is to make sure we are getting in that 30% of muscle saving/building protein... Work to keep that protein at 30% and let the others fall where they may.

Anitra Soto
Team EM2WL
ISSA Certified Fitness Trainer
ISSA Certified Specialist in Senior Fitness

My EM2WL Journey: http://eatmore2weighless.com/never-too-old-anitra/
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06-05-2014, 10:28 PM
Post: #14
RE: Premium Fuel for Optimal Health
On the 5th day of my EM2WL adventure, I started the day with a lovely green smoothie & coffee. Then, I went to a 10am oral surgery appointment. Afterwards, I walked to Walgreens to get the pain med prescription. For some reason, the anesthesia wore off abruptly and I was in horrible pain. I bought some ice packs, ibuprofen & food (because I can't take ibu on an empty stomach). I sat in agony, while waiting for the prescription to be filled & for the ibuprofen to kick in. After they did, I went to Smart & Final to pick up some frozen mangoes & yogurt for smoothies.

I was fine, although dizzy, until I tried to eat some yogurt. Then, I threw up everything that was in my stomach. I hate throwing up. Then, I rinsed out my mouth, drank a little ginger tea, and passed out for about 4 hours. I was hungry when I woke up, but my stomach was a bit queasy still, so I just had some watermelon & pop chips.

At this point, I've net about 60 calories, but I don't think I'll be able to eat much more today. I feel so queasy now, after just eating those 2 little, mild snacks. So, I'll get back to eating more tomorrow. No more hydrocodone for me. One was enough.
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06-06-2014, 03:44 AM
Post: #15
RE: Premium Fuel for Optimal Health
oh how horrid I really hope you feel better soon - and hey don't forget your body knows best if it says don't eat - don't eat - don't force it happy
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06-06-2014, 05:38 AM
Post: #16
RE: Premium Fuel for Optimal Health
Hope you get to feeling better soon : (

Anitra Soto
Team EM2WL
ISSA Certified Fitness Trainer
ISSA Certified Specialist in Senior Fitness

My EM2WL Journey: http://eatmore2weighless.com/never-too-old-anitra/
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06-07-2014, 01:23 AM
Post: #17
RE: Premium Fuel for Optimal Health
I woke up starving, after yesterday's bad reaction to hydrocodone. I thought I was going to have a hard time staying under maintenance, but I just barely kept above my BMR. I guess this is still a lot of food for me. This morning I was down 2 pounds from yesterday, but I think that was just from being sick.

I'm starting to enjoy the eat more part of this journey. I didn't feel hungry that often at 1200 calories, but I already notice a difference in my energy. I used to be so tired around 6pm. Now, I'm energetic up to about 10pm.

I went to tour a gym, today. It was even nicer than I imagined. It has 3 floors, tons of modern cardio & strength equipment, an indoor track, a basketball court, an Olympic sized swimming pool and saunas & Jacuzzis. They offer free sessions with wellness coaches and all kinds of family activities. My 15yo gets free membership until he turns 18! It'll be fun learning to lift with him.
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06-07-2014, 06:06 AM
Post: #18
RE: Premium Fuel for Optimal Health
Glad you are feeling better! I still remember how violently ill I got from hydrocodone, and that was about 40 years ago! Make sure to have all of your doctors put that on your "allergy list" so you aren't inadvertently given it again (or another drug with it in it...)

As you work your way up, increasing calories, you will find yourself feeling better and better ... you will wonder how you ever lived on low calories!

That is awesome news about that gym! Take advantage of those sessions to get your form perfect, right from the beginning. You are going to do awesome! (and enjoy that Jacuzzi after a strength training session!)

Anitra Soto
Team EM2WL
ISSA Certified Fitness Trainer
ISSA Certified Specialist in Senior Fitness

My EM2WL Journey: http://eatmore2weighless.com/never-too-old-anitra/
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06-07-2014, 10:01 AM
Post: #19
RE: Premium Fuel for Optimal Health
that gym sounds like heaven!

Laura
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06-09-2014, 02:42 PM
Post: #20
RE: Premium Fuel for Optimal Health
I'm at the beginning of my 9th day of this reset process and becoming more confident about my decision every day. Last week, I successfully kept my net calories above my BMR & my calorie burn down to 3800.

This week, my goal is to eat at maintenance every day. I'm using my fitbit's average burn for the last 30 days, which is 2050, for my TDEE. I will also continue to restrict my calorie burn to about 3500, to help my body recover from long-term overexertion and underfeeding.

Over the past 9 days, I've gained .2lbs, which is hardly anything to worry about. I was terrified, at the beginning, that I'd start piling on pounds, if I ate more. I just want to shout to all of my MFP friends eating 1200 calories, (especially when they complain about being hungry) "EAT MORE, PLEASE!" I feel like my body was just shouting and shouting at me and then finally had to stop losing weight to get the message across to me. I know, from experience, that telling people to eat more will not help. I have 26 years of experience recovering from another obsessive behavior and that has taught me that "attraction rather than promotion" is the way to go. Some of my low-calorie diet MFP friends have even said that they're watching my process to see what happens, before taking similar action.
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