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Improving my quality of life...
10-22-2016, 01:20 PM
Post: #21
RE: Improving my quality of life...
If you are on Pinterest, we have a couple of boards dedicated solely to higher protein options. It's a great place to go for inspiration and also information regarding some of the high(er) protein foods available:

https://www.pinterest.com/em2wl/high-pro...ipe-ideas/

https://www.pinterest.com/em2wl/plant-ba...n-options/

These are great places to go if you need some inspiration and have simply ran out of ideas :-)

Anitra Soto
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ISSA Certified Specialist in Senior Fitness

My EM2WL Journey: http://eatmore2weighless.com/never-too-old-anitra/
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10-22-2016, 08:20 PM
Post: #22
RE: Improving my quality of life...
Thanks Toki, Emma and Anitra for you suggestions and support. I had a lovely night out with friends, eating whatever I wanted, drinking slightly too much but no hangover, and generally chilling out. I've been reading your ideas, and some on the Facebook page and have decided to calm the farm about the quantity of protein. I will just aim to maintain over 100g, which I can do without stress. And I'm more likely to stick with this if I'm chilled out about it. It is for life, after all! I like your ideas for protein, though, Toki and I've been meaning to make some frittata type muffins for work snacks. The weather'S nasty again today, so I'll have a bit of a cook-up.

I did my first strength training session on a Friday night, a quick "push" upper body workout that reminded me that I like using my weights. I've been sore, but not too sore, since then, so I reckon I chose a good weights to start with. I aim to do the "pull" workout on Monday after work.

I feel much more relaxed now. An evening of fun, no tracking and laughs is good for the soul!

Thanks again for your support
Annette x
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10-23-2016, 12:50 PM
Post: #23
RE: Improving my quality of life...
Yea, forcing yourself to eat things you don't enjoy, or that make you feel sick is not a sustainable habit, so no point in even going down that road. The macro proportions are suggestions and more importantly a *reminder* to eat that protein! I think if left to our own devices, we would probably gravitate to eating about 95% carbs laughing

Set that 30% as a *goal* and don't stress if you don't get there everyday. When you sit down to eat, order, or cook, think about the main protein first, then fill in with healthy carbs and fats. As long as you *start* with a protein, rather than leaving it as an after-thought, you will be surprised how close you can come. For instance, if you are going out for breakfast, rather than ordering a stack of pancakes and hash browns, perhaps order some eggs, an omelet or slice of quiche with a side of bacon or ham and a couple pancakes on the side. Or maybe steak and eggs? Just put a little bit of thought into building each meal around a protein, and the rest will fall into place (and you can still enjoy those yummy treats!).

Anitra Soto
Team EM2WL
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ISSA Certified Specialist in Senior Fitness

My EM2WL Journey: http://eatmore2weighless.com/never-too-old-anitra/
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10-25-2016, 08:03 AM
Post: #24
RE: Improving my quality of life...
I feel like I think of my meals as the protein, and then the rest is filler. lol. For example, my lunch is chicken, with a bunch of salad with it. Technically it's a salad with chicken added, but in my mind it's chicken first. IF that makes any sense.

Do you like cottage cheese? I love it, so it my go-to protein addition if I am low. I also make a ice-cream-like concoction with it. Ground turkey is also one of my favourites. I scramble it up, add whatever veggies I have on hand (or a bag of frozen ones), spice it up, add some cheese and hot sauce. Delish!

Laura
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10-30-2016, 08:33 PM
Post: #25
RE: Improving my quality of life...
Hi all,

Thanks for all the suggestions and support over the week. I had a bit of a tanty (tantrum) about protein over on FB, which seems to have helped me shift the emotional roadblock out of the way and I've managed to increase it without protein powder since then. I've had a couple of days that I haven't tracked well (both Saturdays, both days involved fun and food and alcohol), so I've not included these 2 days in my stats. I also forgot to weigh myself every day. I think I managed most days, but I don't have my iPad with me right now, so I can't go over the range or average. I remember that I was up to 91.8kg (or something huge like that) this morning, but I'm hoping this is related to lack of sleep, excess of partying, sodium intake over the weekend etc. I was keeping to the range between 89 and 91 other days though.

My stats over the last week of trying to hit 2500 calories and 130g+ protein (although the 30% would make my goal 188g, which still seems excessive to me):
Calories ingested range between 2343 and 2717, with an average of 2485
TDEE on Vivosmart HR ranges from 1839 and 2091, average of 1986
Protein consumption ranges from 106g to 153g, average of 112...

So looking over that, I am OK at eating the food, but I need to focus on getting the protein up where I want it to be consistently.

I think I will keep my goal at 2500 and 130+ protein for this week, and track my weight more regularly to see whether it is starting to go up or not. I'm still trying to find my TDEE, but nervous about increasing weight (like everybody is) because I'm more hefty than I would like to be already! But I know it's the way forward and the higher I can maintain my weight at now, the more calories I can eat when I'm cutting. Well, now I've convinced myself to increase the calorie goal another 100 cals, so I'll aim for 2600 and 135+ protein.

As far as activity goes, I was pretty slack last week. I only walked my dog maybe 4 days of the week. Poor Biscuit! I didn't ride my bike once and I didn't go to boxing. BUT I did do my upper body weight training, and am into the second week of the program I'm following. There were a few exercises I didn't have the equipment for, so I tried to adapt what I had, but it didn't really challenge me. So I googled substitutes and found ideas that fit the equipment I have, so I'll try those ideas this arvo/tonight. I already feel like my guns are growing!!

On the fun aspect of life, I went to a local music festival over the weekend and had a bit of a boogie and a few too many drinks! My friend came down to visit and it was awesome to hang out with her. We also went on a "bush tucker" walk with a local Aboriginal elder, and found foods and medicines in the scrub around where we live. I wasn't a fan of the taste of the tucker though... At least I tried it!

I think somebody asked what I called myself in the real world. Well, some call me Annette, Zana is the nickname I was given a million years ago when I was at uni and explaining how the lecturers should pronounce my surname. Actually, anybody with children may like my claim to fame... The person who gave me this nickname was Anthony from the Wiggles. Anthony, Murray and Greg (the original Wiggles), studied early childhood education at the same time I did back in the late 80's. It's how they met. And afterwards, they created the Wiggles and became super dooper famous and rich! Oh, back to my name. Other people call my Noodle (because I'm a noodle-brain) and my nephews called me Netty-Noodle when they were younger. So, I pretty much answer to anything! I just don't like Anne... It seems to serious and normal for me! But I'll let you call me this if you give me chocolate or ice cream!! Haha!

That'll do for now... Seeya
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10-30-2016, 10:02 PM
Post: #26
RE: Improving my quality of life...
Annette,
When I first started my journey, over 5 years ago, I would never actually think of protein as an important part of a meal, actually I even tought I was dupoing myself a favor by avoiding it. Fast forward to today and protein became the main part of any meal for me. Many times when we eat out, I order double or extra meat on my entrees. I learned to enjoy the tastes, textures and how it makes me feel. Hard thing, since I have a big sweet tooth, but pretty much doable!

Right now, you should be taking baby steps and the first one is you eat consistently at your TDEE. Then focus on the protein. Don't tey to change too many things at once, baby steps, change one thung at a time, once you master it, add another change.

For more protein ideas, you can always try our 7 day protein challenge: http://pin.it/I-h5Jj4

Tereza Toledobig grin lovestruck
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Here is my journey: http://eatmore2weighless.com/tereza/
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10-30-2016, 11:57 PM
Post: #27
RE: Improving my quality of life...
(10-30-2016 10:02 PM)Tereza Toledo Wrote:  Annette,
When I first started my journey, over 5 years ago, I would never actually think of protein as an important part of a meal, actually I even tought I was dupoing myself a favor by avoiding it. Fast forward to today and protein became the main part of any meal for me. Many times when we eat out, I order double or extra meat on my entrees. I learned to enjoy the tastes, textures and how it makes me feel. Hard thing, since I have a big sweet tooth, but pretty much doable!

Right now, you should be taking baby steps and the first one is you eat consistently at your TDEE. Then focus on the protein. Don't tey to change too many things at once, baby steps, change one thung at a time, once you master it, add another change.

For more protein ideas, you can always try our 7 day protein challenge: http://pin.it/I-h5Jj4

Thanks for your comments and tips, Tereza. I've read the 7 day protein challenge, and taken from it the things that fit into my eating style and likes / dislikes. I don't find that "challenges" work for me - they backfire! So the things that fit for me, like choosing higher protein snack options and aiming for protein in each meal I'm putting into practice, and things like using protein powder and having protein smoothies I'm now ignoring... Well, I tried them but it was like punishing myself as I just don't like protein supplements (or their sweeteners), so I've given them away.

I understand where you are coming from in regards to focusing on one thing at a time, though. I have been trying to increase my calories to find my TDEE AND trying to increase my proportion of protein since I started this. Oh, and I also tried to introduce more structure to my activity levels... Hmmm... Too much too soon, perhaps! That might be why I've needed a break on the Saturdays. I suppose what I should be focusing on is trying to find my TDEE without the pressure of increasing my protein or workouts? Is this the better way that is more sustainable?

One thing that I realised on the weekend, though... We had pancakes for breakfast on the Saturday before we went to the music festival. So it was a low protein meal. I found I was STARVING a couple of hours later, and quickly shovelled 2 massive pieces of pizza down. I was then super full for a couple more hours, and then starving again. This time I chose something with a reasonable proportion of protein in the meal, and seemed more content in the belly until the end of the night. It seems like maybe I am slowly adjusting to the increase in protein and its improving my sense of satisfaction longer. That's got to be a good thing!

Again, thanks for your time and thoughts,
Annette
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10-31-2016, 07:22 AM
Post: #28
RE: Improving my quality of life...
One of the big differences that eating more protein has is exactly what you mentioned, keeping you feeling fuller and satisfied for a longer period of time after eating a meal. Carbs are good for you, don't get me wrong, they have their place in our daily intake, but by themselves they will cause that famous spike in the blodd sugar that is followed by a sudden drop, making you ravenous not long after eating, even if you consumed more calories than you normally would. Best times for carbs are usually atound workouts, before and after.

But we don't preach any specific type of diet, we won't tell you to go low cab for sure. But we put big emphasis on eating the right amount of calories that your body needs, prtein and resistance training, because those three will give you the best results in the long run. No quick fixes here, but sustainable changes that are going to give you sustainable results.

One thing at a time. Changing too much too soon will backfire on you. That's one of the reasons the things you tried in the past did not work. You could even get faster resultes by doing everything all at once, but you will most likedly get overwhelmed and quit before having new habits actually sticking to your life. Baby steps!

It's fine that you don't like protein powde or smoothies. Eating your calories is always more fullfilling and fun for sure. Many of us don't rely on them, many find that they are a quick and easy way to fill up when pressed for time, for example.

Tereza Toledobig grin lovestruck
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11-01-2016, 08:33 AM
Post: #29
RE: Improving my quality of life...
What you experienced with the pancakes and pizza, is exactly what heavy carb meals will do! Even adding more protein to those exact meals would help. I have found that I just can't eat a carb-heavy breakfast or I feel like it sets me off on a eating-all-day train! I agree wholeheartedly with Tereza... one thing at a time. Chose the things that will make the biggest difference, and leave the rest for now. Aiming for protein with each meal is a great place to start!

Laura
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11-02-2016, 06:45 AM
Post: #30
RE: Improving my quality of life...
Ok, I will try to slow my charge through this and focus on one thing at a time. It's so hard to do! My main focus will be eating the calories. Oh, but I want to focus on increasing the proportion of protein too! I just can't do one thing only!!

The meal I find hardest to increase protein is breakfast. I really like carb breakfasts (not sweet, just grain-based like muesli, porridge or whole grain breakfast cereal). Saying that, I have noticed that when I have weetbix and banana for breakfast, it's not too long before my tummy growls at me. I just don't really like cooking first thing in the morning - I'm usually running late and cereal is so easy! I've made egg burritos a few times, which is yummy, but I don't feel like eggs every morning... I will research Pinterest and see what I can find. Maybe freezing a few burritos would be a good start - and I could even just throw one or two in the sandwich press at work if I'm running late...

Another thing I'd like to ask. I'm aiming to find my TDEE and so weighing myself most mornings. I have introduced some weight training (only upper body and only about 30 minutes twice a week). I've noticed that the scale increase after my big weekend hasn't gone down yet. It was a reasonable increase - about 1.5kg or just over 3lb. Would it be water weight from the weight training? Fat? Water retention from sodium? Sleep related as I'm still tired from being a party animal (I just can't recover as quickly as when I was younger!)?

Also, I've read that I should expect a slow steady increase of weight once I've passed my TDEE. could this weight increase be the beginning of this? How slow would be normal? Over how long? It's very hard to plod through this process. Cognitively I know that the quick fix doesn't work, but calming the farm and just allowing my body to lead me in its own time is such a foreign concept! I want it all and I want it now!!

Meanwhile, I am really struggling to eat 2600 calories a day, which is not something I would expect myself to say ever! There is such a difference between eating that many calories in high quality nutritious food compared with 2600 calories of chocolates, ice cream and chips - I'm just stuffed full! I wonder if this is my body telling me where it would like me to stop the increase? Oh gosh, I'm not good at letting this process happen!
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