Feedback Tuesday 25th April

[Mitra]

Billie's away, so this is a do-it-yourself feedback Tuesday. Please chip in with your comments on the menus. I've gathered them all together here:

Billie

Breakfast:

Lunch"

Dinner: Salmon patties on lettuce with red peppers

Ottawa

Breakfast: 2 Zucchinni Muffins, 2 dry Beefeater sauasages (a little late on Monday and missed my shake)

Snack: Large Caff-Lib with Cream/Davinci, 10 almonds

Lunch: Chicken breast over greek salad, green beans, Chocolate Zucchinni Muffin

Snack: None

Dinner: Strips of Flank Steak over Romaine Leaves (Montreal Steak Spice, Red Hot Sauce, seasoned salt, etc.) Caramel Pudding (Golden Flaxseed, Xanthum/Gaur gum, yogurt, cocoa, cinnamon, Davinci, cold water, chocolate Whey powder)

Fitday Total: 1907 Fat:139 1250 66% Sat:41 366 19% Poly:6 51 3% Mono:30 272 14%Carbs:47 62 3% Fiber:32 0 0%Protein:147 589 31%

ShayKNJ

B-protein smoothie, part-skim ricotta cheese, protein powder, carb countdown 2% milk, flaxseed, frozen strawberries
S-HB egg & kiwi
L-grilled chicken over spinach, tomatos, cukes, black olives & O&V & 24 almonds
S-greek yogurt w/protein powder & strawberries
D-meat & broccoli

Lauri S

This is my first day on PP so I'm trying ...

B: 2 scoops of scrambled eggs with cheese and 4 strips of bacon (before PP my B would have been a donut or two and a Diet Coke)

** No snack but I have managed to get 32 ounces of water in me

L: Big salad - lettuce, tomatos, cucumber slices, broccolli, cauliflower, topped with cheese and bacon bits and 2 packages of ranch dressing (which had less than 1 g carbs each)

** I had to force myself to eat lunch - wasn't hungry. I'm tired and have a headache (caffeine withdrawl).

D: Not sure yet but we did some PP shopping so I have no excuse NOT to eat on the plan!

Have to remember to bring snacks for tomorrow (bought whole almonds).

LisaS

B: protein shake (no berries though :( )
L: will be chicken breast over mixed green salad w/O&V
D: will be chicken of some variety with some vegetable <g>
Snacks: at work, almonds & 1 sq chocolate

Bonnie

Breakfast - bacon and blueberries - strange, I know but bacon was quickly nuked and I ate berries while waiting. Was a crazy morning.

Lunch - tuna salad, chicken salad, and shrimp salad on a bed of greens

Dinner - will have edit later, depends on the restaurant, probably steak and salad.

I have a protein bar for emergency snacking.

AliB

Will edit as day progresses:

Consumed so far:
B: Atkins RTD - vanilla shake, hot tea, light Splenda
S: 3oz chicken fajita breast meat, hot tea, light Splenda, 1/2 "bar" (LC portion) 73% dark chocolate (.7 ECC worth)
L: 2c ground turkey veggie "soup" (veggies are canned tomato, cabbage, celery, mushrooms, green beans), 3oz chicken breast, 1/4oz cheddar cheese, 1/8c cooked carrot, 1/4c green beans, 1/4c cucumber, slice yellow squash dipped into ranch dressing
S: 1/4oz pistachio's (mid-afternoon)
S: the other cup of ground turkey veggie soup before Curves, 2oz chicken breast, small tea, light Splenda

50oz water down by 4:30pm

Now I'll be away from the computer until tomorrow morning but will update as soon as I can.

Planned:
EITHER
D: chicken breast, broccoli, pumpkin, flax seed meal, 1/4c kefir, maybe some LC tortilla if needed for fiber count
D: tunafish, dill relish, canola mayo, broccoli, pumpkin, flax seed meal, 1/4c kefir, maybe some LC tortilla if needed for fiber count

Remainder of supplements and CLO will be part of the evening as well.

hawk

Nothing is staying in and I am basically just drinking water. I tried a few strawberries and an egg. I have a screaming bloody murder headache. The anti biotics really screw up the digestion. I think I have leaky gut again. I need to do the microfiltered whey and talk my doctor into powdered acidopulus.. I have to get some more.

[Shadow]

Janet - Thanks for getting the hardest part done here :D!

Here's my two cents - but everyone, please pop in and contribute! Sometimes having to critique the menus helps us to realize just where we ourselves could do better ;).

Billie - I certainly hope you had some breakfast and some lunch you didn't get reported! Supper looks yummy!

Randy - Great color in your day :D! Love all the veggies! Your menu looks a lot like mine - nothing like those little planned desserts/sweets to keep me on track ;).

Shay - Lots of good veggies and fruits in your day - great job!

Lauri - You're off to a good start! I hope you had some other protein with your lunch - you'd have to eat a lot of cheese to meet your minimum :). If the "bacon bits" were real, they would've contributed some - but most likely not enough. How did your supper go?

LisaS - Good lineup! What kind of veggies did you end up with at supper? Berries do add a special touch, IMHO, so hopefully you can soon replenish your stock.

Bonnie - I love blueberries! Not a strange breakfast at all - but hopefully you managed to meet your minimum protein with the bacon ;). What did you end up having for supper? Lunch looks great! Do you mix the meat salads together - or eat them separately?

Alice - Great menu for the day :D! It's great to see so much color! Which did you end up having for supper? Both choices sounded great! How do you eat your pumpkin?

Lynn - Hope you're feeling much better today!!!

[cmcole]

I'm trying to ensure I eat enough protein - I've been averaging (because I checked in fitday) about 117 g - and some days even lower. Now, according to something I read, I am supposed to eat a gram for every pound of weight I am, which would make me low (wish I were 117 g).

Breakfast - one serving protein powder in 1/2 cup soy milk; 2 slices crisp bacon; 2 eggs mixed with a bit of heavy cream; scone (my recipe)

Lunch - 2 cups mixed greens; 6 oz sliced steak (leftovers), little vinaigrette; not sure if I'll add anything else.

I believe my hubby took pork chops out of the freezer for our evening meal.

[Ottawa]

Randy - Great color in your day

Although yesterday was a rushed day I normally try to get a minimum of 5, but try for 7 fruits/veggies/day. I find I can eat more and feel full without the larger portions of protein in the form of meat that I used to do. In one of the mail lists I'm on, yesterday's post included ...

1. DECORATE YOUR PLATE
A 14-year study found that men whose diets were highest in fruits and vegetables had a 70 percent lower risk of digestive-tract cancers. How to reach your quota: Never eat a meal that doesn't contain a vegetable or fruit. And no, fries don't count.

Although several of the other points were referenced to men as is the one above, there were several that apply to better health and this WoE.

2. DRY-BRUSH YOUR TEETH
It cuts tartar by 60 percent and also reduces the risk of bleeding gums by half. Use a dry, soft brush to scrub the insides of your top and bottom teeth, then buff the outer surfaces. Rinse, spit, and brush briefly with toothpaste.

3. NEVER SKIP BREAKFAST
A survey of more than 2,000 people who lost an average of 67 pounds and kept the weight off for more than 5 years found that 78 percent ate breakfast 7 days a week.

6. GO FISHING ONCE A WEEK
Eating one serving of fish per week can halve your risk of a sudden fatal heart attack. The secret ingredient in fish is omega-3 fatty acids. Salmon is especially high in them.

9. LEND A HAND
Men who do volunteer work at least once a week have half the death rate of those who don't.

10. CRUNCH AWAY BACK PAIN
Seventy-five percent of all lower-back problems can be prevented by building your abdominal muscles. Aim for a dozen crunches every day.

12. SKIP THAT SECOND CUP
The caffeine in 2 cups of coffee adds 16 beats per minute to your heart rate.

14. EXERCISE DEPRESSION AWAY
Exercising for 40 minutes can reduce stress. In fact, studies show that working out on a regular basis can be as effective as taking antidepressants like Prozac.

19. TAKE VITAMIN E AND ASPIRIN DAILY
Researchers have found that this antioxidant-and-blood-thinner combination can reduce arterial plaque by 80 percent. The benefit of the two treatments together is so great that it may help men prevent atherosclerosis even if they can't lower their cholesterol levels.
======================================
Thanks for the review, and yes I still have that childhood habit of requiring some form of sweet following most meals.

[Gaelen]

CM, the really rough calculation you're describing is actually 0.5g protein per pound of current body weight, multiplied by an activity factor (0.6 sedentary, 0.7 slightly active, 0.8 moderately active, etc.)

By that calculation, I need about 70g protein. Using the LBM measurement calculations from PP, I need 77g protein. Using the rough height/weight estimates from Protein Power Lifeplan, I need about 104g protein. Since I'm recovering from surgery, I aim for more, not less, but my goal is around 90g per day.

If you PM me your height/weight, I can PM you the PPLP recommendations for minimum protein, which will be higher than the LBM measurement method, but will at least give you a realistic goal. Or you can try this Protein calculator (http://www1.wfubmc.edu/heart/Being+Heart+Healthy/Health+Calculators) from Wake Forest Baptist Medical Center. Scroll down the page for the Protein Calculator; it generally comes up with a number close to the LBM measurement method from PP.

[Shadow]

Randy - Those are some great tips! Other than 9, 12 and 19, I'm right on track :D!

[Mitra]

I'm not convinced by 10! My abs are extremely firm, but it still takes very little to provoke my back. (One evening last week I decided that some yogurt and fruit after dinner would be good. Then I decided I wanted ice cream, so ... I had to get the ice cream machine out of the cupboard where it lives. It's somewhere above my head height, so this involved climbing on a stool and waving the heavy machine about precariously - yes, I had my frozen yogurt and fruit, then spent the next two days persuading my back to forgive me!)

And no 12 sounds a bit suspect. I have two cups of coffee a day, and RHR of about 60. Are they saying that if I give up cappuccino it will go down to 44? I suspect not (but I don't think I'll put it to the test :D).

[Ottawa]

I am an avid proponent of #10.
Although my back pain is almost a thing of the past and I only get it now after a strenuous activity, it is not debilitating, and it seems to only happen after periods without situps or crunches.
ALthough this quote may not have ben meant to cover physical pain I believe that it definitely applies.

"Most people don't change until the pain of staying the same is greater than the pain of changing"... Les Brown (1945~) American Speaker, Author, Trainer, Motivator Lecturer ...

Most exercise brings some pain, but at a benefit, particularly as we age, since the movement lessens later pain. I try to get some abs work at most workouts, even weights, in front of a movie, will have a break to get in some crunches or situps between sets.
The tires are showing wear, my odometer is pretty high, and teh body needs some work, but I definitely run smoother by keeping the engine working. :D

[LisaS]

sounds like you need more specific work for your entire trunk - to better be able to handle "off-balance" challenges like overhead appliance-waving and driving wonky trolleys ;)
maybe add more overhead work and one-handed work to your workouts. OHS, waiter walks, one-armed snatches or cleans, windmills, etc. Also work with medicine balls with twisting and lifting

[AliB]

For last night - Planned:
EITHER
D: chicken breast, broccoli, pumpkin, flax seed meal, 1/4c kefir, maybe some LC tortilla if needed for fiber count
D: tunafish, dill relish, canola mayo, broccoli, pumpkin, flax seed meal, 1/4c kefir, maybe some LC tortilla if needed for fiber count

Shadow, you asked which I chose. Actually, neither! When I got home from a great workout at Curves, and after not enough sleep Sunday night and a very busy weekend, I was quite tired. Just wanted to eat and go to bed, and what sounded good was some Butterball Sausage links I'd cooked up the night before. So, I had that inside a LC tortilla with some canola mayo, dark mustard and dill pickle relish. For some reason, that sounded good. It was also fast and easy, but it did hit the spot. I also had the pumpkin/flax meal/kefir stuff. I didn't finish the calculations last night, and forgot that sheet to figure it today. The day may have turned into more calories than I'd have like, but probaby not by that much, if at all, especially with the good workout. I'll probably finish out that sheet for grins, giggles and curiousity.

The sausage was good; I'd never gotten it before. It's by Butterball and was with the other ground turkey products (this is not the breakfast sausage). These links were probably 6" long and a good inch around and there wasn't that much shrinkage. The package said each had 18g protein and 2 carbs (there is a little bit of sugar in them, way down the ingredients list), 9g fat and 170 calories. Really, an excellent 'buy', in comparison to most regular sausages. I thought they were very tasty too!

I usually just eat the pumpkin with the flax meal stirred in and spiced and sweetened a bit with Splenda and cinnamon. Stirring in the kefir makes it a little tangy. I've tried doing recipe type stuff with it, but just prefer it out of the can like this! Great for fiber!

[Mitra]

sounds like you need more specific work for your entire trunk - to better be able to handle "off-balance" challenges like overhead appliance-waving and driving wonky trolleys ;)
maybe add more overhead work and one-handed work to your workouts. OHS, waiter walks, one-armed snatches or cleans, windmills, etc. Also work with medicine balls with twisting and lifting

Good idea. I actually went for several trouble free years, and the action that sparked it off again 18 months ago was picking up an empty, waist height, cardboard box - but I twisted to the side to pick it up (it was a very long box, in a narrow hallway). Next time, a few months later was taking sheets off a chest height shelf - but twisting around a partially open door to reach them. Neither exactly heavy weights!

Off to find out what OHS is/are :) (not to mention the rest ... ).

[Shadow]

Alice - The supper you ended up with sounds great :D! I'll have to try that with the pumpkin - I love lc pumpkin pie & pumpkin cheesecake but need to find a better alternative to have it more often ;). Actually, your supper made me chuckle as it sounds similar to something I had this weekend. I haven't eaten sausage in 2 or 3 years but all the sudden some with mustard & mayo sounded (and tasted) pretty darned good :D.

[LisaS]

OHS = OverHead Squats - like the 2nd part of a Oly lifting snatch.

[cmcole]

Well, according to your link, I need a minimum of 72 g protein per day, which would mean that I'm getting adequate. So, even though I'm exercising and weight training, I guess I'm doing OK in that category.

[cmcole]

Oh, and illustrated exercises can be found at:

www.bodybuilding.com (http://www.bodybuilding.com)

They may not have the exact names mentioned above, but you can click on a specific body part for exercises geared for that area.

[Bonnie]

[quote=Shadow]

Bonnie - I love blueberries! Not a strange breakfast at all - but hopefully you managed to meet your minimum protein with the bacon ;). What did you end up having for supper? Lunch looks great! Do you mix the meat salads together - or eat them separately?

This is the first I've been near a computer since Monday. I was in workshops all day Tuesday and Wednesday and spent both evenings in meetings. I buy this salad as a carryout on my way to work. There is a scoop of chicken salad, a scoop of tuna salad, and then a scoop of shrimp salad. They tend to get mixed a bit while eating, but they start out separate. My dinner turned out to be a cup of Texas chili, a small steak, tossed salad, and a vegetable medley of zuchinni, baby carrots, and squash. I think think the chili made up for the lack of protein at breakfast. Dinner was accompanied by a lovely glass of red wine.

Bonnie

[Shadow]

Bonnie - Good looking supper! But it might help to keep in mind that we cannot "bulk" eat protein to get our amount in the for the day :). Protein (just like carbs) needs to be spaced equally throughout your meals for the day. That having been said, though, at least you got some protein at breakfast which is far better than none ;). Not scolding, I hope you know, just a friendly suggestion :).

[lc2]

I know I haven't been posting very much, but I have been very busy doing the usual spring chores around the house.

I usually manage to read all the posts and along with all your good advice and menus I have managed to lose 3 lbs. since starting last week. I sure hope that keeps up.

Off to the gym, and back to have breakfast and do some more painting.

Have a great day.

L

[SherryJ]

Oh! What a wonderful report, L! :)

Sherry

[Bonnie]

Bonnie - Good looking supper! But it might help to keep in mind that we cannot "bulk" eat protein to get our amount in the for the day :). Protein (just like carbs) needs to be spaced equally throughout your meals for the day. That having been said, though, at least you got some protein at breakfast which is far better than none ;). Not scolding, I hope you know, just a friendly suggestion :).

I know. I really do. I can't "bulk" my protein :( I was just trying to justify the chili (to myself). The Longhorn has such good chili. ;)

Bonnie

[Shadow]

Bonnie - A good chili is worth juggling the day's intake! So don't worry - no justification needed :D. As long as it's not an every day thing, I think it's perfectable acceptable now and again ;)! I have been known to "rob Peter and pay Paul" a time or two myself :p!