Motivation

Here at the Going4Gold Gang it's all about sharing what your doing as an individual then sharing with the rest of the gang. 

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Original Post by danceswithforks:

Hello at 11:11pm
I just had some Good Reading by the G4G Gang!
I appreciate your time and the show n tell.
This helps me to see what others are doing.

I think everyone is doing good and seeing results. 
Everyone brings something to the table for us to learn.

I feel I'm doing good but my results are the slowest in the class as my BMR is only 1700.  If anyone has insight for FORKS bring it on!

I really do eat when I'm hungry and I'm avg. 1400 a day.  I consume healthy items.  Does anyone see a problem with that other than a slower loss.  My deficit is only 300 a day.  It takes 12 days to lose a pound.  I tell myself in time I'll get there.  At least I'm not gaining.  talking out loud. 

My exercise machine is not hooked up yet and that will be nice to encorporate that back in.  I burn 250 calories on that machine in 30 minutes time. 

 

Gina, my advice to you is to come up with a way to burn 200 calories more a day ... that would give you a 500 calorie per day deficit with eating 1400 calories ... which would equal a pound per week loss.  This should be "doable" for you since you can burn 250 calories on your machine in 30 minutes.

At some point, it's easier to exercise MORE than to eat less, don't ya think?

=^..^= MOLLY

I'm with you, forks!

1780 is my daily burn rate, with 1250 avg. daily calorie limit... and I was burning about a lb. a week, till this last month...!

With 60-70 lbs. to go, that seems too slow, so I question the burn rate predicted for me- in the daily rate, and the exercise burn rates- as the 'math' is way off when I check the scale. I may have a lower than 1700, really, so I may be the slowest loser here, lol!

The Nutritionist I spoke with said I'm doing it right, as in nutrition/calories/weights... All she can add is cardio, really. I believe your machine sounds good, as Molly said. That is the only healthy direction I can go!

I'm looking at HIIT, and going to see her Friday for better information. I'll share whatever looks helpful.

I've seen 300 recommended as a better steady-weight-loss level, so you may do best at that deficit...

I'm very tired tonight and was too busy today to post yesterday's stats, or todays, or my menu at 1200, but I'll try to catch up soon!

I'm staying about the same as usual, at 1200/well-balanced nutrition/ fats-proteins-carbs-fiber, all good. About 50 carbs, 20+ protein, 20+ healthy fats, 40+ fiber. Always seem to get a 'A' avg, lol! It's irresistible!  At least 2 quarts water daily, or 3 usually.

Thanks for sharing, everybody! This thread is helping me!

Update for Dec. 9, 2007
Calories:  1753  (includes 6 almond m&m's, worth every calorie and fat gram...)
Fat - 23.9% (45 grams)
Protein - 18.7% (79 grams)
Carbohydrates - 57.4% (241 grams)
Alcohol - 0.0%
Other - 0.0%

Daily Sodium Intake - 1,158 mg
Daily Cholesterol Intake - 160 mg
Daily Fiber Intake - 18 grams
Exercise = 30 minutes of runningPacking, carrying lifting boxes into storageMulti-task cleaning (scrub floors, vacuum, take out trash, wash windows) whew it's clean around here...)  Didn't count 3 trips to Goodwill with bags of clothes.  Must stop by the library tomorrow with book donations.
Big news -- the holiday twinkly lights all worked when I plugged them in, hooray!
Calories burned 2997, deficit = 1244
I start my new core strength/stretching class tonight, will report on it later.
DWF -- do you have some hand weights and a balance ball?  (you could use canned tomatos if you don't have weights).  20-30 minutes of weight lifting could add enough calories for you (or 20 min cardio/20 min weights).  Or you could also bundle up and walk briskly outside, carrying your weights (2x the impact in the same amount of time...)  I like to do a quick run or walk at lunchtime, then eat my nice lunch. (I am not a morning workout person, alas...)  let us know what happens!
TGIM you hard-working G4G-ers.

1200 Calorie Day

BF:  Egg Whites - 25  Trader Joe's Apple Chicken Sausage - 110  Green Peppers - 12  Ketchup - 15   Yogurt 1/2C - 95   Total: 257

Morning Snack:  Vitamuffin - 100 (I SO look forward to this snack)

Lunch - 2 slices Country Kitchen Bread - 70  PB2 - 54   Jelly (Strawberry) - 50  Cucumber - 45  Total: 219

Afternoon Snack:  Banana - 100  Dannon Light and Fit - 60  Total: 160

Dinner: (I'll give last night's) Eggplant Parm (a la Hungry-Girl) - 180  Broccoli - 52  Sourdough Roll - 100  Total: 332

No Pudge Brownie - 110 

TOTAL: 1178

This does not include the 3 cups of black coffee and 2 cups of tea I had which brings me to a hair over 1200.  :)

There's my example! 

I am going to try a 1200 calorie diet today...my first! I'm usually @ 1700.

almonds throughout the day (22) 167

grape nuts + milk        ;  210

snack: banana 90 plus munch down on brocolli  52

lunch: basmati rice 1/4 c 150 + tofu 97

late snack: spinach + romaine salad 15 (sprinkled lite w/balsamic v)

dinner: 3 oz hamb plain 140 + 1/2 sw potato 80 + 1/2 c cabbage 34

later: yogurt 90 + watermelon 46

This is really Spartan!

dwf

Original Post by rivergrrrl:

Big news -- the holiday twinkly lights all worked when I plugged them in, hooray!

WOO HOO!!!

=^..^= MOLLY

Original Post by danceswithforks:

dinner I'm making Wild Salmon with a salad and a potato.

 

Yum! Yum! Yum! Yum!

=^..^= MOLLY

Original Post by tatjanaturtle:

 Trader Joe's Apple Chicken Sausage - 110 

How is this? We were looking at the package the other day and it looked scrumptious!

=^..^= MOLLY

OMG Molly.....that apple chicken sausage is TO DIE for...for so few calories as well....it's...it's just unbelievable.  I always put it into an omlette with some peppers and if I'm feeling frisky...I'll add some cheese. :)

So good, I can't rave about them enough.

DWF, I actually purchase the container of egg whites....so...no wasting for me!  :)  If we had eggs, I'd eat the whole thing, but it's just as easy for me to buy the container of egg whites.   

When it comes to scrambled eggs, I just buy egg whites, too... LOL!

When it comes to hard-boiled egg whites, I buy them already hard-boiled and peeled from Smart n' Final, I eat the whites and the yolks get happily distributed to some happy dogs and happy cats and (once in a while) a happy husband.

For me, it's not the cholesterol in eggs I avoid, it's the fats. (I have super high triglycerides and was advised to avoid egg yolks.)

I must now go buy TJ's apple chicken sausage.

=^..^= MOLLY

•  
  • Foods for today:
  • Breakfast
  • 1 cup fiber one cereal- 120 cal
  • 1 cup milk- 90 cal
  • Cheese Heads String Cheese- 60 cal.
  • 1/2 cup 1% lowfat cottage cheese- 90 cal.
  • 8 ozs. Diet V8 splash- 10 cal
  • Lunch
  • Boca Vegan burger-70 cal
  • Thomas' Light Multigrain English Muffin- 100 cal
  • Cheese Heads String Cheese- 60 cal.
  • Tablespoon ketchup-15 cal.
  • 1/2 of a Fit n Active Chocolate Peanut Butter protein bar- 100 cal.
  • Dinner
  • 1 cup spinach noodles- 210 cal
  • 2 tablespoons Ragu light Parmesan Alfredo Sauce- 35 cal
  • 8 ozs. Diet V8 splash- 10 cal
  • 1/8 diet pumpkin pie (my own)- 56 cal
  • 2 tbls. light whipped toppping-20 cal
  • Snacks
  • 1 oz. Ruffles Light Cheddar and Sour cream potato chips- 75 cal
  • 1/2 cup Jello sugar free/fat free chocolate pudding- 70 cal
  • 8 ozs. Diet V8 Splash- 10 cal
  • Total calories- 1,204
  • Fat - 11.5% (18 grams)
    Protein - 26.0% (90 grams)
    Carbohydrates - 62.5% (217 grams)
    Daily Sodium Intake - 3,019 mg
    Daily Cholesterol Intake - 64 mg
    Daily Fiber Intake - 46 grams

Report for 12/10
"Playing w/ Giant Rubber Bands"
Well, I went to my first core strength/flexibility class tonight with other members of my bicycling team.  We were given one piece of equipment -- a 2 1/2 feet x 2 1/2 inches by about 1/4 in Deep rubber band.  We learned all kinds of ways to use it; prone on the floor (working hamstrings), around the foot at the arch, and the ball (calf stretches, ankle strengthening), on hands and knees, standing up for bi- and tri-ceps, sitting up straight for some "rowing" repeats.  Then, after about 35 minutes of that, we switched to REALLY giant RBs (I'm molly-fying, here) that were attached to the wall.  Then we ran forward and backwards as the trainer counted sets.  Finally, Bob the Trainer attached us to RBs attached to a platform, and we did squats, and stand-up/sit-down exercises.  WheW!  Then we rode the stationery bikes at about 65% max heart rate for 20 minutes.  Bob sez with my nutrition plan I should probably lose another lb. a week or so with this workout.  We shall see!  I enjoyed it, and it is very low impact.  And you don't have to change the weights around all the time, just use the resistance.  Much less boring than "pumping iron."  (All due respect to those who like to PUMP it UP).  So 2x a week for 12 weeks -- I'm took my measurements to track progress.  I really like Bob the Trainer, he is very knowledgable, but also kind and soft spoken.  I have ridden bikes with him many times, but do like his willingness to train us from scratch. (at a VERY reasonable price, too...)

Food report for today
Total calories = 1837 (a workout day with an extra snack)
Fat - 14.8% (28 grams)
Protein - 23.1% (97 grams)
Carbohydrates - 62.1% (260 grams)
Alcohol - 0.0%
Other - 0.0%

Daily Sodium Intake - 3,291 mg (fat free cottage cheese and deli chicken bumped this up...)
Daily Cholesterol Intake - 74 mg
Daily Fiber Intake - 41
Burned  = 2999
Deficit = 1,162

News of Note -- tried some of the pumpkin you all have been talking about, with spices, a tsp of honey, and some diet cool whip.  Oh, and I threw some pomegranete on top for garnish.  Yummy, tho' don't think I'll have it everyday.  I like my crunchy fruits.

The house is decorated for the Thursday book club, yippee.  Still must paint trim in the bathroom, sigh.  It's not a room where you can just close the door when company comes.  Got all the bikes put away for now (I have 5 bikes and no garage -- usually at least 3 of them live in the dining room!)

Hooray for TJ's sausages! (Oh heck, hooray for TJ's period...) They rock!  Try them in a frittata (a baked omelet), you'll love it!

Hey everyone! I was gone for the weekend. We drove to some to visit some relatives. I wasn't counting calories while I was gone, but I think I did okay. The only thing I could have done better is to have skipped the candy. It's so hard to pass up some candy to munch on when you're driving though! These are things I have to learn though.

I'll be back tomorrow with posting my calories and all!

I did get my 30 min on the treadmill in today though!

I made dinner ... sizzlin' sirloin (lean, organic), a bold, herbed bulgur (made in the rice cooker), and a fresh, garlic-infused artichoke. Our house smells just HEAVENLY right now! (How funny, but I really do wonder if heavn will smell like steak?)

I've really been cutting back on my red meat intake, but I can have it for dinner between 6-10 times per month. (I actually keep track of these things ... because I am monitoring my fat intake and cholesterol pretty closely. In fact, I can report that I had beef for dinner 6 times in November, 10 times in October, and 6 times in September.) Anyway, I am having beef sirloin for dinner tonight, and the leftovers tomorrow night ... bringing me up to three times for December, so far. Don't you just LOVE leftovers? I am not sure what I will fix with it tomorrow night, since I don't usually eat grains two nights in a row.... tomorrow I will want to have more veggies, methinks. Decisions, decisions. Today's Menu ....

BREAKFAST

two toasted Thomas' light multigrain english muffins (200 calories)

four tablespoons of roasted red pepper hummus (64 calories)

five Laughing Cow Light Gourmet Cheese Bites (35 calories)

LUNCH

six hard-boiled eggs whites, halved (103 calories)

two slices of roast turkey (50 calories)

4 cups of organic French Onion soup (120 calories)

4 servings of steamed broccoli (100 calories)

one cup of cherry tomatoes (27 calories)

DINNER

8 ounces of organic, lean sirloin (225 calories)

one cup - cooked, wheat bulgur (151 calories)

fresh artichoke (60 calories)

one medium, peeled cucumber (24 calories)

two cups of sliced radishes (37 calories)

CALORIES FROM MEALS: 1196 (excludes snacks after dinner)

FIBER: 47 grams

VEGGIE SERVINGS: 10

NUTRITIONAL BREAKDOWN: (Fat 12.8% / Protein 38.4% / Carbs 49.0%)

I learned a new trick!!!! Copy and paste my days menu...? Maybe this will work, lol! I'm not much at typing...!

My daily routine varies some, esp. at lunch. I spent most of this day at 2 different Doctors offices, with my husband and pitiful daughter... she wasn't doing good today, 6 days after her surgery! Her nurse had a tonsil surgery as an adult, too, and said she would rather go through childbirth again than this surgery again! It is rather rough!

I eat a whole egg daily, too, Dances! It is the kind with 100mg. of Omega 3, lol! A warm sandwich is sooo nice for breakfast.

Edit: Molly, and everybody else- I've no problem with egg whites, either! I've used them a lot with veggie stir fries- don't look so good, sometimes, lol, if I cook the veggies till there is some brown! Yummy and warm, though. I'm proud of how you are working on- and Succeeding!- on your cholesterol, etc, Molly! Doing GOOD!!! That's why I use Omega 3 eggs, too.

Mon, Dec 10 2007

GradeGramsCals BreakfastEgg, Whole - Raw, FreshB5074Deli Skinless Natural Hickory Smoked Turkey Breast5650Hellmans' Canola Lower Calorie, 1/3 Tbs.D+515Hellmans' Canola Lower Calorie, 1/3 Tbs.D+515Sara Lee 100% Multi-grain BreadB-2345Sara Lee 100% Multi-grain BreadB-2345Hellmans' Canola Lower Calorie, 1/3 Tbs.D+515Coffee, Instant, Regular, PowderB+12Water2830Original Lite - Coffee-mate Powder420Sugar Light Brown - Granulated, Brown & Powdered Sugar623 LunchWater2830Original Lite - Coffee-mate Powder420AlmondsB+846Craisins, Sweetened Dried CranberriesA930Fiber One Cereal, 1/2 cupA3060Coffee, BrewedA2409 DinnerCoffee, Instant, Regular, PowderB+12Water2830Original Lite - Coffee-mate Powder420Sugar Light Brown - Granulated, Brown & Powdered Sugar623Chicken, Breast, Meat Only - Cooked, RoastedB86142Oil, Olive, Extra Virgin1080Sugar Snap Peas, Stir Fry, GVB23190Red Onion - VegetablesA16067Peppers, Sweet, Yellow - RawA18650 SnacksChicken, Meat Only, RoastedB-3567Melons, CantaloupeA22075Grapefruit - Raw, Pink And Red, All AreasA12352Oranges - Raw, FloridaA14165Total Calories Consumed1,200

I have not eaten my snack fruits yet, but I will have ex-xac-a-lact-ly 1200 today, if I don't change it. Too busy today- too busy tomorrow- had a late call to ask me to trade with someone for 3 Nursing Homes tomorrow, with only tonight to get ready!

I love it, but it's love that makes me able to handle it.

My grade is this...

  Fat - 23.3% (32 grams)
Protein - 23.6% (74 grams)
Carbohydrates - 53.1% (166 grams)
Alcohol - 0.0%
Other - 0.0%

Daily Sodium Intake - 1,218 mg
Daily Cholesterol Intake - 341 mg
Daily Fiber Intake - 34 grams
Nutrition Grade

A

DateCaloriesGramsFatCarbsProteinGrade2007-12-101,2002,5203216674A

This is nice if it works, lol! I LOVE copy and paste, now! Hope everybody had a good day, 2beittybitty

P.S.- Just previewed... It's different than I saw it at first, but copied. Hope it's ok!

TUESDAY'S MENU ... GRILLED GREATS

Once the fog and frost burned off this chilly grey December morning and the sunshine broke through, my spirits lifted as fast as the temperatures! I was quite industrious this morning ... feeding doggies and kitties, raking leaves (a never-ending story), doing laundry, and even washing kitchen and bath rugs. I even managed to fit in a quick bike ride ... WOO HOO! Anyway, I just had a delightful lunch, and have already meal-planned dinner ... and even took tuna out of the freezer for tomorrow night! (*Pats self on the back for all that advance planning!*) After all this planning, it's clear that I will have to venture out tomorrow to buy radishes, mushrooms, cherry tomatoes, spinach cabbage and an acorn squash since, once again, my veggies are dwindling.

I wanted something a little different for lunch, so I foraged in the freezer and selected two Boca vegan patties. I tossed them in the electric frying pan with 1/2 a cup of fresh onions, some minced garlic, and assorted spices. I toasted an english muffin ... and ate two burgers "open-faced" on the muffin halves (covered with scrumptious grilled onions), accompanied by a cup of sliced radishes (sprinkled with lemon pepper and a spritz of lemon juice), plus 8 ounces of steamed baby green beans with dill, lemon, and garlic.... YUM ... I love the smell, look and taste of grilled burgers!

Dinner tonight is centered around the leftover grilled lean organic sirloin from last night. To that I will add 8 ounces of roasted butternut squash with cinnamon and pumpkin pie spice, four servings of garlic-lemon steamed broccoli, and a cucumber - tomato - radish salad with Walden Farms zero-calorie balsamic vinaigrette. Wow ... that will be a lot of taste, color and crunch! (And I do think beef, butternut squash and broccoli are so pretty together on the plate, you know?) For me, the trick to meal planning isn't JUST counting calories (400 for lunch, 500 for dinner), but I also need to watch my carb percentages for the day (no more than 50% of my calories from carbs -- no more than 15% from fats, either), plus I always want to get in at least the RDA minimums for veggie servings, and I aim for at least 40g of fiber, too. So, by necessity, my "starch" for dinner is a rather modest serving of the squash ... because non-starchy veggies are just the best way to get in my carbs in a healthy, low-glycemic way!

This healthy-eating, calorie-count approach has sure made me rethink how I used to eat. Before, I would've had a bigger serving of beef, probably something like a large baked potato with butter et al (yep, AND sourcream AND cheese), or even a double-portion of macaroni and cheese, and maybe a salad with high-fat dressing and topped with grated cheese and bacon bits. And I am sure a 200-calorie or so dessert probably would have followed. But, thankfully, those days are behind me!

BREAKFAST

two toasted Thomas' light multigrain english muffins (200 calories)

four slices of oven-roasted turkey (100 calories)

LUNCH

two Boca vegan burgers, grilled (200 calories)

one toasted Thomas' light multigrain english muffin (100 calories)

one-half cup grilled onions (34 calories)

eight ounces of steamed green beans (50 calories)

one cup of sliced radishes (19 calories)

DINNER

8 ounces of lean, grilled organic sirloin (225 calories)

8 ounces of roasted butternut squash w/cinnamon (102 calories)

4 servings of steamed broccoli (100 calories)

one medium cucumber, peeled/diced (24 calories)

one large tomato, diced (33 calories)

one cup of sliced radishes (19 calories)

CALORIE TOTAL: 1205 (does not include after-dinner snacks)

FIBER TOTAL: 58 grams

VEGGIE TOTAL: 14 servings

NUTRITION REPORT: ( 10.2% fat / 39.7% protein / 50.1% carbs)

I love reading everyone's logs and updates!!  It is so inspiring and so motivational. :)  Thank you guys for sharing your successes, your stresses and overall daily grinds.