Funny thing about this world. It keeps spinning and moving no matter what you do. The past week we have eaten horribly for one reason or the other, but it mostly to convenience and not liking certain recipes. So, we have decided to streamline. Holding my weight is no longer an option. I will lose. Instead of huge variety in our meal plans, we have simplified it down to 3 different breakfasts, 3 different lunches, and 5 or 6 different dinners. We have gone with healthier versions of things we know we like and are limiting our intake of bread type carbs. Also, I am printing off the eating menu for the week and posting it on the refrigerator. One of our main problems the past 2 weeks has been only having the menu on the computer. We would forget to look and then not have something thawed for the next day. Yes, it seems as if we are at another restart, but we knew we would have to find a plan that works for us. We will figure calories for meals this week so we will know my calorie count for the week.
Also, I have decided to approach my exercise regime a bit differently. I will continue yoga, but I am also going to start a set of challenges to meet goals and get more physically fit. For the most part they are thirty day challenges except for the first one. The first challenge which begins tomorrow if the Mile Everyday Challenge. This challenge is what it says it is. I will challenge myself to walk a mile everyday. This is not a 30 day challenge. This is a lifetime challenge. For the rest of my life, my challenge will be to walk a mile everyday. This is the first challenge because it is the most basic, but also being a lifetime lifestyle goal, it is the foundation upon which all others shall be built. Honestly, my end goal is a marathon. Lofty, but doable. What does all of this mean? Especially the new challenges. Well, it means I will have to set my alarm and roll out of bed at least 30 minutes earlier than usual in order to meet the challenge. I will do this whether Shiloh sleeps 8 hours or 2. That is my challenge.
Starting April 1, 2014, I will post a new 30 day challenge every 30 days with increasing difficulty so that anyone who wants to join can do so. My hope is that we can challenge each other and meet tough goals to get where we want to be. This will be an adventure and an obstacle at times, but well worth it in the end. If you are around me in the coming months, please don't tempt me with foods I should not be eating. I know there will be holes in my eating plans. Family visits, special occasions, and other things can throw off my diet, the goal is to be faithful 90% of the time. It's a baby step, but a step that must be taken because every journey begins with one step. Pray for me as I restart. Pray that we can eat low calorie enough and like it so that we can stay faithful. Pray that consistency and lack of variety in our meal planning can work in our favor. Pray that I can walk away from temptation. Just pray.
Saturday, February 15, 2014
Thursday, February 6, 2014
Update and Decision
I know I have been a little while getting back on here, but we have been working through some issues and I have fallen behind. After weighing options and looking at my body's reaction to a few off days (I lost more weight on those than I had in a week), I have decided to quit counting my calories. Instead my focus will be on better choices and portion sizes. For those who don't know me well, I am a little OCD, and the calorie counting was actually counter productive. I would get so consumed with the numbers that the stress was affecting everything in my life. If I didn't lose the weight the numbers said I should, be it more or less, I was frustrated. Also, I was never hitting my calorie goal, and my weight loss had stopped.
Then, I cheated a couple of days and lost 4 pounds. So after a lot of discussion, we made the decision for me to quit calorie counting and simply make better choices and control my portions. Carrie wants to add some old standbys back into the diet so we compromised. I told her that would be fine as long as on those days SHE counted my calories and made sure I stayed under a preset limit. We won't be adding those things back in everyday, just once every week or two.
I write all of this to say I will spend more time on this blog sharing feelings and concerns rather than daily logs. This means my posts will be farther apart, but I will try to give a weigh in update each week with a little insight into what the diet has been.
Then, I cheated a couple of days and lost 4 pounds. So after a lot of discussion, we made the decision for me to quit calorie counting and simply make better choices and control my portions. Carrie wants to add some old standbys back into the diet so we compromised. I told her that would be fine as long as on those days SHE counted my calories and made sure I stayed under a preset limit. We won't be adding those things back in everyday, just once every week or two.
I write all of this to say I will spend more time on this blog sharing feelings and concerns rather than daily logs. This means my posts will be farther apart, but I will try to give a weigh in update each week with a little insight into what the diet has been.
Wednesday, January 29, 2014
January 29, 2014
Basal Metabolic Rate 4495 calories
Breakfast - (eggs, oatmeal) -408 calories
Lunch - (Grilled Chicken, Corn, Green Beans) -537.5 calories
Dinner - Spanish Rice -744.75 calories
Snack - Nuts -220 calories
________________________________________________________________________________
Total Calorie Deficit 2584.75 calories
Felt good to be back on the plan today, however, I find that I have no way to accurately count the calories I have burned during my workout. Also, I am researching Weight Watchers as a possible replacement for my current calorie logs. The reason for the research is the ease of keeping track of points while on the road. I have a few friends who participate and love it. A points based system may make it easier to eat on those weird schedule days.
Breakfast - (eggs, oatmeal) -408 calories
Lunch - (Grilled Chicken, Corn, Green Beans) -537.5 calories
Dinner - Spanish Rice -744.75 calories
Snack - Nuts -220 calories
________________________________________________________________________________
Total Calorie Deficit 2584.75 calories
Felt good to be back on the plan today, however, I find that I have no way to accurately count the calories I have burned during my workout. Also, I am researching Weight Watchers as a possible replacement for my current calorie logs. The reason for the research is the ease of keeping track of points while on the road. I have a few friends who participate and love it. A points based system may make it easier to eat on those weird schedule days.
Tuesday, January 28, 2014
Ever had one of those weeks....
where everything just seems to build up? I have this week, and nothing seems to line up for my nutrition department. Between baby sleep training, schedule mishaps, and unplanned trips to Midland, my eating has been bad.
When I found out this morning that my eating would be out and about and I would not be able to accurately gauge calorie intake, I decided I would do one healthy change at least today. So, I dusted off the juicer and had a fresh juice at breakfast.
No calories today, but one thing I have learned is I need to have a plan in place for days like today. Food I can take with me.
When I found out this morning that my eating would be out and about and I would not be able to accurately gauge calorie intake, I decided I would do one healthy change at least today. So, I dusted off the juicer and had a fresh juice at breakfast.
No calories today, but one thing I have learned is I need to have a plan in place for days like today. Food I can take with me.
Monday, January 27, 2014
January 26 & 27 (Long couple of days)
So, just a quick update to say the past couple of days have been looong. Between church, trying to retrain a sleep regressing 7 month old, and the act of living things have seemed to spiral out of control. Our calories information got thrown away before we could write it down, and a couple of meals really turned out badly so we had to eat backup foods. Not a great start to the week, but the good news is I held pretty steady although I can feel I am retaining water and not feeling too hot. Hopefully, the sleep training will be a little easier tonight and I will be back on the calorie counting ball tomorrow.
Saturday, January 25, 2014
January 23, 24, & 25
Thursday
Basal Metabolic Rate 4495 calories
Breakfast - (Bacon & Eggs) -380 calories
Lunch - (Beans & cheese) -615 calories
Dinner - ( Spaghetti) -1162.5 calories
Crackers -320 calories
_________________________________________________________________________________
Total Calorie Deficit 2017.5 calories
Friday & Saturday
Honestly, the weekend got away from us. Friday included our monthly date night, and with the new phases in training Shiloh, we simply ate badly. Our calorie content was bad, our food choices were horrible, and the sodium contained in Friday night dinner was through the roof as illustrated in the 2 lb gain on the scale overnight. Complete water weight, but very telling on what that stuff does to you. We did not count calories these past 2 days because we forgot until it was too late. This little goof has led us to one big decision however. Since we already have a monthly date night which is really hindered by calorie counting, and since every diet plan that works allows for little cheats here and there to make the program workable, our monthly date night will also be our cheat day. On that one day per month, we will not count calories, and we will be able to eat the foods we have craved during the month. The psychology of deprivation has been wearing on us all the past 2 weeks. Thinking I can't have this or that simply makes you want it more. My personality is such that substitution doesn't really cure the crave. On most things I would rather go without than try and trick my taste buds. So, while the calorie journals will resume tomorrow, there will be one day a month where it will simply say Cheat Day. This will allow us to look forward to the foods we crave, but still give us built in time to possibly overcome the craving. Essentially, we won't be telling ourselves no, we'll be saying not right now. I assume this week's weigh in will be off because our sodium has been high all week with the foods we were trying to cycle out of our house, but I will still post any loss or gain on Monday. Have a good weekend folks.
Basal Metabolic Rate 4495 calories
Breakfast - (Bacon & Eggs) -380 calories
Lunch - (Beans & cheese) -615 calories
Dinner - ( Spaghetti) -1162.5 calories
Crackers -320 calories
_________________________________________________________________________________
Total Calorie Deficit 2017.5 calories
Friday & Saturday
Honestly, the weekend got away from us. Friday included our monthly date night, and with the new phases in training Shiloh, we simply ate badly. Our calorie content was bad, our food choices were horrible, and the sodium contained in Friday night dinner was through the roof as illustrated in the 2 lb gain on the scale overnight. Complete water weight, but very telling on what that stuff does to you. We did not count calories these past 2 days because we forgot until it was too late. This little goof has led us to one big decision however. Since we already have a monthly date night which is really hindered by calorie counting, and since every diet plan that works allows for little cheats here and there to make the program workable, our monthly date night will also be our cheat day. On that one day per month, we will not count calories, and we will be able to eat the foods we have craved during the month. The psychology of deprivation has been wearing on us all the past 2 weeks. Thinking I can't have this or that simply makes you want it more. My personality is such that substitution doesn't really cure the crave. On most things I would rather go without than try and trick my taste buds. So, while the calorie journals will resume tomorrow, there will be one day a month where it will simply say Cheat Day. This will allow us to look forward to the foods we crave, but still give us built in time to possibly overcome the craving. Essentially, we won't be telling ourselves no, we'll be saying not right now. I assume this week's weigh in will be off because our sodium has been high all week with the foods we were trying to cycle out of our house, but I will still post any loss or gain on Monday. Have a good weekend folks.
Wednesday, January 22, 2014
Wednesday, January 22, 2014 (Moderation not deprivation)
Basal Metabolic Rate 4495 calories
Breakfast - (Eggs and Bacon) -375 calories
Lunch - Mexican Rotini (LGB, Ranch style Beans, Rotini) -1075 calories
Dinner - Blackeyed Peas -640 calories
Ritz Crackers -406 calories
_________________________________________________________________________________
Total Caloric Deficit 1999 calories
Biggest problem with today's food is the sodium content. Today Carrie and I talked about what we really need to do food wise. Our stance must be one of moderation rather than deprivation. If we deprive ourselves of all of the things we like all at once, we are doomed for failure. Instead, we must splurge and eat what we desire in moderation while keeping our calorie count in check. Someday these foods may very well be elminiated altogether, but for now moderation will keep us focused and on task.
Breakfast - (Eggs and Bacon) -375 calories
Lunch - Mexican Rotini (LGB, Ranch style Beans, Rotini) -1075 calories
Dinner - Blackeyed Peas -640 calories
Ritz Crackers -406 calories
_________________________________________________________________________________
Total Caloric Deficit 1999 calories
Biggest problem with today's food is the sodium content. Today Carrie and I talked about what we really need to do food wise. Our stance must be one of moderation rather than deprivation. If we deprive ourselves of all of the things we like all at once, we are doomed for failure. Instead, we must splurge and eat what we desire in moderation while keeping our calorie count in check. Someday these foods may very well be elminiated altogether, but for now moderation will keep us focused and on task.
Tuesday, January 21, 2014
Basal Metabolic Rate 4495 calories
Breakfast - (Eggs, Bacon, OJ) -490 calories
Lunch - Spanish Rice (Lean Ground, Beans, Rice, Onion, Pepper, season) -726.5 calories
Dinner - Skillet Beefy Potato (LGB, Potatoes, Cheddar Cheese Soup) -1111 calories
_________________________________________________________________________________
Total Caloric Deficit 2167.5 calories
Our biggest problem is the monotony of what we eat. I next step is to try and spice it up a little.
Breakfast - (Eggs, Bacon, OJ) -490 calories
Lunch - Spanish Rice (Lean Ground, Beans, Rice, Onion, Pepper, season) -726.5 calories
Dinner - Skillet Beefy Potato (LGB, Potatoes, Cheddar Cheese Soup) -1111 calories
_________________________________________________________________________________
Total Caloric Deficit 2167.5 calories
Our biggest problem is the monotony of what we eat. I next step is to try and spice it up a little.
Tuesday, January 21, 2014
Monday, January 20, 1977
So, the day got away from me yesterday, but here are the calories. I reached my goal, actually I exceeded it because of birthday lunch, but I still had no sugar, fried foods, or soda.
Basal Metabolic Rate 4495 calories
Breakfast - (Gluten free Biscuits, Eggs, Bacon, OJ) -1028 calories
Lunch - (10 oz Ribeye, Garlic Mashed Potatoes, Steak Soup) -1676 calories
Dinner - (Skillet Chili with beans) -940.75 calories
_________________________________________________________________________________
Total Calorie Deficit 850.25 calories
So, I hit my target calories for the day and still had a hefty deficit, but I felt hungrier today than all of last week. Found out something important today though. Gluten free products in the store are just as bad for you (maybe more so) as whole wheat. The sugar in gluten free along with the heavy rice starch and corn starch do not make them better on a diet. They actually have more calories per serving. Bit into a biscuit and it tasted like cake. So, I would rather give up bread totally than eat that again.
A few of you have asked why I need to slow down because, as you have rightly stated, a big shift will yield big results at first. I am well aware and used to this, and I normally would not be concerned, but the doctor does not like the fact that I lost almost 13 lbs in one week from diet alone. His fear is that my body will think it is starving and quit burning calories as it should. If the 12.8 lbs had come from diet and exercise combined it would not have been as bothersome. Not sure what I will do yet, but I do know I do not want my metabolism slowing down for lack of calories.
Basal Metabolic Rate 4495 calories
Breakfast - (Gluten free Biscuits, Eggs, Bacon, OJ) -1028 calories
Lunch - (10 oz Ribeye, Garlic Mashed Potatoes, Steak Soup) -1676 calories
Dinner - (Skillet Chili with beans) -940.75 calories
_________________________________________________________________________________
Total Calorie Deficit 850.25 calories
So, I hit my target calories for the day and still had a hefty deficit, but I felt hungrier today than all of last week. Found out something important today though. Gluten free products in the store are just as bad for you (maybe more so) as whole wheat. The sugar in gluten free along with the heavy rice starch and corn starch do not make them better on a diet. They actually have more calories per serving. Bit into a biscuit and it tasted like cake. So, I would rather give up bread totally than eat that again.
A few of you have asked why I need to slow down because, as you have rightly stated, a big shift will yield big results at first. I am well aware and used to this, and I normally would not be concerned, but the doctor does not like the fact that I lost almost 13 lbs in one week from diet alone. His fear is that my body will think it is starving and quit burning calories as it should. If the 12.8 lbs had come from diet and exercise combined it would not have been as bothersome. Not sure what I will do yet, but I do know I do not want my metabolism slowing down for lack of calories.
Monday, January 20, 2014
Sunday, January 19, 2014 & Monday morning weigh in results
Sundays are always a long day for us so my calories will probably always be posted on Monday morning along with the weigh in results for Monday morning.
Basal Metabolic Rate 4590 calories
Breakfast (Sausage, Egg, Onion) -445 calories
Lunch (Meatballs, Dipping, Scrambled Eggs) -831 calories
Dinner (Souper Skillet) -739.75 calories
_________________________________________________________________________________
Total Caloric Deficit 2574.25 calories
So, I still didn't hit my calorie goal. Yesterday was supposed to be a free day in that we didn't worry about calorie intake until this morning. Oh well, I guess that means I can have birthday biscuits this morning. ;)
As for my Monday morning weigh in results, I now officially know my diet does work on its own. This morning I weighed and I have lost 12.8 lbs this week. So, obviously I need to slow that down, but it sure does show how much diet plays in weight loss.
Basal Metabolic Rate 4590 calories
Breakfast (Sausage, Egg, Onion) -445 calories
Lunch (Meatballs, Dipping, Scrambled Eggs) -831 calories
Dinner (Souper Skillet) -739.75 calories
_________________________________________________________________________________
Total Caloric Deficit 2574.25 calories
So, I still didn't hit my calorie goal. Yesterday was supposed to be a free day in that we didn't worry about calorie intake until this morning. Oh well, I guess that means I can have birthday biscuits this morning. ;)
As for my Monday morning weigh in results, I now officially know my diet does work on its own. This morning I weighed and I have lost 12.8 lbs this week. So, obviously I need to slow that down, but it sure does show how much diet plays in weight loss.
Saturday, January 18, 2014
Friday, January 17 & Saturday, January 18, 2014
So this post will be for 2 days since the hours just got away from me. Yesterday was our first experience eating out, and the look on the order taker's face was priceless when I said I didn't want buttery spread, sour cream, or bacon bits on my potato. Overall, a good couple of days.
Thursday
Basal Metabolic Rate 4590 calories
Breakfast - (Hashbrowns, eggs, coconut oil) -450 calories
Lunch at Jason's Deli- (1/2 Baked Potato, Bowl of Chili, 1 cup cheese) -1370 calories
Dinner - Meaty Pasta (Lean Ground Beef, Pasta. Sauce) -610.5 calories
_________________________________________________________________________________
Total Caloric Deficit 2159.5 calories
In an attempt to add more calories in my diet so I do not lose too quickly (I am starting to - I cheated and looked at the scale...) tonight's dinner was a little more substantial.
Friday
Basal Metabolic Rate 4590 calories
Breakfast - (Eggs, Sausage, 1/2 Orange) -600 calories
Lunch - (Grilled Chicken Salad) -250 calories
Dinner - (Hamburger Steak, Rotini Marinara, Corn) -1108 calories
_________________________________________________________________________________
Total Caloric Deficit 2632 calories
Still having a hard time hitting my needed calories and I even added butter to the corn tonight. Tomorrow will be our "free day" in which we purposefully try to eat some things we have been missing in moderation in an effort to gain some calories and keep my body guessing.
Thursday
Basal Metabolic Rate 4590 calories
Breakfast - (Hashbrowns, eggs, coconut oil) -450 calories
Lunch at Jason's Deli- (1/2 Baked Potato, Bowl of Chili, 1 cup cheese) -1370 calories
Dinner - Meaty Pasta (Lean Ground Beef, Pasta. Sauce) -610.5 calories
_________________________________________________________________________________
Total Caloric Deficit 2159.5 calories
In an attempt to add more calories in my diet so I do not lose too quickly (I am starting to - I cheated and looked at the scale...) tonight's dinner was a little more substantial.
Friday
Basal Metabolic Rate 4590 calories
Breakfast - (Eggs, Sausage, 1/2 Orange) -600 calories
Lunch - (Grilled Chicken Salad) -250 calories
Dinner - (Hamburger Steak, Rotini Marinara, Corn) -1108 calories
_________________________________________________________________________________
Total Caloric Deficit 2632 calories
Still having a hard time hitting my needed calories and I even added butter to the corn tonight. Tomorrow will be our "free day" in which we purposefully try to eat some things we have been missing in moderation in an effort to gain some calories and keep my body guessing.
Thursday, January 16, 2014
Thursday, January 16, 2014
Today I didn't get as many calories as I would like, but I did okay. Of course, I did cheat a bit. I had 3 butterscotch candies, but better to have a small treat than blow everything.
Basal Metabolic Rate 4590 calories
Breakfast - Breakfast Burritos (Sausage, Cheese, Tortilla, Eggs, -1287 calories
Refried Beans)
Lunch - Pinto Beans -800 calories
Dinner - Cereal 3 cups -640 calories
Snack - Macadamia nuts - 70 calories
3 Butterscotch -70 calories
_________________________________________________________________________________
Total Caloric Deficit 1723 calories
Learned some things today. First, milk (actual milk) does not agree with me. I had my first milk in the cereal tonight in over a week, and I have felt horrible all night. So, the dairy free may not be as hard as I imagined. Second, I again have tried to rush things and have been called on the proverbial carpet. Instead of sticking with Phase One and going slow, I was trying to go into warp speed and go completely gluten and dairy free now. For this to be successful, I have to slow down and do things at a better pace. That's the plan anyway!
Basal Metabolic Rate 4590 calories
Breakfast - Breakfast Burritos (Sausage, Cheese, Tortilla, Eggs, -1287 calories
Refried Beans)
Lunch - Pinto Beans -800 calories
Dinner - Cereal 3 cups -640 calories
Snack - Macadamia nuts - 70 calories
3 Butterscotch -70 calories
_________________________________________________________________________________
Total Caloric Deficit 1723 calories
Learned some things today. First, milk (actual milk) does not agree with me. I had my first milk in the cereal tonight in over a week, and I have felt horrible all night. So, the dairy free may not be as hard as I imagined. Second, I again have tried to rush things and have been called on the proverbial carpet. Instead of sticking with Phase One and going slow, I was trying to go into warp speed and go completely gluten and dairy free now. For this to be successful, I have to slow down and do things at a better pace. That's the plan anyway!
Wednesday, January 15, 2014
So today there was a little hiccup in meal planning. I got up early and cooked a sliced beef and rice skillet to eat for lunch. I packaged it and got it together to head out the door to sub yesterday at school. Then, I get to school and find that my lunch is from 10-11:30. There was no way I was hungry enough during my break to eat this. So, I took it home to Carrie and grabbed myself a baggie of different nuts to snack on during the day and headed back to school. Carrie said the meal was great, but I don't know because I didn't eat it.
Thankfully we have whittled our bad foods in the pantry down to a few packages of "Garden Pasta" and about 12 cans of ranch style beans (they were on sale). In the end, the only really bad thing about the beans is the sodium and sugar content. We still have some chili, but that is stored as an emergency supply just in case. Living in the middle of nowhere has some precautions that need to be taken. We have already been iced in for 4 days once, and we do not want to be in a situation where we have no food and can't get to the grocery store 30 miles away.
I have been asked where I come up with the calories per day. I shared a little about that in my first post, but I essentially said Google it so I will explain it a little more in detail here. To decide how many calories to eat I use the Harris-Benedict equation. The equation is this:
Basal Metabolic Rate (BMR) via Harris Benedict Formula
English Method
Women: BMR = 655 + ( 4.35 x weight in pounds ) + ( 4.7 x height in inches ) - ( 4.7 x age in years ) =
_______ x ____ (activity factor) = __________ kcalories a day.
Men: BMR = 66 + ( 6.23 x weight in pounds ) + ( 12.7 x height in inches ) - ( 6.8 x age in year ) =
_______ x ____ (activity factor) = __________ kcalories a day.
Metric Method
Women: BMR = 655 + ( 9.6 x weight in kg ) + ( 1.8 x height in cm ) - ( 4.7 x age in years ) =
_______ x ____ (activity factor) = __________ kcalories a day.
Men: BMR = 66 + ( 13.7 x weight in kg ) + ( 5 x height in cm ) - ( 6.8 x age in years ) =
_______ x ____ (activity factor) = __________ kcalories a day.
Activity factors:
1.2 = sedentary 1.375 = light exercise 1-3 times weekly
1.55 = moderate exercise 3-5 times weekly 1.75 = hard exercise 6-7 times weekly
For my purposes, I use the sedentary activity factor and I will continue to do so because that tells me how many calories I burn just living. Now, on to the calories:
Basal Metabolic Rate 4590 calories
Breakfast - Breakfast "Fried" Rice -712 calories
(Olive Oil, Eggs, Brown Rice, Onion, Bell Pepper, Sausage)
Lunch/snack - Nuts -600 calories
(1/4 walnuts, 1/4 cup almonds, 1/4 macadamia)
Dinner - Spanish Rice & Ranch Style Beans -783.5 calories
(Olive Oil, Brown Rice, Onion, Bell Pepper,
Lean ground Beef, ranch style beans)
After church snack - 1 can Chicken noodel soup -250 calories
_________________________________________________________________________________
Total Caloric Deficit 2244.5 calories
My hiccup made my deficit very high so tomorrow will be a little higher calorie day so my body does not think I am starving it. Next time we go grocery shopping, we will again go back to turkey sausage. By then we should be finished with all of our fundraising purchases. This week has been difficult for me because I am purposefully not exercising. I did this partly to get better, but I also wanted a baseline to insure I am losing weight with the diet alone. Usually when I begin a weight loss cycle I jump right in so the level of self control I have shown to not do this is amazing. We'll see what tomorrow brings.
Thankfully we have whittled our bad foods in the pantry down to a few packages of "Garden Pasta" and about 12 cans of ranch style beans (they were on sale). In the end, the only really bad thing about the beans is the sodium and sugar content. We still have some chili, but that is stored as an emergency supply just in case. Living in the middle of nowhere has some precautions that need to be taken. We have already been iced in for 4 days once, and we do not want to be in a situation where we have no food and can't get to the grocery store 30 miles away.
I have been asked where I come up with the calories per day. I shared a little about that in my first post, but I essentially said Google it so I will explain it a little more in detail here. To decide how many calories to eat I use the Harris-Benedict equation. The equation is this:
Basal Metabolic Rate (BMR) via Harris Benedict Formula
English Method
Women: BMR = 655 + ( 4.35 x weight in pounds ) + ( 4.7 x height in inches ) - ( 4.7 x age in years ) =
_______ x ____ (activity factor) = __________ kcalories a day.
Men: BMR = 66 + ( 6.23 x weight in pounds ) + ( 12.7 x height in inches ) - ( 6.8 x age in year ) =
_______ x ____ (activity factor) = __________ kcalories a day.
Metric Method
Women: BMR = 655 + ( 9.6 x weight in kg ) + ( 1.8 x height in cm ) - ( 4.7 x age in years ) =
_______ x ____ (activity factor) = __________ kcalories a day.
Men: BMR = 66 + ( 13.7 x weight in kg ) + ( 5 x height in cm ) - ( 6.8 x age in years ) =
_______ x ____ (activity factor) = __________ kcalories a day.
Activity factors:
1.2 = sedentary 1.375 = light exercise 1-3 times weekly
1.55 = moderate exercise 3-5 times weekly 1.75 = hard exercise 6-7 times weekly
For my purposes, I use the sedentary activity factor and I will continue to do so because that tells me how many calories I burn just living. Now, on to the calories:
Basal Metabolic Rate 4590 calories
Breakfast - Breakfast "Fried" Rice -712 calories
(Olive Oil, Eggs, Brown Rice, Onion, Bell Pepper, Sausage)
Lunch/snack - Nuts -600 calories
(1/4 walnuts, 1/4 cup almonds, 1/4 macadamia)
Dinner - Spanish Rice & Ranch Style Beans -783.5 calories
(Olive Oil, Brown Rice, Onion, Bell Pepper,
Lean ground Beef, ranch style beans)
After church snack - 1 can Chicken noodel soup -250 calories
_________________________________________________________________________________
Total Caloric Deficit 2244.5 calories
My hiccup made my deficit very high so tomorrow will be a little higher calorie day so my body does not think I am starving it. Next time we go grocery shopping, we will again go back to turkey sausage. By then we should be finished with all of our fundraising purchases. This week has been difficult for me because I am purposefully not exercising. I did this partly to get better, but I also wanted a baseline to insure I am losing weight with the diet alone. Usually when I begin a weight loss cycle I jump right in so the level of self control I have shown to not do this is amazing. We'll see what tomorrow brings.
Tuesday, January 14, 2014
Tuesday, January 14, 2013
Basal Metabolic Rate 4590 calories
Breakfast - Chicken Quesadilla -817 calories
Lunch - 6.5 oz Ribeye, Baked Potatoes Fries, Salad -1011.5 calories
Snack - 1/4 Macadamia Nuts -240 calories
Dinner - Pasta Bowl (Garden Rotini, Lean Ground Beef, Sauce) -771 calories
_________________________________________________________________________________
Total Calorie Deficit 1750.5 calories
Obviously, I still need to find a few more calories in the day so I am only having a 1000 calorie per day deficit. We'll get there.
Breakfast - Chicken Quesadilla -817 calories
Lunch - 6.5 oz Ribeye, Baked Potatoes Fries, Salad -1011.5 calories
Snack - 1/4 Macadamia Nuts -240 calories
Dinner - Pasta Bowl (Garden Rotini, Lean Ground Beef, Sauce) -771 calories
_________________________________________________________________________________
Total Calorie Deficit 1750.5 calories
Obviously, I still need to find a few more calories in the day so I am only having a 1000 calorie per day deficit. We'll get there.
Monday, January 13, 2013
Well, yesterday was eventful, which is why I am posting this a day late. There was a city-wide internet outage which limited our access to recipes, support, and the ability to post this post. Overall, the day went well, but before I post calories and such I thought I should share some decisions Carrie and I made concerning this program and how we will implement it. First, I am still battling the congestion. After seeking some advice from different people on the situation, we decided the exercise part of this lifestyle change will actually begin Monday, January 20....my birthday (there's probably a sermon or at least some poetic thoughts in there somewhere). We made this decision for 2 reasons:
1. one of the very basic components of DDPYoga is breathing. He spends 10-15 minutes talking about it, and the first 5-10 minutes of the workout is "learning to breathe." Because of this, we thought we would wait until I COULD breathe before I started.
2. I am the world's worst person about working through sickness. I never stop, and when I don't, I take 3 or 4 times as long to kick something. So, for purely health reasons, I want to be congestion free to start the program.
The other hiccup in how we are implementing this program is in the nutrition phase. DDPYoga nutrition has 3 phases. Phase One removes all alcohol, Artificial Sweeteners, Fried Foods, Hydrogenated Oils, Soda, Sugar, White Flour, and White Rice. Phase Two removes all Gluten and Dairy from the diet to give a final push. Phase Three moves toward organic when you can get it and food combining. This plan really isn't that difficult to follow, but we just bought groceries almost 2 weeks ago. We do not want to be bad stewards and waste the food God has provided; we also cannot afford to completely buy new groceries right now. So, we have decided that we will use the foods we have bought for now, but phase them out over the next few weeks. We already eat semi healthy foods in our household, but we sometimes eat them is very unhealthy ways. So, for now we have added a Phase Zero to the nutrition plan. For the time being (until about the 30th of the month) we will begin phasing out those things in our diet that we have in our pantry. For the most part, this simply consists of getting rid of our Vegetable Pastas (they still contain white flour! Who knew?) and using up the various specialty wraps we had used for burritos and such along with our cereal. We also need to use up some canned foods like Ranch Style Beans, chili, and our peanut butter with sugar added. So, our goal is Phase Zero is to begin using up and removing these things from our diet and controlling and tracking our calorie intake. Also, for those of you who don't know it, Carrie and I are planning a special date night for our 11th anniversary in March. With that in mind, we will not enter phase 2 until at least after that night. We do not want to go gluten and dairy free only to eat both on this trip and feel horrible because our bodies are not used to it. With that being said, here is the calorie count for yesterday:
Basal Metabolic Rate 4590 calories
Breakfast (Potato, Vegetable Egg Scramble) -625 calories
Lunch (Chopped Beef Steak 95/5 lean, Brown Rice, Green Beans) -526 calories
Snack (1/4 cup Macadamia Nuts) -240 calories
Dinner (Pepperoni Pizza on Whole Wheat Crust with Onions & Bell Pepper) -1106.25 calories
_________________________________________________________________________________
Total Calorie Deficit 2092.75 calories
Now, let me introduce you to the problem I always have when counting my calories and cutting things like carbs out - I have a hard time eating enough calories. Honestly, the only thing that saved me yesterday was the whole wheat pizza crust. Many of you are thinking 2500 calories for a day is plenty! That is true for the normal person, but for someone my size it is an extreme calorie deficit and can actually cause us NOT to lose weight. Our bodies can go into starvation mode and begin keeping every calorie we eat. I will be honest and say I do have concerns about having enough calories once we enter Phase Two, but maybe by that point I will have lost enough weight to bring my BMR down to a normal level. We will see.
1. one of the very basic components of DDPYoga is breathing. He spends 10-15 minutes talking about it, and the first 5-10 minutes of the workout is "learning to breathe." Because of this, we thought we would wait until I COULD breathe before I started.
2. I am the world's worst person about working through sickness. I never stop, and when I don't, I take 3 or 4 times as long to kick something. So, for purely health reasons, I want to be congestion free to start the program.
The other hiccup in how we are implementing this program is in the nutrition phase. DDPYoga nutrition has 3 phases. Phase One removes all alcohol, Artificial Sweeteners, Fried Foods, Hydrogenated Oils, Soda, Sugar, White Flour, and White Rice. Phase Two removes all Gluten and Dairy from the diet to give a final push. Phase Three moves toward organic when you can get it and food combining. This plan really isn't that difficult to follow, but we just bought groceries almost 2 weeks ago. We do not want to be bad stewards and waste the food God has provided; we also cannot afford to completely buy new groceries right now. So, we have decided that we will use the foods we have bought for now, but phase them out over the next few weeks. We already eat semi healthy foods in our household, but we sometimes eat them is very unhealthy ways. So, for now we have added a Phase Zero to the nutrition plan. For the time being (until about the 30th of the month) we will begin phasing out those things in our diet that we have in our pantry. For the most part, this simply consists of getting rid of our Vegetable Pastas (they still contain white flour! Who knew?) and using up the various specialty wraps we had used for burritos and such along with our cereal. We also need to use up some canned foods like Ranch Style Beans, chili, and our peanut butter with sugar added. So, our goal is Phase Zero is to begin using up and removing these things from our diet and controlling and tracking our calorie intake. Also, for those of you who don't know it, Carrie and I are planning a special date night for our 11th anniversary in March. With that in mind, we will not enter phase 2 until at least after that night. We do not want to go gluten and dairy free only to eat both on this trip and feel horrible because our bodies are not used to it. With that being said, here is the calorie count for yesterday:
Basal Metabolic Rate 4590 calories
Breakfast (Potato, Vegetable Egg Scramble) -625 calories
Lunch (Chopped Beef Steak 95/5 lean, Brown Rice, Green Beans) -526 calories
Snack (1/4 cup Macadamia Nuts) -240 calories
Dinner (Pepperoni Pizza on Whole Wheat Crust with Onions & Bell Pepper) -1106.25 calories
_________________________________________________________________________________
Total Calorie Deficit 2092.75 calories
Now, let me introduce you to the problem I always have when counting my calories and cutting things like carbs out - I have a hard time eating enough calories. Honestly, the only thing that saved me yesterday was the whole wheat pizza crust. Many of you are thinking 2500 calories for a day is plenty! That is true for the normal person, but for someone my size it is an extreme calorie deficit and can actually cause us NOT to lose weight. Our bodies can go into starvation mode and begin keeping every calorie we eat. I will be honest and say I do have concerns about having enough calories once we enter Phase Two, but maybe by that point I will have lost enough weight to bring my BMR down to a normal level. We will see.
Friday, January 10, 2014
As a clarification
I know that yoga is a very controversial topic in some Christian circles. Many people have strong feelings that Christians should not partake in the practice of Yoga because it has roots in Hindu worship. To those things I have 2 points to make.
1) I do not believe doing physical stretches opens me up to demonic influence. Even in the worship of Evangelical Christians, the raising of hands in the various forms does not open you up in itself. A person can raise their hands in worship and still be very closed off to the moving of God. So, in the same manner, doing a stretch or movement used in another form of worship does not mean I am opening myself up to that influence. That kind opening would take a willful choice on my part. Besides, if I have Christ, demons cannot enter into that which is His. Along this same argument is yoga is taking part in the worship of Hindu gods. Doing the stretches and movements of yoga are not in themselves a religious experience. Like with the raising of hands. Not everyone who raises their hands is worshipping. Not everyone with a Christmas tree is a northern European pagan either. I know that if you search you can find many websites that will tell you how yoga cannot be divorced from the spiritual aspects. These are also the sights that claim doing the movements is worship. The real question is if this were the case, would Hindu leaders such as Aseem Shukla and Deepak Chopra be concerned and upset because they feel the western world has ripped yoga from its hindu and spiritual roots. If these Hindu leaders are upset because the Americans have removed spirituality from yoga, does it not follow that the removal of spiritual elements and power from yoga is a very real possibility. To finish this point, the fact that something was once used in the worship of another god or idol does not rule it out for use by believers. In 1 Corinthians 8, Paul deals with food that has been sacrificed to idols. In this passage, he concludes that there is only One God and all others are not gods at all. As long as it is not wrong in our heart, it is acceptable, but if we are unsure we should abstain. Although the movements of yoga are not food, they were at one time exclusively used in the worship of an idol, but since we know there is no God but the Lord Jesus, the use of those previously "sacrificed" things is not off limits to us. We have true freedom in Christ Jesus.
2) DDPYoga is not true yoga. The workout he calls yoga is in actuality stretching and resistance exercises used to strengthen the body. He uses the time between poses to explain exactly what muscles and joints are being used and bettered in each pose. He has brought out the best movements and health benefits of yoga and removed the spiritual mumbo jumbo so regular guys can achieve the benefits of these stretches.
Finally, I did not write this post to debate. I will not argue on comments made. In fact, I may delete comments left that are antagonistic. I simply write this post to clarify that I am not wading into the waters of Eastern mysticism. I am a faithful follower of Jesus. I will continue to be so until I die and go to Him or He comes to take us home. In the meantime, I will use all of the resources He has given to bring health to my body and worship Him through that body. After all, if we REALLY believe that God created us and everything else, then surely He also created the possibilities found in the movements of yoga for health and well being. I will use all of His creation to glorify Him!
1) I do not believe doing physical stretches opens me up to demonic influence. Even in the worship of Evangelical Christians, the raising of hands in the various forms does not open you up in itself. A person can raise their hands in worship and still be very closed off to the moving of God. So, in the same manner, doing a stretch or movement used in another form of worship does not mean I am opening myself up to that influence. That kind opening would take a willful choice on my part. Besides, if I have Christ, demons cannot enter into that which is His. Along this same argument is yoga is taking part in the worship of Hindu gods. Doing the stretches and movements of yoga are not in themselves a religious experience. Like with the raising of hands. Not everyone who raises their hands is worshipping. Not everyone with a Christmas tree is a northern European pagan either. I know that if you search you can find many websites that will tell you how yoga cannot be divorced from the spiritual aspects. These are also the sights that claim doing the movements is worship. The real question is if this were the case, would Hindu leaders such as Aseem Shukla and Deepak Chopra be concerned and upset because they feel the western world has ripped yoga from its hindu and spiritual roots. If these Hindu leaders are upset because the Americans have removed spirituality from yoga, does it not follow that the removal of spiritual elements and power from yoga is a very real possibility. To finish this point, the fact that something was once used in the worship of another god or idol does not rule it out for use by believers. In 1 Corinthians 8, Paul deals with food that has been sacrificed to idols. In this passage, he concludes that there is only One God and all others are not gods at all. As long as it is not wrong in our heart, it is acceptable, but if we are unsure we should abstain. Although the movements of yoga are not food, they were at one time exclusively used in the worship of an idol, but since we know there is no God but the Lord Jesus, the use of those previously "sacrificed" things is not off limits to us. We have true freedom in Christ Jesus.
2) DDPYoga is not true yoga. The workout he calls yoga is in actuality stretching and resistance exercises used to strengthen the body. He uses the time between poses to explain exactly what muscles and joints are being used and bettered in each pose. He has brought out the best movements and health benefits of yoga and removed the spiritual mumbo jumbo so regular guys can achieve the benefits of these stretches.
Finally, I did not write this post to debate. I will not argue on comments made. In fact, I may delete comments left that are antagonistic. I simply write this post to clarify that I am not wading into the waters of Eastern mysticism. I am a faithful follower of Jesus. I will continue to be so until I die and go to Him or He comes to take us home. In the meantime, I will use all of the resources He has given to bring health to my body and worship Him through that body. After all, if we REALLY believe that God created us and everything else, then surely He also created the possibilities found in the movements of yoga for health and well being. I will use all of His creation to glorify Him!
The state of things
Yes, I am resurrecting this blog. Yes, I am beginning again. This has been a tough couple of years, and I fell away and backslid down that path of overeating again. Now, my feet are on solid ground, and I am ready to once again begin this process.
This time, the format will be much the same. I will do things the same way. I have edited most of the old posts for changes that need to be made this time around. This will be my outlet. My accountability place, so follow and keep me acountable. If you weren't with me last time, please go back and read the previous 5 posts so you will be caught up.
One major change this time around is the type of workout I am choosing. I am the king of losing massive weight by lifting weights and riding the recumbent bike, but this time I am not doing that for several reasons. First, it's not practical. That workout is not something I can do all of the time. Life gets in the way. Second, it's not a good financial move. The equipment I would need to buy for this would be extreme on our budget, and driving 30 miles to a gym isn't any more financially prudent. Finally, I am changing. I am older, and I understand the limitations I have on my body so I have actively sought out a workout system I can do that will be good for me and safe for me as well.
I may add things to my workout as time goes on, but after much research, I have decided on a program I believe will keep me motivated, is practical, and a good decision for me. How I found it was through a video. The same video I want to share with you now. Let me introduce you to Arthur:
Yes, Yoga. I know yoga does not seem like a very extreme workout program, but I have seen way too many success stories from actual people who have used this system. Of course, I am not talking about just any yoga, I am using DDPYoga. DDP's version of yoga has dynamic resistance and other heart pumping features built into it. Yes, this is a huge experiment for me, but what do I have to lose, but the weight. I can do DDPYoga anywhere, at home or on the road, with very little equipment. I am excited, and I would ask that you would pray with me as I embark on this journey. As DDP himself would say I want to start this journey with a "BANG!"
This time, the format will be much the same. I will do things the same way. I have edited most of the old posts for changes that need to be made this time around. This will be my outlet. My accountability place, so follow and keep me acountable. If you weren't with me last time, please go back and read the previous 5 posts so you will be caught up.
One major change this time around is the type of workout I am choosing. I am the king of losing massive weight by lifting weights and riding the recumbent bike, but this time I am not doing that for several reasons. First, it's not practical. That workout is not something I can do all of the time. Life gets in the way. Second, it's not a good financial move. The equipment I would need to buy for this would be extreme on our budget, and driving 30 miles to a gym isn't any more financially prudent. Finally, I am changing. I am older, and I understand the limitations I have on my body so I have actively sought out a workout system I can do that will be good for me and safe for me as well.
I may add things to my workout as time goes on, but after much research, I have decided on a program I believe will keep me motivated, is practical, and a good decision for me. How I found it was through a video. The same video I want to share with you now. Let me introduce you to Arthur:
Yes, Yoga. I know yoga does not seem like a very extreme workout program, but I have seen way too many success stories from actual people who have used this system. Of course, I am not talking about just any yoga, I am using DDPYoga. DDP's version of yoga has dynamic resistance and other heart pumping features built into it. Yes, this is a huge experiment for me, but what do I have to lose, but the weight. I can do DDPYoga anywhere, at home or on the road, with very little equipment. I am excited, and I would ask that you would pray with me as I embark on this journey. As DDP himself would say I want to start this journey with a "BANG!"
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