- HEALTH TRACKER
Take a look at this PDF…on page 10(ish) there is a very good grid of protein choices, serving size and the corresponding protein grams, has some great alternatives.
From what I have read thus far…you are fairly limited with the amount of food you can tolerate at one sitting, but I do believe adding some variety to your protein choices will help with the “shake things up” concept. Whether it is exercise or food, our bodies are remarkable in that what works well at the beginning of a program, does not necessarily work as well if we continue to do the same thing over and over again. So, it is important to eat protein, but varying the type and the time of day you eat is important in combating that complacency principal. Does that make sense? I would also recommend not eating the exact same amount of calories everyday…so one day eat 800, next day eat 900, following day eat 750…keep your body guessing as to what is coming next. Lastly, any time you can increase your activity…do it. I believe part of the knee issue on the elliptical is due to the fact you are overweight(too much pressure, too much to carry)…the more weight you continue to lose the better off those knees are going to be. Continue with 10 minutes at a time, but try every other day or so to do 2-ten minute sessions, 1 in the morning, 1 in the evening…so you are getting an extra 20 minutes of exercise per day, but not all at once so your knees will be able to handle it. If it is simply uncomfortable, continue…if it is painful, stop. Keep getting your steps in…that is fantastic!! But just like with the food and the elliptical, do 10 flights of stairs one day at a specific time, do 12 flights another day at a different time, do 8 flights another day…again at a different time. Add a couple of sets of pushups to your routine as well (you can do these with your knees on the floor-pad with a towel or a yoga mat). The more muscle you have as opposed to body fat, the more calories you burn at rest. In essence, it takes more calories to keep muscle ‘alive’ than it does to keep fat ‘alive’. By building a little muscle along with the cardiovascular work you are doing…you are getting more bang for your exercise buck. The point is to always keep your body guessing both with food intake and exercise. Does this make sense?
If I can give 1 ‘food for thought’ today it is this: Be Present. Be Mindful. Pay attention to the process and how you feel..not necessarily the number on the scale…with some attention and hard work, that will come. Be present when preparing food and exercising….you are feeding your body and healing yourself from years of not being healthy. Understand that this is not an overnight sensation, but a change in the way you are choosing to live your life. Honor that.
Hmm let's see where this leads....
Thanks again to everyone for your words of encouragement!
|Eggs - Hardboiled, 1 Large||70||1||4||6|
|Morning Star Farms - Veggie Sausage Patties (Bulk Box), 1 patty||80||3||3||10|
|Add Food Quick Tools||150||4||7||16|
|Wendy's - Chili (Small) (Wendy's Website), 0.5 Container (227 g)||105||11||3||9|
|Add Food Quick Tools||105||11||3||9|
|Costco Sabatino's - Smoked Mozzarella With Artichoke and Garlic Chicken Sausage, 1 link||160||2||9||18|
|Add Food Quick Tools||160||2||9||18|
|Blue Diamond - Almonds, Wasabi & Soy Sauce, 8 g/about nuts||49||2||4||2|
|Lindora - Crunchy Chili & Lime Soy Puffs, 1 Packet||120||8||4||15|
|Add Food Quick Tools||169||10||8||17|
|Costco Frozen Tilapia - Panko Bread Tilapia Filet, 82 g/3oz||180||15||8||11|
|Add Food Quick Tools||180||15||8||11|
|Jell-O (Jello) - Gelatin Snacks - Strawberry Sugar Free, 92 g (cup)||10||0||0||1|
|Popsicle Sugar Free Sunnyside - Orange, Cherry, or Grape, 1 pop||15||2||0||0|
|Add Food Quick Tools||25||2||0||1|