Becoming Lean, Mean, Endurace Event Machines in 2008

[lenshanem]

I guess I need to jump in on this thread, too!

Five pounds up since Christmas and haven't lost any of it, despite training for my first half marathon next month. I'm extremely short so five pounds looks like alot on me.

Yesterday I got on the scale and was excited to see I finally lost a pound, went out and ran my first 10 miler, counted calories and then got on the scale this morning to see I gained back the pound I had lost.

Things like this are making me very discouraged.

 

[Cindylou]

Hi Everyone,

I am happy to say I was rewarded on the scale this week for my no-sugar diet. I lost 3 lbs!! I know I can't expect that kind of results every week, but I figure I'm willing to stick with the no-sugar for another week to see how it goes. I found some fruit and nut bars which are delicious, the only problem is some of them have 220 cal and 14 g of fat (5 WW pts)!! It is a nice treat as long as I figure it into my daily points.

Shan: Can you try measuring your progress with a tape measure, or the fit of your favorite jeans? When you are running so many miles the weight gain could be extra muscle or an extra pint of water you drank. Don't get discouraged. You are being good to yourself by exercising.

Beth: Good job on 15 lbs so far for the year. You came really close to your goal. I'm glad you are on a roll - keep it up.

Dave: Thanks once more for stroking our egos.

Vic: Sorry you have to do so many interviews. I'm with you on not liking it.

Lisa: It's a good thing you like the snow. I do too in Nov thru Feb back when I wasn't trying to train for a spring race. But since tomorrow is March it is time for all this snow and cold weather to STOP!!!

Debra: Good for you in choosing not to eat that candy bar. That way it'll be there when you really need it.

Have a great day everyone.

Cindy

 

[Steffwalks]

Shan, sometimes I suffer from the "might as well give up since it isn't working" syndrome from time to time, but then I remember that it is working 'cause the health thing is over the top, off the hook, ...I am 1/10 of 1 percent! I have strength of character and determination!!! I AM a pretty princess!! Yup, by golly, that's me!! -- Thanks, Panda!

 

[lenshanem]

Shan, sometimes I suffer from the "might as well give up since it isn't working" syndrome from time to time, but then I remember that it is working 'cause the health thing is over the top, off the hook, ...I am 1/10 of 1 percent! I have strength of character and determination!!! I AM a pretty princess!! Yup, by golly, that's me!! -- Thanks, Panda!

Cindy, I know some of this five pounds could be muscle, but unfortunately it is not all of it. My shorts from last summer are tight and several of my favorite dresses I almost can't zip up. I don't get it. It is like my body is fighting against me???

 

[Steffwalks]

Shan, maybe your body is fighting against you. Sometimes, we don't get enough calories to fuel what we are doing and our bodies DO fight back. You might try figuring your BMR (basal metabolic rate) and then adding in your activities to see what you should be doing, and then backing off of that by 10 to 20%

 

[princessrunner]

Shan, do not sweat this pound. I go up and down by a pound religiously. It depends on my salt to water intake ratio, beer, calorie intake and so many other factors. I too go for my long run and find out that I either lost nothing or found the mystery pound again.

Try tracking your intake for a week and see where you can make adjustments. You need to have at least 1000-1200 calories even to lose weight. Fueling the machine is as important and it is a delicate balance. Keep the faith.

 

[lenshanem]

I do write down what I eat and try to estimate my calories. This is so hard, maybe I'm just getting old?

At least I'm not gaining weight, seriously been stuck at the exact same weight since we got back from NYE at WDW. It is like my scale is stuck. Ya, that's it!

 

[princessrunner]

Well here is a little tidbit that the doc won't even tell you. Men, plug your ears. As women enter perimenpause their estrogen levels decrease and their monthly visitor gets less, their calorie needs decrease. Did you know that it takes 500 extra calories a month to support your monthly friend??? As you enter the next stage of your life (or the current stage for some of us) you need to cut calories by at least 500 a day and, most importantly, ramp up the fiber intake as that is what grabs the water weight caused by decreased estrogen and flushes it from your body. There menopause 101. This also applies to anyone on something like Depo-Provera or a Mirena IUD that causes cessation of montly visits.

There, boys, you can unplug your ears now.

 

[deekaypee]

Dave: Thanks for the link. I love the Penguin.

Lisa: I can't imagine being in a household that is that busy. We don't have any kids, just cats...and they sleep all day & only demand I feed them. No wonder running is sanity for you. And to be committed to local food--yeah, I looked you up. You're up/out there, girl! I bet it's beautiful, though, from what little of Maine I've seen (years ago). Also, I haven't tried the chocolate sticks, but you did say the magic phrase: dark chocolate. MMMMM.

Tracey: I became a vegetarian in my adult life, but I remember the first time I realized venison was Bambi. My poor grandparents, who were Depression-era folk & ate venison, squirrel, bear, rabbit, etc. couldn't make sense of my reactions. I think it was the turtle soup that did me in, personally, and made becoming a vegetarian a fait accompli. So I empathize with your DS!

Vic: Ooh, sorry about work. It doesn't sound like fun. I hope you get some really good, sharp applicants. Maybe I'll apply & make it easier on you. Does it matter that I'm not qualified and live in Pgh?

Dave: Good news on the workout & stretching. The Panda is back in action (of a walking kind, nothing R-rated).

Stacie: You, prissy? I don't see it???? Like Dave said, you're a princess & you rock!

Beth: You and Lisa have both been busy. I hope the extra shifts(?) help alleviate the household-budget stress, even if it keeps you away from us. (Bah!) Congratulations on the 15 pounds. That's a terrific accomplishment. ITA with being careful not to deprive yourself because that's the way to all sorts of unhappiness. For me, that's the chocolate issue; DOOD, he loves the ice cream. We ALWAYS have it in the house, always. I don't get the sugar-free with candy mindset either.

Shan: Similar to what Lisa says, I can fluctuate several pounds in any given day. Drives me crazy, so I have to limit how much I get on the scale. Not worth the anxiety level. I'm with Cindy & the tape measure idea.

Cindy: 3 pounds! WTG! I'm in awe of the no-sugar diet, too. My hat's off to you for your determination!

Connie: I love your positivity, and thanks for the tip on BMR. I think I should try to figure that out for myself.

Lisa: About the menopause/calorie thing. Wow. I can guarantee you my doctor didn't tell me that little tidbit when I was having my hysterectomy or afterwards. That kind of info is just plain useful.

That's why I love Lean Meaners--you teach me something every day!

As for me: I did grocery shopping today, and I'm happy to say that approximately 2/3 of our budget this week came from shopping the "perimeter" of the store, where the fresh fruits, veggies, meats, and dairy are. DOOD and I have also committed to making our own yogurt & bread by the end of the month. By which I mean I'll be making our yogurt & bread, and he'll be my guinea pig. (Lisa, do you use a bread machine, or do you knead it yourself?)

Last little tidbit about chocolate and how I attempt to manage the craving. I tend to buy high-end chocolate & I keep a chocolate journal. That way, if I'm having a craving, I have to look at the chocolate & consider how much I've spent. If that doesn't deter me from saving the chocolate for a more special occasion, then I eat the chocolate in my own little tasting party. I have all these rituals for how to taste it, from the temperature it should be to how it melts in my mouth to sorting out the notes in it. I record these in my journal for future reference. Hey, some people do this with wine, some with beer, some with cheese. Why not chocolate? It sure makes that ounce seem a lot bigger!

Of course, this doesn't work with chocolate brownies, or cookies, or ice cream. But it's a plan in progress.

 

[lenshanem]

Well here is a little tidbit that the doc won't even tell you. Men, plug your ears. As women enter perimenpause their estrogen levels decrease and their monthly visitor gets less, their calorie needs decrease. Did you know that it takes 500 extra calories a month to support your monthly friend??? As you enter the next stage of your life (or the current stage for some of us) you need to cut calories by at least 500 a day and, most importantly, ramp up the fiber intake as that is what grabs the water weight caused by decreased estrogen and flushes it from your body. There menopause 101. This also applies to anyone on something like Depo-Provera or a Mirena IUD that causes cessation of montly visits.

There, boys, you can unplug your ears now.

500 less a day?!?
I'm 36 right now...

 

[princessrunner]

Shan: I am only 41 but upping my fiber intake has helped me immensely. Belly fat has definitely lessened. Try adding some more natural sources of fiber to your diet; flax seed, raspberries, strawberries, wheat germ, etcetera. I use them in smoothies or on top of yogurt. I have a high fiber smoothie recipe if you are interested.

Debra: I would use my bread maker if I had not misplaced the spinner for it. When I had that option it was great but I only used it to make the dough. I still roll it out and make the loaves, let them rise and cook the regular way. Here is my recipe, it is sooooo simple: Mix 2 tbsp yeast with 1/2 cup water and 1 tablespoon honey, let bubble. In a VERY large bowl, mix 2 cups hot water and 2 tbsp honey until the honey dissolves. Mix in 2-1/2 cups flour (your choice), 1/4 cup ground flax seed, 1/4 cup wheat germ. Without mixing, add the yeast mixture, 1/2 cup olive oil, and 3 more cups of flour. Now mix everything until you have a slightly sticky shiny dough. Cover with a wet cloth and let rise to double. Punch down, knead, divide in 2, form loaves, oil pans lightly with olive oil, put dough in and rise to double. Into the oven at 375 for exactly 23 minutes. Hope it works for you. It is a time saver for me.

Dave: Thanks again for the miles challenge. I have managed (except for my little bout with the flu and ribs) to reach my goal of maintaining 20 miles a week. The add thread will be great too.

Connie: The formula that you gave for figuring BMR is awesome. You are definitely a wealth of knowledge.

Beth: for taking on the extra shift. You are a wonder woman. It must be difficult to balance everything right now. I know exercise helps me stay sane, I hope it does the same for you. It gives me something to look forward to where I don't have to take care of anyone, clean anything, fix anything or worry about anything except one foot in front of the other and breathe!!

For me, I have 8 miles to get in today and it is snowing...again...another 10-16 inches predicted to fall in the course of 6 hours. Figure that out and you will understand why we cannot see out the windows anymore. In northern Maine, the record snowfall is 182 inches in the 1950s and they are currently at 148 inches total this year. It has just been a really freaky winter here. I fear major flooding in the spring. So, send me your love and inspiration for being stuck on the TM for 8 long miles. I cannot believe some people train for marathons on the TM. I would give up running if I thought this was all I had to look forward to.

Have a great day Lean Meaners and, stay warm!!!!!

 

[Creativebeth]

Good morning Lean Meaners! This is such a great group of ladies and gentleman (and gentle Pandas!). Thanks for the cyber hugs. It certainly helps me!

Shannon: I totally get your frustration with the scale! I had such a hard time with the scale during marathon training last year. I was running so much, and every time I stepped on the scale it went up. UGH! I suggest stepping off of it for awhile. Feel what is happening with your body, and rejoice when your clothes feel better.....regardless of what the scale says!

Lisa: I am going to try your recipe for bread. It sounds good, and maybe the family will like it. I usually use my bread machine, but I love to make bread by hand when I have the time.

Debra: I love ice cream, but can go long periods of time without it. When I am doing well with low carbing/no sugar, I don't crave it much. When I eat ice cream though, it's always a no sugar option. I feel that I can still keep it in control.

I hope everyone has a great weekend. My boys have a family fun festival today and a birthday party tonight. More and more running around. I have to go get a birthday present too......couldn't do that yesterday when I was at the Walmart already????

Beth

 

[Steffwalks]

Hi, everyone! Thanks for all the lovely compliments! teehee!

BMR is a much more practical way of determining individual caloric needs. Each of us is different and have different needs.

If anyone needs the formula, I would be glad to post it for you.

 

[windwalker]

I have been eating to much and a lot of stuff I shouldn't but I have to go in on Monday for major dental work so I won't be eating solid food for a while. I'm hoping to loose all the extra weigtht I've but on from it while I'm recovering.

I'm not a math whizz but if 3500 cals is a pound and I need to lose 20 lbs and I will be using up 2000 cals a day and getting a 1000 of liquids how long would it take to lose 20 lbs?

Have a super day y'all.

Hungry Panda

 

[windwalker]

Well here is a little tidbit that the doc won't even tell you. Men, plug your ears. As women enter perimenpause their estrogen levels decrease and their monthly visitor gets less, their calorie needs decrease. Did you know that it takes 500 extra calories a month to support your monthly friend??? As you enter the next stage of your life (or the current stage for some of us) you need to cut calories by at least 500 a day and, most importantly, ramp up the fiber intake as that is what grabs the water weight caused by decreased estrogen and flushes it from your body. There menopause 101. This also applies to anyone on something like Depo-Provera or a Mirena IUD that causes cessation of montly visits.

There, boys, you can unplug your ears now.

Increasing your time spent in marriage sports would be a good way to make up for the calories. That would make a good new weight loss book, "Snuggle your way thin".

Scampering off now Panda

 

[JustSmile]

Increasing your time spent in marriage sports would be a good way to make up for the calories. That would make a good new weight loss book, "Snuggle your way thin".

OMG have you been talking to my husband?
Lisa...Great info about menopause. At 38 I'm sure it's not that far away, but 500 less calories, ouch!
Beth....Take care of yourself with taking on extra hours at work and trying to keep up with everything else.
Dave..Thanks for the pretty princess explanation. Even though I won't finish my 1/2 marathon until Jan., I'm going to count myself in. Living with 5 guys, I call myself the princess around here (and funny enough they call me one too. )
Shan...I went out with some girlfriends last night and was complaining about my weight not moving---my personal trainer girlfriend reminded me that I should keep up with the strength training and that even though the scale might not budge, my body is changing. Don't be discouraged.
Lisa...thanks for the bread recipe---I make some killer rolls, but was looking for a new loaf recipe. I'll give it a try. I saw on Oprah that Dr. Oz said you need to grind up flax seed to get the essential oils out of them, otherwise they're not as beneficial. Just thought I'd pass it along.
Connie...I'd like the BMR formula, please.
Debra...I keep thinking that my little guy is going to say, "No more meat" one day. When he does, I'll be looking for advice.

me....had a night out with the girls last night and imbibed on a few bottles of wine---not by myself---I'll have to work extra hard the next few days. It's Saturday, so the house is rocking with my 4 boys.
Have a great day and stay strong.

 

[Worfiedoodles]

Hi Everyone!

I'm feeling really far behind here, so forgive me as I try to catch up. That pesky work is getting in the way of my DISing!

Yesterday I did nothing to work out. I did eat better -- and today I'm starting my commitment to drinking 64 oz. of water daily. If nothing else I should be nicely flushed out

Today my plan is for 5 miles on the TM. I have to wait to workout -- but hopefully it won't get really late. I'm determined to do it even if it's late this afternoon. My life is again getting in the way of my workout.

Tracey -- I was just thinking, you have a sleepover every night! You also seem fairly sane...whatever you're doing is working!

Dave -- Please take care of yourself! We will miss your brief absence, but we know you need to be away. Sending a ton of for a painless procedure and quick recovery!

Beth -- The kidlets keep us hopping, don't they?! I would not leave my snowy abode today if ds didn't have whiffleball, and we have to order the cake for his birthday party. His birthday was at the end of January, but we couldn't get the venue he wanted until next weekend. His theme is aliens. Wish me luck finding that cake at a bakery!

Lisa -- I don't think I wanted to know about those 500 calories, but I'm glad you told us! This is information that should be shared everywhere.

Debra -- The chocolate journal sounds like a lovely idea. My problem is I would feel the need for daily entries

Shan -- Maybe your clothes shrank? Or maybe your weight is redistributed? I've done that before, weighed the same, but gained muscle, so clothes fit differently. Just looking for a bright side!

Connie -- Feel free to educate us anytime. Learning is a lifelong pursuit.

Vic, Stacie, Cindy, Bill --

Ok, Lean Meaners, it's March 1st. I love new beginnings!

Maria

 

[Steffwalks]

Figuring your metabolic rate:

1. You need to determine your weight. If you want to lose weight, you use a number between the weight you are and what you want to weigh. If you weigh 160 but want to weigh 120, you would use 140 for example. (Keep in mind, that this number will change as you lose the weight.) So, you multiply your number (140 for example) by 10 which would be 1400.

2. Next you need to dertermine your activity level, but not counting your purposeful exercise. If you mostly sit all day doing computer work, you would use 20%. If you are a construction worker, you need to figure 80%. If you are a nurse or a waitress you would probably use 50%. Multiply this percentage by the number you got in step 1. Example: 1400 x 50% = 700 then add the sum to the original number and the answer would be 1400 + 700= 2100. That number 2100 represents the number of calories it takes to fuel your body for eating, sleeping and doing your job.

3. Now add the calories you use during your purposeful exercise. If you burn 600 calories on average a day, running and going to the gym, etc. You add that in. So in the example it would be: 2100 + 600 = 2700 calories to maintain your weight at 140 pounds.

4. Now, you want to subtract 20% of your total caloric needs to get the number of calories for safe weight loss. In the example that would be: 2700 x .20 = 540. So, your daily caloric need for weight loss would be: 2700 - 540= 2160.

It does fly in the face of what we are told, doesn't it?? This formula is from "Nancy Clark's Sports and Nutrition Guidebook." She has the credentials, the experience and the marathons under he belt to back up everything she says! The standard 1200 calorie diet only works if you don't exercise.

For menopausal women, Nancy Clark says that you need to do more weight resistance and continue to be very active, she says the real killer during menopause is the muscle reduction due to the hormone reduction. -- So, I am guessing (this is all supposition on my part!) that if you aren't doing weight resistance and regular cardio, subtracting another 500 calories at that time, would be just about right!

 

[Tiger Lily 03]

I'm stuck at home for this month and thought I'd include this thread that was moved over to the WISH side of Eating Healthy. Recipes for Runners on the go I am certainly going to be needing all that I can to keep me from gaining while I recouperate. It was moved there b/c there is a whole section of eathing healthy and this thread really is helpful to everyone on WISH.

 

[jeanneg]

I'm stuck at home for this month and thought I'd include this thread that was moved over to the WISH side of Eating Healthy. Recipes for Runners on the go I am certainly going to be needing all that I can to keep me from gaining while I recouperate. It was moved there b/c there is a whole section of eathing healthy and this thread really is helpful to everyone on WISH.

What an awesome thread! Thanks for sharing that, Lily.....and I hope you're feeling better bit by bit.