Debbie I find I am very sensitive to salt and my weight fluctuates quite a bit because of water retention. I have kidney issues--nothing serious but I have to be very diligent about drinking water and watching sodium intake. My dietician told me not to get too focused on the scale because my weight does fluctuate due to water.
Jenn

Week 2
Day 1

GOALS
1. Stay within calorie limit under 1200 Y
2. Eat 4 servings fruits and vegges Y
3. Drink 6 glasses of water Y
4. Lose 1 pound Y
5. Post daily and weigh in on Friday no matter what Y
6. Use the treadmill 3 + times a week Y
7. Use hand weights 3 times a week Y

Food and exercise went well. I might do another work out tonight. :D

Wow, Libby... I need to borrow some of your energy. :) I have to get my workouts done first thing or I can't find the motivation in the evenings. Once kiddo goes to bed, I'm a slug.

I agree with Debbie, Mern. Great job managing your health without meds. And it's great your doctor was supportive and helping. So many doctors don't take the time and just write a script.

I go to a lot of medical conferences, and I often hear speakers say that while they know diet and exercise can slow, stop, and even reverse many chronic conditions, that patients won't do it. So therefore doctors shouldn't waist time with lifestyle changes. It's sad.

Today went well -- especially considering I got to bed late last night. I still managed to get a quick, intense workout in this morning before kiddo woke up.

I'm within my calorie count for the day, and have a few saved up again for an evening snack.

My husband's football team is playing in the Cotton bowl tonight, so I'm going to get a book and relax until bed.

First weigh in tomorrow.

I didn't get a second work out tonight. I played a game of scrabble with my husband instead. My brain needs exercise too. It was another good day.

Friday report:
Green=on track according to goal Blue=still time to get on track for the week Red=missed goal

Eating 5-6 small meals per day or 3 meals and 3 planned snacks is really helping me stay on track right now and not feel hunger pangs until it's time to eat again. I have been remembering that the best snacks to help one feel full longer is a combo of protein and lean fat. Low sugar peanut butter, low fat cheese, and olive oil are examples of good fats.

Calories: 1200-1600 per day 1228, 827, 1370,
Sat fat average: maximum 12% of total calories 11%, 7%, 11%
Dietary cholesterol average: maximum of 250mg per day 227mg, 145mg, 216mg
Fiber average: minimum 25g per day 40g, 17g so average is 28.5g, 33g
Protein average: minimum 120g per day 127g, 103g, 122g,
Net Carbs average (total carbs less fiber): maximum 25g per day 20g, 19g, 26g , so average is 22 per day
Exercise: 3 days per week for first three months. Any extra is a bonus 1, 2
Water 64 oz. per day. Lost track--probably closer to 48 oz., ditto--must work on that!, ditto

Libby, great job so far this week. Quality time with DH is important, too.

Erin, great job on your exercise! Thanks for your comment about scripts. I'm taking it you're in the medical profession since you go to medical conferences. What is your occupation if you don't mind telling? My DH's doctor is all about scripts. When she diagnosed him with high blood pressure, she immediately wrote a script. He got mad when she wouldn't give him a refill without another checkup (but that makes sense to me) so he went off his meds. But I had read that exercise and low carb can help lower blood pressure, so he went back to the gym and started eating lowER carb. Next time he went back to the doctor, and ever since--about a year and a half now, he had normal blood pressure and he told the doc he hadn't been taking his meds. She didn't ASK what he'd been doing to lower it--just said, "Well, whatever you're doing, keep it up."

Babysitting great-grandbaby today so probably won't be online much.

Today's pre-logged, planned menu:

Veggie omelet (with store brand of Egg Beaters) decaf coffee with creamer

Protein shake

Leftover chicken breast, cole slaw with ranch dressing instead of mayo

Homemade veggie soup, almonds

Low carb pasta in tomato based sauce with 93% lean ground beef, broccoli

Celery with peanut butter, another protein shake

And a flaxmeal muffin sometime during the day, if desired

Good job Mern. I am glad that you posted what you eat. Half the time I don't know what to eat especially between meals. Last night I made a caserol
with ground beef, onion, mushrooms, celery, orange peppers, broccoli, rice and tomato juice. It was very satisfying with all the vegetables. After that I had hot tea for the evening. My weight is down another smidge today. It's the week end and that is always a hard time for me but I have things to do to keep me busy and not thinking about food. Have a great day all.

Hi all! Checking in with my workout, day 16 of my current 30 day rotation which was a 40 minute lower body strength/cardio interval workout. Another awesome workout!

12 Week Exercise Challenge, 84 days...84 workouts
Week 6, Day 1 - yes
Week 6, Day 2 - yes

Libby - I didn't get in my second workout yesterday either. I always aim for 1...and the second one is just a bonus. Always good to spend time exercising the mind and the heart (not just elevating the heart rate!) as well ;)

Mern and Erin - So sad to read this about doctors and the overuse of prescriptions. One of the causes of super bugs...at least that's what I've read ;)

Mern - Your menu looks yummy! I looooove coleslaw! Do you make your own?

Is there a recipe section here....I've never seen one? Maybe we could start a recipe thread?

We're taking the kids to see Frozen today. Should be fun!! Have a great day all!

Debbie, this is what passes for the recipe section...http://www.fitday.com/fitness/forums/food-talk/ kind of hit or miss in terms of which threads are actual recipes, but Mern has posted some super low carb ones, though they are further back chronologically. Thanks for the info on your exercise, btw. HIIT is terrific. There is a park with a 1-mile path around near me and it is marked off in mile tenths; a lot of folks use it for HIIT, though I prefer mine by time and not distance. I used to run and play tennis, primarily, and work out with weights, but I have deQuervain's (hand/wrist), tennis elbow, and shoulder impingement, so tennis dropped out. Then I hurt my hip flexor. Basically, I hike now, or use a recumbent bike, but I have rehabbed and now the challenge is finding the time to work my way back to other things.

Mern, your week looks good so far! Keep it up, girl!

Libby, great point. Mind-body-spirit, all need nurturing. Glad you got a chance to do so :)

Also good point for Erin...why is it that we don't always do what's good for us?!?! Sound like good dissertation research for somebody. Yes, Mern's doc is a true champ, and she really appreciates all the research and responsibility Mern has put into her situation. They are a very strong team!

Jenn, that's my reminder to go fill the water jug, now that the cup-o-caffeine is done for the morning!

Got snowed under yesterday (not literally) with work, did not exercise; worked on reports till 1 AM. I will double up exercise today; still working, but that has got to stop being an excuse. I did log, and I did post, so there's that.

I hope you all have a wonderful weekend!! Enjoy your day and stay warm (we have had some Aussies here in the past, so if any of you are there...keep cool :p).

Bubba--ECCBIEWTATNECDTSM. BH. And those goals are doable. I think I've found a way to make it happen

Mern & Cassie--thanks for the welcome back.

I hit the gym last night and already this morning. Did a mile last night and two today. Going to get some breakfast in my belly and then clean out the spare bedroom. Have a great Saturday!

Sounds like everyone is doing great. My husband and I are in a friendly little weight loss competition at home. Today was official weigh in after our first week. I'm in the lead with a four pound loss for the week.

I'm a medical writer. So not a doctor, but I cover a lot of new research, treatment guidelines, etc.

Obviously, they aren't all quick to treat with meds. Mern's doc obviously didn't.

But in general, I think medical education doesn't cover / emphasize diet, nutrition, etc. in the role of health.

It's time consuming and often trial and error to determine someone's ideal diet. And insurance companies don't reimburse for long discussions about good diet and exercise, so docs often can't afford to spend the time.

Amen. I wish they would subsidize gym memberships, wellness coaches, nutritionists, exercise classes, etc. As I type this, I notice that it reads dangerously that it sounds like I am looking for a handout; that is not the case. But I wish they would use a little foresight. I see this in my line of work all the time...it is pay now or pay later, and a little preventative investment ahead of the game can save big money down the road. You pay more for insurance if you smoke; why can't you pay less if you are proactive about your health? Insurance is driven by "medical necessity," but why does it make sense to wait that long, if the cost is higher then?

Sorry, this is one of my personal soapboxes. Your mileage may vary.

Week 2
Day 2

GOALS
1. Stay within calorie limit under 1200 Y Y
2. Eat 4 servings fruits and vegges Y Y
3. Drink 6 glasses of water Y N
4. Lose 1 pound Y
5. Post daily and weigh in on Friday no matter what Y Y
6. Use the treadmill 3 + times a week Y
7. Use hand weights 3 times a week Y

I got pampered with a hair cut and colour and manicure. These were gift certificates that I got for Christmas. Other than no exercise and not enough water I had a good day.

I agree, Cassie. So much of our health care system is backwards. I will say, there are a lot of people in the medical profession who are trying to change things. There is increasing talk about moving from our "sick care" way of doing things to preventative medicine.

But I think it will be a long, slow change.

I second what Cassie said. My previous GP tried to manage my diabetes with diet and exercise. He retired so now I have one that doesn't take the time to bother. The kidney specialist just gives me a pill. I'm now on my second pill for diabetes because metformin didn't agree with me and this one gives me indigestion.
I go to a dietican every 6 months which doesn't really seem often enough but is probably all that is covered.
Jenn

Green=on track according to goal Blue=still time to get on track for the week Red=missed goal

Saturday Report:

Had my menu all planned out and pre-logged yesterday and then DH wanted to go out for dinner. I did well except for water again. I know "JUST DO IT!" I just now taped an index card reading DRINK! to my computer monitor and to our white thermostat in the living room. Maybe that'll help.

Calories: 1200-1600 per day 1228, 827, 1370, 1217
Sat fat average: maximum 12% of total calories 11%, 7%, 11%, 12%
Dietary cholesterol average: maximum of 250mg per day 227mg, 145mg, 216mg, 234mg
Fiber average: minimum 25g per day 40g, 17g so average is 28.5g, 33g, 23g
Protein average: minimum 120g per day 127g, 103g, 122g, 121g
Net Carbs average (total carbs less fiber): maximum 25g per day 20g, 19g, 26g, 26g, , so average is 23g per day
Exercise: 3 days per week for first three months. Any extra is a bonus 1, 2
Water 64 oz. per day. Lost track--probably closer to 48 oz., ditto--must work on that!, ditto, ditto :rolleyes:

Libby, your casserole sounds yummy! Thanks for posting that! I love getting new ideas from our group. Great job Friday. Aw, so nice to get pampered with your hair cut, colour, and manicure. :)

Debbie, my coleslaw is so easy--I just shred cabbage (or sometimes if I see a good sale I buy it already shredded in package) and add a little dehydrated onion and to cut down on dietary cholesterol and saturated fat, I use bottled ranch dressing instead of mayo. Kudos on your workout again! "Super bugs"--are you talking about the different kinds of bacteria that have become unresponsive to antibiotics? Did you enjoy the movie?

Cassie, you have a very valid point on health insurane companies subsidizing gym memberships. I'm lucky my Medicare Advantage pays for my gym membership. Younger people and insurance companies could certainly benefit from exercise as preventive medicine--as could I if I used my membership as I should. Kudos on posting yesterday despite your work load! You are such a good example for people like me who are prone to find excuses for our downfalls. Problem is most of the time my excuses aren't valid. You are so supportive of everyone. Thanks so much. Yes, my doc is a true champ. :)

Erin, kudos on your loss this week. That's great that DH and you are working together on weight loss. Thanks for letting us know you're a medical writer. Have you ever heard discussion on the dangers of medications possibly contributing to the rise of Alzheimers and other forms of dementia? My mother died of dementia--it was horrible. I won't take any prescription meds without first researching the possible side effects and deciding if I want to accept those risks or seek out self-help of which my doc would approve. But as my doc says, "Sometimes it comes down to a choice of how you want to die." My siblings take multiple meds because they don't want to change their lifestyles, so although it's not my choice, I do respect their decisions.

On doctors: I changed doctors twice before I found one who would work with me. The first just ran tests and didn't even call me with the results. Two months later a receptionist told me my blood test results still were on his desk, so I took it that I wasn't sick enough for him to fool with me. I went looking for another doctor--figuring a woman might be more agreeable to helping me. When I asked the second doctor for help on bringing down my cholesterol, all she could tell me was "cut down on red meat." And when my cholesterol wasn't normal three months later she got really aggravated when I wouldn't accept a prescription. I finally decided she wasn't educated enough to help me. So then I went looking again and found my current doctor who is willing to work with patients who are pro-active. But doc and I agree that though I'm doing really well with dietary lifestyle changes, I do need to be more proactive though exercise and weight loss--which is what I've recommitted to do.

Tori, kudos on your exercise! :) It cracks me up how you and Mike talk in code. All I can usually pinpoint is Mike's WTF. LOL

Hi all :) Woke up this morning not feeling well....I feel an upper respiratory cold coming on :( I really don't want to skip my workout, so I'll try to get it in....but it may be lower in intensity than I would normally do.

Mern - I love....I mean I LOVE coleslaw! :p But I can't eat bottled dressings....I have Crohn's Disease, and bottled dressings just set me up for disaster. I'm going to dig out my favourite creamy homemade dressing recipe and post it after this post...in case you or anyone else is interested. I've only used it on greens, but who knows...maybe it would be great on shredded cabbage too! On another topic, I'm so very sorry to hear you lost your mother to dementia. I'm not sure if you read an earlier post of mine...my father suffered from dementia this past spring. It was the most terrifying thing I have ever witnessed! Fortunately, it was a side effect from his illness and chemotherapy...so it was only temporary. I gained a new respect/understanding for anyone who has to witness such a traumatic disease affect their loved one.

Libby - Hey girl! You're doing fantastic sticking to your goals! Keep it up!!

Erin - I read your post about the infertility struggles you and your husband experienced when trying for your first child. I'm so sorry to read that. How excited you must be to working towards baby #2!!! Can't wait to hear all about it in the coming months!!

Have a great day everyone. Hopefully I'll be posting back later to check in with my daily workout. Gawd I wish I felt better though :(

I started posting my creamy salad dressing and thought it seemed familiar posting it here on fitday. Turns out, this was the first thing I ever posted here!! Here is the link to the original thread. There were only a few comments on the post...some felt the dressing was a little sour/acidic...I guess that's a personal thing. I love sour!!! But if you don't, sounds like you should reduce the amount of lemon juice I suggest in the recipe. I personally love it as is! Let me know if you try it and what you think! I do love cooking and trying new recipes. If there's any interest, I can start posting recipes. Let me know if that is of interest to you!

Debbie, best wishes on a speedy recovery from your cold! I don't know anyone else with Crohn's Disease. Are you able to manage that well with lifestyle changes? Do you also need any medication? How do you feel most of the time? I'm glad you found a homemade dressing you can eat. I missed your post about your father's dementia. I'm so happy for you and for him that it was temporary. How is your father now? Was the chemo successful? I love sharing recipes and copied your salad dressing recipe to my hard drive. I will definitely give that a try sometime. I can adapt virtually any recipe to my dietary restrictions for saturated fat, dietary cholesterol, and carbohydrates and I never mind if someone says they changed a recipe I posted to suit their own needs. I have posted a bunch of recipes in the food talk forum Food talk - FitDay Discussion Boards in

http://www.fitday.com/fitness/forums...b-recipes.html that I started and in http://www.fitday.com/fitness/forums...sed-foods.html that our Cassie started. I bumped both of those up for you.

Sounds like your recipes have to be made from scratch to fit your dietary needs, so that category might fit you well. Or you can open your own topic in Food Talk and be sure to let us know so we don't miss your recipes. :)

Hi Mern! I too am fortunate that I can manage my health without the use of meds. When I was diagnosed in 1994, the doc offered meds. I said I wanted a little time to see if I could find a way to manage it on my own. At that time, there was no internet...well at least I had no access :p I went to the local library, in the small town I grew up in, to read what I could about diet and nutrition. Lucky for me, I discovered what works for me and I'm one of those that can help myself through lifestyle. Lucky me!! My sister-in-law, unfortunately, is not so lucky. I've been relatively healthy since my diagnosis through stress reduction and dietary changes, I've also seen the other side through my sister-in-law....and it can be quite different. I'm so lucky that if I mostly stay away from processed foods, keep stress low and exercise diligently, I'm able to live my life with little disturbance! My husband is a huge contributor! Honestly, without him my stress would be so much higher! Lucky for me, I've found a partner that brings balance to my life...as I do to his...at least I hope so :p Crohn's does rear it's ugly head monthly or so, but on a daily basis, I'm blessed!

This post is much longer than I intended! I'm guessing you have that effect on people ;) Thank you for asking...my father is doing much better. He has leukemia and will never be 100% well again, but luckily he has recovered from dementia. I would say he's nearly 90% himself again...I'll take it! I'm literally moved to tears nearly every time I see him....but I keep that to myself ;) What he has been through (lengthy story) has stumped the doctors here in Canada. They're actually using him as a case study in their medical journals for other doctors to learn from....incredible!! My dad is a feisty and tenacious man....whom I respect tremendously!

I'll have to check out your and Cassie's recipes. I'll be sure to let you know if I post any new recipes so you don't miss them!

Where is every body? There are only 4 of us weighing in on Friday. Come and join the fun and make it a great year to lose weight and get healthy.

Sorry, Mern... But I haven't covered much regarding dementia and Alzheimer's. It occasionally comes up when I'm covering primary care stuff -- but more for recognizing it / diagnosing -- not research on causes, etc.

My grandmother has had dementia for 15 years -- slowly progressing to the point she is now, which is very severe. It's devastating to watch. I'm sorry you lost your mom that way.

Week 2
Day 3

GOALS
1. Stay within calorie limit under 1200 Y Y Y
2. Eat 4 servings fruits and vegges Y Y Y
3. Drink 6 glasses of water Y N Y
4. Lose 1 pound Y
5. Post daily and weigh in on Friday no matter what Y Y Y
6. Use the treadmill 3 + times a week Y Y
7. Use hand weights 3 times a week Y

Day 3 went well. It's just green tea for the rest of the evening.

Debbie, that's wonderful that you were so pro-active on learning to self-manage your Crohn's Disease without meds even before you had computer access! Wow, you are one lucky lady to halve a husband who helps keep you bananced, helping to alleviate or prevent stress. Seems like exercise is also a key factor in managing virtually any disease or disorder. My hat is off to you! Yeah, I admit to getting pretty talkative and asking a lot of questions. OMG, my heart goes out to you and to your father. I wish him comfort, peace, and as much wellness as he can garner out of his circumstances.

Libby, I just now joined your Friday Weigh-In. Luckily I had weighed myself that day. Thanks for the invitation. :) Great job on your post! I have almost reached my food limits for the day so at 6PM and not having yet eaten my evening meal, I have left only 3 oz. chicken, half a raw green pepper with Laughing Cow (low fat) cheese spread, and a protein shake with flaxmeal. But if I spread them out efficiently, I should not have to go to bed hungry.

Erin, thanks for your compassion. I've read a couple articles that said there may be a link between statin medication, Alzheimer's and Parkinson's Disease. Veterans of this thread--the following is nothing new to you, so you can skip it--just repeating my experience and ideas for our new members who haven't read it. My Mom was diagnosed with BOTH dementia and Parkinson's after 12 years on statins. When I asked my current doctor about it, she replied "Well, I have seen more 'memory problems' among patients who take statins than those who don't" but she said as far as she knows no links to dementia or Parkinson's have been proven. My heart goes out to you, your grandmother, and all your family. My siblings who take statin medication think maybe Mom's brain was so messed up that she didn't know it--that five minutes later she didn't remember that she thought a family member or health professional was trying to kill her, even though severe paranoia was a daily state of mind for her. My siblings are more afraid of having a heart attack from high cholesterol than sucummbing to dementia, so even though statin meds are not for me, I must respect their decision and the decision of anyone here who chooses to take them. I don't try to force my opinions on anyone--just share when I think someone may be interested in my viewpoint.

I'm here!

Yesterday I tracked and posted and did one workout. Hoped for two, but ended up writing reports till 3 AM (zzzz). Maybe two today? Going to hit the treadmill now, hopefully weights later...

Hugs to everybody. Thanks for the sharing. It feels so positive to be "around" folks who are so in touch with what works and the motivation to do just that. I had it, lost it, and need to get it back. I will take any inspiration I can, so thanks for providing it!

Geez, Cassie, I don't think you are aware of how inspiring YOU are to others here. You must have been dogged tired after working until 3AM and then to do the treadmill and maybe even weights after that is amazing.

I, too, love being around people who have figured out what works for them as well as those who are still gathering information from other members and from other diet plans. I remember several months ago someone (maybe Robin) asked me what happened to my magic diet (or words similar to that). In searching for more ways to lower my triglycerides, I had been experimenting with Diet Free Life by Robert Ferguson. His plan has to do with combining protein, fats, and carbs in such a way as to boost metabolism to achieve better weight loss and better health. It was a really wonderful plan and was working well for me, but it was so overly time consuming for me to learn that I eventually abandoned that idea and went back to my previous goals and way of eating, but tried to be better at it plus be more motivated to exercise.

We are all different, and have different ways, but are able to share this journey and learn from each other. My time away from this group's support always results in weight gain and lack of motivation.

Good morning all. I've come down with an upper respiratory virus which is sidelining me from working out. :( It hit me like a ton of bricks yesterday and by the time I crawled into bed at 6:30 pm I had a fever of 103! I still have a fever today, but it's staying a bit lower because I'm using both Advil and Tylenol. Soooo glad the kids are back at school today so I can just sleep for the whole day. I hope this doesn't stick around long or morph into anything else. Positive thoughts right! ;)

12 Week Exercise Challenge, 84 days...84 workouts
Week 6, Day 1 - yes
Week 6, Day 2 - yes
Week 6, Day 3 - no...at least this was due to illness and not lack of motivation right!?!?! :o
Week 6, Day 4 - no...not until the fever is gone and I can breathe without my lungs burning :rolleyes:

I hope you all have an awesome...and healthy day!

Ugh... Sorry, Debbie. No fun. Glad your kids are in school so you can rest today. Feel better.

I'm up. Gearing up to start my workout. Probably won't get my high intensity and my yoga done before kiddo wakes up because I overslept. I have such a hard time waking up when the house is still so dark and chilly.

I'll get better. I used to drag myself out of bed at 5 am and run in the middle of the winter. I know I've got it in me somewhere.

Debbie and Erin, and other newbies to this group, we usually start a new thread each Monday. A new one was opened by Canary/Hope today at
http://www.fitday.com/fitness/forums...t-serious.html

If you like, you can cut and paste your post to the new thread--or simply join us later over there if you don't feel like redoing it.

Debbie, so sorry you're sick! So much of that going around down here in the USA. Feel better soon! Just take the day off and pamper yourself as much as you can. My grandkids are off school today due to the icy roads and nine below zero temperature. Our wind chill is supposed to go down to 30 below zero.

Erin, what time does your wee one usually wake up? I remember when my kids were little and I was a stay at home mom, I had to get up at 6AM to enjoy any time to myself as the kids awoke between 7:30 and 8:00AM (if I was that lucky). Enjoy your exercise. :)

I was a bad bad girl since last Friday weigh in...:(....... so many celebrations...but at least I did have FUN..... but I'm back to it....:p

Everbody has done sooooo good....once you find what works for your body
you're on a roll.... drink plenty of water tho.