Ah.. those devils and angels. The devils won concerning my eating last night. But, today is a new day. It's going to be a nice one for us, too... 70 degrees and sunny. Think I'm going to do some fall housecleaning. (bedding, etc.) Then, I have to paint an exterior door. (Been waiting for a warm, dry day.)

Hopefully by noon, I'll be able to hit the trails and get in a hike. The leaves in the mountains are turning and it's a gorgeous time of year here. I should get over to the apple orchard and stock up as well, if I have time.

Lots to do, but it's all "happy work". After a week of cold, rainy, dreary weather it's wonderful to get outside! :)

Enjoy your day, all!

quinn

Rose, you're such a sweetheart. Thanks for the welcome back. :)

Low carb got my blood sugar and DH's high blood pressure back to normal.

Lowering my cholesterol (still have a way to go) was achieved by regulating my fat intake--increasing good fats and decreasing bad fats. Whether reducing saturated fats (largely found in red meats) helps is controversial, but Doc and I decided it couldn't hurt to try.

Of course, I'm a cholesterol reducing novice and my way isn't the only way, but these are the dietary changes I made:

--switched from real eggs to zero cholesterol egg substitute such as Egg Beaters or the store brand
--at least four tablespoons of ground flaxmeal, daily
--half an avocado daily
-- an ounce of almonds daily (1 1/2 ounces daily is recommended)
--a tablespoons olive oil daily (2 tablespoons daily recommended, so I supplement also with odorless fish oil capsules)
-- Fish twice a week
-- Red meat just once or twice a week
-- limit my dietary cholesterol to an average of 300mg per day
-- limit my saturated fat to an average of 12% of total calories (10% is recommended)


For support of our strategy, I offer these articles I found on the Internet that Doc and I discussed and from which we formulated our plan of attack:


Reduce Cholesterol Through Diet

Eggs: Are they good or bad for my cholesterol? - MayoClinic.com
Thomas Behrenbeck, M.D., Ph.D.
If you are healthy, it's recommended that you limit your dietary cholesterol intake to less than 300 milligrams (mg) a day.
One large egg has about 213 mg of cholesterol — all of which is found in the yolk. Therefore, if you eat an egg on a given day, it's important to limit other sources of cholesterol for the rest of that day. Consider substituting servings of vegetables for servings of meat, or avoid high-fat dairy products for that day.
__________________________________________________ ____________
Cholesterol: Top five foods to lower your numbers - MayoClinic.com
Mayo Clinic Staff
1. Soluble fiber 5-10g soluable fiber per day can decrease total and LDL cholesterol.
Marilyn's note: ground flaxmeal is zero net carb (4g total carbs, 4g fiber, soluble fiber 1g)
2. Two servings of fish a week. The highest levels of omega-3 fatty acids are in:
Mackerel, lake trout, herring, sardines, albacore tuna, salmon, halibut
You should bake or grill the fish to avoid adding unhealthy fats
3. NUTS 1.5 oz or 42.5g per day
Walnuts, almonds and other nuts can reduce blood cholesterol
We buy almonds, pecans, walnuts
FDA says 1.5 oz or 42.5g per day. Replace high fat cheese with nuts.
4. OLIVE OIL 2 tablespoons extra virgin olive oil per day
5. Other changes to your diet-No more than 10% calories from sat fats.
For any of these foods to provide their benefit, you need to make other changes to your diet and lifestyle.
Cut back on meat and full fat dairy to reduce cholesterol and total fat, especially saturated and trans fats. Saturated fats, like those in meat, full-fat dairy products and some oils, raise your total cholesterol. Trans fats, which are sometimes found in margarines and store-bought cookies, crackers and cakes, are particularly bad for your cholesterol levels. Trans fats raise low-density lipoprotein (LDL), the "bad" cholesterol, and lower high-density lipoprotein (HDL), the "good" cholesterol
__________________________________________________ ____________________
MUFAs: Why should my diet include these fats? - MayoClinic.com

FAT: The Department of Agriculture and the Department of Health and Human Services recommend that fat make up no more than 20 to 35 percent of your daily calories.
For instance, MUFAs (mono unsaturated fatty acids) may lower your total blood cholesterol and low-density lipoprotein cholesterol levels. MUFAs may also help normalize blood clotting. And some research shows that MUFAs may also benefit insulin levels and blood sugar control, which can be especially helpful if you have type 2 diabetes
Just don't go overboard. All fats, including MUFAs, are high in calories, so use MUFAs only in moderation. Consume MUFA-rich foods instead of other fatty foods, not in addition to them.
Avocadoes Canola oil Nuts, such as almonds, cashews, pecans and macadamias Nut butters Olive oil Olives Peanut oil Sesame seeds
Consume MUFA-rich foods instead of other fatty foods, not in addition to them. The Department of Agriculture and the Department of Health and Human Services recommend that fat make up no more than 20 to 35 percent of your daily calories.
__________________________________________________ _____________________

High Cholesterol Foods List


Learn to read the food labels. Understand the food labels and food label reading correctly:

Cholesterol Free Food means less than 2 mg cholesterol and 2 g or less fat. "Free" does not mean zero cholesterol

Low Cholesterol Food means 20 mg or less cholesterol and 2 g or less saturated fat.

Fat Free Foods means less than 1/2 g fat. "Free" does not mean zero fat.

Low Fat Food means 3 g or less fat;

Reduced Fat Food means at least 25 percent less fat than similar normal fat food.


High cholesterol foods are mainly
--All animal products such egg yolks, meat, poultry, fish and higher fat milk products.
--Processed and prepared foods such as cookies, pastries and muffins contain high amounts of fat including trans-fats.
--Deep fried foods.
__________________________________________________ ___________________

Good morning ladies and Mike. I went to bed early last night, our oldest DD in fact, read stories and tucked the youngest DD's in bed for me. I was soooo stinking tired and achy all over. She's such a sweety. Anyway I slept through my workout this morning, and today I feel much better, not quite 100% but maybe 85-90ish. So hopefully I'll be up tomorrow morning and get that workout done. I guess I just needed sleep more than sweat.

On a side note, yesterday I had an epiphany and wanted to share it. I still have trouble waking up and getting that workout done every morning, but I'm trying to form a new approach to it. And that's when it occurred to me that I don't particularly enjoy doing the laundry, or climbing out of my nice warm bed to take a shower, or doing the dishes, but it's maintenance that needs to be done every day, like it or not. I don't have to love the workout, I don't have to look forward to it, I just need to get it done, and once it's done the quality of my life is better. So working out is just like showering, doing the dishes or brushing my hair, just do it and be done with it.

Also I think there is a great deal you can read between the lines if you think about what people don't say. I've heard lots of people say things like, they wished they gone to college, or they wished they hadn't spent so much money, or wished they worked out more, or weighed less, or never dated so and so. But you never hear anybody say "oh man I wish I'd never gotten that MBA", or "I wish that I'd never gotten in great shape", or "I wish I didn't feel so great and eat so healthy" or "I wish I didn't have such a fantastic body". Nope, you never hear any of that. So my aim is to live my life in such a way that I can't complain, whose with me?

I'm cracking up over the angels and devils this morning. My little devil got me up in the middle of the night and fed me nachos and ice cream. My angel had either gotten a better offer or was down for the count, my devil on the other hand was loud, manipulative and convincing. I need to get that angel some assertiveness training and maybe a cup of coffee.

Amy, I'm with you. Interesting that you mentioned exercise today because I had planned on going to the gym with live-in GD last night and then at the last minute she asked me to take her to the mall to shop for her homecoming dance dress. Most often, if I postpone my exercise until evening it just doesn't get done. So I'm going to recommit to getting it in before my grandkids come home from school.

Tuesday report:
Calorie limit 1600 1433, 1475
Carb less fiber average 25g per day 24.8, 24.2
Fiber 30g 30, 31
Sat fat average 12% of total carbs per day 12%14% (was 12% until I ate 2 extra pieces of sugar free chocolate)
Dietary cholesterol average 300mg per day 140, 266
Vitamin D and fish oil YES, YES
6 servings veggies 6 5
Artificial sweetener limit 2 packets per day 0 4
Sugar free candy limit 2 miniatures per day 2 4
Water 64 oz. HORRIBLE, DITTO
Exercise 5 times this week DAY OFF NO

My devil fed me two extra pieces of sugar free candy which is high in fat and put me in the red for my Tuesday sat fat. :mad:

Many of you are too young to remember but in my younger years there was a comic named Flip Wilson who used to dress up like a woman and her excuse for everything she did wrong was "The devil made me do it." LOL

The next time that happens, put your gym shoes and workout clothes on and tell her that you can only go if the two of you lap the mall 6 times. The mall near my in-laws has a "Chub Club" and a "Silver Sneakers" that both meet there and walk. 2 birds, one stone and all that.

I'm not too young to remember Flip Wilson.

So where was your angel in all of that? Fighting for you or asleep? I think mine is a deaf and suffers from narcolepsy.

Oh, I thought only people in their late 50s or older would remember Flip Wilson, Amy.

LOL on your angel being deaf or having narcolepsy. As soon as my devil tempted me I joined her in shooing the angel away. I didn't even try. But today is a new day...

Oh wow, if I don't comment on this one, can I check off one of my good deeds?

Amy, I told DH that next time she asks me to take her somewhere instead of my (or our) going to the gym, I'll tell her I'll take her AFTER I go to the gym. Ultimately, it was I, not GD, who screwed up my exercise.

Bite your tongue, I'm only 28 (well that's as much as I'll admit to anyway). Until I was 5 we lived in Germany, where they showed a lot of older television shows. It used to take a long time for shows to be dubbed over in a foreign language, so I can remember Flip Wilson speaking German and my parents laughing their butts off at him/her.

Funny that your devil is female, mine is a smooth talking male, built like a Greek God, completely irresistible.

Um no, it's too late you already commented. Geez, some people.

You know that's a nice way to look at it, at first glance it looks like it's negative but it's not.

I think some people can find the fun in exercising but others need to re-align their priorities to even consider it and just make it a habit... Like those vitamins I never take :s

I'm way behind on replying, I'll try to catch up later. I decided to sleep in today since I made my numbers for the quarter.

I started back on HIAH when I went to the gym. I had a great workout... except for one thing :(. Yesterday was deadlifts so I was doing way less weight (200 pounds less :eek:) than I was before my injury. Considering that is a low back annihilator I had to lift with my head and not my body. ;)

After getting back from the gym (11pm) I had a PB&J. It felt like a good time for it but damn I was so close to making it through the day without bread.

Health & Fitness
1) Eat clean for 6 days yes, yes
2) Reduce bread intake (1 serving for 3 days, 3 days with none) 1
3) Avg of 400 cal/day deficient -377, -392
4) 4 servings of fruit/veggies 4, 4
5) Net Carbs under 80g/day 92.5, 125.8
6) Plan ahead (log a good bit of food for the next day) yes, yes
7) No eating between midnight & 8am no eating, fail
8) Workout 3 times. Get back on my weight training program (Huge In A Hurry) no, yes
9) Walk 3 times no, yes x 2
10) Daily:
Multi Vitamin yes, yes
Fish Oil yes, yes
Glucosamine yes, yes
Arginine yes, yes
Floss yes, yes

Other
1) Shave (3x)
Head yes, no
Face yes, no
Arms yes, no
2) Give blood, if allowed no, no
3) Tell a total stranger something nice (2x) no, no
4) Two random acts of kindness no, no
5) One P&C policy (need one to hit my bonus) no (should write it tomorrow), yes x 2

Yeah, but I didn't get to say what I really wanted to say.

Oh, it's your turn.

I have to get away from the computer. Live-in GD's 17th birthday is today and I have to go get her a chocolate chip cookie cake and ice cream. She also wants take-out pizza, pigs in a blanket (hotdogs wrapped in crescent rolls) and mashed potatoes with jarred turkey gravy for her birthday dinner. Now isn't that the oddest combination of foods??? :confused: I'm going to throw in a veggie tray for at least ONE thing healthful. MY dinner will be leftover cold skinless chicken, green beans, and a salad according to the angel sitting on my shoulder and threatening me with a sledge hammer. And I'll have a low fat lemon yogurt and a piece of sugar free chocolate for MY dessert.

But before I leave:

Lizzie, you get the BIDIA (BUT I DID IT ANYWAY) award for avoiding the takeaway burger meal yesterday! Congrats to ya!

Amy, I was just telling DH I didn't understand how a woman as young as you
could remember Flip Wilson. That had to be hilarious hearing him dubbed in German. LOL

Mike, I really DO have to give you brownie points for NOT saying what you could have. I'll bet you nearly had a stroke holding your tongue. :D Great job on your goals, even with the PB&J! Lot of green in there!

Nailkita, yeah, you're right--some people love exercise and for some of us it's a real chore. Sometimes I'm forgetful about taking my evening dose of supplements. I put my pill minder box right in front of the computer and still sometimes it doesn't catch my attention. The supplements are in the kitchen, but that's closed at night, so I'll put a note on my bathroom door and I'll for sure see that before I go to bed. Can you think of something you can try?

I was absent for a while so may have missed it: where's Cassie?

Health/Fitness Goals
1. 80 oz water daily M: Y, T: Y (over 100!!),
2. No mindless eating M: Y, T: Y,
3. Only one diet soda daily M: Y, T: Y,

Life Goals
1. 1hr house work daily not including daily chores M: N, T: N,
2. Border bathroom M: N, T: COMPLETE!
3. Caulk around top of tub M: N, T: N, W: COMPLETE!
4. Laundry M: N, T: Y,

So I may not have done housework but I did put on the border in the bathroom and reinstall the three cabinet doors that I had off to paint. Then this morning after hubby left for work at 5 I stayed up and put the caulking strip around the top of the tub. I don't like the way it applied though and may need to do something else with it. It isn't sticky all the way to the edge and that allows it to stick up instead of rolling down over the tub edge. I don't like it. I left it on to get the hubby's idea on how to resolve it. I may take a razor and cut it so it doesn't roll down over into the shower area (doesn't need to anyway).

Terri ... I feel ya on the grumpy needy BF. Not to go into too much detail but my hubby is the same way. He doesn't come from a good background and was treated pretty poorly so if he thinks that I am dismissing or belittling him at all he gets very upset. And when he is down in the dumps he needs basically all my attention to make him feel better. :) Maybe they just miss us.

Mike ... Be careful of those internet scams. I think you have found one in that bike. I hope if you do want a bike that you find one at a good price though. Congrats on reaching your bonus!

Ann ... Good luck with your interviews!

Amy ... I was LOL at your HGTV conversation. We watched one last weekend I think it was Holmes Inspection or something. He ripped apart their whole house to point out what was missed on home inspection. There is no way a home inspector could see the things he ripped open. I think to finish off the yankee workshop hubby you need to add a beard too! Like Al Borland on Home Improvement. Hopefully you get to take it a bit easy today and finish kicking that crud out the door. I am totally there with you in trying to live my life so I never have to say I wish I would have....

Mary ... Good news on getting brakes on the bike and congrats to you for skipping that donut. I bet that omelette tasted so good. Don't worry about that scale. One of these days it will realize that you are doing what you should and give you a good read out.

Lizzie ... I'm glad to hear that you listened to your good angel on the way home last night. That is so hard to do!

Quinn ... We are verging on fall here too. I love the fall leaves, apples, pumpkins, corn stalks, and yes even the cleanup of it all. It is rainy here this week. Sounds like we swapped weather. It was 70's and so sunny here just a few days ago.

Keep Calories under 1800:
Monday: 1933
Tuesday: 1841

Don't murder co-workers:
Monday and Tuesday:
Co-worker 1: Still alive
Co-worker 2: On Vacation, out of reach

Hurray for the mini victories :)
Boss offered to buy my Tim Hortons and I managed to say that difficult two letter word!

Goals:
Under 200: Winning
Lower Sodium: Failing

Just back from a walk... 1.8 miles in 32 minutes. I usually only go 1.5 miles but felt like an extra lap today. :)

Trying to catch up, this is it for now.
 

I also track sleep, it makes it harder to show a deficient calorie # but it helps with weight loss IMO. Great job on all your goals.

What? No invite? Did you ever make the rum cake?

Great job on the loss.

Okay, 2 people have mentioned Tim Horton's, is that like a national chain? I've never heard of them.

Go, Go, Go! Looking good so far!

Rose, you're doing great so far, keep it up.

AMY, get busy slacker! Oh it's still your turn. :p

I'm not completely slacking, I was sick and today I have a sick kid that came home from school, he's totally crashed out on the couch. My turn eh? Little DD has the phone, she's checking on her zoo. I guess I have to wait my turn. Drag.

BTW Tim Horton's is a Canadian thing, sort of like Duncan Doughnuts and Starbucks stirred together.

Cheap Fast Coffee... which you mostly get for the cream and sugar... Was sad to see a Medium Double Double was 150 calories... and I usually get a large which is closer to 300.

Wednesday check-in
 

Yay, I had an awesome day! I made it to the spin class this morning. It was amazing as usual. Food was good except that I went over my fat intake, except that I think that might be due to the fact that I had salmon for dinner, which is high in omega fatty acids so I am not too worried about the overage.


1. Calories capped at 1300.M:1274/ T: 1286/ W: 1244
2. Average 30% protein for the week. M: 29%/ T: 32%/ W: 30%
3. Keep fat at 25% or lower. M: 24%/ T: 24%/ W: 30%
4. Minimum 2 litres of water per day. YES/ YES/ YES
5. Take my vitamins. YES/ YES/ YES
6. Exercise 4X. No!/ YES
7. Achieve a 6000 calorie deficit for the week. M: -916/ T: -906/ W: -1344

Mern! Thank you so much for the valuable information! I can't tell you how much I appreciate it. I feel so happy that I had baked salmon tonight for dinner. Sorry your devil fed you the extra candy. Next time that devil pops in, you kick her to the curb!

Amy, I'm with you! Thanks for sharing your epiphany. It rings really true. I was having similar thoughts but about the food. I haven't had anything sweet in close to two weeks and yesterday my girlfriend handed me some chocolate from Switzerland. (She was just in Geneva) and it looks damn good. But I can't stop thinking about the high cholesterol reading I got the other night and how important it is to say healthy. So even though chocolate tastes really good, being alive and in good health are even better. I feel stronger now and I too want to live my life in such a way that I can't complain.

April, sounds like you got a lot done! Way to go! Can't wait to see the end result. And way to go on the extra long walk today!

Nailkita, congrats on resisting the Tim Hortons. Good job!

Mike, you don't know Tim Horton's?! It's as Canadian as hockey, snow, beavers, and maple syrup. It's basically our version of Dunkin' Donuts.

We have some Tim Horton's here in N Ireland, one quite close to where I live in fact, but it's in a petrol station that I don't use very often - thankfully.
To all of you who are tackling projects yourself or those who are getting outside help in - hope everything goes well.

Rose Swiss chocolate - oh my. Break it into squares, into the freezer then defrost one as an occasional treat (if you can manage just one). Or take it into work and share, or even better, pop it in the post to me lol.

Mern. Hope the party went well, 17 years young, if only....... But I would need to know everything I know now.

I had often thought about what age I would go back to to start over and it's so difficult, obviously my life changed when I got involved with my ex but if I went back to before him then I wouldn't have my sons so after chatting to a psychologist friend I dropped the
what ifs cos as he pointed out just because you might have taken another path it isn't certain that it would have turned out way better so focus on the now. My best friend
always quotes me as having told her once " Never regret the things you do only the things you don't do". Not my quote originally but a good maxim I think.

I am off to England tomorrow evening and they say the weather is going to be great this weekend so BF and I will hopefully get out and about along the canal paths, yes I intend to EXERCISE!

I'm glad you can join my epiphany on exercise. Can't say I can join your feeling in terms of SWISS CHOCOLATE:eek::eek::eek:!!! OMG I think I just gained 2 lbs and I was only reading about it. With something like that my strategy (as it were) would be to gobble down the whole thing today and start over tomorrow. Yep, that's probably the way that would go. Thank heavens I've eaten light today, I may need a chocolate fix later. My middle name should have been "Weak".

Lizzie, have an amazing time in England this weekend! You're coming here and I am going to Amsterdam this weekend. I have also heard that the weather here will be gorgeous. Today was a bright, hot summer day!

As for the Swiss chocolate, I'm thinking of giving it away as a present. It does look good though! If you really want it, I'll mail it to you! ;)

I love your quote and will try my best to live by it.

Amy, you are too funny!!!

Morning all! So yesterday's weight wasn't a fluke, this morning I am 99.35kgs, so happy. :)

• 5 bottles of water daily (600ml each) - Y Y Y
• Gym - YN N
• Eat Paleo - Y Y Y
• Find out if I should be taking a supplement - NY

I like your epiphany, Amy, that's a great way to look at it.

I was emailing a friend yesterday, and came up with my new motto: NO MORE FAIL! :D
Words to live by, I believe. :D

Since we can share the cold with out forum mates we should be able to share the Swiss Chocolate. I am having a cheat day so send some my way. I already had my favourite chocolate bar and some Haggen Daze Ice Cream. I'm not sure if I'm rebeling to no wheat or the Devil is getting even for losing last night. It's a controlled cheat -- so far.

Tim Horton's -- addictive coffee and even more addictive baked goods not to mention Cafe Mocha Supremes. Nothing like coffee, hot chocolate and whipped cream topped with more chocolate to start your day. I live in a city of 25,000 and there are 6 Timmy's here -- all owned by a very rich (now) lady who saw the possibilities when the chain was young. Mary

my struggle this morning.
 

I cut the grass this morning before heading to the office. By then I was hungry and nearly convinced myself that today was a great day for a cheat. I started to think about how great a Reese's Blast would be. I mean what could be more refreshing after cutting the grass, right? So I do as I normally do... I start thinking about what it's going to look like, what it's going to smell like, and what it's going to taste like. I usually order mine without whipped cream so mine comes with a drink lid on it. ***food porn warning*** I can picture me pulling the lid off and seeing the bits of Reese's Peanut Butter cups tucked gently into the cold, velvety smooth ice cream. I can smell the loose pieces of Reese's at the top (b/c I order mine with extra candy). I can picture me dipping my spoon in to the thick, delicious ice cream and pulling up a big spoon full with bits of chocolate and peanut butter "dust" rolling off of it. It hits my tongue and my cheat day has officially begun!

Instead I though of all the slackers here that have passed up on Tim Horton's donuts and resisted temptation. I actually have to drive passed Sonic when I leave my house to go to the office. I though about how easy it would be to just turn the wheel and pull on in. It really was a tough struggle today and I ALMOST lost. I'm so glad now b/c we're not even 1/2 way through this week and I know that taking my cheat day this early would have derailed me. So thanks to all the slackers that resisted the donuts!

Good work Mike! I have that some struggle daily (having to drive past three McDonalds to and from work doesn't help!), and someone suggested a while ago to put your bag (wallet...) in the boot of your car to help avoid the drive through.
I know it helps me, once I start thinking about Maccas I'm pretty much guarenteed to go though it. :(

I'm guess the boot of the car is the back or trunk? That wouldn't stop me.:o

I just realized that I'm meeting my Annuity wholesaler tomorrow for breakfast. The place serves up big country style meals. If I can just make it though breakfast I'll be fine. If not, I'll have to make tomorrow my cheat.

Not carrying any money helps -- unless you forget and order. More than once I've had to count the pennies in the cup holder!

Getting one's bike tuned up is like upgrading the computer. Now I have to take the time to find my old familiar settings I liked. But the brakes are nice!

Mary

Hehe Mary, I need to get me a bike, seriously. I can imagine really nice bikerides with my housemate, and it was his idea to get a bike a few weeks ago, so that's on the tables when I get my annual leave payout.

Mike, Mary's idea of not carrying money is a good one (easier when you have no money lol), is that possible for you? I know I can't have coins at work or I'll blow everything on the vending machines (once spent $15 on junk from the machines - in one day).

I rarely have cash but always have a debit card. Yes, I've been without money. I work for commissions and when they say feast or famine they mean it. That's why I had to sell my mustang, after going 3 months without a paycheck I was starting to panic. Right now things are much, much better but I still know deep down that at any moment it can change.

Yeah, I used to door-knock for a living, but I was lucky cause I was still young and living with my mum, so there was no real danger for me if I didn't get people signing up.
Glad to see you're going to get your bonus, things like that certainly help. :)

Hi everyone.:)
The sun came back out today its 20 and beautiful so I went for a walk. When I got back home I opened all the windows drug out the carpet cleaner moved all the furniture and went to work. Just stopped to eat some dinner and say hi now I have to go put everything back.
Have a great night all.

I sure hope that's celsius.