Tuesday, December 1, 2009

Ramping up for new GOALS!

Alright, alright, yeah it's been awhile!  I am back on the wagon again and ready to get things moving along for me (and any of you that wanna journey along).  I am using caloriecountabout.com as a food and exercise journal and I LOVE IT!  If you decide to use this free resource and want to "friend" me, my username is sjhouse.  I have several patients using this site and they can communicate with me via that sites messaging system.

3 goals...in no particular order for me

1.  20 pounds off by May 1
2.  training and posting a respectable time for the flying pig half marathon
3.  participating in TOSRV 2 day bike ride

There is a  group of beautiful young ladies that are working on this training with me (for the PIG).  It's a 26 week training program - trust me that's a LONG time!  We are just starting the program...timing wise in week 5.  I have training schedule available to anyone that wants to participate OR you can pick up the book I got the program from (ideal for first timers)....It's called "THE COMPLETE 26-WEEK TRAINING PROGRAM   MARATHON and HALF MARATHON...THE BEGINNERS GUIDE"  By...Marnie Caron and the Sport medicine council of British Columbia.  It's progressive walk run program...prgresses very slowly to prevent injury and burnout.  I plan to run every Tuesday (Natalie is in Dance from 645-815) and Thurs...and long run on Sat or Sunday.  My die hard running partner, Shawna and I are getting geared up for outside winter running.

Also....as if this wasn't enough.  Our bike club is doing indoor cycling rides on Tues and Thurs and Saturday mornings on inside trainers.  I will be doing my "off" running days on by bike trainaer at my house. 

Weight this AM....not too good, but I am coming off Thanksgiving weekend.  However, I have said over and over, this website is NOT for excuse making.  185 this AM.  160-165 goal for May 1.  Anyone else want to share goals?  need motivation?  need help? 

I can allow up to 400 people co author this blog site.  If you would like to be an "active contributer"  let me know...I will put you on as a co author.

Write again soon!


Friday, October 9, 2009

Rainy Day Friday

Yesterday did the cardio class at the Y, it was less than stellar tonight.  The leader (usually kicks my butt) was not on her game and wasn't as challenging as usual.  This is probably for the best as the knee is still recovering from last weekend's run.  It's still feeling very tight and pivoting really pulls the medial tendon.  I have been babying it for this week, hope it heals enough for me to keep up some level of running.  I enjoy my new running partner too and don't want to let her down.

I do have to confess that I am a bit frustrated at the last several days of weights as I really have been behaving, I even boosted up the calories.  Now granted, I haven't been exercising much this week, but I have been diligent and honest about the food diary.  I am hoping maybe the problem is just one really large gastric bypass BM that will push me over the brink.  This would at least be a little rewarding...those RNY friends should relate to that!

(Connie....you are going to have to show me how to pretty cut and paste from the calorie count site.  I don't like how it transfers into here) I will post weight on Sunday....trying not to get hung up on the day to day changes.

Double date tomorrow night...dinner and a movie.  Seeing the "Informant" I believe.  I know nothing about the movie so don't know what to expect.  Dinner will be at Texas Roadhouse in honor of my friend's birthday.  I am kind of looking forward to a night of not saying "No" all night to one of the kids.  We haven't had a date night in forever!! 

I have invited several people struggling with weight issues here and introduced them to the calorie count site.  If any of you have ventured here, I hope you enjoy posts and participate with your own struggles and questions.  Welcome!

More this weekend....

cut and paste

Fat - 18.4% (27 grams)

Protein - 25.1% (81 grams)

Carbohydrates - 40.8% (132 grams)

Alcohol - 0%

Other - 15.7%

Daily Sodium Intake - 1,137 mg

Daily Sugar Intake - 49 grams

Daily Cholesterol Intake - 129 mg

Daily Saturated Fat Intake - 11 grams

Daily Fiber Intake - 8 grams

Nutrition Grade

Date Calories Grams Fat Carbs Protein Grade

2009-10-09 1,297 1,121 27 132 81 A-

Bananas A 101 90

Bagels, Toasted B 50 144

Beef, Ground, 90% Lean Meat / 10% Fat, Patty - Cooked, Broiled B- 128 278

Macaroni and Cheese - one dish favorites C 280 290

Grapes A 24 16

Cucumber - With Peel, Raw A 301 45

Sunshine Cheez-It Original D+ 11 59


Oikos Organic Greek Yogurt - Vanilla 226 166


protein drink 210

Total Calories Consumed 1,297

Wednesday, October 7, 2009

Here is my report since the first of Oct. I have added a few more calories, started out around 1200....now closer to 1400-1500. Still losing......feeling very good about my progress....love caloriecount.about.com to journal my food and activities and it gives me the following report!

Nutrition Report

Help with this page

Fat - 25.5% (307 grams)
Protein - 24.3% (658 grams)
Carbohydrates - 29.8% (807 grams)
Alcohol - 0% (14 grams)
Other - 19.5%

Daily Calorie Intake - 1,547 cals
Daily Sodium Intake - 2,116 mg
Daily Sugar Intake - 29 grams
Daily Cholesterol Intake - 231 mg
Daily Saturated Fat Intake - 14 grams
Daily Fiber Intake - 17 grams
Nutrition Grade

calorie count dot com

Hi everyone!  It's been an interesting several days since I posted.  Got a few things to cover...

1.  B.B.  Thank you very much for your input.  I am aware of all the elite sport measurements, but never considered myself hard core enough to get tested to any of these measurements "officially".  However, you have piqued my interest in looking further into this and I'm going to track down the leads you presented and post back in what develops.  I think my buddy Connie will be interested in this also.  I hope you continue to participate and drop in my blog here.  I really appreciate it....truly!

2.  Saturday I did a 9 mile run with my friend Shawna.  We are "training" for a half marathon on 10/17 in Indianapolis.  I have to say it was way hard for me...walk/ran the entire mileage.  The last 2 1/2 miles were painful...we stopped to potty and get water, it was chilly out and the legs just cramped up.  Hard to believe a year ago i could do 17 straight without walking...BUT that was then and this is now!  I have had to take it easy since Saturday because the old knee has been protesting.  Feels pretty good today, so I may try a short run today.  I believe my marathon days are over, but 1/2 marathons, 10K and 5K would still provide the fitness level I would like to maintain. 

3.  I followed Connie's lead about this caloriecount.about.com site and it's very very good!  I quite like it better than fit day.  It's entirely free and provides alot more tools and options to work online and in your own community of friends there.  There is even a free application that you can a text message sent to your phone with calorie count on anything on their HUGE database.  So....go get a FF Latte at starbucks and no fear, type in info and you will get an IMMEDIATE response back from the site.  It's really fun!

4.  The bifocals....very interesting getting used to these.  They are starting to grow on me but taking some adjusting.  I will take it as a compliment that I was called a "sexy nerd".   They help me more than I expected and even though not a really strong prescription, things look sharper and seem to "pop" in my vision.  Kind of cool but I'm not sure I am enjoying this getting older stuff.

5.  We have started attending a church closer to out home that I have really been enjoying.  Right now working through a very easy to read book called  "God Questions" .  It addresses the Christian view to major and minor questions.  (is the bible real, do all roads lead to heaven, was Jesus real,  ect)  The way it's presented and talked about has really spoken to me and I am finding that I am getting plugged in spiritually again and I like that feeling.  As one of our posting contributors has talked about being in balance, the  inner peace that comes with spiritual growth has been neglected my me for awhile as I have been focusing so much on physical and diet priorities.  The beating myself up seems to still or quiet when I allow this aspect to grow also.  Does anyone else have thoughts or experiences that agree or disagree with that?

As I said above, I like the calorie count site to log my ins and outs (yes, it does exercise and physical activity calculations there) and will log my details for counts there post my totals here.  If anyone here wants to make me their friend on that site, I think I used the user name sjhouse. 

Any challenges coming up?  Any struggles brewing?  Any praises or pats on the back needed?

Connie....terrific job last week.  Just mindfully knowing what you are and aren't doing empowers you.  Keep it up!  Thanks for the coffee on Monday, my treat next time!

Saturday, October 3, 2009

BMR measurement

B.B. (this is what I will call you if ok)

I would be interested in doing this more accurate test, especially if it's that affordable.  I'll bet Connie would too as we are really struggling with why she is having problems losing (she's very active also).  Do you know of a place in Greenville?  Dayton?  I am not aware of anything in Greenville but those silly little meter things they use at Curves.  Please advise....I would like to follow this through

(for those of you who don't know what I mean, read comments in last BMR post)

Also....thank you for constructively contributing, and especially making me think.  I often look like I have all the answers because of what I do for a living, but bottom line....I'm just an average girl struggling with issues just like everyone else.  I am willing to be pushed out of my comfort zone in order to live happier and healthier (physically, emotionally, and spiritually).  I don't have all the answers....(don't tell my hubby I said that though)

More later!  Gotta clean up house today and doing a long run this afternoon!


Friday, October 2, 2009

Calm before the storm??

I am at work today and it's been a very odd Friday.  Lots of cancellations and big holes in everyone's schedule.  Is it possible that this is the calm before the big influenza storm?  It's very odd to be slow in October as by this time the viruses are happy in the schools and department stores infesting runny noses and multiplying on dirty hands.  I did get my flu shot yesterday and today am suffering from a sore arm...thank goodness no cardio class today.  She likes to work the arms and I would definately whine if pushed today!

I did however have cadio class at the Y last night.  It was OK....the leader was just a bit off (from caffeine cessation she stated) and it wasn't as good as it usually is.  I will give her this...she love to work on inner thighs and abs!  My thighs and abs protest her every Wednesday and Friday morning.  After class, went to one of gal pal's house to have some chili she made....it was yummy!  Gassy today but yummy last night!  She too is keeping count and calculated calories for the soup, 244 cals for a very healthy portion!

Ooooh....just got a call that my new glasses are in.  I am going from nothing to BIFOCALS!!!  How does this happen?  I will post pictures....hope they don't look too geeky!  Alright, work beckons!  More later...

Thursday, October 1, 2009

Basal Metabolic Rate - Calculation

I don't remember which source this came from...but I believe it's from one of my  bariatric surgery workbooks.

BMR=Basal Metabolic Rate
This is the number of calories you burn in a day doing living activities (breathing, burping, passing gas, swallowing, ect).  To calculate this (roughly)

women:  BMR=655 + (4.35 X weight in pounds) + (4.7 X height in inches) - (4.7 X age in years)

men:  BMR=66 + (6.23 X weight in pounds) + (12.7 X height in inches) - (6.8 X age in years)

For me it would look like this:

655 + (4.35 X 180) + (4.7 X 65) - (4.7 X 44) = 1536

Take your BMR and apply it to the activity level below:

Sedentary lifestyle (little/no exercise) = BMR x 1.2
Light active lifestyle (light exercise/sport) = BMR X 1.375
Moderately active = BMR X 1.55
Very active = BMR X 1.725
Extra Active = BMR X 1.9

For me:

1536 X 1.2 (sedentary) = 1843
1536 X 1.375 (light activity) = 2112

This final calculation indicates the numbers of calories I need to take in to maintain my current weight at my current activity level.

So...to lose weight, I need to take in less than the 1843 (sedentary) or 2112 (light activity) calories.  Notice then, the more activity that you do, the more calories you need...even to lose weight!!  The bigger the calorie deficit, the faster you lose weight (it would stand to deduct)...however, we must use our heads (mine included...I don't practice what I always preach) and not undercut to many calories especially if you are involved in activities like cycling, spinning and running.

You also need to note that part of the BMR is based on your current weight, so as you lose weight, the equation needs to be revisited and adjusted.

I think this calculates a little bit high but it gives a rough estimate.  If anyone has further information, please feel free to share as I am not the end all in any subject.  This number seems to correlate well (BMR) to the scale I have at home that calculates this (although I don't know how it figures this).

Alright....enough for now! 


burried comments...unburried

Anonymous said...

Good luck with your journey. Looking at your caloric intake and expediture, you appear to seriously short of your body's required needs. Wouldn't this begin to starve the body and as a result, begin storing food as fat because the body isn't sure when it's going to receive more food.

Have you ever been tested to determine your metabolic heart rate so you'll know what your body is burning / needing and then add your physical activity as well. Then build your nutrition plan from their.

September 30, 2009 5:49 PM

Stephanie said...

I definately agree....my BMR is 1500 without vigorous excercise. This week just getting myself under control and making myself aware of what I am doing....but you are VERY right about that

September 30, 2009 5:56 PM

Anonymous said...

Seems like your punishing yourself. Wouldn't it make sense to take in what your need is, maybe slightly less and account for physical activity on days you workout. Going to an extreme doesn't seem to be getting it under control, seems to be over reacting.

September 30, 2009 6:10 PM

Anonymous said...

I don't disagree with you at all on that thought. I spent quite awhile thinking about that last night actually after reading a post from yesterday. I dont really get hungry with my gastric bypass and have gained some back because of grazing and not realizing where things were adding up. Uncle Louie (God love him) brings in donuts all the time. I have definately been punishing myself...no doubt! Tonight I am going to post a calculation and talk about calculating BMR. That's acutally how I recommend others figure their starting place and honestly, I would not recommend or allow someone to take in the calorie limits I have been doing to myself. I would thinking they were over killing....as I have been this week! That's what I want with this accountability thing here....someplace to logically keep things real.


Wednesday, September 30, 2009

Ins and Outs

9/29/09  183.4 weight

protein drink                                                                         230      28
protein drink                                                                         210      28
veg soup                                                                               150        9
3 oz chicken                                                                          170      20
4 triscuts                                                                                 50         1
SF frozen yougurt                                                                  250
peas/carrots (i was bored...needed SOMETHING)                70          5

 1130 cal     91 g protein

After work went out for soup with Maggie at the "Hometown Grill".  Had excellent chicken veg soup followed by a brisk 1 mile walk at the Y with Maggie.  She needs to log 25 miles of walk/running in before the Indianpolis run to qualify for the kids marathon and get a medal.  She stayed in the babysitting room while I did 60 min of cardio in class with Shawna (AMY No Showed....gotta kick her butt!)  The girl that teaches that class was on a legs and abs kick tonight as my legs feel like jello.  After class, did another mile with Maggie and Shawna on the track.  Maggie did terrific....ran abour 1/3 of the entire 2 miles and never complained.  What a trooper!  I rewarded her with SF yogurt at a self serve yogurt joint in town.  It was terrific seeing how excited she was.

9/30/09   weight 181.4 (almost clearing the 80's for the LAST time!)

6 grapes                                                              30
protein drink                                                       230      28
protein drink                                                       210      28
greek yogurt                                                         90      14
salad with moz and marinara w meat                    200      10
6 grapes                                                                30
1/4 c trail mix                                                      130      4
bread stick (small)                                                 50        1

970 (think i calculated low - may need to add apple if get hungry tonight)  cal     81 g protein

Feel pretty darn good today!  Slept like a baby last night and that's been awhile since I could say that.  Feels good to be at the point to be able to run a distance without sounding like I will need CPR to bring me back to the land of the living.  I am starting to get more than interested about this 1/2 marathon in Indianaopolis in 3 weeks.  Tonight, gonna take a night off of exercise and cuddle with the kids.  Shawna and I are going to attempt to run from my house to hers (or vice versa) this weekend, it will be 9 mile venture.  That will be quite an esteem booster for both of us.  Heck, we are doing so well right now that our instructor last night "barely" got me to break a sweat!  I hope she doesn't find this blog or I am sure the class will have to pay!!

I want my freinds to be able to post on this blog too.  I have to do some investigating as to how to go about this.  It is my desire to have more than my input here.  I know that I can add other "authors" to post...but remarks should be postable too.  Hopefully instructions will follow soon!

Connie....I did get your food diary from yesterday in my facebook account.  I will be interested in what you think after logging for a week or two!  Keep it up sistah....Keep it up!  We are in it together!

More tomorrow....will see if I make it through the night with nothing other than the beautiful honeycrips apples I have sitting on my counter.

Monday, September 28, 2009

Daily Ins and Outs

weight - 185 (ugggh - period started yesterday - oh yeah, no excuses!)

protein drink                            210     28
tomato basil soup                     150       3
10 grapes                                  40 
4 oz chicken breast                  150     26
6 cheese raviolis                       350     14
handful of cheezits                    100
1/8 cup trail mix                         70      2

1070 cals and 72 gm protein
ran/walked 7.2 at the Y track today

Monday, being my day off, is best day for "long" run.  It was WAY to breezy outside for a wimp like me, so I did 72 laps on the upstairs track at the Y.  Since putting on my old Mizuno Wave Creations, I can run without feeling like a dog that needs put down.  I can't believe the difference.  Sometime last week I finally broke through the breathing barrier that all new runners have to work through...no problems at all on my last 2 runs.  Today I ran 5 laps and walked one up to 7.2 miles total.  I alternated directions to save my IT bands (hips) until an older lady reamed me a new backside for not "following the rules."  Everyday, the direction of the track traffic alternates....I was bending.....ok, I mean "breaking" the rules!  I asked everyone BUT her for permission...go figure!  She showed up when I had only 7 laps to go and didn't enjoy cheering me on the way the previous walking audience, who had long since came and went, encouraged me.  I was tempted to ask this 70+ old how she thought her hips would feel with 72 laps in the same direction however, I don't think she could comprehend more than maybe 5 laps so the argument wouldn't have benefited anyone.  Anyway, got an order in at my local sporting goods store to get 2 pair of last year's model of Mizuno's and a bargain price!  Can't wait to break them in....I really mean that too!

WOW!!! My FIRST blog entry EVER!!!

Well, hello to all the peeps out there!  Well, all one of you....but she's pretty special.  Who knows, maybe we will become a big sort of community of accountability snobs!

For anyone that eventually shows up here to see what we do, I am Stephanie.  I have been a Physician Assistant in family practice for 16+ years.  I have battled with my weight since I was in 4th grade.  I have experiences and thoughts and perceptions and beliefs that have been molded by my experiences as an overweight girl/adult.  About 3 years ago, I underwent gastric bypass.  This was an absolute last resort for me when I found myself a 40 year old mother of a very young child.  I couldn't live with the thought of living on the sidelines of my children's lives...I WANTED TO BE IN THE ACTION!  To do this, I took action.  I lost 120 pounds and went from a top weight of 284 to my lowest after surgery weight of 159 (I hit this only once).  Many of you may think that this surgery is cheating or taking the easy way out, let me set you straight....it's a tool, a tool that can be misused and can be rendered useless if not respected. 

Working in the career I do and being seen and recognized easily in my small midwest town, I find that I am challanged everyday to be an example how lifestyle change is required to make my tool "work" for me.  My first 5K was soon followed by a 10K, then 2 half marathons, full marathon, and a 160 mile in one day bike ride across the state of Indiana.  I share my  goals and accomplishments with a group of people who continually support me and likewise I support and encourage anyone who wants to take control of their life with support and a challengingly fun rapport.

I created this site because several people have discussed how difficult it is to be accountable only to yourself.  I fail to understand why we (including me)  think so little of ourselves in some aspects to place minimal value on our accountability to  ourselves.  I want to use this place for REAL talk about how we are going to take control of living RIGHT.   NO excuses, NO blame, NO drama....just getting it on with people who want to move out of the place they are and into a healthier lifestyle physically, nutritionally, emotionally and spiritually (for you girls wondering out there....sexual health falls in there someone too)!

I would like to welcome this site as a place to log daily food and exercise diaries, short and long term goal planning,  and a safe place to drop the roadblocks that sit in our way of getting where we want to go.  I will start posting my own food/exercise log starting tomorrow.  I invite expertise that is helpful and constructive but beg that this not become a place of apathy, excuses, and looking the other way.

Let me know what you think!!!