Posts by shelbug

I usually estimate about 80 cals per ounce of bread/roll when I don't know the actual calorie content.  A roll about the size of your fist is usually about 2 ounces (depending on how dense the roll is, if it is a really hearty bread, I'll estimate 3 ounces for a fist shaped roll).  Hope that helps.

I find that my time of the month can get really wonky if I am under more stress than usual.  So even if I my eating/exercising hasn't changed, increased stress can make my period longer, shorter, more heavy, less heavy, earlier, later.  You get the idea.  Also, if I restrict my calories to more than a 500 cal deficit I am not as regular.  Just some thoughts.

For me the big factor is how much spandex is in the fabric.  I am 5'3 164 lbs and wear anywhere between a 12 and a 16 depending on whether or not it is stretch denim or regular denim.  How low it is cut makes a huge difference as well.  Higher waist = bigger size, lower waist = smaller size.  

I aim for between 1500-1900 calories a day depending on how much I exercise.    I try to eat small portions about every 2-3 hours.  I also try to drink 2-3 liters of water daily, depending on how active I am and how many caffenated drinks I have.  I try eat a lot of fruit, veggies, whole grains, and healthy fats (nuts, olive oil etc).  I also usually have a cup (or two) of coffee or tea everyday.  Lately, I've been on this quasi-vegetarian kick so I haven't been eating a lot of meat -- it just doesn't sound good to me.  I also have chocolate at least once a week -- I just plan it in to my calories.  I have lost about 34 pounds since January and went from a size 20 to a size 12.  I would like to lose about another 25 pounds. 

 A typical day would look something like this:

Breakfast: oatmeal w/ cinnamon, walnuts, and raisins.  Sometimes I will mix in applesauce, pumpkin, flaxseed instead of the walnuts and raisins .  I also like Kashi cereal, eggs with spinach and other veggies mixed in, and toast with peanut butter (I only use the natural kind).  Oh and sometimes I will do a smoothie for breakfast (some combination of fruit, soy milk, protein powder, flax seed, raw oatmeal, or cocoa powder).

Snack: something like plain yogurt with fruit mixed in, nuts or seeds (pumpkin seeds are fantastic), cottage cheese, maybe a luna bar or zbar

Lunch: lately its been peanut butter and honey on whole grain bread and either cucumber slices or carrots.  I will also do veggie sandwichs (hummus + as many veggies as I can fit on the bread) or a cheese sandwich.  I was eating a lot of lunch meat for a while, but I haven't been lately. 

Snack: carrots and hummus or something off the morning snack list

Dinner:this varies alot.  I try to have some protein, some grains, and lots of veggies.  I don't always cook this meal my family does, so sometimes it is less than ideal.  I also tend to eat out more for this meal than any other.

Snack: Sometimes I will have an evening snack, sometimes I won't.  When I do it tends to be popcorn, skinny cow bars, plain yogurt with mixed berries

In terms of exercise, I try to get  45 minutes four to five days a week.  I alternate my cardio (running, biking, swimming, stair stepper, eliptical, walking) and try to get some strength training in a couple times a week.  I have to confess though, that I really prefer cardio to strength training so it often gets shafted.  I also try to do yoga at least once a week. 

I'm from the NW, so Starbucks is in my blood!  The Sugar Free Cinnamon Dolce latte is my current fav -- nonfat milk and 12 ounce size.  If I want more of a coffee buzz I'll get an Americano (just espresso shots and hot water) and add splenda and a splash of Nonfat milk.  They also have a lowfat marionberry muffin at my starbucks-- it is still about 200 cal or so, but not the worst in world if you plan for it.  I don't know about taco bell, I don't eat there.

You might try changing your work out too.  Your body can adapt to whatever you have been doing, so switching activities/intensity level can help break plateaus. 

Here's the link to the article that was posted in the Chicago Tribune about the water drinking "myth".  http://featuresblogs.chicagotribune.com/featu res_julieshealthclub/2008/04/water-sustains.h tml

It is important to note that the scientists making the claim about the 8 cups a day "myth" published an editorial NOT a clinical study. This means that the "facts" presented by the scientists in question are simply opinions.  True, the the authors of the editiorial in question are probably smarter than I am, but nonetheless they are not basing their opinion on rigorous clinical trials or scientific study.   In fact, the article itself states that there is no evidence to either prove or disprove either side; to quote the article, "And what they ultimately concede after reviewing the literature is that there's not enough evidence for either side: No clear data exists for a lack of benefit, either."  

In light of the lack of clear scientific studies demonstrating problem of water drinking, I am going to continue my practice of drinking about 2 liters water daily.  My body is infinitely happier when I do and is what has been recommended to me by numerous sources.   For more information about proper hydration check out the Mayo clinic's article:

http://www.mayoclinic.com/health/water/NU0028 3

I think about my grandmother.  She turned 75 last year and called from the top of a mountain that she was hiking.  I want to be able to hike a mountain when I am 75 and I know I won't be able to if I don't make healthy lifestyle choices -- including losing the extra 60 pounds I've been carrying around.  I am on my way though -- I have lost about 20 pounds -- only 40 more to go!

Eating nuts is a really great thing -- even though they are calorically dense and high in fat-- it is good fat.  Plus I was talking to my nutritionist and she said that the higer fat and good protein in nuts will make you feel full longer.  So it is a good thing all around.  I am eating around 1800 calories a day and work out regularly (I aim for at least half an hour five days a week).  I have been consistently losing weight for the last three months (I started at 195 and I am now at 178).  I actually have to make sure I eat enough calories to compensate for my increased activity on days I work out hard -- I am much more comfortable eating only about 1500 calories a day.  And because I try to try nutrient dense, real foods  throughout the day,  I find that I generally am not hungry and overall satisfied with the food I eat.  Anyway, don't be afraid to eat more calories to compensate for increased activity; otherwise, you won't have the energy to be strong and active.