Healthy Maintenance Support Group**

Hi!  I'd like to start a new 'HEALTHY Maintenance Support Group' thread here... We can lend support to one another through-out our maintenance journey, share health and nutrition information, daily food menu's, any interesting recipe's etc....  Most importantly, there will be NO weigh-ins and please NO posting of weights.  The actual number isn't important here... (in other threads I've participated in it actually can get quite discouraging)... so, please, none of that here.  Let's focus on maintaining a healthy weight, being healthy, and living life.   So, who's with me??

my parents r FREAKING out about my brother and think he wont be able to go.  he went to the doctor and its sprained and got painkillers, i think/hope everyone is overreacting.

K9-the podcasts r great! ive only listened to 1, well 1/2, its something like diet to live longer and some i really like, some i think is a little crazy like he says "nutritious starving" is good or that he eats a bunch of egg whites at 1 meal, the next is complete vegetarian, then judt chicken, no junk its like come on, r u 4 real??! but it is entertaining. yea, at 5'3.5 or so i was up to almost 160, i was always big and i started all this bc i hated sitting down and feeling the flab over my pants, which i still have! the chicken+rice +burrito recipes sound so good!  r they lunches or dinners or both and what would u do for a side, if any, for lunch lets say?

soup doesnt keep me full either! lol

today do far-

B: cereal+milk, greek yogurt, apple~450

L: tofu salad sandwich, lots of diff fruit, chocolate/mocha almonds, Drumstick ice cream~430

S: mini chocolate PB sandwich, a peach~150

planning-

D: hotdog+toppins, corn on the cob, salad, fruit~300?

S: apple, yogurt, pb or trail mix~350

WO- 30 Day shred level 2, 28 min walk but dont know the distance

Brocolli soup sounds good.  I like most soups.   Soups like brocolli, mushroom, pea, etc. always are good with a sandwich of some sort.

It's sort of interesting to me what "health" foods I have frozen in our refrigerator's freezer compartment:

• 4 packages of 93% lean ground beef
• 7 1 pound packages of grass-fed beef ground beef
• 2 1-pound packages of Shurfine corn
• 3 whole wheat dough balls
• 1 canister of ground flax seed
• 7 freezer bags of diced bell peppers
• 3 freezer bags of diced white onion
• 4 freezer bags of diced peppers and onions mixed
• 3 large freezer bags of shelled walnut pieces
• 2 large freezer bags of raw almonds

As far as protein with your soup, if you liked salmon, I have (when I can) been buying wild salmon fillets at Wally World.  A 4 oz skinless, boneless fillet is only 100 calories but has 19 g. of protein.  I often cook in EVOO 2 or 3 of them.  Better yet would be if I would broil them.  Otherwise, a 4 oz. patty of 93% lean ground beef is only 160 calories and has 28 g. of protein.  One cup of diced light turkey meat is 220 calories but has a whopping 42 g. of protein. 

Agru:  That sucks that your parents are freaking out about your brother!  Can't he just hobble around on some crutches?  It'd be a shame for him to miss out just because of a sprain.  I still love the podcasts... the bunch of egg whites, etc. is a bit extreme, but he's a really reputable nutritionist, so I figure he knows what he's talking about.... it's his area of expertise.  Doesn't mean I agree w/everything he says...  But, I think he has a lot of great points and is SO smart!  I agree w/you on the no junk thing is a bit unreal, but he has talked about it in moderation on other podcasts...   I'm still trying to figure out my chicken/rice/beans/burrito thing... most of the ingredients are so high calorie, so I'm trying to figure out a balance for the burrito... it'll probably be a lunch w/out a side.  Should be okay on it's own since it's a lean protein (chicken breast) and complex carbs (beans & rice).... at least that's the plan.  LOL, you and your tofu sandwich!  It just keeps reappearing in your menu... you must really like those, huh?  :)  Mmmm... mini choc PB sandwich.  Good job on the 30 Day Shred!

John:  Wow, you sure have a lot of stuff packed in your freezer!  Not a fan of salmon... the diced light turkey meat sounds good though, thanks.

My day...

B-fast: Egg Beaters/cheese, ww waffles/strawberries, coffee (260 cals)
Snack: Luna Bar, Strawberry/Banana Smoothie (394 cals)
Lunch: Tuna Salad Sandwich on ww bread (220 cals)
Snack: Coffee, ww bread w/PB, Plum (229 cals)
Dinner: Jimmy John's Turkey Tom Sub w/out mayo (321 cals)
Snack: Blueberry Vitamuffin, Weight Watchers Candy Bar Ice Cream (250 cals)
Total: 1674 cals + some various grapes & cantaloupe..
W/O: none... walked some though (rainy and very humid out today)

I guess we have a nice-sized freezer because that stuff really doesn't take up much room.  Do you like chicken breasts?  A skinless, lean chicken breast will give you a lot of protein for not that many calories.

I ate 5 really healthy meals today; I went over my calorie allowance a bit, but not bad.  I have found when I decide to eat 5-8 meals a day, each roughly in the 300 calorie range, that, overall, I feel pretty full all day long.

meal 1:  2 cups of red beans, 2 tbs. bq sauce, 1 tb. ground flax seed  320 calories

meal 2: 5 slices of D'Italiano lowfat bread, 3 tbs. of Fitnutz crunchy pb mix  290 calories

meal 3: 1 6 oz. 93% lean hamburger patty with sweet mustard and ketchup 260 calories

meal 4: one 14 oz. shredded cabbage w. 2 tbs. sunflower seeds,1 tb. flax seed, & 4 tbs. lowfat dressing 315 calories

meal 5: 1/2 cup (dry) steel-cut oats with 1 tb. maple syrup & 1/4th cup skim milk 370 calories

Beverages:  3 glasses of water; 1 pot of strong coffee; 2 glasses of diet soda

I didn't put as much into my workouts today, either, but I got enough done to satisfy me:

17 minutes heavy bag

7 minutes abs/crunchers

16 minutes biceps

1 hr. 13 minutes walking (only around 3.5 mph)

35 minutes stationary bike (I tried to keep the heart rate monitor above 145 on average, but only achieved keeping it above 140)

Good morning!

John:  Good job on eating healthier meals... don't worry about going over on your cals a little, at least it was healthy stuff, right?  Looks like you did well w/your exercise too!

Have a great day everyone! :)

Well, I am off to a good start.  A brief thunderstorm went through at 4:00 a.m. and woke me up.  So I ended up eating my steel-cut oats with maple syrup and skim milk.  I went on an early morning walk (not very fast, though) for 1 hr. 13 mins.  Then I got inspired to do abs/crunchers for 13 minutes, which I enjoyed, although that is not always the case.  Finally, I walked the 10 blocks to the grocery store and carried a small sack of groceries back.  So now....I think a nap might be in order. 

One more thing--come Sunday (after 6 days of my eating healthy and exercising consistently) I am going to make some carmarel popcorn--the homemade kind that is soft and sweet, not like Cracker Jacks.  I also am going to take Sunday off from exercising.

hi my name is Ricardo, and i'm still farely new to this, but since i've been a member of cc, i've been able to start practicing a healty lifestyle, and it feels great.

good morning everyone!  i leave for paris tomm and i have NO clue whats going on w/ the brother?! lol

PILGRIM-holy cow r u active!!!! what time do u wake up?

K9- the podcasts, they were deff entertaining and helped while i was walking to keep me distracted if i got bored! i think i want to try walking as my excercise when i dont do jillian michaels bc im bored of the gym and jogging, well i domnt think its for me!  w/ walking tho, i dont know my disance just how long ive been out, i try to keep a steady pace so my heart rate is elevated but thats about all i go by. yea, w those casseroles, it sounds like a great idea but the cals r always a bit high and i like having sides w/ my meals, if u cant tell but w those, yea, all the food groups r ussualy included but then where/what do u add is my thing.  oh, i used to buy Blue Diamond flavoered almonds where it was 1/4 cup or 24 nuts for 150-160cals depending on the flavor but the Cocoa Emerald almonds, it only goes by 1/4cup, not # of almonds, have u figured out the cals for it? i dont have a scale or anything. ooh, jimmy johns, we dont have that but it sounds fun! lol

Jamrock- hi Ricardo, welcome!  yes, we'd like to promote a healthy lifestyle in this thread, whatever that may be for YOU since we are all diff, at diff points in life, w diff goals.  congrats on ur new lifestyle and please feel free to join in!

Ricardo:  Welcome.  Jump right in with any ideas you have about diet, exercise, healthy foods, good web sites, etc.  What are some of your favorite foods and what exercises/activities are your favorites?

agru:  This was a bit unusual for me, since I wouldn't normally get up then.    I decided to wait for my nap until I ate some more protein, so I had 6 eggwhites, EVOO, and 2 tbs. of ground flax seed.  Now, I am going to lie down for a while.  That only leaves me 3 meals the rest of the day--so I will have braeburn apples for one of my meals.  For the other two I will probably have a lean ground beef patty and cabbage salad.

By the way, that seems a bit more exciting and adventuresome than I can handle--leaving for Paris and not knowing what is going on with your brother.  Well, I hope all the news is good news.  Sounds like one heck of an interesting time!

John:  Well, you sure are doing great today!  You're one of those early bird type people, aren't you?  I hate getting up in the morning... always a chore.  Good for you on getting so much exercise in and being so active!  Keep it up and I'm sure you're really going to enjoy your special treat on Sunday and not exercising!

Ricardo:  WELCOME to the group!  I'm so glad you're doing well and keeping the fat off.  Happy that you decided to join us here.  :)  So, what kinds of things do you like to do to stay fit and healthy?  What're you into?

Agru:  Oh no, brother drama!  Is he okay?  Yeah, I love listening to the podcast when I'm driving or walking.. makes time go by so much faster.  Sometimes I wish I had something that could track mileage while walking or running, but I only have my HRM and GoWear Fit...  I look up miles on a website sometimes, called www.mapmyrun.com.  The Cocoa Emerald Almonds are about 1 gram per almond... think a serving is 28 grams, so if you count out 28 almonds you'll be within an actual gram or two of the serving.  I can't believe you don't have a Jimmy Johns... it's pretty good.  If I don't talk to you before you leave for Paris - Have a wonderful time, try lots of different foods, and just relax and enjoy yourself!  :)

I am currently making some Chicken Picante in my crockpot right now... trying to decide if I should make some whole grain brown rice for a side, or black beans... also trying to figure out a compilation for a chicken/rice/bean burrito... don't want it to be too high in cals.

Something I was wondering.  What do all of you do when you are exercising and can watch or listen to something while working out?  I plug in my earphones to the TV when riding my exercise bike and often play my Mp3 player when walking (I would not be able to walk around the track for very long without music--because it is sooooooooo boring!)  Do any of you do your workouts to TV and/or listening to music?

Karey:  No I am not usually an early bird type person, but the thunderstorm woke me up.  I used to be a night-owl type person, watching movies and playing on the computer 'till the wee hours of the night, but once I went into my exercise/diet regimen, I basically got "normal" hours, within reason (8:00 a.m. to 1:00 or 2:00 a.m. or so--with an afternoon or late morning nap, of course).

I ate healthy again today. Again, I was a bit over my calorie limitation, but not bad.

• meal one:  steel-cut oats, maple syrup, skim milk   370 calories
• meal two: 6 egg whites, 1 tb. EVOO, 2 tbs. ground flax seed 300 calories
• meal three: 2 apples, 14 oz. shredded cabbage, lowfat dressing 360 calories
• meal four: 6 oz. lean ground beef patty, sweet mustard, ketchup  260 calories
• meal five: 2 cups of small red beans, bq sauce  275 calories

Exercising for today:

• 1 hr. 13 min walk (around 3.5, or a bit slower)
• 13 minutes of crunchers
• 20 minutes of triceps and handgrips
• 16 minutes heavy bag
• 35 minutes stationary bike (kept heart rate around 145 average)
• walked to grocery store and back (1.58 miles)
• walked to Dollar General and back (1.75 miles)

hi guys!  leaving for paris tomm at 1ish+stil not 100% about my brother, if hes coming ro what.  we might do like a whole commute to the airport, bus to subway to train, something like that, since were not taking much.  i wont be doing any formal excercise tomm which yes, gets me crazy, but i suppose traveling is something in itself.

Pilgrim-sheesh!! idk how much u "went over" ur cals since ur goal is super low but all healthy food and SOOOO active, food=fuel.  good for u

K9- ugh, lol, we have none of the good chain restaurants here, lol, thats the 1st thing i comment on, haha!  i think by like 3am my mother has to know by if we need ot cancel his ticket!  were taking a few poptop cans of tuna, granola bars, maybe some cereal and maybe a bit more if my brother comes, which i think he will, bc he keeps super kosher and wont eat a thing unless its marked kosher, like not even bread or milk but im planning on having lots of fresh bread and stuff, limiting cheese bc it gets me, but trying what i want.  thing is, i was hoping wed do lots of walking but w a sprained ankle that my brother has, i dont think we will and thatll get to me when it comes to eating if were not so active there, at all!  ok, so the almonds would be 150/28 to see how much each is? about 5-6 cals each? no way! idk what chicken picante is but id vote for black beans! oh, w/ maymyrun which ive used, when i walk i sometimes just go on such random streets that idk that ill know the names afterwards when i come to log it, i guess ill have to try.

tues- so far

B: cereal+milk, fage 2% yogurt, apple~450

L: tuna salad sandwich, fruit, Cocoa almonds~370

S: strawberry shortcake icecream bar-180

WO- i found ON Demand WOs on tv so i did a 10min ultimate express weights and 15 min ultimate express abs, 1.59 mile in 17mins

I'm only on this 1500 calorie a day thing for 6 days; I am testing some results and data out of curiosity--using myself as a bit of a guinie pig.  I know full well for my activity level and my BMR that I need to be somewhere between 2200-2600 calories to maintain, depending on my activity level any given day.  Since I am deliberately cutting calories, I am making very certain that I am consuming very healthy foods and none of those things that I sometimes throw into my diet, like nonfat Cool Whip, sugar cookies, milk chocolate, etc.

---------------------------------

I found an interesting article on about.com written by Shereen Jegtvig.  Here is a quote from it that I think is very accurate; I have found many other experts who have stated similar things: "

"Remember that eating a healthy breakfast is the best way to start off your day, and be good to yourself by eating a healthy breakfast. Notice how much better you feel through the morning and the rest of the day when you don't skip breakfast. 

Stay away from the sugary cereals, syrups, pastries, and white breads because they are digested quickly and will leave you hungry and tired in a couple of hours. Protein and fiber satisfy your hunger and will keep you feeling full until lunch time. [Bold is my addition.  I really believe in getting fiber and protein for breakfast.  That is why my breakfast is often small red beans or steel-cut oats or whole wheat pizza crust or Barilla Plus pasta, etc.]

If you really don't like to eat breakfast, you can split it up into two smaller meals. Eat a hard boiled egg at home, and an hour or two later, take a break from work and snack on an apple and a handful of healthy nuts like pecans or walnuts." [Bold is my addition.  I have found that eating 2 braeburn apples or eating 1/4th to 1/2 cups of walnuts or almonds really helps me through the day.  I also think 2 tbs. of peanut butter could do the same thing.]

Pilgrim-so ur seeing what 1 week w/ a 700-1100 calorie deficit would do?  yea, i love bfast.

tues-

B: cereal+milk, fage 2% yogurt, apple~450

L: tuna salad sandwich, fruit, Cocoa almonds~370

S: strawberry shortcake icecream bar-180

D: hotdog+toppings, veggies in oil, salad, fruit, raisins~300

S: trail mix, apple, yogurt~350

i also randomly pick at lots of fruit throughout the day, grapes+cherries or whatever and dont count them, oh well

WO- i found ON Demand WOs on tv so i did a 10min ultimate express weights and 15 min ultimate express abs, 1.59 mile in 17min

Yeppers!  I yam!

BTW,  I have 3 unopened canisters of those Dark Chocolate Dusted Almonds, just waiting one of these days for me to open one up and suck and chew the goodness right out of them.

Hi guys!

John:  Good job on eating healthy again today!  Sounds like an interesting article you found... I agree 100% that eating breakfast is important, and that what you eat for it is also important.  I always try to make sure I get some sort of protein (almost always my Egg Beaters) and fiber/carb source... usually either my ww waffles or oatmeal... I usually alternate days.  I honestly couldn't imagine not eating breakfast, I'm always hungry in the morning... then again, when am I not hungry?  LOL  Yum, I love the cocoa almonds... recently bought a big canister at Sams Club.  I always have to weight them out ahead of time though, or I could eat a ton of them in no time.

Agru:  Good job w/the food and workouts!  I'm a lazy butt lately and I didn't even workout today again... although, I was really busy at work today and didn't get much sleep last night... so I was tired.  Hoping tomorrow will be better!  I made the Chicken Picante and did a side of black beans.  :)  Excited to see how it is.  I sometimes snack on random fruit here and there and don't count it either...   Are you excited for Paris!?  =)

My day:
B-fast: Egg Beaters/cheese, plain oatmeal w/PB, coffee (293 cals)
Snack: Luna Bar (190 cals)
Lunch: Crockpot Chicken & Rice Casserole (412 cals)
Snack: Cottage cheese & cantaloupe , coffee (130 cals)
Dinner: Quizno's Honey Bourbon Chicken Sub & Chili cup (460 cals)
Dessert: Skinny Cow French Vanilla Truffle Bar (100 cals)
Snack: Banana w/PB (170 cals)
Total: 1754 cals

hi K9- yes!! super excited! still dont know about the bro but im thinking hell come.  ur day sounds SUPER yum and the activity, well u said urself u were busy at work, i think its A-OK! lol im thinking 8cals per cocoa almond? not that i eat 8 but i dont always have 28, ya know?  wow, a sub+chili for 460, thats amazing!  hope u get a good night of sleep and ill be back the 13th!!

stay well everyone!

"I always have to weigh them out ahead of time though, or I could eat a ton of them in no time."  Isn' t that the truth!  I either count out 26 or just dip in a 1/4th measuring cup (and fill it to the brim to "cheat") Last week or so when I wasn't counting calories, I had over a half canister next to the computer, and I ate all that were left in it, probably around 8 or 9 ounces worth.

From Men's Health on MSNBC Today:

The 5 unhealthiest sandwiches:

http://today.msnbc.msn.com/id/32240627/ns/tod ay-today_health/?GT1=43001

Hi, I am Wan. I am a new on cc and I came to follow Karey's posts. I just want you know your posts are very motivating and even enjoyable.  Keep it up.