by VivianS » Fri Dec 04, 2020 3:45 pm
VivianS December 4, 2020 to December 11, 200 next weigh in...
Weight change 145.4 -144 = loss of 1.4 pounds
Maximum Weight Loss checklist * = compliance for the day.
1. Start each meal with a soup and / or salad and / or fruit. * * * * * *
2. Follow the 50 / 50 plate method for your meals, filling half your plate ( by visual volume ) with nonstarchy vegetables and 50 % ( by visual volume ) with nonstarchy vegetables and 50 % ( by visual volume ) with minimally processed starches. Choose fruit for dessert. * * * * * * *
3. Greatly reduce or eliminate added sugars and added salts. This includes gourmet sugars and salts, too. If either is troublesome for you, you can eliminate them. * * * * * * *
4. Eliminate all animal foods ( dairy, meat, eggs, fish, seafood ). * * * * * * *
5. Eliminate all higher fat plant foods ( i.e. , nuts, seeds, avocados, tofu, soy ). * * * * * * *
6. Eliminate anyadded oil. * * * * * * *
7. Eliminate all higher calorie - dense foods including flour products ( i.e. , bread, bagels, muffins, crackers, dry cereals, cookies, cakes,puffed cereals, air-popped popcorn and dried fruit. * * * * * * *
8. Don't drink your calories ( especially from juices & sugar-sweetened beverages ). * * * * * * *
9. Follow these principles, eating whenever you are hungry until you are comfortably full. Don't starve yourself and don't stuff yourself. * * * * * * *
10. Avoid being sedentary and aim for at least 30 minutes or more of moderate exercise daily. (i.e., brisk walking ). * * * * * * *
Victories, comments, concerns, questions :
FRIDAY, December 4, 2020 145.4 pounds, 35" waist, 25.8 BMI,30.1% fat , 1154 calories needed to sustain this weight.
Help! I added another comforter on my bed and I don't want to get out of bed! Even the thought of going swimming doesn't motivate me. Little sweetheart asked me to send dear husband to see her today. Maybe later.
Steel cut oats and fruit are screaming from the kitchen. Maybe later.
Later got here. The repairman arrived to fix my dryer! He had it fixed quickly. I went to the laundry room in time to thank him. My husband paid the man and they chatted a little about sports. He was courteous and wore a mask. He stayed 6 feet away from us. Dear husband checked the dryer after the repairman left and noticed that the dryer hose had come loose when the repairman moved it back into place. He leaves plenty of room between the wall and back of the appliances so he can inspect them regularly. My dear husband went behind the dryer with a screwdriver and put the dryer hose back in place and tightened the screw to hold it securely in place. The slim man squeezed between the washer and dryer, then we moved the dryer back in place.
The principle of inspecting regularly is what we are doing by reading the 10 point check list daily and looking for anything that is different or needs to be corrected. Inspecting frequently and thinking about how things ought to be keeps us out of trouble.
I ate breakfast and went for my swim. I swam 55 minutes but only 950 yards. The lifeguard poured chemicals in the water early so I got out ASAP! This was my last night to swim. I am grateful he was willing to come to work. I was the only swimmer. The pool is closed until spring.
I lifted weights after midnight, but I am used to doing the first two sets in bed. Then I stand at the end of my bed to do the last two sets. My bed feels much better than the wooden weight bench at the YMCA. I think I will spend my exercise hour at the YMCA using the rowing machine next Friday night.
I measured 1 cup of pineapple instead of eyeballing it. My eyes are BIG!. They have never been bigger than my stomach. Stomach stretches to fit as much of Maximum Weight Loss foods as I will let it have and I don't feel stuffed. I'm comfortable. I also added more water to cook the steel cut oats. Maybe my guts will be happy. I think my meals take a long time because I am constantly getting up to tend to the kids. My lunch pail contains a finite amount: :3.5 cups but I noticed in the grocery store last night that the salad bags vary in size. I think I have been eating 6 cups of Romaine lettuce. I'm going to watch that a little closer. The extra water filled lettuce makes my guts happy! 6 cups have made me more comfortable than 2 cups.
I want to add more vitamin A vegetables, but I have eaten about 1150 calories so I am not going to eat more tonight, until dear husband gets up to eat. I will add butternut squash .5 cup to (white potato 1 cup + 2 cups water) soup and perhaps 1.5 cups of Brussels sprouts. Those calories go on tomorrow 's tab...but I chose not to eat the potato soup. Chronometer indicated that I did not get enough potassium or phosphorus. It showed 1123 calories, so I reached that goal of restricted calories for weightloss, but I robbed my body of necessary nutrients.
SATURDAY, December 5, 2020 I weighed 145.4 at 11:21 a.m. after 10 hours of sleep and urination. 144.2 at 11:31 after a bowel movement, and 143.8 after more urine and bowel movement. I started wondering if my scales were wrong. I decided to test the scales by placing my 10 pound dumbbell on it. With all the padding on it for my hands, it weighs 10.6. I cleared the scale and placed the dumbbell on it again and it showed 10.6 again. So I suppose that my weight is143.8 pounds. 35" waist, 25.5 BMI, 30.1% fat, 147.96 running average. Maybe I should have waited until today for my weigh in, but I'm losing weight.
It's time for me to go to the grocery store. I need mushrooms to make 6x4 soup and something for dear husband to eat tonight. He likes to do the shopping, but he has been sick for a few days and has stayed in the house since it is cold. Coumadin has a side effect of making a person suffer in cold weather because his blood is so thin to prevent blood clots. Believe me, every pound you lose and every bite of saturated fat you don't eat saves you ftom suffering a heart attack or stroke. You don't want to go there. My daddy died with a massive heart attack. One of my brothers died with a stroke. I stayed at the hospital with both of them. Diabetes and lots of movie butter, oily, salted popcorn contributed to their deaths. I try to remember their suffering when I am tempted by the thought, sight, smell or memory of popcorn. It was greatly enjoyed in ignorance. Now I know better.
My blue-eyed siblings used to tease me that I have brown eyes because I am full of sh...BM. Now I eat so many collards that my BM is green. My brown eyes do have a big percentage of green in them ! Ha!, Ha,ha,ha! So since I had a BM this morning, I changed my post from 1.4 gain to a -0.4 pound loss. It doesn't matter to anyone but me. Maybe Wildgoose won't care or fret about it. I hope that Mark is doing well, is healthy, on vacation or being trained ...anything but being sick.
I drank 100 ounces of filtered water during this day.
I ate steel cut oats and 1 cup of pineapple for breakfast..
I ate 6x4 soup: brown rice, lentils quinoa, dry split green peas, bell pepper, mushroom slices and water chestnuts with 1/2 cup of frozen green peas.
6 cups Romaine lettuce and one chopped 2 1/2" tomato.
I ate my regular lunch pail :beans greens, brown rice, 2 veggie soup.
I cup of potato with 2 cups of water blended into soup with salt sprinkled on top.
I've eaten about 1650 calories, but I shopped for an hour, t unloaded the groceries and stood up while cooking 10 servings of brown rice and 10 servings of 6x4 soup. I think I burned the extra calories in the potato soup balanced by the extra lettuce ( 50/50 plate) and I got enough potassium and phosphorus. The scale and tape measure will tell the tale tomorrow. I still have my dear husband's meal time to go.
I have rested a while and talked on the phone with my 86 year old cousin. She is thin, too. Her brother died at age 97. He was always thin. Their mother, who was 5'6"tall, lost weight during the Great Depression until she weighed 80 pounds. She suffered from poor health for the rest of her life. She didn't have a long , healthy life. The quality and quantity of our food makes our health easier to maintain. Figuring out what nutrients we need on a low calorie diet is much easier on the Maximum Weight Loss program. We are eating low-calorie, high nutrient density food.
SUNDAY, December 6, 2020 144.2 pounds, 35" waist, 25.5 BMI, 30.1 % fat, 147.87 running average, 1148 calories are needed to remain at this weight..
The goal now is to be a wise consumer of calories and nutrients . How do I get the most nutrition for the calories I consume since I have so few calories? How to I avoid cheating myself of needed nutrients for the sake of weight loss? How do I make myself eat foods I don't like to be able to have needed nutrients? Hint: I eat potatoes which I don't like because I need potassium and phosphorus and they keep me from being hungry. I will eat potatoes with salt. Are there other foods supplying potassium and phosphorus that I do like? Investigate!
The other side of the equation is to increase my activity level. I prefer staying in bed and being warm. Cutting wood warms you twice, but I have no wood to cut nor a stove to burn it in..Yea! Modern life is easy for some, but I have to find satisfying ways to expend calories, too.
I drank 100 ounces of water. I consumed 1116 calories.
I ate pineapple and steel cut oats for breakfast. Oats are a good source of phosphorus!
I ate freshly made 2 veggie soup 1.5 cups, potato soup ( 1 cup of potato) and cabbage 1 cup.
Later I ate 1 cup of potato and 1 cup of cabbage. I ate 12 ounces of pineapple for dessert.
I have worked steadily this evening to be dressed and fed during the next four evenings with the children. I'm ready. I took the chair out of my laundry room when getting ready for the repairman. I didn't put it back . I stood up to do the laundry for the first time in months. Every calorie counts. The children are bigger and I am not as tired as I was when baby number two was born. Their momma, grandmother and I were busy nonstop when I was with them. Sitting down at home to fold my own clothes was really necessary. Changing my diet and losing weight has strengthened me.
I am so thrilled that my waistline has stayed at 35 inches for several days. I am not worried about my clothes being loose. When I was younger, I was always cold. I would get sick. I have been wearing long johns under my jeans the same way I did when I was very young. That has taken up some of the slack. I think I am going to buy some silk long johns for dress pants. My 100 pound sister told me the secret to staying warm. I won't know until I try them. She coughs, too. I don't know if underwear is the answer. I have lost my thick layer of fat that was keeping me warm. That is the only thing that makes me sad to see it go. I can get a wet suit so I can still enjoy swimming during cold weather.
Beloved is still asleep. He has been coughing for at least a week, but he has no fever. The children are missing him.They were disappointed when he didn't go see them tonight. I have 10 packages of food for him in the freezer when he decides he is ready to eat. They are small servings that will thaw quickly. His potato is cooked and can be ready for him when he comes to the kitchen.
MONDAY, December 7, 2020 143.6 pounds, 35" waist, 25.4 BMI, 30.1% FAT, 1145 kcal to maintain this weight. I lifted weights before going to sleep.
It is time to eat breakfast and go see two little ones.
+ will drink 100 ounces of filtered water in this 24 hour period. I have had 20 ounces with bed time medicines and 2p ounces with start the day medicines.
Breakfast: Steel cut oats, 1 cup mango chunks, water and Miralax. 30 ounces to sip over a two hour perio in soup for those hours at their house.d. When I return home I will drink 30 more ounces over a two hour period. I don't drink anything around the children because they want to drink out of my bottle or put their hands in my glass. This way I avoid, hassle, spills and frustration. It's just easier to get my fluids from my soup.
Lunch: 6×4 soup with .t cup green peas, 1.5 cups mustard greens, 1.5 cups 2 veggie soup, .75 cup black eyed peas, .75 cup brown rice, 6 cups Romaine lettuce, squeeze of lemon..
Dinner: .25 cup potato+ water in blender, .18 cup butternut squash in blender add 1 cup cabbage and .25 teaspoon sea salt. (The grains are big enough to taste and enjoy on my tongue.)
.33 cup of black seedless grapes (I am sure I ate 12 small grapes) I''m guessing because I didn't put them in a cup. 1.5 cups is a serving. Grapes come in many varieties and sizes. I have no idea how any body is certain about counting calories, but I think I may as well do it. I know I eat less when I think about numbers. My volume eating is stymied a little .
The total calories for the day was 1191. The nutrient counts were not good, but my stomach is happy. I'm satisfied with the quality of the food I ate.
TUESDAY, December 8, 2020 143.0 pounds, 35" waist, 25.5 BMI, 30.1 % fat, running average 147.48 Today I consumed 1444 calories according to Chronometer. I am doing all the shopping, cleaning, cooking and just watching for my husband's needs. He has lost his voice from coughing so much. I decided that it is more important for me to rest when he does because it has been an all night "attention necessary" situation all week. He is eating now and it is 1 a.m. (actually Wednesday morning ). I took care of the children with their momma while grandmother was away. I help with the housework and read books to the children. Momma's schedule has changed and she is bathing them herself. I miss bathing them and talking with them and playing with the bath toys. Beloved's sickness is making me feel uneasy about being around them. He is checking his temperature regularly and does not seem to have trouble breathing. They are in daycare, they are in contact with many other people. We must live life as it comes.
I ate 3 baby gold potatoes with salt sprinkled on them at the table and 1 strawberry, 3 bites of mustard greens before before bed.
I was eating while in the act of cleaning Beloved's dishes and pots ( untouched food) because he is still coughing.
A friend I saw at the grocery store said his wife and son have Covid19. A young eye surgeon from the practice where I have delayed my cataracts surgery is in the hospital with Covid, fighting for his life. I saw him grow up and know his family well. Three others I know are in the same hospital with Covid. My sister-in-law has had Covid and pneumonia for 20 days. Her husband and children have had it, too. They have stayed at home.
I thank God for my own good health. I think eating vegetables, really the whole vegan diet has strengthened me. Staying away from crowds has helped,too.
My 89 year old brother is in the hospital with pneumonia, sepsis, and anemia due to leukemia. He expects a full recovery. He has already beaten cancer of a different type in another part of his body with immunotherapy. They are treating the pneumonia and he is enrolled in a clinical trial of immunotherapy for the leukemia, but for the two weeks until it starts, he will be on chemo. He has always worked hard physically and been slim. I went to a vegan restaurant with him during the 1980's. I was impressed with how quickly the waiter returned with a huge steaming plate full of brown rice, cauliflower and squash.I enjoyed the meal. My mother was not pleased. We didn't go there again.
My husband won't go to any doctor except his cardiologist. My lung specialist said he and his granddaughter had Covid last spring. He was sick two weeks and recovered fully at home. That gives me hope for my husband who says he is having sinus drainage that is making him cough. If he decides he is sick, I will only be able to drop him off at the emergency room. He won't go unless they let me stay with him. There is no chance of that happening.
Those gold potatoes had a label declaring "about 4.5 servings/ 5 potatoes per serving." According to my calculations, there should be 22.5 potatoes in the bag, but there were only 12. Perhaps the bag is filled by weight and the 12 potatoes were just big babies! I wondered where the other 10.5 potatoes were hiding. I wondered if the calculation of 90 calories for 5 potatoes is right. Probably so. The potatoes were delicious and I enjoyed them. Beloved says he is tired of brown potatoes. It's time to try something new, but he asked me not to buy any more golden potatoes.
I ate 1444 calories including, 3 baby golden potatoes (mentioned earlier )with salt.
Soup of blended potatoes, butternut squash, and cooked sliced cabbage added to the soup, but not blended. I ate a little mustard greens and black seedless grapes,
Steel cut oats and 1 cup pineapple,
6x4 soup
Mustard greens, 1.5 cups, 2 veggie soup 1.5 cups, .75 cup black eyed peas, .75 cup of brown rice, 5.25 cups of Romaine lettuce with 1 small chopped tomato, 1 medium apple.
Black seedless grapes 1.5 cups,
2 fresh plums (I found them at another grocery store!)
100 ounces of filtered water
The "brisk walking" I did was to take the garbage can to the roadside and help the little one chase the cat. I don't know if anyone else considers what I did during the last 24 hours was enough exercise, but I am tired. I've done all I can do. I did laundry and the dishes at two households and I didn't get to the leaves that need to be swept off the back entrance of my home. There will be more leaves tomorrow. I will lift weights before I go to sleep. That's exercise for Wednesday!
I no longer record my before bed weight here because it caused problems for Mark about my weigh in. I may have upset Wildgoose by reporting a second weight, but I think that everyone knows that for most humans our weight fluctuates over the course of a 24 hour period. She's pretty unflappable for a goose. I am grateful to her for responding positively to my waist line dropping to normal. It has stayed at 35 inches for 6 days now.
WEDNESDAY, DECEMBER 9, 2020 145.0 pounds, 35"waist, 25.7 BMI, running average 147.52. I see my weight creeping up as I have been awake more and working more, but I have exercised less intensely. ( I'm TIRED!) I had a bowel movement shortly after awakening. I am grateful for the 2 fresh plums I ate before bed. They have lessened my misery.
Beloved is still coughing, but not as much and not as hard. He wrote a note to ask me to find an address on the Internet for him. When I hand him a written note, he groans because he knows from 40+ years of experience that I've lost my voice from coughing (chronic bronchitis due to allergies and asthma). Communication is so hard when we have to go to writing. He hates waiting for a reply. This morning before going to sleep he whispered that he felt better. I thank God for that news!
In referring to the coughing, he whispered, "I didn't realize it hurt so much." I asked, "Are you feeling pain in your ribs, throat, head, vocal cords, swallowing or all over due to lack of sleep?" He didn't answer except with a nod because his throat hurts when he talks. He won't be saying much for a while. That is frustrating, too.
Wednesday about 2 a.m., before bed I ate "2 veggie soup"(1.5 cups), 3 golden potatoes with salt, 1 cup of strawberries and 2 fresh plums.
WEDNESDAY afternoon- steel cut oats, 1 cup mango, 30 ounces of warm water with Miralax (15 ounces with my meal and 15 ounces when I return from my niece's house about 10 p.m.)
Lunch: 6 4 soup, .5 cup of green peas, steamed fresh collards 1.5 cups, 2 veggie soup 1.5 cups, .75 cup brown rice, .75 cup black eyed peas, 6 cups Romaine lettuce, small chopped tomato, 1 cup of pineapple. 4 small ears of boiled corn. 1801 calories for Wednesday, 12/9/2020. For exercise I lifted weights and mopped for 35 minutes.
Tonight Beloved is feeling better. He told me not to cook. I am going to bed. Good night!
Wrong! I spilled a box of oats Wednesday afternoon and had to clean up the kitchen countertop and all the things on it to remove the mess. One hour later, I went to bed. COUNT IT ALL JOY WHEN YOU ENCOUNTER VARIOUS TRIALS..That mess caused me to clean all my pots and pans which I keep next to the stove along with cooking utensils and a few decorative items. The grease on the pans we don't use every day was building up because my husband has stopped eating at "greasy spoon restaurants" during the Covid pandemic. He has been cooking with just a little bit of butter to cook lean meats. I'm just glad I have not been eating those lean meats cooked in s little bit of butter. I'm glad that grease and cholesterol did not go into my arteries.I'm sorry rhat the grease and cholesterol into his arteries. He has turned our home into a "greasy spoon restaurant". The grease was on everything. He ate broccoli with his meal at the restaurant and I didn't have to cook greens last night. No cooking and no clean up of nightly dirty dishes gave me time to clean up the oats/grease mess and really clean and organize that counter.
Why are my pots and pans on the counter? I had knee surgery in 2015 and I knew I couldn't bend over, kneel or otherwise get the pans out from the shelves under the counter; therefore, I put the pots and pans I use on top of the counter. We are all only temporarily able bodied. An older couple I know had their kitchen remodeled to have pullout drawers instead of shelves under their counters. Their remodel was expensive and done by their sons, but they were too old to cook. Handicapped people I know / have know keep everything within reach or they can't function.
On Wednesday, I learned that the second shelf is no longer within reach for me. It was always a stretch, but now my grip is not strong enough to control the small oats box. I have moved it to the bottom shelf so I may get the oats box with two hands, not trying to stretch to the second shelf to get it or put it back with one hand. I want to remain in my own home and be able to cook for myself.
THURSDAY, December 10, 2020 145.4 pounds, 35"waist, 25.8 BMI, 30.1 % fat, running average 147.55. My weight is creeping back up!#%/××÷÷÷×÷₩£££ If I could jump, I would jump rope to burn extra calories. I can't even have a fit properly! No temper tantrum is allowed either. I'm just going to keep eating the MWL compliant food, rest enough and when things settle down, maybe I will be able to do some brisk walking to actually lose weight. Working in the house burns calories, but not enough.
Since I noticed that "fat percentage" item on Cronometer, I have not seen it change at all.
I know I'm still tired. I'm going to take my morning meds and go back to sleep.
Thursday night was unexpectedly pleasant. I enjoyed being with my niece and her family. My husband is still experiencing allergy symptoms, but he is able to talk. He went to a noisy restaurant and he came home with his opinion changed. He decided to stick with eating mustard greens at home instead of eating restaurant broccoli. Getting enough broccoli to equal the vitamin K of one cup of mustard greens is next to impossible. They wouldn't bring him as much as he needed. I think the loud music made him nervous, too. He told me all that had been on his mind this week. He said, "I used to feel sorry for you when I heard you coughing your guts out. Now I have some idea of how much you suffer." He has always been thoughtful and caring in bringing me water and encouraging me. He enjoyed telling me about local politics and the new building near us which is almost finished. As he predicted the construction crew must make a lower drain hole for the run off water from the parking lot holding pond. It is supposed to be a temporary place for water, not a year round pond. It was great to see him smiling and so animated as he talked. I am so relieved that he is better. I feel like my body has been that holding pond this week. I am definitely full of fluid! I have been eating more of the MWL complint food. I have been working hard this week.
I had a break from cooking again tonight. I rested after I lifted weights. I ate 1937 calories in the last 24 hours. My battery is almost dead.
FRIDAY, December 11, 2020. 144 pounds, 35"waist. 25.5 BMI, 30.1 % FAT, RUNNING AVERAGE 147.46, Kcal needed 1147... I am back to the weight of November 27. I have been working long hours and eating more calories of MWL approved foods. I have had easier bowel movements since I found some more fresh prunes, fresh corn and black seedless grapes. I have also added a simethethicone pill each meal and before bed. Perhaps part of the pain has been due to gas. My colon has a kink, a hernia at my belly button, diverticulitis (pockets) and an internal hemorrhoid. Keeping my guts happy is one of my top goals in life. I am going to the YMCA to use the rowing machine and other machines. I lifted weights before going to bed. The pool is closed.