Weight Loss and Exercise #5

Tart, this food order thing is huge for me. Also im in love with the woman in the food order video.

I need to watch the food order video

An amazing video. And the woman (British, right?) - WOW.

I will do as she says.

I have strep. The rapid test was negative. The culture came back positive. So I've been pretty sick today but I did eat 4 scrambled eggs for lunch and I stuck mainly with water to drink. I did drink a Diet Coke. I ate a couple Lunchables and I tried Wendys new orange creamsicle frosty.

So I ate our catered lunch today at work exactly the way this woman prescribed. By the way, she did the best job possible explaining what fiber is and why pulverizing greens into a smoothie removes the fiber. I now feel validated in my not being into "green smoothies". If I want spinach, i saute it, make it into a soup, or eat it in a salad (like today).

So the catered lunch was Korean. I wanted a little white rice. I do like steamed white rice. Fried rice, no thanks, seasoned rice, no thanks, but plain white, yes, a little bit. Normally I avoid if, but today I decided to first load up on vegetables:

- carrots
- cukes
- red cabbage
- corn (counting it as a vegetable but maybe I shouldn't? it just was so colorful)
- a salad with spinach, romaine, and tomato pieces

Then I ate the beef.

And then I ate that tiny serving of white rice. And enjoyed myself.

For snack, I got carried away and allowed myself a treat. Instead of eating a plain Fage greek yogurt, I ate the one with canned peach pieces, BUT I first ate a small bag of baby carrots. So first veggies, then yogurt for protein, and then my favorite carb: canned peaches. Not that I will be doing daily, but every once in a while.

So, I am IN!

Supper, same method:

first, a large serving of cooked eggplant

second, fried fish

third, a large serving of strawberries. they actually aren't high carb and they have plenty of fiber, but still, compared to what the woman in the Food Order video called aubergines and to fish, they are carbs.

Did not exercise today. Probably won't exercise tomorrow. But on thursday, for sure I will exercise.

At my cousin's wedding like 20 years ago, i remember being drawn to eat like this. The green beans were just so delicious, i devoured them first. Probably because they had butter on them! My brother gave me crap for not alternating the foods equally.

I like the structure it gives.

I always eat my salad first. Then my carbs. Then my protein. If I'm eating an actual meal and not just grazing like I've been doing lately.

Breakfast was a couple cherry vanilla Cokes and 3 Eggo chocolate chip pancakes
Lunch was a tortilla crusted fish Lean Cuisine
I had an Oreo for a snack
Dinner was some plain cabbage and most of a plain red potato
I also got some kind of sugar free sparkling water soda with whipped cream from the soda shop.

If my calculations are right I'm around 1200 calories for the day.

This catered lunch at work, again an indulgence but in the right food order:

- cukes, tomatoes, onions in a salad
- beef
- a little bit of ice cream and a piece of a banana

Set up my new glucose monitor today. Its great! Its a minicomputer!

Trying a 2nd minibike session. I purposely had short (about 20 minute) sessions monday and today (wednesday day) (skipped tuesday) so i could try a 2nd session tonight.

Snack tonight was some grape tomatoes and 1/3 slice weltschmacker sunflower seed bread - 70 cal for the bread.

I just had to look it up but Google did not recognize the query and suggested that I was looking for Amazon.com which is the brand I have been buying for years, although more frequently I just buy plain whole rye. I should get sunflower seed next time. Is that your brand or not?

Outstanding! And I have finally bitten the bullet financially and signed up for Levels membership and just now have received their CGMs in the mail. I have not opened the package yet. They are a different kind of CGMs than what I wore 2 years ago when I used NutriSense for several months. I am excited and looking forward to making discoveries while using it, and setting experiments.

The dinner tonight was:

1) steamed asparagus with a little olive oil, sea salt, ground pepper. ( our new rule is vegetables first)

2) 1 cup raspberry smoothie with plain kefir, cashew milk, hemp seeds, chia seeds, ground cinnamon, whey protein powder, a little avocado, and fiber supplement powder. It was very high in protein and fiber.

3) a few red walnuts (more protein, fiber and fat)

4) whole rye bread, toasted, with avocado spread on it, topped with a piece of Havarti cheese and tomato slices. (carbs but not only carbs)

5) warm cranberry apple tea (took my night meds with it except for Seroquel which I need to take immediately before going to bed) with a tiny piece of halva for dessert (purchased from my local Persian grocery).

This was a lot of food but I was hungry after more than 60 minutes of doing cardio, including HIITs.

Soon will go to bed.

1) On the treadmill, I did the Norwegian HIIT protocol for the first time. The protocol has you alternate between 4 minutes at high intensity and 3 minutes of recovery, repeated 4 times. I learned about it from Rhonda Patrick, a PhD biologist and a podcaster. She says it is the best research-based protocol for improving the VO2 Max. https://twitter.com/foundmyfitness/s...689048?lang=en

I first warmed up for a long time, then did a medium intensity round, then the Norwegian protocol, and then a cooldown that involved walking on the negative incline (downward sloping) treadmill. That was also for the first time in my life. I worked really hard, climbing to 96% max HR (red minutes on Orangetheory), but during recovery eventually (not right away) went down to 69% max HR (blue minutes on Orangetheory). I earned 14 Splat points, the first time I earned them working out on my own outside of an Orangetheory class.

For high intensity, I walked at 3 MPH with 10% incline.
For recovery, I walked at 3 MPH with 0 or 1% incline.

So I did not do any speed work. The intensity spike came from the incline only.

14 splat points including 5 red minutes

10 green minutes

14 blue minutes

3 grey minutes (lowest intensity)

124 AVG HR
157 PEAK HR

almost 2 miles

2) then rowed at a leisurely pace.

17 blue minutes

108 AVG HR
120 PEAK HR

3) to finish, used the ski erg, also at a leisurely pace, sometimes with my eyes closed. Enjoyed it greatly

10 blue minutes
2 green minutes

111 AVG HR
121 PEAK HR

***

Had a terrific time. I hope it will help me sleep well.

Sorry, something like mestmacher. They are square or rectangular slices of dense dark rye bread. They advertise different flaovrs, but i think they are trolling!

I know from my racewalking days, hill work and "fartlek" (alternating intensities) are different types of workouts. Also LSD - long slow distance. All improve your fitness to escape a sabre-tooth tiger!

I once tried racewalking with a coach at our local community college's track. That was before my major weight gainers but after some weight gain from my very first med, Depakote. I walked a mile on the track making the movements she showed me. I finished early enough for her to tell me that I showed promise. I myself was amazed because some of my thigh muscles aches that I had not even known existed. Wow! Those were the muscles that normal regular gait does not utilize.

I have since then been fascinated by racewalking but there is no longer anywhere locally that I can go to to train and spcialize. I am still a member of the Facebook group "San Francisco Racewalkers", but I do not read posts and do not attend their trainings and races. For me to drive and park in San Francisco early enough to be at one of their fields by 8am and even 9am is completely out of reach, out of the realm of realism.

But fascinated I remain and hat"s off to you for having racewalked in the past.

Yes, Mestermacher. I have been buying it in bulk from Amazon for years. I first encountered this type of bread in Berlin in 1990, on a trip with my first love whom I still remember fondly (apparently, he does, too). So the bread evokes an extra special memory in me that is tinged with sadness given that our relationship did not work out, possibly due to being long-distance in an era before whatsapp.

Back to realism and away from emotionally charged memories: this bread was endorsed by one of my registered dietitians.

I think I walked that mile in less than 15 minutes which was the cutoff time. Most definitely I cannot walk that fast now. Maybe this should become my aspirational goal. Yes, I have heard of fartlek. I believe that was pioneering work in interval training.

I was a member of the Golden Gate Racewalkers, 40+ years ago. Yes that is waaay too early. I took classes in it at DeAnza community college in santa clara i think. I lost a lot of weight.

I've had 1028 calories, 74 carbs, and 41 grams of protein. I'm about to throw up from something so I don't think I can eat anything else today without it coming right back up.

I'm at 827 calories, 120 carbs, and 18 grams of protein. I'm not feeling 100% again. I think its the amoxicillian. I read it messes with your stomach and can make you tired. I think my new med speeds up my metabloism too but I'm not sure. Idk. I'm just not in the mood. I got more Uncrustables and Lunchables and some beef jerky and stuff.