Weight Loss and Exercise #5

It is low on protein, but I get you: I love love love Uncrustable. That is why I steer clear of them in the frozen section at the grocery store.

For a few nights, my lowest nighttime HR has been much lower than usual at 60. Might it be that my body is already adapting favorably to cardio training? I sure did not expect changes so fast. Maybe these are outlier measurements. We will see how it goes.

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I now have a new pair of minimalist shoes specifically for Orangetheory fitness where they are narrow enough to use with the foot straps of their water rowers. My HOKAs were too wide. I do not plan on walking outside in the new shoes because I know that my feet are not ready for minimalism: they need that super supportive structure of the HOKAs.

I've been trying to find the new raspberry jam ones.

Arent Uncrustables for people who eat lunch away from home? Why wouldnt you just make your own pbnj? Really i thought they were for kids. i am officially old! In my day, we ate ONLY the crusts, and we liked it!

I don’t know what uncrustables are, maybe they haven’t been marketed here yet. But I do understand avoiding aisles in stores - I gave up crisps (chips?) this last few months and I will walk down that aisle but my eyes are straight ahead lol.

Marketing is so clever though.

I like that they are prepackaged and have the calories and nutrtion right on the bag. So what if I'm lazy. I can't finish a whole loaf of bread before it goes bad so I'm saving money.

My therapist doesn't care what I eat just as long as I'm eating. She approves of the Uncrustables

Ah, there we go. For me, a loaf of bread is gone in two days, 3 max. Sandwiches for breakfast, lunch, dinner, and snacks. If im good, i will put some lettuce or arugula or guac in it. Im afraid i would be fatter if i were more mobile.

Uncrustables are very cleverly made. The uniform and moist texture of the soft bread is not something I can attain at home with a loaf. So for me, uncrustables unattainables

55 mins of personal training

Yo warm up, I did a flat mile on the Expresso upright stationary bike in under 6 mins and 1000 m on the tower in under 7 minutes.

Arent they frozen? What magic makes them not soggy? I make my pbnj's head to toe so the crustiness is mitigated. The side crusts are the best part.

Today I've had a couple sodas, a small lavender milkshake, a small chocolate iced mocha, an Uncrustable, some Quaker Oats rice crisps, and a bean and cheese tortilla. Dinner will be a BBQ rib but they are big. I'm around 1,750 calories and I was out and about all day and not just sitting in bed.

I occasionally check my food on the weight watchers app, so i got curious to check your sodies as the 1,000 lb sisters call pop. Dewed, you are using up ALL your daily points and maybe more, just on sugary beverages. And man i cannot believe 130 calories of regular salad dressing is 6 effing points. For reference, you get about 23 to 28 a day, unless you are over idk 300 lbs. A 12 oz mountain dew is 14. Of course it's the way they slant their points, against fat and sugar and for protein and veg, but man!

I'm not trying to be rude, but why are you so preoccupied with what I eat and drink and put into my own body?

Im sorry. I am trying to respond to your sounding mystified about your weight loss efforts. I will stop.

My mom is trying to get me to eat dinner and I'm like "come on Mary, I'm not feeling 100% plus I ate already.'

When defrosted, they are moist but not soggy. What kind of magic makes them so, I don't know!

in the morning, walked in local park by the San Francisco Bay and enjoyed the sun that finally came out after what seemed like never ending rain

in the afternoon, went to the gym:

13 mins low intensity recumbent elliptical with the leg press add-on

55 mins of DNS training, my first one. Clearly showed how much I lack in core strength and stability.

I second this sentiment.

Here is the text of the article, accessible for free: Brief bouts of device-measured intermittent lifestyle physical activity and its association with major adverse cardiovascular events and mortality in people who do not exercise: a prospective cohort study.

This is an interesting article reporting on a study done in UK. Adults were selected who did not engage in exercise during leisure time and who did not walk for leisure more than once a week (here, walking for leisure is juxtaposed to walking for transportation). Adults with pre-existing cardiovascular disease, with a cardiovascular negative an event in the first 2 years of follow-up, with self-rated poor health, and those who were underweight or had a high frailty index score were excluded in an effort to reduce the risk of reverse causality. The selected adults were given an accelerometer device to be worn on their dominant wrist. The data from the wearable devices was analyzed and categorized using machine learning methods. Bouts of activity as part of ADL (activities of daily living) were studied. Activities such as playing with children, washing the dishes, mowing the lawn, walking briskly to catch a bus, cutting wood, etc. were studied. None of them were done with the intention to exercise but rather to complete a task.

The machine learning classification came up with the following durations of bouts of physical activity:

<1 min
1-<3 mins
3-<5 mins
5-<10 mins

Outcomes of interest in post-study monitoring of participants were deaths and MACE which stands for Major Adverse Cardiovascular Events.

The paper authors used the acronym MV-ILPA which stands for moderate-to-vigorous intermittent lifestyle physical activity.

The authors concluded that very short bouts of MV-ILPA (of less than 1 min duration) reduced mortality and MACE only if at least 15% of the bout was spent in vigorous activity (this means at least 10 secs). Otherwise they were not effective. But longer bouts were effective. Even from 1 to 3 mins were effective.

The authors propose promoting short intermittent bouts of non-exercise physical activity of moderate-to-vigorous intensity to improve longevity and cardiovascular health among adults who do not habitually exercise in their leisure time. Some of those adults do not want to exercise and others simply cannot. For some, the barrier to entry into structured exercise is too high.

Here is how bouts of activity reduced all-cause mortality:

And here is the impact on MACE; the more to the left, the better

Today I was 212.8. My weight loss app says I'll reach my goal by November 9th. But idk about that. I had a Pepsi this morning at 6AM and I tried making some of those smashed potatos but I couldn't eat much of them. I did drink a Mountain Dew and then I fell back asleep at 7 and at 9:45 I ate a nachos Lunchable without the fruit roll up which saved me 50 calories. I had a $4.99 sandwhich Jimmy Johns coupon so I'm getting one for my mom and I to share for lunch. Idk about dinner.

This morning:

45 mins moderate intensity swimming, breastatroke

While stopping between laps, drank 14 oz of Core chocolate milk shake. This is 26 mg of protein. Earluervin the morning, I had one piece of Havarti cheese and one hard boiled egg. So that was more protein.

I cleaned my big mess of a garage today and I lost track of how much water I've had to drink. So thats good.

I also cleaned up the mess in my car's trunk. While I shuttled from thr apartment to the car and back, Oura recorded a great number of steps. Just shows that doing chores often equals exercise.