Stress and Weight Loss /// Day 65

Some good information from Jillian Michaels

Stress Less and Lose Weight

"I'm sure you've heard of the "fight-or-flight" response, and you probably know that it's the way your body reacts to danger or stress. But do you know what's behind the fight-or-flight response? It's actually hormones.When you're faced with danger, your adrenal glands release three hormones: norepinephrine, epinephrine (also known as adrenaline), and cortisol. Norepinephrine and epinephrine cause several changes to help you survive the danger, including a pause in insulin release so you have lots of blood sugar available for energy, an increase in heart rate and blood pressure, and a suspension of your appetite. After the danger has passed, cortisol tells the body to stop producing norepinephrine and epinephrine and stimulates your appetite again.
This response evolved to help people deal with short-term survival situations, like an attack by a predator. The trouble is, it occurs in response to all stressors, including the deadlines pummeling you at work and the traffic that drives you crazy. All that stress results in excess cortisol being built up in the blood. That cortisol just hangs around, causing lots of trouble: It turns young fat cells into mature fat cells that stick with you forever, and increases your cravings for high-fat, high-carb foods.
When you give in to those cravings, your body releases a cascade of rewarding brain chemicals that can set up an addictive relationship with food — you stress, you eat. If you don't consciously control the pattern, you can become physically and psychologically dependent on that release to manage stress. In fact, people who self-medicate with food tend to have hair-trigger epinephrine reactions and chronically high levels of cortisol.
You can help yourself keep cortisol in check by limiting caffeine intake to 200 mg a day; avoiding simple carbs, processed foods, and refined grains; and getting plenty of high-quality protein. It's also crucial that you find stress-relief techniques that work for you. If you can tame your stress response and lower cortisol levels, you'll have a much easier time losing weight."

Daily log --

5:00 Protein shake 150 calories.
6:00 2 egg whites/spinach/mushroom, 150 calories.
9:00 Breakfast burrito 350 calories.
11:00 Muscle milk 150 caloroes.
1:00 Leftover soup 200 calories.
3:00 Two Tablespoons peanut butter 190 calories
6:00 Seafood soup with tons of veggies 300 calories
8:30 medium size bowl of fruit, berries 150 calories.

1,640 calories consumed - 150 cals for the (30 min) gym workout = 1,490 net calories on the day.

Day 64

Started the morning as usual with a protein shake and then I made Cecelia's breakfast of egg whites, diced ham and some onion. Fresh spinach would have made it perfect but I am out. I had a few bites. We have plenty of fruit in the fridge and my son Mathew wants to go to Subway for lunch. I may work out twice today. Good day ahead!

Nutrition goals for the day, eat fruit, hydrate, watch sodium and carbs. Target 1,500 (smart) calories.

5:00 Protein shake 150 calories.
6:00 Small amount (few bites) of egg white/ham/onion dish, 75 calories.
9:30 One cup of fresh blueberries. 50 calories.
11:30 1/2 veggie burger on whole wheat toast w/avacado/onion/lettuce/basil leaf/tomato 200 calories.
3:00  The other half of the veggie burger 200 calories.
6:00 I am preparing an amazing soup.....and it was amazing. Turkey Chorizo (home made) carrots/mushrooms/diced jalepenos/yellow squash/asparagus/fresh basil/spinach/fideo pasta/garlic powder/pepper/paprika/juice of one lemon. 350 calories.
8:30 1/2 cup of fresh raspberries, one tablespoon peanut butter. 150 calories total. One beer! 300 calories.


Two workouts today. 10 am and 1 pm 1/2 hour each session. Combined weights and cardio.

1,470 calories taken in less 200 in combined workouts = 1,270 net calories on the day! It was a good day!
*I drank the beer because I was deficient in calories on the day at under 1,200. Yep, this diet is so awesome I am forced to drink beer to get needed calories. Ha!

Day 63, Plateau

I am at a plateau. Ordinarily I would be upset with this stagnation but I have a better understanding of this phenomenon now than I had in the past. This will pass as my body adjusts to losing weight.

I'm frankly more upset that I have sent this blog address to friends and family that are overweight, some to the extreme, THAT WANT TO LOSE WEIGHT and according to my blog stats I can see they have not even bothered to click the damn link!!!!

This is upsetting on two fronts. First as friends they could care less about my effort and that is fine but what this says about their own weight loss ambitions is they are not really serious. The point of making this project public was not only to make myself accountable to me but to help inspire some of the MANY people I know personally that are fat. I had hoped to and still do hope to pull in and help overweight people that I know and anyone I do not know.

We all do better when we have help to go through life altering trials like correcting morbid obesity.

Thank you Frank and Stacee for your feedback and readership. You two are in good shape to begin with but others I am trying to reach will not even follow a link.

And bless my Father's heart, he has begun to drink Muscle Milk in the mornings and I know he is doing it to get my Mom to try it. He's funny, he pours it into a mug and heats it. I cannot imagine!!

Moving along.

5:00 Protein shake (Premiere Protein) 11.0z 160 calories. 30g protein.
8:30 Bean burrito 370 calories. 13g protein, 56g carbs, 970mg sodium. I used to believe the regular bean burrito from Taco Bell was okay but 56 grams of carbs is an unacceptable figure. Sodium is well off the charts as well.
10:30 1/2 veggie burger on whole wheat w/tomato/lettuce/onion/avocado. 200 calories.
2:30 Other half 200 calories. (930)
6:30 Turkey Chorizo soup, 225 calories.
8:30 Fruit bowl, all the berries 150 calories. Tablespoon peanut butter 100 calories.

1,400 calories consumed minus 150 calories burned in my mid day weight and ab workout = 1,250 calories net on the day.

Sunday December 11, 2011

Just a lunch bucket workout at daybreak this morning. Light weights, some abs, shoulders then out the door. There is a nice community of people at the gym, (5 to 7) that are there when the gym opens at 6 am. It's all business and their hard work inspires me.

5:30 Muscle Milk light 150 calories.
8:30 Veggie burger, patty 150 calories, Whole wheat bread 200 calories, tomato, lettuce, humus 40 calories. Total 390 calories.
Noon Leftover chicken/mushroom soup with fresh spinach added to bowl, Crumbled goat cheese for garnish. 150 calories.
4:00 Mushrooms/Spinach/egg whites/Turkey Sausage/Crumbled Goat Cheese 300 calories. Booyahh!!
7:30 1/2 baked potato Very little butter and some crumbled goat cheese sprinkled on the top. 350 calories.

The potato was out of context for my "diet".  A friend dropped over some fresh produce and I baked one. The goat cheese is a way for me to get a very good flavor to food with minimal calories. I use less than an ounce, maybe less than 1/2 ounce when I put it on soups, salads or egg dishes.

1,340 calories consumed on the day minus 150 burned in the early workout = 1,190 calories net for the day.

Saturday Dec 10, Day 61

I think I am plateauing so my new gym plan is to shake things up by pushing more weight. I've fallen into a trap of flitting about the gym going from machine to machine looking for more of an anaerobic workout than a strength workout. The major benefit to pushing more weight is I will build muscle and look better, the down side is muscle weighs more than fat and the scale will provide fewer rewards short term.

5:00 Muscle Milk protein shake 150 calories.
7:30 3 egg whites, 3 oz Turkey sausage, 1/2 piece of wheat toast very small amount of potatoes. Cranberry juice 370 calories.
12:30 2 oz leftover steak meat, 6 ounces potatoes, 250 calories.
3:00 Bowl of mixed fruit, raspberries, blueberries, strawberries, blackberries. 125 calories.
6:00 Chicken soup with mushroom and onion 200 calories.
9:00 one tablespoon peanut butter 100 calories. Edamame crackers 40 calories.

1,275 calories consumed less 200 for my early morning workout = 1,075 net calories on the day.

Day 60, Observations

Some observations from the past sixty days.

I have no cravings for red meat. I don't view it as bad as much as I don't have the need to taste it every day.

Since I'm eating more fruit and vegetables my skin, hair and nails are clearer and healthier.

I feel better about my appearance, more confident.

In the past 2 months I have learned more about nutrition than I have in the past 20 years and I still know a fraction about nutrition and what the body needs every day.

Sodium, simple carbs, refined sugars are truly the enemy of the human diet. 

I can make a very healthy and good tasting soup.

Salads are an art and I'm becoming a better artist by the week.

5:30 Protein shake (Muscle Milk Light 8.25oz) 150 calories, 17g protein, 3g carbs 250mg sodium.
7:30 Breakfast burrito 310 calories.
11:00 Chicken sandwich 300 calories.
2:30 1/2 peanut butter sandwich 290 calories.
5:00 Cecelia and I went to our favorite steakhouse to celebrate the end of a very trying week. I had a steak salad (only ate 3 ounces of meat), 1/2 a dinner roll, and enchilada as appetizer and water. Between the meat, and the salad dressing I have concluded altogether the meal came to 800 calories.
8:30 Bowl of fruit, 100 calories.

1, 950 calories on the day less 250 calories burned between my two gym visits during the day = 1,700 calories net on the day.

This was easily the highest calorie consumption day of any in the past two months. It's amazing how calories add up. My weight loss journey did not stumble tonight. I consider it a victory to be able to eat under 1,000 calories at a restaurant and enjoy it.

Bring on the next 60 days!

Day 59

Today will be another grinder. Two workouts planned, (only one completed) 1,500 calories targeted, plenty of fluids, mindful of sodium intake and no simple sugars or white flour products.

5:00 Protein shake 150 calories.
6:00 2 egg whites, one oz Turkey chorizo, 1/8 cup brown rice, spinach and mushrooms sauteed together, 150 calories.
11:00 Leftover soup from last night. 200 calories.
1:30 to 2:30 After my gym workout I shopped at Costco and ate a few samples then came home and had a a few ounces of roasted chicken. Between all the grazing and chicken I probably ate 250 calories worth + a protein shake at home worth 140 calories..
5:30 Preparing a large chicken salad w/ roasted chicken breast, butter lettuce, mushrooms, cucumber, avocado, carrots and onion with a light vinaigrette.
 500 calories for this meal.
8:30 Tablespoon of peanut butter 100 calories.

1,490 calories less 100 burn on the workout = 1,390 net calories on the day!

Jack Lalanne's Little Secret

Jack Lalanne arguably the father of modern fitness admitted in a national publication months before his death that he hated having to go to the gym. When I heard that it was liberating. One of my life heroes had to push himself to work out. It's okay to dislike the pain and time out of your day but you have to do it.

Here is a great quote from Mr Lalanne;

Look at the average American diet: ice cream, butter, cheese, whole milk, all this fat. People don't realize how much of this stuff you get by the end of the day. High blood pressure is from all this high-fat eating. Do you know how many calories are in butter and cheese and ice cream? Would you get your dog up in the morning for a cup of coffee and a donut? Probably millions of Americans got up this morning with a cup of coffee, a cigarette and a donut. No wonder they are sick and fouled up


6:00 Muscle Milk protein shake, 8.1 fl oz 150 calories, 17g protein, 2 g carbs.
9:00 Quaker Oats Cereal Squares, one cup 210 calories. Added non fat milk, blueberries and blackberries 100 calories.
1:00 Veggie burger  patty, whole grain bun and sauteed mushrooms, 350 calories. (810)
3:00 Tablespoon of peanut butter, 90 calories.
5:30 Turkey/mushroom/spinach soup with fideo pasta 350 calories.
8:30 1/2 Peanut butter sandwich One slice of whole wheat bread 110 calories, 2 tablespoons PB, 190 calories. 


Two workouts today, one at 11 and the other at 2pm. Cardio with weights.


1,550 calories gross - 200 from the workout = 1,350 net calories on the day!

28 Pounds Gone Forever

Yesterday I weighed myself on the gym's pro-grade scale and even though I was partially dressed the scale reported back that I have lost a total of 28 pounds from my highest point.  Yah!!!!  It is success that energizes my effort and these results juice my batteries.

Double workout today. The first one was light weights, abs and some (modified) cardio. Back at 1:00pm for a more detailed weight workout. Trying to get 300 cal burn today.

5:30 Protein shake 110 calories. 2 Egg whites mixed with 2 ounces of turkey chorizo, fresh spinach and mushrooms, 170 calories.
9:00 One tablespoon of peanut butter. 90calories.
Noon Leftover Turkey chorizo soup, One bowl, 150 calories.

*A bit of a conundrum that I've only experienced a couple of times in my life. I am not hungry, I have tons of energy but I need to eat more calories to maintain the pace of weight loss. I'm barely over 500 calories today after the mid day meal. It will be hard to get to 1,500 calories today

3:30 1/2 peanut butter sandwich, one slice wheat bread, 2 tablespoons peanut butter. 290 calories.
6:00 Green salad, butter lettuce, cucumbers, mushrooms, green onion, asparagus, carrots, blueberries and lean turkey breast (3 oz) Low cal vinaigrette 300 calories + 80 calories of an appetizer Cecelia dug out of the freezer. (1190)
9:00 10 edamame cracker @4 calories each = 40 calories + 6 oz beer 100 calories. (My weekly beer) Bowl of fruit 100 calories.

Dinner

1,430 calories consumed today - 300 with the double workout = 1,130 net calories on the day!

12/5/11

6:00 1/4 cup brown rice, 3 oz ground turkey, 2 egg whites, mushrooms in a pan. 225 calories, Protein shake 150 calories.
9:30 2 tablespoons of peanut butter 190 calories.
Noon One bean burrito 325 calories. (890)
I am brewing up a first class vegetable broth based soup with lots of vegetables, homemade ground turkey chorizo.
5:30 Soup - Two bowls, 400 calories.

8:30 Bowl of mixed fruit, 100 calories.

* I had an excellent workout at the gym today. Plenty of eye candy for inspiration. In the middle of my workout I stepped into an anteroom where they have a professional grade scale and was shocked by the results. I'll post that tomorrow morning Frank!

1,390 calories consumed today minus 200 for the workout = net 1,190 calories taken in!

Day 55

Pre dawn workout at the gym. 35 minutes circuit, more of a tune up than a true workout but I moved this morning and that is important.
Tomorrow I plan to hit the weights. I've been babying my chest muscle strain, trusting my body.


6:00 Protein shake 130 calories.
8:30 Egg white. turkey sausage (2 oz) Small English muffin, 230 calories.
Noon One can of low cal beef soup w/added mushrooms, 350 calories.
5:00 Big salad with 4 oz of turkey, low fat dressing 400 calories. (1110)
8:00 1 Tablespoon of peanut butter 90 calories. Bowl of fruit 100 calories.

1,300 calories consumed today minus 200 for my workout = 1,100 net calories today.

Saturday December 3

The scale says I lost another three pounds but scales are temperamental. If this holds I can declare the 25 pound barrier officially breached. Next stop 30.

6:00 Protein shake, 150 calories
9:00 350 calories from one ciabatta roll, 1.5 oz lean ham, 3 egg whites .5 oz cheese (From Starbucks)
1:00 Taco, hard shell 250 calories. Tablespoon peanut butter 80 calories. (830)
4:30 One cup white rice, stir fry veggies and shrimp, 750 calories.
We went to the Elephant Bar for dinner with our son Matt. I skimmed the menu for any entrees under 800 calories and fortunately there were quite a few choices. I like the new menu law that forces restaurants to list the calories for every item.
8:30 Bowl of fruit, 100 calories.

1,680 calories consumed, no workout today.

My face is thinning some.

Day 53, Moving Right Along

One of my new realities is the need to shop more often now that I'm eating more salads and fruit. Today I'll fight the Christmas Costco crowds for my mushrooms, butter lettuce, avocados, berries and pineapple.

The best news of the day is my wife Cecelia has lost 8 pounds since I started this program. She eats basically what I eat because I cook for her. Her lunches vary slightly from mine but are in the 300 to 500 calorie category. When I don't cook her breakfast the eats oatmeal. I am very proud of her.

6:00 2 egg whites, spinach, a sprinkle of goat cheese crumbles and a serving of mixed fruit. 180 calories.
9:30 Muscle Milk Light 8.25 oz 150 calories.
11:00 Starving. Emergency food stop at Taco Bell where I had a bean burrito, 325 calories.
2:30 3 ounces of premium turkey breast wrapped in butter lettuce. 1/2 cup fresh blueberries. 150 calories.
5:30 Turkey meatball soup w/mushrooms and spinach. 300 calories.
8:30 Bowl of Fruit! blueberries, strawberries, blackberries, raspberries. 150 calories. One tbsp peanut butter 70 calories.

1,320 calories consumed today! No bonus points for working out today, I went to the gym but after 15 minutes I left. Back to full workout tomorrow.

Pictured is the breakfast I made for Cecelia, with the whole wheat tortilla her meal came to 270 calories.

Embrace The Scale

Yesterday I peeked at the scale in the doctors office. I had to rationalize that the progress was not exactly mind blowing, only good. So ends my scale phobia, I confronted the beast and now she doesn't look so unforgiving. The home scale has been moved from the laundry room into the bathroom, at least for awhile.

5:30 Protein shake, 150 calories.
9:00 1/2 peanut butter sandwich. 250 calories.
12:30 Whole wheat tortilla, veggie burger, avocado, lettuce, humus and onion. 350 calories.
2:00 Protein shake 110 calories. (860)
4:15 1/2 peanut butter sandwich 200 calories (very little PB) I wanted to wait for Cecelia to get home to eat however this day has been hellish and I am exhausted. I needed energy. I'll still eat with Cecelia.
6:00 Whole grain bun, 190 cals, 4 oz extra lean grass fed ground beef 130 calories, tomato, onion, 1/4 avocado 100 cals. Total for dinner 430 calories.
8:00 A few crackers and half a Pliny, 200 calories.

1,880 calories consumed, less 300 burned between the gym and activities = 1,580 net calories on the day.

A decent balance off the low cal day yesterday....

*Average workout, kept busy for 40 minutes, little rest 200 calories conservatively.