Tuesday, January 15, 2008
My protein intake was low today. Most days I've been getting it up to 60 grams, by working hard to include protein-rich foods--but I'm tired today, my husband cooked supper which was sweet of him, & I already have more than 1300 calories in me. (The days I attain 60 grams or more, I come close to or surpass 1550 calories, so lately I've been staying at the very top of my daily range.)
I was trying to find materials about protein requirements online because I haven't seen anything at SP that explains why they calculate that requirement as they do. Found one site where I learned the following:
1. Generally women are considered to need 40 grams of protein per day.
2. Average protein consumption in the U.S. is 100 grams per day. [SP may not do much with it because they figure most people are already getting plenty.]
3. Physically active people, women & men alike, need more protein than sedentary people do.
4. A diet that is relatively high in protein is correlated with weight loss--these summaries of research & references are cited:
- Obese individuals eating a slightly higher protein diet (25% of calories from protein), lost significantly more weight and body fat than those eating a slightly lower protein diet (12% of calories from protein).
- Overweight women consuming a diet with a carbohydrate/protein ratio of 1.4 (125 g protein/day) lost more weight and body fat than those eating a ratio of 3.5 (68 g protein/day).
Layman DK, Boileau RA, Erickson DJ, Painter JE, Shiue H, Sather C, Christou DD. (2003) A reduced ratio of dietary carbohydrate to protein improves body composition and blood lipid profiles during weight loss in adult women. J Nutr. 133(2):411-7.
Skov AR, Toubro S, Ronn B, Holm L, Astrup A (1999). Randomized trial on protein vs carbohydrate in ad libitum fat reduced diet for the treatment of obesity. Int J Obes Relat Metab Disord. 23(5):528-36.
Well, there's no way I can eat 125 grams of protein a day. Not that I'm obese or even overweight anyway. This whole thing is starting to feel like a lot of effort for minimal return.
I'm thinking about returning to the rest of my life & reducing my Sparking to the minimum: cheering on my friends, learning exercises that I haven't yet done, tracking only if my weight creeps up. It has taken SO much time yet I haven't lost a pound for nearly three months now. My BMI is fine; I have no health reasons to lose more, only aesthetic ones.
Haven't decided yet, just thinking hard.
Monday, January 14, 2008
Most of my adult life I've been a size 12, & most of my adult life I have been on the slim side. When I gained weight, I went up to a 14 bordering on 16; when I lost 25 pounds eight years ago, my 12s were loose & I bought most of my new clothes in size 10. Now I've been losing those 25 pounds again, & at this point most 12s are loose & 10s fit pretty well once more. I'm pretty tall, by the way--5 feet 10.
I think since I was a young adult there has been "size inflation": as women have become heavier throughout our society, manufacturers have moved their sizes up a notch to help us feel better about our weight. So the size 12s I wore when I was young were probably about the same as the 10s I'm wearing now. (The company that writes the SAT made a parallel move some years back, essentially adding 100 points to everyone's test score compared to scores when I was young.)
Though I'm cognizant of this inflation, sometimes when I read posts by other SP members about sizes I'm puzzled. There are lots of women here who wear size 12 or even 10 but weigh over 200 pounds. I don't see how it's physically possible, even if they wear their clothes tighter than I do. Maybe they think it's odd that I wear size 10 & 12 when I weigh 150!
It's nothing to lose sleep over (& I don't), but occasionally I do feel as if I'm living in a different country where size measurements are different. :-)
Sunday, January 13, 2008
In the living room earlier tonight with a lamp & a lit candle, thinking of Mary Lou & her desire to really live--to get healthy, lose weight, quit smoking, help her son master all his subjects at home this year. Especially of the tandem bicycle she started riding early in the morning with her husband in early December--how she loved it. Finally a form of exercise that worked for her--& the best exercise buddy!
Only a month later, she died in her sleep.
You can tell by her SP profile picture that she was a bit sassy; her humor had an edge to it, but it was never mean. It was one of her ways of coping with a tangle of medical conditions that caused chronic pain & insomnia. Porphyria was at the center of the tangle.
At SparkPeople, she let her teammates know when things were especially bad. She took a long sanity break from all the tracking & recording in December, but she returned in the New Year ready to refocus on her goals. Then we saw the note from her husband announcing that she was gone.
I pray for her family, whom she loved dearly: her husband Philip, with whom she cycled; their older son, with whom she struggled; their younger son, whom she taught.
Be near them, God with comfort, grace, & strength. Help them to go on without her, to live out the purposes you have for each one. Speak your love to them in the wrenching silence of their loss.
May Mary Lou's soul & body rest in peace. May she be welcomed into your eternal habitation.
Saturday, January 12, 2008
I'm OK, but my day has been weird.
It started out well: I made muesli! While it was in its last minutes of toasting in the oven, I scooped out my normal half-cup & had it with blueberries, a banana, nonfat milk & a little honey. So good!
Then I put on warm exercise clothes & went out running. Went to the church to see whether the music team was practicing--apparently not. Continued to the library, where I checked out three books--& then came running home with them bouncing in my sling bag! I'm sure those extra pounds burned a few more calories, but SP's tracker doesn't give me a way to figure that. :-)
Later my husband & I sat down to work further on our household budget, which is one of our serious occupations these days. We made some good progress.
Afterward I started looking at some recent credit card statements & asking what a few of the charges were. We were puzzled about one $9.00 charge that I eventually figured out had been charged to one of our cards each month since July. We did some online checking & found that it's a very questionable enterprise associated with ticket purchases at Ticketmaster. I won't bore you with all the details, but when I called the toll-free number listed on the card statements, I got a recording announcing a different number which turned out to be an 800 phone sex line!
After a marathon phone call to the card's customer service, which connected me to the company behind all these shenanigans, I was promised a full refund. Whew!
It felt good to succeed, but I hate having to spend all that time on things like this. Both my husband & I ended up emotionally exhausted.
It's 5:20 now & I never did eat lunch. I'll go start supper, then take a shower while it's cooking. Then we can have a peaceful evening watching a movie together.
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