FISHPOND7's SparkPeople Blog FISHPOND7's Blog on SparkPeople, home of free diet plans and a healthy living community It's all about the food! <img src=""> <BR> <BR> I hopped on the scale this morning, half-way expecting to see a small increase. To my surprise, I was down a whole pound. Why was I surprised? I have not been doing my usual cardio: walking 3 miles or biking 10 miles, almost every morning. I have only been doing the resistance training 2X per week. I felt like I was coming down with a cold--scratchy throat, a little draggy. So I took ... Thu, 24 Sep 2015 15:20:53 EST Filling up with what matters I have been "fuzzy around the edges" re. my eating lately. Not staying on the straight and narrow path, which, for me, means GF oats in the morning with some fruit and ground flax seed and some almond milk, something healthy for lunch (usually a BIG salad with a dab of meat protein) and for dinner some veggie soup or bean soup and some other veggies, and then whatever else I need to round out the macronutrients and calories I need. That keeps me feeling my best and I am able to lose weight,... Tue, 15 Sep 2015 18:19:34 EST Calorie/ calorie cycling data Harris Benedict Equation: <BR> <link><BR>lator/go </link> <BR> <BR> This is a good link, good info. Has Harris Benedict formula plus others. <BR> <link> </link> <BR> <BR> BMR = 1231.36 <BR> TDEE = 1765 - Daily caloric needs for maintaining present weight at 145 lbs. <BR> Less 20% = 1412 calories <BR> Less 15% = 1501 calories <BR> <BR> OR subtract 500-1000 calories per day through diet and exercise. <BR> About 1200... Thu, 27 Aug 2015 14:32:28 EST Sad Today! Well, I did my exercise. I had an early morning class starting at 9:15. So I got up early and got in a 30 minute bike ride, almost 6 miles. Then off to class, getting home at noon. At 2 p.m. we had an appt. with my husband's doctor. He informed us that my dear sweet husband has a form of dementia that affects his speech. It's called Primary progressive aphasia, with the emphasis on "progressive." At least to me it is emphasized. He will not get better from this and will only get worse... Wed, 26 Aug 2015 17:33:08 EST Friday Rowing Today I got up at 5:30 a.m. just to go rowing on a beautiful lake (without alligators in it!) in the big city we spent the night in. My rowing buddy and very good friend met me at the boathouse where I used to be a member, and we carried our sculls down to the water while it was still dark. The sun was about to rise above the horizon and we eagerly put our oars in their locks and lowered ourselves onto the sliding seat in our two shells. The boat is about 30' long and about 18" wide, with ... Fri, 14 Aug 2015 17:02:46 EST Thursday stuff started with a great breakfast and then we drove to a big city about two hours away for some business. I took care of some items at stores that we don't have in our town. Traffic was horrible. By the time I got done it was two p.m. And time for the meeting that we had scheduled. I was starved!!! Had a salad that my husband had picked up--balsamic dressing. Then we went over to visit our daughter whose husband has left her, virtually penniless after frittering away all the money she had. It br... Thu, 13 Aug 2015 21:08:47 EST Diet vs. exercise for weight loss Well, I learned something important on our recent vacation. Weight loss comes, I'd say, 90% from diet, and only 10% from exercise. Last week we went hiking in the NC mountains. A couple of days we had 20,000+ steps and almost 7 miles of strenuous hiking. On an "easy" day of "hiking" on a paved path we walked about 6 miles. I could tell that I was working. We ate in restaurants, but I did not go crazy with the food. I had ice cream just once during the week we were gone. However, I cam... Sun, 9 Aug 2015 15:06:01 EST Data on Boone Fork Trail and exercise data today The Boone Fork Trail differs from most Parkway hikes in two ways. The first is that the majority of the trail is in the woods, where tumbling streams and rock outcroppings replace typically grand vistas. The second is its length. At 4.9 miles, the BFT is longer than most, and slightly arduous. But given adequate time to complete and a picnic lunch, it is one of the most beautiful hikes in the area, with several stream crossings, rhododendron tunnels and open grasslands. STRENUOUS! <BR> <BR> ... Wed, 5 Aug 2015 16:05:47 EST Data for Monday Aiug 3 We hiked the Boone Fork Trail today. Got a little turned around because I missed a trail sign so we did a mile or so extra over the 4.9 miles of the trail. My phone app said 20450 steps and 7.49 miles and the equivalent of 29 flights climbed. We were totally beat at trail's end. Not tracking food as all meals are in restaurants. Mon, 3 Aug 2015 16:47:09 EST "Public" blogs vs. "private" blogs I have been mainly blogging to myself, writing down my meal descriptions and exercise in the "notes" at the bottom of the food tracker on SP. It has been sufficient for my thoughts. Yesterday I posted a one-sentence blog stating that fact and I got 3 (Wow-THREE!) encouraging comments. That was eye-opening to me. That support from just a one sentence blog was a real boost. The day-to-day slog to lose weight through exercise and careful eating can sometimes get discouraging, monotonous, an... Fri, 17 Jul 2015 10:09:10 EST Now blogging on the "notes" section of the food tracker. It is just easier for me to write my thoughts to myself there, rather than doing an official blog. Thu, 16 Jul 2015 19:25:27 EST Detox week I have just started with a new doctor--one whose staff answers the phone, and whose nurse you can get to know. A doctor who has time for you. She spent an hour with me at our introductory visit, and instructed me to limit my fruits to just those with the last name of "berry." Also, she said to avoid gluten. Ugh! I was bummed because I never felt I needed to do that. She is interested in my taking a class she offers teaching about curing my Hashimoto's hypothyroiditis through diet. To s... Sun, 12 Jul 2015 21:00:13 EST Losing/Maintaining w/o counting calories After about a year following the plant-strong way of eating, I can now report that this works!!! I am free!! No more counting calories; no more weighing food or portioning out little servings. Right now I weigh less than 140 and have maintained below 140 for about the last year. And I feel great, with plenty of energy. I feel "clean" after each meal, and when I do eat the old way I used to eat I feel sluggish and even drowsy. My husband loves this plant-strong way of eating and we see o... Sun, 20 Apr 2014 18:00:07 EST F2F immersion--Final challenge and my own personal notes Rip Esselstyn gave the closing remarks, challenging the attendees to do the following to Make Health a Habit. <BR> 1. Take the 28 day challenge. <BR> 2. Don't eat the wrong things. <BR> 3. Get support.,,, facebook for all of these, including Forks over Knives. <BR> 4. Develop routines <BR> -plan my meals in advance <BR> -batch cooking <BR> -Find 2 or 3 restaurants where I can eat plant strong. <BR> -Workout consistently <BR> 5. ... Sat, 19 Jan 2013 22:36:24 EST F2F immersion--How to get along without going along Doug Lisle gave this presentation. It was very helpful and I've used some of his suggestions. The presentation dealt with the problem we face from people that ask, "Aren't you getting enough protein?" Or, "Do you think you are too good to eat our food?" Etc. etc. We've all faced these kind of situations. Doug opened by stating that we'll have a lot of conflicts on interests with what we are doing. Bottom line to the problem springs from the fact that "It's all about status (respect, r... Sat, 19 Jan 2013 18:52:39 EST F2F immersion--The Food, what and how to cook There were several cooking demonstrations during the weekend, 2 by Ann Esselstyn and her daughter, Jane Esselstyn. They had one where they showed the right things to have in your kitchen, which veggies were the "tops," and just some general "stuff." The second one they actually prepared some food. They handed out recipes and we received recipes of everything that we had eaten that weekend. There was so much information on this topic that I cannot include it all. Some recipes are included... Sat, 19 Jan 2013 17:47:59 EST F2F immersion--The Pleasure Trap, or why I feel driven to eat those Snickers bars. This talk, given by Doug Lisle, of True North Health <link> </link> was most interesting and opened my eyes to what the food industry is doing to capture my "eating soul" and why it is so hard to resist eating Snickers or whatever "calls your name." <BR> <BR> True North Health is a center where people go to get over food additions. Apparently the main treatment is water fasting, for as much as 30 days. The patients are carefully monitored daily. Doug is director... Sat, 19 Jan 2013 16:50:04 EST F2F immersion--Calorie Density, or How to Eat more, Weigh Less and Live Longer. This presentation by Jeff Novick, was probably the most helpful to me of everything at the weekend, because although the principles are simple and obvious, I had never considered them before when deciding how and what I would eat. <BR> <BR> As a side note, I observed that everyone on the panel, plus the attendees that had been following this way of eating for a good while, were T-H-I-N! No stomach at all. Definitely lean looking individuals. But definitely healthy looking. I'd like to loo... Sat, 19 Jan 2013 15:39:05 EST Farms to Forks--my personal review after 3 F2F blogs OK, I've had a chance to scroll down and look at some of the pictures in my past blogs. LOL, what a contrast to what I've just posted. The meals were definitely yummy at the time. Look at that apricot mousse pie. And those lamb chops. I know all the oil that was in that marinade. Very tasty, but now, after gaining some knowledge, I know what might have been happening inside my arteries. <BR> It was surprising to me to learn at the conference that chicken is really no better than red m... Sat, 19 Jan 2013 14:20:23 EST Forms to Forks weekend--Dr. Esselstyn's presentation Treating the Cause to Prevent and Reverse Heart Disease was the title of this presentation. Dr. Esselstyn used some very scientific-looking charts to portray his message, and it will be difficult for me to do justice to what he said. He, of course, focused mainly on heart disease, which is gaining ground in the US, and how to prevent it. His main point: <BR> <BR> Coronary heart disease is a food-borne illness that does not need to exist. It is a pediatric disease because the cause starts... Sat, 19 Jan 2013 14:10:48 EST Farms to Forks immersion--"Weighing in on the Weight Debate" Jeff Novick was the speaker at this second session. Jeff is a most entertaining speaker, very funny and had us laughing much of the time, although the subject was very serious. Jeff resides in Florida and is a former director of one of the Pritikin clinics. He has an interesting and qualified background. His website is <link> </link> and on it you will find a plethora of information about eating plant-strong. Everything he talked about can be found on his website. <B... Sat, 19 Jan 2013 13:39:52 EST Farms to Forks immersion weekend, Rip Esselstyn's opening presentation Rip Esselstyn is the son of Dr. Caldwell Esselstyn, who is one of the two doctors who are the driving force behind Forks over Knives. Dr. Esselstyn took heart patients who were given a "6-month-to-live notice" and put them on his eating program. All of his patients are still alive 20 years later. His son, Rip, was a top-ten triathlete in the US, making his living from this sport. He started eating plant-strong in 1987 and took his life-style to his first "real job" of being a fire fighter... Sat, 19 Jan 2013 12:12:39 EST Does God care what I eat? Part 7--The Blessing vs. a plate of wild game. The Bible doesn‘t recount much about Esau’s life. As a comparison, his twin brother Jacob is a major character in the book of Genesis with 11 chapters devoted to his life, while there are just 57 verses in the entire book of Genesis where Esau is mentioned. Jacob’s name, you remember, was changed by God to “Israel.” It is interesting to note that in the limited information about Esau in scripture, the second major event, like the first one, revolves around food. You can find the story in ... Sun, 12 Feb 2012 22:46:38 EST Does God Care what I eat? Part 6. Esau and Lentil Stew. My study today takes me to Gen 25 where I find the story of Jacob and Esau, and Esau’s selling his birthright for a bowl of red lentil stew that his fraternal twin brother, Jacob, was cooking. <BR> <BR> <img src=""> <BR> <BR> Genesis 25:27 When the boys grew up, Esau became a skillful hunter, a man of the field, but Jacob was a peaceful man, living in tents. 28 Now Isaac loved Esau, because he had a taste for game, but Rebekah loved ... Sun, 5 Feb 2012 17:58:06 EST Dinner party meal photos I've been following a dairy-free gluten-free way of eating for the past 2 weeks. We invited a couple of friends over to help us drink a fine wine which was ready to be opened. The husband is a wine connoisseur and they were happy to share the occasion with us. We conferred on the menu and he brought 2 other wines to pair with the courses. We had 5 courses: hors d'oeuvres, a fish course, main/meat course, cheese and salad course, and dessert. <BR> Because wheat was a small part of this me... Sun, 22 Jan 2012 09:03:13 EST Does God care what I eat? Part 5. Celebrations and Food Does God care what I eat? Part 5 <BR> <BR> <img src=""> <BR> <BR> This year I am reading through the Bible, looking for any mention of food or eating or for any principles related to eating, to see what God has to say about this subject. I’m still studying the book of Genesis with some related scriptures, and this is what I’ve learned so far: <BR> <BR> 1. God cares THAT I eat and created food even before He created mankind. <BR> 2. Go... Sun, 15 Jan 2012 22:27:37 EST Menu magic and food fotos--Gluten-free and dairy-free Today was a very busy day--I still have one more meeting to go to. However, it was also a good day for eating well and eating healthy on a GF/Df diet. <BR> <BR> Breakfast was semi-"breakfasty" a soft boiled egg on a bed of spinach with nutmeg and salt added. I also had a side of sauteed butternut squash (yum--not too sweet) and a few fresh cherries. <BR> <BR> <img src=""> <BR> <BR> Then after my first appointment of the day, I dashe... Wed, 11 Jan 2012 18:38:30 EST Eating leftovers while the hubby is away-- My husband left early for work today and won't be home until 9ish. This is the kind of day where I fix myself leftovers and easy-to-fix meals. So no pictures today; leftovers are not "sexy." <BR> <BR> Breakfast was another round of pancakes--my absolutely favorite all-time breakfast. In the bad old days when I was eating "real" pancakes, I loved them then too, with the butter and syrup oozing off of them. But I actually prefer the healthy versions I fix now, even the dairy-free, wheat-f... Mon, 9 Jan 2012 19:03:26 EST Oriental food on gluten-free dairy-free. Today I tried to revamp one of my Chinese recipes to fit my lower fat, higher protein and GF, DF way of eating. <BR> <BR> Breakfast was the all-American standard of scrambled eggs and ham, with some nice fresh fruit on the side. What I did not have was the usual toast with butter and jelly, or fried potatoes or, for us Southerners a nice bowl of grits and butter. By the way, the reason that grits were "invented" is so that we could eat lots of butter with no guilt. The best way that a pro... Sun, 8 Jan 2012 20:22:24 EST The perfect omelet, gluten-free and dairy-free Today I fixed a delicious omelet that filled the bill, food-wise. An Eggbeater (original) egg white omelet with ham, spinach, onion and red bell pepper. That and a grapefruit was very satisfying. <BR> First I sauteed the onions and peppers: <BR> <BR> <img src=""> <BR> <BR> Then I chopped the ham (Honey Baked Ham, with lots of flavor and no water added!) and jazzed up the spinach with nutmeg, salt and pepper. <BR> <BR> <img src="http... Sat, 7 Jan 2012 19:56:07 EST More gluten-free, dairy-free meals Today was a yummy day for food. I loved everything I fixed. I experimented a little with the pancakes and used just one whole egg, divided into yolk and white (I whipped up the white) and some Eggbeaters. I also added a bit of grated apple. It was a delicious breakfast: pancakes topped with fresh fruit <BR> <BR> <img src=""> <BR> These are the pancakes right after I poured the batter into the skillet. <BR> <BR> <img src="http://ph... Fri, 6 Jan 2012 19:53:05 EST Eating Gluten-free and Dairy-free Today was my first full day of eating no dairy or food containing gluten, per doctor's orders. I will try to do this for 8 weeks to see if it makes any difference in how I feel. I actually feel very good, but maybe I don't know what it feels like to feel even better! The doctor is speculating that I will find it easier to drop those last 20 pounds by doing this. We will see. <BR> <BR> Breakfast consisted of wheat and dairy free pancakes. I normally fix some high-protein pancakes with fr... Thu, 5 Jan 2012 19:50:49 EST Does God care what I eat? Part 4. But it looks so yummy . . . I have been continuing my search into God’s Word to see whether or not He has anything more to say about caring about what I eat. Although my reading didn’t stop during December, my writing did because too many activities crowded out my taking time to put down my thoughts to digital paper. I don’t consider myself much of a writer, and to express myself cogently takes time. <BR> <BR> So . . . does God offer additional lessons or guidance on the topic of eating and food choices? The recount... Wed, 4 Jan 2012 12:34:34 EST Does God care what I eat? Part 3. Food--My god for the moment. Does God care what I eat? Or when I eat or why I eat? <BR> <BR> I started my journey to answer this question in Genesis 1:1 and am carefully reading through scripture to see what God says about this. <BR> <BR> So far I’ve seen in God’s word that He obviously cares THAT I eat and, in fact, created food even before he created mankind. I’ve also seen that God has said that there are some things that we should NOT eat (Gen. 2:17). Thirdly, I’ve learned from Gen. 3 that man’s rebellion agains... Tue, 13 Dec 2011 16:30:46 EST Does God care what I eat? Part 2. Basic necessity/basic temptation <img src=""> <BR> <BR> <BR> Does God care what I eat? Or when I eat or why I eat (to sate hunger, to combat boredom, etc.)? <BR> I began this study in Genesis 1, where I saw that God created food for man to eat even before He created man himself. Surely this is evidence that God cares THAT we eat. Since He directed that the plants and fruits that He created would be food for His highest creation, man, I believe that He also cares WHAT... Tue, 29 Nov 2011 21:52:45 EST Does God care what I eat? Part I. What does the Bible say? Does God care what I eat? <BR> What the Bible says about food and life <BR> <BR> <img src=""> <BR> <BR> Part 1 <BR> <BR> The Bible is about God. And man. And how the two relate to each other. God’s book covers so many subjects—the stuff of everyday life, and supernatural events too. My concern right now is what God says about food and its place in my life. Does He really care what I eat? Does ... Mon, 21 Nov 2011 22:25:59 EST Why do I want to reach my goal, redux <img src=""> <BR> <BR> There are several reasons I truly want to reach my goal--my ultimate goal in June 2012 of 20% BF, which would be about 125 lbs. body weight. <BR> <BR> <img src=""> <BR> <BR> I think about a time 18 years ago, when I was 50, when I went in to a store to buy a pair of shorts I saw in the window. I had been working out hard at that time, eating right and liftin... Mon, 7 Nov 2011 17:19:31 EST A good day--Good Food, Good Exercise After a weekend out of town with one meal eaten at a tailgate BBQ and another at a fancy restaurant, it was nice to get back to the plain and simple food that has gotten me this far. I'm coming off of a month where I've been pulling out of a carb tailspin after one weekend of poor eating about a month ago. So even though I didn't eat low cal this weekend, I DID eat lower carb. The tailgate picnic featured some master smoked pork and it was delicious, although caloric. Plenty of fat in tha... Mon, 31 Oct 2011 20:26:26 EST Anatomy of a Tailspin . . .or. . . Sometimes Life Just Gets in the Way of the Best Laid Plans. . . <BR> <BR> <img src=""> <BR> <BR> It all started Friday, Sept. 30. Up to then I had been cruising along, eating-wise, exercise-wise, "life-wise," really well. I'd been tracking every morsel that went in my mouth, and I was proud of what I had been eating. I was rotating calories, rotating macronutrients, etc. etc. E... Wed, 26 Oct 2011 11:25:22 EST Intermittent fasting--results so far. I started my experiment with intermittent fasting on 7-10-11 at 158.4 lbs. and today weigh exactly 148 lbs. For me, that's an astonishing rate of loss as I'm used to losing at the rate of about .5 to 1 lb. per week. BMI has come down from 28.06 to 26.57 and I think my body fat, measured by the AccuMeasure calipers is about 27%. This has not been an easy thing to do; I'm used to eating breakfast at 8 a.m. and am often hungry when I get up in the morning. The average weight change chart on... Mon, 15 Aug 2011 16:25:29 EST Sculling and F-E-A-R ~~~!! <img src=""> <BR> <BR> <BR> I'm really taking to this new sport, for me. I get up at 5:30 a.m., when it's still pitch dark, and then get a quick shower to wake up. Then slip into my bike shorts and an old T-shirt and some shoes I call "booties" because they are soft all over, but fit for wearing in the lake and also in the scull. Then a quick breakfast to bring my blood sugar up and to give me some energy for rowing. <BR> <BR> Today... Wed, 4 May 2011 11:21:33 EST The power of strength training Today I watched several YouTube videos showing how to get back into a scull after falling out or tipping over. My sculling teacher has assured me that at least once I will be in the drink--everyone ends up in the water--and that I will need to know what to do when that happens. The thought is a bit terrifying, actually. I admit that I didn't row with full force yesterday because I was so consumed with the thought of tipping over. At any rate, to reenter the boat I must heave myself up out... Sun, 1 May 2011 20:03:57 EST Fuel for sculling Today was my first day without pontoons in the single shell, a boat about 20" wide and 20' long. This was my 10th lesson in learning how to scull and I am loving it. I have to admit that I had a knot in my stomach when I thought about rowing without the safety of pontoons to keep me from tipping over. This narrow boat is very "tippy" and my instructor has told me that EVERYONE ends up in the water at one time or another. Another student in the class, a teenage boy who is about 50 years yo... Sat, 30 Apr 2011 22:29:44 EST Guess the dinner calories Today, day 3 of the 28 day Eating Clean challenge, was a good one. Breakfast was yummy, and I made sure that I had some fat to start my day and keep me satisfied. <BR> <BR> French toast made with gluten free millet bread soaked in 1 whole egg and some Eggbeaters, cinnamon and 4 drops of stevia added, all topped with fresh fruit. It was delicious. <BR> <img src=""> <BR> <BR> After some high intensity intervals on the treadmill at the g... Thu, 28 Apr 2011 19:30:08 EST Eating Clean and real life! Just got an email from my church, reminding me about the church-wide picnic this coming Sunday afternoon. Menu: pulled pork, baked beans, soft drinks. Everyone is encouraged to bring brownies, cookies or other "goodie." Hmmm. <BR> I think I will be bringing a big salad to eat. I suspect that that is what clean eaters do when faced with a situation like this. <BR> <BR> Also, a question for anyone reading this: any of the deli-style thin sliced turkey or chicken prepackaged comes with s... Tue, 26 Apr 2011 16:25:11 EST Sculling! Tonight I am going over to the rowing center on the lake near my house, and I will spend at least 30 minutes on a rowing machine, or ERG. I decided a couple of months ago that rowing looked like a graceful and fun sport, and so I enrolled in beginning to scull classes. What fun! And how challenging! <BR> So far, I am doing OK. My class starts at 7 a.m Wednesday mornings, and also on Saturdays. Early for me!!! But it is tranquil on the lake then, and there are no waves at that time. Ro... Mon, 25 Apr 2011 17:19:29 EST Catching Up! Well, it's been a while since I've posted any thoughts or results. I've been looking back at my data and I've been in the 140's for over a year. That's not a happy thought! I've still got 20 more pounds to go and it's time to get out of the holding pattern. I'll be flying into some "bumpy weather" in the next month or so: we are leaving next weekend for a week in NC where we will do lots of strenuous hiking. "Well," you think, "you should be able to lose weight and stay on plan with all... Fri, 1 Oct 2010 14:06:40 EST Shrinking into my clothes, slowly. <img src=""> <BR> <BR> I'm still losing at the rate of about 2 pounds a week. Pretty amazing that it takes eating between 800 and 1000 calories to lose that amount. I guess my hypothyroidism has a bigger impact on my metabolism than I realized. I thought that all I had to do was to take my Synthroid and Cytomel faithfully and everything would be A-OK. Not!! <BR> It took me about a week to get over the shock that my body was that "slu... Wed, 21 Apr 2010 14:01:50 EST Answers from a geneticist on my weight management genetic test The genetic test I purchased came with a consultation with a geneticist. I called right after I got my results--"Carb Reducer" and "Higher intensity" exercises--and got someone who was equipped to answer the basic questions and walk the customer through the information booklet that came with the test results. However, I had some specific scientific questions and had to make a phone appointment with a real science person. <BR> She called right on the dot of our appointment time and was very ... Fri, 16 Apr 2010 18:06:38 EST Living with restrictions based on genetics and BMR--Yikes!! Today I got some bad news. <BR> I used a gizmo loaned to me by my trainer; something that is supposed to determine pretty exactly what my own personal BMR is. He loaned me a little machine into which I breathed even before I got out of bed in the morning. I used a sterile mouthpiece, kind of like one on a snorkel tube. The machine had to calibrate for about 5 minutes after I plugged it in, and then I put the mouthpiece on, put the nose clamp on and just breathed for about 5-10 minutes. I ... Mon, 5 Apr 2010 13:50:56 EST