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-JAMES-'s Photo -JAMES- Posts: 13,472
6/15/19 9:20 A

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Going to a grandsons martial arts tournament. He's only 8, so its mostly fun, not a serious competition.

Taking cheese and ham to eat. I read that cheese is on the edge of being a whole food. Not processed cheese slices ... real cheese.

James
Alberta, Canada


All time highest weight : 217 pounds

Starting weight : 195.0 pounds (June 7, 2012)
Final weight : 168.2 pounds (July 23, 2013)


 current weight: 173.0 
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-JAMES-'s Photo -JAMES- Posts: 13,472
4/20/19 6:03 P

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Having some real food for supper today. Steak, and grilled veggies.

James
Alberta, Canada


All time highest weight : 217 pounds

Starting weight : 195.0 pounds (June 7, 2012)
Final weight : 168.2 pounds (July 23, 2013)


 current weight: 173.0 
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-JAMES-'s Photo -JAMES- Posts: 13,472
3/18/19 10:39 A

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PAMBACH,
I agree with you, it doesn't take much to give water just a hint of flavour, ... so much more pleasant to drink.

James
Alberta, Canada


All time highest weight : 217 pounds

Starting weight : 195.0 pounds (June 7, 2012)
Final weight : 168.2 pounds (July 23, 2013)


 current weight: 173.0 
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-JAMES-'s Photo -JAMES- Posts: 13,472
3/18/19 10:38 A

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Breakfast today ...
coffee with heavy cream. I used to put sugar in it ages ago, then artificial sweetener, but not any more, just cream.

Then some eggs with bits of cheese melted in. I'm going to make some other stuff for the next days so I just have to heat it up in the microwave in under a minute on those days, but its not "whole", its rather processed, ... so I'm not going to say just what it is.



James
Alberta, Canada


All time highest weight : 217 pounds

Starting weight : 195.0 pounds (June 7, 2012)
Final weight : 168.2 pounds (July 23, 2013)


 current weight: 173.0 
217
204
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178
165
PAMBACH's Photo PAMBACH Posts: 3,115
2/22/19 8:26 P

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So my cousin showed me this simple easy way to make water taste delicious. Cut or slice up some cucumber slices drop that with some fresh sprigs of mint. You can pretty much refill that water all day provided it doesn't get to warm. It is tasty!

This time is THE time!


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PAMBACH's Photo PAMBACH Posts: 3,115
2/20/19 8:31 P

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Great day three @GETTINGBODYBACK excellent information and all very true.
So difficult to fit everything in sometimes. Today was a snow day, so I took advantage and did several segments of exercise. Including shoveling snow.
Made a new recipe in my new Instant Pot. Overall excellent day even though I had to miss work.

This time is THE time!


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PAMBACH's Photo PAMBACH Posts: 3,115
2/19/19 9:52 P

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When I lost my weight in 2015 the only exercise I did was yoga. After three years of maintenance I gained a few pounds back. To my surprise it wasn't quite so easy. I had to decide whether to cut calories or do more exercise. Exercise it was. I now have incorporated strength training and cardio. Did the trick. Took off those few pounds. I discovered I love strength training as much as I love yoga. So today I did 30 minutes of upper body strength training. Tomorrow it looks like a snow day here so I will probably do yoga and lower body strength. Who knew? The girl who lived the first fifty years of her life buried in books!

This time is THE time!


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GETTINGBODYBACK's Photo GETTINGBODYBACK SparkPoints: (30,475)
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2/19/19 11:11 A

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Hi, PAMBACH! You can respond to the 7 Day Healthy Habits Challenge here or under each day's challenge post. Either is okay and we'll be sure to read your post.

You may be a "creature of habit", but it sounds like you're on the right track towards eating a healthy breakfast daily. Keep on taking care of your body and your body will take care of you.

Looking forward to reading your posts during the rest of the challenge. Take care!

“Success is the sum of small efforts, repeated day in and day out.” ~Robert J Collier

Getting My Body Back! One Step At A Time!

Spark Cheers!

Benita
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PAMBACH's Photo PAMBACH Posts: 3,115
2/18/19 7:16 P

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I am hoping this is where to post for the healthy 7 day challenge. I am a creature of habit so I eat a lot of the same things.
Usually breakfast is 2 eggs, greens, a little deviation with Canadian Bacon. Weekends sometimes I skip the Canadian Bacon and have sprouted bread spread with coconut oil.

This time is THE time!


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-JAMES-'s Photo -JAMES- Posts: 13,472
1/6/19 2:02 A

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I have bacon and eggs for breakfast pretty often. Sometimes cheese melted into the eggs, real cheese, not that processed plastic sort of stuff.

I don't eat bread of any type because I'm a diabetic, so no toast for me.

James
Alberta, Canada


All time highest weight : 217 pounds

Starting weight : 195.0 pounds (June 7, 2012)
Final weight : 168.2 pounds (July 23, 2013)


 current weight: 173.0 
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-JAMES-'s Photo -JAMES- Posts: 13,472
12/28/18 11:55 A

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Subject: How much protein to eat?


What are your daily protein needs?

This page:
en.wikipedia.org/wiki/Protein_(nutri
en
t)

says 0.8 grams of protein per day for each kilogram of body weight. That is 0.36 grams per pound. Now if you are 100 pounds overweight that doesn't mean you should eat an extra 100 times that, or an extra 36 grams of protein to support that extra 100 pounds of body fat.

No! Find your "ideal body weight" and eat for that. For protein, and me personally with an ideal weight of 160, that means 160 times 0.36 which is 58 grams of protein a day.

For women it is the same calculation, just that women tend to have a lighter ideal weight than men, so their protein number is lower. Let's say you are a woman and your ideal weight is 130 pounds, so 47 grams a day.

These are daily minimums. So a little higher is OK. If you are more athletic and you muscles get more stress and use, a little higher is OK for that reason too. So something like 55 grams a day for women, and 65 for men are good estimates.

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I don't think anyone, even very athletic people need more than about 80 grams a day and that is really pushing it. Let's say you think you need 120 grams a day. Put in terms of real food, you'd get that from 20 eggs, and eggs are a pretty good source of protein. Alternately a 20 ounce steak would also provide that same amount of protein. OK, you could eat just 10 eggs for breakfast, and a 10 ounce steak for supper, but all in all, trying to take in 120 grams of protein from real food is quite the task, and in my mind the unnatural effort involved is a sign that this is too much daily protein.

James
Alberta, Canada


All time highest weight : 217 pounds

Starting weight : 195.0 pounds (June 7, 2012)
Final weight : 168.2 pounds (July 23, 2013)


 current weight: 173.0 
217
204
191
178
165
-JAMES-'s Photo -JAMES- Posts: 13,472
12/21/18 10:13 A

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Something as simple as eggs...
I love eggs for a few reasons. One is that they have an almost perfect balance of amino acids in their proteins.

People don't just need protein, they need the amino acids it, and in a protein they have a certain balance. Amino acids are chained together to make a protein. Some plants have proteins that are low in some of the amino acids that people need, so these proteins are called "incomplete". But eggs are great.

That said, there are so many choices. Free range, organic, omega-3, ...
What do you buy? Or do you have your own chickens?

Edited by: -JAMES- at: 12/21/2018 (10:15)
James
Alberta, Canada


All time highest weight : 217 pounds

Starting weight : 195.0 pounds (June 7, 2012)
Final weight : 168.2 pounds (July 23, 2013)


 current weight: 173.0 
217
204
191
178
165
-JAMES-'s Photo -JAMES- Posts: 13,472
10/10/18 11:30 A

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Hi Jessica,
is it possible that you've rearranged you weight? More muscle, less fat? Been working out or anything like that?

James
Alberta, Canada


All time highest weight : 217 pounds

Starting weight : 195.0 pounds (June 7, 2012)
Final weight : 168.2 pounds (July 23, 2013)


 current weight: 173.0 
217
204
191
178
165
HOLISTICJESSICA's Photo HOLISTICJESSICA SparkPoints: (66,823)
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10/9/18 3:29 P

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I am excited that I found this team. I truly believe in whole foods. I love the October Unprocessed Challenge, and love cooking. I find it quite soothing to know that I am eating healthy, quality foods - especially with a baby on the way. I think this style of eating has really helped me maintain my health while pregnant. I have even gotten comments that I look thinner, even though I haven't lost any weight. I've actually put on my intended baby weight.

~Jessica~
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Fit and Pregnant Leader: www.sparkpeople.com/myspark/groups_individ
ual.asp?gid=69954

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-JAMES-'s Photo -JAMES- Posts: 13,472
8/13/18 11:06 A

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I'm eating healthy for a few reasons. One of them is to loose some body fat. It is slowly happening. Down a few pounds, just 20 to go ... but it's going to be a long journey.

James
Alberta, Canada


All time highest weight : 217 pounds

Starting weight : 195.0 pounds (June 7, 2012)
Final weight : 168.2 pounds (July 23, 2013)


 current weight: 173.0 
217
204
191
178
165
-JAMES-'s Photo -JAMES- Posts: 13,472
8/9/18 1:46 P

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On vacation. I went to the grocery store and got "things" for breakfast. Sausage, cheese and yogurt, and some black berries.

James
Alberta, Canada


All time highest weight : 217 pounds

Starting weight : 195.0 pounds (June 7, 2012)
Final weight : 168.2 pounds (July 23, 2013)


 current weight: 173.0 
217
204
191
178
165
-JAMES-'s Photo -JAMES- Posts: 13,472
7/31/18 11:18 P

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OK, what whole foods did I eat for supper?

- turkey
- green beans
- cauliflower rice
- melted butter on the beans and "rice"

I'm a low carb guy, so I look at these foods in terms of what fraction (or percentage) of their weight is carbs. Here is how those things look:

- turkey ( 0 %)
- green beans (6%)
- cauliflower rice (2%)
- melted butter on the beans and "rice" (0%)

So, if all things were equal, that would be about 2% of the weight being carbs. Very low, very low. However, all of it is whole foods!

James
Alberta, Canada


All time highest weight : 217 pounds

Starting weight : 195.0 pounds (June 7, 2012)
Final weight : 168.2 pounds (July 23, 2013)


 current weight: 173.0 
217
204
191
178
165
-JAMES-'s Photo -JAMES- Posts: 13,472
7/30/18 9:54 A

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Hello everyone. I'm going to be here pretty much every day, though I do go on vacation in another week, so I'll be a bit less "here".

I'm not going to post every day, but I'll check in. Hope this team gets a little more alive.

Edited by: -JAMES- at: 1/1/2019 (14:38)
James
Alberta, Canada


All time highest weight : 217 pounds

Starting weight : 195.0 pounds (June 7, 2012)
Final weight : 168.2 pounds (July 23, 2013)


 current weight: 173.0 
217
204
191
178
165
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