Understanding Fat

Hey guys! Thanks for all the great comments yesterday. I appreciate the support and feed back. Now I need to pick your brains about fat!

Here's my plan for the day;

Breakfast:

1/2 toasted bagel with
2 tbsp hummus
sliced tomato
1/2 avocado
Large iced Coffee with milk and sugar

Snack:

1/4 almonds

Lunch:

Toasted whole wheat bagel with
4 slices turkey
2 slices muenster
lettuce
tomato
mustard
banana
1/2 cup dannon light and fit yogurt

Snack:

150 grams carrots
2 tbsp hummus

Dinner:

125 grams boiled chicken breast
1.5 cups steamed cabbage with
1/2 cup asparagus
1/2 cup chopped red pepper


Here's the crunch:

1752 calories
108 grams of protein (only 87% goal)
182 grams of carbs (140% goal)
71 grams lipids (146% goal)

My ratio is 24/40/36

90% vitamins - really low on B12 and Vitamin D

96% minerals - 75% on potassium

I am worried about my macro nutrient ratios. Any advice on this. Is that much fat bad, even though the majority of the fat I am taking in is good fats. I am really low on saturated and cholesterol. Should I worry?

I should also add that I am working out. I know there are a lot of carbs, but I think I need them based on my work out. Today I did one hour on the elliptical machine, burning around 500 calories. I would like to keep up that volume of exercise, but then should I change my calories and macro nutrient targets. Anyone have some sort of height, weight, exercise calculator?

Why CR? (or my own adaptation of it)


I was reading today on April's blog through some old post and found the TV appearances and watched them, perhaps searching for some inspiration. It's really interesting to me why people question people who would rather eat healthier, shed a few pounds, or train their body and mind to reach for an apple over a candy bar. Why is CR considered a "near starvation" way of life.

It got me thinking about my own personal goals, which I have shared on this blog many times as they change and adapt to my current feelings, issues, etc. For me, living longer has never really been a reason to do CR. I want to be healthier. Eat better. Make wiser decisions.

I have come to the conclusion, that I am definitely an emotional eater and drinker. When upset, physically ill, etc., I comfort myself with rich, savory foods. I convince myself for whatever reason, that I deserve to eat like crap and it won't effect my over all health if I just have one soda. Lies.

It does effect me, in many ways, but mostly in feeding that habit. Making that behavior acceptable.

There are thoughts that I have towards food that I know are bogus and these are the thoughts that I think help make food comforting in times that are tough. For instance; thinking fast food is fast. Associating healthy eating with being more of an effort. I can't think of anything easier than pulling out an apple, washing it off and taking a bite. Easy. Steaming some veggies, easy. Broiling some chicken, easy. And look at the nutritional benefit of eating like that compared to waiting in the line at the drive through, getting pissed off at poor customer service and feeling like crap after eating like crap, weighing myself or looking in the mirror and feeling guilty. My gut getting in the way of running up stairs or walking my dog faster or whatever. Creating a continuous circle of bad eating habits. A trap.

So I think I have to really change the way I thought process food to be successful at living a healthy lifestyle. I want the benefits of being healthy. I want to feel young for a long time. I want to be thin and attractive, active, etc. These are the reasons I monitor my food intake and attempt a CR lifestyle. These benefits can EASILY be accomplished by changing habits.

I guess to wrap things up; following CR, being aware of my intake for me is all about developing new habits. New healthier habits that will take me to another place in life where eating right is not an effort, but a way of life. Second nature.

I haven't posted in a few days, so to bring everyone up to speed; food has been so so for the couple of days. I went to Boston over the weekend to visit my girlfriend Sara. Pabst was able to go, as I had Sara's car and was able to drive, as opposed to taking the bus. Sara is a healthier eater and is beginning to read more about CR, so I have good support. On Saturday we ate very well. Sunday, we made a huge breakfast with her roommate, but remained healthy. We went out of ice cream and of course instead of making the healthy decision of frozen FF yogurt, I got two scoops (not one) of some ridiculous cake batter and cookie dough ice cream. Unfortunately, that just let to hot dogs on the grill for dinner and bit too much wine and beer to follow.

Yesterday and today are good though and I am happily back on track. Just have to figure out how to work the weekends a bit better. Again, good habits.

Today's food;

BREAKFAST:

3 whole eggs scrambled with cheese, topped with salsa
1 Medium Banana

SNACK:

1/4 cup almonds

LUNCH:

Sliced chicken breast and muenster, lettuce, tomato and mustard on whole wheat.
1/2 cup dannon light and fit vanilla yogurt

SNACK:

150 grams carrots, sliced with
2 tbsp of hummus

DINNER:

125 grams broiled chicken breast
1.5 cups sauteed cabbage
something else, not sure


Without the added "not sure" item for dinner my numbers look like this;

1505 calories
109 grams of protein
119 grams of carbs
62 grams of lipids (no doubt high because of whole eggs, i will 1 cup egg whites tomorrow)
92% vitamins
slightly low on folate, very low on D and slightly low on E
90% minerals
slightly low on calcium, iron and magnesium

Calcium chew would help with Vitamin D and Calcium.

MISS HARE


"Miss Hare" is what the counter person at Bally's called me this morning. Seems like there is some confusion with my new membership. When I joined a few days ago, I explained to the person signing me up, that I was going through a transition; changing my name and pronouns. The rep said, no problem.

Today when I tried to enter the gym, it was a problem. Access denied. I had to explain the whole situation again with the counter person. Apparently he got confused. He said (paraphrasing), "Don't worry, Miss Hare. We understand and will get you a new membership card with the correct name on it." He must have been confused. Perhaps thought I was transitioning from male to female (which is a good sign that I pass as a male). My current card has my name Calyb on it.

Anyways, funny story.

Things food and workout wise have been going good for the week. Last night, I did an online calculation of the number of calories I needed daily to maintain my weight. The computer calculated somewhere around 2500. Yesterday I had a total of 2400 calories and burned 240 at the gym. Calories were high yesterday. I went out after work with a friend and ate pizza and drank a few beers.

Today, there will be no beer. On average, I am drinking it about once a week, so I feel good about that and am not worried about last night at all.

My plan today is for somewhere around 1600 calories, to start. I will no doubt have to add more (probably at dinner) because I burned 360 calories this morning on the treadmill. (I know there is no way for these machines to be 100% accurate, but I like the idea of knowing roughly) I am going back the gym again tonight to have a physical assessment done as well. That should be interesting.

Here is my food outline for the day;


Breakfast:

1 cup scrambled egg whites
2 Morning Star breakfast patties
1 slice American cheese
2 tbsp salsa
iced coffee

Snack:

1/4 cup almonds

Lunch:

Turkey and American on Flax bread
with lettuce, tomato and spicy mustard
Diet Coke

Snack:

150 grams carrots
2 tbsp. hummus
2 oz. mozzarella cheese

Dinner:

I am thinking tuna salad with black beans, tomato, balsamic
Green Salad

Not sure. Going to have to add some thing green to get my vitamins up and I am still low on Vitamin D. Some sun would help, but it's cloudy and rainy here in NYC.

Also want to add; I know it says a lot about diet coke and coffee, but I am also consuming AT LEAST 64 oz. of water per day. AT LEAST! I woke twice last night and had to go to the potty, so I know I am getting plenty of good fluids as well!

So, how's everyone doing with exercise? Any news?

GOOD AND BAD ADDICTIONS


Getting back into the swing of CR has been difficult over the past three months. Mostly because I really didn't put forth any effort. Short cuts here and there. Not record keeping properly, etc. What I have come to realize is CR for me is an addiction. A good addiction.

Naturally, I am an addictive person. Cigarettes, beer, food, people, etc. It's the way I operate and the only way for me to really maintain a healthy lifestyle is to become addicted to it.

The first addiction for me is the CROM. When I really start tracking what I am eating, it's gets exciting. I find myself getting up while reading a book or conversing with friends via phone to make simple adjustments to my next day's plan. Last minute ideas popping into my head that might help reduce fat, but raise vitamin levels.

I like this addiction.

New addiction I am working on is working out. I joined a gym yesterday and got up (not entirely eager) at 6 am to go and work out. At first I was a bit reluctant, but mid way through I felt almost high and 30 minutes later when I came off the machine, I knew this was going to be a good day.

When I got home from the gym, I fed my dog and took him for a walk. We ended up walking for 20 minutes. Usually in the morning, I am groggy and not into the walk, so I take him to the green spot that is within a few blocks and let him do his business and then right back home. It felt great to have more energy and even better that the extra energy was a benefit for Pabst.

I made breakfast, packed my lunch, drank some coffee and more water and am at work. Full of energy, smiling and excited about the rest of my day!

I think my exercise addiction will come easily and I am excited!

Food wise, things are good. I am maintaining around 1600 calories per day. This morning I burned around 200 at the gym and I may do some weight training tonight. If so, I will have to up my calories a bit.

So, how was every one's morning?

New Introductions


Things in "food land" have been going good. I have been tracking all week, cut out all beer (only had vodka cocktails one night) and have been able to maintain a 1700-1800 daily calorie average.

I am happy with that, seeing as how far off track I had gotten. Almonds in hand, ready to battle the bulge!

Something else, I have not discussed with fellow bloggers (other than a couple and you know who you are) is my gender identity issue. Actually, it's becoming less of an issue as I allow myself to open up about it and portray my masculine identity to all.

I go by the name Calyb (Caleb) and am using non gender specific pronouns or male pronouns only. If anyone has links to my blog, please correct my name and when speaking to me or addressing me directly, again, I would prefer either non gender specific or male pronouns.

This is a change in my life that may take people time to adjust to and I am open to that. I am also aware that some people may disagree with it and not support me and that is fine. I welcome all into my life.

Thanks for letting me share. Happy blogging!

ALMONDS

On my trip to Dominican Republic I had many adventures. One that sticks out in my mind the most now is the almond lady.

The second morning of our trip, my Aunt, niece and nephew and I drove out of the city of Puerta Plata on our way to Jarabacoa. We took a windy back road and stopped at various fruit and coffee stands, attempting to talk with the natives. It's customary in a country like DR to stop when you see someone walking and offer them a left. (hitch hikers thumb out, not required). Of course, my aunt wanting us to experience all DR had to offer, insisted that we pick up the next walker we saw. We wound around a few curves and eventually ran across a middle aged woman on her way to Santa Domingo, that graciously accepted our offer through broken English.

We again stopped at a fruit stand, this time picking up tiny bananas that the entire crew shared, including our new passenger. Additionally, we passed around bottles of water, coffee, juice, and my trusty bag of almonds that I packed. As I was planning for an 8 day trip, it was a rather large bag (think full quart). I offered around my almonds, everyone declining, except the little Dominican woman. She again, graciously accepted my offer, not by taking a handful of almonds, but by snatching up the whole bag! It never occurred to me that almonds would be such a delicacy in a place like DR, but I probably handed that woman $40 worth of almonds (in DR), more than she would make in a long and hard days work (way more).

I started a few days ago trying to pick one of my biggest pit falls in trying to ease back into CR. Why was it so difficult. What was I missing and then I remembered almonds. They are actually quite hard to find in my own neighborhood and I used to by them at Trader Joes when I was "practicing" CR. Thinking back on the last time I bought almonds was how my mind traced back to my DR almond story.

I have to get somewhere and buy some almonds! I have tried everything else under the sun to start my day and nothing is working. Not cottage cheese, not egg whites, nothing! I must figure out a way to get over my missing almonds and move on.

Other than almond snatching, life has been great. I took my new girlfriend home to NC to meet the folks and all went well. Of course it would; she is very lovely.

My dog is doing super. He went through a rough patch of allergies (skin allergies, gross!), had his little neutering surgery, and is healing. He also went home with me to NC to meet the folks for the first time. Of course being the great dog that he is, the family adores him!