euheide's Journal, 10 February 2014

inaccurate measuring from body composition scale from 9.1% BFP
I forgot to measure my waist today :P

Finally the weather has cleared up and the sun is in sight. It doesn't look like it's going to last long though lol. I can't remember the last time I felt so hungry as yesterday. I just couldn't stop eating. :)

edit: I'm reading an interesting article about vitamin D. Here's some important parts:

"...Remember, vitamin D is a fat-soluble vitamin. The more fat cells your body has, the more you may be at risk of a D deficiency, because the vitamin D in your body becomes trapped in those fat cells. When comparing obese and non-obese people, researchers have found those who are obese have 50 percent less vitamin D circulating in their blood than people of normal weight, despite equal sunlight exposure..."

"...As we get older, it naturally becomes more difficult to convert sunlight into D3. For example, when exposed to the same amount of UVB radiation, a person who is 70 years old will make 75 percent less D3 than a 20-year-old..."

"...Let's look at an example. If you're fair skinned, sunburn easily and live in New York City, you would need to spend just four minutes outside on a sunny 4th of July to produce about 1,000 IU of vitamin D, but that turns into 40 minutes on a sunny New Year's Day. Under those same conditions, a person with dark skin would need 16 minutes on July 4 and about 4.5 hours on Jan. 1 to produce the same amount of D3 [source: NIAR]. And on those days with complete cloud (or smog) cover you can only expect about 50 percent of UV to penetrate..."

"... Live above 37 degrees north of the equator -- in the U.S., that'd put you north of Washington, D.C. and north of the Utah/Arizona border -- or below 37 degrees south of the equator, and you probably aren't getting enough UVB exposure to naturally produce adequate amounts of D3 year-round..." - Some articles say that, it's above the 42 º parallel that it becomes impossible to get enough vitamin D through the sun during the day. I live above the 37 º but bellow the 42 º so, depending on the articles I read, I'm either getting enough or not lol.


This is from another article "...A lack of vitamin D – known as vitamin D deficiency – can cause softening and weakening of bones and lead to bone deformities. In children, for example, a lack of vitamin D can lead to rickets. In adults, it can lead to osteomalacia, which causes bone pain and tenderness..."


edit: I ended up weight training today with mixed results. This was 2 days rest. I think I'm going to maintain this resting period for some time and see what happens. If I don't get any progress I'll probably add one more day. :) Today I let the calories go beyond the limit again lol. I hope this is somehow mitigated by the weight training lol... I'm taking it very lightly and never taking any set to failure. I'm betting on more frequency instead of more intensity to produce results :)
130.3 lb Lost so far: 13.9 lb.    Still to go: 6.8 lb.    Diet followed reasonably well.

Diet Calendar Entry for 10 February 2014:
2335 kcal Fat: 138.92g | Prot: 118.58g | Carb: 173.06g.   Breakfast: Walnuts, Sesame Seeds, Raisins, Dried Pumpkin and Squash Seed Kernels, Almonds, Cashew Nuts, Hazelnuts or Filberts Nuts, Pistachio Nuts, Water, goji berries, cherry tomato, Bananas. Lunch: Fried Egg. Dinner: Chicken Breast, Arugula Lettuce, Mozzarella Cheese (Whole Milk), Extra Virgin Olive Oil, Whole Foods Market Goji Berries. Snacks/Other: Whole Milk, Whole Foods Market Goji Berries, Whole Milk, Queijaria Cachopas Queijo de Évora (DOP), Sesame Seeds, Cashew Nuts, Whole Milk, Hazelnuts or Filberts Nuts, Whole Milk, Granny Smith Apples, Cashew Nuts, Olives, Cherry Tomatoes. more...
on diet euheide's own diet   steady weight

1 to 20 of 27
Catch some sun for me. I think starting 5 hours day our weather is supposed to rise to the low 50 and stay there. That would be wonderful because all we have been have is 20 and below. Maybe I can go for a walk!!!! That sounds like a slice of heaven right there. ;) 
10 Feb 14 by member: iamachristianjesusfreak
I should probably do that today! but it's so cold (for me lol)!! Oh my! low 50s? 20s!! lol I would turn into an ice cube at those temperatures :P I guess this is good in comparison lol. I hope it gets warmer there soon! :) 
10 Feb 14 by member: euheide
Right now, the temperature here is 13 C so that's 55.4 F but that's still freezing to me lol.  
10 Feb 14 by member: euheide
I just got 30 minutes worth of sun on my face, enough to make it hot and produce, at least, some vitamin D heheh. It felt good (haven't had that feeling in months). Even in summer I'm not usually the type that's always at the beach. I should probably go more but last summer, for example, I went like 2 times lol...  
10 Feb 14 by member: euheide
I've read somewhere that this is the best time of day (around 1300 o'clock but it depends somewhat on where you are globally speaking) to get the right amount of UV-b rays to produce vitamin D. 
10 Feb 14 by member: euheide
And, unfortunately, as enjoyable as it might be to get sun through a pane of glass, protected from the elements and all, you don't get any UV-b that way :P 
10 Feb 14 by member: euheide
Go outside and read a book and suck up some rays. I love to garden so that's how I get so much sun in the summer. I don't mind sweating but I despise freezing.  
10 Feb 14 by member: iamachristianjesusfreak
I kind have have an "allergic" reaction to both lolol. I remember when I was a kid, I was more tolerant than usual to both hot and cold, especially hot, but now I'm the opposite heheh :). Having an activity to do outside is definitely a great way to get those sun rays but I've been reading that one must not exaggerate also. There is an ideal amount of time and, after, that, the effects start to be negative :P 
10 Feb 14 by member: euheide
because of skin cancer etc...  
10 Feb 14 by member: euheide
it should be 20 min of exposure outside of burning time. here burning time is 9am to 3pm. In most other places it is 10am to 2pm i think. 
10 Feb 14 by member: njashka8
But Ninaj, the problem is, they say that the uvb rays responsible for generating vitamin D, are best captured precisely between 9 am and 3pm heheh. Those are also the most dangerous times but they say there's a fine line between getting just the right amount of uvbs and vitamin D with it and getting too much and starting to damage your skin. Look at this: "...some studies have found that between five and 30 minutes of sun exposure to your unprotected face, arms, legs or back between the hours of 10 a.m. and 3 p.m. two to three times every week is enough for your body to produce all the D3 it needs..." The problem is, if you get sun out side of this more dangerous period, or if you use sunblock while getting sun during the dangerous period, you'll probably not be getting enough uvbs since sun block also blocks off the uvbs.  
10 Feb 14 by member: euheide
The quote above was taken from the first link I posted above ;) 
10 Feb 14 by member: euheide
I mean't to say 10 a.m. (not 9) heheh 
10 Feb 14 by member: euheide
Interesting about the vitamin D. I also read once that you can get your daily amount just from driving around. It's hard for me because, seriously, as fair as I am 4 minutes could be a sun burn. =/ 
10 Feb 14 by member: skwhite
I probably don't burn as easily as you but I still burn very easily heheh. What I've noticed is that, near the sea, your skin burns much quicker. Probably due to water droplets in the air which augment the sun's power. But yeah 4 minutes is not a lot. :P. This reminded me of that Madonna song: "I'm out of time and all i got is 4 minutes" lol :D 
10 Feb 14 by member: euheide
Also skwhite, when you say driving around, that must be done with the windows down or else you will get no uvb rays because of the glass :) 
10 Feb 14 by member: euheide
But yeah, it's complicated with the skin burning and all heheh :) 
10 Feb 14 by member: euheide
That's one reason why I don't go to the beach much :P 
10 Feb 14 by member: euheide
Well, I'm off to bed heheh. See ya tomorrow folks! 
10 Feb 14 by member: euheide
Thanks Deb! ;) 
10 Feb 14 by member: euheide


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