wholefoodnut's Journal, 20 June 2019

Good work! I’m working my way down to 1200. Almost there! 

Great plan and I admire your focus! This post makes me feel like you are my FS twin. I recently worked my way up to 1200 calories but mostly still teeter around 1000 or so. I am gradually incorporating new things as well with a done list - right now, I am working on increasing potassium before I focus on other new things for my WOE and doing things like "add a veggie side dish to breakfast". I have loose SI ligaments which made my left side of hip rotate forward and after prolotherapy I started going to yoga and doing yoga videos on youtube to help with range of motion.... I am finding practicing yoga geared toward good posture have provided the greatest relief.  

I would really like to disagree with your eating pattern just for AMT's benefit but seriously, back pain could be helped with stretching throughout the day, some ab work since the muscle girdle needs work in the front so the back isn't compromised. I try to stretch 3 times daily for about 5-10 minutes. When I do I have greatly likelihood of avoiding hip//IT//lower back issues. Yoga is another great way to improve the flexibility.  

@Terrapin...curious, what eating pattern would you suggest? Doing the standard SI stretches hasnt helped me. I eventually regress ed with Phyisical therapy. Prolotherapy worked for tighting my ligaments (which is seperate issue than described here) but yoga is working for strength and flexibility. 

Eating to get to 1200 calories? Eating pattern to maintain weight given age/gender/activity level and body make-up? ie % of BF, activity level. 1200 for getting the vast majority of nutrients through food and not supplementing? And pattern to develop what?  

1200 is the recommended minimum limit for calories because you increase your risk of certain health problems, can decrease your metabolism, loose lean muscle tissue. Reducing under 1200 should only be done if under medical advice or if using a low calorie weight loss program because they offer nutrient dense foods. 1200 is rec for women, 1500 min for men. Of course, with recommendations, it may change a bit from person to person.  

@wholefoodnut...I just read your bio...I totally relate to your story 100%! I want to hit my fitness/exercise goals so bad after spending 4 years with chronic pain and little mobility - and know first hand the impact on home and time with family. I also made same 2019 goal...it was going to be a better year for health and fitness. So far, so good! I hated pain meds and eventually stopped them and just resorted to heating pads and applied for medical marijuana.  

Aboutmytribe, So sorry about chronic pain. I really believe being at a good weight and fitness level is huge for much pain control. My docs, the physical therapist I had for my neck and the trainer I see rarely all agree. I just began in the past few months began experimenting with yoga. Many of the stretches are the same or similar to what my therapist has me doing for my neck. I had a broken tailbone when I was pregnant with my first DD and have had off and on issues ever since--she will be 43 this year ;). they did an x-ray about 6 weeks later and it showed an SI injury back then--they risked an x-ray to see if it was healed enough for a natural delivery-decided it was. I have about 3 oz of banana in my smoothie every morning for potassium and other nutrients.  

Terripin12, not sure what you are saying here. For me @ my age 69 and the fact that I am on daily steroids for asthma control my doc is in total agreement with my plan. Steroids often = weight gain. 1200 calories I can very slowly lose and 1400 average is good for maintaining. I almost never eat processed foods, I eat nutrient dense whole grains, legumes, home raised eggs, veggies and fruits with a bit of animal protein's tossed in here and there. Pretty similar to both mayo clinic anti-inflammatory plan and a Mediterranean WOE. It's pretty easy for me to stay on.  

"what eating pattern would you suggest' I was actually trying to figure out what AMT was asking. At a given age, a 'what would be considered a low threshold' of calories may make more sense given a sedentary lifestyle. So yes, once I get an understanding of medical conditions, and the condition of the OP (this is you) then we can gain an understanding of what you are going through. I have a better appreciation of someone's goals when they provide details like you have here. It is tough to give a 'a pattern' of eating for someone when these things are missing. I read of a few of your journal entries and think you are making great choices and wish you continued success. 

Everyone is different--I will never ever say what is going to work for you. Thanks on your compliments. I've been here for a long time and have learned so much from so many members. Personally I tried low carb, I tried low fat back in the 80's (gained weight after leg surgery and non-weight bearing for over a year, tried weight watchers. They all work for some. Low carb made me sick, weight watchers changes per the new fad--at the time whatever it was didn't fit my life so could not follow through multiple others could not stay on them for life--no idea what the point system is now (lost track). Figure out what works in your life and the way you or your family cooks and adapt it to you getting healthy. You won't be successful unless it works for you for life. I finally figured out a plan to try that would fit my life, tweaked it along the way as I learned more and more. I've been here since 2012 and would not be where I am today without the huge support of my friends, some no longer post. I am a crazy eclectic cook with over 500 cookbooks --I LOVE to cook and LOVE good whole food. I play with food--I love exploring cuisines from different cultures. The history of food is so intertwined with the history and culture of the country it is fascinating to learn about it. My plan had to give me flexibility to explore and stick with whole foods. It has taken me on a journey that has changed my plan to more vegetarian though I eat meat like tonight. So this weight loss journey has taught me so so much. I've learned much about nutrition and expanded my exploration of the world through food. I've also from my friends here learned all sorts of other things. AHH I can use a digital antenna and get rid of cable, there is this cool exercise device called a TRX (bought a different brand WOSS) but dang it is amazing!, started exploring the benefits of essential oils, and on and on.  

I absolutely love this!  

Care to share some of your culturally culinary cuisines? 

I pop recipes on here now and then. This week it has been use up what is in the frig as I over did buying veggies, all simple but tasty. Will freeze the soup in meal size portions today. Bean and whole grain stew/soup: about 140 calories: Instant Pot: Course you can do in a big pan on the stove or a slow cooker. Saute 1 cup chopped onion, 1 cup chopped celery, a cup of chopped carrots then add 1 cup dried beans (I used mayo-coba also called yellow Peruvian) They are a south American bean that I find at the Mexican/Hispanic grocery stores actually WalMart has it here in the metro. 3/4 cup of hard red wheat berries, a can of petite diced tomatoes. A couple of bay leaves, a couple of dried shitake mushrooms, some marjoram or oregano (I used several large sprigs of marjoram from my garden) and pepper. Do not add salt until the beans are nearly done or the skins get tough. Dump in a quart of veggie stock (I like Sam's organic) and some water to make up the difference. Instant Pot for 50 min. in the multigrain setting (on mine). top of stove simmer until it's done. Toss in other veggies or seasonings as you want. Heats up well in the microwave.  

My other use up veggies less than 400 calories with 8 medium shrimp added served with whole grain veggie rotini but any whole grain pasta would do well. Makes about 2 servings. I season mushrooms with a mushroom seasoning I get at the oriental grocery instead of salt. I does have salt in it and is often labeled as a vegetable msg substitute. I make certain the one I get has no msg. Rough chopped 1/4 cup of onion, 1/2 cup sweet red pepper, a cup of mushrooms, 2 small zucchini. Saute onion in about a tsp of olive oil until a soft, add the mushrooms (add a splash of stock or wine if it gets dry), when the mushrooms are mostly cooked add the zucci and the peppers, seasoning, and some liquid as it will be dry. Cook until the zucci is tender but not mushy. in all about 10 min cooking time. If adding shrimp --peeled and no tail I cut each in 3 pieces. A bit more olive oil of a tsp of butter add the shrimp when the oil is hot and a hefty dose of pepper and a sprinkle of salt cook until just done. overcooked shrimp tend to be rubbery. Top pasta or a cooked whole grain with veggies and then the shrimp.  

Thanks!!!!