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Old 03-11-2018, 07:33 PM   #751
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MFP calories 1,274. Apple Watch steps 3,756. Water intake 50.7 oz
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Old 03-11-2018, 08:22 PM   #752
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7549 steps. 1646 calories. Tomorrow morning's weigh in could be a bounce back up; I had a lot of sodium at dinner. Yesterday's weigh in had me below goal, so I am dreading the bounce back above when I have claimed to have made it. It won't be long until even the bounces up stay at or below 164.
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Old 03-12-2018, 07:24 AM   #753
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Yeah, it's abounce up all right - 167.2. That's 4.2 pounds higher that 2 days ago. I know it's water; crazy high salt content in the Rice A Roni and shrimp I had last night. It still bugs me as it took me from under goal to well over. I keep saying I am going to be patient, but after having one weigh in below goal I am really eager to squash the higher swings; I am thinking of doing a couple of really low days this week.
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Old 03-12-2018, 11:53 AM   #754
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I found out that I weigh 175 today. All my scales have confirmed this. Part of the problem is that I have been wearing my heavy pants in previous weigh ins. This time, I stripped down to my underwear. I will continue to do this in the future. I started off with french toast today. Another part of the reason may be water rentension. However, .I have been drinking little water.
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Old 03-12-2018, 12:11 PM   #755
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I weigh before getting in the shower with nothing on. Another goal I might go for is to get my "doctor visit weight" (dressed and after lunch) down to 164 or below. That would probably be a naked morning weight of ~158.
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Old 03-12-2018, 08:24 PM   #756
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Pathetic 978 steps; bad weather. 1599 calories. Crazy protein as I picked up some Oikos as snacks.
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Old 03-12-2018, 10:21 PM   #757
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Here was my menu today which turned out to be 2300 calories. I will plant to do my menu for tomorrow today. I am concerned about me losing more weight. Lets see if my weight bounces back up tomorrow. At this point, I would rather gain a couple pounds instead of losing any more weight. If I make my exersize a routine, I will have to eat a bit more in calories to keep myself from losing weight.
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Old 03-13-2018, 04:48 AM   #758
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Ok This is my entire meal plan.

Therapeutic food: Apple Cider vinegar (1tbs before every meal), 2.3L H2O during the day. No water during meals. Sit down on every meal and chew foods at least 20-30 times before swallow - @ 1600cal/day.

Concentrated Protein
Serving size: 3-6 oz. cooked, or as indicated.

Meat, poultry and fish should be grilled, baked or roasted; fish can also be poached. Keep cheese intake low due to saturated fat. (1 serving = approximately 150 calories)

- Eggs, 2 whole, or 3 egg whites plus 1 whole egg
- Egg substitute, 2/3 cup
- Fish, shellfish, 3 oz. fresh or 3/4 cup canned in water
- Poultry: chicken or Cornish hen (breast only), turkey
- Leg of lamb, lean roast
- Beef, very lean
- Tofu, 8 oz. or 1 cup (fresh), or 3.5 oz. cube (baked)
- Tempeh, 3 oz. or 1/2 cup
- Soy or veggie burger, 4 oz.
- Cottage cheese, nonfat or lowfat, 3/4 cup -Ricotta, part skim or nonfat, 1/2 cup -Mozzarella, part skim or nonfat, 2 oz. Or 1/2 cup shredded
- Parmesan cheese (grated), 4 tblsp. -TVP (soy protein concentrate), 2/3 cup
Portions per day: 5

Legumes
Serving size: 1/2 cup cooked, or as indicated (1 serving = approximately 110 calories)
- Beans - garbanzo, pinto, kidney, black,lima, cannellini, navy, mung beans, fat-free refried, green soy beans
- Bean soups, 3/4 cup
- Hummus, 1/4 cup
- Split peas, sweet green peas, lentils
Portions per day: 2

Dairy
Serving size: 6 oz., or as indicated (1 serving = approximately 80 calories)
- Buttermilk -Fat-free yogurt, plain
- Lowfat yogurt, plain, 4 oz.
- Nonfat, 1%, or 2% milk, Soy milk, plain
Portions per day: 1

Nuts and Seeds
Serving size as indicated
(1 serving = approximately 100 calories)
- Almonds or hazelnuts, 10-12 whole nuts
- Walnut or pecan halves, 7-8
- Peanuts, 18 nuts or 2 tbsp.
- Pistachios, sunflower, pumpkin, or sesame seeds, 2 tbsp.
- Nut butter, 1 tbsp. made from above nuts
Portions per day: 1

Category 1 Vegetables
Serving size: size: 1/2 cup - servings unlimited Fresh juices made from these are allowed (1 serving = approximately 10-25 calories)
- Artichokes -Asparagus -Bamboo shoots
- Bean sprouts -Bell or other peppers
- Broccoli, Broccoflower -Brussels sprouts
- Cabbage (all types) -Cauliflower -Celery
- Chives, onion, leeks, garlic -Cucumber,
- Dill pickles -Eggplant -Green Beans
- Greens: bok choy, escarole, Swiss chard, kale, collard greens, spinach, dandelion, mustard, or beet greens
- Lettuce/Mixed greens: romaine, red and green leaf, endive, spinach, arugula, radicchio, watercress, chicory
- Mushrooms -Okra -Radishes
- Salsa (sugar-free) -Sea vegetables (kelp, etc.) -Snow peas -Sprouts
- Tomatoes or mixed vegetable juice
- Water chestnuts, 5 whole
- Zucchini, yellow, summer, or spaghetti squash
Portions per day:
Minimum 3-4


Category 2 Vegetables
Serving size: 1/2 cup, or as indicated (1 serving = approximately 45 calories)

- Beets, winter squash, such as acorn or butter nut squash
- Carrots, 1/2 cup cooked or 2 medium raw or 12 baby carrots
- Sweet potatos or yams, 1/2 medium baked
- Yukon Gold Potato, 1/2 medium
Portions per day: 1

Fruit
Serving size as indicated
(1 serving = approximately 80 calories)
- Apple, 1 medium -Apricots, 3 medium
- Berries: blackberries & blueberries, 1 cup; rasberries & strawberries, 1 1/2 cups
- Cantaloupe, 1/2 medium -Cherries, 15
- Fresh figs, 2 -Grapefruit, 1 whole
- Grapes, 15 -Honeydew melon, 1/4 small
- Mango, 1/2 medium -Nectarines, 2 small
- Orange, 1 large -Peaches, 2 small
- Pear, 1 medium -Plums, 2 small
- Tangerines, 2 small -Watermelon, 2 cups
Portions per day: 2

Grain
Serving size: 1/2 cup cooked, or as indicated (1 serving = approximately 75-100 calories)

- Amaranth, teff, or quinoa
- Basmati or other brown rice, wild rice
- Barley, buckwheat groats, or millet
- Bulgur (cracked wheat)
- Whole oats, raw, 1/3 cup; cooked oatmeal 3/4 cup
- Whole wheat, spelt, or kamut berries -100% whole wheat, spelt, or kamut pasta
- Whole grain rye crackers, 3 each
- Bread: mixed whole grain or 100% whole rye, 1 slice
- Whole wheat tortilla or pita, 1/2 -Low-carb tortillas, 2 small or 1 large Portions per day: 1

Oils
Serving size: 1sp. or as indicated
Oils should be cold pressed
(1 serving = approximately 40 calories)

- Avocado, 1/8
- Flaxseed oil (refrigerate) -Walnut oil
- Extra virgin olive oil (preferable) & canola oil for cooking
- Mayonnaise (from canola oil)
- Olives, 8-10 medium
Portions per day 4
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When a child’s emotional needs are not met and a child is repeatedly hurt and abused, this deeply and profoundly affects the child’s development. Wanting those unmet childhood needs in adulthood. Looking for safety, protection, being cherished and loved can often be normal unmet needs in childhood, and the survivor searches for these in other adults. This can be where survivors search for mother and father figures. Transference issues in counseling can occur and this is normal for childhood abuse survivors.
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Old 03-13-2018, 07:06 AM   #759
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MoxieDoxie,

Wow! Heck of a list. I just track everything and keep an eye on total calories and macros and try to work in some veggies. I seem to get enough protein and fiber just from my ordinary choices (which I have adjusted to limit unhealthy snacks/fat). It helps that I don't eat mammal meat so my proteins tend to be lean.
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Old 03-13-2018, 05:49 PM   #760
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I've been told by someone here that I'm unwelcome on this thread. But I just wanted to let you know that I've been eating 1300 calories a day and am losing weight slower. So, long story short, I've been doing this in a much healthier way and I feel much better. Just wanted to let you know.
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