Nick

Kara

7.22.2008

By popular demand...


So here's some more info on the nutritionist from yesterday. I found her from doing an internet search in my area and she works at a local college and has a private practice.

Determine your needs for doing NOTHING AT ALL: (Basal metabolic rate)

females: 655+(4.3 x weight)+(4.7 x height) - (4.7 x age)
males: 66 + (6.3 x weight) + (12.7 x height) - (6.8 x age)

Then to maintain weight take that # from above and multiply by .30 and add the result to the basal rate above for moderate activity and .50 for high activity (runners).

To lose weight, take off 500 from the last #. To gain weight, add 500 to the last #.
For pregnant people, add 200-300 calories to that #.

Basic menu for 1500 calories
6 Bread servings
(1 slice bread, 1/2 c cooked pasta, roll, 1/2 c potatoes)

3 veggies
(1 c leafy greens, 1/2 c raw/cooked veggies, 3/4 c veg juice)

2 fruit
(1 small piece, 1/2 c canned, 1/2 c juice)

3 milk
(1 c, 1/2 c yogurt, 1 oz cheese)

2 fat
(1 tsp margarine, butter, 2 T cream cheese, low cal dressing, 1 T salad dressing, mayo, 1 strip of bacon, 1/8 avocado, 5 olives, 10 nuts)

1 dessert
(2 small cookies, 1 small piece of pie/ cake, 1/2 c ice cream)
2 meat servings (1 oz lean meats, poultry, fish, 1/4 c tuna, 1/4 c hummus, 1/4 c cooked dry beans, 2 T peanut butter, 1/2 c tofu, 1 egg, 2 egg whites, 1 oz cheese

1600 add 1 bread
1700 add 1 bread, 1 oz meat, 1 fat
1800 add 2 bread, 1 oz meat, 1 fat
1900 add 2 bread, 1 fruit, 2 oz meat, 1 at
2000 add 2 bread, 1 veg, 1 fruit, 2 oz meat, 2 fats
2100 add 2 bread, 2 veg, 1 fruit, 2 oz meat, 1 milk, 2 fats
2200 add 4 breads, 1 veg, 1 fruit, 2 oz meat, 1 milk, 2 fats
(If you want to hear more, leave a comment and I can tell you yours specifically of course).

So today I started off with 2 cups of cheerios and 1 cup of milk, had a luna bar in between, where does that fit, not sure. Now I'm trying to eat this yogurt, it is pretty good. I picked it up because of its high protein count being that I'm a vegetarian. It is called CHOBANI Greek Yogurt. Not bad! Before that I had some crackers and salsa. And some dried cranberries. I've had 3.5 bread, 2 milks, 1 fruit, 1 veg, and a luna bar(?) My numbers came out 2369(I think she used my weight from March, 127 and I'm 5"4) - 500 to lose weight about 1869. I don't even think with trying that I reach 1900 most days. I'm going to try to reach the allotment of the above stuff but not stuff my face. Let me know what you think of the formula, if your # sounds high or whatnot. Back in college when I went to lose weight I was eating 1100. oops. Total starvation mode. Explains my crappy metabolism nowadays!

I like how one piece of bacon counts for the meat serving.


NOTE: In no way am I trying to prescribe medical information. I am not a medical professional. Please seek your doctor if you plan to create a diet plan. :)


Recipe for shortbread:
2 sticks of softened butter 3/4 cup of sugar CREAM THESE TOGETHER Add 2 cups flour, gradually. Add in 6 tea bags (the insides) of your favorite tea. Shape dough into a log, place in refrigerator for 30 min, cut into slices, bake at 300 for 20 minutes. Enjoy!



Oh and I forgot yesterday when I ran on the TM I put the nike+ in action and this time it was actually telling me that I ran less than I did! By 0.6 of a mile I think! So running outside which is slower than my normal pace tells me that I'm running more and running on the treadmill at my normal pace tells me less. I don't know what pace I should try to callibrate the thing at!

9 comments:

  1. Thanks for the formula. I really think WeWa as people get closer to their goal they put them at starvation mode. When you are active you need those clas to fuel no doubt. I hear those nike+ thing are challenging to calibrate.

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  2. Methinks you like numbers? LOL.

    Interesting nutrition info. BTW, my wife's nike+ is never perfectly accurate, so I would suggest you just calibrate it to the pace you run at most often and accept its flawed info for what it's worth.

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  3. Shoot I'm not even pregnant and you know my butt would be adding 200-300 cals to that ROFLMAO!

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  4. i will have to check out the formula and compare it to the body comp test i had done at the nutritionist to see how close it is!

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  5. Thanks for all the information. I am going to have to do some math. I like how you add your little NOTE!

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  6. Thank you for posting that information! That is so helpful. I am surprised about the amounts of meat for a 1500 cal diet - I thought it would be more than that! I can't wait to crunch my numbers....

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  7. Thanks for the excuse to eat more ice cream.

    It looks like you found the option to turn on newsfeeds. Hooray!

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  8. This is SO informational!! I am reaping the benefits of your diligence and counseling from your nutritionist! :-) Thank you!
    So, ccording to your formula, I'm only supposed to eat 1932 calories (runners formula) to maintain my current weight. And if I want to lose weight, I can only eat 1432. Yikes. That's not very much. Well, that would explain why even with ALL the running, I haven't lose much weight.

    Oh and yes, I am nuts!! I'm running the SFM 5 days before my wedding. Yeah, everyone and their mother has been telling me that I am crazy. They keep reminding me of all the possible injuries, seprated toe nails, chaffing, etc. Oh well! Really, my life doens't revolve around my wedding! ;-)

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  9. Hmm, that's lower than my basal metabolism was tested at.
    But, formulas don't work for everyone-- otherwise no one would get the tests.

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