February basic +1 challenge

[gitfiddle]

Success is the sum of small efforts, repeated day in and day out.
Robert Collier

Welcome to the February Challenge! We're building on the basics with an extra twist. Here is a recap of the Basics part:
Report in each day (for accountability) on: Protein, Carbs, Supplements, Exercise and Water.

If you're a new beginner, here is a sample.

Protein – at least your personal protein minimum (ex. 90 grams)
Carbs - 30-40 ECC,
Supplements - (yes or no if you take them)
Exercise – Resistance is best, but any activity that makes you sweat is fine
Water – at least 8 glasses a day

Then choose one “action item" from the list below and be accountable for that as well. Sure you are welcome to work on whatever you wish, but keep it simple.


Read one new journal article a week about nutrition
Try one new recipe a week
Look for positive results of the program other than weight loss, i.e. lower blood pressure, more energy, etc.
Stay off the scale for the entire month
Re-measure and calculate your protein needs if it’s been a while
Use fresh vegetables or fruits for your carbs
Try a different form of exercise than you’ve been doing
Stretch before and after your exercise – every time
Your choice


Here’s to learning more and sharing more!

Who’s in?

[Karole]

Count me in Carol. Looks like a good one for February !!

[BeccainSC]

Okay, I'm in.. for the basics at least. Had hoped to resume exercising in Feb, but until I feel like have a handle on the eating I don't want to overload myself. Have to get that 80% stuff at least 75% of the time before I add new stuff.

Will think on my +1, I have some ideas that I should be able to manage.

'becca

[gitfiddle]

Hi, Karole! Looking forward to another good month!

Becca, that's very sensible. Maybe you would get some inspiration from re-reading one of the PP books. The way the doctors explain things always renews my enthusiasm in ways that "following the rules" doesn't. It helps me to know "why" I'm doing this.

[BeccainSC]

That's a good idea Carol. I have both PP and PPLP (and 2 of the info-mercial kits that they were practically giving away a few years ago). Should keep me plenty busy!


'becca

[Belfrybat]

I'm in. Will decide on my plus and get back with it later. And if you want me to start off either one day a week or one week out of the month, let me know.

[Jazzy]

Hi!

I'm new, but I would like to do this with you.
Actually, I joined a long time ago, but I haven't been
an active member. Time to get this thing together!
What about the 30-Day Low Carb Solution? I have
that. Is there anything newer I should be doing?

Thanks!
Jazzy

[gitfiddle]

Welcome in, Jazzy. I remember you because I love Jazz music. :D

I've never read the 30-Day book, but I assume each of them go over the basics for the reader. You just hop in and ask questions freely. :)

BC, whichever you choose, including just weekends. I'm easy.

[Jazzy]

Thanks, Carol!

Where do I find the beginner options for this?

Thanks!
Jazzy

[gitfiddle]

Right up above in the first post in the blue font.

[Jazzy]

P.S. I have Protein Power and the Lifeplan book, too.
The 30-Day Low Carb Solution is the simple "what to
eat" version without all the science. Is there something
else I should have?

[Jazzy]

Got it! Thanks!
Have a terrific day!
Jazzy

[TiF1974]

I love the +1 part...and the counting carbs will be easy enough...where I run into trouble is calculating my protein...guess this will give me a reason to make sure I am getting what I need! This February Challenge fits in perfectly with my 28- day start to Protein Power (well, not a start, but a return...) and I am definitely going to stay off the scale for a month as I have committed to NOT weigh myself until I return to my doctor at the end of February/ beginning of March. I look forward to starting the Challenge on 2/1!

[maxlharris]

So, I haven't been exercising. I think I will work the 100 pushup program this month. Or start it. We'll see.

Am crushed at work, too busy to hang out.

[Jazzy]

I made a Ticker Factory ticker and uploaded it into my signature and then saved it. When I go to my personal information it is there, but it does not come up here. Anybody know why?

[Jazzy]

Well, what do you know! There it is! Guess I just had to post something new!

[gitfiddle]

Those things are a mystery to me, Jazzy.

Max, that sounds good!

Tiff, that's a good plan. Weighing too often makes me crazy.

[Jazzy]

I had a good day today, thinking about this challenge.

Hope you all did, too!

Jazzy

[Belfrybat]

My plus will be sunshine. I've been reading lately on how important vitamin D is for diabetics. Since I live in a temperate climate, I will commit to being outdoors in sleeveless blouse and shorts for 30 minutes any day it is sunny and the temps are above 60. That way I should be able to get enough D so I don't need to supplement any more than is in the multi I take.

So, here's my goals:
Calories 1600, give or take
Protein 75
ECC 60-65
Sunshine
Exercise to be logged on Movers and Shakers

I am always OK on liquids and supplements, so see no need to track that separately.

[Anette]

Good morning all,
I have not posted in a while but I visit and read every day. Love the quote, thanks. Very inspirational to me. I have been keeping track of my food much better and have been working PP much better and voila, 7 pounds gone which was the christmas weight and some "sloppy eating" weight. I have a new goal in my head which is realistic and keeps me motivates. It is still a challenge for me to get 8 cups of water in so this will be my new goal. I have been struggling with it from the beginning so i will focus even more on getting enough fluids. This is my 2nd year on PP and I feel well. I have to admit that I have had my slips but I get right back on the wagon with the next meal, I dont even think about not doing PP. I really dont have a choice or I my weight will be out of control. So, lets keep on rocking and thanks for all the post and motivation I get from this webisite. See you again soon!

[gitfiddle]

Anette, it's so good to hear from you, especially all the positives! Marvellous report, and we look forward to seeing you soon!

[Jazzy]

Hi!

It is so great to be on Protein Power. I know our official start day is not until the first for this challenge, but it feels good to be here already!

Hope you are all having a terrific day!

Jazzy

[Billie]

I am with you Carole.
Basics and my plus is exercise!

[Claudette]

Confession timehttp://images.lowcarbfriends.com/lcf/bbs/images/smilies/blushin.gif

I have been MIA and have not been doing too well.

Alas, I am up 4 lbs today, 1 lb more than when I started on Jan 1st!

Our 23 yr old son has been here for a visit from out of state and he has used his newly found cooking skills, which haven't been on plan.

I also sucumbed to Necco candy hearts, the tart kind, which taste like a sweeter sweet tart. I told myself they are only around for a short while. What I should have done is to have hubbie buy some, stash them, then when I get to goal, have a few. Oh, well.

I have to say, adding the "carbage" back into my diet has left me feeling awful, no energy, craving more sugar & starch!

So, as of yesterday, I started pp again, showed the plan to our skinny son, he says he might venture out and even try some of the veggies.

I am so glad I have this support group to come back to.
I don't mean to put a damper on the wonderful support and positive posts, I felt I needed to post what really happened and then start over. Accountability works for me.

I am in for Feb, my extra thing will be to add veggies & fruits for my carbs this month.

[Jackie]

I am in!!!!! Sounds like its going to be a great month! Nice to see some new people here as well.

I am up for the basics, although I have still not mastered Fit day as I just don't have the time to seek all my food choices, however I will report what I eat.
My extra will be to try and stay organized which will free up more time for exercise and..................this one I don't know if I really can do???? What a challenge it will be-------to stay off the scale for one month!!!! I am a scale addict, but I would love to not be so attached. I think to help myself out I will go and put it out in the garage!!! This is the best month as it is the shortest!!!

Today Breakfast: protein shake with 4 sm pieces of pineapple
Lunch: chicken breast and lettuce roll up
Dinner: either a hamburger patty or hotdog--we are planning a sledding afternoon and our group usually does both

Snack: cheese and wine at a party tonight (only one glass of wine)

[BeccainSC]

I recalculated my protein this morning (after weighing myself) so here are my official goals for February. In addition to the reading (Eades books and I think I'm going to read the Taubes book again after the next trip to the library), I'm going to focus on meeting some water goals. I'm pretty sure I have been, but just want to make certain, weekends are especially hard for me.

So... in short:

Protein: >= 105 grams
Carbs: <= 55 grams
Water: >= 95 ounces
Supplements: Daily
Reading: Daily

Supplements are another weak area, if we eat out for dinner I don't take them.


'becca

[Billie]

Claudette, gosh we are all human! The neat thing about it is, now we can recognize the "error of our ways" and know what caused it. Before we would just have kept on and wondered or said, "Hmm this program is not working"!

Way to go, proud of you! Proud of all of us!

[Puddin]

Just saw the Feb+1 Challenge and for sure I'm in. Even saw another member who writes in 'PLUM'. Fantastic.

Don't know which thing extra to do but I'm thinking of reading the article every week and also doing a recipe since I love to read/study and also cook. Will see how it works out. Maybe I'll do one one week and the other the week afterwards. Sounds good though.

Proteins : 100 grams
Carbs : 20 grams
Water : 1.5 liters
Exercise: log loading, hauling and carrying upstairs (with temps at 5°C no sweat guys - does it still count?;))
Supplements: glucostamine, omega 3, magnesium, multiple Vitamin

Think that sums it up.:p

[Mal Lady]

Confession timehttp://images.lowcarbfriends.com/lcf/bbs/images/smilies/blushin.gif

I have been MIA and have not been doing too well.

Alas, I am up 4 lbs today, 1 lb more than when I started on Jan 1st!

Our 23 yr old son has been here for a visit from out of state and he has used his newly found cooking skills, which haven't been on plan.

I also sucumbed to Necco candy hearts, the tart kind, which taste like a sweeter sweet tart. I told myself they are only around for a short while. What I should have done is to have hubbie buy some, stash them, then when I get to goal, have a few. Oh, well.



Hi Claudette!!!!

You and I have both been MIA !!! :eek: For me, it has really been a struggle to get back to pp. This is probably no excuse, but, DH hasn't been helpful in getting me there either.:mad: He says he can't go "cold turkey" and for me it's the only way I can start. I know that his reasoning is only an excuse not to eat pp, so, today, I've made up my mind that I've waited a whole month for him to start eating lc and I've "had it!":mad: I'm going to get to the store, stock up on lc stuff and eat "right". I am tired of having "no energy". I'm tired of "being tired". So, I am praying real hard that I have the strength in my mind to do this and keep it up.:o I just have to get on the right track again - and it sure hasn't been easy. I think I have eaten every high sugar food that can be imagined.:o I know I sure haven't felt good. But, I know that getting back to pp is more of a matter of mind over everything - and your mind has to be in the right mode and "want to do it". I want to be in that state so bad, but, sugar is very controlling. :evil:

Well, I am getting a late start, as usual. Need to get coffee and something lc in my stomach. All the store walking will give me plenty of exercise.

Good luck with your endeavor and I hope we make it!

Sharon

[maxlharris]

Hi!

It is so great to be on Protein Power. I know our official start day is not until the first for this challenge, but it feels good to be here already!
Just because February hasn't started yet doesn't mean you have to wait.

[Jazzy]

Good morning!

Last night I messed up, so I'm glad we have one more "prep" day before the new challenge kicks in. I'm also afraid to weigh, but I'll face the music tomorrow morning, no matter what!

I did sit down and plan out today, write it down, and calculate everything, in practice for tomorrow's official challenge beginning. I'm still not sure how many grams of protein I need, but I'm going to go by the 30-Day Low Carb Solution guidelines this month. That just looks like the very easiest way, and I fall into the X category right now. It's a wonderful chart! My plus one category is going to be to read as much as I can from this website this month since I am just getting started here. I've read some of the Eades books and looked at the site occasionally, even joined a while back, but I have not really been active until now.

Have a wonderful day, "challengers!"

Jazzy

[gitfiddle]

I'm also afraid to weigh, but I'll face the music tomorrow morning, no matter what!Jazzy, think of it as purely a scientific experiment and the weight number is just cold data. Many people measure (upper arms, chest/bust, waist, hips, thighs, etc.) and find that the numbers go down seemingly independent of the weight figure. It's exciting! I just go by how my clothes fit. Or my rings. My wedding set drives me crazy right now and I'll probably have to resize it soon. Water weight shows up in rings almost instantly.

[Anniesnan]

Hi Carol,

I'm back and ready for February. DH & I went grocery shopping and picked up greens for salads, fresh cauliflower, some fresh fruit, Greek yogurt, proteins.

Agnes

[Karole]

What a challenge it will be-------to stay off the scale for one month!!!! I am a scale addict, but I would love to not be so attached. I think to help myself out I will go and put it out in the garage!!! This is the best month as it is the shortest!!!

Lol --I hid my scale in the basement when I first started this--well on the second round of pp that is. I was addicted to weighing and found myself jumping on even more than once a day. I went cold turkey and it felt pretty good to not be "up" or "down" depending on how that darn scale reacted . So all good luck to you on weaning yourself away from it.

[gitfiddle]

I'm back and ready for February. DH & I went grocery shopping and picked up greens for salads, fresh cauliflower, some fresh fruit, Greek yogurt, proteins.
Go getum, Agnes! See you in the morning!

[alex57]

Hello everyone.
I would like to join in also. LC is not new to me for lost some weight back in the 70,s. Unfortunately, didn't stay with it. Weight has been an issue all my life and have tried various "diets". The article "Was it a Big Fat Lie", or whatever by Taubes, made me reconsider but have only been messin' around.

After reading Eades blog on the second time around and how difficult it is to lose when older I was left with mixed emotions. In March I will turn 71 so it's like a double whammy for me. In a way I felt relieved, seemed to take some of the pressure off in a sense, accepting that I'll never be as low weight-wise as I unrealistically dream of. However, I'm readjusting my thinking to appreciate that being as healthy as I can is the real goal. Looking at food in a totally different way.

My main problem....I, probably like most of you, love food.. love to eat. I don't eat necessarily because of hunger, but because I love the taste. Also enjoy cooking. I have tried to get myself firmly back onto lc-ing, keeping a journal etc. but don't seem to manage even a whole week! Doing this alone doesn't seem to be working for me. So..... here I am. Hoping that reporting in will be the trick.

Exercising is my weak point. I will work on this. Altho' I'm 70-80# overweight, I don't expect miracles. I am concerned however about getting my BP lower. Don't want to go the meds route. Looking for positive results will be my "chosen item".

Really looking forward to February....... my "turn around and head in the right direction" month.

[lisanurse81]

Of couse count me in! Looking back on Jan, I lost 2 lb... about 8 more to go for for now. So I am very happy with that. My +1 will be sunshine... I feel so much more balanced when I sit in the sun every day. I think this is why I deal with depression over the winter months... but it's warming up here in Alabama, so should be able to do that.

BTW, fitday has a great body measure tab that keeps up with your measurements, creates a chart... all that kinda stuff for us data lovin' people! I measure every 3-4 weeks. (basically when I remember to... actually, I think I'll go do that right now.)

[Jazzy]

Jazzy, think of it as purely a scientific experiment and the weight number is just cold data. Many people measure (upper arms, chest/bust, waist, hips, thighs, etc.) and find that the numbers go down seemingly independent of the weight figure. It's exciting! I just go by how my clothes fit. Or my rings. My wedding set drives me crazy right now and I'll probably have to resize it soon. Water weight shows up in rings almost instantly.

-----------------------
Thanks, Carol!

You're right about that "ring thing!"

Jazzy

[gitfiddle]

Doing this alone doesn't seem to be working for me. So..... here I am. Hoping that reporting in will be the trick..Welcome in, Alex! Reporting, sharing, supporting, just being understood makes it easier.

Of couse count me in!Of course I certainly will, Lisa!

BTW, fitday has a great body measure tab that keeps up with your measurements, creates a chart... all that kinda stuff for us data lovin' people! Yup, and I use most of it. Sporadically, though. :rolleyes:

[BeccainSC]

I'm changing my protein requirements for the new challenge. After reading the comments and replies to Dr. Mike's latest blog I'm going with his recommended higher numbers. He specifically states that were he re-writing PP now, he would recommend more protein than they did back then (15 years ago).

In response to one commenter (I'd copy it, but not sure of the copyright issues and what not) he (Dr. Mike) calculates the minimum protein from target weight (as opposed to LBM) and used that as a minimum, but also recommends from the current weight.

Sometimes I think I get more out of the comments that I do the blog itself. :)

So my new protein minimum is now.....

132 grams


'becca

[Jazzy]

I'm changing my protein requirements for the new challenge. After reading the comments and replies to Dr. Mike's latest blog I'm going with his recommended higher numbers. He specifically states that were he re-writing PP now, he would recommend more protein than they did back then (15 years ago).

In response to one commenter (I'd copy it, but not sure of the copyright issues and what not) he (Dr. Mike) calculates the minimum protein from target weight (as opposed to LBM) and used that as a minimum, but also recommends from the current weight.

Sometimes I think I get more out of the comments that I do the blog itself. :)

So my new protein minimum is now.....

132 grams


'becca

---------------
'Becca, thanks so much! I'm going to go read that right now!

Jazzy

[Jazzy]

'Becca, I'm having trouble finding that. Could you give me more specific directions?

Thanks!
Jazzy

[alto]

May I join you? I signed up for the forum awhile back but haven't posted yet (and I've been reading the forum since it was up). I lost about 30 pounds on Protein Power back in 2002 and got derailed -- allowed myself to get derailed :) -- by work, and have never made it back. I'll start again, last a few days, and either fall off plan or switch. I've been seduced several times by Weight Watchers (bread and chocolate, and ease) but I know Protein Power works and I really think I can commit to it this time. I've had six months of health issues -- a bad flu, a bad fall, a skin infection, and most recently a hysterectomy -- each of which has stopped the restart of this or that weight loss effort. Somehow I managed to lose 30 pounds last year (I'd regained, of course, so I'm back to where I stopped in 2002.)

I'm a woman on the cusp of turning 60, a teacher and writer, horribly inactive, and often too lazy to cook. Those last two are the nonfood issues I want to work on.

This is a lovely board, and you're all very knowledgeable and supportive people, so I'm eager to start. I'm using the serving size numbers from the 30-day book. I tossed the older books ahwile back -- I've reordered them, but don't have the exact protein number.

[BeccainSC]

'Becca, I'm having trouble finding that. Could you give me more specific directions?

Thanks!
Jazzy

http://www.proteinpower.com/drmike/weight-loss/dietary-protein-increases-lean-mass/#comments

See if that works. The two comments that had me rethinking things were (based on the current 20 listed) #15 and #17. The "mulitplier" used for calculating the protein is in the blog article itself, 3rd and 4th paragraphs from the end depending on if you're using kg or lbs.

If the link doesn't work, let me know and I'll post specific directions.

'becca

[gitfiddle]

Absolutely, Alto! This is for old-timers, newbies and long-time lurkers. ;) We all give each other support in these challenges. I've found that they keep me motivated just because I like to come and talk. Once I'm here, I'm refreshed. I'm a minimalist cook, too.

[Jazzy]

http://www.proteinpower.com/drmike/weight-loss/dietary-protein-increases-lean-mass/#comments

See if that works. The two comments that had me rethinking things were (based on the current 20 listed) #15 and #17. The "mulitplier" used for calculating the protein is in the blog article itself, 3rd and 4th paragraphs from the end depending on if you're using kg or lbs.

If the link doesn't work, let me know and I'll post specific directions.

'becca

------------------------
Thanks, 'Becca!
I'm all over it!

Jazzy

[alto]

Thank you for the welcome, Carol! And thank you for the kind term -- "minimalist cook." :) I used to love to cook, but got out of the habit. I gained about 70 pounds in the past 15 years, and it's mostly from grab-and-go eating.

[Jazzy]

'Becca, I found it and it was very, very interesting! I'm going to rethink my protein needs, too! Thanks for the information and for getting right back to me!

Jazzy

[Jazzy]

Okay, new friends!

It's February 1st! Here we go. Wheeeeeee!

I'm back to my 240 weight ticker to begin today!

Good luck to all of you! We can do this!

Jazzy

[e*nice]

Hello friends,
I will join the challenge for February but I have to tell you all I'm really struggling. I've been trying to live low carb since August but I bounce on and off. I just always seem one bite away from cheating. I've gained back 5 of the 15 pounds I originally lost on Atkins. I switched to PP because it seems more scientifically sound and offers a bit more freedom. Man, I just can't keep my hand out of the cookie jar. And the other thing I seem bad at is writing down what I'm eating. And counting carbs. Okay, did I mention I have two small children?

So here are my goals:

Post protein, carbs, exercise, supplements and water every morning for the day before.
Write down everything I eat.

That's probably enough!
Wish me luck, my protein powered buddies.

- Emmy

[Karole]

Welcome e* !! I think you'll find that writing it down and posting it will help you greatly in being accountable. It makes you stop and think before you indulge when you know you have to write it down and count and post. Makes it easier just to say I'm not going to do that.

Also, a tool I found really helpful when I was losing is to make one decision to NEAN (Not Even A Nibble) Just one decision, one time --then whenever a situation--like the cookie jar comes up-- you don't have to make another and another and another decision--it's already been made--NEAN. I always find that easier than the constant struggling at each temptation. It gave me a sense of freedom.

Anyway, lots of good thoughts for you and Jazzy and all the newbies. We'll be pulling for your success, however you work the plan--just work the plan !!

[Jazzy]

Thank you ALL for such a wonderful welcome to those of us who are new!

Yesterday, even with the Superbowl, I kept it to an ECC of 30!

Will post more later today, but just wanted to check in and wish everyone an amazing success today!

Jazzy

[Jazzy]

Just checking in to wish everyone a terrific Tuesday!

Jazzy

[Jazzy]

Okay, it's Wednesday!
Where is everybody?
I thought we were going to do
this together!!!

Wishing you a wonderful Wednesday!
Yesterday was a fantastic day on
30-Day Low Carb Solution!

Come out, come out, wherever you are!

Jazzy

[Puddin]

We're definitely here but in the February Challenge thread!!!! Have a gallop over there and you'll see us all doing the new challenge. We're already on day 4 of the Feb challenge.... keep up the good work!!!!

[Jazzy]

We're definitely here but in the February Challenge thread!!!! Have a gallop over there and you'll see us all doing the new challenge. We're already on day 4 of the Feb challenge.... keep up the good work!!!!

---------------------
Thanks, Puddin!

I thought I WAS in the February challenge!

I'll hop on over!

Jazzy