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MISSRUTH's Photo MISSRUTH Posts: 5,031
7/9/19 5:10 A

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Right before I retired, I worked 2 different jobs that had me on my feet-- for a year, it was 12 hour days with a rotating schedule, and then for the next year it was 10 hour days Mon- Thurs. Neither job allowed for ever sitting down except at designated break times. The shoes my coworkers and I favored were Skechers (the "GoWalk" line), Brooks, or New Balance. I bought my shoes a 1/2 size too big to leave room for end-of-the-day swelling. Also I had 2 pairs of work shoes and never wore the same pair two days in a row, I alternated pairs. My personal favorites were the GoWalk-- like walking on little pillows.

As for meals (especially dinners at the end of a long day)-- on my days off, I "cooked ahead". Some folks call it batch cooking. Pots of stew or chili or soup, a casserole or skillet meal that made enough for 2+ days, something in the crockpot. Things I could heat up in the microwave quickly at the end of the work day. Add some salad-in-a-bag or microwave some vegetables and you're done. I have never cooked my portion separately from what my husband is going to eat-- if you weigh everything before you cook it, you have the total calories and weight and can calculate the calories for your serving as JAMES noted.

I reckon the biggest thing is that it takes some planning and the willingness to spend some of your off-time cooking and preparing food for the week ahead.





Ruth in Cookeville, TN Central Time Zone


Promise me you'll always remember: You're braver than you believe, and stronger than you seem, and smarter than you think - Christopher Robin to Pooh


-JAMES-'s Photo -JAMES- Posts: 14,105
6/13/19 7:25 P

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CLARKBAR04,
I use my digital scale in a few ways. The first way is when mixing things that a recipe calls for. Let's say my very low carb waffles.

Vanilla whey protein powder (80 grams)
2 eggs (100 grams)
60 grams of oil
60 grams whipping cream
1/4 teaspoon baking powder

Let me look at calories and carbohydrates for those ingredients
Vanilla whey protein powder (300 cal, 6 grams carbs)
2 eggs (155 cal, 1.2 grams carbs)
60 grams of oil (530 cal, 0 carbs)
60 grams whipping cream (206 cal, 1.6 grams carbs)
1/4 teaspoon baking powder ( 1.2 cal, 0.6 grams carbs)

So the whole batch has 1012 calories, and 9 grams of carbs. This does actually make 10 waffles for me. Let's say the 10 finished using the digital scale, weigh 295 grams.

I eat three waffles for breakfast, and those three weigh 90 grams. So what I've eaten has this:

Calories: 1012 * (90/295) = 309 calories
Carbs: 9 * (90/295) = 2.7 grams

It takes some work, but in the end it's no mystery what you are consuming. As you can see, my Keto influence in the recipe, ultra low carbohydrates. You could take a regular pancake recipe, if that is what you eat, and do the same.

P.S. As you can see, I sometimes weight my portion of whatever it is.


Edited by: -JAMES- at: 6/13/2019 (19:34)
James
Alberta, Canada


All time highest weight : 217 pounds

Starting weight : 195.0 pounds (June 7, 2012)
Final weight : 168.2 pounds (July 23, 2013)


 current weight: 169.0 
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CLARKBAR04 Posts: 6
6/13/19 3:39 P

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-JAMES-

I do try to measure out what I eat and how much (I also have a digital scale). The only thing that throws me with this is when I'm making a meal (usually for dinner) for multiple people (usually me and my fiance). Do you measure out just your portion and cook it separately, or do you estimate after it's all cooked together? For example, we make homemade soups or chili somewhat regularly. Is it better to just measure out the ingredients and cook a small pan separately, or just make it in a big pot like usual and then just estimate how much you're eating that way?



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CELTICLASSINLA's Photo CELTICLASSINLA SparkPoints: (14,430)
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6/13/19 12:35 P

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With a varying schedule like yours I am going to go on the assumption that you still try to get to bed at close to the same time every night.

While this is the lazy solution, you might think about buying some sort of frozen dinner by Healthy Choice, WW, Lean Cuisine - not all are that tasy but some are good and give you good nutrition. Having once worked similar schedules I believe you have to take a 15-20 minute break every 4 hours. It's an idea time to microwave and eat - you'll keep your energy up and not be ravenous when you get home. When you get home, a light snack should do.

If you live close enough to work, I might also suggest walking there and back if there are sidewalks and it's safe or riding a bike - there are also isometric exercises that you can do pretty much standing still.

Good luck.

HOWBOUTTHISNAME's Photo HOWBOUTTHISNAME SparkPoints: (1,712)
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6/13/19 8:23 A

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If you can't afford a gym membership (your apartment doesn't have a gym?) try some activities that get you off your feet, such as riding a bike. Can you ride to and from work, maybe? Can you go to a secondhand sporting goods store and get a rowing machine or stationary bike? Does your apartment have a pool where you can swim laps? There are plenty of exercises that don't have to be hard on your feet and can fit into your schedule. We all have busy lives, and crazy schedules, but we all have to make time for what matters, like fitness.



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-JAMES-'s Photo -JAMES- Posts: 14,105
6/12/19 9:04 A

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CLARKBAR04,
glad you are continuing on this discussion!

You had mentioned that you don't want to exercise because you feet hurt. Once you loose the weight your feet will feel better.

If you are looking to exercise to burn calories to loose weight, and feel that you've fallen into a hole now because your extra weight is keeping you from exercising, don't worry at all. Weight loss is mostly about food choices, like 95% food, 5% exercise.

Now even if you food choices aren't Keto, eat real food. If it comes in a box, like Alphabet cereal, ... not a good idea. Real fruits and veggies and meat. Also I suggest you record what you eat. What it is, and how much it weighs. I have a digital scale and when I'm in that mode I record each individual thing I eat, what the chicken meat weighs, what the broccoli weighs, how much cream is in my coffee. I may not do anything with it, but awareness and feedback can be very important.

Later on you can look at that raw information and make changes. Let's say you are drinking 5 cans of sprite a day, later when you look at that later you would see its 500 calories that you don't need, and thats huge on a daily "budget" of 2000 calories (for example). Sprite is just an example, but recording what you eat is a huge part of figuring things out.


James
Alberta, Canada


All time highest weight : 217 pounds

Starting weight : 195.0 pounds (June 7, 2012)
Final weight : 168.2 pounds (July 23, 2013)


 current weight: 169.0 
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165
ARCHIMEDESII's Photo ARCHIMEDESII SparkPoints: (224,371)
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6/12/19 9:00 A



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CLARKBAR,

Here's something to consider when buying workout shoes or shoes where you may need to stand for long periods. The shoes should feel like you're walking on a cloud the minute you put them on. If the shoes feel tight, it's the wrong shoe and wrong fit. a shoe should not be tight when you put it on. People think they need to break in shoes. Nope. that's a misconception. shoes should feel comfortable.

If you stand on your feet all day, it means your feet probably get swollen by the end of the day. That happens to me. If so, when you buy your shoes, you need to make sure there is at least one inch of space at the toe so that your feet have room to expand.

I walk as well as run. My feet swell. As an example, when I buy dress shoes, I buy a size 9.5. If I buy walking or running shoes, I buy a size 10. That may seem too big, but it's not when your feet swell up.

If you are on your feet all day, buy a pair of shoes about a half a size up so that your feet have room to expand. Most people don't realize their feet expand during the day.


Edited by: ARCHIMEDESII at: 6/12/2019 (09:01)
SLIMMERKIWI's Photo SLIMMERKIWI SparkPoints: (321,273)
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Posts: 31,250
6/12/19 12:11 A



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CLARKBAR - when I bulk cook I containerize them into equal sized serves, and then have one of those for that night. That way you aren't tempted to eat more than you would otherwise have done.

As far as shoes are concerned, Skechers, Clarks, Propet are very good shoes, but they may not be the right ones for you. Your best bet is to go to a specialist shop where they check your gait, over pronation etc. on a computer pad.

Below is a link to work-out shoes - it will give you a good idea of the sorts of things to take into consideration:
www.sparkpeople.com/blog/blog.asp?post=1fi
nd_your_sole_mate_the_perfect_shoe_for
_every_workout


This is from Harvard Medical School:
www.health.harvard.edu/staying-healthy/10-
tips-for-finding-the-right-shoes


I don't know if cost is a big factor in what you normally choose, but can vouch for the fact that sometimes paying a higher price for good quality works out cheaper in the long run because they don't often fall apart anywhere near as quickly.

Kris

Co-Moderator Dealing with Depression
www.sparkpeople.com/myspark/groups_i
ndividual.asp?gid=953


Team Leader Essential Tremors :-) (Benign and Familial) www.sparkpeople.com/myspark/groups_i
ndividual.asp?gid=30225


Co-Leader Crohn's Can't Stop Me
www.sparkpeople.com/myspark/groups_i
ndividual.asp?gid=17464


I am not a Dr - please check with your qualified Health Professional for a diagnosis and treatment plan


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LUANN_IN_PA Posts: 30,716
6/11/19 9:40 P

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"I'm not sure they even make clarkbar candy bars any more?"
Soon, but not in Pittsburgh, where the North Shore factory is now a bar and grill.

www.post-gazette.com/business/pittsburgh-c
ompany-news/2019/01/23/Clark-Bars-Boye
r-Necco-Forgione-candy-chocolate-bankr
upt-recipe/stories/201901230134


"We cannot change the cards we are dealt, just how we play the hand."
~ Randy Pausch

"There's a difference between interest and commitment. When you're interested in doing something, you do it only when circumstance permit. When you're committed to something, you accept no excuses, only results."
~ Art Turock

"We have a saying in Tibet: If a problem can be solved, there is no use worrying about it. If it can't be solved, worrying will do no good."
~ 7 Years in T
CLARKBAR04 Posts: 6
6/11/19 8:06 P

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SLIMMERKIWI,

The idea to bulk cook my meals when I make them to eat that day is actually a good idea I'll have to try! Thanks! (I just have to remember not to eat more than I should when I do this though ;) ).

Also, do you happen to have any recommendations for shoes, as you've worked on your feet in the past? I have tried out so many different brands and types, and usually end up finding a pair that are reasonably comfortable and putting in Dr. Scholl's active insoles to give them more support.



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CLARKBAR04 Posts: 6
6/11/19 8:02 P

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ARCHIMEDESII,
My username is actually my last name (Clark) and the initials of my first and two middle names. I always thought it was kind of funny that it spelled out clarkbar, which is why I picked it. I'm not sure they even make clarkbar candy bars any more?

Edited by: CLARKBAR04 at: 6/11/2019 (20:09)

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SLIMMERKIWI's Photo SLIMMERKIWI SparkPoints: (321,273)
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Posts: 31,250
6/11/19 7:32 P



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"...I kind of don't want to exercise because my feet hurt (even though I have relatively comfortable shoes for work)."

I strongly suggest that you take another look at your shoes. It may be that they are 'relatively comfortable' because you are used to them. Ensure that they have good support in the footbed, and are supportive of your ankles too, as in not too low cut. Ensure that you have plenty of room for your feet, including your toes, and that they aren't squashed in any way.

As far as meal prep is concerned, IF you have freezer room, I suggest you bulk cook meals and freeze them. You can build up quite a variety. As an example, my Mum died on 29th May. For two whole weeks I never cooked AT ALL, however I had a huge variety of fully cooked meals, and also a huge variety of fully balanced soups, stir-fries and casseroles to choose from. I ate well in that two week period and I still have enough for well over a month of not cooking if something else comes up that takes me from it - whether it be not time or just lack of energy/inclination.

Are you able to take a little container of healthy food for when you get peckish at work so you are less likely tempted by pretzels. A lot of granola bars are a very poor choice too, so I would be inclined to look in the Supermarket for healthier versions to carry with you. Home-made hummus is often a far better choice than store-bought hummus, too. It doesn't take much time or energy to make.

Taking fruit is also an excellent idea. Often, if I am not going to be home for lunch, I cut up pieces of apple and pear and put into a snack-lock bag to nibble as a snack, or to eat with my healthy protein nut bar which makes a more balanced meal.

I used to work a variety of hours, (including night shifts) too, and was on my feet all day, so I can speak from experience. It also wasn't uncommon to work a 12-14hr day. It CAN be done, but you just have to put your problem-solving thinking cap on.

Good luck,
Kris

Co-Moderator Dealing with Depression
www.sparkpeople.com/myspark/groups_i
ndividual.asp?gid=953


Team Leader Essential Tremors :-) (Benign and Familial) www.sparkpeople.com/myspark/groups_i
ndividual.asp?gid=30225


Co-Leader Crohn's Can't Stop Me
www.sparkpeople.com/myspark/groups_i
ndividual.asp?gid=17464


I am not a Dr - please check with your qualified Health Professional for a diagnosis and treatment plan


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ARCHIMEDESII's Photo ARCHIMEDESII SparkPoints: (224,371)
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6/11/19 3:42 P



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CLARKBAR04,

What are you thoughts on bring along some fresh fruit for snacks to the movie
theater ? I'm going to make an assumption that you could be sick of popcorn just
because you smell it all the time. I'm a big fan of hummus. I eat it regularly. But I'm also a big believer in making sure I eat 6-9 servings of fresh fruit and veggies each and every day.

How do you do on the veggie front ? if you think you're on the low side, increasing the number of servings at your meals will help towards reducing any cravings for junk.

Also, keep in mind when someone decides they need to lose weight, they are almost always in a panic. How do I lose weight fast ? Why by cutting my calories ! A common dieting mis-step is a person cutting their calories too low too fast. That could be one reason you end up being so ravenous. If you went from eating 3000 calories down to 1500, your body is wondering where's the beef !

Slowly decrease your calories so that your body has time to adapt. If you try to do too much too soon, you will end up frustrated.

Also, your spark name. Do you love Clark Bars ? If you have a sweet tooth, eating more fresh fruit will help. Sugar is addictive. the more you eat, the more you crave. cutting out or cutting back the refined sugar you eat wouldn't be a bad thing.

Have you ever taken a good look at how many foods you eat that contain refined sugar ? it's an eye opening experience.

start with some simple changes. setting simple goals is how a person slowly eases into a set of healthier habits. If I were to give you just one piece of advice that helped me lose weight, it would be to increase the number of servings of fresh fruit and veggies you eat each day until you feel comfortable eating 6-9.



-JAMES-'s Photo -JAMES- Posts: 14,105
6/11/19 1:13 A

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CLARKBAR04,
I eat Keto, which is very very low carb. One gets most of their energy from fat, either dietary fat, or your own body fat, and just enough protein. What this would mean in your situation is that one's body more easily dips into its reserves, with less hunger.

The theory is that carbohydrates drive blood sugar up, but when blood sugar drops hunger sets in, and eating more carbs is a hunger roller coaster.

So here are the type of higher fat things that I eat when I don't have time for a real meal, and easy to carry with you and snack on as time permits:
- cheese sticks
- pepperoni sticks (or similar)
- beef jerky (the ones very low in carbs, no added sugar)
- olives
- sausage cut in bite sized chunks

I never get ravenously hungry, and I attribute this to my body more easily switching between burning fatty things that I eat, or my own body fat.

James
Alberta, Canada


All time highest weight : 217 pounds

Starting weight : 195.0 pounds (June 7, 2012)
Final weight : 168.2 pounds (July 23, 2013)


 current weight: 169.0 
217
204
191
178
165
CHICAGOHOPE's Photo CHICAGOHOPE SparkPoints: (26,513)
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6/11/19 12:28 A

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Hello Clarkbar4

What has worked for me, is that at the end of the week I would plug in to your calendar (digital or paper) your following work schedule. I would include any appointments and other important tasks. If you don't use a digital calendar, buy a nice pocket calendar that you like and are motivated to use.

Then, I would start with a small goal of "finding" 2 or 3 days during that week for your workout. Start small, maybe only 2 days during that week for your workout. By staying small, it allows you to be successful. These days may not be the same week to week, but it is scheduled and you are committed to that time slot.

I find that when I put it on my calendar and see it as "time invested in me" i'm less likely to cancel it.

As for meal prep, is there a day where you can invest in your nutrition. By doing prep you are eating healthy, saving money and "investing in yourself". Maybe get one of those nice "lunch system" bags that hold more than 1 meal. I have one and love it. I like the organization, and the amount of food it holds. At times i'm at work for 16 hrs, and need multiple meals.

By spending time planning, and using a visual calendar you are more able to see your time slots which are open for your to "invest in yourself".



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CLARKBAR04 Posts: 6
6/10/19 10:47 P

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I currently work in the service industry as a manager at a movie theater (and teach during the school year). I've discovered in the last few years as I've tried to lose weight that my inconsistent schedules makes creating routines difficult. Over the summer, I work five days a week, but those days vary from week-to-week, and the times I work on those days vary from day-to-day.
For example (schedule starts on Fridays and goes through Thursdays):
This week I work Saturday 1-9, Sunday 9am-7, Monday 9-5, Tuesday 4-11:30, Thursday 4-11:30.
Next week I work: Friday 11-7, Saturday 9am-5, Monday 9-5, Tuesday 4-11:30, Wednesday 9-6.

This has caused two issues for me: the first is that I'm on my feet anywhere from 7-10 hours per day with few opportunities to sit and few places available to sit during the day. This means that on my days off I kind of don't want to exercise because my feet hurt (even though I have relatively comfortable shoes for work). I should also say that I don't have access to a gym because I can't afford it, so I usually workout by going for walks or by doing some exercise videos in my apartment.
The second issue is that it is tough to create lasting eating habits. I try to eat a hearty meal before work so that I don't get as hungry while I'm at work. But I usually eat something small while I'm at work (something like pretzels and hummus, and a granola bar), but then I'm always starving when I get home. I've tried to meal-prep in the past so that at least I'm eating somewhat healthy stuff when I get home, but the inconsistent schedule makes this tough to do, and I often end up eating way more than I should when I get home.

Any advice would be helpful here. Thanks ahead of time.



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