Healthy Weight Loss

[girl_dee]

Originally Posted by ruffryder

what is Kcups?

[girl_dee]

Well i'm not doing so well.

i've hit a new place in my life.

i went from a full blown food disorder in which i associated food as the enemy to a place where i enjoy it. Cooking and eating it.

And now i'm enjoying it too much.

[girl_dee]

Originally Posted by ruffryder

I was about to grab one of my babes fiber one bars to snack on and I look at ingredients.. guess what? !

Fructose
Maltose
Malt
Syrup

to name a few.. sheeeesh.

I notice the ingredients on items a lot more these days. My snack bar right now is a slim fast bar, 100 calories. I have a pb one that tastes like a butterfinger and I have a choc one that tastes like a choc brownie. Some other ones I want to check into are the detour bar and a couple protein ones, nature valley and special k. anyone try these or do you eat them and which do you prefer?

and does anyone drink anything like EAS, muscle milk, ensure or any other protein type powder? Right now I'm doing some of the body by visalus shakes but I'll possibly be looking into something similar to try.

Ruff,

i was under the impression, and i may be totally wrong here, but the only time you need protein shakes is if you aren't able to eat at all, or work out a LOT. Otherwise they bulk you up and not in a good way.

Like i say i may be wrong but that's always been my understanding.

Also, *supplements* are designed to replace something. The best way is to get our Vitamins and minerals from real food. They are also finding that vitamins and supplements are so full of bad stuff they don't outweigh the good in them.

[Gemme]

Originally Posted by ruffryder

I was about to grab one of my babes fiber one bars to snack on and I look at ingredients.. guess what? !

Fructose
Maltose
Malt
Syrup

to name a few.. sheeeesh.

I notice the ingredients on items a lot more these days. My snack bar right now is a slim fast bar, 100 calories. I have a pb one that tastes like a butterfinger and I have a choc one that tastes like a choc brownie. Some other ones I want to check into are the detour bar and a couple protein ones, nature valley and special k. anyone try these or do you eat them and which do you prefer?

and does anyone drink anything like EAS, muscle milk, ensure or any other protein type powder? Right now I'm doing some of the body by visalus shakes but I'll possibly be looking into something similar to try.

I don't do protein powder. I'm not trying to bulk up or gain weight, so I can't help you there.

But I do eat snack bars in between meals because they are easy, not too messy and I can open one up and, if a customer comes, hide it until they are gone and continue eating it. I was eating Fiber One's 90 calorie chocolate caramel & pretzel bar which was yummy. Looking at it, it does have sugar in it. Most low calorie and/or diet options will use something to replace the fat and that is usually sugar.

I'm currently using Kellogg's Fiber Plus bars in dark chocolate almond and their peanut butter and chocolate bar. I'm not usually a dark chocolate fan, but I know that's better for me than milk chocolate, so I've gotten used to them. The pb and choc one is like a Reeses and a krispie treat had a baby. Interesting.

All of them are going to have sugar no matter what and this is why. Parents buy these for their kids. Kids like sugar. Their taste buds are shot from a very early age now. It's all about what will sell and even a lot of healthy eaters out there won't eat it if it's not sweet, because our taste buds have gotten used to the replacement of fat with sugar.

[sylvie]

Hi everyone!
Long time since i have visited this thread, which is a sure sign i was off track a very long time.. The good news is, i maintained and just had a hard time managing my time, but still ate healthy. Bad news is, i fell off track from my exercise program and really wasn't doing so great with my recovery and felt myself downspiralling more and more each day.

i am well on my way to balance again, thank goodness.
i completed a 21 day assignment for my nursing course where we had to pick something to do for 21 days and write a report on it, and have someone be our coach (Mr Mtn did that) and it couldn't have come more timely, honestly.

i had a hard time getting myself back on track, and can't say i am fully there yet but this assignment brought me some really great 'ah ha' moments that it all came together for me, and the balance feels amazing right now..

So looking forward to getting my butt in here regularly again, getting my sites moving and really pushing myself more & more each day and getting myself more balanced overall.

~~~~~~
One problem i am having is boredom with food.. SO been working on some healthy, interesting & new meals..i want to really get back that healthy relationship with food i had, as well.. So, getting some new meal ideas, snack ideas, that sort of thing!

So i'll be here, to grab some inspiration from you Planet Healthies lots!

[JustJo]

Hey sylvie (and my fellow healthies)....I so hear you.

I've been struggling for the last 6 weeks or so to stick with my working out schedule and only hitting it about half the time. I've also been struggling with eating and am snacking on unhealthy stuff too much and drinking diet soda, which I know sets me up for all kinds of bad cravings.

I know it's emotional. I know I'll get past it.

But, right now, it's frustrating and discouraging as hell.

I haven't gained, but I haven't lost more either....and I'm in that "trying to make the changes to get back on track without beating myself up" place.

[Novelafemme]

Originally Posted by girl_dee

Well i'm not doing so well.

i've hit a new place in my life.

i went from a full blown food disorder in which i associated food as the enemy to a place where i enjoy it. Cooking and eating it.

And now i'm enjoying it too much.

{{{Dee}}} I've been there, and from someone who has struggled with food/control issues her whole life, I can say that the pendulum eventually swings back toward center once your body figures out where it needs to be.

I made food the center of my life for almost two decades. Getting on track and healthy takes time and patience and lots of acceptance. I've learned that when I am hungrier I just need to give in and eat a bit more. It's often related to what season is approaching...for instance, I am always hungrier in the fall whereas in the spring/summer not so much.

It's not always easy, but I'd rather be a few pounds (um, 10 or so at the moment ) heavier and not living in food hell, than where I was at for 20 some years!

[sylvie]

Originally Posted by JustJo

Hey sylvie (and my fellow healthies)....I so hear you.

I've been struggling for the last 6 weeks or so to stick with my working out schedule and only hitting it about half the time. I've also been struggling with eating and am snacking on unhealthy stuff too much and drinking diet soda, which I know sets me up for all kinds of bad cravings.

I know it's emotional. I know I'll get past it.

But, right now, it's frustrating and discouraging as hell.

I haven't gained, but I haven't lost more either....and I'm in that "trying to make the changes to get back on track without beating myself up" place.

You hit the nail on the head for me, it's exactly how i'm feeling..
It's the portioning and the allowing foods i shouldn't have and it really changes your mindset completely, and felt myself sinking more everyday.
It's hard, it's frustrating & it's discouraging for sure - i get really stuck on the "beating myself up" and when i get in that mindframe it's so hard to snap myself out of it..

You will get passed it! And i think the very fact that we're here, posting is a step in the right direction! i've been making some much better choices these last few weeks, but the struggle is still there, i'm determined..

One day at a time - or in my case, i always say one step at a time.
When emotions run high -- my immediate thought is food.
So portioning, measuring, and keeping the bad foods out of my house, period.
And new recipes, to spice up my mealtimes..i am so bored of food these days.

Something else i discovered - i tend to think i am hungry when i am really thirsty.. Strange?

Anyway, i am really thankful for this thread, having here to turn to when it gets challenging...i'm really grateful for you all!

[girl_dee]

Originally Posted by Novelafemme

{{{Dee}}} I've been there, and from someone who has struggled with food/control issues her whole life, I can say that the pendulum eventually swings back toward center once your body figures out where it needs to be.

I made food the center of my life for almost two decades. Getting on track and healthy takes time and patience and lots of acceptance. I've learned that when I am hungrier I just need to give in and eat a bit more. It's often related to what season is approaching...for instance, I am always hungrier in the fall whereas in the spring/summer not so much.

It's not always easy, but I'd rather be a few pounds (um, 10 or so at the moment ) heavier and not living in food hell, than where I was at for 20 some years!

Food Hell. Yes. Since i was a child i've had food issues. i won't go into that but just say that i am struggling to find balance with going from one extreme to the other. Both ends are unhealthy that's for sure.

After my hysterectomy i gained lots of weight. i had never been on a diet in my life, other than to try to gain weight maybe. i tried WW, it was ok but it was WAY too much counting and measuring for *me*. i do believe WW has a good plan as far as plans go, but the focus on food all day long with journaling, measuring and weighing was too much for me.

i lost all of my weight on Atkins. It was easy, no bread or starches. i am thinking about doing this again... i tried not long ago and didn't stick with it.
But now i don't think i have a choice, i have to do something.

[Sun]

[B]Hi All!

What a great thread. Wish I had dropped in here in the Spring.

Been steadily losing weight and hit a block a few weeks back when some personal stress kicked up. Went from no appetite to feeling insatiable hunger. Emotional response to stress. Then back to no appetite. Which for me is very rare because I am almost always hungry.

Thought I would share a few things that work for me for anyone who may be struggling. These are just things that I have learned along the way that helped a lot. Trust me I am not an expert here, just the student, but some of these tips made all the difference in the world. I am down 45 lbs since April. Still every day is a challenge, but over time, habits change and it gets a little easier.

Affirmations: Put your intention out there. This could be in the form or prayer, mantra, whatever works for you. This helps me to connect my mind with my body.

Water: try drinking some room temp water or better yet hot tea before during and after your meal. This will help the food to digest and keep you hydrated. Do not drink cold beverages with a meal. The fat content of food will have a harder time breaking down. Green tea is a great beverage and it is available in decaf.

Boost your metabolism: Add hot sauce or hot peppers to kick up your metabolism.

Jumping jacks: No lie.. I have to thank my ex gf for this tip because it really works. If you are able to, try doing some jumping jacks before a meal and then again after (wait awhile to start digesting your food). This boosts up your metabolism as well.

Move around: Probably the biggest change for me. Get up and move around after a meal. Do not sit.

Digestive enzymes: Only you can know how well you are digesting food. Foods like papaya and pineapple will help you to digest as they contain natural digestive enzymes. Since these fruits are hard to come by in many places try getting chewable tablets instead. The acidophilus in yogurt is also helpful for replacing digestive flora. Acidophilus can be taken in capsule form. The brand "Natures Way" produces a few good products.

Visualize: Think success. See yourself accomplishing your goals. See the # on the scale that you want to get to. Send positive messages to your body and your body will respond.

I wish you all the best on this journey. /B]

[girl_dee]

Thanks Sun!

Thanks for the reminder about the water. i put my big mug of my daily water intake yesterday and didn't touch it. i have to remember!

Right now i am struggling with being active because of health issues. a lifetime of being hard on my body is taking it's toll. So for me i feel a high protein low card plan is best. i can really tell the difference since i have become less active.

Visualization is really a good tool as well. i'm a hypnotherapist and telling my clients to visualize the end result, no matter what that may be, is a good thing to focus on.

i think i will do that right now.

[PinkieLee]

Hello there healthy living peeps!

Today is day 2 of being back on track. I was able to focus on healthy meals & snacks and got in some exercise walking after dinner Most of all, I did not binge or eat to excess!

Well, on to other news, D went in for her yearly checkup. Something we didn't expect to hear... type 2 diabetic. So, not only healthy choices for me, but for her as well. NO MORE EXCUSES.

Question, what kind of meal plans should I be looking into? I know to cut out all the white stuff and processed food... but what else?

[Sun]

Originally Posted by PinkieLee

Hello there healthy living peeps!

Today is day 2 of being back on track. I was able to focus on healthy meals & snacks and got in some exercise walking after dinner Most of all, I did not binge or eat to excess!

Well, on to other news, D went in for her yearly checkup. Something we didn't expect to hear... type 2 diabetic. So, not only healthy choices for me, but for her as well. NO MORE EXCUSES.

Question, what kind of meal plans should I be looking into? I know to cut out all the white stuff and processed food... but what else?

One of the best resources ever for Diabetes and heart healthy living is Dr Barry Sears book "Entering the Zone". This book demystifies the carb/protein/fat chemistry of food and puts it all into plain language that we can all understand. He explains blood sugar and how to regulate it. There are also menu ideas and meal plans in there. I cant stress enough how this book has helped so many people that I know.

My advice on meal planning would be to try and eat grilled and roasted foods, lots of veggies and whole grains when you can.

And Hot sauce! lol

[girl_dee]

Today is a day of renewed hope! i feel like i am on such a high with our President safely in the White House for the next 4 years.

Today i am starting a new outlook with food. i'm going to enjoy a low carb diet and look forward to having more energy, feeling more toned and shedding a few pounds.

NO more processed (poison) food!

[JustJo]

Originally Posted by PinkieLee

Hello there healthy living peeps!

Today is day 2 of being back on track. I was able to focus on healthy meals & snacks and got in some exercise walking after dinner Most of all, I did not binge or eat to excess!

Well, on to other news, D went in for her yearly checkup. Something we didn't expect to hear... type 2 diabetic. So, not only healthy choices for me, but for her as well. NO MORE EXCUSES.

Question, what kind of meal plans should I be looking into? I know to cut out all the white stuff and processed food... but what else?

Hi Pinkie

I'm so sorry to hear about D's diagnosis....diabetes sucks, period.

The good news is that, now that you both know, you can start to address it. You should talk to a registered dietitian who specializes in diabetes....and know that all diabetics do not react the exact same way to anything...food, medicine, exercise. It's a very individual thing, so I shy away from hard and fast rules.

Here's what I know about my body after living with this disease for a very long time...and your mileage may vary

• processed carbs are the enemy....white flour, white sugar, the baddies
• unrefined, high fiber carbs are my friend....sweet potatoes and apples especially
• fiber helps me tremendously. I can't drink juice, but can eat almost any fruit. I can eat white potatoes if I eat the skin too...otherwise I get a blood sugar spike.
• Beware of unhealthy fats as much as carbs. I use and eat olive oil and avocado with abandon, but fats are just as likely to give me bad lab results as carbs are.
• Junk food, convenience food, and fast food.....I may as well just shoot myself and save time. These are the worst things I can eat....ever.
• Steady is the key...if I go too long without food, I have to drink juice or soda to get a spike to raise me up....and then tend to bottom out again just as fast. I do best if I eat small meals and snacks of healthy food frequently.
• I have to move....even if it's just a 15 minute walk. Regular exercise is critical for me in managing my blood sugar.
• Keep your appointments (and yes, this gets annoying and hard to stick to after a decade) but regular A1c checks, doctor visits - inlcuding a foot check and an opthamologist who specializes in diabetic patients - are critical
• I can use natural sweeteners like agave and stevia....but artifical sweeteners mess me up. That's different than some diabetics...but that's how it plays out for me.
• Low glycemic is a good idea. When I eat a low glycemic index diet, my lab results are better and I feel better.
• Sleep, sleep, sleep....lack of sleep is as bad for me as eating the wrong foods. I try to always get at least 7 hours....and if I'm fatigued during the day, I try to at least lay down and rest my eyes for 20 minutes or so.
• Portion control helps....I've gotten to a point where I can have a nibble of something sweet and I'm satisfied without spiking my blood sugar. Others can't....you have to experiment and see.
• Finger jabs suck...but they're important, especially as you learn how your body reacts. I learned I can eat carrots. Some diabetics get a spike from those. I can also drink red wine and it actually moderates my sugar levels....but white wine and hard liquor make me spike. Other diabetics have a different response. You won't know without lots of finger jabbing in the beginning.

And PM me anytime....I know how hard this disease is to deal with, especially in the beginning.

Hugs to you both!

[PinkieLee]

Originally Posted by JustJo

Hi Pinkie

I'm so sorry to hear about D's diagnosis....diabetes sucks, period.

The good news is that, now that you both know, you can start to address it. You should talk to a registered dietitian who specializes in diabetes....and know that all diabetics do not react the exact same way to anything...food, medicine, exercise. It's a very individual thing, so I shy away from hard and fast rules.

Here's what I know about my body after living with this disease for a very long time...and your mileage may vary

• processed carbs are the enemy....white flour, white sugar, the baddies
• unrefined, high fiber carbs are my friend....sweet potatoes and apples especially
• fiber helps me tremendously. I can't drink juice, but can eat almost any fruit. I can eat white potatoes if I eat the skin too...otherwise I get a blood sugar spike.
• Beware of unhealthy fats as much as carbs. I use and eat olive oil and avocado with abandon, but fats are just as likely to give me bad lab results as carbs are.
• Junk food, convenience food, and fast food.....I may as well just shoot myself and save time. These are the worst things I can eat....ever.
• Steady is the key...if I go too long without food, I have to drink juice or soda to get a spike to raise me up....and then tend to bottom out again just as fast. I do best if I eat small meals and snacks of healthy food frequently.
• I have to move....even if it's just a 15 minute walk. Regular exercise is critical for me in managing my blood sugar.
• Keep your appointments (and yes, this gets annoying and hard to stick to after a decade) but regular A1c checks, doctor visits - inlcuding a foot check and an opthamologist who specializes in diabetic patients - are critical
• I can use natural sweeteners like agave and stevia....but artifical sweeteners mess me up. That's different than some diabetics...but that's how it plays out for me.
• Low glycemic is a good idea. When I eat a low glycemic index diet, my lab results are better and I feel better.
• Sleep, sleep, sleep....lack of sleep is as bad for me as eating the wrong foods. I try to always get at least 7 hours....and if I'm fatigued during the day, I try to at least lay down and rest my eyes for 20 minutes or so.
• Portion control helps....I've gotten to a point where I can have a nibble of something sweet and I'm satisfied without spiking my blood sugar. Others can't....you have to experiment and see.
• Finger jabs suck...but they're important, especially as you learn how your body reacts. I learned I can eat carrots. Some diabetics get a spike from those. I can also drink red wine and it actually moderates my sugar levels....but white wine and hard liquor make me spike. Other diabetics have a different response. You won't know without lots of finger jabbing in the beginning.

And PM me anytime....I know how hard this disease is to deal with, especially in the beginning.

Hugs to you both!

THANK YOU so much Jo for all of this info. She received some info from her dr yesterday... and a perscription for Metforim. But honestly, that's about it. I will definitely suggest the consult with a dietician. She is scheduled for a follow up in 3 months to see how her numbers look.

I can already tell this is going to be a learning experience for both of us. But hopefully this will force her and I to making healthier choices... and not just when we feel like it (if that makes any sense). I found some information about the full plate method (where 1/2 the plate is nonstarchy vegetables, 1/4 meat/protein and 1/4 starch). Once again, portion control is gonna play a big factor.

We tossed all the processed foods out (including my Diet Coke) and loaded up with fresh veggies, fruits, nuts & yogurt and lean meat. More walking is planned for tonight.

The word diabetic scares the crap outta me... I'm not gonna lie.

[JustJo]

Originally Posted by PinkieLee

THANK YOU so much Jo for all of this info. She received some info from her dr yesterday... and a perscription for Metforim. But honestly, that's about it. I will definitely suggest the consult with a dietician. She is scheduled for a follow up in 3 months to see how her numbers look.

I can already tell this is going to be a learning experience for both of us. But hopefully this will force her and I to making healthier choices... and not just when we feel like it (if that makes any sense). I found some information about the full plate method (where 1/2 the plate is nonstarchy vegetables, 1/4 meat/protein and 1/4 starch). Once again, portion control is gonna play a big factor.

We tossed all the processed foods out (including my Diet Coke) and loaded up with fresh veggies, fruits, nuts & yogurt and lean meat. More walking is planned for tonight.

The word diabetic scares the crap outta me... I'm not gonna lie.

Sounds like you're off to a great start....and the full plate method works beautifully. It's also easy to manage because it's so visual.

This may be TMI....but Metformin is good stuff. It's been used a long time, has few side effects, has been shown to have a long-term protective effect on the pancreas, it's cheap and generic....and in the beginning it sometimes gives users diarrhea. Tell her to hang in through that stage....it passes as your body gets accustomed to the drug.

[macele]

hello pinkie. i was told in january that i am type 2 diabetic. not gonna lie, it is really hard for me. potatoes and noodles spike mine. and i love bread so much, crackers, ... hard doing with out. i'd rather have none if it ain't real lol. if i stay away from sodas/potatoes/noodles, my numbers do alright. i use splenda. unsweetened tea. crystal lite pouches. i eat a lot of baked and grilled fish. i love fish. green beans/vegs. it's hard. D can do it.

[ruffryder]

Originally Posted by girl_dee

Ruff,

i was under the impression, and i may be totally wrong here, but the only time you need protein shakes is if you aren't able to eat at all, or work out a LOT. Otherwise they bulk you up and not in a good way.

Like i say i may be wrong but that's always been my understanding.

Also, *supplements* are designed to replace something. The best way is to get our Vitamins and minerals from real food. They are also finding that vitamins and supplements are so full of bad stuff they don't outweigh the good in them.

Protein shakes are good for a meal in some people's diets. I'm not talking about every meal. For those that work out a LOT, there is whey protein. Protein does help maintain muscle mass, but it also helps to cut out fat from the body. There are some shakes and snacks that have protein in them, minus the whey or muscle building ingredients. Protein in a snack and shake is also good for those that do not eat meats. High protein diets help a person lose weight and keep metabolism up by preserving muscle mass and resting energy used. Protein keeps one fuller longer. Other foods that are good for this are peanut butter, nuts, eggs, meats, beans, and dairy products. Protein a person needs depends on age, size, and activity level. The standard method used by nutritionists to estimate the minimum daily protein requirement is to multiply the body weight in pounds by .37. According to this method, a person weighing 150 lbs. should eat 55 grams of protein per day, a 200-pound person should get 74 grams, and a 250-pound person should eat 92 grams. Of course if you engage in endurance exercises or are a runner you should consume more and if you are into heavy strength training, even more. In a review of the research, the National Academy of Sciences reported that the only known danger from high-protein diets is for individuals with kidney disease. After careful study, they recommend that 10 percent to 35 percent of daily calories come from protein. They point out that increased protein could be helpful in treating obesity. There is also accumulating evidence that extra protein may help prevent osteoporosis.

[girl_dee]

Thanks Ruff!



Right now i am feeling a great need to just detox. The LR and New Orleans trip, eating on the road for 2 straight weeks really set me back. i feel lethargic and bloated.

Today is day one and i am struggling with breaking the habit of munching. i am not used to working all day and not being able to munch away whenever i feel like it. Several times today out of habit i went to grab something to munch.i am also in the process of moving myself out of the kitchen, which is where we all hang out to spending more time in the Rec room or one of our bedrooms, it's amazing when you try to break a habit how much you realize how bad it was!

So i popped a piece of gum in my mouth and came to see you all!

Pinkie please keep up posted on D!