Healthy Weight Loss

[ruffryder]

Originally Posted by Cajun_dee

We were horrified to read that some of the Kcups use Sucralose.

Blah!

what is Kcups?

[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.

[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.

[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!

[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!

[Sun]

Hey All,

Today is a carb craving day for real and I am wondering if my lack of sleep has anything to do with this. I did Yoga and worked out and still feel the urge to eat carbs and not the good ones. Bread, pasta..ugh. Maybe its a comfort food thing and not physical at all.

Anyway I am going to go for a long walk and swim later and burn some energy, but I really need to eat more protein to cut the carb craving. That always works for me but for the last few days I am not interested in protein very much. Just eggs and even eggs are just boring me to death right now. lol.

[girl_dee]

Sometimes that gets me Sun.

Quite a few times i could eat a bowl of Cheerios then a sandwhich, like a bread sandwich!

Then i felt a migraine coming on, i believe if you are craving something your body is saying * i need this*

i know when i want chocolate it's aways around that time of the month. Sugar cravings i feel is when i my sugar is dropping.

i've read that a craving only lasts 10 min. For 10 min do something else, today i tested that and it's true! instead of munching i vacuumed the floor... craving passed!

Tonite i'm pan searing fish with smashed cauliflower and a salad.

[Kelt]

Originally Posted by ruffryder

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.

Hey Ruff,

You've got me curious, could you link to that NAS paper? I couldn't find it right off. I'd also like to see the source material for the "standard method used by nutritionists to estimate the minimum daily protein requirement", wondering if it is tied to the RDA numbers I've seen recently that had some questions in it for me.

The reason is that when I was looking at overall energy intake (calories) I found some diet guidelines that were based on long standing well known equations. When I dug into those equations, they too were weight based. What I found digging around was that they were devised for 'healthy' weight individuals (surface area based) and because of this they were not linear in application. Unfortunately, I found that most, okay all, of the popular tracking software used these non-linear equations in a linear way. Easy enough to adjust once understood and very effective (after modified), but erroneous out of the box.

I know what has worked for me to get where I am, but I am looking to improve further. I am fiddling with my own protein intake levels right now, and revising sources for it with my usual experiment on self model. I am looking at the underlying logic for some of these recommendations I am seeing in different places and would like to look at this one too. Thanks.

[PearlsNLace]

Protein is great, really.

BUT.

No way would I recommend ANYONE, (non professional body builder type) not even a 500 pound person, to consume 90 grams of protein on a daily basis. That would put a lot of excess demand on your kidneys.

I am 250+, I keep my protien between 60-70 grams, and my carbs less than 15 per serving. It keeps me off the sugar highs and lows and I am not craving food all the time. Its a kind of freedom I have never known before.

[Kelt]

Well, I have answered one of my own questions which of course just generates more of them.

I found this article by the CDC that talks about the protein requirement as outlined by the RDA.

This is part of it:

****************************

How much protein do I need?
Maybe you've wondered how much protein you need each day. In general, it's recommended that 10–35% of your daily calories come from protein. Below are the Recommended Dietary Allowances (RDA) for different age groups.2

Recommended Dietary Allowance for Protein
Grams of protein
needed each day
Children ages 1 – 3 13
Children ages 4 – 8 19
Children ages 9 – 13 34
Girls ages 14 – 18 46
Boys ages 14 – 18 52
Women ages 19 – 70+ 46
Men ages 19 – 70+ 56





Here are examples of amounts of protein in food:
1 cup of milk has 8 grams of protein
A 3-ounce piece of meat has about 21 grams of protein
1 cup of dry beans has about 16 grams of protein
An 8-ounce container of yogurt has about 11 grams of protein
Added together, just these four sources would meet the protein needs of an adult male (56 grams). This doesn't count all the other foods that add smaller amounts of protein to his diet.

Rather than just focusing on your protein needs, choose an overall healthy eating plan that provides the protein you need as well as other nutrients.

**************************

The part I don't understand is why these recommendations are so incomplete. It does state 10-35% of dietary calories, it does not have any consideration for activity levels or any differentiation for quality of proteins.

While I understand that a unit of protein in a unit of protein as a macronutrient. I am surprised that there is no mention of micronutrient content. (vitamins, minerals, fiber, trace elements) low fat animal proteins seem to be the most efficient at bulk quantity delivery of just protein but I can't help but notice how different sources make me feel.

When it comes to weight based recommendations, I still hope to find that resource, I can only wonder about my own needs. I have been both >250+ and <150. According to this chart my needs are no different, which would support the thinking that it is lean tissue based. That would make sense to me, but nowhere is it stated.

But, if we go by just weight based recommendations it does not account for how much of my body is lean vs fat, or what my activity levels are. A person 6' tall at 250 has more lean body weight than I would at 5'4" and I would think need marginally more protein to maintain it.

There is also the question of activity; theoretically running (per hour) burns more calories than weight lifting, yet the weight lifting creates more of a need for protein for tissue repair. Of course exceptions can be found for everything.

For myself, I seem to have settled in at around 70g per day while being very active and it works for me for now. I am looking at increasing the proportion of proteins obtained from plant sources to improve my micronutrient profile, this may lead to revising my overall protein intake downward. Hmmm, as always, more questions than answers.

Like anything else, I guess we can use the guidelines as a starting point, and adjust it for the performance it gives us as individuals.

[Andrea]

I am finding it difficult to watch my food intake when traveling and spending time with all the grandkids. Haven't been near a scale to assess the damage. Still, I wouldn't change this time with them for anything. <insert grandma smiley here>

How are things with everyone?

[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.

[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!

[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]