May 31st, 2011
family
Family NEVER seems to help you stay on track. it seems like sometimes its their job to derail you. :(
All of us have questions concerning healthy eating.. This forum is for anyone that is curious, needs information, just looking to lead a healthier lifestyle. everyone is welcome and everyone is encouraged to voice his or her opinion... Come and join the discussions!!
Family NEVER seems to help you stay on track. it seems like sometimes its their job to derail you. :(
(This is meant to be for discussion, so feel free to give me feedback on what works and
what doesn't work)
So sometimes you want the soul food but still feel alright about it.. and I just made
a great grilled cheese knock off ...
NEED:
cheese of choice
nonstick spray
whole grain bread
tuna
break up the tuna and grate cheese into a bowl... microwave shortly... 30 seconds at
most
put mixture on the bread and using a dry frying pan with the nonstick spray...
viola! short of the nonstick spray...no oils, with good amounts of protein... and soul
good
What's that one item that you can't help but love in your life for your food livestyle?
mine?
Crockpot... throw mystery products in... out pops soups, stews, and cooked large cuts of meat... it's like I have a personal chef
I love curry and sushi and bread...
What are the foods that you love to eat that are also food for you:
Mine? Eggs...I eat at least two a day and feel empty without them.. totally addicted
artichokes!
mushrooms!
And "expensive fruit" (raspberries, gooseberries, figs, pomegranates, mangoes, kiwi, persimmons....)
I can never afford them but avocados too
and any cut of meat
and sometimes oats (I mix it with fruit and honey for my sweet tooth)
rice too! I love brown rice... you can throw anything into it and have it taste amazing
tomatoes
1) pumpkin pie: pumpkin, vanilla whey protein, oats, sweetner of choice, pumpkin pie
season, vanilla
2) frozen berries, sweetner, oats
3) reeses: chocolate whey protein, oats, peanut butter
4) peaches, sweetner, oats
5) apples, sweetner, oats, maybe brown sugar
let's see how many different ways we can serve a basic?
1) with orange slices. Slice orange, squeeze the juice of the orange over the cottage cheese as you eat the orange and eat an orange cottage cheese
2) with tomato, eat a slice with a glob of cottage cheese on top
3) salt and pepper
4) with fresh or no sugar added frozen peach slices
5) mix in with a can of tuna for a protein power punch lunch
I eat mine with tomatoes. I also eat it mixed in greek yogurt and whey protein powder and call it muscle pudding.
Edited by kbrown7024, on November 09th, 2010 at 7:43 pm.
http://www.cleaneatingmag.co
m/shoppinglists/index.html
clean eating on a dime
shopping lists for budgeting clean eating....
Just wanted to mention- Chobani 2% pineapple greek yogurt-soooo good. Tastes a little like cheesescake. No high fructose corn syrup, 160 calories, 2.5 grams of fat, 13 grams of protein. "Natural" sweetners...think "Kashi" ingredients. Enjoy!
oh, that sounds super yummy -- will totally look out for that
sounds delicious and nutritious..
I bought this for my husband ( I am more of a plain yogurt girl)-- and he wasn't overly thrilled... said too tart. But, he is a total pain in the butt and doesn't like anything that is healthy
hey, so for giggles and grins, I made a movie about running & running in a
marathon.
http://www.xtranormal.com/watch/7017811/
and this is the one I made about livestrong, counting calories & generic
exercising
http://www.xtranormal.com/watch/7018293/
enjoy!
rachel
I made this one just now about fair food (particularly the "new" "deep fried butter balls")
http://www.xtranormal.com/watch/7030623/
hahha! I like that
Hi everyone.. I am a new member. I am 5ft 2in and 167 lbs.. down from 205. The first 38lbs I lost with phentermine.. and now I am trying to take the rest off on my own. I have calculated my BMR etc.. and am creating a caloric deficit for myself of 4760 calories per week.. ( should be about a pound and a half ) I net 1100 calories per day. In reading these blogs, I see that my 1100 net is low.. but I struggle with the idea of eating MORE to lose more.. is this just a phobia I need to suck it up and get past? Thanks ! Christine -
Welcome!!!
I congratulate you on your achievements thus far....
You are correct, you need to net a minimum of 1200 cal/day for women, and 1800cal/day for men..
Looking forward to your posts.
Thank you :-) happy to be here.
welcome (wanted to say that before -- but darned posting bug!!)
Thank u !
Hi everyone.. I am a new member. I am 5ft 2in and 167 lbs.. down from 205. The first 38lbs I lost with phentermine.. and now I am trying to take the rest off on my own. I have calculated my BMR etc.. and am creating a caloric deficit for myself of 4760 calories per week.. ( should be about a pound and a half ) I net 1100 calories per day. In reading these blogs, I see that my 1100 net is low.. but I struggle with the idea of eating MORE to lose more.. is this just a phobia I need to suck it up and get past? Thanks ! Christine -
http://www.fooducate.com
What nagging nutritional questions do you have? Let's get them out there so
the group can learn from them.
why is it sooo hard for me to get protein in my diet....
lol
probably not what you meant
how many eggs are too many?
I average 2-3 a day but have no cholesterol issues... not a huge family history of it either
I recently discovered these and love them!!!!
Only 20 cal per serving (40 cal for the bag). Very versatile and filling!
Interesting... haven't heard of them, will have to try them.
The health benefits of drinking coffee?
antioxidants.
I rarely drink coffee... can't handle the acids.
it wakes me up in the morning and tastes awesome and has very few cals
Lots of women hang out at Starbucks.
@duckfan64
Nice!
Monday morning!!! Everyone bright eyed and bushy tailed? How did you weekend
go?
Get out there and have some fun!!
Middle of the week.... How is everyone doing this week?
The Weekend is here!!! Any big plans for the weekend?
Have a happy Fathers Day Everyone!!!!
What are the health benefits of SWISS CHARD???
full of all kinds of phyto nutrients... and looks really pretty, comes in all kinds of fun color combos!!
http://www.whfoods.com/genpage.php?tname=foodspice&dbid=16
Swiss Chard is a very nutrient dense food... this article explains all the health benefits.
Good Monday morning!!! I have been out for a little bit trying to catch up from vacation... But I am back now, how is everyone doing, any testimonies, questions, concerns?
I really dont eat veggies like I should. Ive tried it all..steam em..dip em in mustard etc. Now I basically pulvarize em and put a cup in my protein drinks. Seems to be working. I use PB2 for a little flavor. The fiber seems to be working also. Im trying to get at least three servings a day and the only way I can handle it is to mix em in a protein drink. Its not perfect but I don"t have a dog to slip em to under the table . Thoughts?
what about pulverizing them into soup stocks?
My favorite way to eat veggies is sliced in nice size chunks, marinate for a little bit in some low fat Italian dressing and grill them in a veggie basket on the bbq grill. I use mushrooms, onions, zuchinni, peppers, asparagus.
I also like to stir fry them with a little steak. I prefer my veggies to stay a little crunchy so these 2 methods are preferable to steaming to me.
Whats the trick to making fluffy pancakes? Here is my recipe.
www.livestrong.com/recipes/pancake-batter/ When I made them today I used 1/3 cup scoop
instead of 1/4. is it as easy as just changing the amount or do I need to do something
else?
And...
Can you cook with protien powder? I think Ive read that heat does something to it. Anyone
ever try it?
Pancake Base Recipe | LIVESTRONG.COM
Pancake Base Recipe. Get free and healthy recipes for Pancake Base including all the ingredients used and the nutritional data. Track your recipes, count your calories, and...
I don't know about fluffiness, but I do know that cooking protein powder is not recommended... It breaks down the protein, and makes is sour tasting...
cooking with protein dosen"t seem to work for me. I even tried to mix some protein in a Bud Lite. DIDNT WORK. Its a shame..it would have been real ez to meet the protein goals and enjoy a few brews at the same time.
Looks like Bodybuilding.com is cooking with it...I found this on the following website: http://www.bodybuilding.com/fun/sclark54.htm Oatmeal Pancakes: 
1 cup raw oats
1 scoop protein powder
3 egg whites
1/4 cup water
1 1/2 tsp cinnamon
2 packets sweetener
1 1/2 tsp baking powder
Place all ingredients in a blender and blend for 30 seconds. Then pour onto a hot grill and cook like a normal pancake. An optional addition is to add some frozen fruit after the batter is blended.
This looks close to the ones I made from NROLW. I used fresh blueberries and I didn't even need syrup!
Edited by jenlamont, on June 12th, 2010 at 5:39 am.
Much tanner, very refreshed from getting away, and ready to get back at it!!!! How is everyone doing?
good, but jealous of your vackay
I don't know why, but I ate a lot today and i am still hungry!! I have had 1300 calories and It is 9:40 at night and I can't stop thinking about food!!! uugh. Well I have to be strong because of my new weight I am only allowed to eat 1350 calories a day now. grrrr. Guess its time to rethink what I can eat- maybe eat a lot more salad
Just remember that the lower your calorie goals the more important it is to make each calorie as nutrient dense as possible. Whole unprocessed natural foods pack the most nutrients and fiber / calorie. I am really looking forward to fresh locally grown veggies being available at the farmers markets here soon.
had to put my cat down yesterday -- he had a very aggressive form of cancer and within
just a few days of figuring out he had cancer was basically dying. Poor boo-boo
baby. Yeah, and I logically know it is compulsive emotional eating, but have been
way over my usual limits and eating foods I normally don't eat... but I don't need to
do it anymore.. . it is not going to bring my cat back, won't take away any pain he may
have had, won't stop cancer from happening to another animal or person in the universe
again... all my emotional eating is doing is making me feel better temporarily while doing
it and for like 2 seconds total after I have stopped and making me fat.
:-(
Rachel
I'm so very sorry about your cat. I lost a dog in April and it was miserably hard; it still is. I can barely look at a picture of her without being very, very sad. To many of us, pets are family.
Let yourself grieve.... cry a lot, talk to friends/family that knew your cat and can lend a sympathetic ear. I too am an emotional eater and things were out of control for a bit. At first, I didn't eat, then I ate to soothe the anxiety, sadness and guilt. Then I started running more. This ended up being much better for me emotionally because during the run I could let all those emotions go in the form of prayer, concentrating on my breathing and just trying to get through it. At the end of the run, I felt good, spent but good. Not like how we feel after scarfing down a ton of food in the heat of a sad emotion. Just try and be super mindful during this period. It's so easy to daze out when grieving, pass the kitchen and munch something like 1/2 a box of fruit loops (not that I've ever done that! ha!).
Everyone told me to wait before getting another dog. I didn't want one either. BUT without boring you with the details of the story, a little guy who desperately needed a good home came my way. He's done wonders for my emotional healing and has become a great companion to my other dog.
Be easy on yourself and give yourself the freedom to grieve. However, be mindful of your emotions and channel your sadness into something that will feel good after you do it. Over eating will not feel good afterwards.
My condolences on your loss.
im jealous
Edited by Fluffy_Rabbit, on June 10th, 2010 at 12:42 pm.
Have a great time. Tks for all the good advise..You only live once so enjoy every minute of your vacation.
I would like to hear what the group thinks about BCAA's. Are they worth while or are they a waste of money XFLD {XtremeFatLossDiet} want you to take .9gm per LB of body weight during your fast day. They taste terrible ..its kind of like forcing down the cough medicine when you were a kid. Ive been doing a little research and about the ony thing that has scientific research behind it is creatine. Thoughts?
BCAAs should be in your protein drinks as they are a type of protein! Some of the brands list this as a benefit to their drinks (of course they are the more expensive types like Met-Rx but I think you get what you pay for, not so much for "protein quality" per se, but more from a taste perspective!
this is duckfan in two years!!!! Just kidding duck... Most protein supplements have a wide range of bcaa's, and if you are eating a wide range of protein you will get plenty of bcaas. I don't think you need to supplement for it other than through protein powders, and normal diet,etc.
Edited by kbrown7024, on May 24th, 2010 at 12:13 pm.
I am not a fan of any isolated supplements. I believe it is best to get the nutrients we need from whole foods and BCAAs are found in meat, legumes and seafood. There is really no need to spend the money on any kind of supplement unless you have a true medical deficiency. When you read an article endorsing a particular kind of supplement you should check a couple of things. First, is the article a veiled advertisement. Flyers in health food stores fit this category. They are produced and distributed by the manufacturer to promote a product. It may look like an informational article, but it isn't. Second, if the article is in a magazine, are most of the ads for similar products? The manufacturers can strongly encourage publishing certain kinds of articles or threaten to pull advertising. Third, does the article have any kind of real research or is in just anecdotal --- like someone saying "I use it and look at my muscles." Check the small print that says "results not typical." And last, anything marketed as a food supplement does not have to prove safety or effectiveness. Drugs have to prove it, foods do not. They don't have to track any bad reactions or let the FDA know about them.
As far as increased protein being necessary for exercise recovery, I don't buy that either. If you think about the work load of the average man in the 1800s and before, he did way more work than most people weight training now. His food was generally lower quality, less variety, and he did the work every day without even thinking about recovery. I think the idea of protein supplementation being necessary was created by manufacturers to create a market. Meat, legumes and dairy contain plenty of good quality protein without spending money on supplements.
the BCAA"s I"m talking about are taken in pure powder or capsule form. They are taken on a FAST day and are intended to save LBM during the 24hr. Fast.. Three of the popular diets XFL diet..every other day diet and eat stop eat diet all use a fast in one way or another. If you were alowed to have food during a fast the Baccas wouldn"t be necessary. My question is..are they necessay during a 24hr. fast?
I would say you don't need them for a 24 hour fast... One fast day a week isn't going to affect your lbm that much...
When your eating 4oz or chicken ir turkey. is that weight before you cook it or after? Is the 150 calories before you cook it? There is a big difference sometimes. especially with beef. Help! I might have been doing it wrong this whole time
I'm curious to know this too. I usually go by the cooked amount
Edited by bigj9901, on May 20th, 2010 at 5:47 pm.
I would say after... due to the fact that the fat is cooked out of the meat, therefore making the calories less.
Some of the nutrition information on My Plate says whether it's raw or cooked. I don't know if the fat that cooks out makes the calories less, or the water that cooks out makes the calories more. Or.....it could be a wash and doesn't matter.
How is everyone's week going so far? For me, diet is on track... I am managing a
50p/30c/20f macros for the past couple of weeks because I am in a cutting mode I am also
increasing my workouts, for my week on the beach in St. Augustine, FL next week!!
Been trying some new eating patterns. I"m on day 11 of a 25day cycle. I finished first cycle of P90 with a 27lb total loss. I'm about 6lbs away from my goal. I haven"t had great results in my first 10days..1.8 lbs but I have really been hitting the weights hard trying to add a little LBM. My goal is 10%BF and I feel I"m getting close. I get a free day on the first day of the cycle and boy did those pancakes and crisp bacon taste good. The other four days are structured but fairly ez to follow. One day is a fast day.I was surprised to see how much energy I had and on both fast days I' had great workouts. Its just a 25 day cycle and I will return to my regular eating pattern after the cycle. I plan to use a fast day every now and then because I felt so good on it.
I was encouraged to try this treat by a membrer of a different group. A 6 oz serving of 0g fat greek yogurt has around 90 calories and 15 g protein. I mix it with a cup or so of fresh berries and a packet of Truvia. MMMMM good. almost guiltless treat and I think every bit as good as a bowl of icecream.
add a scoop of protein and you have bumped it up to 45 grms protein. Ive mixed just about everything in it..from peanut butter to oat meal but I think fresh fruit..berrys work the best.
Where do you find greek yogurt? Never heard of it. And what is Truvia?
Greek yogurt is usually found in specialty stores like Whole Foods... Truvia is a brand name for stevia, an all natural sweetner that is calorie free.
We don't have any specialty health stores around here. I can usually find it in the yogurt section at the grocery store and the super Walmart. They don't have as much of a selection as regular yogurt but I just buy the plain anyways.
How is everyone's week going so far???
well (TMI alert) -- I must be super hormonal... because this has been a big ol' cheat WEEK!
After cycle is over will hunker back down & eat more cleanly. 
so I decided to get Jackie Warner's new book called "This is why you're fat
(and how to get thin forever).
Some interesting points in it, good exercise pictures and variations on some oldies but
goodies that I am psyched to try.
One of the things she suggests is 2 cheat meals per week but ONLY if you follow her
plan for 5 straight days. Her philosophy is that in training countless people, she
found that 1 treat meal was not enough for the average person to stay on track long term,
(feeling cheated, etc). The other part of this is that a cheat meal cannot
exceed more than 1500 calories each; you have to throw away any of the leftovers (so you
don't continue eating it) and you have to plan your cheat.
She also doesn't take any food away... inastead for the first 2 weeks she adds stuff....
meaning you can eat whatever you want as long as each day you eat 2 eggs, 1 cup oatmeal,
2-3 cups veggies, 2 whole fruit servings, 2-3 liters of water w/ lemon juice, 8ox whey
protein shake, 1 cup green herbal tea and vitamins/supplements....
I agree with your comment about packaging. There are sooooo many people looking for a quick fix. They want to blame it on the package and not on how much they ate. That sells the book (and money is the reason to write it, not your health). One of the reasons that diet may work is that by the time you eat the eggs, oatmeal, veggies and liquid, you aren't that hungry for high calorie junk.
Edited by kcfricke, on May 11th, 2010 at 4:37 am.
For me, I am sure that packaging chemicals can have an affect, but as a percentage to total, I think it is pretty miniscule. I think that overall eating habits and discipline are the primary culprits.
Concerning the cheat meals, I agree with having them, and I am even okay with 2 per week... I always instill in my clients the premise of earning your cheat meals. So, for instance, you have to eat clean and disciplined for 5 days before you can have your cheat time... if you don't, you don't get the cheat time.
I am also in agreement with replacing food types rather than cutting back! This is something I also teach my clients.
Good info...
I haven't read the book but I also go by the philosophy of earning your cheat meals and 2 in a week is ok as long as all your other meals are clean. For me, I set up my cheat time around the weekend since that is the time that I probably won't cook and am more likely to be off schedule and eat out anyway. So, I am very strict with what I will and won't eat M-F, and then on the weekends. I will usually have a cheat dinner and dessert on Saturday, and Sunday won't be a cheat per say, with a high cal./fat meal, but I'm not worried about being as "clean" as I am during the week.
I have heard that it has the nutrients of 3 lbs of dark leafy greens. But when
I looked into it many websites say that it is only when it is in proper
"bloom" or stage and many places like jamba juice and other health food places
harvist early. Plus the indoor light makes it have even less nutrients. you opinions?
if you like it.. .sure... personally I cannot choke down green drinks. GROSS! 
I don't really know much about it... My philosophy is if it is a whole food, it is nutritionally sound, and I like it.. then I will consume it...
HAPPY MOTHERS DAY TO ALL YOU MOTHERS OUT THERE, YOU ARE VERY MUCH
APPRECIATED!! AND YOU HAVE ONE OF THE MOST IMPORTANT JOBS IN THE WORLD!!!!
So If I eat to much sodium and I go to the gym and sit in a sauna after to sweat
out a bunch of salt while drinking water. Will that help?
and are steam rooms safe? I feel like bacteria loves to fester in hot moist areas and a
gym steam room does not sound that appealing
My take on this is, that it is better to be proactive and avoid the sodium in the first place so that you don't have to go to extremes to compensate for it....
well, at my gym we had a dude who got busted being really too "personal" with hisself in the sauna and was arrested for public indecency & lewdness... so I just can't bring myself to go in them!
Need I say more????
lol!! Thankfully today there was only two people in there, plus me and my friend. They were kind of weird.... like glaring at us because we were talking in the sauna. is there no talking alowed??! I just kept on talking.
I doubt the sauna will help sweat out the excess sodium because when you sweat you lose sodium plus water and other electrolytes. You can replace the water, but not the other electrolytes without getting more sodium along with it. Just leave all the packaged, processed food alone and you won't have the problem. When you start cooking from scratch, it's surprising how little time it takes. I think the myth that cooking from scratch is hard work and takes a long time was started by the processed food manufacturers. I don't think we've spent more than 30 minutes on prep and cook time for any meeal this week except for the chicken legs that baked for an hour, but prep time was less than 5 minutes.
It is that time of year when everyone is wanting to camp out and have picnics.
What are some healthy picnic or camp out fare you have concocted???
I just made the best tuna salad. It does not have mayo either!!! I left out the stuffed olives to keep the cost down, and didn't add the dressing till after so I knew exactly how much was in there and kept the salad fresh longer
One (15 ounce) white kidney or cannelini beans, rinsed and drained
One medium sweet red bell pepper, chopped
One medium green bell pepper, chopped
One small red onion, chopped
One celery rib, chopped
1/4 cup sliced green onions, including tops
1/4 cup sliced stuffed olives
1/4 cup sliced ripe olives
Two garlic cloves, minced
2 tablespoons minced fresh parsley
1 cup fat-free Italian salad dressing
Two (6 ounces each) cans low sodium tuna, drained and flaked
In a large bowl, combine the first 10 ingredients. Add dressing and toss you coat. Fold in tuna. Cover and refrigerate at least one hour before serving. This makes 16 servings. Each ½ cup at only 63 calories!
Edited by cevans619, on May 06th, 2010 at 5:53 pm.
cut fruit salad-- cold, wet, sweet... cannot go wrong (unless you add grapefruit to it, then it tastes like nothing but grapefruit!)
I like combining watermelon, honeydew, grapes, strawberries, blueberries and maybe cut bananas or some raspberries!
I love adding mango's and raisons too
The Health benefits of Quinoa
It can't make you fat if you've never heard of it.
a source of complete vegetarian protein. Cooks up pretty quickly. Can combine with other things, use as a rice type substitue. There is "plain", red and black quinoas out there so you can mix up the colors too.... pretty inexpensive...
i've never heard of it before. Where do you get it?
I get it in the rice / couscous aisle area. some of the different varieties you may need to go to a specialty or gourmet store
http://www.whfoods.com/genpage.php?tname=foodspice&dbid=142
Quinoa is good for migrane headaches, Cardiovascular health, antioxidant protection, breast cancer, childhood asthma, gallstone prevention, and more...
Its a nice switch from rice. I slice up my 4/6oz of lean potein..put it on top of the Quinoa throw a little salsa on top and I"m good to go. I like "quick and EZ"
Gluten free and very filling :)
Trader joes carries the red variety! More phytonutrients!
Don"t add the flax to the oatmeal befre you micro it unless you like the tast of something simular to rubber. Is their any real difference between the Steel cut and the regular old fashion?
Good point duckfan, with flaxseed or flaxseed oil, is not conducive to high temperatures. Concerning the oil, it will put out a toxic fume.
Edited by kbrown7024, on May 03rd, 2010 at 2:48 pm.
Edited by kbrown7024, on May 03rd, 2010 at 8:14 am.
So if I think im holding onto water weight, do I drink more water? is it to much salt holding onto it all? I hae been trying to drink MORE water to flush my system- am I looking at this the right way?
yes... Maybe drinking tea or coffee will help to remove some of the water as they are diurects... The sodium is what is causing you to retain water. You need to stay away from processed foods as much as possible as they contain huge amounts of sodium, don't add table salt to anything, use sea salt or good salt substitutes that have potassium rather than sodium.
I try to monitor my sodium as closely as possible and I try to keep it as low as possible. It is very difficult to manage, especially here in America where everything has sodium in it.. Therefore, what I do is shop for foods that are low or no sodium. That usually means shopping at Whole foods or other similar stores to meet that goal. Sodium and water retention don't necessarily inhibit fat loss, but it can frustrate if you are monitoring by taking measurements like I do, for myself and my clients. It can also be frustrating because you just feel heavier and puffier. Not to mention if you have hypertension issues, that the extra sodium can contribute to high blood pressure.
Edited by kbrown7024, on April 30th, 2010 at 6:05 am.
I know that I tend to hold on to sodium related water for at least 1-2 weeks! Drinking lots of water and no processed foods helps a lot!
the processed foods is what kills me. Alot of time i dont have time to cook and emasure out portions exactly so I just snag a lean cuisine or something similar. They really are not that great just mostly startch with a little bit of chicken and veggies. I would just have to measure out the rice and noodles myself.
There isn't much lean about lean cuisine unfortunately. Look at the nutrient value / calorie and / dollar spent. We were forced into cooking from scratch sveral years ago due to my sons food allergies (rice, soy, and onion) Try and find anything out of a box or a can that doesn't have one of those 3.
With time and practice you can learn shortcuts. When we make a soup or a casserole we make huge pots and freeze leftovers in single serving containers. You can cook a whole turkey breast in the crockpot and have leftover turkey for the whole week with much less sodium than boughten lunch meat. When you live a busy lifestyle and cook from scratch.......the crockpot is your friend.
U use a crock pot at my boyfriends. im not sure if my family has one. I will have to look into it. Ineed to stop using their turkey slices. (they buy in bulk though, we have like 4 packages of turkey and ham some frozen some thawed ready to eat) I don't wanna look like a food snob
What is a good place to get fiber?
The following foods are good sources of fiber: Whole grains (bran has the highest fiber content); this includes breads and cereals, whole-grain pastas, and brown rice Nuts and seeds Legumes (such as dried peas, beans, lentils) Fruits Vegetables A dietary supplement of fiber products such as Citrucel or Metamucil, which are mixed with water and provide about 4 to 6 grams of fiber in each 8-ounce glass When foods are processed, fiber is often removed. Foods made from white flour (bleached or unbleached) are poor sources of fiber, including white breads, pizza crusts, and regular pasta. In general, foods that are less processed are higher in fiber. Some high-fiber foods - such as some breakfast cereals and convenience foods - are also high in sugar and salt, so take care to read the label before purchase. Need To Know: Q: Do I have to get my fiber from food? Is taking a fiber supplement enough? A: Supplements provide only a very restricted type of fiber. Eating a diet of high-fiber foods usually incorporates various kinds of fiber, and that's healthier. Fruits, vegetables, and oats have plenty of soluble fiber
. Whole grains, bran, legumes, and many fruits and vegetables are full of insoluble fiber. Both soluble and insoluble fiber add bulk and softness to the stool. Insoluble fiber remains pretty much unchanged by the time it reaches the intestines, whereas soluble fiber acquires a soft, jelly-like texture. Both make stools easier to pass. 
PREVENTATIVE MEDICINE!!!!!!!!!!!!!! LOL!!!
Edited by kbrown7024, on April 29th, 2010 at 2:38 pm.
any good recipies with beans that is still reasonably low cal still? I make this toco stew with kidney beans, garbonzo beans, corn, tomato sauce, stewed tomatos, tomato paste and ground turkey meat. Im not sure what my calorie count is per serving on that. It also doesnt help that I love to add green onions, sour cream, fritos and chedder cheese. mmmm
any lower cal/fat recipies?
I make a black bean salsa:
365 black beans 1 can
Whole kernal corn 1 can (low sodium)
Diced tomato
Crushed red pepper
You can add pineapple, or green, yellow, red peppers, etc.
How is everyone's week going so far?
good, working off a weekends worth of salt / water retention but OTW doing great!
I have a question. I just started working at red lobster and the trend lately is that I work from like 4-10 or 5-11, prime dinner time. Should I just eat a lot before I go in because it will be so late when I get off the food will just be sitting in my stomach while I sleep- I wont get a break there because im not schedualed to work 8 hours. I have 700 calories left for today- but don't want to be starving while im working like I was last time. I never drink soda, but had some sunkissed so I had something in my stomach last time. any advice?
I would eat light before going in (maybe some string cheese, a small half sandwich, a half apple....) and then eat light after the shift is over
I agree, eating light before and after. I would also suggest that your eating from morning to shift time, to eat a few more calories per meal and snack so that you won't have to eat so much towards the end of the evening. Having food sitting on your stomach throughout the night is a myth. You will remain anabolic throughout the night, digesting food.
KB..I"m really interested in your thoughts on the three different types of proteins and if there really is a benifit to taking different ones at different times of the day
If I worked at the red lobster I'd get on the cooks good side. Im sure he would let you have a little piece of 4/5 oz of salmon and a small salad. Then your dinner is out of the way.
What protein types are you referring to duckfan? Animal, dairy, plant based? Whey, Cassein, Egg?
I"m referring to whey,cassein and egg. Im thinking about mixing them up.
Whey protein- fast absorbing derived from milk. In supplement form is good before and after workouts to provide fast delivery to damaged muscle fibers to immediately start the repair process.
Casein- also derived from milk, can be used in supplement form and is found in cottage cheese and other cheese. Casein is a slow absorbing and slow delivery protein. It is best used in evenings to keep you anabolic while you sleep.
Egg- The most complete and pure form of protein, is good for use anytime. I recommend eating entire egg rather than just the egg whites. Try to eat no more than 6 or 8 per week to keep overall cholesterol down to a healthy range.
I would also recommend that you have protein in every meal and snack time. Consuming protein throughout the day is more important than pre/post workout supplementation. I also encourage getting most of your protein from lean meats, fish, dairy, and eggs, and soy products, etc., and use supplements to achieve your overall protein intake.
TKS. Im looking for a good protein for late at night.
I am a big fan of hardboiled eggs for a late night protein snack.
Well last night was my boyfriends birthday. I chose that day for my cheat day
and because I went two weeks without one, it was a well deserved one. Ok so this is
what we did.
We woke up and went to a local BEAUTIFUL beach called la jolla. We watched the wild sea
lions with their new borns (one had the same bday as my boyfriend!) and enjoyed the water.
Then we rode 10+ miles along the cost (up and down crazy hills) to another beach
called pacific beach and then to another beach called mission beach. There we bar
hopped for a while because it was his bday and eventually rode back to ja jolla. All in
all we rode anywhere from 20-25 miles because we took the scenic road. It was an
AMAZING work out. I had never felt my legs to wobbley and tingley before and
loved it. We ended our day at cheese cake factory and ate an awesome dinner. I put
most of it into my plate and it came out to me being under by 200 calories because of the
work out! However im sure that I didn't put some things in. stupid free birthday
shots!! lol, What a great day to have a cheat day- when my boyfriend kicked my
working out all day :) I have also decided that I like having a cheat day every two
weeks rather than one because I feel so counter productive when it is EVERY weekend. I
will have really earned it after two :)
Sounds like a wonderful time! It also sounds like you are understanding the concept of a cheat day, and not going overboard with it.... Good job!
Round 2 of Draft Day... Any football fans out there???
How did your team do in the first round of the Draft?
49er"s are building the offensive line. Watch out..My prediction is at least a wild card spot. Back to the ice..GO SHARKS
Edited by duckfan64, on April 23rd, 2010 at 11:33 am.
The Chiefs are re-building... need I say more??
The Chiefs have been rebuilding ever since Dawson retired.... 
. I feel your pain though.......My Lions have been rebuilding ever since the NFL was formed.
you have to love that #1 pick the lions got. It could be worse...we could all be Raider fans....
Name as many health benefits as you can concerning the Pomegranate!!!
tons of antioxidents
and the little seeds are so pretty! 
its really good for your heart? I think i've heard that a bunch
Here is an excellent article that descibes the health benefits, and (here's what I like), sites their sources of their studies that make the health claims.
http://www.sixwise.com/newsletters/05/09/28/the-power-of-the-pomegranate-the-9-health-benefits-of-this-wonder-fruit-and-how-to-eat-them.htm
I always am over in my protein. Is that bad? I find that imlowon carbs and fat but high on protein. I love yogurt, eggs and fish, and I tend to eat some sort of protein with each meal. Is it bad?
Don't worry so much about the recommendations of the individual categories on the The Daily Plate. They are not necessarily catered to an active persons life. I would focus more on the pie chart and try to get you percentages to 33protein/33carbs/ and 33fat, to begin with, then when you get that under control you want to improve to 40p/40c/20f. Concerning protein a good recommendation is 1 gram of protein per 1 pound of your body weight.
Its real ez for me to exceed my protein requirment because I count on protein shakes to up my calorie intake. Even with protein I usually fall short of my calorie goals. It would be ez with some junk food but that would defeat the purpose.
Going to really up the protein for a couple of days and then cycle back into more of a balanced plan. Need to shake things up a little and see if I cant get things moving in the right direction.
Good Monday morning!! How was everyone's weekend? I had a wonderful time
biking on the Katy Trail in Rocheport, MO. Trail follows the Missouri River,
beautiful bluffs, wildlife, and met a lot of people.. so, my weekend was excellent.
This is an old train tunnel that the trail now goes through, it was very foggy that
morning.
struggling with pollen allergies! YUCK!
I had a wonderful sunday afternoon. I spent it riding up and down the beach cliffs with my boyfriend. Went out for about 3 hours and calculated a whopping 700 calorie burn. now im enjoying a dinner of a salad, fish, baked potato and asperagus. mmmmm oh and french bread :)
by efsuffolks on Jun 30, 2011 at 12:20 pm
I know! My DH is the worst at derailing me