I want to lose 30 lbs. by Christmas, but in order to log my food intake more accurately, I need to buy a digital food scale.
I want to lose 30 lbs. by Christmas, but in order to log my food intake more accurately, I need to buy a digital food scale.
This article addresses why getting too much protein from animal sources, especially high-fat sources, bacon and anything processed with nitrates, is harmful. And fructose (not the kind that’s added into processed foods but the kind that is naturally occurring in fruits and vegetables) may have some benefits.
I’ve been logging my food into My Fitness Pal for over 600 days and have found that my sugar intake is often over 50g. But my only source of added sugars is from breakfast cereals, bread, jam, plus a teaspoon of sugar that I add to my mug of herbal tea that I drink at night. I strive to buy the healthier cereals, I try to limit myself to two slices of bread/day because of the need to restrict carbs and calories, and I just add a dab of jam to my PB. The main source of my dietary sugar comes from fruits, veggies, and dairy.
I always strive to eat more veggies than fruit, I get my protein from varied sources such as beans, legumes, dairy (especially Greek yogurt), eggs, some chicken, and once in awhile, salmon.
If you’re on a budget, eating primarily vegetarian really stretches your food budget. I have to be careful not to over-consume beans and lentils, however, because of the high amounts of carbs and calories, both of which are detrimental especially for someone who had been pre-diabetic. I’ve reversed it, but once your body becomes insulin resistant as mine was, I believe that insulin resistance is something you always have to guard against by limiting carbs and calories.
In comparing black beans to split peas, lentils, and great northern beans, I’ve found that black beans win hands down. Black beans are lower in carbs and calories. Guess I’ll be buying more black beans again. My weight loss has stalled since my surgery, and I’ve got to get it going again.
I’d be interested in hearing from y’all about any healthy weight loss tips!
Today, for example, I read an article written by Kim Westerman titled, “Losing Weight When You Physically Can’t Exercise: Doreen’s Journey.” Doreen used My Fitness Pal to log her meals. I’ve also benefited from logging my food and exercise each day in my quest to reach my fitness goals.
I, too, have experienced issues with mobility over the last ten years because of injuries, arthritis, and a couple of surgeries. I also have an acquaintance who is in even worse shape than I am, so I hoped that the article would prove to be an interesting and motivating read. It was.
SO I’M OVERWEIGHT—WHAT’S THE BIG DEAL?
I think what many people don’t realize is that obesity is far more detrimental to one’s health than they might think. Everyone pretty much knows that obesity can cause heart attacks or clogged arteries. But the very fact that someone is obese may bring on nasty metabolic changes, which in turn can cause diabetes, chronic inflammation, and arthritis.
New research suggests that it’s not the stress on the joints that causes arthritis, it’s the metabolic changes caused by an over-abundance of body fat. That was definitely an eye-opener.
It took being diagnosed as pre-diabetic in May 2015 to get me started on the road to fitness. I knew my body could only handle minimal impact exercise, so I took up swimming and water aerobics to build up my strength and flexibility. I cut my sugar intake drastically, ate better, and lost a little weight. I began going to the gym. But as the months went by, I found my weight loss was unbelievably slow and frustrating.
In July 2015, a friend recommended My Fitness Pal to me. I downloaded the app on my mobile devices and have been using it ever since. I heartily recommend it. So far, I’ve lost 61 pounds. Yes, I still have more body fat to lose, but I now have normal glucose levels. And that’s a big win for me!
Most people go on a diet to look better. But I’ve discovered that it was more helpful to consider looking good as a happy byproduct of losing weight. The true motivation for me to lose body fat and to gain muscle was to regain mobility, avoid diabetes, and increase my longevity.
I’M THIN—WHY DO I NEED MFP?
But what if you don’t want to lose weight—should you still use the MFP app? The short answer is yes.
You may think you’re eating a healthy balance of macros and micros, but nine times out of ten, you’ll find there’s something in your diet that needs tweaking. Most people that log their food are amazed how much sugar, fat, sodium, and calories they actually consume. And are you getting enough iron, calcium, and vitamins A and C? Usually the answer is a resounding no.
You won’t know the answers to your questions until you log your food into an app such as My Fitness Pal.
MORE ABOUT MFP
MFP doesn’t differentiate between ADDED sugars and what is naturally found in food. Since food labels do not reflect that information yet, MFP can’t either. Unfortunately, it’s the same with B vitamins. I’m hoping that once labels are improved, MFP will incorporate that information into their food analysis.
It’s important to note that if you’re eating clean and sticking to fruits, vegetables, and dairy, there will be naturally occurring sugars in those foods. Those are not inherently bad sugars. (However, if you’re needing to manage blood glucose, there are extra steps you need to take to ensure there are no untoward spikes, such as sticking to low glycemic load foods.) I always eat protein with every meal or snack to help my body deal with naturally occurring and added sugars.
One of the real dangers to healthy eating is consuming processed foods that are almost always laden with added sugar and sodium, not to mention additives, preservatives, and food coloring.
But there’s another danger that is often overlooked by even those who consider themselves to be clean eaters: adding too much sugar or salt to what otherwise would have been a healthy meal.
For instance, when I began making my homemade vegetarian soups, I diligently logged all the ingredients. To my surprise, I discovered that I was using entirely too much salt. It sure didn’t taste too salty!
So I cut back drastically on the salt and threw in a lot more spices to give my soups more flavor. I also add one or two tablespoons of Bragg’s nutritional yeast to each bowl of soup for additional B vitamins and flavor. I’m not a fan of nutritional yeast’s taste except in my homemade soups—that’s where I think it adds greatly to my veggie soups’ savoriness.
A friend of mine has strict dietary requirements for his various ailments, and he’s always prided himself that he’s been eating clean for years. However, he was adding two tablespoons of maple syrup to his daily breakfast of oatmeal and berries. Maple syrup is sugar. Even though he was eating egg whites with his breakfast, he still was consuming a big load of simple carbs each morning. This practice was detrimental to his health goals.
I advised him to stick to steel cut oats, not rolled, to lay off the maple syrup entirely, and to add a tablespoon of chia seeds instead. The chia seeds provide antioxidants, as well as healthy fats which help slow absorption and keeps you feeling fuller longer. That’s what I do, and even though I consider myself to be a recovering sugar addict, I’ve found I don’t miss the sugar in my oatmeal at all.
BUT ISN’T IT A HASSLE?
I wasn’t sure I wanted to log my food and exercise. I had tried keeping a food diary on paper many years ago, and I had hated it. But by using the app, the experience has proven to be fairly hassle-free and far more rewarding than I had assumed. I’ve been logging my food for over 600 days now. I think I can safely say that it’s a good habit that I’ve acquired.
Try MFP for a month. It’s free. And what can you lose, except those bad habits that have prevented you from being the healthiest you’ve ever been?
A couple of things I want to discuss today has to do with chicken vs. vegetarian diets, weight loss, and a sale at Macy’s. Actually, there’s a tie-in. Really!
I’m excited because I just bought a new George Foreman grill online at Macy’s for $30. It’s large enough for me (4 servings) and has removable plates. I wanted red, but hey, for $30, I’ll be OK with white. Anyway, now I’ll be able to quickly grill chicken breasts for that added zap of protein. My favorite method is to sprinkle Cajun spices on a chicken breast and grill. It’s that simple.
The sale ends February 26. If you’ve been thinking about buying a GF grill, now’s your chance. The same grill costs about $60 at Kohl’s and $47 at KMart. So it’s a fantastic deal!
My next point has to do with a great article in My Fitness Pal, which gives some terrific information about eating healthy, satisfying foods. Be sure to check out the recipes, too. But boy, I’m telling ya, this next paragraph made so much sense to me:
“Lean proteins, like chicken, aid in satiety by affecting the hormones that control hunger and how quickly food empties from our stomachs,” says Keri Glassman, MS, RD. “Chicken also has the highest thermal effect of food, meaning it burns the most calories during digestion, versus carbs and fat.”
See? I KNEW I was losing weight faster when I was eating chicken as opposed to when I was sticking to a vegetarian diet! I’m making lovely, healthy vegetable and split peas or bean soups, but they’re carb-heavy. It would be more filling and would enable a more efficient weight loss to eat four ounces of grilled chicken, a cup of vegetable soup, and black forbidden rice (or brown jasmine rice), rather than a big bowl of soup and rice for dinner.
Plus, if I’m eating a chicken breast with the meal, I can halve the amount of split peas or beans in the soup and double up on the veggies. It would result in soups that have less carbs but are still healthy and delicious.
This subject has been a huge bone of contention between me and a vegan I know. I had told him that I seemed to have lost weight much faster when I had incorporated chicken into my diet. It was driving me nuts that my weight loss had slowed to a crawl.
In fact, my simple musings about this caused him to stop talking to me for two weeks. (He hates having his beliefs challenged.) This vegan was sure that his diet was healthier than mine, even though his diet is low on variety and he hasn’t gone to the doctor in over ten years. He has no idea what his blood pressure, cholesterol, blood sugar, or CBC is.
He’s assuming he’s healthy, but since he’s 52 years old, the only way to know if his lifestyle is working well for him is to go to the doctor and get a physical. He has health insurance, but he refuses to go to the doctor for a checkup.
The guy is a vegan because he believes certain studies that I, frankly, discount as junk science. He believes eating vegan is healthier than being a vegetarian or omnivore. He also subscribes to the theory that people are not omnivorous, which is something I heartily discount.
I ate vegetarian for a year because I’m a huge animal lover and factory farming distresses me. I hate the thought of killing animals. I also can’t afford to eat chicken or salmon daily.
But I’m recovering from my second surgery in less than a year, plus I need to kickstart my weight loss program again. I got off track for the first time in over a year after this last surgery, so if I add chicken and salmon back to my diet for now, it will help kick my desire for sweets and butter.
I’d like to try this way of eating for awhile and compare it to my weight loss results just prior to surgery. Yes, there will be variables to take into consideration, but the fun of trying this experiment will have the added bonus of motivating me to lose weight. Oddly enough, I had felt like giving up the fight recently, but today, I’m finally feeling galvanized.
Being able to build muscle again is having a positive effect on my outlook, too. I went back to the gym a few days ago after my enforced, post-surgical six-week hiatus, and I’m in physical therapy for my shoulder. I’ll be feeling stronger soon—I can’t wait!
Another motivator that I plan to use is to set short-term goals. I use my Chūze Fitness app to set exercise goals for which I garner points. I’ve already earned a free month at the gym! My previous goal was to exercise three times/week, but now I’ll up it to five. And I’m setting my next weight loss goal to 30 lbs. But believe me, I’ll celebrate each ten lb. weight loss, perhaps with a new outfit. That will be fun!
But I digress—back to discussing the article.
Quinoa is on this list of foods that provide satiety, but I never felt satisfied after eating it. In fact, I usually feel hungrier. Strange, but for me, it’s true. Maybe I need to add other ingredients to it, like as pictured in the article. That dish looks yummy!
Greek yogurt and eggs: I absolutely eat them daily. Plain Greek yogurt is marvelous with fresh berries and cinnamon. If I want something to satisfy my sweet tooth and make me think I’m eating dessert, I’ll eat Triple Zero Greek yogurt (the black label). I particularly enjoy the coffee and salted caramel flavors.
Don’t buy cottage cheese if it has carrageenan added to it. Carrageenan is nasty and is believed to cause inflammation. If you find a small curd cottage cheese with NO carrageenan in it, please LMK. Frankly, I doubt there is such a product.
Steel cut oatmeal for breakfast? Absolutely! But I add no sugar or any sweetener at all. Who needs that extra jolt of carbs? Not me. I was pre-diabetic and so I worry about back sliding. For added flavor, I recommend sprinkling in ground cinnamon to the oatmeal while cooking. To keep you feeling fuller longer and to add healthy fats to your diet, mix in a tablespoon of chia seeds to your oatmeal when served.
I usually eat oatmeal with a hard boiled egg for extra protein and satiety. Tossing in some blackberries, strawberries and/or blueberries not only adds flavor and sweetness, but also provides powerful antioxidants and vitamin C.
It’s a fantastic breakfast. Not only is steel cut oatmeal with fresh berries and chia seeds fairly economical, it doesn’t spike my blood sugar. I’m benefiting in a myriad of other ways, too. I’m including whole grains in my diet, and lowering my blood pressure and cholesterol levels at the same time. Another huge plus is that this breakfast will help my skin to retain its suppleness and elasticity. Berries are loaded with vitamin C, which is necessary to produce collagen. This means I’m fighting the ravages of aging, all in one meal. Not bad, huh?
What tips do you have for weight loss and to stay motivated? I’d be very interested in reading your comments.
Tonight I made salmon with veggies in parchment paper. I had never tried this cooking method before, but my sister had served salmon using this technique and it had tasted terrific. So I thought I’d give it a try.
I chose sweet potato, Mexican and yellow squash for the vegetables and served the dish with brown jasmine rice. I drizzled a little olive oil on the vegetables and used plenty of spices, too: garlic, Cajun spices, Mediterranean Sea salt, black pepper, rosemary, thyme, and parsley.
But for some reason, my lovely dinner wasn’t baking in the timeframe that I had expected—in fact, it took four times longer than it should have. Seriously!
Oh well, it was my first try. I’ve found that I often have to tweak something the first time I attempt a new recipe. It’s always a learning experience.
I didn’t mind the fact that the whole thing was taking forever to cook. But you try taking heavy Pyrex out of the oven over and over—and over and over again, using only your non-dominant arm.
I’m tellin’ ya, it sure was hard on my poor, overworked biceps. But I dared not risk using my right hand at all.
You see, the other night I had made a big pot of homemade yellow split pea with veggies soup. Unfortunately, I aggravated my right shoulder when I transferred the soup into a large Rubbermaid container. I had to use both hands to pour it, which was something I was trying to avoid.
The PA had warned me not to lift anything heavier than a coffee cup with my right hand. I’m trying to be careful, but sometimes a girl’s gotta do what a girl’s gotta do. It’s not like I have scores of people lining up outside, all clamoring to help me with my daily chores, right?
So yeah—because the stock pot was too heavy, I had renewed pain the next day, which meant icing and taking a few pain pills. But I worry that despite my best efforts I’m doing too much, which can result in a failed surgery. Now both shoulders hurt a bit. <sigh>
Anyway, the good news is that my salmon dish came out delish! The other good news is that because I had made entirely too much food, I have plenty of leftovers for tomorrow.
I think the next time I make this dish, I’ll eliminate the Cajun spices and add lemon slices instead for a different twist. I’d also like to try asparagus instead of the squash, but I’ll definitely keep the sweet potato. Sounds yummy, huh?
I’m glad I tried this new recipe. It’s high in protein and vitamin A while providing a healthy fat, all necessary nutrients to promote healing.
According to the article, Ten Best Healing Foods After Surgery, “Eating the right foods after surgery can promote faster healing and minimize the swelling, bruising and inflammation that often accompany a surgical procedure. Not to mention, fueling your body properly will give you the energy needed to get back to your normal routine more quickly.”
But why only eat this way after surgery? We should all strive to incorporate these amazing and nutritious foods in our daily diets.
I’ve lost 16% of my body weight so far, despite the challenges I’ve faced lately with my lack of mobility and the fact that Thanksgiving and my birthday were in the same week. Ooh, plus a friend invited me to be his date at a dinner the other night, which was a lot of fun.
The encouraging news is that I STILL lost 9 lbs. in 30 days, even after eating those three amazing meals. All three dinners included dessert, and one of the meals included wine. I just made good choices and logged everything in the app, My Fitness Pal.
Isn’t it great to know that losing weight during the holidays, and without feeling deprived, can be a reality?
I haven’t been blogging much lately because my left knee totally gave out on me not too long ago. My active lifestyle came to a dead stop. I even had a couple of days of crushing depression because of it.
My knee improved after my physical therapist taped it the day before Thanksgiving. The tape stayed on for 6 days, and it really helped. I can finally put weight on that leg again and straighten it when I’m lying down, but I have to keep the knee bent when I walk.
Sadly, the limping is throwing off my gait and putting a huge strain on my back. It’s also exhausting to walk that way.
I won’t know more until I go to my ortho surgeon to get my MRI results next Wednesday. The surgery will be scheduled then, likely for sometime in January.
Another big problem is that I stopped all exercise because of my knee and car problems. I’m determined to go back to water aerobics class this Saturday, baring any unforeseen problems like rain or the car becomes undriveable. So even though the morning will be cold, the outdoor pool is heated.
Hopefully, I’ll fight the desire to stay snuggled under the covers early Saturday morning and that the weather won’t be a deterrent. I really need to go to water aerobics because I can tell I’m losing strength and stamina. My goal is to strengthen my core, which will help relieve my low back pain immensely.
Today was a breakthrough; I actually went grocery shopping. Unfortunately, it left me exhausted and sweating. I felt as weak as a kitten trying to maneuver that heavy cart up and down those aisles.
You try pushing a grocery cart with your left side, limping, hunched over the cart, with a cane in your right hand. It doesn’t frickin’ WORK!
So those are two of my personal challenges. I need to have knee surgery done in early January, get through the 4-6 weeks of recovery, and buy a new car. And then start going back to physical therapy.
The good news is that PT for my rotator cuff issues has also been approved. So I can make the PT appointments once I figure out all the necessary logistics.
I’d love to hear about some of your personal challenges and what steps you’re taking to overcome them. We can all help each other obtain our goals. Wouldn’t that be fantastic?
UPDATE: December 18, 2016
Wow. Someone just liked this post on my blog from a year ago. Reading it brings back so many memories. After I wrote this, I was forced to use those electric carts in the store. But even those left me sweating and exhausted. That’s how difficult life was back then. And it made me realize how all that made my back issues worse. I found it interesting how I was still losing weight quickly then, but it all slowed to a crawl immediately following surgery. I’m eating about 1200 calories or so per day now, and I’m lucky if I lose one pound. Grrrr. However, I’ve persevered and have lost 67 lbs. I never did PT for my rotator cuff. Probably better I didn’t cuz it turned out that my rotator cuff has disintegrated and I need surgery. Major shoulder surgery is scheduled for January 6.
When I was a teen, I compared myself to other, smaller-boned girls and to models, and I always came up wanting. When one of my nieces was in grammar school, she used to grab her thighs and proclaim herself fat. I would stare at her in dismay because she was a pretty little girl with a lithe body. She didn’t have an ounce of extra fat on her. How do you convince her that she’s not fat?? Luckily, she grew up with a decent body image.
But I didn’t. And that messes with your life. So here I am, many years later, and I’m reclaiming my life. I’m exercising to lose weight and to increase muscle. I’m exercising to lower cholesterol and to help lower my blood glucose levels. People should mainly be exercising to increase strength and mobility, to be the fittest that they can be, and increase longevity, not to try to look like some model’s picture in a magazine that’s been Photoshopped. Everyone’s body is different. Some will get washboard abs, but most won’t.
But that’s OK. Just be the healthiest and fittest YOU can be. And do it for yourself and nobody else.