Diet/Exercise/Health/Wellness Support Thread

Parent Cafe
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<p>On fiber:</p>

<p>Unlike some, Lustig doesn’t seem to be saying that fiber has any particular health benefit beyond its ability to slow the absorption of sugar and/or carbohydrates. He believes that the problems arise from hitting the liver (especially) with a big shot faster than it can be processed. So, by consuming sugar and carbs with fiber, it is absorbed over a longer period of time. So I would infer that he’s not so concerned with the total fiber number as he is with eating it along with servings of sugar or carbs. He’s also realistic in what he can get people to do dietwise, so he’s attacking the big monsters in the diet: sugar and and refined junk carbs and recommending just eating real food will get you in the ballpark (hard to argue with that!)</p>

<p>I don’t really know where the USDA got it’s daily recommended fiber numbers, but I have no reason to believe that they are any more reality-based than the other USDA recommendations! My personal (admittedly cynical) view is that, if the USDA publishes a dietary recommendation, it’s probably wrong and probably bought and paid for. Not coincidentally, the shelves of my grocery store make it pretty obvious that a lot of money is being made pitching “High Fiber” products (including, I believe, [Honey</a> Nut Cheerios](<a href=“http://whatsyourmodotorg.files.■■■■■■■■■■■■■/2013/01/honey-nut-cheerios.jpg]Honey”>http://whatsyourmodotorg.files.■■■■■■■■■■■■■/2013/01/honey-nut-cheerios.jpg), which claim to lower cholesterol and reduce the risk of heart disease based on their fiber content ). So, right there is a vested interest in pitching fiber. Pretty clever way of making anyone believe that Honey Nut Cheerios is good for you – a product that is 32% sugar by weight. Not to be tin-foil hat about it, but I consider the USDA to be an active participant in deceptive marketing.</p>

<p>Having said that, I haven’t read a shred of harm that can come from too much fiber (within reason), so I do try to keep my fiber up. I wash down two fish oil caps twice a day, before lunch and dinner, with a glass of psyllium husk fiber. It’s the water soluable fiber that is commonly added to products like “whole grain” bread and “whole grain” cereal to make them “high fiber” since they really aren’t “whole grain”. Basically Metamucil, except I buy a sugar-free, flavor-free version at GNC. That’s an added 10 grams of fiber per day, so with the amounts of veggies, lettuce, and fruit I eat, I can usually get to 20-25 grams a day. I got to 30 yesterday with a big serving of lima beans for dinner.</p>

<p>10g GNC Colon Pure Purified Psyllium Husk
05g Blue cheese salad for lunch
10g Baby Lima Beans
05g Fuji apple (Super Bowl splurge!)</p>

<p>I don’t know if the fiber and fish oil really does any good or not. But, it has coincided with good results in terms of weight and blood work, so I might as well keep at it. As an added bonus, the fiber makes me chug two good size glasses of water each day, which is not a bad thing.</p>

<p>If there is a link between metabolic syndrome/insulin resistance and colon cancer and if Lustig is right about the cause and prevention of insulin resistance, then right there is the mechanism for fiber’s benefit lowering colon cancer rates (and lowering heart disease and cholesterol and diabetes…).</p>

23562

<p>musicmom, great job on the elliptical machine. I don’t think I’ve ever lasted that long on that machine!
Saba–good luck with the bread machine. I have a recipe for a ww loaf that’s pretty tasty (DH loves it), although not always beautiful. My current machine makes a horizontal loaf that tends to get a bit lopsided looking.
mommusic, I feel the same way about chocolate. You inspired me to open my desk drawer and have a piece. I also have the same trouble when the adult children come home; they look for the old cooking ways. These days I tell them they must adapt.
abasket–we’ve had more poultry in the past 18 months than I ever thought possible. Agree about spicing it up! I like to take boneless skinless, and pound it out. Fit S’s current favorite way to have it, is dipped in some egg, and then dipped in a mixture of parmesan and panko, seasoned, and fried in olive oil on medium for about 6 minutes a side (golden). Top with a squeeze of lemon or lime, serve with a salad (caeser makes a nice mate), and a bit of ww pasta with freshly grated parm, garlic and olive oil sauteed in the chicken pan.</p>

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<p>The main thing is to just start logging your food, using one of the online or smartphone apps. You don’t have to be perfect and you’ll certainly get more accurate as you go, but the first benefit is to just take a comprehensive look at what you are eating. It will probably be pretty obvious where to make some easy cuts. For example, I didn’t have to log many 2 lb bags of Red Twizzlers or many bowls of Honey Nut Cheerios to see some places to trim my calories!</p>

<p>On the Biggest Loser Diet, just from a little bit I could see on line, it looks like a reasonable approach, if you are the kind of person that can embrace a meal plan and sample recipes. I did it the opposite way: rather than start from scratch and eating what a plan told me, I looked at what I was already eating and tried to identify cuts. For example, step one was to take my diet and stop drinking sugar (soda, sweet tea, fruit juice). Step two was to stop eating junk carbs (pretzels, Doritos, Pringles, etc.). I just made a change and, once I was comfortable with that one, went looking for the next place to cut or reduce.</p>

<p>Either way can work. It just depends which is going to be easier for you to make a permanent change in the way you eat.</p>

23564

<p>34 min run. More strenuous route detour. Ugh!<br>
I survived. ;)</p>

23565

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<p>That sounds fantastic!</p>

23566

<p>Thanks so much interested dad.</p>

23567

<p>Guacamole is made. I need to work on my quantities cooking for one person. I’ve got enough guacamole to feed an army two or three times over. Sheesh. Oh well, side dish for ancho chili crusted seared scallops tonight and then side dish for jumbo shrimp sauted in butter, garlic, and lime juice tomorrow night. I made it with a ton of tomatoes and onions, so it’s kind of a cross between guacamole and salsa.</p>

<p>I would not be shocked if I end up snacking on a spoonful here and there along the way. I did escape the grocery store without buying any corn chips…</p>

23568

<p>That’s the toughest part of making guacamole. My wife asks me to get corn chips when she buys avocados. Or bread. She generally doesn’t like to serve it without something to scoop it or put it on. She just did avocado slices with eggs on Sunday which was nice.</p>

<p>One thing about Guacamole: don’t freeze it! I bought some frozen Guacamole from Trader Joes once. The problem is that the water goes out of whack and you get some that’s dry and some that’s soupy.</p>

<p>Cooking for one has the advantage of having complete control over your menu.</p>

<p>Are your cats still around? Maybe they’d like a bite.</p>

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<p>My cats disdain people food. They won’t even lick a plate. I’m pretty sure my guacamole will not be to their liking, but they will be eager for cat food in a minute when I head down to the basement. </p>

<p>I’m going for the abbreviated workout again today – full workout, but with just one set of all the strength exercises. It’s about the best compromise I can come up with to not feel like a total slug while I wrestle this cold to the ground. Can’t bring myself to do Airdyne intervals with sinus congestion.</p>

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<p>idad, how did the guacamole and scallop pairing work out? Such a good idea. I omitted a crucial ingredient from my guacamole components yesterday. Cilantro. Don’t forget to add a fistful of chopped fresh cilantro (IF you’re a cilantro lover). It makes the whole dish pop with fresh flavor.</p>

<p>I walked 3.2 miles today. That’s it. Very pleasant walk on a very pleasant day. Observed a few awkward looking (at least while they’re not in flight) wood storks standing about. Spring is definitely on the way.</p>

23571

<p>5 miles after work. 2 cupcakes mid-afternoon. Not proud of that. I can not even describe the quantities of cupcakes that took over our workplace. Hundreds (literally). Every break area/coffee bar. They weren’t even great cupcakes, but I ate TWO. So did my boss, who is also fit. The cupcakes were to celebrate our awesome 4th quarter earnings release. I should have stopped at one. They weren’t huge, at least. </p>

<p>I now have a mini-fridge in my office which will help for having better snacks and not finishing lunches just because I’m too lazy to walk down to the big break room to the giant fridge to put the leftovers (and then remember that I have them).</p>

23572

<p>Some walking with sabadog, a trip to the gym, 45 minutes on the elliptical. Tomorrow will be a busy day; work, gym, class with sabadog. That is a lot of work. But it’s fun. </p>

<p>Cupcakes are hard to resist. But glad they were for a celebratory reason. I have a mini-fridge at our house - it’s where I hide food I don’t want H to snack on. Key and everything. :D</p>

<p>My latest exciting discovery at Costco - a huge bag of edamame, but individual packages to steam in your microwave. Delicious. Sabadog likes them too. </p>

<p>Calories 1272
Fat 44 g
Carbs 122 g
Fiber 18 g
Protein 95 g
Sugars 14 g</p>

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<p>I’ve bought that edamame at Costco - satisfying snack. </p>

<p>We had cupcakes at work today but I was able to pass them up- canned frosting and sprinkles? I can pass that up. Now, had there been HOMEMADE BUTTERCREME…</p>

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<p>Really good. I think I got this scallop recipe from Bobby Flay. Big sea scallops. You dredge one side in ground ancho chile (or chili powder - I make my own using mostly ancho chili powder from Penzeys and a little cumin and a little garlic powder). Then, quickly sear that in a non-stick pan to form a little crust (most of it falls off). Then, flip 'em and finish cooking. I deglazed the pan with some lime juice and drizzled that over the top of scallops. Awesome and my chunky guac/salsa goes great with it.</p>

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<p>Interesteddad that sounds so good! </p>

<p>I just did a HopsChallenge today. I’d hoped to fit a walk in, but somehow the day escaped from me.</p>

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<p>I get such a sweet tooth around 9 pm! Ahhhhh…</p>

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<p>I love edamame! I usually but the frozen shelled ones and the put them in salads or just eat for a snack. Also like them them warmed and sprinkled with parmesan.</p>

23578

<p>3 miles.</p>

<p>1715 calories, 24% carbs, 18 g sugar.</p>

<p>Ate a little more than I planned on. My wife made sweet potato chips. Tough to resist.</p>

23579

<p>Cals 1390
Fat 66 g
Carbs 97 g
Fiber 25 g
Protein 101 g
Sugars 31 g</p>

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<p>When I started on my diet, I used to satisfy my sweet tooth with a 6-ounce frozen Italian Ice. 100 calories. Very sweet and tart, so it could be nibbled and stretched into a full dessert.</p>

<p>I’ve quit eating those now because it’s pure sugar water, but it was a good transition. Now, I just eat an apple which is intensely sweet after my taste buds have recalibrated. I l slice it up so it’s like eating a bag of candy!</p>