Hoka running shoes are on sale for around 50%+ off at The Clymb:
http://www.theclymb.com/women/18381/hoka-one-one
ETA: I think you need to register an email to get access. Mafate, Valor, Vanquish, Huaka models for women.
I read this thread from time to time, but I don’t think I’ve ever posted. I hope this is the right place to ask this question; if you’ve already discussed it, please let me know.
I have a question about food, specifically dairy. I’ve read a lot about full-fat vs. low/non-fat, and I really can’t figure out what’s better! Particularly with yogurt and cottage cheese, where I’m looking for a good protein source, what’s the skinny on the fat??
Also, I drink a lot of tea and use about a cup of milk in it over the course of a day. I’ve been using skim, but wondering if I should switch to whole milk for my tea, too.
In general, I follow Michael Pollan’s advice to eat “real food.” I am trying to lose the 10 post-menopause pounds that appeared out of nowhere! This new body does not respond the way my younger body did! I’ve added weight-lifting (about 2 weeks ago) to my walk/running and yoga and am hoping that will help. The dairy fat seems to me to be the one area I don’t have a clear understanding of.
I actually don’t like any of those models, but others might! Thanks for the tip.
Yeah, The Clymb can be hit or miss, and I don’t recall ever seeing lululemon or athleta on there which I know some of you like, but they do get name-brand stuff and it is usually 40-50% off or more. Sometimes you see stuff you didn’t even know you were looking for. 
It can be worthwhile to get on the mailing list.
I would love to try that First Watch MOWC, sounds delicious!
Never heard of The Clymb!
My 2 cents of the questions above - my non-“technical” answers. 
@mom2and: I personally have never been a fan of any program that tells ME what to eat. I have to buy it, prepare it, like it and make every decision about what to put in my mouth - so the “plan” must come from ME!
That said, you have to first analyze what you ARE eating. So I say dedicate 2 weeks to food tracking. You must track every bite. You must use an app (either on the computer, your phone, iPad - whatever) Using the app is a must because it is going to tell you the nutritional content/value of every morsel and graph out your areas of “need for a change”.
A good “low-cal” recipe is going to include lean meat, veggies, dairy in limited forms, fruit or truly whole grains (store brand “wheat” bread doesn’t count!) And a meal can become “low cal” by just watching your portion size.
@FrancescaBennett : I personally stick with skim milk because I like it and don’t miss the fat. I do use half and half in my one cup of coffee in the morning - as our old friend iDad said, “2 T of half and half isn’t going to put me over the edge it’s the donut I might choose to eat with that cup of coffee”!
I don’t use a lot of low fat products. Sometimes, but often not. What I do do is limit the amounts that get used. I want to LIKE what I am eating - if I hate low fat cottage cheese, I’m probably not going to choose it in the morning and will then make another worse eating option. So, I eat the whole milk yogurt, LOVE IT, portion it out reasonably and live with that.
If there is a low fat dairy product you like, just be sure they are compromising the nutritional value of the product in another way - like adding more sugar to make up for the lack of “flavor”.
Those are my rules to play by.
Thanks Abasket. I agree on the tracking - both before and during the process. I just find when I get to the market or when I am home contemplating what to make, I don’t always make the best choices. So looking for some basic recipes/eating plans that may help. I need some structure.
Structure when planning dinner:
One main lean protein (boneless chicken, fish, lean pork chop, etc.)
One vegetable - steamed or raw -
Salad w/greens like kale - add-ons: raw veggies, pomegranate seeds, small amount dried fruit or nuts, vinegar based dressing OR fresh fruit
Grain/grain like item (brown rice, quinoa, heavily grained slice of bread)
Looking to make a casserole? Look for one that uses the above items and limited amounts of filler - cheese, creamed soup, etc.
or take a recipe you already have/like and deconstruct it! Can you make chicken broccoli rice bake in a way that increases the amount of broccoli, doesn’t use creamed soup, and subs in brown rice instead?
Also, PLAN AHEAD. When I wake up in the morning I know pretty much what I’m eating for the day - except maybe all of dinner. If you wait until 5pm when you’re starving, you’re going to want to choose the Stouffer’s cheese laden lasagna instead of meatballs in a fresh marinara over a small amount of homemade whole grain pasta.
@Pizzagirl - love those stability challenges! Gives a whole new dimension of fun (and benefit) to some old standards.
@mom2and, the key to weight loss and management is not a “diet” but a practical and sustainable lifestyle change based on sound nutritional principles. Far too often, “diets” that are the fad of the moment promising quick results (and some will deliver on that) over time can’t be maintained or are nutritionally nuts for the long haul. Lots of rebounding occurs and you end up in a frustrating cycle of yo-yoing that along the way makes it increasingly difficult to achieve your goals. And what’s in vogue today is out of style tomorrow. Just look at the pendulum of low fat vs low carb. First, it was eat low fat. The result was that people filled up by eating more carbs than they actually needed, often with lots of added sugar, but hey, they were eating healthy because it was low fat. Well that didn’t work out so well. Then the pendulum swung and carbs became the villain so people ate very low carb and tried to fill in with more protein than they needed or indiscriminate eating of fat. The excess protein was stored as body fat and without adequate carbs, people didn’t have the energy to sustain their activity levels.
At the end of the day, barring metabolic or other medical disorders, weight loss and management boil down to both calories in vs calories expended and a proper balance of macronutrients (protein, carbs and fats) from healthy real food sources that also give you the micronutrients you need (vitamins and minerals). Throw in a routine of daily moderate to vigorous exercise to help keep the metabolic fires cooking and maintain lean muscle tissue as we age and most people can readily lose an average of 1/2 to 1 pound per week (which is reasonable sustainable loss) and then maintain once they hit their goal. The key is to figure out what your caloric needs are given your age, gender, daily life activities and exercise and how to structure your nutritional plan; then figure out a way to keep your self accountable.
Most people who conclude they need to lose weight are not all that aware of what they actually eat in a day. Keeping a food log for a week can be an eye opener when you see a load of added sugar foods (empty calories, converts to fat) and obvious imbalances between carbs and everything else. Cites such as myplate.gov , https://supertracker.usda.gov/ , myfitnesspal.com , and yes even weight watchers can provide good nutritional information and tracking. For those really serious about this and unsure how to kick start their efforts, seeing a qualified Registered Dietician or certified nutritionist can be a great place to get started so that you get good information on the calories you need and the ratio of protein, carbs and healthy fats that is appropriate for you.
As I’ve mentioned in earlier posts, I track grams of protein and carbs in my daily meal plans. I know how much of each I need for my training based goals and objectives. I eat enough protein to stay in nitrogen balance as muscle and tissue are broken down from daily activities and training and to provide protein for muscle growth. I limit carbs to the levels I actually need. I know what my daily caloric intake should be. I backfill remaining calories after protein and carbs with healthy fats. My macro profile is right for me but not necessarily for anyone else. My process is probably a lot more tedious and complicated than most people need or would want to do. But if you look at the sites I mentioned, particularly the government sites that have been updated and are based on the most recent prevailing science, a lot of these concepts are presented in a very manageable and understandable format. Then choose a tracking system that seems to work for you.
@FrancescaBennett - I use whole milk products. I am a big follower of Michael Pollan’s rules for eating as well, and I think - “Where does one find a skim milk cow?” They’re replacing fat with something else - I’ll pass. I find that I feel fuller faster as well.
@mom2and, you might like Dr. Weil’s anti-inflammatory plan. For weight loss, I created my own plan much as abasket described - but at every meal had protein and vegetables. I found the simpler the foods were that I ate, the lower calorie they were. So grilled meat, steamed broccoli - you get the idea, I’m sure. Maintenance has always been an issue for me and recently my focus has shifted from eating to stay thin to eating for exercise (food is fuel type thinking) and I’ve found Dr. Weil very helpful. He has a new cookbook that I’ve made several items from - what I like is that it uses ingredients you already have on hand and you’re not buying a lot of shall we say, “unusual” items. The cookbook I have is “Fast Food, Good Food”. His website has links to quite a few recipes and an explanation of the plan itself.
http://www.drweil.com/drw/u/PAG00361/anti-inflammatory-food-pyramid.html
http://www.drweil.com/drw/ecs/common/recipe.html
My physician actually recommends this diet and I’ve followed it for over a year with good results.
abasket has provided a lot of good advice. As abasket points out, one of the problems with “low fat” or “skim” products is that you have to watch out for added sugar. Even without added sugar, when you start taking the fat out of dairy products, you end up with a high ratio of sugar for the calories you are getting. While in general it is a good idea to limit your intake of saturated fats and cholesterol, the jury is still out on whether dietary intake of cholesterol is a “villain” and a lot of newer studies are suggesting that its the saturated fats that are the problem not the dietary cholesterol. And you need fats for normal metabolic processes. I used to drink skim milk and eat 0 fat yogurt. I switched to 1% milk and 2% yogurt. The milk and yogurt taste better and are more filling. My blood chemistry didn’t change a bit (the 1% milk could probably go to 2% without any health consequences but for now it’s a taste thing for me - 2% may taste too rich for my personal preferences).
(yeah! I get a thumbs up on my advice from resident nutritional guru, MK!!!)
I’m by no means perfect - FAR from it. I love food, cooking, reading about food, looking at food, grocery stores, gardening - you name it food related, I’m interested! The changeover and getting into the groove of a better balanced healthy way of living - most everyday - doesn’t happen quickly. And let me tell you, the rewards are not just the lower number on the scale, the new smaller dress size or the completion of a number of miles - the rewards is the “I’ve got this” feeling and the knowledge and confidence you have behind it.
Completely agree with what has been said about diets. A diet might help one shed the pounds, but if the dieter cannot stick to that particular way of eating in the long run, the weight will bounce back. O found that these main things worked for me:
(i) eliminate unneeded added sugar and refined carbs. Start looking at the labels - it is amazing how added sugar can creep into our diet with bottled dressings, ketchup, etc. Learn to like oil/vinegar on your salads and whole tomato sauces from scratch on your pasta. Eat pasta, rice, and bread in moderation. I don’t ban them from my kitchen, I just don’t eat them every day, except for a small slice of fibermuffin or toast with my egg breakfast. One in a while, pasta is ok, but it needs to be portioned correctly (not the size of the monster plate one gets at Olive Garden!).
(ii) veggies and fruit should provide the main bulk of meals and snacks. If you like to snack on cheese, crackers, and fruit, gradually wean yourself from the former two. There is no rule that “starch” should be served with every meal: broccoli and baked salmon are fine without potatoes.
(iii) if you like a glass of wine with every dinner, consider cutting that down to weekend nights - it will eliminate 500 weekly calories. That’s a pound of weight in 2 months!
(iv) if something is too tempting… do not keep it in your pantry hoping you will only use it sparingly. Very few of us have the will power to resist the temptation of tasty bites. So just don’t buy it.
(v) whole milk v skim. To me, it is neither! I prefer the taste of 2% yogurts and milk. What abasket said: eat what you like, just make sure to limit your calories that come from
“Eat what you like.” Yes, yes, yes, (provided you are also eating smart). Far too often, people feel that losing weight and weight management must inherently be a life of deprivation. Not so! As others have said, portion control, the elimination of added sugars and avoidance of nutritionally empty grain products are great places to start. But that doesn’t mean you can’t eat food that tastes delicious and satisfies your soul! We are sensory driven on so many levels. Read the labels, eat smart but eat what you enjoy. It takes time to adapt to change so make the changes 1 change at a time. Each change adds up. I eat Ezekiel Cinnamon Raisin muffins with organic peanut butter and a banana and glass of milk. I eat smoothies made with milk, frozen strawberries and blueberries, protein powder, peanut butter and banana. They are my guiltless decadent pleasures. But the peanut butter is organic with nothing but peanuts and some salt in it. The milk is 1% milk. The frozen fruit is just fruit without any syrup or sugar added. The Ezekiel muffins are sprouted grains. Read the labels, know what you are eating and control your portions.
A couple more points - how I create a sustainable eating plan. The basic premise is: Meals should be satisfying, tasty and filling without overloading you with calories. Set the number of calories you think you need consume daily to lose, maintain, or gain certain weight, then tailor your meals to that number. If you feel hungry an hour or two after eating a meal without doing any strenuous exercise, that dish was probably not a good choice… A Costco sized muffin has the same number of calories as a plate of scrambled eggs with a slice of lean ham and a cup of Greek yogurt, but guess which breakfast choice of the two will make you reach for a pre-lunch smack? Fiber and protein are the two low calorie choices that help create the full stomach feeling, but you would not last long on celery sticks and boiled skinless chicken… So you will end up balancing these two with the right amount of fats and carbs - within your preset calorie number - to leave you happy with the menus.
The discipline of tracking - whether it’s with Weight Watchers, MyFitnessPal, or whatever – really works. I mean, honestly, even if you don’t track - your body tracks for you.
@ mom2and
Most of us on here don’t use “weight/loss programs.” We used to have a poster, interesteddad, who wrote a lot about nutrition and food, and we all learned a lot from him. Many of us have tracked our food intake using an app, and found that to be really helpful.
I think most of us agree not all calories are alike. Added sugar is particularly dangerous. Try to avoid packaged food – buy fresh vegetables and fruit and meat. Delete fruit juices and sodas from your diet. Beverages are the biggest source of empty calories.
One suggestion – start posting on here what you’ve eaten each day. We’ll give you feedback. There was a time a few years ago when some posters here were doing that. We’ve shared some recipes, but I don’t think we’ve ever pinpointed a particularly good place to find recipes. For me, the best way to be “low-cal” is to be simple – grill meats, roast vegetables. I don’t cook with sauces. I rarely serve rice, potatoes or pasta.
@FrancescaBennett The fat issue is very very controversial and none of us have definitive answers because I don’t think one exists! Last year I read “The Big Fat Surprise: Why Butter, Meat and Cheese Belong in a Healthy Diet” by Nina Teicholz and changed my eating habits. I had been buying low-fat products, and started buying whole-milk ones. I found that they taste better and are more filling – so that I don’t get hungry a few hours later. I bought her argument that fat is not bad for you - sugar is. I have always cooked with butter and olive oil, and continue to. I haven’t gained any weight since doing this.
Three mile walk today. I do my walking on a trail through conservation land in town, but we’ve got about 10 inches of snow, so I had to walk on the road today.
I’m going on a yoga retreat in Panama in a few months. I’m going with a group of women from the studio where we have our vacation place. I’ve done yoga there and it’s pretty intense. I know how to modify and have no problem doing that. I just want to have the stamina to do two sessions of yoga (90 minutes each) every day.
My plan is to start doing more yoga. I now go 2x a week and I’ll move up to 3x a week. Also, I may drop one of my two personal training sessions and add Pilates reformer. I really enjoyed the reformer, but stopped going last fall because it didn’t work with my schedule. Would love other suggestions on how to prepare.
I just want to add that learning to eat more simply with whole foods will outweigh “low cal recipes.” Instead of making a low calorie muffin, bread or cake, learn to enjoy, say, a pear with cheese as your snack or dessert - that type of thing. Instead of a low calorie main dish that has all kinds of sauces and stuff - learn to enjoy baked chicken, maybe with some seasoning, with steamed broccoli and so forth.
There are about 120 calories in a cup of 2% milk (150 or so in whole milk. 20 calories in 1T half and half). And of course, the calcium. I think the milk is ok and actually maybe a good thing to have. It amazes me how many adults don’t drink milk!
Agree w/FireandRain about the idea of posting your food intake here. You don’t do it to impress anyone - you do it for learning purposes - be totally honest! All food counts. If you pop in a Hershey kiss or two when you walk by the candy dish, track it!
30 minute run at the Uni gym today and topped it off with a little simple weight work and some rowing.
Apropos of toast and avocado, how about mashed avocado (guacamole) with lump crab meat mixed in with some hot pepper flakes on toast.