Yet Another Diet and Exercise Thread - need help

Parent Cafe
1

<p>Over the past few months, I’ve had, for one reason or another, a barrage of medical tests. End result seems to be calling for “diet and exercise.” However, I’m having a little trouble putting all the pieces together.</p>

<li><p>Need calcium. This has been on-again, off-again most of my adult life! On while pregnant, until I developed kidney stones, then off. Then on when breast-feeding, until S developed lactose intolerance, then off. However, my doc says I am losing bone density at the rate of 3% per year (%18 loss since last dexoscan 5 years ago. Did I mention that I’m not even 50 yet?) So I’m back on calcium, till the next kidney stone, at least. I am not that fond of most dairy products. Love cheese. Dislike milk, don’t care for ice cream…</p></li>
<li><p>Cut cholesterol, fat, and calories. Chol. is high -both good and bad types. Not too high, but high enough to need me to cut back. Those dairy products are going to be somewhat limited as a source of calcium in my diet if I’m to watch animal fat at the same time.</p></li>
<li><p>Need to add “weight bearing exercise.” Have no money, so this needs to be free. I have a bad back, and a bad knee, so I want to start gradually. I don’t own a Wii. :slight_smile: I usually walk quite a bit, but this isn’t considered weight-bearing. I do own an exercycle, but it isn’t especially weight-bearing, either. (I’m not terribly overweight; just a bit thicker than I used to be. And I sit a lot - here at the computer, or teaching piano. I’d be thrilled to cut 10 pounds.)</p></li>
<li><p>I’m unfortunately a picky eater. I don’t like “weird” things. I cannot stand seafood of any kind - can’t even hardly stand to be in the same room with it! I’ve never much liked meat anyway, either, so the obvious cutting back of meat to help the Chol. isn’t an issue.</p></li>
<li><p>It would be great to have a food plan that my H can eat and enjoy as well, since it’s hard enough cooking for just two, and I certainly don’t want to have to cook for one, twice.</p></li>
</ol>

<p>I’ve been scouring websites (including previous threads here) but get too much conflicting info.</p>

<p>Followup lab tests will be in Dec, so that’s my deadline to get fit! I know from reading posts that many of you are into food and/or exercise. Can you help me come up with a workable plan? Thanks in advance!</p>

2

<p>How timely, binx–here in this thread -posts 150-55 <a href=“http://talk.collegeconfidential.com/parent-cafe/525959-i-really-shouldn-t-read-any-forums-board-other-than-one-4.html[/url]”>http://talk.collegeconfidential.com/parent-cafe/525959-i-really-shouldn-t-read-any-forums-board-other-than-one-4.html&lt;/a&gt; we discussed getting a cyber diet support group together. Lets do it!</p>

3

<p>Who says walking isn’t weight-bearing exercise? You’re bearing weight, it strengthens the bones… If you want to make it more strenuous without running (which is tough on the knees), put a few weights in a backpack.</p>

<p>One way I’ve found to cut fat and increase vitamins is to eat lots and lots of vegetables and fruit. If you decide that, if you’re hungry, you’ll have a piece of fruit first… you end up eating less junk.</p>

<p>If you need calcium and you’re losing bone mass at that alarming rate, you should be getting a prescription vitamin D/calcium supplement. (At least that’s what my friend was told when she went the osteoporosis clinic after a recent fall and ankle fracture; she was also told that unless it’s the same machine, you can’t compare two bone density tests.)</p>

<p>Unless your husband is really unusual, he could also stand to lose weight and cut his cholesterol. Figure out what you like to cook and eat that’s healthy–and let him eat that. In my experience, husbands say they’re picky, but they’re not picky enough to cook it themselves, and they’ll usually eat what’s put in front of them.</p>

4

<p>I recently found an online site that has helped me with this. It is free, and you can track your diet and exercise, read articles on health, post on a variety of bulletin boards, etc. I especially like tracking my diet, as I find I eat less if I know I will have to write it down and see how many calories it comes out to. I noticed there is a part of it for those who just want to live a healthier lifestyle, too, not necessarily lose weight. I don’t know if I am allowed to post the link, but if you google Spark People, you will find it. I saw this site profiled on the news recently, so it is legit.</p>

5

<p>Can you sneak dairy products into your cooking? I remember I used to have a lot of bread recipes that called for dried milk. Some tofu is high in calcium. I’m not that big a fan, but I’ve stuck it in Mexican chilaquile casserole and no one noticed. I also eat a fair amount of brocolli and I like yogurt for snacks.</p>

<p>Walking is good exercise, but I hate the time it takes. I try to go to the Y three times a week and work out with the weight machines and then I usually use the stepper. (I actually find it easier on my knees than the elliptical and I can read more easily.)</p>

6

<p>Binx -</p>

<p>Several years ago I had to stop running because of my knees. I was encouraged to try racewalking and at first I thought I would never do something that looked so ridiculous. </p>

<p>I gave it a try and I can tell you it is a very efficient way to maintain weight and strengthen your muscles. </p>

<p>If I walk for 30 minutes 4 days a week, my weight stays about where I want it (as long as I don’t drift into my 1 a day coke habit). I have also changed my mind about how it looks - when I see middle aged women all hunched over running, I think they should straighten up and try race walking. My posture is so much better and the impact on my legs and arms is better than what running did for me. If you are game, I can give you some easy tips to get started.</p>

<p>As for diet, there is considerable research that dairy is not the best way to load up on calcium. A vegetable based diet with tofu (and you can hide that too) and other soy products may be better because you are not leaching the calcium with the protein. It doesn’t sound like limiting meat would be hard for you - so a couple of tofu recipes or soy recipes would help. I also would think about a supplement. </p>

<p>Any questions - I’ll be happy to help. Last year, when DD was applying to college and I had some other stress in my life, I started my Coke habit again. I wasn’t walking at all and I gradually put on about 10 pounds. My blood pressure went up and my dr. put me on medication. Now, at 5’6’', I still only weighed 130 - so there was no mention of my losing weight. I took the meds, but at the same time I got back into walking and eliminated the Coke and watched my flour and sugar. In three months, I dropped the 10 pounds and guess what - my blood pressure dropped so much that I am no longer taking any medicine. </p>

<p>Anyway - hang in there and we’ll help to keep you motivated.</p>

7

<p>Jym - I’d love a group approach - Misery loves company!</p>

<p>Dmd - I didn’t know that about different dexo machines. They were two different machines. When the doc’s office called the first time, he didn’t have the report from the other, and just said that I was showing some signs of osteoporosis. After the second scan, they gave me the percentages, so maybe they aren’t entirely accurate?</p>

<p>Susan - I actually tried Spark once before, but it wasn’t flexible enough for me. (I did feel like I probably wasn’t using the site entirely correctly.) My diet didn’t match their stuff, so I basically was having to do all the work, just to keep an online record - where it’s just as easy for me to keep it on paper. I do agree that writing it down is useful. The chart I use not only shows me what I’ve eaten, but more often than not, it reminds me of what I haven’t eaten, too.</p>

<p>mathmom - great ideas. The doc has me taking 600 mg calcium twice a day, and I admit I’m afraid of kidney stones, but neither do I wish my bones to become brittle. I feel like I’m caught between a rock and a hard place… Hmmmm, I guess it’s really more like a stone and a soft place! </p>

<p>My H has suggested I look into the Y. Last time I checked - years ago - it was pretty expensive, and right now we just can’t handle another expense. Maybe in a few months.</p>

<p>workinprogress - thank you for that! I like the idea of hiding soy. (I don’t like soy or tofu, but like the idea of it.) Any recipes or hints you can throw my way would be lovely.</p>

<p>Also, racewalking sounds interesting. Please post or send those tips, too. My doc told me that my walking has to make me break a sweat to do me any good, so I do try to walk fast. I love to walk, but can’t handle it for more than 20 or 30 minutes before my knee gives out. I made a mistake of taking a different route for variety a couple weeks ago, and ended up being gone closer to 45 minutes, and practically had to crawl the last block or so. (Slow walking, like as a tourist, I’m good for 2 hours or more.)</p>

<p>I have been trying to follow a fairly balanced diabetic diet, but recent activities (trip to NYC for graduation, two weeks worth of houseguests) have made it harder. I need to get back on the wagon, and maybe make a few adjustments to meet these new criteria.</p>

8

<p>I second the suggestion to get your Vitamin D level checked because you need adequate Vitamin D in order to absorb calcium. I had mine checked recently because my doctor said she found 90% of the women in her practice were deficient and she is now testing for Vitamin D as part of the standard blood work when checking cholesterol, etc. I assured her there was no way I would be deficient because Vitamin D is absorbed mainly from the sun (as opposed to food) and I am outside a lot, particularly now that I am retired. Well, low and behold, I was off the charts low in my Vitamin D. She wanted to write a prescription for 1,000 IU/day but I convinced her I could just get that over the counter from Wal-Mart. I also take 1,000 mg of over the counter calcium on her advice and just chew it because it is a big horse pill and I hate to swallow pills–luckily these are the only two I have to take. I will have my levels re-checked in October so can’t say yet whether or not it is working. If it is, I assume she will then cut back the dosage. I don’t think you can know your Vitamin D level without a blood test, but my understanding is that it is pretty important for the calcium to work.</p>

<p>In terms of getting in dairy, you might want to try fat free milk and a sugar free fat free chocolate pudding as a regular dessert. If you want to get fancy, mix 1/2 package of FF SF Chocolate pudding, 1.5 cups of FF milk, 1 tsp ground coffee (instant is fine) and cinnamon to taste. Dribble this chocolate sauce over fresh bananas and strawberries. The coffee and cinnamon make this an incredible tasting chocolate sauce. Another personal favorite is a smoothie with equal parts fat free milk and frozen strawberries mixed in the blender. You can add an artificial sweetner if you want and/or fat free plain yogurt and a banana for other tastes. </p>

<p>Good luck.</p>

9

<p>TheAnalyst - yum! The drizzle sounds great. I already eat sugar free pudding a lot. My diabetic diet that I follow lists 2 milks per day, and I usually eat lite yogurt or s/f pudding to get it. My blender broke, so I haven’t been able to try making smoothies.</p>

<p>The doc told me to get pills that had calcium and vit D, which I did. He also mentioned that they would be checking my Vit D level at my next appt in Dec.</p>

<p>In another of those durned if you do situations - I am fair skinned, with a cancer history, and my dermatologist is adamant about covering up and/or wearing sunscreen outside, which interferes with Vitamin D absorption from the sun.</p>

10

<p>Binx, losing that much bone per year is very serious. My blunt advice is it’s time to get out of your comfort zone and take action that will be uncomfortable, maybe even more than uncomfortable. Not only do you need to stop the bone loss, you need to reverse it by building it up again. Aside from proper diet with enough calcium and Vitamin D (sun), you really need to do weight-lifting. Studies have proven that even elderly men and women, in their 80s, can regain lost bone density by doing weight lifting. You do not need to join a gym to do this. I recommend you get started with some hand weights… perhaps like these that can adjust from 2 - 12 pounds:</p>

<p>[Reebok</a> Adjustable Hand Weights Set of 2 - 12.5 lbs. : Target](<a href=“http://www.target.com/Reebok-Adjustable-Hand-Weights-Set/dp/B000VT5C2G/sr=1-1/qid=1214691586/ref=sr_1_1/601-7004366-3300103?ie=UTF8&index=target&rh=k%3Ahand%20weights&page=1]Reebok”>http://www.target.com/Reebok-Adjustable-Hand-Weights-Set/dp/B000VT5C2G/sr=1-1/qid=1214691586/ref=sr_1_1/601-7004366-3300103?ie=UTF8&index=target&rh=k%3Ahand%20weights&page=1)</p>

<p>And to learn the proper exercises, you could purchase this DVD:</p>

<p>[Shaping</a> Up With Weights for Dummies : DVD](<a href=“Target : Expect More. Pay Less.”>Target : Expect More. Pay Less.)</p>

<p>I recommend you weight lift either 3 times a week (total body) or six days a week, alternating upper and lower body… combine that with 60 minutes of walking 5 x a week at a pace that you can handle.</p>

<p>For less than $100 you can get started, but you will need to commit to changing. If you need motivation, I recommend this book “This Year I Will…”:</p>

<p>[Amazon.com:</a> This Year I Will…: How to Finally Change a Habit, Keep a Resolution, or Make a Dream Come True: M. J. Ryan: Books](<a href=“http://www.amazon.com/This-Year-Will-Finally-Resolution/dp/0767920082/ref=pd_bbs_sr_1?ie=UTF8&s=books&qid=1214692096&sr=8-1]Amazon.com:”>http://www.amazon.com/This-Year-Will-Finally-Resolution/dp/0767920082/ref=pd_bbs_sr_1?ie=UTF8&s=books&qid=1214692096&sr=8-1)</p>

<p>The older we get, the more difficult it is to reverse course with our health. You need to make a stand here and now while you are still in your 40s. You need to treat yourself as you would your own children. When I say you need to get out of your comfort zone, I don’t mean doing things that will injure yourself, but I do mean feeling slight pain from exertion or soreness/stiffness from building new muscle.</p>

11

<p>binx, check out [cathe</a> workout fitness exercise aerobic dvd video](<a href=“http://www.cathe.com%5Dcathe”>http://www.cathe.com). Excellent fitness dvds there and an online community that I recommend very highly for getting good information.</p>

12

<p>Thanks for the links. Have an old set of barbells and bench in the basement (son’s) but am afraid to use them alone, and without instruction. I want to start fairly light and easy, so I don’t injure myself. I’m afraid I’d be exercising for 10 minutes, and bedbound for two weeks after.</p>

<p>The Dummies DVD looks good - I may look at the library and see if they have it or something similar. They have a lot of fitness tapes, but I am usually so overwhelmed, I go home empty handed. The forum on the cathe site is interesting, from what little I’ve read so far. Seems like a good place to get support. I can’t tell looking at the products which ones would be appropriate. Everything that says “beginner” seems to be aerobic (which I have several DVDs of) and not weightbearing.</p>

<p>I would love a ladies-only fitness place, with people who knew what they were doing and could guide me. There are lots of places around, but I have no idea how to go about choosing one, and am reluctant to get caught up in contracts and such, and find out that it isn’t any good.</p>

13

<p>Binx, have you explored any of the YMCAs? They often have programs and also financial options for families and people who do not wish to get caught up in these expensive contracts…plus there always seem to be such nice people at the Ys…</p>

14

<ol>
<li><p>If you are drinking colas, STOP. Terrible effects on bone density in females. (I have researched this and, unfortunately, I believe it is true.) You can drink Diet Mountain Dew, coffee, tea etc, but NO colas.</p></li>
<li><p>Agree with need for weight training. You can do this with elastic bands, which are cheap and portable. You can even do a lot of things without any equipment at all (just tables, edge of tub etc). Pick up a copy of SELF magazine- there are lots of great exercise and diet tips.</p></li>
<li><p>Brisk walking or race walking is a good place to start.</p></li>
<li><p>Losing weight should help your cholesterol immensely. I just lost 15 pounds (I am a competitive runner who put on a little weight as I have aged) and my cholesterol plummeted.</p></li>
<li><p>I drink a glass of Ovaltine every day with fat-free milk. I love the way it tastes and it has added nutrients.</p></li>
<li><p>If all else fails and your insurance will cover it, Forteo injections will stop the bone density loss. I had to do it for awhile, but stopped. It is expensive, but it works.</p></li>
</ol>

15

<p>Binx, you can start off using the what you have without weights and practice the form. You might look at adult ed and evening classes at your local high school. The woman I did aerobics and weight training with for years is now teaching there. I think you can do simple weight without too much fear. Just don’t ever bend your knees more than 90 degrees and when you are lying on your back keep the small of your back against the floor.</p>

<p>I actually enjoy the testosterone heavy weight room in the Y. There aren’t too many other places in my life where I get to have conversations with the blue collar half of town. If you can talk politics or sports you’ll be fine. They are very good about showing good form and how the machines work.</p>

16

<p>I just got back from a 40 minute walk. All but the last 5 mintues or so was pretty fast. S1 called, and I couldn’t talk so had to slow down a bit. Fortunately the temp has dropped this evening to about 80, so it wasn’t unbearably hot.</p>

<p>There is a Y just a couple blocks from us, and it has been on my to-do list to stop in and see what my options might be. I know a membership used to seem prohibitive, but they also sometimes have individual classes. I admit that exercising with lots of young, testosterone laden males is intimidating to me. </p>

<p>MOWC - Something I read said to cut back on soft drinks. Is it just colas? I drink a lot of pop but not much cola. Mostly Fresca. But what I read said it was the phosphorus in (all) soft drinks. I’ve been trying to stick to water and Crystal lite. It’s discouraging, though, to think that you have trouble even though you’re a competitive runner!</p>

17

<p>Another great website is The Daily Plate. It helps me stay on track anytime I feel the need. </p>

<p>I started an effort to lose some weight January 08 - my philosophy? Not major changes, but changes that can last forever! The top 3:
Exercise more often (it has become such a routine that I find I NEED to exercise!)
Eat a little less each meal (I keep my breakfast the same most days - grapenuts, almonds and dried cranberries. I love my nighttime snack - I don’t deny myself it, just make it a smaller portion)
Make conscious, healthier choices (cut down on carbs, use vegetables w/dips instead of crackers, chips)</p>

<p>I have lost 12 pounds since January and have kept it off! Amazing for me - I swear I have never lost weight before and now I feel like this way of eating is MY way for life!!!</p>

18

<p>What I learned was that it is colas- the combination of the cola and the phosphorus. Fresca seems to be OK.
<a href=“http://www.nytimes.com/2006/10/17/health/17cola.html?n=Top/Reference/Times%20Topics/Organizations/T/Tufts%20University[/url]”>http://www.nytimes.com/2006/10/17/health/17cola.html?n=Top/Reference/Times%20Topics/Organizations/T/Tufts%20University&lt;/a&gt;&lt;/p&gt;

19

<p>Binx-
I have a coupon for $7 off a blender at Costco. We can meet up again and get the blender. Its a good deal! As for cola, well, I have no reason to doubt MOWC, but I drink a lot of cola, and I just had my physical. I had been diagnosed with osteopenia a year or 2 ago, and was put on Boniva to slow down the progression of the bone loss. Well, I just had another bone scan Friday and my numbers improved!! So, I am not giving up my caffeine free diet coke! Did the cola contribute to the original bone loss? Who knows.</p>

20

<p>I had never heard the cola thing before. My sister drinks a ton of coke (full strength stuff with sugar and caffeine too) and has horrible bone loss problems. I will definitely pass this info on to her. Tks MOWC! I think this thread is really helpful.</p>

<p>Binx, in terms of weight lifting form, you might check out Bob Greene’s Total Body Makeover. It is an old book and is available in our library. He has a lot of weight lifting exercises to be done with free weights and splits his program into beginner, intermediate, and advanced. The difference is really the number of sets since the amount of weight you use is always an individual thing. Start light and figure out what works for you using trial and error your first few times. If you already have the weights in your basement and don’t prefer to work out with a group, this is a great option for you. Luckily, our club weight room is deserted in the middle of the day, so I have a full gym to myself. There was some college student in there once and I just sat in the lobby and waited until he was finished. My H thought I was nuts and keeps telling me I have to get over that. When it is empty 95% of the time, I don’t see why I have to get over anything.</p>

<p>Greene also likes power walking for your aerobic workout. I haven’t tried that, but fear that I don’t have the internal drive to push myself hard enough on my own. I have been using the treadmill at an incline where I can check the built in heart rate monitor to make sure I stay in my target heart rate zone for cardio. I need to switch to the eliptical because I am running out of incline and I resist the idea of running (probably because H is a fanatic runner and I don’t want him to get any ideas about us entering races together). When in the zone, I am sweating a lot, despite the air conditioning so I guess that would be my test if I were outside. When I walk, which I do a little 3-mile loop in the morning just because I like it, I almost never reach the necessary exertion except on one steep hill. I tried some classes at the Y but have two left feet and get totally flummoxed by the routines. </p>

<p>Greene also has some diet tips, stretching, and core workouts. I wouldn’t recommend you do the whole thing unless you have about 3-4 hours a day to devote to exercise, but a lot of his basic ideas, particularly his guidance on weights, seem like they would be a good fit for you.</p>