susannyny's Forum Posts
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Oct 9, 2008
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I agree with the Clean Eating Cookbook by Tosca Reno. You can see some of her recipes via the link below. I’ve also included some other recipe sites that I use: - http://www.eatcleandiet.com/Default.aspx?page=21 - http://www.mayoclinic.com/health/healthy-recipe… Susan Topic: Diet and Nutrition / Healthy Cookbook or site for recipes? |
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Oct 9, 2008
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Traci, I never leave for a party hungry. I make certain to eat a healthy meal around an hour before I leave my house, and I tend to make those meals calorie dense (while staying within my daily calorie allotment). Yes, I do this even if I’m going to someone’s house for dinner and no, I don’t tell the hostess/host that I’ve already eaten. I have a (tiny) taste of what they’ve prepared and chat it up so much that no one realizes I’m not eating. Susan Topic: Motivation and Support / Holidays are coming... motivation will be needed |
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Oct 11, 2008
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Sailor, I’m going to challenge you on this posting :) What exactly are your goals? Where do you want to be? I’m asking because if you were truly making the “right” choices 85% of the time, odds are you would be pretty close to achieving your goals. I personally subscribe to Dr. John Berardi’s 10% factor which states that 100% nutritional discipline is never required for optimal progress. The difference, in results, between 90% adherence to your nutrition program and 100% adherence is negligible. So allow yourself the extra 10% wiggle room. This will allow you the freedom to eat a few extra things not on your menu without the guilt and subsequent crash. With that said, my suggestion to you would be to ensure you’re food journaling every day, if you’re not already doing so. Reviewing your journal is a highly motivating factor. Another option is something being referred to as the Flash Diet. Before you eat anything .. snap a picture (a cell phone camera is fine). Take a close look at that picture and decide if that’s really the foods you want to be eating. Hope this helps. Susan Topic: Diet and Nutrition / any ideas/advice for how to make good choices? |
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Oct 13, 2008
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Most of my exercises are functional, so my abs are pretty consistently being stressed during exercise. With that said, 2 – 3x per week should more than suffice. Keep in mind that if your goal is a 6-pack, the biggest component to success will be your diet. The only way you’ll get your abs to pop is by lowering bodyfat. I’ve seen varying information but in general, men typically need to be < 17% for a 6-pack to start to show. Susan |
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Oct 16, 2008
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Hi Liz. Just wanted to see how TT is working for you 2-weeks in? Noticing results doing the workouts and HIIT? Susan Topic: Fitness and Exercise / Curious about Turbulence Training |
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Oct 17, 2008
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WOW, good for you gal!! I’m so happy you’re doing so well on the program. I tend to gush about TT, but this program works. Period. Are you going to give this weeks challenge a try (http://forum.ttmembers.com/showthread.php?t=4912) ? Susan Topic: Fitness and Exercise / Curious about Turbulence Training |
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Oct 17, 2008
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It’s a great question, regardless of how much weight you have to lose! I actually just wrote an article about this specific topic this week: http://www.mindbodysanctuary.com/item/what-keep… For me personally, it’s the sense of empowerment that keeps me going. I’m not only a stronger person physically, but mentally. Susan Topic: Diet and Nutrition / Are you trying to lose a large amount of weight? |
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Oct 20, 2008
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Spunky – while it may be difficult to believe this now, after a while you won’t feel like you’re giving up much :) Bgitarts, it’s correct that there are no “essential” carbohydrates. This simply means that the body can make glucose from non glucose sources). With that said, Carbs play a crucial role during exercise. Energy levels decrease if carb intake is limited or carbohydrate stores in the body are low. Also, there are two nutrients that cannot be obtained by any other food other than carbs—fiber and vitamin C. The issue isn’t with carbs, it’s with the type of carbs consumed. Specifically, the problem is with the high levels of processed sugars consumed. Susan Topic: Diet and Nutrition / too much CARBS!!!! |
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Oct 21, 2008
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How often you weigh yourself is definitely based on personal preferences. Keep in mind that your weight can vary over the course of any given day for a variety of reasons. For example, if you find that you weigh less immediately after working out, you may need to hydrate. If you find yourself heavier after a meal high in sodium, you’re likely retaining fluids. Because weight can fluctuate a few pounds each day, alot of people choose to weigh themselves only once per week. For me personally, I weigh myself every morning (right after I use the bathroom) and again right before I go to bed. I typically fluctuate 2.5 – 3 lbs from morning until evening. This fluctuation doesn’t bother me as it’s expected. My suggestion is that if a fluctuations are going to drive you nuts, stick to weighing yourself once per week, at the same time (e.g., first thing in the morning). Also keep in mind that pre-menstrual, you’re retaining fluids and as such, you may see this reflected on the scale. Susan Topic: Fitness and Exercise / Checking ur weight |
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Oct 21, 2008
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Excellent advice from Liz. Redwards, your calorie shortfall sounds significant. How many calories/day are you targeting? It’s important to remember that under-eating is detrimental to a weight loss program. You need to ensure you’re creating a healthy calorie deficit. With that said, as a female you NEVER want to consume less than 1200 calories per day (there are some exceptions, but you would need to be under a doctor’s care). Under-eating for an extended period of time will slow your metabolism and you’ll find it increasingly difficult to lose weight. Breakfast is a must, and it needs to be a well rounded breakfast—not just coffee. Personally, I eat 3 meals per day + 1 snack. My breakfast is around 350 calories; lunch 350; snack 200; dinner 400. I add a protein shake (200 calories) on days I’m exercising. As Liz mentioned, pre-plan your meals so you don’t have to think about it on “game-day”. Add protein shakes if you’re still having a problem maintaining calories while eating healthy. Also, cook using olive oil which will also add calories to your diet—just make certain you’re accounting for the fat grams. Susan Topic: Diet and Nutrition / Not eating enough! |
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Oct 22, 2008
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LOL, good for you! Once a week is more than enough. Just make sure to do it consistently at the same time, under the same conditions. First thing in the morning works well for me. Topic: Fitness and Exercise / Checking ur weight |
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Oct 23, 2008
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Applegate Farms is available at most grocery stores and offers organic, antibiotic free deli selections. With that said, even these healthier alternatives tend to be high in sodium. I would suggest buying an antibiotic free turkey breast, cooking it yourself and having leftovers for sandwiches, et al. Susan Topic: Diet and Nutrition / Processed meat |
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Oct 24, 2008
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Cajun, Your BMR is 1625. That means that you can consume 1625 calories/day, sans exercise, and you will maintain your current weight. Now, let’s assume you do “light” daily activity (e.g., you have a desk job and sit 50% of the day). Your BMR + Daily Activity level would be 1,950 calories per day. Your goal is to lose weight by creating a “safe” calorie deficit. My recommendation would be to 1) Burn a total of 2,500 calories/week via exercise. 2) Bring your daily calorie intake to 10,500 calories per week. Assuming you exercise 5x per week, on days you’re working out consume 1600 calories/day. On your two rest days consume 1250 calories/day. 3) Watch your sodium intake. Keep it < 1500 mg/day 4) Strive to intake 80 oz of water/day 5) 40% of your calories should come from whole wheat grains (e.g., Ezekiel bread, quinoa, brown rice), vegetables and fruits (stick to those with a lower GI index); 30% from lean protein (e.g., white meat chicken and turkey sans skin, low-fat dairy, egg whites, whey protein); 30% from quality fats (e.g., Olive Oil, avocado, nuts and seeds). You want to avoid processed foods that use white or “enriched” flour. Sweets (sugar) need to be limited while you strive to reach your goal weight, although you can work in an ounce of DARK chocolate into your daily calories. You can use this calculator to determine your nutrient ratios: http://www.freedieting.com/tools/nutrient_calcu… 6) Rather than “slow” cardio, work High Intensity Interval Training into your exercise routine 2 – 3x per week. I’m also a big fan of a program called Turbulence Training (lots of free workouts on my blog: www.catapultfitnessblog.com). Get your doctors “ok” on these programs before starting! Cajun, contrary to what you may hear, the vast majority of women simply do not have the levels of testosterone needed to bulk up naturally. With that said, my question to you is—have you been able to lose weight in the past? If not, that I would suggest you go to an endocrinologist and have blood work done. However, it sounds to me from your postings that you simply have not gotten your diet to the place where it needs to be. Also, your body adapts to exercise routines which means over time, you use less energy for the same workout. You need to mix it up which again, is a reason I’m a big fan of Turbulence Training—there’s a new program each month. Susan Topic: Fitness and Exercise / Help Needed |
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Oct 24, 2008
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Cajun – you can find a bunch of TT workouts here, including a download: http://catapultfitness.blogspot.com/search/labe… Turbulence Training is circuit training. If you want to burn fat, and assuming you have medical clearance to do so, I recommend high intensity interval training for cardio, in addition to circuit training. TT workouts take approx. 25 minutes (workout 3x per week) and the HIIT sessions (2 – 3x/week) should take 20 min. apiece. These are short, efficient workouts that will burn fat. As Liz mentioned, she started TT just a few weeks ago and is already seeing tremendou results. Susan Topic: Fitness and Exercise / Help Needed |
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Oct 26, 2008
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La Cense Beef found a posting I wrote on my blog and was nice enough to send me a few cuts of beef to trial (full disclosure: they sent me the beef in return for a non-censored review which I’ll post following completing my taste test). I gave the Petit Sirloin a try this weekend. I decided not to use any marinade or sauce as I really wanted to stay focused on the texture and flavor of the beef. The filet cut like butter although, interestingly, had a bit of a “chew” to it. It could be that I just have darn good steak knives. I found that the steak had alot of flavor and was actually fairly juicy (I cooked it just a tad under medium), although to Liz’s point, definitely “gamier” than what I am used to. It definitely took a few bites to get acquainted with the taste. Overall, taking into consideration the health benefits of eating grass-fed beef over grain-fed beef, I was happy with this steak. My next cut will be a hamburger patty that I plan on seasoning with a homemade taco spice and rolling with spinach in a whole grain tortilla. Susan Topic: General Discussion / Grass-Fed Beef |
