Discussion Topic

Fitness & Nutrition

Posted on 04/28/08, 01:47 pm
Hi all! I wanted to introduce myself. I'm Rochelle, or most folks call me Ro. I'm a 40-year old wife, homeschool mom, registered nurse, and Independent Team BeachBody coach. I'm currently completing my Nutrition/Wellness Consultant certification. I have one of the most popular threads in the BeachBody forums! I am PASSIONATE about health & fitness, and I want to encourage others to live a healthy lifestyle.

I'm very blessed that Timmi has asked me to be a part of this support group. Besides the day-to-day struggles with Hashimoto's Disease, losing weight in a healthy manner can be a major struggle. I hope to be able to guide you all through that maze.
Showing 2 Replies
  • Reply #1 04/28/08  6:57pm
    This comes from the Oct 2006 issue of Fitness. For anyone who's ever been scale-obsessed...here are ten reasons not to be.

    "WAIT -- I WEIGHT HOW MUCH?"


    Can you believe what you see? Not always. Ten things that can skew your reading, from what you're wearing to how much fun you had last night. By Cynthia Sass, R.D.

    Good news for every woman who's ever had a total scale meltdown: The number staring back at you might not be quite right. "Depending on a variety of factors that have nothing to do with body fat or even the scale's accuracy, your weight can vary by several pounds from day to day," says Andrea Giancoli, R.D., a spokesperson for the American Dietetic Association. In fact, experts agree that your body-fat percentage and your physical measurements, rather than your weight, provide a more accurate picture of your health. So before you freak out over the digital readout, keep in mind: a) It's just a number, people! and b) It will yo-yo. Here's why:

    1) You're wearing something other than your birthday suit.

    Adds: up to 6 pounds.

    This may seem like a no-brainer, but how much can you realistically deduct? We tested a few different outfits and found that a sports bra and running shorts probably won't nudge the needle, but sneakers can cause a two-pound jump. Didn't make it into your workout wear this morning? A light bathrobe will up the number by one, a heavy terry-cloth robe by two and a complete outfit (jeans, T-shirt, blazer and boots) by about six.


    2)You just took a seriously sweat-inducing cardio class.

    Subtracts: up to 5 pounds.

    When you work out at a high intensity, whether in a Spinning class or on a hard run, most of the calories you burn come from glycogen (a form of carbohydrate stored in muscle). The depletion of this high-energy fuel can show up as a dramatic shift in weight. But don't mistake the sharp drop in pounds for a loss of bodyfat. "Glycogen accounts for much of the weight you've lost directly after exercise. The rest is cause by water loss through sweat, says Bob Seebohar, R.D., director of sports nutrition at the University of Florida. But hey, if seeing that lower number on the scale keeps you motivated to put the bike shorts back on tomorrow, forget you just read that!

    3. You polished off a big bottle of water five minutes ago.

    Adds: more than 2 pounds.

    Water has no calories, so it can't cause fat gain. But a liter of H2O weighs more than two pounds, so after you down a standard bottle of water, the scale will automatically go up by that much. "Most small weight fluctuations are due to shifts in body water," says Giancoli. The full two pounds will register on the scale only during the first few minutes after you drink it; then, as it's depeleted via perspiration, breathing and other bodily functions, your weight will inch down accordingly (that's why it never hurts to hit the loo before hopping on the scale).


    4. You had a few drinks last night.

    Subtracts: 3 to 5 pounds.

    Alcohol depletes your body of water. (Dehydration is what gives you morning-after cotton mouth and a splitting headache.) Alcohol also irritates the digestive system and can cause diarrhea. This diuretic/laxative combo makes some women look and feel leaner the day after a night out, but while the scale readout will drop, it won't stay down for long. "Your weight will bounce back to normal as soon as you replenish lost fluids," says ADA spokesperson Christine Gerbstadt, M.D., R.D.

    5. You had a "light" lunch.

    Adds: up to 3 pounds.

    Often, the healthiest meals are the heaviest in terms of weight. Filling, diet-friendly foods such as broth-based vegetable soup or salad loaded with veggies are full of fiber and water, both of which have zero calories but add bulk to your plate and, for a brief time, your stomach. So eating them can cause a short-term rise in the number on the scale, even though they'll actually help you reduce body fat over time. Depending on your rate of digestion, the added weight of a large but diet-friendly lunch won't stick to you longer than 12 to 24 hours.


    6. You skimped on carbs today.

    Subtracts: 3 to 5 pounds.

    If you eat nothing but egg whites for breakfast and a protein shake for lunch, your weight on the scale will fall by late afternoon -- but not because protein magically melts away body fat. Like a tough workout, high-protein diets that leave you short on whole grains and fruits can cause your muscles to use up glycogen. They can also generate extra waste products, which makes you pee a lot, pulling more water out of your body. "Carbs stored as glycogen are like sponges that hold water. When you eat fewer cabrs, you lose water; when you eat more carbs, you retain water," says Giancoli. But to lose a pound of fat, you much cut 3,500 calories through either diet or exercise, so losing one or more pounds in a single day is a sure sign that you are shedding water instead of fat.

    7. You indulged a salt craving.

    Adds: 4 to 5 pounds.

    If you wake up feeling puffy and your rings and watch are fused to your skin, you're experiencing a full-on bloat. Consuming salty foods, such as canned soup, frozen meals or Chinese takeout with plenty of soy sauce, can cause your body to retain water in order to dilute excess sodium. "Drinking more water will help flush both the sodium and the excess fluids from your body and will normalize your weight," says Amy Gerardo, a registered nurse and American Council on Exercise-certified personal trainer in St. Petersburg, Florida.


    8. You're sick.

    Subtracts: up to 5 pounds.

    Cold and flu symptoms like sneezing and coughing can cause temporary dehydration, and a loss of fluids means a drop on the scale. "In the first day or two of being sick, you will probably get a lower reading, but the truth is that almost none of the weight you lose is body fat -- it's nearly all water," says Giancoli. So don't be too disappointed when you quickly regain as you recover.

    9. You can't, ahem, "go".

    Adds: 2 to 6 pounds.

    When you're constipated, you have excess solid waste in your GI tract, which carries weight. "'Going' at least every other day is considered normal; any less than that can temporarily affect the number on the scale," says Dr. Gerbstadt. Several not-so-ideal dieting practices, such as low-carb dieting, drastically reducing calories, skipping meals and restricting fluids, can lead to constipation. This means that some weight-loss attempts (albeit unhealthy ones) may actually lead to a temporary rise in weight rather than a drop. "Whether or not it's due to a fad diet, consuming insufficient fiber and/or water can lead to dense stool, which can weigh two to six pounds," says Dr. Gerbstadt. Ease constipation by gradually increasing your intake of water and soluble [sic], fiber-rich foods (such as oatmeal, citrus fruit, pears and beans).


    10. You had a few extra cups of joe.

    Subtracts: about 2 pounds.

    Guzzling coffee during the morning meeting might not be as much fun as guzzling cocktails at happy hour, but the effects are similar. Caffeine is a mild diuretic; it also stimulates the digestive tract and bowel movements, and it can suppress your appetite. Between the extra trips to the bathroom and the smaller helpings, your weight may drop. "But once that lost water is replaced, your weight will return to normal fairly quickly," says Dr. Gerbstadt.
  • Reply #2 05/03/08  5:35pm
    20 ways to revive your healthy-eating plan

    Make healthy eating interesting and enjoyable. These quick tips are certain to invigorate your healthy-eating efforts.

    Whether you're just starting or have been following a healthy diet for years, sticking to the plan can be challenging. But healthy eating doesn't need to be boring or tiresome. Flavorful food combinations, new cooking ideas and an inventive spirit can enliven your meals and snacks.

    Here are 20 ideas to keep you on course.

    1. Experiment with new foods and combinations. Try mango or peach slices on whole-wheat toast with a little peanut butter and honey. Toss some mandarin orange and peach slices into a salad.
    2. Add chickpeas, black beans or garbanzos to your lunch or dinner salad. If you typically buy a salad at work and no beans are available, bring beans from home in a small container.
    3. Try something new for breakfast. Munch on leftover vegetable pizza or make a smoothie blended from exotic fruits, low-fat yogurt and a spoonful of wheat germ.
    4. Stir-fry extra-firm or firm tofu rather than meat in oriental dishes. Freezing and then thawing tofu before use gives it a firmer, chewier texture.
    5. Make a nutritious snack rather than a full meal when time is tight. For example, spread a brown rice cake with ricotta cheese and fresh strawberries or low-sugar, spreadable fruit. Or try corn muffins with apple and cheese slices, or fat-free refried beans mixed with salsa, a small amount of low-fat sour cream and baked tortilla chips.
    6. Add crushed bran cereal or unprocessed wheat bran to baked products, such as meatloaf, breads, muffins, casseroles, cakes and cookies. Also, use bran products as a crunchy topping for casseroles, salads or cooked vegetables.
    7. Grill fresh vegetables for a quick and healthy side dish. Cut vegetables into 1/2-inch slices or large chunks and baste with a light salad dressing or brush them with canola or olive oil. Grill until tender, turning only once.
    8. Take advantage of ready-to-use foods. Fresh bagged salads, frozen vegetables, low-fat deli meats, whole-wheat pasta, whole-grain breads, and fresh and canned unsweetened fruits take only minutes to prepare.
    9. Vary your salad greens and enjoy the multitude of flavors and textures. Choices include arugula, chicory, collard greens, dandelion greens, kale, mustard greens, spinach or watercress. Purchase a different variety each week.
    10. For breakfast on the go, munch dry, ready-to-eat cereal with a banana and drink a small carton of low-fat or skim milk.
    11. Choose a dish that serves as a full meal for quick and simple cooking. Healthy examples include beef, barley and vegetable stew; chicken, vegetable and rice casserole; turkey and bean casserole (made with turkey breast, white beans and tomatoes); or vegetarian chili with diced vegetables.
    12. Take advantage of healthy side dishes offered at fast-food restaurants. Instead of french fries, choose a side salad with low-fat dressing or a baked potato. Or add a fruit bowl or a fruit and yogurt option to your meal.
    13. Stock your shelves with good-for-you snacks. Low-fat pudding cups, dry roasted soy nuts, low-fat popcorn and whole-grain crispbread crackers are good choices.
    14. Decrease the meat portion on your plate and increase the serving size of vegetables. Use three times as many vegetables on pizzas or in casseroles, soups and stews.
    15. Plan meals so that you can use the extra food in other dishes. For example, bake chicken breasts for a meal and use what's left in sandwiches, soup or a stir-fry.
    16. Use salsa for more than just chips. Whether it's mild, fruity, scorching, smooth or chunky, salsa is a great companion for potatoes, vegetables, fish, chicken or meats.
    17. Marinate meat, chicken, fish before cooking to tenderize and add flavor to foods. Try mixtures of herbs or spices with wine, olive oil, soy sauce, cider vinegar or lemon juice.
    18. Expand your grain repertoire with whole-grain complements, such as kasha, brown rice, wild rice, barley or whole-wheat tortillas.
    19. Use herbs and spices to add color, savory taste and sensational aroma. Add cilantro to rice or bean dishes. Sprinkle rosemary on roasted potatoes or grilled meats. Add freshly chopped chives to omelets or pasta salads.
    20. Explore world cuisines. Discover and enjoy foods from around the world: Mexican, Latin American, Indian, Greek, French and Asian cuisines, just to name a few. Some of the world's most intriguing ingredients â?? quinoa, edamame, bok choy, bulgur â?? are as healthy as they are delicious.

Welcome

Join This Group

I am here to provide answers to questions and to ask questions too! I want to help all that I possibly can! I also suffer from Hashimoto's Disease! Join me please and let's help eachother beat this!!!!