Okay, time to resurrect this concept. I hereby christen a thread for CPAP forum members to share support while attempting to lose weight.
As soon as I'm done typing, I plan to eat a piece of pumpkin pie...
Though truth be told, I really shouldn't. Hi, my name is Barbara, I'm 42 years old, 5'5" and 220 lbs. Pumpkin pie really shouldn't be on my diet.
On the flip side, I bought a new diet book and exercise regime on Amazon today.
I bought "The GI Diet Express" by Rick Gallop:
http://www.amazon.com/G-I-Diet-Express- ... 374&sr=8-1
And The Firm's "TransFirmer" system:
http://www.amazon.com/The-Firm-05-50819 ... 404&sr=8-1
Socknitster told me the GI book helped her husband lose 70 pounds and keep it off. I've heard about the GI diet for years, so I thought I'd give it a shot. It seems to be the basis for alot of other diets.
I've done The Firm's "old" TransFirmer system, and they are right - you'll notice IMMEDIATE results! This workout kicked my butt. Then I had a great excuse to stop doing it, etc. etc. etc. and never got back on "the box" so to speak. Since then, they've designed a better, more stable box, so I'm trading in my old system for the new one.
I figured I'd put my old system out there on http://www.2good2toss.com or craigslist for someone else to pick up for cheap or swap.
So, that's my story. Exercise resistant, overweight, bordering on metabolic syndrome, and vegetables don't cross my mouth unless someone feeds them to me.
Don't make me post pix of my huge gut on this forum. Suffice it to say my coworker is 7 months pregnant and I still look more pregnant than she does...
Cheers,
Barbara
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Weight Loss and CPAP - A Supportive Thread
Weight Loss and CPAP - A Supportive Thread
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Guest
I gained 10 pounds over the holidays last year and I am still carrying it around. I like to partake in the good food during the fall and winter holidays but I can't if I don't drop the 10 I gained last year......so here I go.....starting in the morning....going to lose 10 pounds by halloween and then another 5 for good measure before thanksgiving so I can eat all the pie, dressing and other good stuff.
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catbirdgirl
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I'm interested in this.
I did OA for years (Overeaters Anonymous) and now I'm exploring Normal Eating http://www.normaleating.com
but what I'm really doing is increasing my exercise. I go to water aerobics 1-2 times a week. I volunteer at a library 2 hrs on Wednesday which involves a lot of standing and shelving books. And we just got a Wii which has a sports and fitness game, and involves a lot of movement of upper body, and I'm trying to play that every day.
not a lot, but certainly an improvement over 100% sedentary.
I did OA for years (Overeaters Anonymous) and now I'm exploring Normal Eating http://www.normaleating.com
but what I'm really doing is increasing my exercise. I go to water aerobics 1-2 times a week. I volunteer at a library 2 hrs on Wednesday which involves a lot of standing and shelving books. And we just got a Wii which has a sports and fitness game, and involves a lot of movement of upper body, and I'm trying to play that every day.
not a lot, but certainly an improvement over 100% sedentary.
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LavenderMist
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Cheers to you, too, Barbara and the rest, too!
I'm 5' 1" and 190 lbs and 62 years old. I'm hoping that with CPAP I'll have more energy for exercise (hate that word!). Perhaps I should say "movement" or "fun" or "activity". Cutting down eating doesn't do much for me. My first goal is not to gain any more (have been able to do that for 10 years since I was last on prednisone) Then I really want to lose *at least* 40 lbs, should really do 60.
I've been doing Bob Greene's "thebestlife.com" plan and would give it mixed reviews; I'm discontinuing that as of December. I have enough medical conditions that even walking is something I can't always do, so I just keep at it!
Mindy
I'm 5' 1" and 190 lbs and 62 years old. I'm hoping that with CPAP I'll have more energy for exercise (hate that word!). Perhaps I should say "movement" or "fun" or "activity". Cutting down eating doesn't do much for me. My first goal is not to gain any more (have been able to do that for 10 years since I was last on prednisone) Then I really want to lose *at least* 40 lbs, should really do 60.
I've been doing Bob Greene's "thebestlife.com" plan and would give it mixed reviews; I'm discontinuing that as of December. I have enough medical conditions that even walking is something I can't always do, so I just keep at it!
Mindy
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"Life isn't about waiting for the storm to pass, it's about learning how to dance in the rain."
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DreamStalker
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Well for lunch today I only have an apple (I like Fuji although Galas are good too ) to eat. So I thought I would contribute my 2 cents to this thread (keep in mind the dollar has been losing value lately ).
Body weight management is a lot like sleep apnea management. For success, it is a lifelong endeavor and also a challenge and major change in lifestyle if you are at the wrong end of the goal line. Indeed for many, the two issues are interrelated in that excess body fat induces the severity of sleep apnea, and sleep apnea impairs weight management resulting in excess body fat … but we already know this right?
Like many struggling with weight management, I too have read through stacks of diet and fitness books (especially during the past 20 months or so). My final conclusion(s) are listed below:
Weight management (caloric budget) = Nutrition (caloric input) + Exercise (caloric output)
If you have a difficult understanding of arithmetic, what this equation basically means is that if you leave out either exercise or nutrition from your fat loss program -- your weight management will be deficient and/or significantly handicapped for maintaining your appropriate caloric budget or body weight. Notice I used the term “nutrition” here instead of “diet” and “fat loss” instead of “weight loss”. It is after all fat that we need to lose and muscle/bone mass (weight) that we want to keep or even add in some cases. Also, over the years, the term diet has evolved to imply a “temporary state” of nutrition. As I mentioned in the opening paragraph, weight management requires a lifelong endeavor and not a temporary change in nutritional and/or exercise habits.
So what does the nutrition part of the equation involve? (7 objectives in order of relative importance):
1) Portion control (no single meal should be larger than the size of your two fists).
2) Frequency (you should distribute your meals to four or five every 3 hours and not eat anything 4 hours prior to going to bed).
3) Drink between a half gallon and a gallon of water daily depending upon environmental variables (tip - ice cold water helps burn additional calories).
4) Avoid ALL trans-fats (hydrogenated oils) and processed carbohydrates such as man-made sugars and syrups (ingredients ending with -ose), bleached flour, and pretty much most every kind of pre-packaged bake or fried food product found in your typical grocer (bake or fry them yourself if you must have them).
5) Always use “100%” whole grains; fresh lean meats, poultry, and fish (organic or wild … just know where it comes from), fresh fruits and vegetables (local farmers market is best and if it must be canned or frozen do the research to find out exactly where and how it is grown); keep use of saturated fats to a bare minimum (basically try to limit dairy, beef, and bacon … Mmmmm bacon, my biggest weakness ). A good daily proportion to strive for is 50% carbohydrates, 30% proteins, and 20% fats.
6) Even when adhering to the above recommendations, try to steam, bake, or grill your food rather than frying it and even better yet is to eat as much of it in raw form as possible.
7) Take a daily multi-vitamin (cut in half and take mornings right after waking and evenings right before bed).
So what does the exercise part of the equation involve? (7 objectives in order of relative importance):
1) Time investment of at least 1 hour per day. Make it a habit of daily life just like eating and sleeping (if I’m too sick to exercise then I’m too sick to eat should be your mantra) … 20 minutes of flexibility + 20 minutes of aerobic + 20 minutes of resistance training exercise (you can fit it into your schedule however you wish so long as it adds up to 1 hour at the end of each day)
2) Start off gradually to avoid injuries, set-backs, and giving up. What I mean here is intensity and not time. Do at least 1 hour per day and build up gradually the intensity of your workout program.
3) Flexibility and stretching exercise is easy but all important to a good exercise program … yoga, tai chi, and/or pilates are excellent activities to learn and practice. Strive for good form, balance, and slow controlled movements.
4) Resistance or weight training exercise must also be included to build up calorie burning muscle but it must be done correctly and with care … seek the help of a physical trainer for the easiest introduction to this type of exercise (once you learn the correct methods you can do it on your own) or at least buy yourself a good training video. Generally all you need is a “good” set of weight-adjustable dumbbells and a 24” to 30” heavy duty exercise ball. Remember to give your muscles 2 to 3 days rest between resistance training workouts. There are many scheduling strategies for doing this (a good trainer or training video will advise). As with flexibility exercise -- strive for correct form, balance, and slow controlled movements.
5) Aerobics exercise should focus on low impact types such as walking, dancing, bike riding, rowing, some types of domestic housework, but the best of all is swimming. For walking, be sure to get a really good pair of walking shoes (go to a running shoe store and get fitted correctly … it makes a real difference and usually a running type shoe is actually best even for just walking). Don’t forget that vigorous sex with your partner (or partners if you’re into that kind of stuff ) can be a good aerobic activity too … lot’s more fun than mowing the lawn (that reminds me, I have to cut mine this afternoon as it is getting a bit tall ). Anyway, strive for maintaining a constant heart rate (you can google heart rate formulas/calculators for your correct target heart rate).
6) Variety is a key aspect to any exercise program. In addition to including all three basic types of exercise (flexibility, resistance, and aerobics), you should vary the individual exercises of each type every two or three weeks. It helps to keep your mind from getting bored and also keeps your body’s muscles from adjusting to the workouts … so mix it up!
7) Rest your body (if you have your PAP treatment under control this should be the easiest part of the exercise program). Give your body the time it needs to recover (remove old cells and toxins and rebuild newer stronger ones).
Most “good” diet/fitness books cover some or all of the objectives listed above. Unfortunately, many are also overweight with added filler, fad, and hype to help the author, publisher, and retailers make money off our ever growing obesity epidemic. The hardest part of any nutrition and exercise program is making it a priority within your lifestyle just like eating, sleeping, and bathing (hopefully for most) . Our relatively high standard of living and greedy corporate marketing have weakened our discipline to shift our priorities away from healthy lifestyles to unhealthy ones … but you can change that (TV and potato chips are bad …. Mmmmm potato chips ).
I recall a couple posts from a while back asking if CPAP had changed your life. The answer is yes it can … indirectly. It will give you your life back so that you can change it … to whatever you want it to be. You however, still need to develop the knowledge and the discipline to change it. Good luck and best wishes.
Body weight management is a lot like sleep apnea management. For success, it is a lifelong endeavor and also a challenge and major change in lifestyle if you are at the wrong end of the goal line. Indeed for many, the two issues are interrelated in that excess body fat induces the severity of sleep apnea, and sleep apnea impairs weight management resulting in excess body fat … but we already know this right?
Like many struggling with weight management, I too have read through stacks of diet and fitness books (especially during the past 20 months or so). My final conclusion(s) are listed below:
Weight management (caloric budget) = Nutrition (caloric input) + Exercise (caloric output)
If you have a difficult understanding of arithmetic, what this equation basically means is that if you leave out either exercise or nutrition from your fat loss program -- your weight management will be deficient and/or significantly handicapped for maintaining your appropriate caloric budget or body weight. Notice I used the term “nutrition” here instead of “diet” and “fat loss” instead of “weight loss”. It is after all fat that we need to lose and muscle/bone mass (weight) that we want to keep or even add in some cases. Also, over the years, the term diet has evolved to imply a “temporary state” of nutrition. As I mentioned in the opening paragraph, weight management requires a lifelong endeavor and not a temporary change in nutritional and/or exercise habits.
So what does the nutrition part of the equation involve? (7 objectives in order of relative importance):
1) Portion control (no single meal should be larger than the size of your two fists).
2) Frequency (you should distribute your meals to four or five every 3 hours and not eat anything 4 hours prior to going to bed).
3) Drink between a half gallon and a gallon of water daily depending upon environmental variables (tip - ice cold water helps burn additional calories).
4) Avoid ALL trans-fats (hydrogenated oils) and processed carbohydrates such as man-made sugars and syrups (ingredients ending with -ose), bleached flour, and pretty much most every kind of pre-packaged bake or fried food product found in your typical grocer (bake or fry them yourself if you must have them).
5) Always use “100%” whole grains; fresh lean meats, poultry, and fish (organic or wild … just know where it comes from), fresh fruits and vegetables (local farmers market is best and if it must be canned or frozen do the research to find out exactly where and how it is grown); keep use of saturated fats to a bare minimum (basically try to limit dairy, beef, and bacon … Mmmmm bacon, my biggest weakness ). A good daily proportion to strive for is 50% carbohydrates, 30% proteins, and 20% fats.
6) Even when adhering to the above recommendations, try to steam, bake, or grill your food rather than frying it and even better yet is to eat as much of it in raw form as possible.
7) Take a daily multi-vitamin (cut in half and take mornings right after waking and evenings right before bed).
So what does the exercise part of the equation involve? (7 objectives in order of relative importance):
1) Time investment of at least 1 hour per day. Make it a habit of daily life just like eating and sleeping (if I’m too sick to exercise then I’m too sick to eat should be your mantra) … 20 minutes of flexibility + 20 minutes of aerobic + 20 minutes of resistance training exercise (you can fit it into your schedule however you wish so long as it adds up to 1 hour at the end of each day)
2) Start off gradually to avoid injuries, set-backs, and giving up. What I mean here is intensity and not time. Do at least 1 hour per day and build up gradually the intensity of your workout program.
3) Flexibility and stretching exercise is easy but all important to a good exercise program … yoga, tai chi, and/or pilates are excellent activities to learn and practice. Strive for good form, balance, and slow controlled movements.
4) Resistance or weight training exercise must also be included to build up calorie burning muscle but it must be done correctly and with care … seek the help of a physical trainer for the easiest introduction to this type of exercise (once you learn the correct methods you can do it on your own) or at least buy yourself a good training video. Generally all you need is a “good” set of weight-adjustable dumbbells and a 24” to 30” heavy duty exercise ball. Remember to give your muscles 2 to 3 days rest between resistance training workouts. There are many scheduling strategies for doing this (a good trainer or training video will advise). As with flexibility exercise -- strive for correct form, balance, and slow controlled movements.
5) Aerobics exercise should focus on low impact types such as walking, dancing, bike riding, rowing, some types of domestic housework, but the best of all is swimming. For walking, be sure to get a really good pair of walking shoes (go to a running shoe store and get fitted correctly … it makes a real difference and usually a running type shoe is actually best even for just walking). Don’t forget that vigorous sex with your partner (or partners if you’re into that kind of stuff ) can be a good aerobic activity too … lot’s more fun than mowing the lawn (that reminds me, I have to cut mine this afternoon as it is getting a bit tall ). Anyway, strive for maintaining a constant heart rate (you can google heart rate formulas/calculators for your correct target heart rate).
6) Variety is a key aspect to any exercise program. In addition to including all three basic types of exercise (flexibility, resistance, and aerobics), you should vary the individual exercises of each type every two or three weeks. It helps to keep your mind from getting bored and also keeps your body’s muscles from adjusting to the workouts … so mix it up!
7) Rest your body (if you have your PAP treatment under control this should be the easiest part of the exercise program). Give your body the time it needs to recover (remove old cells and toxins and rebuild newer stronger ones).
Most “good” diet/fitness books cover some or all of the objectives listed above. Unfortunately, many are also overweight with added filler, fad, and hype to help the author, publisher, and retailers make money off our ever growing obesity epidemic. The hardest part of any nutrition and exercise program is making it a priority within your lifestyle just like eating, sleeping, and bathing (hopefully for most) . Our relatively high standard of living and greedy corporate marketing have weakened our discipline to shift our priorities away from healthy lifestyles to unhealthy ones … but you can change that (TV and potato chips are bad …. Mmmmm potato chips ).
I recall a couple posts from a while back asking if CPAP had changed your life. The answer is yes it can … indirectly. It will give you your life back so that you can change it … to whatever you want it to be. You however, still need to develop the knowledge and the discipline to change it. Good luck and best wishes.
Last edited by DreamStalker on Fri Oct 05, 2007 1:18 pm, edited 2 times in total.
President-pretender, J. Biden, said "the DNC has built the largest voter fraud organization in US history". Too bad they didn’t build the smartest voter fraud organization and got caught.
DreamStalker,
An excellent overview of an ideal program. Some of us have various physical conditions that make it difficult if not impossible to accomplish some of what you listed. If I did all of that, I wouldn't be able to work and thus eat, buy running shoes, go to the gym, etc.
I'm a big believer in moderation in all things. I think what you list is a great base - for each of us to take from those things that work for us. I strive to do the best I can each day. If I set impossible goals, I tend to give up. If I set reasonable goals for me, then I can feel empowered to accomplish them.
Best,
Mindy
An excellent overview of an ideal program. Some of us have various physical conditions that make it difficult if not impossible to accomplish some of what you listed. If I did all of that, I wouldn't be able to work and thus eat, buy running shoes, go to the gym, etc.
I'm a big believer in moderation in all things. I think what you list is a great base - for each of us to take from those things that work for us. I strive to do the best I can each day. If I set impossible goals, I tend to give up. If I set reasonable goals for me, then I can feel empowered to accomplish them.
Best,
Mindy
_________________
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| Additional Comments: Pressure 7-11. Padacheek |
"Life isn't about waiting for the storm to pass, it's about learning how to dance in the rain."
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DreamStalker
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Priorities and discipline.mindy wrote:DreamStalker,
An excellent overview of an ideal program. Some of us have various physical conditions that make it difficult if not impossible to accomplish some of what you listed. If I did all of that, I wouldn't be able to work and thus eat, buy running shoes, go to the gym, etc.
I'm a big believer in moderation in all things. I think what you list is a great base - for each of us to take from those things that work for us. I strive to do the best I can each day. If I set impossible goals, I tend to give up. If I set reasonable goals for me, then I can feel empowered to accomplish them.
Best,
Mindy
One hour a day for exercise = one hour less of TV. Shopping for and preparing meals on the weekend should add very little extra time and effort to your current schedule.
Physical disabilities, surely there is something one can do unless they are quadraplegic ... in which case they are totaly dependent on the nutrition part of the equation (especially portion control).
Shoes can be achieved in a couple of hours of a weekend about once a year.
I said nothing about a use of a gym.
Bottom line is if you can work and eat you can exercise and eat the right quantity and quality.
Again, the US dollar has a declining trend in value ... so spend my 2 cents wisely
But yes, taking what works for you and doing the best you can is better than nothing.
President-pretender, J. Biden, said "the DNC has built the largest voter fraud organization in US history". Too bad they didn’t build the smartest voter fraud organization and got caught.
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DreamStalker
- Posts: 7509
- Joined: Mon Aug 07, 2006 9:58 am
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Like I stated intitially. it is a lot like managing your sleep apnea.
You can approach it little by little adding a few hours each night and suffering through all of the mask and pressure tweaks/issues ... or you can do like I did, deicde to change your life and just go for it and do whatever it takes to make it the top priority.
Everyone approaches life differently just as we all have different amount of time to live ... so balance your decisions accordingly.
You can approach it little by little adding a few hours each night and suffering through all of the mask and pressure tweaks/issues ... or you can do like I did, deicde to change your life and just go for it and do whatever it takes to make it the top priority.
Everyone approaches life differently just as we all have different amount of time to live ... so balance your decisions accordingly.
President-pretender, J. Biden, said "the DNC has built the largest voter fraud organization in US history". Too bad they didn’t build the smartest voter fraud organization and got caught.
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Guest
Great post DreamStalker, thank you!!!!
BTW, I am a size 7-8 womens' gym shoe. I have discovered that kids outgrow their gym shoes pretty fast. I can get nearly new gym shoes at the thrift stores in my size very easily.
For those who are fastidious about used shoes (my boyfriend has a horror of my used shoe buying), I've also bought nice quality gym shoes at TJ Maxx, Ross and Marshalls for under $20. I bought a pair two years back when I started working out with a trainer and she gave them thumbs up. She was very surprised when she learned the price.
Since I don't work out much, a pair of gym shoes will last me for years...
I hate the gym. I hate driving over there, jiggling in front of people, showering in front of people, fighting stupid kids for the machines I want, the idiotic music they play, the fact my radio will not pickup NPR in there, etc. etc. etc.
The downside to working out at home is limited floor space. Right now the only possible place I have is in the living room, and that is currently covered with a series of projects. The armoire I'm refinishing for the bedroom... the feng shui project... the sewing project... the pile of boxes to take to the shed... laundry... another sewing project... I live like a pig. I need to clean that floor and keep it clean.
When I kept it clean, I would wake up early, and do my stretching routine first thing, before breakfast and shower. That was a good phase for me. I need to motivate myself to get back to that place. Since the boyfriend who left for work at 5:30 am is no longer living with me, I may have to find other motivations...
Does power shopping count as aerobic activity? How about if you sweat as you lap the mall?
Cheers and best of luck to all!
Babette
BTW, I am a size 7-8 womens' gym shoe. I have discovered that kids outgrow their gym shoes pretty fast. I can get nearly new gym shoes at the thrift stores in my size very easily.
For those who are fastidious about used shoes (my boyfriend has a horror of my used shoe buying), I've also bought nice quality gym shoes at TJ Maxx, Ross and Marshalls for under $20. I bought a pair two years back when I started working out with a trainer and she gave them thumbs up. She was very surprised when she learned the price.
Since I don't work out much, a pair of gym shoes will last me for years...
I hate the gym. I hate driving over there, jiggling in front of people, showering in front of people, fighting stupid kids for the machines I want, the idiotic music they play, the fact my radio will not pickup NPR in there, etc. etc. etc.
The downside to working out at home is limited floor space. Right now the only possible place I have is in the living room, and that is currently covered with a series of projects. The armoire I'm refinishing for the bedroom... the feng shui project... the sewing project... the pile of boxes to take to the shed... laundry... another sewing project... I live like a pig. I need to clean that floor and keep it clean.
When I kept it clean, I would wake up early, and do my stretching routine first thing, before breakfast and shower. That was a good phase for me. I need to motivate myself to get back to that place. Since the boyfriend who left for work at 5:30 am is no longer living with me, I may have to find other motivations...
Does power shopping count as aerobic activity? How about if you sweat as you lap the mall?
Cheers and best of luck to all!
Babette
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DreamStalker
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Well my philosophy for living out the rest of my life has evolved into “if I can’t place health at the top of my list of priorities (activities of everyday living) in terms of both time and money, then everything else in my life will be second rate and less than what it could be”. How happy will that make me when the time comes for me to reflect upon my life during my last days? If I go sooner than expected it may not matter but it would still be a shame not to have lived my life to its fullest.
Remember, it is not only longevity that is tied to healthy living … happiness is very much tied to it as well.
Anyhow, I think I’m out of cents for now so live long and breathe well.
Remember, it is not only longevity that is tied to healthy living … happiness is very much tied to it as well.
Anyhow, I think I’m out of cents for now so live long and breathe well.
President-pretender, J. Biden, said "the DNC has built the largest voter fraud organization in US history". Too bad they didn’t build the smartest voter fraud organization and got caught.
Yes, yes, yes--I want to do this
I did something that I made up myself based on the recommendations from the American Heart Association. I lost 30 pounds--but then gained it back shortly thereafter when my thyroid problems appeared. (Thyroid is ablated now and I'm on thyroid hormone replacement.) I want to start doing now what I did before.
Oh, Barbara I have a yummy pumpkin pie recipe that's good for you and tastes good, too. (My teenage son loves it!)
Pam
I did something that I made up myself based on the recommendations from the American Heart Association. I lost 30 pounds--but then gained it back shortly thereafter when my thyroid problems appeared. (Thyroid is ablated now and I'm on thyroid hormone replacement.) I want to start doing now what I did before.
Oh, Barbara I have a yummy pumpkin pie recipe that's good for you and tastes good, too. (My teenage son loves it!)
Pam
_________________
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Ooooh - that sounds wonderful..... can almost taste it alreadyWearyOne wrote:I have a yummy pumpkin pie recipe that's good for you and tastes good, too. (My teenage son loves it!)
Pam
Mindy
_________________
| Mask: Swift™ FX Bella Nasal Pillow CPAP Mask with Headgears |
| Humidifier: S9™ Series H5i™ Heated Humidifier with Climate Control |
| Additional Comments: Pressure 7-11. Padacheek |
"Life isn't about waiting for the storm to pass, it's about learning how to dance in the rain."
--- Author unknown
--- Author unknown
*getting out soapbox, standing on it*
OK, instead of being a nay-sayer, I may as well chip in with some positive ideas here.
I'm a former personal trainer/fitness instructor with almost 5 years in the field. Yep, certified, experienced and knowledgeable. Oh ya, I almost forgot to add MODEST! LOLOL Unfortunately, that was 10 years and 40 lbs ago.
Anywho, I kinda agree with DreamStalker and kinda agree with everyone else( (how's that for hedging my comments?? ).
I'd tweak DreamStalker's equation to: weight change= calories in - calories out. Pure and simple, if you take in more calories than go out, you're gonna increase in weight. If you put out more calories than go in, you're gonna get lighter. Errr, notice I'm deliberately NOT saying anything about losing weight. I have found that the subconscious is a powerful tool, whether you're aware of it or not...and the subconscious does NOT like the idea of losing anything!! So, be positive about your weight management program.....become lighter, manage your weight, etc.
As far as food, from another thread, I seem to remember that quite a few of us are either diabetic or pre-diabetic. So, a diet (hmmmm, notice what the first 3 letters of "diet" spell??) that is high in carbohydrates can be not-so-good for us, especially if the carbs are in a highly processed form, such as sugar, potato chips, candy, white rice, white bread, etc. Yep, raw stuff like veggies are great. Protein can be found in a good form in all kinds of foods, from lean meats and chicken and turkey to beans (uncooked....soak 'em yourself overnight, season them, put in slow cooker for several hours or while you're at work. yummy and easy). Believe it or not, we actually NEED some fat in our diet! But we need the good kind, such as in olive oil, flaxseed, avocado, etc. There are several good sites that list the Glycemic Index of foods. IMHO, that's a good thing to use as a guide when picking out foods.
Portion control, portion control, portion control!! And yep, eat 5 or 6 times a day. A small but healthy b'fast, snack about 9 or 10 AM, good lunch, snack about 3 or 4PM, dinner and a final snack around 8PM (yep, that's a BUNCH of food!). That's pretty much what the "Provided-food-programs" (ya'll know what I'm talking about! LOL) have you do, but with them you have to provide the extras in addition to the cost of the meals. There's a book out called "Once A Month Cooking" that has some of the best recipes going....and you basically have a cooking orgy once a month, freeze stuff, then in the morning, take the evening's meal out, let it thaw while you're at work and bake or heat it up in the evening. Simple, easy, tasty and effective.
As for "exercise" (now don't all of ya'll freak at this point!! LOL) an hour a day, most days of the week is ideal. DS's breakdown of flex/aerobic/resistance is darn good. But, like some of the other posters have mentioned, who among us has an hour a day at one whack to devote?? But what we maybe CAN do is 15 minutes in the morning, 15 minutes at lunch and maybe 15 minutes in the evening, no?? And a good, low-impact exercise that almost everyone can do is..........walking! TADAA!! Start off easy and slowly increase speed and distance. You can do it outside, in a mall (no, do NOT stop and shop!! LOL), at a gym, while you're on the road travelling, almost anytime/anywhere. Also, there are several resistance bands available for really CHEAP that work great for the resistance part of exercising. Do a Google on "Bodylastics". At $60 for the bands and video, it's a heck of a deal, IMHO. So, for the cost of shoes (hmmm, that was what, $20 a pair???) and another $60 (unless you're cheap like me and pay $25 on ebay!), you're set to go.
But (yep, still another "but"), like DS says, you've got to commit to the program. Plan on making long-lasting lifestyle changes which incorporate the stuff above. You do NOT have to do it all at once, however. Ease into it over the course of a couple or 3 weeks and you'll hardly notice.
Anywho, dat's all I got to say.
*getting off soapbox*
Kajun
P.S.
For an outstanding, but really healthy, pumpkin pie-like recipe, take one large pkg of sugar-free vanilla pudding (about 5 oz, I think), one 14 oz can of fat-free evaporated milk, mix together for 1 minute. Chill in fridge for 5 minutes, add one 15 oz can of pumpkin and 1/2 tsp of pumpkin pie spice. Mix well, let chill for 10 minutes and enjoy.
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CPAPopedia Keywords Contained In This Post (Click For Definition): video
OK, instead of being a nay-sayer, I may as well chip in with some positive ideas here.
I'm a former personal trainer/fitness instructor with almost 5 years in the field. Yep, certified, experienced and knowledgeable. Oh ya, I almost forgot to add MODEST! LOLOL Unfortunately, that was 10 years and 40 lbs ago.
Anywho, I kinda agree with DreamStalker and kinda agree with everyone else( (how's that for hedging my comments?? ).
I'd tweak DreamStalker's equation to: weight change= calories in - calories out. Pure and simple, if you take in more calories than go out, you're gonna increase in weight. If you put out more calories than go in, you're gonna get lighter. Errr, notice I'm deliberately NOT saying anything about losing weight. I have found that the subconscious is a powerful tool, whether you're aware of it or not...and the subconscious does NOT like the idea of losing anything!! So, be positive about your weight management program.....become lighter, manage your weight, etc.
As far as food, from another thread, I seem to remember that quite a few of us are either diabetic or pre-diabetic. So, a diet (hmmmm, notice what the first 3 letters of "diet" spell??) that is high in carbohydrates can be not-so-good for us, especially if the carbs are in a highly processed form, such as sugar, potato chips, candy, white rice, white bread, etc. Yep, raw stuff like veggies are great. Protein can be found in a good form in all kinds of foods, from lean meats and chicken and turkey to beans (uncooked....soak 'em yourself overnight, season them, put in slow cooker for several hours or while you're at work. yummy and easy). Believe it or not, we actually NEED some fat in our diet! But we need the good kind, such as in olive oil, flaxseed, avocado, etc. There are several good sites that list the Glycemic Index of foods. IMHO, that's a good thing to use as a guide when picking out foods.
Portion control, portion control, portion control!! And yep, eat 5 or 6 times a day. A small but healthy b'fast, snack about 9 or 10 AM, good lunch, snack about 3 or 4PM, dinner and a final snack around 8PM (yep, that's a BUNCH of food!). That's pretty much what the "Provided-food-programs" (ya'll know what I'm talking about! LOL) have you do, but with them you have to provide the extras in addition to the cost of the meals. There's a book out called "Once A Month Cooking" that has some of the best recipes going....and you basically have a cooking orgy once a month, freeze stuff, then in the morning, take the evening's meal out, let it thaw while you're at work and bake or heat it up in the evening. Simple, easy, tasty and effective.
As for "exercise" (now don't all of ya'll freak at this point!! LOL) an hour a day, most days of the week is ideal. DS's breakdown of flex/aerobic/resistance is darn good. But, like some of the other posters have mentioned, who among us has an hour a day at one whack to devote?? But what we maybe CAN do is 15 minutes in the morning, 15 minutes at lunch and maybe 15 minutes in the evening, no?? And a good, low-impact exercise that almost everyone can do is..........walking! TADAA!! Start off easy and slowly increase speed and distance. You can do it outside, in a mall (no, do NOT stop and shop!! LOL), at a gym, while you're on the road travelling, almost anytime/anywhere. Also, there are several resistance bands available for really CHEAP that work great for the resistance part of exercising. Do a Google on "Bodylastics". At $60 for the bands and video, it's a heck of a deal, IMHO. So, for the cost of shoes (hmmm, that was what, $20 a pair???) and another $60 (unless you're cheap like me and pay $25 on ebay!), you're set to go.
But (yep, still another "but"), like DS says, you've got to commit to the program. Plan on making long-lasting lifestyle changes which incorporate the stuff above. You do NOT have to do it all at once, however. Ease into it over the course of a couple or 3 weeks and you'll hardly notice.
Anywho, dat's all I got to say.
*getting off soapbox*
Kajun
P.S.
For an outstanding, but really healthy, pumpkin pie-like recipe, take one large pkg of sugar-free vanilla pudding (about 5 oz, I think), one 14 oz can of fat-free evaporated milk, mix together for 1 minute. Chill in fridge for 5 minutes, add one 15 oz can of pumpkin and 1/2 tsp of pumpkin pie spice. Mix well, let chill for 10 minutes and enjoy.
_________________
CPAPopedia Keywords Contained In This Post (Click For Definition): video
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Hey there Kajun, good stuff! And thanks for the recipe! I'm always up for healthy pumpkin pie alternatives!!!!
BTW - Silk brand soy just came out with a Pumpkin Pie Spice coffee creamer - Yup, I bought two cartons.
Pam, please post your recipe!!!
BTW, if anyone has a great lactose-free pumpkin pie recipe, please post it. Socknitster is lactose-intolerant, and so is a good friend of mine's husband. Poor thing, I really feel sorry for him at Thanksgiving. Except it's the one day a year his Vegan wife lets him cook MEAT, and he and the dogs have a field day with the turkey...
Just heard from Amazon that my diet book and my exercise routine are IN THE MAIL! Okay, I got about 4 days to clean my living room floor!!!! And clean out the fridge, so I can buy GOOD FOOD!
Thanks all for your support!!!
BTW, I like DreamStalkers break it up into seperate intervals plan. I've read that from other sources, and I think that's a good idea for me. Do my stretching in the AM. Do aerobics in the noon or PM, and then weights/aerobics in the PM.
Cheers,
Babs
BTW - Silk brand soy just came out with a Pumpkin Pie Spice coffee creamer - Yup, I bought two cartons.
Pam, please post your recipe!!!
BTW, if anyone has a great lactose-free pumpkin pie recipe, please post it. Socknitster is lactose-intolerant, and so is a good friend of mine's husband. Poor thing, I really feel sorry for him at Thanksgiving. Except it's the one day a year his Vegan wife lets him cook MEAT, and he and the dogs have a field day with the turkey...
Just heard from Amazon that my diet book and my exercise routine are IN THE MAIL! Okay, I got about 4 days to clean my living room floor!!!! And clean out the fridge, so I can buy GOOD FOOD!
Thanks all for your support!!!
BTW, I like DreamStalkers break it up into seperate intervals plan. I've read that from other sources, and I think that's a good idea for me. Do my stretching in the AM. Do aerobics in the noon or PM, and then weights/aerobics in the PM.
Cheers,
Babs