The Biggest Loser - Winning by Losing - Closed: Ask a dietitian - courtesy of Extra Gum and the Biggest Loser!




Suzanne 3FC
02-04-2008, 12:35 PM
Great news! The Q/A was such a great opportunity for our members that Molly Gee has agreed to do it again! So please feel free to post more questions, and we'll see her again later for replies.

In case you missed it, here's the link to the last three Q/A's with Molly Gee :

http://www.3fatchicks.com/forum/showthread.php?t=130594

http://www.3fatchicks.com/forum/showthread.php?t=132466

http://www.3fatchicks.com/forum/showthread.php?t=131608

Here are the details:

Extra Gum has teamed up with the Biggest Loser TV show, and are offering their spokesperson to 3FC members for several weeks! :) Molly Gee, RD, has more than 25 years experience in health and nutrition communications and the clinical management of obesity. Ms. Gee is a dynamic leader in the American Dietetic Association (ADA). She is the co-founder and 2004 chair of the ADA’s new Weight Management Dietetics Practice Group, and is on the organization’s Obesity Steering Committee. Ms. Gee will be here to answer your questions about nutrition, weight loss, or even the Biggest Loser!

Here's how it works.. For the next week you can reply to this post with your question. Please only post questions for Ms. Gee, as any other posts or discussions will be deleted. You are welcome to post more than one question. Next week Ms. Gee will return to answer your questions!

This promotion is part of Extra Gum's Reveal a New You and you can learn more about it at http://www.gumisgood.com/extrarevealnewyou/

Thanks for participating, and we're looking forward to your questions!


Molly's responses consist of general advice and information for forum viewers. Her answers should not replace advice from a personal registered dietician or your physician. Always consult your physician before making any major changes to your diet or fitness regimes.


Suzanne 3FC
02-04-2008, 12:36 PM
Copied from last thread, posted after closed:


ceejay52:
It's been recommended that I take 1200mg calcium daily. On some of the labels they have 30% calcium in the product. Is this the same as 400mg?
Thanks.


2muchbackend:
Hi I have 2 questions,
1st-I was wondering if diagnosed with Poly cystic ovaries do you need to reduce your carb levels overall or just watch the type of carbs you eat? I run hypoglycemic so if I reduce carbs I get very sick and dizzy.
2nd-My husband was diagnosed with high uric acid levels and the Dr told him to reduce his meat consumption is it all meat or certain types of meat?
Thank you for your help

yoyonomoreinvegas
02-04-2008, 06:04 PM
I'm so confused. I just read one article that says in order to help lower triglycerides you should avoid all grains but it's OK to have fats (unsaturated); then read another article that says you should eat more whole grains and avoid all fats. I've eliminated 99% of processed sugars & sugar substitutes from my diet but have already added raw nuts (almonds and walnuts as my "snack" food). I was planning to add some whole oats in hopes of lowering my cholesterol. Are my triglycerides going to go through the roof from the fats in the nuts (not to mention the couple of avocados a week)? What's a good balance to lower both cholesterol and triglycerides?
Thanks so much


hotcubanmama
02-04-2008, 06:06 PM
I have a question about Splenda. I know it's made from sugar, but is said to have no calories. But does it negatively effect weight loss like sugar does? I use 3 packets in my tea (24oz of hot tea) per day. Thanks!

MollyGee
02-06-2008, 07:21 PM
Happy Chinese New Year!

Super Bowl, Fat Tuesday and the Chinese New Year! This week has certainly been one filled with food and celebrations. How’d you do? No worries if you overindulged. The key is getting back on track, which I can tell many of you are eager to do, as you are inquisitively returning to this forum to ask insightful questions. I would love to hear about the progress you have all made! I’m continuing to answer as many questions as I can each week, so stay tuned.

Last week, I challenged you to continue recording your food and activity, to pay special attention to your portion sizes and to look up the calories of the foods and beverages you ate. For weight loss, a balanced deficient plan is typically between 1,200 to 1,600 calories.

This week, slow down mealtime to at least 20 minutes. That’s the time it takes for our body and brain to signal satiation. Olympic speed eaters will continue eating until that signal kicks in. By that time, however, too many calories have passed your lips. Slow down by laying down your fork between bites or using chopsticks. You will feel full with less food. To further control calorie intake, I chew a five-calorie stick of Extra gum before a meal or instead of a high-calorie snack because it helps to diminish hunger and reduce cravings.

I also challenge you to get moving! If you’re not moving more than you did three weeks ago, get some help. It can be as simple as an exercise buddy like a co-worker or as serious as hiring a personal trainer at the gym.

Take one step at a time and be encouraged by other members of the weight loss forum. Anything worthwhile takes time and habit management is no exception. If you haven’t done so, be sure to visit www.gumisgood.com to enter Extra’s “Reveal the New You” sweepstakes to help you stay motivated as you strive for weight management success and a chance to win $5,000!

Reveal a new you on this journey to a happier, healthier lifestyle. Till next week.

To your health,
Molly Gee, MEd, RD

MollyGee
02-06-2008, 07:23 PM
Copied from last thread, posted after closed:


ceejay52:
It's been recommended that I take 1200mg calcium daily. On some of the labels they have 30% calcium in the product. Is this the same as 400mg?
Thanks.



Ceejay—yes, however, each type of calcium supplement (carbonate or citrate) varies in the amount of actual calcium in the supplement. Calcium absorption also depends on the total amount of calcium consumed at one time and whether the calcium is taken with food or on an empty stomach. Absorption from supplements is best in doses of 500 mg or less because the percent of calcium absorbed decreases as the amount of calcium in the supplement increases. So, take supplements twice a day instead of all at once.

Following the 2005 Dietary Guidelines of 3 servings of low fat dairy per day is the best way to meet the recommended dietary allowance (RDA) for calcium.

MollyGee
02-06-2008, 07:24 PM
Copied from last thread, posted after closed:


2muchbackend:
Hi I have 2 questions,
1st-I was wondering if diagnosed with Poly cystic ovaries do you need to reduce your carb levels overall or just watch the type of carbs you eat? I run hypoglycemic so if I reduce carbs I get very sick and dizzy.

2nd-My husband was diagnosed with high uric acid levels and the Dr told him to reduce his meat consumption is it all meat or certain types of meat?
Thank you for your help


2muchbackend—polycystic ovarian syndrome is caused by an imbalance of a woman’s hormones. It may bring on various symptoms like weight gain, acne, excessive hair growth, irregular periods, infertility or high glucose. With hypoglycemia (low blood sugars), it’s important to have regular meals and snacks ever 3-4 hours with an emphasis on evenly distributing carbohydrates. If high glucose is a problem, medication and a special diet may be necessary. Your physician and registered dietitian would work with you to tailor the best plan for you. A balanced heart healthy diet would be best to follow.

Is your husband at high risk for gout? High uric acid levels can buildup around the joints and result in gout (a painful type of arthritis). Diets high in purines and proteins are suspected to increase the risk for gout and therefore should be avoided. According to the American Medical Association, purine-containing foods include: alcoholic beverages like beer, anchovies, sardines in oil, fish roes, herring, organ meat (liver, kidneys, sweetbreads), legumes (dried beans, peas), meat extracts found in consommé and gravies, mushrooms, spinach, asparagus and cauliflower. Most meats should be limited to 1 serving (2-3 oz cooked) per day. Game meats like duck and goose should be avoided.

MollyGee
02-06-2008, 07:27 PM
Hi Ms. Gee! Is it true that green tea can help speed your metabolism? I've been drinking Enviga green tea drink, because I love the way it tastes. It's a good replacement for soda, because it's carbonated water with green tea, so it still has the fizz, but only 5 calories. But I read on the can that drinking 3 of them can help you burn an extra 150 calories! I was wondering if you know anything about this. I only drink 1 each day but may drink a few more if there's any truth in it! TatianaHdz

Tatiana—caffeine may slightly increase your body's ability to burn calories. Caffeine is thought to stimulate thermogenesis — one way your body generates heat and energy from digesting food. However, caffeine's role in thermogenesis probably isn't enough to result in significant weight loss. A moderate intake of caffeine is 300 mg per day which is equivalent to approximately 3 cups of coffee. If you’re drinking the tea for an energy boost or to avoid snacking, try chewing a piece of sugar-free gum. I really like to chew five-calorie Extra gum because the long-lasting flavor gives me a boost during the afternoon slump.

Thank you for answering our questions. I have enjoyed reading all of your responses on the other thread. My question is: How does alcohol and caffeine affect weight loss? I enjoy having a glass of red wine a few times per week and a cup of coffee or tea in the mornings. Spidermonkey78

Spidermonkey78—your routine of a glass of red wine a few times per week and a cup of coffee or tea in the morning poses no harm or help to losing weight. Alcohol contributes extra calories but research shows no adverse effects of a moderate intake of 1.5 oz of distilled spirits (96 calories), 12 oz. beer (144 calories); 5 oz. wine (100 calories). Moderate intake is one serving per day for women and 2 servings per day for men.

I eat eggs once in a while for my protein, but I've heard many different opinions about how many/how often. What is your advice? LadyZaidi

LadyZaidi—eggs are a low fat, nutrient-dense food. One egg has 13 essential nutrients in varying amounts – including the highest quality protein, choline, folate, iron and zinc – for only 75 calories. Because eggs are high in cholesterol, the 2005 Dietary Guidelines suggests limiting egg yolk intake to no more than 4 times per week. Two egg whites have the same protein content as 1 oz of meat.

MollyGee
02-06-2008, 07:28 PM
This is my second time on a Low Carb diet. The first time I stayed at 20 carbs a day and lost about 100lb in 9 months. I loved the diet and my Dr. was very happy with the results. I opened a resteraunt a year ago and I have been off plan sampling and cooking. I have about 50 pounds to lose and I have started LC again. I stay at 5 - 10 carbs a day (20 last time). I am not losing as quickly as last time around and wondering why. Is it because I don't have as much weight to lose? Or can too few carbs stop wight loss? CT Cabo

CT Cabo—congratulations on your weight loss and your new restaurant! Both are life changing events. It is always harder to lose those last pounds because your body requires less calories. However, good health is the ultimate goal in any lifestyle change. Limiting your intake to only 5-10 carbohydrates per day is dangerous. The recommended dietary allowance (RDA) for adults is 130 grams per day based on the amount of glucose needed by the brain. Calories from carbohydrate should fall within the recommended range of 45-65% of total calories.

Gradually increase your carbohydrate intake to avoid major fluid retention during the transition. Too few calories can certainly slow down weight loss. A balanced plan ranges between 1,200 to 1,600 calories. I wish you success.

Cheree
02-10-2008, 03:48 PM
The daily plan I strive for is the following: 64 ounces of water each day; fruits (2 servings) and vegetables (3+ servings) (no starchy vegetables); 2-3 servings of dairy (lowfat or non-fat); 1-2 grain serving (whole grain); lean protein with each meal; 3 smaller meals a day plus 2 snacks (eating about every 3-4 hours); few processed foods; no eating after 8:00 PM at night; always eating breakfast; sleeping 8 hours a night; cardio 5 times a week (about 45 minutes each session); strength training 3 times a week (about 20-30 minutes each session); stretching (5 times per week).

Over the counter supplements: multi-vitamin; CLA; green tea supplements; CoQ10; fish oil; acetyl-l-carnitine/alpha lipoic acid; chromium picolinate; niacin; Prescription medicines: provachol and fosamax.

I am 57 and 5' 2"; current weight 165 pounds; current body fat 40%. I have been a yo-yo dieter and lost weight without exercising in the *past*. I worked with a trainer this past fall, and she had me writing down what I was eating and had me on a 40-30-30 plan. I was averaging around 900-1,100 calories a day at first; she had me up it to 1,200, but I'm not even losing 1/2 to 1 pounds a week on average.

Do you have any suggestions for me that will help me gain muscle mass more effectively? I am not seeing the results I thought I would be seeing. I know that keeping my weight off once I get to goal is going to be partially dependent on me having gained more muscle mass.

Thank you so much!
Cheree

(P.S. I have an appointment with my doctor next week to see if I need to have my thyroid and/or hormones checked (I'm not taking HRT)). Also, I'm a fan of Extra Gum!!!

DaisyNicole
02-10-2008, 09:35 PM
Hi Molly -

I am an extremely picky eater.. but i do absolutely love steamed broccoli and cauliflower (two of the ONLY veggies i can eat). The problem... for a couple of days after consumption i have horrific gas pains, bloating, and gas. Is there anything I can do to counteract this effect?

I'd hate to completely give these two up since they are so good for me and are really only the two (aside from those starchy old potatoes and corn) that i enjoy.

Thanks!
Nicole

MollyGee
02-14-2008, 03:49 PM
I'm so confused. I just read one article that says in order to help lower triglycerides you should avoid all grains but it's OK to have fats (unsaturated); then read another article that says you should eat more whole grains and avoid all fats. I've eliminated 99% of processed sugars & sugar substitutes from my diet but have already added raw nuts (almonds and walnuts as my "snack" food). I was planning to add some whole oats in hopes of lowering my cholesterol. Are my triglycerides going to go through the roof from the fats in the nuts (not to mention the couple of avocados a week)? What's a good balance to lower both cholesterol and triglycerides?
Thanks so much

Yoyodietinvegas—I applaud your efforts to a educate yourself with the latest health news. Cholesterol and triglycerides are key factors when trying to maintain a healthy heart. It is important to understand the facts, as heart disease is the number one cause of death in women. For a healthy heart, keep your total cholesterol less than 200 mg/dL and triglyceride to less than 150 mg/dL. The basic low fat diet is helpful to lower both triglyceride and cholesterol levels.

Following are some tips to reduce cholesterol:
• Maintain a healthy weight through diet and exercise
• Choose healthier fats found in nuts like almonds and walnuts. When eating nuts, however, make sure your portions are moderate as they can still contain fat calories that can quickly add up
• Limit saturated fat found in animal products
• Exercise regularly (most weekdays)
• Enjoy high fiber foods like whole grains, cereals, fruits and vegetables

In addition to the above tips, to lower triglycerides you should:
• Cut out sugary foods from your diet whenever possible
• Avoid alcohol since it is high in calories and can elevate triglycerides

Visit the American Heart Association’s Web site (www.americanheart.org) for more details.

Happy, healthy heart diet to you!

MollyGee
02-14-2008, 03:51 PM
Happy Valentine’s Day!

Every week provides an opportunity for new celebrations with food, so be sure to put treats into perspective to stay the course with your weight management plan - enjoy them, also keeping portion control in mind. Chances are another celebration is just around the corner, therefore the key is getting right back on track if you’ve strayed.

Thank you for actively returning to the forum. As you learn from the questions other members are asking, your thoughtful inquiries continue to help the community achieve weight management success. Be sure visit regularly and ask all your questions for a chance to win more ‘new you’ prizes - remember TEN more ‘Biggest Loser’ prizes will be given away in March! I’m continuing to answer as many questions as I can each week, so ask away!

Last week, I challenged you to slow down mealtime to at least 20 minutes. Hopefully you felt full with less food. When you take more time to eat, food actually tastes better (because you can actually savor each bite) compared to food that you practically inhale.

It’s been one month since you’ve welcomed me to your community. What lifestyle modifications have you made? Are you keeping a food and activity journal? Have you increased your daily physical activity? Are you more comfortable leaving food on your plate? Have you slowed down eating during meals? I would love to hear about your weight management progress!

Reinforce these positive changes with a reward. Think of something that you’d enjoy (besides food) - perhaps a massage, CD, or a new book. Create a list of rewards to enjoy in the future. And remember, Extra gum is offering a chance to win $5,000 towards a healthier you in 2008 – who knows, you could potentially turn that list into a reality! You can enter the “Reveal the New You” sweepstakes at www.gumisgood.com today!

Congratulations on all your efforts. Anything worthwhile takes time and habit management is no exception. Keep trying and never give up! Reveal a new you on this journey to a happier, healthier lifestyle.

To your health,
Molly Gee, MEd, RD

MollyGee
02-14-2008, 03:53 PM
The daily plan I strive for is the following: 64 ounces of water each day; fruits (2 servings) and vegetables (3+ servings) (no starchy vegetables); 2-3 servings of dairy (lowfat or non-fat); 1-2 grain serving (whole grain); lean protein with each meal; 3 smaller meals a day plus 2 snacks (eating about every 3-4 hours); few processed foods; no eating after 8:00 PM at night; always eating breakfast; sleeping 8 hours a night; cardio 5 times a week (about 45 minutes each session); strength training 3 times a week (about 20-30 minutes each session); stretching (5 times per week).

Over the counter supplements: multi-vitamin; CLA; green tea supplements; CoQ10; fish oil; acetyl-l-carnitine/alpha lipoic acid; chromium picolinate; niacin; Prescription medicines: provachol and fosamax.

I am 57 and 5' 2"; current weight 165 pounds; current body fat 40%. I have been a yo-yo dieter and lost weight without exercising in the *past*. I worked with a trainer this past fall, and she had me writing down what I was eating and had me on a 40-30-30 plan. I was averaging around 900-1,100 calories a day at first; she had me up it to 1,200, but I'm not even losing 1/2 to 1 pounds a week on average.

Do you have any suggestions for me that will help me gain muscle mass more effectively? I am not seeing the results I thought I would be seeing. I know that keeping my weight off once I get to goal is going to be partially dependent on me having gained more muscle mass.

Thank you so much!
Cheree

(P.S. I have an appointment with my doctor next week to see if I need to have my thyroid and/or hormones checked (I'm not taking HRT)). Also, I'm a fan of Extra Gum!!!

Cheree—Congratulations on having such an organized plan while you work with a trainer! Your workout is impressive. Ask your trainer how to optimize your workout for increasing muscle mass.

It’s great that you are eating every 3-4 hours and getting 8 hours of sleep. There is nothing wrong with eating after 8 PM especially if dinner was at 6 PM and you go to bed after 10 pm. However, be sure to choose healthy snacks. I’m happy to read that you enjoy five-calorie Extra gum as it can be a great alternative to high-calorie snacks and can help you avoid those after-dinner temptations. Plus, Extra comes in ten long-lasting flavors, a different taste for every craving!

Here are a few more suggestions for you to consider. Eating only 900-1,100 calories per day is not adequate and may even signal your metabolism to slow down. Try a balanced deficient diet of 1,200 to 1,400 calories per day with a few more carbohydrates servings coming from starchy veggies and whole grains. Also, trim your protein calories by 1-2 oz. of protein.

I’m glad that you are working with your physician to lose weight. Keep me posted on your progress!

MollyGee
02-14-2008, 03:54 PM
Hi Molly -

I am an extremely picky eater.. but i do absolutely love steamed broccoli and cauliflower (two of the ONLY veggies i can eat). The problem... for a couple of days after consumption i have horrific gas pains, bloating, and gas. Is there anything I can do to counteract this effect?

I'd hate to completely give these two up since they are so good for me and are really only the two (aside from those starchy old potatoes and corn) that i enjoy.

Thanks!
Nicole

Nicole—Sorry that you have been so uncomfortable with the bloating and gas. You are correct, The broccoli and cauliflower are the culprits of the problem. Actually, the gas is caused by the normal breakdown of certain foods like beans, milk and milk products, whole grains and veggies. It’s probably a good idea to avoid eating your veggies raw since that would require a longer time to be digested.

It’s not necessary to give up any of these foods since they contribute rich nutrients and fiber to your diet. Be patient and gradually include the offending foods in your diet using half a cup or smaller portions. Drink adequate amounts of fluid ~ 6-8 cups per day and get enough regular physical activity.

Additionally, over-the-counter digestive enzymes (i.e. Beano) can help digest carbohydrates in beans and vegetables.

It will take trial and error on your part but it’s worth it for your health’s sake.

Azure
02-17-2008, 03:44 PM
Hello Molly,

My question is what your opinion is about low carbohydrate diets for health and the treatment of diabetes. I'm personally a big believer in LC diets, but I have met RDs (a professor of mine in particular) who are against them. EDIT: By "Low Carb", I mean a diet high in fat, high in protein and with carbs coming mostly from vegetables, nuts and berries.

Recently, Annika Dahlqvist, a Swedish doctor, convinced the Swedish government to recognize "Low Carb, High Fat" diet as a legitimate way to eat healthily and treat diabetes. The government now will promote LCHF diets alongside Low Fat as effective and safe ways to lose weight. Sweden is the place where the "low fat" craze originated, and now that they're promoting Low Carb as legitimate.

Thank you!!

--Kim

PS> My information on the LCHF diets and Sweden originate from here: http://www.thelivinlowcarbshow.com/interview-dr-annika-dahlqvist-gets-swedish-government-to-promote-la-vida-low-carb-episode-107/ so you may read if you'd like to. :)

Dumplin
02-19-2008, 06:19 PM
I have a drinking problem.....I really drinks lots of diet soda . Will this slow down my weight loss ?

MollyGee
02-21-2008, 05:55 PM
Welcome back to the forum after a long holiday weekend. Hopefully you filled that extra day with healthy activities.

Last week, I encouraged you to reward yourself for lifestyle changes such as slowing down while eating and increasing physical activity. This week, let’s amplify the nutrition in your diet by adding an extra serving of fruit (small apple) and vegetables (1/2 cup of broccoli). You will be adding fiber and powerful antioxidants that can protect body cells from the ravages of harmful molecules (free radicals) that can contribute to heart disease, certain cancers and the overall aging process.

Congratulations on all your efforts thus far! Anything worthwhile takes time and habit management is no exception. It’s the small daily habits that will help you achieve a happier, healthier lifestyle. So next time you find yourself mindlessly munching at your desk or in front of the television, pop in a piece of five-calorie Extra gum to reduce the intake of unnecessary calories. Over time, such small changes can help to reveal a “new you.”

Keep trying and never give up! Remember, as an added incentive to help you meet your weight management goals, Extra gum wants to be your partner in success and is offering the chance to win $5,000 towards a healthier you in 2008! Visit www.gumisgood.com and enter today!

I'll be working with Suzanne to offer TEN forum members healthy “new you” prizes in March! Don’t forget to continue asking your questions to help yourself and other forum members as you all work to reveal a new you on this journey to a happier, healthier lifestyle.

To your health,
Molly Gee, MEd, RD

MollyGee
02-21-2008, 05:57 PM
Hello Molly,

My question is what your opinion is about low carbohydrate diets for health and the treatment of diabetes. I'm personally a big believer in LC diets, but I have met RDs (a professor of mine in particular) who are against them. EDIT: By "Low Carb", I mean a diet high in fat, high in protein and with carbs coming mostly from vegetables, nuts and berries.

Recently, Annika Dahlqvist, a Swedish doctor, convinced the Swedish government to recognize "Low Carb, High Fat" diet as a legitimate way to eat healthily and treat diabetes. The government now will promote LCHF diets alongside Low Fat as effective and safe ways to lose weight. Sweden is the place where the "low fat" craze originated, and now that they're promoting Low Carb as legitimate.

Thank you!!

--Kim

PS> My information on the LCHF diets and Sweden originate from here: http://www.thelivinlowcarbshow.com/interview-dr-annika-dahlqvist-gets-swedish-government-to-promote-la-vida-low-carb-episode-107/ so you may read if you'd like to. :)

Kim—Diabetes is a serious, chronic disease that is best managed by working with a healthcare team to help maintain one’s overall health. For adults in the U.S., the recommended dietary allowance (RDA) for carbohydrates is 130 grams per day, which is based on the amount of glucose needed by the brain. Calories should fall within the recommended range of 45-65% of total calories. In my practice, I review and evaluate my patients to work out a personal treatment plan within the RDA and evidence-based guidelines.

Using the definition of <35% carbohydrates for a low carbohydrate diet, the evidence for its effectiveness in weight loss is not significant after one year. More research is needed.

In regard to the actions in Sweden about a “carbohydrate tight” diet, I would say that the recommendation is cautionary. Dr. Dahlqvist recommends a diet that substantially deviates from the one recommended in the Swedish Nutritional Recommendations (SNR) and the current national guidelines for the care and treatment of diabetes. Basically, there is not a body of evidence that a “tight carbohydrate” diet would be harmful in the short run, but research does not exceed studying this diet beyond a year. The Swedish Board of Health and Welfare calls for the practitioner to provide a thorough evaluation of health parameters, e.g. blood sugar, blood lipids and follow-up. They also emphasized the importance of conducting long-term randomized clinical follow-up trials with approval from science ethics review boards about the diet. Keeping these guidelines in mind, it does not seem like the Swedish Board of Health and welfare would strongly endorse a “tight carbohydrate” diet. Be sure you discuss with your physician before testing this plan.

MollyGee
02-21-2008, 05:57 PM
I have a drinking problem.....I really drinks lots of diet soda . Will this slow down my weight loss ?

Dumplin—Moderation in all things is still the key for a healthy eating plan. Without knowing how much diet soda you drink, having 1-2 diet sodas each day should not slow down weight loss. However, ask yourself if diet sodas are crowding out nutrients from other foods and beverages? Are you drinking diet sodas to avoid eating, which may put you in too low of a calorie deficient? Aim for balance and variety and a calorie deficient of 500 calories per day to get started. This translates into a weight loss of 1 pound per week. Good luck.

MollyGee
02-21-2008, 05:58 PM
I am a vegetarian, who counts calories. I currently aim for 1400 calories per day. I try to aim for a 40/30/30 (carbs/protein/fat) ratio. Is this enough protein? I eat 6 small meals each day, and try to balance each meal with carbs, fat and protein. Thus, I really don't eat a lot of protein in any one meal.

CountingDown

CountingDown—Sounds like you are on the right track with the 40/30/30 ratio. However, since you say that you are not eating a lot of protein at any meal, you may be at a 45/25/30 ratio. This is actually closer to the recommended range for macronutrients. As a vegetarian, most of your protein will be plant-based, e.g. whole grains, cereals, starchy vegetables. But, if you include protein from an animal source in your diet, (e.g. milk, yogurt and cheese) these resources offer more biologically available protein. It’s not necessary to assign one meal as the designated time to eat protein; a healthy balance of protein throughout the day is just fine.

MollyGee
02-21-2008, 05:59 PM
I've noticed that I do not ingest alot of fat. Is this bad? I tend to eat almonds with breakfast and most the lean protien I eat is under 5 grams of fat. I try to add healthy fats into my food in a later meal.

Daimere

Daimere—While fats are important in your diet, don’t worry about incorporating a certain amount of fat in your diet. As long as you are enjoying a mixed food diet, you will be getting enough fat. Almonds are healthy (monounsaturated) fats, but portion sizes should be monitored as calories from nuts can add up. I also commend your intake of leaner meats in your diet to cut down the amount of bad (saturated) fats found in fattier meats. Keep up the good work!

MollyGee
02-21-2008, 06:00 PM
I often use frozen chicken for my lean protein. I notice there is an amount of sodium in the chicken and wonder if that could be contributing to my water retention. Even though it is more expensive, how much better is fresh chicken vs. frozen?

Bradley’s Mom


Bradley’s Mom—Frozen chicken is a great source of protein. Remove the skin and visible fat to cut back calories from fat. Healthy people do not need to worry about the sodium used as a preservative in frozen chicken. The prescription to manage fluid retention is to drink more water and increase exercise activity.

pamatga
02-25-2008, 03:52 PM
It sounds to me like you do not 'approve" of low carb diet plans. I have been following the South Beach Diet since January 1st. Although it has been about 180 degree turn from how I was eating before I have found that I like how the food plan is set up and I like the foods on the plan. I have a strong family history of diabetes and heart disease. This was developed by a cardiologist for his patients.

Is there any reason why I couldn't follow this food plan for the rest of my life?

I have also been looking into the "Sugarbusters" food plan. I have really made a concerted effort to go no-sugar in the past 8 weeks and I feel a lot better for doing so.

What is your thoughts on both of these similiar (I think) food plans?

MollyGee
02-28-2008, 05:29 PM
All,

Welcome back to the forum! It’s hard to believe that this month is almost over and spring season is on the horizon. Last week, I encouraged you to add an extra serving of fruits and vegetables each day. How did you do? Most experts agree that it takes about 21 days to make a new habit. In the next few weeks, I encourage you to continue incorporating fruits and vegetables in your new healthy daily lifestyle. Enjoy this new habit!

In previous weeks, I challenged you to follow a couple healthy suggestions to help you on your path towards weight management. Try to think back at some of the healthful changes you have made and be proud of your life-altering actions.

This week, start preparing for the spring season. Check out your closet and plan a trip to the tailor to be sure that your clothes fit the new you. Don’t forget, Extra gum wants to help you showcase your weight management progress and is offering you the chance to win $5,000 to go towards whatever you’d like – whether it’s alterations or even a new spring wardrobe! Be sure to logon to www.gumisgood.com and enter the “Reveal the New You” sweepstakes for your chance to win!

Congratulations on all your efforts. Anything worthwhile takes time and habit management is no exception. Keep trying and never give up! Return to the forum in March and continue asking questions for your chance to win more healthy prizes!

To your health,

Molly Gee, MEd, RD

MollyGee
02-28-2008, 05:34 PM
It sounds to me like you do not 'approve" of low carb diet plans. I have been following the South Beach Diet since January 1st. Although it has been about 180 degree turn from how I was eating before I have found that I like how the food plan is set up and I like the foods on the plan. I have a strong family history of diabetes and heart disease. This was developed by a cardiologist for his patients.

Is there any reason why I couldn't follow this food plan for the rest of my life?

I have also been looking into the "Sugarbusters" food plan. I have really made a concerted effort to go no-sugar in the past 8 weeks and I feel a lot better for doing so.

What is your thoughts on both of these similiar (I think) food plans?


Pamatga—I’m glad that you have found a low-carb diet plan that works for you. Phase 2 & 3 of the South Beach plan are really excellent diets to reduce the risk of chronic diseases like diabetes and heart disease and certainly could be a lifelong plan. However, I find that the 2 weeks in Phase 1 are too restrictive for overall health because it prohibits you from eating fruits, breads, starches and dairy that offer necessary nutrients and health benefits for your body. During this phase, dieters usually have an 8-13 lb weight loss.

While I commend your attempt to cut back on sugars, be advised that the Sugarbusters plan demonizes carbohydrates, especially sugars, because they (sugars) increase insulin production which cause our bodies to store extra fat. The plan utilizes the Glycemic Index (GI) as a guide to choose foods, but there is no conclusive evidence that supports the use of GI for weight loss. No specific guidelines are given about the amount of food one should eat. Recipes are high in protein, fat and calories. Menus in the book include a 3 ½ lb of chicken that serves two or a filet mignon dinner for four which includes four -10 oz filets, 1 cup blue cheese and ½ lb bacon. This is certainly not portion- or fat-controlled.

There is no simple way to lose weight. The bottom line is that to achieve a healthier “you,” you must reduce total calories and increase in physical activity.

Good Luck!

Molly Gee, Med, RD

Tamaroot
03-06-2008, 01:57 AM
Hi there,

Two questions:

I use a software called DietPower to help keep track of my nutrients and calories.

My first question is about Vitamin A. I've heard that getting too much of it is dangerous for your health and can cause problems. According to my nutrient intake, I'm usually close to, if not above the Upper Limit of 3000 Micrograms a day and that's without counting the multivitamin I take. I know there is a difference between vegetable and animal sources for Vitamin A and I -think- the majority of my vitamin A comes from the multivitamin with vegetables as a second. Should I be concerned at this point? It seems weird to have to cut back on vegetables or stop taking a multi but at the same time I don't want to get sick from too much.

Also secondly, I tend to consume about 1800-2000 calories a day, but I exercise for 45-60 mins nearly every day. I know I need to cut back on my calories (stupid tasty food) but should I be shooting for 1500 calories a day PLUS exercise? I am ravenous when I'm done exercising. Which is after dinner when my calories are all spent. (And alas, I can't chew Tasty Delicious Gum(tm) thank you TMJ)

MollyGee
03-11-2008, 03:16 PM
All,

Happy National Nutrition Month, the perfect time to consider choices we can make to improve and celebrate good health. To boot, yesterday marked the first official National Registered Dietitian Day! As registered dietitians, it’s our job to help translate the science of nutrition into practical solutions for healthy living. Though our time together on 3 Fat Chicks on a Diet has come to an end, you can find a registered dietitian in your area, by visiting www.eatright.org/findanRD and continue to seek answers to your thoughtful nutrition questions.

Last time I encouraged you to start preparing for the spring season by hitting your closet to try on your summer clothes. Did you see any differences in the way your clothes fit you?

Following are a couple simple tips to incorporate in your weight management regimen as you continue to reach your goals. Remember, small changes add up and can help you achieve long-lasting success!

• Enjoy a snack (e.g. fruit) before leaving home for a restaurant or party to take the edge off your appetite. You’ll find that you make healthier food selections at the restaurant because you’re not ravenous when you arrive.
• I noticed that during last week’s temptation challenge on NBC’s “The Biggest Loser,” contestants avoided high-calorie vending machine snacks by chewing Extra sugar-free gum instead. Apply this to your own daily lives – for example, chew a five-calorie stick of Extra gum in place of a high-calorie snack containing 140 calories, and you can save 135 calories.
• Throw out clothes that have an elasticized waist. A fitted waistband can serve as a reminder to stay on track and to help keep you motivated. Further, you’re demonstrating your determination to maintain and continue weight-loss success.
• At a restaurant, choose two appetizers for your meal instead of a full entrée. Traditionally, appetizers come in smaller portions, so in addition to enjoying a variety of food options, your meal isn’t as heavy or overwhelming as larger plates.

I’ve truly enjoyed our weekly visits and hope that I’ve been able to help you on your journey towards a healthier “new you.” And, as a member on this forum, you’re certainly on the right track! Congratulations! Don’t forget to sign up for Extra’s “Reveal the New You” sweepstakes for your chance to win $5,000 to help you achieve your weight management goals. Log onto www.gumisgood.com for details.

Thank you for welcoming me into your life-changing and inspirational community.

To your health always,

Molly Gee, MEd, RD

MollyGee
03-11-2008, 03:21 PM
Hi there,

Two questions:

I use a software called DietPower to help keep track of my nutrients and calories.

My first question is about Vitamin A. I've heard that getting too much of it is dangerous for your health and can cause problems. According to my nutrient intake, I'm usually close to, if not above the Upper Limit of 3000 Micrograms a day and that's without counting the multivitamin I take. I know there is a difference between vegetable and animal sources for Vitamin A and I -think- the majority of my vitamin A comes from the multivitamin with vegetables as a second. Should I be concerned at this point? It seems weird to have to cut back on vegetables or stop taking a multi but at the same time I don't want to get sick from too much.

Also secondly, I tend to consume about 1800-2000 calories a day, but I exercise for 45-60 mins nearly every day. I know I need to cut back on my calories (stupid tasty food) but should I be shooting for 1500 calories a day PLUS exercise? I am ravenous when I'm done exercising. Which is after dinner when my calories are all spent. (And alas, I can't chew Tasty Delicious Gum(tm) thank you TMJ)

Tamaroot –

Congratulations on your proactive journey towards a healthier you!

While vitamins offer nutrients for the body, anything in excess can be dangerous. The condition caused by vitamin A toxicity is called hypervitaminosis A. It is caused by overconsumption of preformed vitamin A found in supplements, not carotenoids found in food sources. Preformed vitamin A is rapidly absorbed and slowly cleared from the body. The good news is that acute vitamin A toxicity is relatively rare. Generally, signs of toxicity are associated with long-term consumption of vitamin A in excess of ten times the RDA (excess = 8,000 to 10,000 mcg/day or 25,000 to 33,000 IU/day). As always, this or any health/nutrition concerns should be discussed with your physician or registered dietitian.

It sounds like exercise has become part of your daily lifestyle. Keep it up. Are you trying to lose weight or maintain your weight? To lose weight, cutting back 250-500 calories a day will result in a ½ or 1 lb loss per week.

After dinner and exercising, manage your hunger by saving some calories for a planned bedtime snack. Enjoy a snack like fruit and lowfat yogurt or cereal and lowfat milk. Also, be sure to rehydrate with water constantly after an intense workout, as dehydration/thirst is often mistaken for hunger.

Good luck!

Molly Gee

Tiffy_Sugar
03-15-2008, 05:15 PM
Hi Molly! I have done lots of research to try and figure out the best way to get over this "bump in the road" with my fat burning/muscle building. I've done weight watchers since fall of 2004 and went from 180lbs down to 110lbs in a very short amount of time (I was about 17 during this time) and due to some family issues, I went on a binge for about 2 months and gained back almost 50 lbs in 60 days. Not healthy, I know. I am now back down to 125 and am 20 years old, however losing the fat isn't as easy as it was before. My goal for the scale is 117 lbs (thats what my WW leader had told me about 2 years ago) but to be honest, I would be perfectly happy at 120 or 123. My main concern is getting rid of this fat over my abs. I know I have some rock hard abs under there somewhere, but I can't seem to get rid of the fat over it! I'm sure my eating plan could use some jazzing up but I'm not sure where. Here is example of a typical day for me including exercise and perhaps you could point out where I need to shake things up abit. (and the exercise I'm listing is what I have been doing only for about a week. Before it was about an 40 minutes to and hour a day , half being weights and toning, the other light cardio)

Breakfast: 8am
coffee, no milk, no sugar
1/2 cup dry oatmeal in 1 cup boiling water with sugar substitue

lunch: 11am - 12pm
2 slices of bread - 90 cal. per slice
1 tbs fat free mayo
3 slices of turkey breast - about 30 calories per 3 slices
Lettuse, pickes, and tomato slice on occation
1/2 - 1 whole baked potato (w/skin/no butter or toppings) or light chips or handful of bran flakes cereal

Snack: 3pm
1 med - large apple

Dinner: 6pm
1/2 a chicken breast or a bocca burger (70 - 100 cal)
2 cups of steamed veggies, no butter
1/4 cup ketchup
1 baked potato/light burger bun (80 cal)/ or other small starch

I try and drink 6 - 10 glasses of water through out the day and on occation have some FF/SF pudding or plain popcorn as a dessert.

As for my workouts, they are 40 minutes of stretch/light cardio/weights/tonning/ interval workout, then 1/2 hr. of heavier tonning and spot specifit worout, alternating body parts between days, about 4 -5 days a week. Then for cardio its about 1/2 hr of some jogging and speed walking on my tred mill. I plan to intcrease my jogging as my heart and lungs are up for it.

That is a typlical day for me... do you think you can help me get back to gaining muscle and losing this layer of fat? Any help would be greatly appreciated! THanks!