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Old 07-19-2010, 11:43 AM   #1  
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Default IP Weekly Chat July 19th-25th

here ya go!
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Old 07-19-2010, 12:17 PM   #2  
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yay! I just tried the plain crepes for the first time, and I was so happy to eat something with the consistancy of bread, not too bad tasting either, I put walden farms chocolate syrup on them, yum :P
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Old 07-19-2010, 12:33 PM   #3  
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Saw this today and thought you all might like reading it as well... it is 10 tips to speed up your metabolism

1. Exercise more often.
Working out is the number-one way to keep your furnace cranking. The more lean muscle you have, the more calories you burn all day. That's because muscle uses energy even when you're resting. Exercise enough and you can help prevent the natural metabolic slowdown that can begin as early as your late twenties, according to Goldsmith.

Your amp-it-up game plan: five workouts a week. "Do three days of aerobic activity and two days of weight lifting," advises Shawn Talbott, PhD, an exercise physiologist, nutritional biochemist, and the executive producer of Killer at Large, a documentary about the U.S. obesity epidemic.

2. Kick up your cardio.
Aerobic intervals will help you maximize your burn, doubling the number of calories you torch during a workout, studies show. Intervals also keep your metabolic rate higher than a steady-pace routine does for as long as an hour after you stop exercising, according to Michele Olson, PhD, a FITNESS advisory board member and professor of exercise science at Auburn University at Montgomery in Alabama. That means you could blast as many as 65 additional calories after your sweat session. The ideal metabolism-boosting interval routine is to "go hard for a couple of minutes, then take it down to an easier pace for a minute or two, and keep alternating like that throughout your workout," Talbott says.

Just pick your cardio carefully. Aim for exercises that require your body to work its hardest by using a lot of muscle groups, Talbott says. That means running is better than cycling. Or try a cardio circuit. "Do a variety of activities -- like running stadium stairs, jumping rope, and squat thrusts -- for two minutes each, aiming for a total of 10 minutes," Olson says. "That will really rock your metabolism."

3. Put some muscle behind it.
Too many women steer clear of weight machines, fearing that they'll bulk up. Or they work only their legs and skip their arms. Don't make this mistake. A head-to-toe strength routine will turbocharge your calorie-blasting quotient. Add five pounds of muscle to your body and you can zap as many as 600 calories an hour during your workout, Olson says. Be sure to choose a weight-lifting routine that targets your core, legs, arms, chest, and shoulders; challenging numerous muscles will help your body function like a calorie-burning machine, according to Goldsmith

4. Don't skip meals.
We know you're superbusy, but make sure you grab lunch. "Simply chewing, digesting and absorbing food kicks your metabolism into gear," says Jim White, RD, a national spokesperson for the American Dietetic Association.

"The more frequently you eat, the more often it revs up." Conversely, missing a meal, or going too long between meals, brings your metabolism to a crawl. "Your body switches into starvation mode and your system slows down to conserve energy," White explains. Keep your engine humming by having three healthy meals of 300 to 400 calories and two snacks of 200 to 300 calories every day, he advises.

5. Fill up on smart foods.
Start by serving yourself protein at every sitting, says Darwin Deen, MD, medical professor in the department of community health and social medicine at City College of New York and a coauthor of Nutrition for Life. Not only does your body need it to help build lean muscle mass, but protein also takes more calories to digest. To get your fix, have low-fat yogurt at breakfast, chicken in your salad at lunch, and salmon for dinner. Between meals, snack on protein-rich walnuts. They contain omega-3 fatty acids, which help promote weight loss by increasing your feelings of fullness, according to a recent study in the journal Appetite.

While you're at it, eat more foods that slowly release the sugar you need for sustained energy, like high-fiber fruits and veggies and whole-grain breads and pastas. Munch a food high in fiber three hours before your workout and you'll also burn extra fat, a study at the University of Nottingham in England found. Sipping java can also help. "Caffeine stimulates the production of adrenaline, which speeds up the metabolism," White says. Research shows that caffeine can significantly accelerate your burn. Just limit yourself to no more than two cups a day; too much caffeine can overtax your system, resulting, ironically, in fatigue.

6. Eat breakfast.
It will switch your metabolism from idle to high speed. That's because your level of cortisol, a hormone that helps you use calories to build muscle, is highest just before you get up in the morning. When you eat an a.m. meal, your body is primed to turn those calories into muscle pronto -- the only time during the day this happens. Take advantage of the natural torching process by having a healthy breakfast of scrambled eggs, low-fat turkey bacon, and a piece of whole-grain toast

7. Get off your butt.
Sitting too much -- at the computer at work, at home in front of the TV -- slows your metabolism, even if you're exercising regularly. An easy fix is to stretch, stroll, and fidget throughout the day. That's what scientists call NEAT, or nonexercise activity thermogenesis, and it can boost your burn and help you drop weight, says James Levine, MD, PhD, professor of medicine at the Mayo Clinic in Rochester, Minnesota, and author of Move a Little, Lose a Lot. The proof: In a study of lean volunteers who were fed extra calories, those who paced frequently, for example, maintained their weight, while the people who did no additional walking got chubbier. If you take advantage of every opportunity to walk and climb stairs, it can make a big difference. "A woman who needs to lose weight would have to burn about 190 to 200 extra calories a day to lose 10 percent of her body weight, which you can do by increasing your overall activity level," Goldsmith says. "Try striding around your house or office when you're on the phone, standing up at your desk whenever you can, and walking to your coworker's cube instead of e-mailing her."

8. Go to bed earlier.
Deprive yourself of sleep and your body starts to respond as if it were under siege. "When you get two hours less shut-eye than you normally do, your system becomes stressed and produces about 50 percent more cortisol," Talbott says. "That in turn triggers your appetite."

At the same time, lack of zzz's throws the body's hunger hormones leptin and ghrelin out of whack, making you more likely to overeat. Skimp on pillow time for too long and you could be facing a serious weight problem, says Michael Breus, PhD, author of Good Night: The Sleep Doctor's 4-Week Program to Better Sleep and Better Health. In a 16-year study of sleep-deprived women published in the American Journal of Epidemiology, researchers found that those who slept seven to eight hours a night had the lowest risk for major weight gain, while women who got six hours a night were 12 percent more likely to pile on a significant number of pounds, and those who logged five hours or less were 32 percent more likely to gain weight.

9. Schedule a nighttime workout.
Do a 20- to 30-minute moderate-intensity cardio routine before you hit the hay to keep your metabolism humming all night, Porcari says. The average woman's metabolic rate naturally decreases by about 15 percent while she sleeps, but an end-of-day sweat session will make the drop closer to 5 percent, he explains. So take the dog for an evening walk or go for a bike ride with your family after dinner. And don't worry that the activity will keep you awake: As long as you exercise at least two and a half hours before lights out, you should be able to drift off with no problem, Breus says.

10. Check your meds.
Some of the most dramatic metabolic dips occur when women start taking birth control pills and widely prescribed antidepressants known as serotonin reuptake inhibitors, or SSRIs. "These drugs commonly slow the metabolism because they affect the functioning of the thyroid gland, which regulates how our bodies use energy," says Kent Holtorf, MD, a thyroidologist and the founder of the National Academy of Hypothyroidism. Depo-Provera, a contraceptive that's injected every three months, seems to cause the most weight gain. "It's high in the hormone progestin, which stimulates insulin secretion, leading to increased appetite and a lowered metabolism," Dr. Holtorf explains. "It also signals the body to store fat." (Oral contraceptives, which contain less progestin, aren't as problematic.) If you've recently started taking any new medication and the scale is inching upward, ask your doc if there's an alternative treatment that is less likely to cause weight gain.

Can you keep your metabolism from slowing as you age? Here, expert advice on how to fight your body's natural chemical slowdown.
Q. "I've heard your metabolism naturally slows down as you get older and there is nothing you can do about it. Is this true?"
A. While your metabolic rate does get slower with age, the process is not completely inevitable. "You can stop the decline by up to 80 percent with strength training and aerobic activity," says Miriam Nelson, PhD, director of the Center for Physical Fitness at Tufts University in Boston and the author of Strong Women Stay Young (Bantam, 2000) and Strong Women Stay Slim (Random House, 1999). It is lean tissue mass that dictates how fast or slow your metabolism is: The more of it you have, the more calories you burn.
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Old 07-19-2010, 12:43 PM   #4  
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exercise more often is interesting as my health coach says no exercising while on the program..

i've looked at the alternate IP thread...do the products work just as good the IP packets? Not sure I can afford it anymore and i still have 50 lbs to lose....just bought a house and 400 is steep for me right now..not to mention i HATE eating salads...the walden farms dressings are GROSS and a waste of $$! ive been cheating,,having bread and ice cream as salads are gross now and i dont enjoy eating them unless its my homemade taco salad!...any suggestions???? my friend says the Metabolism Miracle book is very similar to IP and a lot cheaper.
Plus her Doctor gave her the book.

i guess I am second guessing everything...i seem to sabotage myself..i know i shouldnt be eating ice cream but its like i cant help it...when i get stressed, i eat foods that i know are bad for me! i am motivated but at the same time i am not......i am so confused right now
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Old 07-19-2010, 12:50 PM   #5  
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Originally Posted by kiki28 View Post
exercise more often is interesting as my health coach says no exercising while on the program..
Correct, they don't want you to work out like crazy while on IP... I was merely sharing this GENERAL info for anyone who might find it informative
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Old 07-19-2010, 12:54 PM   #6  
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Melissa K My youngest son has just finished his freshman year at college. it was very painful when he left last fall as it was when his older brother left a few years earlier. So, it wouldn't be realistic to think that the roles aren't changing. You are right. They are! When they were babies and I had a career, I felt I had to give up so much for them-- they were my priority always. So now, as I sit here and they are off and pursuing their own dreams, I want to say hey wait-- what about me? I gave up my life for you. Where are you going??? BUT honestly, the truth is that's what we were planning for and teaching them all along. In my heart I know I should be so proud they have grown up to be such responsible and self sufficient young men. The baby lives at home in the summer but has a full time job supervising lifeguards at a Busch Gardens water park. Yes I do some laundry and cook some meals but in another few years, he will be off like his brother is. Here's something I think is key. When you have put yourself last for years, it's easy to keep finding things to make a higher priority than your own needs. It takes some time to shift and change... but really, IP is an example of taking care of ourselves. I agree that you get clearer as the weight comes off. I'm not quite there yet but change is good... give yourself some space-- love yourself a lot. You will be fine!

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Old 07-19-2010, 01:08 PM   #7  
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Just a quick hello ! Busy Busy !

Have a nice week everyone, and stay on plan !
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Old 07-19-2010, 01:20 PM   #8  
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Hey everyone, good luck this week!! I'm going away for a couple days down to Buffalo with my sisters for some shopping and a concert... Got my veggies already pre-cut and ready to go, and we will go to an IP friendly restaurant for dinners!
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Old 07-19-2010, 01:58 PM   #9  
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Day 3- I don't feel hungry at all and I'm forcing myself to eat. Is this a sign of Ketosis?
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Old 07-19-2010, 03:13 PM   #10  
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Unhappy Hello! Need Inspiration..

Hello All!

Hope everyone is having a good week.

I seem to have hit a plateau for week 7 and week 8. Just started on week 9 this weekend. Im stuck at 160. I dont seem to have changed anything...
wonder what gives. Getting slightly demotivated and those chocolate two bite brownies my family has lying around seems more and more tempting as i'm not losing weight! I've resisted though!

Any ideas or tips from the older members who might have stalled after a while? This too shall pass? Walking is not a viable option for me as i'm still recovering from an ankle sprain.

By any chance has anyone noticed breakouts on your face or weaker nails(my toenail cracked right through the middle- no clue why as i didnt drop anything on it ). Was wondering if i might have vitamin deficiencies like vit.B?

Btw, im vegetarian, so i use only tofu or eggs for my dinner protein. I wonder if the meat eaters are not facing this cos of that reason or it might just be my body. I get very tired these days. My stress and sleep has been on the lower side, but its always been that way since i started the program and didnt affect me the first 6 weeks.

I'm thinking of adding the walmart bought Naturemade(brown bottle -yellow cap) super B complex and non-chewable vit. c capsules to my daily supplements ?

I tried doing the lower carb packets only etc. but it doesnt seem to have made a difference.

Last edited by r101; 07-19-2010 at 03:16 PM.
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Old 07-19-2010, 03:16 PM   #11  
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Hello, I am new to this site and find it very helpful.

I am finishing up week two and am having some good results. The first three days were rough but felt better after that was over. Using the IP bars as my afternoon snack really helps with any carb cravings. I was a horrible carb junkie.

I tried something this week that was really good and that others might like. Veggies can get old and occassionally I want something sweet with supper. Since rhubarb is a veggie, I cut up 2 cups and put it in a sauce pan with a little water. Cooked it on low until it was soft and like a soft and resembles a thicker sauce. I let the rhubarb cool a little and added a tablespoon of the Walden Farms strawberry spread. Added a little splenda. That's it! Tastes like the filling for a strawberry rhubarb pie. Very satisfying.
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Old 07-19-2010, 03:22 PM   #12  
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HI All, Hope everyone had a great weekend. Thanks for the article Elizabeth....very helpful...
I am 5 weeks away from the wedding and had my last really tempting weekend before the wedding this past weekend...It was my stagette!! I have to say that I cheated on Saturday and Sunday....and now have to jump back on the wagon.....Once you cheat it is so hard to stop....so for those who haven't....fight the temptation....you just feel like having just one more thing and then another....anyhow....today this site has helped me refocus...and not cheat...it's really hard...I almost went to get a bag of chips!!! But reading everyone's supportive posts has really helped...

So this week I have my 1st dress fitting (thursday) and I will be about 20pds less than when I bought it!!! Can't wait to see how it fits...

Just wanted to thank you all....this site has been a life saver!!!

Sending you all my positive thoughts....keep up the good work...
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Old 07-19-2010, 04:13 PM   #13  
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Originally Posted by kiki28 View Post
not to mention i HATE eating salads...the walden farms dressings are GROSS and a waste of $$! ......i am so confused right now
I think a lot of people get this feeling about 3-4 mos. into the plan...it seems like it's gone on forever and will go on forever, it's overwhelming. Think back to what you were doing and how you felt 4 mos. ago...and now project forward to how you want to feel 4 mos. from now. But think of it this way: whether you are on plan or not, the next 4 mos. will pass. So, YOU can choose whether 4 mos. from now you will weigh 30-50 pounds less, or not.

Not to sound harsh: If you are worried about affording products (IP or otherwise) maybe you can help motivate yourself away from cheating by focusing on the money you have spent. If you eat ice cream and other things and lose 1-3 days of ketosis/loss, then you are wasting a LOT of money for no weight loss.

Check out the recipes thread, there are some great (and really easy) salad dressing recipes there (I agree about the WF dressings). Here is a new one I made up last night that you might like as a taco salad dressing:
1/4c sugar free catsup
1/4c vinegar
1/4-1/2 tsp. smoky paprika
1/4 tsp cayenne
1/4-1/2 cup onion
1/4 c. Olive oil
Throw it all in a blender until emulsified. Start with the smaller amount of the spices, then add a little more till you get the "kick" you want. This will make a jarful of dressing, I used it (on salads for 2 of us) for about a week.
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Old 07-19-2010, 04:24 PM   #14  
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Quote:
Originally Posted by AugustBride View Post
HI All, Hope everyone had a great weekend. Thanks for the article Elizabeth....very helpful...
I am 5 weeks away from the wedding and had my last really tempting weekend before the wedding this past weekend...It was my stagette!! I have to say that I cheated on Saturday and Sunday....and now have to jump back on the wagon.....Once you cheat it is so hard to stop....so for those who haven't....fight the temptation....you just feel like having just one more thing and then another....anyhow....today this site has helped me refocus...and not cheat...it's really hard...I almost went to get a bag of chips!!! But reading everyone's supportive posts has really helped...

So this week I have my 1st dress fitting (thursday) and I will be about 20pds less than when I bought it!!! Can't wait to see how it fits...

Just wanted to thank you all....this site has been a life saver!!!

Sending you all my positive thoughts....keep up the good work...
You are welcome...FYI the numbers are every 15lbs is one size less... supposedly. So let us know!
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Old 07-19-2010, 04:29 PM   #15  
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Hi everyone! Just got back from a weekend away and am catching up on all the posts from the weekend. You miss so much when you're offline for a few days! I have a few shout-outs...

Jordanna ~ CONGRATS!! I'm so pleased for you! Wishing you a happy, healthy pregnancy!

Carla ~ Glad to hear that you are enjoying your vacay and back in fat-burning mode!

Kelsey ~ Sorry to hear that you're feeling down...you'll figure it all out I'm sure so don't stress about it too much!

BrittStar & TaylorMayde ~ LOVE your new profile photos! You all look fantabulous!

PitaEllie & Erin ~ I think I'm joining you fine ladies in the IP AA club! I swear that my only real cheats have been alcohol-related (see OOPS! thread). Oh well...it's summer and what can you do?! Sorry to hear that things have been rough for you PitaEllie...hope things look up soon! Erin...love your new profile pic...you and your hubby are so cute together!

My weigh in is tonight...not sure once again what the outcome will be. Hoping for a loss...will keep you posted.

Hugs and willpower dust to all!
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