I tend to find that there are a few things that help out a sluggish metabolism. (ie-having trouble losing at a more moderate calorie level of 1400-1500) The first thing I recommend to any woman is that she take up some form of strength training. What a lot of women do not realize, is that while they are burning lots of calories doing cardio like walking, running, aerobics, etc. is that they are not training the muscles of their entire body. Walking tends to work mostly your front and back thighs and calves, rollerblading tends to work your inner and outer thighs, etc. and so on...with strength training you work each individual body part-which causes a MUCH nicer physique and body shape, and you also strengthen the underused muscles that you do not work a lot during your regular cardio exercise-this can also help avoid injury during your cardio sessions when all of the muscles are balanced. There are too many benefits to count...a firmer body, less likely to have an injury, reduced risk of osteoporosis through weight bearing exercise, and the most fun of all is that your body burns calories quicker when it has more muscle! So by adding strength training you will soon be able to lose at a higher calorie level-and I like to eat, so that is great for me.
I also think it is great to surprise your muscles now and then. If you walk every day for exercise, once in a while do an aerobics tape, or do a run-walk session (run 2 minutes, walk for 3, repeat) or swim, walk but in a more hilly area or deepen the incline on the treadmill, take a Pilates class, bike ride, etc. Your body can get used to doing the same thing over and over again and will burn less calories after a while if it doing the same thing over and over again.
gypsy-protein is not bad for your heart-it is essential to feed your muscles. What is bad for your heart is the saturated fats in some meats and fat sources. The key is to think of "solid at room temperature=bad." Cut the fat off of the edges of a steak or pork chop, don't use shortening, avoid bacon and choose skim dairy over whole milk and cream...it is the solids that have the saturated fat. Saturated fat is also added to "shelf stable bakery items." (think Hostess and Little Debbie products) This is why they can be on the shelf for ages and not get dried out or stale-they are pretty bad for your heart as well. Protein from lean chicken breast, seafood, extra lean meats...these are fine and are not affecting your heart negitavely by going over the RDA. Concentrate on getting your 100% dv of calcium, and take a multivitamin-and don't worry so much about each and every nutrient. If you are getting a variety of fruits and vegetables in your diet-varying them each day/week instead of eating the same old apple each and every day-then you will be fine. I usually check the sale ads each week and buy the produce that is on sale so I am not always eating the same old thing-last week was apples, dried apricots, and bananas-this week's ad that I just got has strawberries, nectarines, and peaches on sale. I get different fruits and veggies each week and save money at the same time.
Here was my menu for yesterday:
Protein meal replacement bar-220
royal jelly supplement-25
yogurt-80
small baked apple with cinnamon and Splenda-80
pita pizza-230
stuffed cabbage roll-190
strawberry whole fruit bar-80
small piece of lean beef-200
2 servings vegetables-100
1s. whole wheat bread-60
1T. peanut butter-95
total-1360
it wasn't really divided into meals...a lot of times I like to graze all day, not really eating a full meal, just smaller more frequent snack size meals.
As far as yogurt-the Wal-Mart brand is fast free and sugar free, and Blue Bunny has a fat free sugar free kind sweetened with Splenda-they are both pretty good. Also-a lot of times if you want a certain brand and your local grocery store does not carry it, they will get it in for you if you call them and ask for it. I asked our Wal-Mart to carry a certain brand of baby cereal for me and my son a couple of years ago, and they got it in in about a month. It never hurts to ask.
Aphil