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Old 06-03-2016, 11:25 AM   #241
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Aside from watching your caloric intake and getting balanced real food, it is obvious to me, that maintaining optimum nutrition means making adjustments as we age, as exercise levels, hormones and other system functions decline.
This.

I am dismayed that in spite of being able to maintain my weight (5'3", 118 lbs) for over 30 years via a regular 'diet' of miles and hours of hiking, biking, race walking, stair climbing at the gym, etc., per week, I can no longer take my metabolism for granted. It's slowing down, clearly.

I do find, however, that eating things as close to how they stood on, or came out of, the ground as possible makes an enormous difference in pretty much everything - my energy level, my daily caloric consumption, my mood, my ability to concentrate, and my sleep. For sure I love sugar, but processed sugar increasingly does not love me back. So, I've accepted that moving forward it's just not in the cards. The benefits of removing it far, far, far outweigh keeping on with it.

Having just disembarked from a four week river cruise with non-stop food, anecdotal evidence indicates those with weight issues carried far heavier plates to the table than those without. Additionally, my spouse and I had the gym to ourselves the entire cruise. In fact, our dedication to arising early in order to workout before breakfast caused us to become quasi-celebrities by the end of the trip. People couldn't seem to understand why we bothered, which I found rather sad. The benefits in energy and mood we receive in return for our 60 minutes of perspiration are amazing, and we struggle to understand why people regularly choose to forego such an automatic life quality improvement vehicle. And yes, for sure it assists in managing weight, but increasingly that is secondary to the other positive benefits it delivers.
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Old 06-03-2016, 12:34 PM   #242
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I do find, however, that eating things as close to how they stood on, or came out of, the ground as possible makes an enormous difference in pretty much everything -
That's a great way to describe this way of eating.
May I use it?
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Old 06-03-2016, 05:55 PM   #243
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Agree with Eliszabeth T.

We cruise often. One only has to watch the buffet traffic for five minutes to understand why there is an ever increasing trend to obesity. The sad thing for us is watching families whose children are overweight by a considerable margin. It is a terrible way to start life and an indicator of what is to come. Perhaps they should teach more about healthy diets at school.. some of it might stick.

We don't exercise to loose weight, we do it to feel better. Besides, if we sit around doing nothing there is a tendency to snack on junk food. Far better to get out and be active. It achieves both of our goals. We immediately felt better after eliminating the processed and fast foods from our diet. After doing this we noticed that all of our food started to taste better. The hardest part was cutting back from my usual glass of wine every day to just a few times a week.

We decided some time ago that if we were going to have the retirement that we desired, and do the things we wanted to that we had to be in good health. So we moved down that path and it has yielded more benefits that we anticipated.
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Old 06-03-2016, 06:15 PM   #244
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I do find, however, that eating things as close to how they stood on, or came out of, the ground as possible makes an enormous difference in pretty much everything - my energy level, my daily caloric consumption, my mood, my ability to concentrate, and my sleep.
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That's a great way to describe this way of eating.
May I use it?
You may!
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Old 06-03-2016, 06:22 PM   #245
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There's a pretty good book out that explains very well why a "lower carb" diet makes sense for weight loss - "Always Hungry". It's not fanatical about carbs and does allow many fruits and even some whole grains (And they mean the whole grain - as in chunks) in the later stages.

It's got some pretty good recipes in it. I particularly like the Shepherd's Pie and the waffles made from garbanzo bean flour.

The doctor who wrote the book emphasizes controlling insulin levels. Insulin is called "fat fertilizer' for its tendency to force the body to store calories as fat.

As always, one's response to any diet is individual so YMMV. Do what works for you.
Thanks, I'll see about ordering the book.
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Old 06-04-2016, 04:58 AM   #246
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I replaced a very high carb breakfast (oatmeal with raisins and granola topping with honey and a bagel with sun butter and all fruit preserves) with a low carb, high protein, high fat breakfast that sustains me much longer without getting hungry on about half the total calories.
Can you please share what's on your typical breakfast menu? Thank you!
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Old 06-04-2016, 05:06 AM   #247
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I avoid buffet and all you can eat place. Cruise is another thing I have not been on. I've heard too much food. It's much easier to gain weight then to lose weight. I don't want to get there in the first place.
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Old 06-04-2016, 06:13 AM   #248
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I wish I could say, as so many do, that I "felt better" after cutting out sweets and junk food, but it didn't make a bit of difference in how I feel. I don't have any more energy, don't sleep any better, don't get fewer colds or whatever. Still, I feel it was worth doing.

I did it for my oral/dental health. Despite diligent oral hygiene, I was developing early gum disease. I decided to greatly reduce my consumption of refined sugars that could be encouraging bad bacteria to colonize my teeth. Subsequent check-ups confirmed that my gums appreciated the change in diet. I also lost about 5-6 pounds.
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Old 06-04-2016, 06:50 AM   #249
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I have less mood swing if I control my blood sugar. Wish I knew it when I was younger.
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Old 06-04-2016, 07:45 AM   #250
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Can you please share what's on your typical breakfast menu? Thank you!
My perfect low carb breakfast, which keeps me humming until lunch, is an egg (good protein), some avocado (good fats), and some fruit. Egg and avocado taste delicious together, regardless of how the egg is served (boiled, scrambled, or fried).

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I wish I could say, as so many do, that I "felt better" after cutting out sweets and junk food, but it didn't make a bit of difference in how I feel. I don't have any more energy, don't sleep any better, don't get fewer colds or whatever. Still, I feel it was worth doing.

I did it for my oral/dental health. Despite diligent oral hygiene, I was developing early gum disease. I decided to greatly reduce my consumption of refined sugars that could be encouraging bad bacteria to colonize my teeth. Subsequent check-ups confirmed that my gums appreciated the change in diet. I also lost about 5-6 pounds.
I think some folk, like myself, are more sensitive to blood sugar spikes/plunges than others. It's brutal, so consider yourself fortunate if you don't know what I'm referring too.

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I have less mood swing if I control my blood sugar. Wish I knew it when I was younger.
This, along with my energy remaining more consistent, as well as my appetite.
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Old 06-04-2016, 08:32 AM   #251
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.snip.... good sounding breakfast


I think some folk, like myself, are more sensitive to blood sugar spikes/plunges than others. It's brutal, so consider yourself fortunate if you don't know what I'm referring too.
Great comment.

I used to think that folks who claimed sugar spikes were a little daft in the head. Till I changed how I ate and realized I had them every day and thought it was normal! I never understood how I could eat, stay hungry and have zero energy other than short bursts of thoughts that went in circles. I was a hummingbird running from one sugary food to the next, believing that was normal. Ate that way most of my life, how silly.
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Old 06-04-2016, 08:47 AM   #252
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I wish I could say, as so many do, that I "felt better" after cutting out sweets and junk food, but it didn't make a bit of difference in how I feel. I don't have any more energy, don't sleep any better, don't get fewer colds or whatever. Still, I feel it was worth doing.
I do not know how recently you made these changes, but I would say that positive nutrition changes made in the near term may take a longer period to materialize in how you feel. Our bodies are complex systems, especially given hormones, mitochondria, etc and not everyone will react the same to changes and finding the right balance to increase energy levels.
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Old 06-04-2016, 09:31 AM   #253
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Late 2014. But I felt fine to begin with. No mood swings. Just worried about my teeth.

Based on how others write of big changes in their energy levels, I did hope that I would discover some new well-spring of unfamiliar vitality, but I feel the same as ever.


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I do not know how recently you made these changes, but I would say that positive nutrition changes made in the near term may take a longer period to materialize in how you feel. Our bodies are complex systems, especially given hormones, mitochondria, etc and not everyone will react the same to changes and finding the right balance to increase energy levels.
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Old 06-04-2016, 10:11 AM   #254
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Late 2014. But I felt fine to begin with. No mood swings. Just worried about my teeth.

Based on how others write of big changes in their energy levels, I did hope that I would discover some new well-spring of unfamiliar vitality, but I feel the same as ever.
Keep up the good work, continue to eat healthier and try to exercise 30 minutes per day.
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Why do we get fat?
Old 06-04-2016, 08:45 PM   #255
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Why do we get fat?

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Can you please share what's on your typical breakfast menu? Thank you!
My normal weekday breakfast:

~1/2 cup full fat plain greek yogurt
~1/3 cup berries (blue, black, rasp... whatever's on sale)
1 scoop vanilla whey protein isolate powder
pour small amount of plain kefir to mix protein powder
If I'm training, I'll add ~1/4 cup of granola. Mix well, eat. 60ish g protein + fat, only carbs from the berries (and granola).

Simple, fast, satisfying. I have gone from eating that at 6:45a until 1:30 or 2pm before I get really hungry, though I usually eat lunch before that.

Before long runs on weekends, I still do some oatmeal with raw honey, raisins, topped with walnuts.

On weekends, I do bacon and scrambled eggs covering half an avocado covered in salsa with a piece of fruit.

Coffee. Always coffee... with heavy whipping cream.

And water.
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Old 06-05-2016, 07:21 AM   #256
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My normal weekday breakfast:

~1/2 cup full fat plain greek yogurt
~1/3 cup berries (blue, black, rasp... whatever's on sale)
1 scoop vanilla whey protein isolate powder
pour small amount of plain kefir to mix protein powder
If I'm training, I'll add ~1/4 cup of granola. Mix well, eat. 60ish g protein + fat, only carbs from the berries (and granola).

Simple, fast, satisfying. I have gone from eating that at 6:45a until 1:30 or 2pm before I get really hungry, though I usually eat lunch before that.

Before long runs on weekends, I still do some oatmeal with raw honey, raisins, topped with walnuts.

On weekends, I do bacon and scrambled eggs covering half an avocado covered in salsa with a piece of fruit.

Coffee. Always coffee... with heavy whipping cream.

And water.
Thank you for sharing this, Nash
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Old 06-05-2016, 08:42 AM   #257
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Nash, that breakfast does sound good, its making my mouth water
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Old 06-05-2016, 10:37 AM   #258
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Include me with the 'weigh myself every day folks'. I find that this helps keep me focused on my goal. While my weight will vary a good 4 pounds in either direction from day to day, the trend is what I am looking at.
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Old 06-05-2016, 08:35 PM   #259
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Thank you for sharing this, Nash

No problem... Love talking nutrition!
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Old 06-07-2016, 09:36 AM   #260
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I want to throw out a quick, high energy breakfast for days when I'm on the run, that being a 1/2 cup of almonds (@ 280 calories) and a banana. Great energy combo, if not the yummiest breakfast on the planet, but one I can eat on the go, and that will keep me going until lunch with no jarring drops in blood sugar.
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