Re: My Nutrition Sucks

[Guest guest]

Robin,

I somehow missed your original post (I've had a nightmarish 3 weeks of

computer problems so I'm not surpised). I just now read of your concerns

over family history of Diabetes.

I work a great deal with people in prevention of diabetes (and other

diseases). There are several very effective ways to prevent this disease,

and if you are following BFL you are already doing the most important ones:

exercise and eating well. IMHO it isn't the quantity of carbs you want to

be concerned with, it is the quality. The carbs in BFL are high quality

foods. Exercise is also key - in keeping your body weight within a

" normal " range, and by lowering body fat and increasing lean muscle mass you

are one step ahead of others who are predisposed to diabetes and do not

exercise.

Then comes supplementation. There is a product on the market that works

very well for stabilizing blood sugars - both in diabetic and non-diabetics.

It is called Chromate. This is niacin bound chromium that evens out blood

sugar. I haven't yet investigated to see if it is in any of the EAS

products. It is in a product from my company, and I have also found it in

nutritional drinks - Sobe for example has it in some of their Lean drinks.

Another blood sugar stabilizer is fiber - good, soluble fiber, not just

bulking agents such as Metamucil.

My main point is if you are doing BFL you are already doing a lot to prevent

diabetes. Those who are prone to this disease who work hard to have good

health generally are able to keep diabetes at bay. If you are exercising,

have proper body weight and eating well, then good quality carbs are not

going to push you to having diabetes. Just being aware of your

predisposition and being willing to do what it takes to prevent the disease

puts you light years ahead of most people!

Ann

Ann McCrea, RN

Preventative Health

[Guest guest]

I have the same problem. There are some great days and some lousy days. I

think when I officially enter the challenge I will really dedicate myself to

the nutritionally aspect of the program. I admire your spirit and

determination. Hang in there! WE CAN DO IT!

Norma

[Guest guest]

N [nankeb@...] wrote:

> So this week off from work was going good until today. For some reason I

> woke up hungry. I had to wait some time before I could do my cardio, did it,

> then had a shake. I've been hungry ever since. Don't understand why!

not enough fiber or not enough fat in the diet are some causes of hunger.

perhaps you can experiment which it is that causes you to feel full.

a shake is not exactly a meal. duno what was in your shake but

maybe eat a banana for bulk and add a spoonfull of flax oil to your shake see

if that helps.

unless you have just made radical changes to your diet, your body usually has

a pretty good idea of what it needs.

Deus

[Guest guest]

The nutrition part is what is driving me crazy. I keep tweeking and revising.

I know, it's a good program the way it is, but it is still way too high in

carbs for me. There is no way that I can drink 2 of the protein shakes a day

and lose any weight. I am open for any and all suggestions. I find myself

basically leaning to a very high protein, very low carb plan. Am I defeating

my own purpose here?

On a good note, our brand new YMCA opened this week, so a new place to work

out, brand new equipment. Has anyone done Spinning before?

Robin

[Guest guest]

(This message responds to Robin's question re: nutrition. The post to which

this is a reply, has been copied and pasted to the *bottom* of this message.)

Hi Robin!

You mentioned your concern about carb consumption, especially your thought

that while consuming two " protein shakes " per day, you can't imagine that you

will lose any weight.

You also mentioned your thought that you would like to use a " very high

protein, very low carb " approach.

One question worth asking is: what specific products are you using as

" protein shakes? " There are so many. Do you mean Myoplex? There are several

varieties, and their nutritional content varies tremendously. For example,

Myoplex Deluxe (or perhaps even standard Myoplex) likely would be too high in

calories and carbs for you. A product such as Myoplex Lite - much lower in

carbs and calories - is frequently preferred by women and might be a better

fit.

Just for clarity, protein powders such as Simply Protein from EAS can be

shaken or blended to make a " shake, " and would be lower in carbs than

Myoplex, generally. These are intended for protein supplementation, however,

and not as " meal replacements " in a six meal schedule which includes at least

three, whole food meals.

Let me see if I understand your concern correctly. Do you intuitively feel

that following the BFL nutrition plan " to the letter " won't lose you any fat?

Or is there some specific reason in your case, some medical or scientific

one, why you think this?

Another thought is, if you don't mind preparing six, whole food meals per

day, the shakes aren't required - provided all six meals follow the " rules "

in the book. If you simply happen to dislike shakes, you could go with whole

food instead. Also, other products abound that might help. EAS offers

pre-mixed shakes; Myoplex and Simply Protein bars and other products. These

can help if you want something different that still offers convenience.

My wife Cherita has talked with a number of women about concerns that

resemble your own. Many women she knows have felt - upon learning about the

nutritional aspect of BFL - that there would be no way for them to lose fat

while eating six meals per day, especially if those meals each included a

portion of carbs. Cherita always points out that: 1) they are six *small*

meals, 2) the portion sizes must be appropriate, and 3) if you are working

out six days per week with proper intensity, you will need the carbs in those

meals to give you energy and keep your metabolism running high enough to burn

the fat.

The key to making the nutrition part of the program succeed, I'm convinced,

includes following the whole program - including the exercise. I have known

people to have trouble, who workout half-heartedly, achieving no serious

intensity whatever. That leaves the metabolism running at altogether too slow

a pace, and messes up the overall balance.

As for a high protein, low carb alternative: although such plans do succeed

in achieving weight loss, and although I know people who've lost weight using

such a method, I'm not thrilled with it. In my experience, people losing

weight this way are likely to lose muscle in the process. Also, I have yet to

meet a person who has stuck with such an approach for a long period of time.

After a while, they cave in to cravings for foods they've missed. Free Day in

BFL is a built-in safety valve protecting against such eventual collapse.

If you would like some details regarding how to make certain that your

nutrition program includes the right amount of the right kind of nutrients,

such as protein, carbs and calories - and assuming you don't mind doing a

little more " number crunching " for a short time - I recommend the Hussman

site at http://www.hussman.com/eas Also, reading the essay there, which is

called " Why the Body-for-LIFE Program Works, " may increase your confidence in

the reasons why this specific program will produce the results you seek. You

suggested that you've already tried some " tweaking " - perhaps you've already

seen the site. If not, I recommend it, because it offers wise advice on how

to keep the " tweaks " within reasonable, rather than catastrophic, bounds.

I hope that helps! More power to you, Robin!

Energetically,

(Below is the repeated message from Robin to which the above post is a reply):

In a message dated 12/21/00 6:53:22 AM, literaryprowess@... writes:

<< The nutrition part is what is driving me crazy. I keep tweeking and

revising.

I know, it's a good program the way it is, but it is still way too high in

carbs for me. There is no way that I can drink 2 of the protein shakes a day

and lose any weight. I am open for any and all suggestions. I find myself

basically leaning to a very high protein, very low carb plan. Am I defeating

my own purpose here?

<<On a good note, our brand new YMCA opened this week, so a new place to work

out, brand new equipment. Has anyone done Spinning before?

Robin >>

FMBC: Fitnesss and the Mind-Body Connection

an unofficial Transformation Support site

and " on ramp " for Body-for-LIFE

by and Cherita Axel

http://fitmind.home.mindspring.com

[Guest guest]

Hi :

Thank you for your very thorough and thoughtful reply. I truly appreciate

your feedback. I've answered some of the questions below.

<< One question worth asking is: what specific products are you using as

" protein shakes? " There are so many. Do you mean Myoplex? There are several

varieties, and their nutritional content varies tremendously. For example,

Myoplex Deluxe (or perhaps even standard Myoplex) likely would be too high

in

calories and carbs for you. A product such as Myoplex Lite - much lower in

carbs and calories - is frequently preferred by women and might be a better

fit.>>

I've been using as one of the meals (and not even every day) a Vitamin World

brand of supplement. When I compared ingredients to the EAS brand, they were

very comparable. 37g protein, 24g carb. They were 1/3 the price which is why

I bought them. I don't think I've checked the Myoplex Lite brand, so probably

should take a look at them.

<<Let me see if I understand your concern correctly. Do you intuitively feel

that following the BFL nutrition plan " to the letter " won't lose you any

fat?

Or is there some specific reason in your case, some medical or scientific

one, why you think this? >>

I can't remember if I've ever given an official intro or not here, but as

some background: I'm an ex-bodybuilder, but have been out of the loop for

about 13 years (babies, momhood). No excuse, I know. But definitely way out

of shape. I have a long family history of diabetes and other blood sugar

problems, so I know from past experience that I really need to watch the

carbs. A baked potato = a doughnut as far as I'm concerned.

On another note, when I was body building, I took some " unauthorized

supplements " which truly wreaked havoc on my metabolism. I intend to do get

back in shape this time clean and straight.

Thanks again for all your input. I looked at your web page. You and your wife

are doing an incredible job!

Robin in Ohio

[Guest guest]

In a message dated 12/21/2000 8:48:18 AM Eastern Standard Time,

alysd38@... writes:

<< Not to sound sarcastic, but, have you tried the plan,

as is, for an extended period of time to be sure that

you cannot loose fat on it? I did the Atkins thing,

so I know where you are coming from. I lost a ton of

weight, very quickly, and probably broke a great deal

of my carb addiction. But I could not keep eating

that way for life (I think my gall bladder would have

atrophied), and when I stopped I gained 2/3rds of the

weight back.

Someone, on some list, said " do the program for 12

weeks before you " tweek " anything. I think that is a

good idea. You cannot say that something failed you

if you have not really followed the directions. >>

Thanks, Barb, for your input. I just posted a mini-bio so that might help you

to understand where I'm coming from. I know from past experience what my body

does with certain foods. I am in the gym 6 days a week and I know that part

of the program very well. It's the nutrition that has always been a problem

for me.

Robin in Ohio

[Guest guest]

(The following post replies again to Robin, continuing the discussion about

her nutrition concerns. This post also comments on her concerns about

diabetes. The post of hers to which this responds, is copied and pasted to

the *bottom* of this message.)

Hi Robin!

Thank you for your kind remarks about our Web site, and about my wife and me!

I'm not familiar with the shake that you are using, but you are right that

comparing its nutritional content to Myoplex Lite is a good idea. Many women

following the program - my wife included - have sometimes used half of a

regular Myoplex to roughly equal a Myoplex Lite. You may be able to do that

with your shake of choice. It may then be more appropriate to your needs. And

it would last twice as long, making it even more economical for you.

Regarding your concerns about diabetes, clearly you have medical concerns

beyond my " non-medical doctor " level of expertise. ;-) I'm just an

experienced BFLer, not a degreed medical professional. :-) So naturally,

consulting with a doctor would be a good idea.

Fortunately, there is a medical doctor who is also a BFL champion - who is

passionately interested in diabetes and BFL - and who has written about it. I

highly recommend that you check out the Chat with Champions interview with

Dr. Life, M.D. It's at the Body-for-LIFE official Web site. Here is

the URL to take you directly to his chat:

http://www.bodyforlife.com/rebroadcast.asp?id=1 & chat=14

Dr. Life even mentions in that interview how you can contact him with

questions. I have a feeling you may want to do that.

Dr. Life is one of my personal favorite champions, for multiple reasons, but

one of them is that he's very " down-to-earth " about the challenges he has

faced in implementing the program. He readily admits, for example, that

sticking to the nutritional aspect is his personal, biggest challenge! I

think his comments along these lines can really help people - because he's

made an *incredible* transformation. Yet, even as a highly knowledgeable

M.D., it's possible to relate to the problems he has faced in making the

program work. I'm betting you may feel less " alone " after reading his words.

Dr. Life also has a regular, excellent column in *Muscle Media* magazine. And

guess what? In the January/February 2001 issue, which may now be on magazine

shelves at your local GNC or other store - he answers two questions: one is

about Type II diabetes and BFL; the other is about stabilizing blood sugar.

He recommends the following Web site for information about selecting carbs

that will help in this effort:

www.diabetesnet.com/gi.html

I just tried the address, which did not work the first time. But when I tried

a second time it did work. :-) You will find a Glycemic Index there that will

help you select " slow burning carbs " that are less likely to play havoc with

your blood sugar.

By the way - thanks for clarifying about your personal history. It's possible

that you posted that information before, and I forgot. Sometimes I do get

confused. :-) Hopefully I will remember your details now. I will certainly

try! :-)

Again though - I'm no medical doctor - and I think it would be wise in your

case to find one who can help you. Perhaps Dr. Life can - especially given

his familiarity with the program, and even with patients in his practice who

have used BFL to help combat diabetes. Also, your personal health history may

raise some questions or issues with which a health specialist could help.

I hope this information proves helpful, and I congratulate you on making

healthy decisions to make a positive change. I *know* you can reach your

goals!

Happy Holidays, Robin!

(The following is the post of Robin's, to which the above remarks reply.)

Hi :

Thank you for your very thorough and thoughtful reply. I truly appreciate

your feedback. I've answered some of the questions below.

<< One question worth asking is: what specific products are you using as

" protein shakes? " There are so many. Do you mean Myoplex? There are several

varieties, and their nutritional content varies tremendously. For example,

Myoplex Deluxe (or perhaps even standard Myoplex) likely would be too high

in

calories and carbs for you. A product such as Myoplex Lite - much lower in

carbs and calories - is frequently preferred by women and might be a better

fit.>>

I've been using as one of the meals (and not even every day) a Vitamin World

brand of supplement. When I compared ingredients to the EAS brand, they were

very comparable. 37g protein, 24g carb. They were 1/3 the price which is why

I bought them. I don't think I've checked the Myoplex Lite brand, so probably

should take a look at them.

<<Let me see if I understand your concern correctly. Do you intuitively feel

that following the BFL nutrition plan " to the letter " won't lose you any

fat?

Or is there some specific reason in your case, some medical or scientific

one, why you think this? >>

I can't remember if I've ever given an official intro or not here, but as

some background: I'm an ex-bodybuilder, but have been out of the loop for

about 13 years (babies, momhood). No excuse, I know. But definitely way out

of shape. I have a long family history of diabetes and other blood sugar

problems, so I know from past experience that I really need to watch the

carbs. A baked potato = a doughnut as far as I'm concerned.

On another note, when I was body building, I took some " unauthorized

supplements " which truly wreaked havoc on my metabolism. I intend to do get

back in shape this time clean and straight.

Thanks again for all your input. I looked at your web page. You and your wife

are doing an incredible job!

Robin in Ohio

---

FMBC: Fitnesss and the Mind-Body Connection

an unofficial Transformation Support site

and " on ramp " for Body-for-LIFE

by and Cherita Axel

http://fitmind.home.mindspring.com

[Guest guest]

:

Thank you for some very excellent resources. I will check those out today. I

should have posted here weeks ago instead of wallowing around in my own

confusion.

Ann:

I appreciate your information also. I'm a little more than a predisposition

to diabetes, but nothing that can't be controlled. I take 400 mcg of

Chromium Picolinate a day. Are we talking about the same supplement?

Thank you both. Great information.

Robin in Ohio

[Guest guest]

(In this post, I respond to a recent post of 's, nankeb@....

In her post, wonders about possible causes of feeling hungry. I offer

some tips on what to do when feeling that way. The post to which the

following is a reply, is copied and pasted toward the bottom of this message.)

Hi !

Just so you know, there are some things you can do in the event that you feel

hungry, when it's not yet time for another meal.

1) drink more water

Often, people find that this helps them feel more " full " - and we should be

drinking plenty of water on BFL, anyway.

2) eat extra Authorized Vegetables

In the BFL audio book, and in online chats, Bill points out that the

calories and carbs in vegetables on the Authorized list are so low, that you

can go ahead and eat as many extra as you feel like. One thought though: you

probably don't want to eat too many too close to a workout, as there may be

some " competition " between the demands your body makes for digestion vs. for

exercise.

3) change the order of your shakes vs. your whole food meals

Bill does recommend that people have a shake as their meal, one hour

after working out. He has good reasons for this recommendation, but it's not

as though it's an absolute rule, either. If you find that your hunger is less

by consuming shakes and whole food meals in a different order than you do now

(such as switching every other meal vs. having two shakes in a row), I think

that's an option.

Sometimes people don't think of these things, in part because they aren't

emphasized in the book as much as in other places. But I think they can help.

Also: you may well be right that recent upheaval in your schedule may be

throwing your body off. In time, the whole " hunger thing " might correct

itself without any special adjustments.

Good luck and keep going strong, !

In a message dated 12/21/00 10:25:39 AM, nankeb@... writes:

<< Well the shake wasn't the only thing I ate, well ok it was at that time,

then three hours later I have a real meal, and then something every three

hours after that. Usually I am satisfied with this. But yesterday it was

weird, where the shake just didn't satisfy me at all and I was hungry all

day long. Maybe as I'm on vacation and my schedule is all out of whack, I

should be eating something protein when I first get up and then an hour

later exercise. This way my body isn't starving by the time I've done my WO,

waited an hour and then eat.

<<I think I'll also give the flax oil a try as I've heard good things about

it.

<<Thanks,

>>

---

FMBC: Fitnesss and the Mind-Body Connection

an unofficial Transformation Support site

and " on ramp " for Body-for-LIFE

by and Cherita Axel

http://fitmind.home.mindspring.com

[Guest guest]

In a message dated 12/21/2000 9:35:58 AM Eastern Standard Time,

dddeaton@... writes:

<< I know your from the old book on eating and lifting but I really

believe you will be pleasantly surprised on the progress you will

make. Best wishes " Taz " >>

Thanks for the dietpower link, . And you are right about being from the

" old book on eating and lifting. " LOL I can remember several of us downing

6-8 cups of coffee right before lifting. (Now THAT'S thermogenic.) Ah, the

good old days--Not!

Robin in Ohio

[Guest guest]

Hi Robin in Ohio!

You're most welcome - glad to be of help! Let us know what you discover.

Best,

---

FMBC: Fitnesss and the Mind-Body Connection

an unofficial Transformation Support site

and " on ramp " for Body-for-LIFE

by and Cherita Axel

http://fitmind.home.mindspring.com

[Guest guest]

, regarding your being hungry all day, have you

looked at your eating plan again to be sure you are

still getting what you need?

I know that the book says to not worry about counting

calories, but for me I had to in order to be eating

enough. My years of restrictive dieting didn't let me

think that eating so much would have results so little

by little I reduced my serving sizes. I charted

calories for a week and had a hard time getting myself

to keep them up to 1450, my BMR according to Hussman.

It occurred to me the other day that as we progress in

this plan we have to re-evaluate some things. More

lean mass means more protein needs (some people say it

is a gram per pound of body weight per day, but

Hussman says a gram per pound of lean body weight, so

that will change as you loose fat). A faster

metabolism means a higher intake need at some point,

doesn't it?

Just some thoughts. How is today going? Maybe it was

just yesterday.

Barbara

__________________________________________________

[Guest guest]

--- literaryprowess@... wrote:

> The nutrition part is what is driving me crazy. I

> keep tweeking and revising.

> I know, it's a good program the way it is, but it is

> still way too high in

> carbs for me. There is no way that I can drink 2 of

> the protein shakes a day

> and lose any weight.

Not to sound sarcastic, but, have you tried the plan,

as is, for an extended period of time to be sure that

you cannot loose fat on it? I did the Atkins thing,

so I know where you are coming from. I lost a ton of

weight, very quickly, and probably broke a great deal

of my carb addiction. But I could not keep eating

that way for life (I think my gall bladder would have

atrophied), and when I stopped I gained 2/3rds of the

weight back.

Someone, on some list, said " do the program for 12

weeks before you " tweek " anything. I think that is a

good idea. You cannot say that something failed you

if you have not really followed the directions.

As for weather or not you are defeating your own

purposes, go to www.hussman.com and read about how

protein and carbs are used. I think it will help you

to understand.

Barbara

__________________________________________________

[Guest guest]

> On a good note, our brand new YMCA opened this week, so a new place to

work

> out, brand new equipment. Has anyone done Spinning before?

I am a certified Spin instructor. E-mail if you want to ask any questions!

Dana

[Guest guest]

--- literaryprowess@... wrote:

> Thanks, Barb, for your input. I just posted a

> mini-bio so that might help you

> to understand where I'm coming from.

Posted where? On the egroups page, or on a profile

somewhere?

Fair enough on knowing how your body works. Just

giving suggestions, hope you did not think I was being

rude.

I have a REAL carb addiction. When I was doing

Atkins, a nurse friend of mine said " The only way that

program can be of any use is if you think you are

getting more than 60% of your daily calories from

carbs. In that case it might help you learn to

controle that " . I think I was getting about 80% of my

calories from carbs. I would go all week without

protein if I could. I'd take a loaf of bread over a

steak any day!!

So, we are all a little different. Good luck in

finding what works for you.

Barbara

__________________________________________________

[Guest guest]

--- Dana <shaky@...> wrote:

> I am a certified Spin instructor. E-mail if you want

> to ask any questions!

Could you explaint to us all the basics of spinning?

I am about to join a club that has spinning, but other

than it involves stationary bikes I haven't a clue

about it.

Barbara

__________________________________________________

[Guest guest]

Myoplex Lite only has 20g of carbs. If you don't have carbs in your diet you are going to be constantly tired. Even if you were to do a diet high in fat (like Atkins), you'd be ingesting more fat into your diet to give you an energy source. But a diet high in fat is unrealistic because it's not how you would normally eat. It's a crash diet. However, Body for Life is a diet that you can do for the rest of your life because it's proper nutrition, not a crash diet.

When you get on a consistent regimen of exercising, your metabolism will increase. That means you will increase the rate at which you burn calories. Even though you think you eating more, you are nourishing muscles that have expended a ton of energy while exercising and now need to burn more energy to repair themselves. If the energy is not there, then they will steal the energy from muscles determined to be unnecessary...usually not fat because that's there to help you survive as you starve yourself.

-

[Guest guest]

Do you know how many mg of flaxseed oil a person should take? and how often?

Norma

[Guest guest]

I have done spinning Robin! I love it! Be sure and have plenty of water.

Bicycle shoes and a heart rate monitor are helpful as well. Oh, and a towel.

(smile) You also may want to be a gel seat for the ol buttocks! hahaha

My husband actually fell off of a spinning bike right in the middle of class

at the downtown YMCA so be sure if you make any adjustments to the bike, you

have secured the handlebars and seat correctly! I so looked like a bad wife

because I could not stop laughing. I told him to wear a helmet the next time!

hahhahaha. The room was dark and the woman in the bike in front of him nearly

had a stroke as she saw this guy suddenly laying on the floor in front of her

with a goofy smile on his face still clutching the handlebars in his hands as

he held onto them while he was flipping through the air and landing on his

head. He was okay though! Honest! LOL

[Guest guest]

Oh, that was my intention as I myself still crack up when I think of it... as

a matter of fact... I am cracking up right now! hahahhaah

[Guest guest]

Not to laugh at the expense of your husband, but the picture this creates is

a riot! Thanks for the giggle!

>My husband actually fell off of a spinning bike right in the middle of

class

>at the downtown YMCA so be sure if you make any adjustments to the bike,

you

>have secured the handlebars and seat correctly! I so looked like a bad wife

>because I could not stop laughing. I told him to wear a helmet the next

time!

>hahhahaha. The room was dark and the woman in the bike in front of him

nearly

>had a stroke as she saw this guy suddenly laying on the floor in front of

her

>with a goofy smile on his face still clutching the handlebars in his hands

as

>he held onto them while he was flipping through the air and landing on his

>head. He was okay though! Honest! LOL

>

[Guest guest]

Page 89

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In a message dated 22-Dec-00 05:43:01 PM Eastern Standard Time, luminacorp@... writes:

How do you guys know to take flaxseed oil???? Does it say in the body for life book? I happen to buy some at the health food store since it has omega acids in it, etc.

[Guest guest]

Cheryl

I'm taking organic flaxseed oil 1000mg everyday. I am wondering if I should

be taking more.

I will check in the manual. Thanks

Norma

[Guest guest]

Bill mentions the importance of EFA's (he mentions precisely Udo's Choice) in ones diet, in his Sports Supplement Review. If you don't have a copy, call EAS for one. They just released the 4th Edition and I saw a little while ago(in MM) where they were giving them out for free (just S & H).

I use Barlean's Flax Oil now as it is easier to get my hands on.

Here's the link for Flora Health, the manufacturers of Udo's Choice. http://florahealth.com/

Essentual Fatty Acids help with a number of things including building lean muscle mass and fat loss.

Cheryl