VJ Losers ;)

[brnidokiegurl 0]

Eat the Good Fat First

Choosing the right appetizers may help you eat less

Written by RealAge, Inc., peer-reviewed by Dr. Axel Goetz, September 2004

If you're trying to watch your weight, you don't have to entirely avoid that bread basket and dish of olive oil before your meal. Noshing on whole-grain bread dipped in olive oil may actually help you eat less overall. Consuming a small amount of healthy unsaturated fat, such as olive oil, before a meal slows the rate at which the stomach empties, which means:

You'll digest your food more slowly, so you'll eat less but still feel full.

Your blood sugar won't hit a high peak after you eat, but will remain at a lower, stable level.

Your body will more easily absorb fat-soluble vitamins such as A, D, E, and K, as well as fat-soluble nutrients such as lycopene and lutein.

It doesn't take much: Just 70 calories worth will do the trick. This translates into half a tablespoon of olive oil, 6 walnuts, 12 almonds, or 20 peanuts.

Rather than snacking on potato and tortilla chips that are typically high in trans fats and saturated fats, try preparing some of these healthy-fat appetizers. They are delicious ways to incorporate a bit of good fat at the start of your meal:

Spicy Almonds

2 tablespoons olive oil

2 cups dry-roasted unsalted almonds

1 tablespoon Worcestershire sauce

1 tablespoon brown sugar

2 teaspoons chili powder

1 teaspoon salt

1/2 teaspoon cayenne pepper

Heat the olive oil in a large skillet, then add the almonds and stir to combine. Add the Worcestershire, sugar, chili powder, and salt and stir until the almonds are evenly coated. Remove from heat and spread the almonds in an even layer on a baking sheet. Sprinkle them evenly with cayenne pepper and allow to cool. Makes 2 cups. Serving size: 12 almonds. Calories per serving: 89. Saturated fat per serving: less than 1 gram.

Savory Olive Tapenade

1 teaspoon capers

3/4 cup pitted green olives

3/4 cup pitted black olives

2 cloves garlic, minced

1/4 cup olive oil

1 teaspoon lemon juice

2 tablespoons fresh basil, chopped

pepper, to taste

Combine all the ingredients in a food processor and pulse until the olives are finely chopped. Serve with baked whole-wheat pita chips or thinly sliced toasted whole-wheat bread. Makes 10 servings. Serving size: 2 tablespoons of tapenade. Calories per serving: 74. Saturated fat per serving: 1 gram.

Zesty Pesto Spread

1 1/2 cups fresh spinach leaves

1/2 cup fresh basil

2 cloves garlic

1/3 cup olive oil

1/3 cup walnuts

2 tablespoons grated Parmesan cheese

pepper to taste

Combine all the ingredients, except the olive oil, in a food processor or blender until the mixture is finely chopped. While the food processor is running, slowly pour in the olive oil until the pesto is smooth. Spread onto whole-wheat crackers. Makes 14 servings. Serving size: 2 tablespoons of pesto. Calories per serving: 70. Saturated fat per serving: 1 gram.

Cool Caprese Salad (Tomato and Mozzarella Salad)

1 large vine-ripened tomato, cut into 6 thin slices

6 thin slices fresh mozzarella (part skim)

6 leaves fresh basil

1 tablespoon olive oil

1 tablespoon balsamic vinegar

Arrange the tomato slices on a large platter and top with the fresh mozzarella slices. Top each mozzarella slice with one fresh basil leaf, or sprinkle with finely chopped basil. Drizzle with the olive oil and balsamic vinegar. Makes 6 servings. Serving size: 1 tomato slice and 1 mozzarella slice. Calories per serving: 121. Saturated fat per serving: 4 grams.

Sweet and Spicy Peanut Dip

2 tablespoons olive oil

2 cloves garlic, minced

1/4 teaspoon crushed red pepper

1/2 cup creamy natural peanut butter

1 cup low-sodium chicken broth

1 tablespoon lemon juice

1 tablespoon brown sugar

1 tablespoon soy sauce

Sauté the garlic and red pepper in the olive oil over medium heat for 2-3 minutes. Remove from heat and pour the mixture into a food processor or blender. Add the remaining ingredients and blend until smooth. Serve cold with sliced carrots or cucumbers. Makes 16 servings. Serving size: 2 tablespoons of dip. Calories per serving: 70. Saturated fat per serving: 3 grams.

[^KK^ 3]

Does anyone have any good exercise techniques.

[brnidokiegurl 0]

All About YOU: Rise with Red Pepper

Here's a little known secret for curbing your appetite: red pepper.

Red pepper, when eaten early in the day, decreases food intake later in the day. Try adding a little to your egg-white omelet in the morning. Here's how it helps control hunger.

Capsaicin Catalyst

The capsaicin in red pepper may get the credit for decreasing appetite. The heat-giving ingredient appears to stop sensory information in the intestine from reaching the brain. It basically kills -- or stuns -- the message that you're hungry. Capsaicin may also give your metabolism a boost. Capsaicin might help protect against cancer.

For a breakfast that will really fire you up, add cayenne, hot red peppers, or jalapeno peppers to a frittata. These hotties all contain capsaicin.

[jg_am 0]

I amazingly didn't gorge myself at the graduation parties I went to! I have two more next weekend, but I lsot two pounds in the last week and a half. I'm hoping to be down to 185 by the end of June...just three pounds to go!

[one...two...tree 2,762]

Here's a worthwhile read about diet and our metabolism...

A friend gave me "UltraMetabolism" by Mark Hyman, M.D. to read. We are both interested in nutrition, weight-loss (if you look at us you'd wonder either why or that we are very successful at it)and now that we are entering our 50's, we are interested in food plans that will aid in extending our "later years" without compromising are love of food. We both also live with various forms of inflammations. It was with great relish, please forgive the pun, that I opened the spine of this book.

Dr. Hyman has a very simple plan which includes very healthy nutritional plans. Now I may have made that statement due to the fact that at the end of the book, I realized that with the exception of my fanatical love of coffee, I have used his plan as my nutritional mantra most of my life. So of course, I agree with the food plan, recipes, shopping lists and ideas.

Basically, the author promotes a mediterranean diet: whole grains, buy and serve organic groceries as much as possible, eat fresh, use healthy fats, cut out white and processed foods, etc...

The author starts out by explaining his simple plan for automatic weight loss by explaining what he feels are the seven myths that make you gain weight:

1-starving yourself. This actually throws off your metabolism from burning off unneeded calories because it begins to think you are starving yourself and therefore slows down it's natural process.

2 and 3-all calories are the same and all fats are bad. Not so, high-fiber and lean proteins will help maintain sugar levels and make you feel much more full for a longer period of time. Fats work the same, some will aid in clearing arteries/maintaining heart health, others will contribute to their demise.

4-low carb is best. Bodies need fuel, denying this will upset the body's balance.

5-skipping meals helps. He points out that Sumo wrestlers tend to skip meals and then gorge themselves every chance they can, which in effect, ties in to #1.

6 & 7- The French are thin because the drink wine and eat lots of fatty foods. No the French have learned to relax and enjoy their meals the way, unfortunately most Americans don't. They talk, spend time and this gives their bodies the chance to realize that they've had enough to eat.

...

He has several interesting tests to help you figure out how to lower your inflammations (which he says contributes with stress to weight gain), help break your bad habits and then how to "clean out the kitchen" to detox and start to a new and better way of living. I do like his inclusion of his own patient case studies. Probably anyone reading the text will find themselves in part or whole in at least one story.

In conclusion, I enjoyed finding out that according to the author, I'm eating an extremely good diet for a person who has a great deal of stress and inflammation in her life. I wish I could see me taking that one extra step and give up my morning caffeine, but alas-even the good must have at least one vice.

Carine has always been considered a nutritional "foodie", this book was a natural for her to read. For more of Carine's writing log onto: http://www.Carine-whatscooking.blogspot.com or http://www.fabulously40.com

[kisschick1976 0]

Does anyone have any good exercise techniques.

Are you looking for strength training, cardio or a way to incorporate the 2? If you use torrents, there's always loads of exercise videos you can download and burn onto a DVD I have a few Tae Bo routines saved on DVD, they are pretty good at doing both.

What kind of equipment do you already have? Jonny came up with a good workout for me, I just didn't stick to it a year ago. I really should pick it up again, it will help me shed these lbs faster. I just told him what I had here at the house and 30 min later he sent me an email with the workout It's simple and takes me less than 30 min to do.

[MichelleandCraig 1]

*bump* because I have something to say, and also because I'd like to keep this thread going too...

Ok, here it is. I am in serious need of all of you to kick my butt, encourage me, yell at me, scare me, whatever works. Yes, I have made some changes the past couple of weeks...I've eaten a lot more fruits and veggies and no potato chips...but I've slipped many times too. I've had a LOT more water and very little Coke...(just a few, but I used to drink 1 to 3 a day!!) I have NOT, however, exercised, at ALL. I lost 50 pounds before simply by modifying my eating and walking...I know without the exercise it's not going to come off and I just cannot seem to get my butt motivated! I think about it, talk about it, and don't do it. I know, IVERY MUCH KNOW it's just an excuse, but I"ve always been one of those people who is VERY warm in the summer..all the time...I feel like I'm melting. Well, it's been about 90 degrees even way up north here very day this week and no letup until midweek next week...I'm hot sitting down much less walking...then there's the back thing and whatever else is going on with me and blah, blah, blah, blah, BLAH. I know they're excuses, because even if I couldn't do as much as quickly as I did before, I could at least walk a *little* bit and get going. I need some *serious* motivation.

In a little bit I'm going to read this entire thread again...I thank ALL of you who have posted some great tips here...I'm going to see if I can get "pumped up" again by going over them.

I have been depressed over my weight anyway, and then since I quit smoking I've gained TWENTY pounds!!!! Most of my clothes from last summer don't fit, and I was nearly in tears this afternoon trying to find something to wear to my friend's house to help her get ready for her son's graduation party last year. I normally just wear jeans because I'm embarrassed over my legs (that are too chubby!) but it was so hot today I just couldn't..and it was SO depressing trying on my summer clothes. That should be motivation enough, but UGHHHHHHHHHHHHHHHHHHHHHHHHH. This is, just like I thought, *nearly* *but not quite!* as difficult for me as quitting smoking was. (Which, by the way, has been over for me for FIVE months on the 22nd!!!)

Please help everyone...YELL at me or something!!!!!!!! Any doctors that can scare me about my weight and bmi that is WAY too high??? M.

[one...two...tree 2,762]

*bump* because I have something to say, and also because I'd like to keep this thread going too...

Ok, here it is. I am in serious need of all of you to kick my butt, encourage me, yell at me, scare me, whatever works.

Please help everyone...YELL at me or something!!!!!!!! Any doctors that can scare me about my weight and bmi that is WAY too high??? M.

Hi Michelle,

My encouragement/advice would be to exercise everyday but make it part of your routine - such as walking from the office to a nearby place for lunch, taking the stairs instead of the elevator. If you weren't very active as a child, you may find that you're fighting against an old habit.

That Dr. Mark Hyman - who I mentioned earlier - on his program he mentioned a guy who jogged 8 miles a day and was still struggling to lose excess fat. Through a series of tests, they discovered that his body's metabolism was not burning as much calories as it should for the amount of exercise he was doing. The reason - it had become his routine for a long time.

So we have to vary the type of exercise we're doing and focus on exercising smarter instead of harder. You have to find some level of enjoyment from it or you won't stick to it.

...

As for food - I'd recommend trying as hard as you can to eliminate any foods with HFC (high fructose corn syrup) or partially hydrogenated vegetable oils (trans fats). Soda pop is the worst thing to be drinking - can you force yourself to drinking diet Coke if you must drink it?

[KarenCee 3]

HFCS is in almost EVERYTHING in this country! That's one of the things Joel noticed when he moved down here. For us, it's to the point that we have to pretty much make it at home from scratch if we want to eat some of our favourite foods. During the summer, when I'm off school, I use that time to do a little food preservation. Making our own sauces, bread, putting up veggies from the farmer's markets, etc. I know not everyone can or wants to go to this length because it IS time consuming and I also know not everyone has the time that I have. I have noticed that when we eat this way (at home and from scratch) that our blood glucose levels are much better...not that that's anything new to anyone, but it's just our observations about ourselves. Diabetics have to really watch it when eating out and gosh darn it, do you know how hard it is to eat out and try to avoid HFCS? Oi Vey!

[ChristinaM 0]

I would like to be a loser too, please

I gained about 60 pounds (maybe a little more, if I'm truly honest...) in 6 months after I moved here, so I came in a size 10 and am now pushing the upper edge of a 16. At 5'2, I'm just not big enough to carry that kind of weight. My back hurts constantly, my shoulders hurt, my joints are suffering... I've been kind of putting off doing anything about it, but I've developed Type II Diabetes and I've just gotten to the point where I'm unhappy enough about it to actually do something, instead of just talking about it.

Being diabetic, I have to watch my carb intake, but I'm starting to walk more and have found a friend willing to walk with me. I dropped below 200 pounds for the first time in a long time this week, and I'm down to about 196. I have a gym membership, but between two jobs, a college class and a concert band, I don't have time for the kind of exercise routine I know I really need to be doing. "Make time!", "It's an investment in your health!", "If you don't make time now, you won't have time later!"... blah blah blah. I've heard them all - if anyone has any ideas on how to cram 40 hours into every day, I'd love to hear them!

<sigh>

What it comes down to is that I'm fed up with being a "fat girl". One of the guys at work passed comment on how hot one of my colleagues is the other day, and although he didn't mean anything by it, it sat in my mind and has actually given me quite a crisis of confidence. I know that once upon a time I used to be pretty (although I was never "hot"!), and I just don't feel pretty anymore.

Anyway, that's my self-absorbed whine about why I want to be part of the VJ Losers Club!

Kisschick, your before and after pics are quite something to behold - thanks for the inspiration!

[one...two...tree 2,762]

HFCS is in almost EVERYTHING in this country! That's one of the things Joel noticed when he moved down here. For us, it's to the point that we have to pretty much make it at home from scratch if we want to eat some of our favourite foods. During the summer, when I'm off school, I use that time to do a little food preservation. Making our own sauces, bread, putting up veggies from the farmer's markets, etc. I know not everyone can or wants to go to this length because it IS time consuming and I also know not everyone has the time that I have. I have noticed that when we eat this way (at home and from scratch) that our blood glucose levels are much better...not that that's anything new to anyone, but it's just our observations about ourselves. Diabetics have to really watch it when eating out and gosh darn it, do you know how hard it is to eat out and try to avoid HFCS? Oi Vey!

Yep, it's crazy...and it's also weird because 20 years ago, it wasn't in anything. It's in ketchup, pancake syrup, soda pop, breakfast cereals, some yogurts, juice blends, and even some breads.

I hope that it eventually is declared unsafe for human consumption by the FDA or simply banned through legislation.

[LaGreenEyes 0]

Hello,

I too was struggling to lose about 20 lbs that I gained in the past year, plus I was about 25 lbs overweight in the first place..so I had 45 lbs to lose in March. I did't make any lifestyle changes, just all of a suddon started gaining weight. I dieted, counted fat grams, carbs, etc excersised, tried some of those drugstore pills, etc. Nothing seemed to work. I went to my doctor, talked alot with him, took all the necessary blood tests, and he actually put me on a prescription called Meridia. It's kind of expensive but it has worked. In the past 3 months I've lost 15 lbs. It makes you eat a lot less, and helps with portion control and cravings...at least for me it did. I feel litarally stuffed after eating half of what I used to, and I didn't eat overly large portions either. I continued to work out, and just basically was eating less. He took a look at my diet journal before he put me on the meds and it wasn't a bad unhealthy diet, either. I don't feel that I've failed at the process by going on meds, I know that I won't do it forever but to lose the weight and then find a good way to maintain it when I do lose it all is my goal. I don't deprive myself of any kind of food, just eat it in moderation.

[Erica 0]

Michelle,

I'm not going to yell at you or kick your butt cos I know exactly how you feel

I think you're on the right track and finding the switch to turn to make you start exercising is only moments away, I'm sure of it.

With me, the thought of having to lose the weight I need became SO overwhelming and such an effort I gave up before I could even begin because I was sure it was a lost cause anyway. Like you, I have lost significant amounts of weight before and the fact that I let myself eat all of it back was ... well, still is, a blow to my self-esteem and a total non-motivator. But, I am worthy of being healthy and happy so why would I keep holding myself back with being overweight?

For me, quitting smoking was MUCH easier than losing weight has proven to be. It's entirely possible not to be confronted with cigarettes, but how could you ever get around food?

Also, you have to take into account that when you quit smoking your metabolism changes and it can take some time before it changes back to normal. Worth it though

You've proven you can do it. Now do it again!

p.s. this post was written as much for myself as for anyone reading

*bump* because I have something to say, and also because I'd like to keep this thread going too...

Ok, here it is. I am in serious need of all of you to kick my butt, encourage me, yell at me, scare me, whatever works. Yes, I have made some changes the past couple of weeks...I've eaten a lot more fruits and veggies and no potato chips...but I've slipped many times too. I've had a LOT more water and very little Coke...(just a few, but I used to drink 1 to 3 a day!!) I have NOT, however, exercised, at ALL. I lost 50 pounds before simply by modifying my eating and walking...I know without the exercise it's not going to come off and I just cannot seem to get my butt motivated! I think about it, talk about it, and don't do it. I know, IVERY MUCH KNOW it's just an excuse, but I"ve always been one of those people who is VERY warm in the summer..all the time...I feel like I'm melting. Well, it's been about 90 degrees even way up north here very day this week and no letup until midweek next week...I'm hot sitting down much less walking...then there's the back thing and whatever else is going on with me and blah, blah, blah, blah, BLAH. I know they're excuses, because even if I couldn't do as much as quickly as I did before, I could at least walk a *little* bit and get going. I need some *serious* motivation.

In a little bit I'm going to read this entire thread again...I thank ALL of you who have posted some great tips here...I'm going to see if I can get "pumped up" again by going over them.

I have been depressed over my weight anyway, and then since I quit smoking I've gained TWENTY pounds!!!! Most of my clothes from last summer don't fit, and I was nearly in tears this afternoon trying to find something to wear to my friend's house to help her get ready for her son's graduation party last year. I normally just wear jeans because I'm embarrassed over my legs (that are too chubby!) but it was so hot today I just couldn't..and it was SO depressing trying on my summer clothes. That should be motivation enough, but UGHHHHHHHHHHHHHHHHHHHHHHHHH. This is, just like I thought, *nearly* *but not quite!* as difficult for me as quitting smoking was. (Which, by the way, has been over for me for FIVE months on the 22nd!!!)

Please help everyone...YELL at me or something!!!!!!!! Any doctors that can scare me about my weight and bmi that is WAY too high??? M.

[Krikit 1,165]

Greetings. I would like to join the losers' club, if I may? Thanks to KissChick I have now joined the calorie-count site also.

I need to lose the 20 lbs I've gained over the past year. It's been so easy to let things slide. I had become so mentally and physically exhausted from everything to do with the visa process that I kept coming up with excuses as to why I wasn't going to exercise or take the time to eat right. The truth is, I lost my sense of discipline. I am now working on bringing that discipline back into my life. I have been in the workout room 5 days a week for the past 2 weeks. I have lost.... ta daaaaa..... ONE pound. I am going to blame that on the fact that I am rebuilding muscle and muscle weighs more than fat. Plus, I had to start off nice and easy so my body could get used to physical activity again.

It's been very difficult finding comparable foods that I can (or want to) eat since my move here. My body isn't adjusting too well to the change in diet. But I am gradually working through it as I explore my new surroundings. Oh, what I'd give to find a decent fruit and vegetable market. Does NO one cook from scratch in the State of Florida?!! Or am I just living in an area where everybody eats ready-made food and there's no market for it?

One of my main problems has been snacking when I don't even feel like eating. That's just so weird to me. At what point did my mind take over what my body was telling me? I need to reverse that thought process because it's definitely working against me.

Good luck to everyone in working towards your goals! And congratulations to all the losers out there! Great job!

[kisschick1976 0]

Greetings. I would like to join the losers' club, if I may? Thanks to KissChick I have now joined the calorie-count site also.

I need to lose the 20 lbs I've gained over the past year. It's been so easy to let things slide. I had become so mentally and physically exhausted from everything to do with the visa process that I kept coming up with excuses as to why I wasn't going to exercise or take the time to eat right. The truth is, I lost my sense of discipline. I am now working on bringing that discipline back into my life. I have been in the workout room 5 days a week for the past 2 weeks. I have lost.... ta daaaaa..... ONE pound. I am going to blame that on the fact that I am rebuilding muscle and muscle weighs more than fat. Plus, I had to start off nice and easy so my body could get used to physical activity again.

It's been very difficult finding comparable foods that I can (or want to) eat since my move here. My body isn't adjusting too well to the change in diet. But I am gradually working through it as I explore my new surroundings. Oh, what I'd give to find a decent fruit and vegetable market. Does NO one cook from scratch in the State of Florida?!! Or am I just living in an area where everybody eats ready-made food and there's no market for it?

One of my main problems has been snacking when I don't even feel like eating. That's just so weird to me. At what point did my mind take over what my body was telling me? I need to reverse that thought process because it's definitely working against me.

Good luck to everyone in working towards your goals! And congratulations to all the losers out there! Great job!

YAY! Calorie-count really helps me a lot with this. I love the eat meter tool bar thing too, I have to remind my self to eat sometimes and when I see it's still in the green I'm not anywhere near my caloric needs target. I've been a member since 10 April and I've lost 10.5 lbs with it. A much faster weight loss rate but still a healthy rate. I did hit another plateau, these happen from time to time. I'm sure it will pass soon but I haven't had much weight change in about 2 weeks, It's a little discouraging but I know if I keep at it I will pass it. I just need to change things up a little bit.

I have the same problem sometimes about snacking when I'm not hungry. so instead of chips or candies I get a bowl of grapes or baby carrots. I sometimes wish movie theaters would sell grapes in the concession stand The carrots are good when you are craving something crunchy and I like frozen grapes when I am craving ice cream. These 2 snacks usually come out to less than 100 calories and I always end up full.

I've seen some of the other weight loss tickers around the forum and I'm seeing progress! YAY!!! Congrats everybody!!!!