That's a good time! GG!

You can still enjoy all those foods. Moderation is key. Proper portion control will help. The French enjoy all sorts of foods that are "unhealthy", yet they live long lives and are leaner than Americans. But they also eat much smaller portions. A few tips for making guilty pleasures a bit healthier:

1) Meats ... go for the leanest cuts of meat, but marinate them in healthy herb mixtures. Cook with olive oil ... or an olive oil spray. Grill or bake, but never fry. Also, a serving of meat is the size of a deck of cards.
2) Potatoes. If you like baked potatoes, substitute Greek yogurt for sour cream. Tastes almost exactly the same. I like to mix chili powder or garlic with or fresh chives with my Greek yogurt to give it a bit more panache. Or, toss potatoes and other root veggies with olive oil and herbs, then bake them til tender.
3) Sweets. Just don't keep them in your house. Make sure that it's not uber convenient to get them. Obviously, they'll show up at work. Clients love to send doughnuts. Just make sure that if you eat sweets, that it's something amazing and WORTH IT.
4) Plate composition. Your plate should be 1/2 leafy greens, 1/4 protein and 1/4 healthy carbs. Also, when cooking at home, try using a smaller plate. Eating is very visual, and we like a full plate. So just fill a smaller plate.

11/7/2011 8:53:37 PM

I know it's boring but repetition with food had helped me. They're my go-to foods. Also recognizing food control is a big step. I know I have no control when it comes to sweets. One of my coworkers who goes to Weight Watchers says that people usually have 1-2 trigger foods. I have (no joke) like 15 of them. Avoidance is my best option. With some people they can have a small piece of something and be good. Not me - I will want 2 slices of the chocolate cake and 15 cookies k thanks.

11/7/2011 9:23:02 PM

^ I'm the same. And I eat the same lunch and breakfast every single day. I mix it up at dinner, but breakfast/lunch is always the same thing:

Breakfast: Whole wheat toast and coffee,
Lunch: Cobb salad with no cheese or bacon, or an avocado and crab salad

Sounds boring, but it makes it easier to manage food cravings when I keep my options simple during the day. The avocado is VERY satisfying. Plus, I'm so busy during the day that it's just easier to keep the daytime diet simple.

At night, I typically cook dinner for me and the bf, so I have fun with ingredients. I drink wine while I cook, catch up with Mike and make something more creative. But it's fun and relaxing ... and it's the complete opposite of my more restricted daytime diet. At night, it's more about the culinary experience and ritual. But I also have the time to really enjoy it.

It's easy to make healthy choices when it's about the overall culinary experience and not just the food. Mealtime is a time to connect with family, give them nutritious but delicious food and make the most of the time you have together.

Ideally, at least.

11/7/2011 9:40:16 PM

Quote :

"sam how is your tae kwon do training? sorry if thats not the correct discipline"

I would say really well, but I had to take a week off for my conference and it was a little depressing seeing how much losing one week can affect how much I remembered. I made it to the yellow belt, and hopefully I can test for the yellow stripe in early December. Are you still doing the MMA fighting?

11/7/2011 10:13:36 PM

i read somewhere recently that people who stuck with repetitive foods overall have a better experience with losing weight. now this could be the same thing as that article on the last page that said that people who try to lose weight in relationships are looking to find a new mate....so yeah

11/8/2011 7:58:18 AM

eating the same meals for breakfast and lunch have helped, so i don't have to worry about guesswork, what i'm going to eat, and possibly slipping by not having it stocked up.

11/8/2011 8:09:52 AM

like running out of kashi go lean and thinking ohhhhhhh well I guess I should hit up starbucks on the way to work and get breakfast (grande white choc mocha and a banana choc chip cake ) yeah not the smartest thing in the world.

11/8/2011 8:48:10 AM

you got it

11/8/2011 8:58:30 AM

Quote :

"I would say really well, but I had to take a week off for my conference and it was a little depressing seeing how much losing one week can affect how much I remembered. I made it to the yellow belt, and hopefully I can test for the yellow stripe in early December. Are you still doing the MMA fighting? "

haha good to hear that your doin it, youll pick the suff up fast. How often to you get to test? still fighting so if you ever need a dummy to practice full contact on i got you lol

i sparred some big mexican guy sunday, and i swear its so funny, you dont really get hurt by punches and kicks its always when YOU kick wrong. Got the bell rung a few times, took a few good knees and elbows but that aint the problem, i kicked him one time from too far out and landed with the tip of my damn foot so now im limpin around like an invalid

[Edited on November 8, 2011 at 9:28 AM. Reason : v]

11/8/2011 9:26:07 AM

Quote :

"Also, a serving of meat is the size of a deck of cards. "

LOL!

11/8/2011 9:27:06 AM

A serving of chicken is about 3 ounces ... the size of a deck of cards. It's okay to eat more than that if you need the protein. Your diet should be designed around your size, your fitness goals and your activity level. Not saying that you should limit yourself to one serving if you require more protein ... but it's very important to be cognizant of portion sizes.

11/8/2011 9:34:43 AM

^^ikr

the amount i eat is silly

at a minimum ill eat a pound of chicken and 6 eggs per day. most of the times more.

and i still can't get my bench to a respectable level


[Edited on November 8, 2011 at 9:50 AM. Reason : e]

11/8/2011 9:48:02 AM

Serving sizes for leans meats are ridiculous

The next time I don't completely annihilate an entire rotisserie chicken with my bare hands will be the first

11/8/2011 10:11:03 AM

like a man.

also, it's amazing how much sleep quality effects your performance.

slept like assholes last night, and ate like shit yesterday...

surprise!! missed one of my lifts this morning badly.

[Edited on November 8, 2011 at 10:36 AM. Reason : derpa doo]

11/8/2011 10:25:42 AM

Unless you have kidney problems, I generally say the more protein the better.

Protein is the most satiating, the least likely to be converted to fat, first nutrient used in a calorie deficit, and the most critical component in lean mass production.

Other than setting a calorie deficit, it is probably the most critical piece of the weight loss puzzle.

11/8/2011 11:09:46 AM

Quote :

"Unless you have kidney problems, I generally say the more protein the better."

11/8/2011 11:11:27 AM

However, diets that are high in protein ... particularly meats ... are also linked to higher instances of some cancers, particularly colon cancer. They can also be a little tough on your digestive tract and lead to constipation problems.

If you eat a high-protein diet, just be sure to eat LOTS of healthy fiber to balance the protein.

Also, high-fiber foods very good if you're looking for a highly-satiating, healthy food. Quinoa, artichokes, broccoli and leafy greens are high in fiber and deliciousness.

11/8/2011 11:24:37 AM

Fuck lettuce. Meat for life.

[Edited on November 8, 2011 at 11:34 AM. Reason : I think I eat more meat than anyone reasonably should.]

11/8/2011 11:33:31 AM

Quote :

"at a minimum ill eat a pound of chicken and 6 eggs per day. most of the times more."

lol I read that and automatically thought of Gustav from Beauty & the Beast

11/8/2011 11:42:14 AM

pshoes is the scourge of the roost.

11/8/2011 12:01:23 PM

i have no idea what is going on

11/8/2011 12:01:57 PM

I'd like to see the studies that link high protein consumption with being at higher risk for cancer

what was the health of the individual? body fat%? activity level? other previous health conditions?

Also, what is considered "high"? The government food pyramid is all sorts of fucked up.....according to that anything over 80g is high.

Too many questions....sooo I'll keep eating my 200g+ of protein, 200g+ of fat, and under 150g of carbs a day.

11/8/2011 12:11:36 PM

Not all proteins ... it's typically red meats and processed meats (hot dogs, lunch meats, etc.)

http://www.health.harvard.edu/fhg/updates/Red-meat-and-colon-cancer.shtml

http://www.webmd.com/food-recipes/news/20050111/red-meat-eaters-risk-colon-cancer

http://www.naturalnews.com/032559_red_meat_colon_cancer.html

11/8/2011 12:21:04 PM

Quote :

"haha good to hear that your doin it, youll pick the suff up fast. How often to you get to test? still fighting so if you ever need a dummy to practice full contact on i got you lol i sparred some big mexican guy sunday, and i swear its so funny, you dont really get hurt by punches and kicks its always when YOU kick wrong. Got the bell rung a few times, took a few good knees and elbows but that aint the problem, i kicked him one time from too far out and landed with the tip of my damn foot so now im limpin around like an invalid"

I was on track to test every month just because I'm disciplining myself and working my butt off... But if you're not ready, he will flat out tell you. Normally he would trust give me the slip of paper at the end of class when he felt I was ready. I might be able to do it in a few weeks, but only because I know I can do the breaking technique already (roundhouse kicks are my forte).

Ouch to the foot and yes, I have learned kicking wrong hurts like a bitch.. I kicked the rocks at the bottom of the punch bag and it hurt like crazy. I think there are some competitions coming up in the spring that I might try... Not sure how well I would do though

11/8/2011 1:30:39 PM

I have a hard time believing that red meat causes cancer. What I have no problem believing is that cheap red meats - such as hot dogs, ground beef, and cheap steaks that are loaded up with nitrites and nitrates as preservatives - can form nitrosamines when cooked at high temperature.

If you're going to cook a steak, buy one that hasn't been dyed bright red with nitrite solution. Whole Foods doesn't allow the use of nitrate/nitrite salts in their steak preparations, which is why their steaks aren't nearly as bright red yet taste great.

[Edited on November 8, 2011 at 1:57 PM. Reason : nitrosamines are well documented carcinogens]

11/8/2011 1:57:14 PM

You're correct. Most doctors/researchers say it's likely the nitrates that are the culprit. Nitrates that are typically found in red and processed meats.

A good rule of thumb is to try to stick to foods that have a shorter shelf-life. If your food is pumped full of preservatives, it's probably not the healthiest option. You'll spend more, but it's better than needing a colostomy bag at age 50.

Or, buy high-quality meats on sale and freeze them.

[Edited on November 8, 2011 at 2:17 PM. Reason : f]

11/8/2011 2:16:24 PM

It also has to do with how the food is cooked



Low carb sucks. I need advice on how to stick with it.

11/8/2011 2:23:31 PM

its rough, and i found i had very low energy when i did it

but it wasnt an actual diet, it was just me not eating carbs at all im almost certain i didnt do it right. weight drops though thats for sure. it was hard selecting foods

11/8/2011 2:29:08 PM

Quote :

"I have a hard time believing that red meat causes cancer."

i thought everything caused cancer!

11/8/2011 2:38:52 PM

You're doing " low carb wrong"

If you eat a ton of veggies you should get a lot of volume to keep you full without a lot of carbs

Throw in high quality protein and some healthy fats and you should be good.

11/8/2011 2:41:26 PM

i figured i was, this was like freshman year in college though, im a little wiser lol

going to case and eating steak and shrimp is not a healthy diet

[Edited on November 8, 2011 at 4:11 PM. Reason : r]

11/8/2011 4:10:54 PM

maybe not, but sounds like one i'd be interested in

11/8/2011 4:12:35 PM

Quote :

"Ouch to the foot and yes, I have learned kicking wrong hurts like a bitch.. I kicked the rocks at the bottom of the punch bag and it hurt like crazy. I think there are some competitions coming up in the spring that I might try... Not sure how well I would do though "

I feel like in the spring after goin at it hard learning all this stuff and doing all these damn drills youll be pretty sure you want to see what you got, at least youll consider it strongly

11/8/2011 4:24:19 PM

Sam you should try eating oatmeal (like the canister of oats you mix with hot water) and some fruit mixed in. It has a really good serving of healthy carbs. I eat pretty low carb throughout the day but i always have my oatmeal in the morning. Then for lunch is some lean meat and 2 servings of veggies. Dinner I'll throw in a healthy carb if I'm feeling it. Sometimes it's just more lean meat and veggies.

11/8/2011 4:28:55 PM

^ I think I'll have to find my limit for oatmeal, because I had about a cup and a half and it made me bloat like crazy :/ I wonder if doing like half a cup with some fruit and nuts would be good

11/8/2011 6:34:52 PM

So who won the challenge?

11/8/2011 6:35:41 PM

i won last year. certainly did not this year

i'm ready for the next thread kisses

11/8/2011 6:38:57 PM

Ooh ... Okay! Next year's thread is coming soon.

If nothing else, I think this thread makes people think more about health and fitness and how to better achieve good health. Anyone who has felt more motivated because of this thread or who has learned something helpful is a winner, IMO. GG to everyone who has contributed to this thread, bc we have se pretty valuable discussions here.

11/8/2011 7:17:50 PM

Anyone stick with the 500 mile challenge? I dropped waaaaayyyy behind because for two months I couldn't run (I had surgery). Now the only way I'll make the deadline is to run 150 miles in the next two months.

11/8/2011 7:28:10 PM

Last year and early this year I wouldn't even click into this thread (or last years) because I was afraid it would make me realize how overweight I actually was. Now I'm glad I did. Since my first post I've lost 22lbs, I now weight 138lbs, I still have work to do to tone up though. Also, I can now run at a comfortable pace without having to walk, something I just can't believe I can do now. I really credit this thread and most importantly, I really give credit to grimx. All along the way he really encouraged me and helped me see that I could do it and to not give in. I'm going to take pics this weekend so I can show you all my progress.

Thank you grimx!

Also I want to say that I think grimx is the winner of this thread. At least he is to me. That guy kick some major ass and even though I haven't seen his most latest pics I know he looks absolutely hot and amazing!

11/8/2011 7:35:56 PM

^^ will finish the year around 1500 miles

^ wtg to both minka and grimx. Those are huge results!

11/8/2011 7:42:00 PM

oh and I can now wear a size 6 (sometimes a 4 )!!I started out at a size 12 (maybe a 10)

11/8/2011 7:43:35 PM

i kinda want grimx to post his before and after photos

i know he's made a ton of improvement!!!!

11/8/2011 7:57:14 PM

Minka it sounds like you and I are very similar. Started out at 157 pounds and a size 10/12 and am now 132 pounds and a size 6

11/8/2011 8:18:00 PM

Yeah, I think Minka, grimx, and Cass should be the final 3

gg guys!!

11/8/2011 8:37:09 PM

^agreed. so awesome!!

11/9/2011 9:20:22 AM

I'll post picture updates in the next couple days with the stats and such.

thanks to everyone who has provided support and encouragement. there were definitely several times where i was frustrated and changing things looking for improvement.

so shoutouts to LunaK, MinkaGrl01, Samwise16, MattJMM2, and evlbuxmbetty for the support above and beyond just what was given in the thread.

11/9/2011 9:37:52 AM

i think im completely incapable of foam rolling my calves, hamstrings, and glutes as hardcore as i'd like. hip flexors and adductors too.

anyone used the massage sticks? i feel like i could make one or just use a dowel or pvc pipe.

11/9/2011 9:52:57 AM

^^ Thanks for the love!

11/9/2011 9:56:57 AM

^^ Have you tried the spiky balls, or lacrosse balls? They get deeper than a roller.

11/9/2011 9:59:40 AM