Help My Wife and I Eat Better and Lose Weight

[Dan Gould]

My wife and I want to make some serious changes to our diets and after reading a tract (thank God it wasn't a tome) on Macrobiotic diets, it occurred to me that maybe I've got a much better source at hand - this community.

So, if you believe that you eat a relatively healthy diet*, please share your diet/exercise regimen, or at least some favorite recipes. We want to add more veggies so tasty side dish recipes are especially helpful, as well as advice on effective diet/lifestyle changes.

Thanks!

[Jazzmoose]

(thank God it wasn't a tome)

Ah, memories...

Edited August 8, 2007 by Jazzmoose

[ghost of miles]

Salads & vegetables are great, obviously, but try eating a lot of fruit as well. I usually eat a mix of lowfat vanilla yogurt and fresh fruit (strawberries, blueberries, raspberries--sometimes we mix in frozen fruit as well) in the morning. It's almost like having a dessert... I also like to make it the night before with a layer or two of granola and then refrigerate it for a few hours. That way it's ready to go in the morning--and it's even tastier, since the yogurt's absorbed some of the fruit juices.

Fruit's good to have on hand late at night, too... don't know about you, but I'm a night-owl and often get the munchies around 11 or later. Not good for staying thin, so I try to snack on red or black grapes instead, or cut up a kiwi. So far I haven't had to worry too much, having been born with some kind of freakishly high metabolism, evidently... but it's started to slow down a bit, and I'm finding I can't just gorge myself to my gut's content anymore. Good luck--I think you will indeed get lots of good advice here.

[sal]

Don't eat for at least 3-4 hours before you go to bed. You'd be surprised how helpful that is in losing weight.

And drink alot of water. Helps your stomach feel full and can help prevent you from overeating. Plus, when you put it into your body, you are actually burning calories.

[Jazzmoose]

I don't know if y'all have my problem or not, Dan, but if so, definitely don't eat while reading, using the computer, etc. Enjoy the food and make it the center of attention at your meals.

[Dan Gould]

Two of the things that annoyed me about the macrobiotic approach have already been contradicted here - fruit (which I do eat regularly anyway) because its supposedly mostly sugar and not really that nutrient rich; and water consumption (this guy actually claimed that men should urinate three times a day, women twice, and the urine actually should be a dark yellow, whereas I've always been told that urine should be clear and if its not, it means you are dehydrated.

[Noj]

1. Drink LOTS of water. Constantly. Then drink some more.

2. Make meat the smallest portion of your meal.

3. GREEN salads (not iceberg letttuce)

4. Veggies like broccoli, cauliflower, carrots, squash, zucchini, and asparagus can be prepared in many different ways (a great one for tasty broccoli and cauliflower is to cook them in chicken broth)

5. Speaking of chicken broth, homemade soups are great!

6. A baked potato makes a great meal on its own, with a few fixins.

7. More fish, less red meat and chicken.

[Guy Berger]

One thing you might want to eat is unsalted nuts -- probably healthier than most other snacks.

Guy

[Eric]

(a great one for tasty broccoli and cauliflower is to cook them in chicken broth)

I know nothing about cooking but this sounds good! Do you throw the broccoli in boiling broth or use broth as the steaming agent?

[Noj]

Boil 'em in the broth.

[Guest donald petersen]

i have found eating breakfast is a bad idea because chances are you will not want to eat a REAL breakfast of, let's say eggs and turkey bacon and you will instead eat some lowfat yogurt and perhaps some granola or even an egg white or two on toast...well you are going to be hungry an hour later anyway (and starving by lunchtime) so you might as well skip it.

[Randy Twizzle]

Don't discuss the color of your urine at the dinner table.

[Tim McG]

Cut down on sodas [high in sodium...even the diet sodas].

Ramp back the sugar intake.

Eat less bread, pasta, rice or carbs in general.

Eat beef once a week and sub with poultry or fish.

Cut down the portion size.

Have dinner earlier in the day and/or make lunch a bigger meal than dinner.

Drink tons of H2O.

Exercise, vigorously, at least three times a week to maintain your weight; four+ times to lose more weight.

At 52, my metabolism as slowed to a crawl through quicksand, but this keeps my weight manageable.

Edited August 9, 2007 by GoodSpeak

[Dan Gould]

1. Drink LOTS of water. Constantly. Then drink some more.

2. Make meat the smallest portion of your meal.

3. GREEN salads (not iceberg letttuce)

4. Veggies like broccoli, cauliflower, carrots, squash, zucchini, and asparagus can be prepared in many different ways (a great one for tasty broccoli and cauliflower is to cook them in chicken broth)

5. Speaking of chicken broth, homemade soups are great!

6. A baked potato makes a great meal on its own, with a few fixins.

7. More fish, less red meat and chicken.

Thanks Jon, though we're trying to get away from starches like baked potatos. Fish works for my wife but I'm not such a fan ...

[jlhoots]

Stay away from "fad" diets of all types.

More exercise if your medically O.K. to do so.

Obviously no trans-fats.

A Macrobiotic diet is not feasible for most people. You may not live longer, but it'll feel longer.

[mikelz777]

i have found eating breakfast is a bad idea because chances are you will not want to eat a REAL breakfast of, let's say eggs and turkey bacon and you will instead eat some lowfat yogurt and perhaps some granola or even an egg white or two on toast...well you are going to be hungry an hour later anyway (and starving by lunchtime) so you might as well skip it.

This is exactly opposite of what you should do. You need fuel after not having food for so many hours to jump start your day and your metabolism. Cut your calories to the desirable level to allow you to lose weight (tons of websites can help you here) and then spread those calories throughout the day so that you are eating either a snack or a meal every 3-4 hours. Eating small or smaller 4-5 times a day is much better than the 3 "regular" eating times per day. Drink LOTS of water. If your not on a special diet plan, eat only until you are no longer hungry rather than eating until you are full.

What really worked for me in the past and what I hope to do again to spur some much-need weight loss is what's outlined in "The Formula: A Personalized 40-30-30 Weight Loss Program" by Gene and Joyce Daoust. Give it a look. It may very well be available at your local library if you want a free look. It recommends that the calories you consume be 40% carbohydrates, 30% protein and 30% fats. It has something to do with maintaining glycemic levels which releases fat-burning glucagon in your body and keeps blood suger and energy levels high. Of course, the types of carbs, proteins and fats matter and they offer a lot of recipes to help you plan for meals and snacks that you'll like and you won't find yourself starving inbetween meals with this plan. This paired with exercise definitely worked for me in the past and I hope to get back on it. Maybe we should start a jazzers weight-loss club!

Edited August 9, 2007 by mikelz777

[LAL]

Cut down on sodas [high in sodium...even the diet sodas].

Ramp back the sugar intake.

Eat less bread, pasta, rice or carbs in general.

Have dinner earlier in the day and/or make lunch a bigger meal than dinner.

Drink tons of H2O.

Exercise, vigorously, at least three times a week to maintain your weight; four+ times to lose more weight.

That's roughly the regime I've been following in the past 10 years or so. After a year of changing my diet, which was very high in refined carbs and packaged "foods", my weight plummeted from a peak of 85kg to 65kg (a little underweight now). I avoid almost all processed foods and most grains/grain-based foods and use fresh vegetables and meats instead. And, I do eat quite a bit of fat that comes with the meat (from grass fed animals if possible) and this doesn't lead to a single bit of weight gain. I also take 3-4 fairly large steamed sweet potatoes per week. The purple ones are the best - delicious texture and not too sweet. All my food is steamed, boiled, grilled (turbo broiler) or in the form of stews, with generous helpings of coconut oil added to certain foods. Fruit intake is minimal - I've read berries are the best.

While I don't do rigorous exercise, I find 20-30 minutes per day of brisk walking helps. Also trying out the Chinese art of chi-kung. Good for blood circulation.

[connoisseur series500]

Also trying out the Chinese art of chi-kung.

Is this done in the bed?

[Quincy]

Stay away from "fad" diets of all types.

More exercise if your medically O.K. to do so.

Can't emphasize the exercise part enough. And as I believe (sorry if I'm wrong) because of your voice work, or the waiting around part, you have time to do some. It's even better if you can devote closer to 90 minutes a day (5 times a week for me) than 60, and if your only excuse is boredom than that's not a good one (for the next few months at least.)

Working your way up to 100 sit ups a day is something you can do for free at home. And hey, if you can handle more, go for it. Push ups are also free. Put on some music and go to it.

Got an old bike around the house you're not riding? You can get a bike trainer for $120 or less (maybe just $80) that will turn a regular bike into a stationary one. I bought one made by Blackburn.You can read magazines (preferably ones that only you read, unless dried out sweat droplet damage doesn't bug her) when you ride away for 40 minutes or an hour or more. I now get through more of the Economist thanks to stationary riding.

Intensive Nerf basketball can be an aerobic workout that throws in some childlike fun. Also play with the dog in a way that forces you to move. You gotta move! And your dog will get something out of this too.

Try to work in some kind of weight training as it burns calories after you've finished for awhile (sort of like how a chicken out of the oven keeps on cooking.) If you had a cat instead of a dog I'd suggest using the 14 and/or 20 lb. cat litter plastic containers as something to work with. (Can you tell I'm a cheap S.O.B.?)

And aside from assisting in weight loss, exercise can also allow for the *occasional* dietary sin or two. Just don't make that a habit as you're trying to lose weight.

I've never been a gym rat, in fact tend to hate the whole smelly scene. But losing weight AND exercising is the best way, cause you'll feel better, be lighter in your step by adding some muscle to go with the lost fat. And if gyms aren't your thing, there's still quite a bit one can do at home without a huge investment in equipment. (Used sporting goods shops are places to check out for weights & stuff too, since so many people give up.)

A Mosaic set (or some musical goodie) can be a great carrot for meeting a challenging goal. If money is tighter, then hold a smaller purchase that you'd like to get hostage until you lose some weight. But really, I think it's better to give yourself a reward for improving your health.

Oh yes, one more thing. Maybe you already have been, but weigh yourself every day and keep track (computer calendar works.) Don't let the every day part scare you, as you may go a week without losing a pound. Don't let gaining 2 frustrate you. But it's just to be aware, and try to make sense of what you're eating, how much you're exercising, and how it effects the weight. And uh, you might want to be consistent about weighing yourself regarding how full you bowels are, and whether you've peed or not. A pint's a pound, so you know, it adds up.

Edited August 9, 2007 by Quincy

[Tom Storer]

I've never liked the idea of very specific dietary restrictions. It would drive me crazy to have to monitor each mouthful, never ever eat this and always eat so much of that, etc. Instead, I simply make an effort to avoid carbs, fat, and processed food as much as possible (which rules out my secret vice, pernicious snacking--I have to be stern with myself to stay away from peanuts and chips and stuff; I don't have a sweet tooth but I have a salt-and-grease tooth). I drink lots of water, get regular exercise, and make sure I eat plenty of fresh produce.

What I also find to be important is to exercise restraint concerning portion size and second helpings. When I gaze down at my less-than-flat stomach, my mantra is "Put less in it." Also, I try to keep alcohol consumption down. That stuff is fattening. And no soda or sugary drinks.

Of course, I am a poor sinner and do at times gorge myself on delicious, high-calorie meals washed down with too much red wine. But usually I don't.

(Grammar police note: the thread title should be "Help My Wife and Me Eat Better and Lose Weight.")

[The Magnificent Goldberg]

Breakfast is very important in my view. You've got to get enough in you to keep your blood sugar up to get you through to lunch. Before I started having proper breakfasts, I had to get a Danish at 9.30.

The other important thing in my diet is roughage.

For breakfast, I have a third of a litre of squeezed orange juice. A bowl of muesli from Wally's delicatessen (they make up their own with wheat flake, two different kinds of oats, raisins, chopped dates, Brazils and roasted hazelnuts) with skimmed milk. I also have wholemeal toast made with only wholemeal flour (make my own - most wholemeal bread is half white flour) and reduced sugar marmalade (66% fruit), and a cup of tea. That's probably the most expensive meal I have - the OJ is about $4 a litre, muesli is about $13 for 2 kilos, and the marmalade is dear, too, though I suspect my bread may be cheaper than shop bought.

I usually only have a salami or cold meat sandwich for lunch - I really like my bread - with some soup.

Nowadays, I have a lot of salads in the evening, with stuff like sardines, tuna, chicken or whatever. But we also have spag bog, and a curry once a week. My wife recently bought a tajine.

Tajines are North African cookware, designed so that all the condensation from cooking (very slowly) is returned to the food. And you use almost no water - important in the desert. And the taste is fantastic! You can cook veg and meat together in it.

MG

[porcy62]

I agree with most of the posts.

Exercize, drinking a lot of water, fruits, vegetables, ecc.

My two cents:

I cook the vegetables, like zucchini, broccoli or cauliflower with pressure cooker with a basket inside. Steam cooking left all the flavour and the healty stuff, minerals, ecc in the food. I don't eat white bread. I put on the tables at least a couple of big portions of vegetables or salad with the not so big main course, if I am still hungry I go for them instead of meat or pasta.

I moderately agree with the issue carbos vs proteins. There are "good" carbos like pasta, rice and brown bread and "bad" carbos (aka "useless") like sugar drinks, junk snacks. So there are "good" proteins like fish and beans and "bad" proteins like red meat. A strictly protein based diet should last for a short time, unless you want a cholesterol problem afterwards. When you have to lose weight is fine, but good carbos are moderately necessary when you reach your correct weight. Eat carbos for breaksfast and lunch and avoid them for dinner is a good move.

About fat, in general I use olive oil and avoid every other stuff like butter, ecc..

I personally think that all the Fat Free industrial stuff is unhealty marketing.

Cooking for yourself is a winner choice compared to industrial made meals because you know what you are eating...well, most of the time at least.

[.:.impossible]

Dan, get a subscription to Cooking Light magazine. My wife is a recipe nut. Aside from the many books that we have accumulated over the years, she also has a full three ring binder or two with clippings from this magazine.

I think there is some good advice here, but what do I know. Moderation has always worked for me.

How do you feel about swimming laps? For me, it is the best thing in the world. I like the solitude of it. Basically counting strokes in different time signatures while getting an amazing workout without the distractions of the workout room.

[Tom Storer]

But we also have spag bog

I guess spag is spaghetti, but what's bog?

[Aggie87]

Also trying out the Chinese art of chi-kung.

Is this done in the bed?

You've got your chinese arts mixed up. That one's fu-king.