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Bill Leslie's Carolina Conversations

10 Pounds Down - Day 2

Posted May 21, 2009

Day two of the Ten Pounds Down Challenge and I’m feeling great! I hope you are. I had a great work out yesterday and tried my best to watch my diet. I really feel energized today.  How are things going with you? Please share your thoughts.

Some questions have arisen and I’ve got some answers from dietitian and personal trainer Tara Wind. Feel free to ask away. Tara will be getting married soon but will help us out after the wedding. Her registered dietitian colleague Avril Young at Life Time Fitness in Cary has agreed to lend us a hand in our quest to shed 10 pounds this summer.

Okay, here are some of your questions and Tara’s answers:

Healthy lunch ideas:
Brought from home - sandwiches made on 100% whole wheat bread or mini bagels, with turkey/ham, hummus is a great alternative to mayo. Skip the chips and starchy sides opting instead for fresh fruit and vegetables.

Another good idea is a wild or brown rice salad - about a cup mixed with lean protein such as chicken and vegetables - drizzled with olive oil and vinegar. Once per week try a vegetarian meal with beans as the main dish - such as quesadillas or burrito bowls. Eating out - baked potatoes, salad with salsa as a salad dressing, salad bars, subway.

Advice for diabetics
Check your blood sugars as recommended by your MD. Eat every 3-4 hours and do not miss meals. Combine a source of carbohydrate (fruit, milk, starchy foods) with a protein (eggs, cheese, meats, peanut butter). Keep an eye on portion sizes. Avoid concentrated sweets such as sweet tea, soda, juice, candy, cake. . . . .

What's best to eat after a workout
You need both carbohydrates and protein within 45 minutes after working out. Ideal ratio is 4:1 carbs:protein. Chocolate milk and carnation instant breakfast are easy options as is yogurt with fruit. Smoothies are great too - blend together frozen fruit, yogurt, maybe protein powder or peanut butter and enjoy! Liquid foods are easier absorbed than solids post workout.

Will it be hard to lose weight and strength train at the same time?
Nope :) You burn a lot of calories doing both! Cardio is great because it keeps your heart rate elevated the whole time. Strength training is great because for every pound of muscle you 'gain' you will burn an additional 50 or so calories per day raising your metabolic rate. You continue to burn additional calories for hours after completing exercise.

I tried one of those smoothies after my workout yesterday and it was terrific.  Also I have found that keeping a food and exercise diary is quite helpful.  More tomorrow.

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  • johnorcarolharris May 22, 2009

    Giving up the sugar to me was a great thing I did!! I now don't crave it as much anymore, and things taste so much better now. Even diet sodas are toooo sweet to me. Thanks for the advice about the fresh vs. frozen. I always have frozen veggies in my freezer, nowadays they are much cheaper than the fresh.

  • LMRA May 21, 2009

    Thanks for the fresh v. frozen advice. I always steam (although I did read someplace even that takes out lots of the good stuff) and have considered blanching. I always buy ONLY the veggies frozen - no butter or cream sauce added. I love garlic and usually add garlic powder (NOT garlic salt), pepper and some lemon juice - esp. with broccoli. I love balsamic vinegar and have added a splash of that to some veggies for a different flavor.

  • mrtwinturbo May 21, 2009

    I started dieting three weeks ago, and I am proud to say that I have lost nearly 20 pounds, but I sure am hungry!!

  • bwfj May 21, 2009

    I'm excited to join the team- 10 pounds down! I have lost 10 pounds in the last 6 weeks, low carb and walking 6 days a week, 2 miles a day. 10 at a time is an excellent, attainable goal:)

  • my05cents May 21, 2009

    I did ok w/ my "making better choices" yesterday - until last night. My kids were served cake at a meeting and i had zero willpower to say no. At least i got an "interior" piece of cake :-)

    I have already gone walking/jogging this morning - 2 miles in 30 min which is about avg for me. Keep it up everyone! ... and good luck!

  • my05cents May 21, 2009

    I, too, am addicted to sugar. I find it takes me 2 days to get it out of my system. Once it is out, then I am more successful at avoiding it.

  • my05cents May 21, 2009

    W/ respect to frozen vs. fresh - make sure the frozen veggie is only the veggie (such as broccoli or spinach) - with no added sauce or salt.

  • thefensk May 21, 2009

    There are a lot of differing opinions on fresh vs frozen veggies. Really fresh is always better but how fresh is "fresh" from your local store? In many instances frozen vegetables were frozen pretty quickly after picking. That "fresh" broccoli you are eating might have been picked weeks ago.
    With this logic I don't feel too bad with things like frozen broccoli and such. I think you're okay as long as you don't deep fry them in chocolate sauce.

  • ladybug68 May 21, 2009

    Sugar is addictive and a HUGE trigger for me. If I eat something that has sugar or turns to sugar, it puts me in a tailspin. I will then crave anything with sugar. I have to stop eating that to lose weight. Soda is my problem!!

  • LMRA May 21, 2009

    OH MY GOSH! This is so not fair BUT today was my weigh in at work and just last week I dropped 5lbs!!!! Of course it was mostly water and some other things which we won't discuss. I DID stop buying my trigger foods like CHIPS and followed some advice I've heard and shopped the perimeter of the grocery store. I guess it worked!!

    One quick question: fresh veggies v. frozen??? Being single I prefer the frozen but do you lose anything in terms of nutrients??

    Lisa

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