Getting in Shape
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Totally clueless and needing guidance please :)

Hi ladies I am driven to get healthy and loose 20 lbs while I'm at it (my BMI is 35). I want to make a lifestyle change for the better but here's the deal....

I feel clueless about healthy eating and hope someone out there can help guide me in the right direction.

For someone who just began taking exercise seriously and would like to find a good cookbook with with pictures and a healthy meal plan, do any of you have any suggestions?

How did you get motivated and stay on track? Can't wait to start a conversation on this....
Tiffany

"The moon shines so brightly...but just not as bright as my heart does when I think about how much I love you," said by my honey, James.

Re: Totally clueless and needing guidance please :)

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    Welcome, Tiffany! For healthy eating, I would start by limiting fried foods and start increasing intake of fruits and veggies (aim for 5 servings or more a day). I would say add a piece of fruit and a veggie to every meal to get you started. When I eat healthier and exercise, I feel so much better which is what motivates me. I sleep better, have a better mood, and feel lighter. If you want to find a cookbook, I would recommend looking around at amazon.com. There are several weight watchers cookbooks that have healthy recipes (you don't need to be on their plan for them). Good luck to you!
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    Thanks for the info. It sounds like I am on the right track though! Yeeeah. I do not eat fried foods. I think my problem is I eat a lot of pasta because it is easy and quick to make.

    I do eat veggies and fruits but want to add more to my regular schedule. I just feel like I am at a point where nothing is happening and I am at a stand still. Does anyone out there have a daily schedule for meals?? What about proteine bars when you're not able to cook and need sonething fast to eat on the go? Are there any good bars out there that are nutritious and taste good? I've tried many...not a big fan of nuts or caramel. That seems to be a common ingredient from what I've noticed.

    Thanks again!
    Tiffany
    "The moon shines so brightly...but just not as bright as my heart does when I think about how much I love you," said by my honey, James.
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    Hi,

    I'm proud to say I've lost almost 30 lbs since January.  I've found Weight Watchers and working out is the way to go.  I bought a Weight Watchers starter kit on Ebay for under $100.  It came with everything I needed to start.  It's very easy to follow, and I quickly realized why I was over weight.   

    I do allow myself 1-2 cheat meals a week... I eat whatever I want without feeling guilty...and it helps me to stay on track the majority of the week.  I don't feel deprived. 

    I've been working out for several years now and I now know it takes both DIET + EXCERCISE to truly reach your goals.  I've also found Jillian Michaels "Making the Cut" book very helpful.  She has great workouts the truly do take you to the next fitness level.  I rotate her 30 day workout plan with another 30 day muscle building workout routine.  

    Starting is the hardest part!  good luck!

    Staying on track is hard.  A quote I like to remember is "Skinny feels better than anything tastes!" LOL  
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    edited August 2010
    I agree with PP- diet and exercise are BOTH important. I have tried HIIT and I have tried longer more paced exercises. I found that the longer more paced exercises work for me. Don't get me wrong HIIT works but I found that I wore myself out even doing it 2-3 times a week. I found that with more frequent longer paced workouts (walking and jogging on the treadmill or elliptical 5 -6 days a week) I stay CONSISTENT. Remember you have to find a routine that works for YOU and that YOU will be CONSISTENT with. It will take some trial and error but remember that BOTH diet and exercise go hand in hand and pace yourself...don't go Gung Ho in the beginning, when I did this in the past I wore myself out and become discouraged. I've also tried WW and I lost 10 lbs but I gained it back after I stopped eating Lean Cuisine  eeeevvvveeerrryday for lunch- it was unrealistic for me to eat frozen foods for the rest of my life. So now I work out 6 days a week for an hour and I eat what I desire but I watch the portions...I eat until I am satisfied NOT stuffed...so far it's been 2 weeks and I've lost 5-6 lbs and I don't even feel like I am depriving myself or suffering in anyway...and I feel that's the way it should be. WW definitely taught me alot so I would suggest trying that to get a foundation about portion control and food choices. Good Luck -You CAN do it!
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    eatingwell.com is where I get my recipes from
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    Pasta is my weakness too!! What I try to do is eat a REALLY big salad before the pasta and then include lots of veggies and protein with the pasta as well. I tend to add a lot of steamed spinach or right now summer squash.

    As for bars to go- I really like Luna bars, they're pretty filling.

    I lost about 20lbs 5 years ago and kept it off, I've been motivated by my family mostly. They're all overweight and have a ton of health problems because of it, not only high cholesterol, pre-diabetes, but they get injured very easily. Whenever I wanted to not work out or eat poorly, I would remind myself it's something my mother would do and I didn't want to end up like that. Also, one key thing I tell myself all the time is, have I ever regreted going to the gym and I've always regretted not going. That will usually get me off my bum.

    Good Luck
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    Welcome!  You've gotten some pretty good advice so far, so I've only got a few things to add.

    If you don't want to sign up for something like Weight Watchers, check out a free site like SparkPeople or MyPlate (through Livestrong.com).  Sites like those will take your information and calculate out a daily calorie amount for you weight loss goals.  Very often even when we think we're eating well, we're still eating too much.  Spending some time tracking your calories is a really great way to get a feel for it.  I lost 20 lbs using MyPlate with not a whole lot of exercise.

    The next important thing is that not all calories are created equal.  100 calories from a 100 cal pack of chips is totally different than 100 calories from nuts, or a lean protein.  One of the biggest things is properly fueling your body.  If you're going to be eating x amount of calories, you want to make sure that they are good, nutritious, filling foods, so step away from the overly processed, sodium laden Lean Cuisines, and instead make yourself a big filling salad with dark leafy greens and a serving of protein.

    As for not having time to make food, the easiest way around that is to plan ahead.  Plan out your meals and snacks for the week on grocery day, then take some time and do as much prep as you can at one time.  Cut up any g you plan on having in salads, or for snacks and keep them ready in the fridge.   Also, by planning ahead you're less likely to slip and eat something crap, because, well, you've already got the good stuff.

    As for cookbooks, I really like the Looney Spoons/Crazy Plates and Eat Shrink and Be Merry books.  They've taken some normal, comfort type foods and redone them in h, nutritious and delicious ways.

    (this got longer than I intended!)

    And, finally, pasta.  You can still have pasta, just make sure it's a side and not the entree.  Switch to whole wheat or multigrain and actually measure out a proper portion.  I'm a big fan of including the foods you love and crave into every day life, but just being careful of portions. 
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    Yeah I agree.  You need wholesome choices.  None of that lean cusine and stuff like that.  I went grocery shopping and came back with all healthy things..

    blueberries
    grapes
    roasted pepper hummas
    sun dried tomato crackers
    greek yogurt. 

    I drink lots of water, and also green tea that I brew myself. 

    I eat egg white omlettes for breakfast on a mini whole wheat bagel or english muffin.  This is all the stuff that you gotta do.

    I will mention that I had my cheat meal at chik fila last night.  You are allowed a cheat meal.  But I didn't get a sandwich (ever) because I don't eat white bread.. so I get the strips and usually a side salad and no soda ever. 

    **** It always seems on here you meet the big exercisers and the big nutrition people.  Two extremes.  I have always been big on nutrition and eating right.

    However, because of this board I am now kicking it up with exercise.  I now aim for a 4mile walk 3-5 days a week and I've been doing that.  And I've been trying to run more than walk during those 4 miles to get my time down.

    I also picked up a few circuit training dvd's from target and I'm going to start those as well.  As long as your strong in one area, you can work your way to be strong in the other.  It takes both diet and exercise to see your goals.  Remember that.
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    If you want a good book- I actually really like the South Beach Diet. There is a lot of good information in the beginning of the book on why eating healthy is just so good for your overall health- it really motivated me to start eating more vegetables and fruits.

    Also, if you want a serious kick in the pants read "The Skinny Bitch". It's basically a book that tries to convert you to being a vegan, and I will admit, I did it for about a week- but thats a SERIOUS lifestyle change that I realized I didn't like. But that book really gave some incredible insights into the foods we eat and don't think twice about why and if we really need to eat them. It also promotes vegetables and fruits as well.

    Just take it slow and try and find something that works for you. I did Weight Watchers once as well and realized I didn't like their program. I cheated a lot on it hahaha beacuse I'd use my points on crappy food.

    For protein bars- that's really hard. I've had my fair share. Myoplex has a chocolate fudge brownie bar thats kinda good. At least it doesnt have nuts in it. I prefer protein shakes. Optimun Nutrition (sold at vitamin stores) is the BEST protein powder I've ever had. If you don't mine making yourself shakes, I'd recommend this brand.
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    edited August 2010
    Also everyone can make the time.  You just have to do it.  I have a 9-5 job, a 3 year year old daughter, a husband etc.  House work, cooking, grocery shopping etc.  You just have to make the time.  You have to want to do it. 

    I make the time to pack a healthy lunch everyday such as turkey and cheese on whole wheat bread.  I pack grapes, blueberries, yogurt and hummas with the crackers I got.  I over pack a little bit so I don't get so hungry in the late afternoon and want to reach for a candy bar.

    I had to say that you can make the time because you can.  I am up at 9 at night making myself that egg white omlette to pack for the next days breakfast.  I really wanted to get more protein in my diet, so I figure making it the night before was the way I was going to get that protein I was looking for (other than a yogurt or something because I like those in the afternoon)  I like a nice, hearty breakfast in the morning to get my energy up and metabolism going.

    I am just shocked sometimes when people say they are clueless about eating right.  You really came to the right place for help because everyone here has great suggestions. 

    The basics are no fried, limit sugars oils and fats and all condiments and dressings unless they are low fat. 

    White meat such as ground turkey and chicken are best over pork or ribs.  That commercial is wrong, pork is not the other white meat.  It's fatty and something to be eating in moderation.  Fish is a must if you like it.  I know some people don't.

    Obviously cut out all sodas and drink just water because you don't need the extra calories from drinks, you can use that for food you are going to eat.

    Eat lots of protein and veggies and fruits and whole grains.  That is the basics. 

    I would go to barnes and nobles and just read a book and you will be fascinated by the abundance of nutrition information thats out there.  You can learn something new everyday.

    Being on this board also helps.  Ask us anything and let us know your progress.  We are always here to listen and offer advice and feedback and motivation :)
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    In Response to <a href="http://forums.theknot.com/Sites/theknot/Pages/Main.aspx/wedding-boards_getting-shape_totally-clueless-needing-guidance-please?plckFindPostKey=Cat:Wedding BoardsForum:238Discussion:f39de814-6f77-418d-9d3d-848e43520f83Post:4042e7d1-894e-4f7b-a5a7-bedbe6759914">Re: Totally clueless and needing guidance please :)</a>:
    [QUOTE]White meat such as ground turkey and chicken are best over pork or ribs.  That commercial is wrong, pork is not the other white meat.  It's fatty and something to be eating in moderation. 
    Posted by PeonyPrincesskdd[/QUOTE]

    This depends on the cut of pork.  Pork tenderloin, given that it has been trimmed for visible fat for example, is just as good as chicken breast.

    USDA Study, 2006 results.

    <a href="http://www.medicalnewstoday.com/articles/46034.php" rel="nofollow">www.medicalnewstoday.com/articles/46034.php</a>" target="_blank"><u><font color="#551133"><a href="http://www.medicalnewstoday.com/articles/46034.php" rel="nofollow">http://www.medicalnewstoday.com/articles/46034.php</a></font></u>

    Quote from the site:
    <div style="margin:5px 20px 20px;"><div class="smallfont" style="margin-bottom:2px;">Quote:</div><table border="0" cellspacing="0" cellpadding="6" width="100%"><tbody><tr><td class="alt2" style="border:1px inset;">The new research, presented at the Institute of Food Technologists annual meeting, revealed a surprising fact: pork tenderloin is just as lean as the leanest type of chicken - a skinless chicken breast. The U.S. Department of Agriculture (USDA) analysis found that pork tenderloin contains only 2.98 grams of fat per 3-ounce serving1, compared to 3.03 grams of fat in a 3-ounce serving of skinless chicken breast.2 Pork tenderloin meets government guidelines for "extra lean" status. </td></tr></tbody></table></div>
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    I'm a big fan of Elie Krieger's (from Food Network) cookbooks. The recipies are fairly simple and really delicious (even my picky eater fiance likes them!). She includes detailed nutrition information with each recipe.
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    In Response to <a href="http://forums.theknot.com/Sites/theknot/Pages/Main.aspx/wedding-boards_getting-shape_totally-clueless-needing-guidance-please?plckFindPostKey=Cat:Wedding BoardsForum:238Discussion:f39de814-6f77-418d-9d3d-848e43520f83Post:dd6fa297-c2d6-4244-9d0b-9a97d46bc59e">Re: Totally clueless and needing guidance please :)</a>:
    [QUOTE]In Response to Re: Totally clueless and needing guidance please :) : This depends on the cut of pork.  Pork tenderloin, given that it has been trimmed for visible fat for example, is just as good as chicken breast. USDA Study, 2006 results. <a href="http://www.medicalnewstoday.com/articles/46034.php" rel="nofollow">www.medicalnewstoday.com/articles/46034.php</a> " target="_blank"> <a href="http://www.medicalnewstoday.com/articles/46034.php" rel="nofollow">http://www.medicalnewstoday.com/articles/46034.php</a> Quote from the site: Quote: The new research, presented at the Institute of Food Technologists annual meeting, revealed a surprising fact: pork tenderloin is just as lean as the leanest type of chicken - a skinless chicken breast. The U.S. Department of Agriculture (USDA) analysis found that pork tenderloin contains only 2.98 grams of fat per 3-ounce serving1, compared to 3.03 grams of fat in a 3-ounce serving of skinless chicken breast.2 Pork tenderloin meets government guidelines for "extra lean" status.
    Posted by Marina007[/QUOTE]

    See.  You learn something new everyday lol  I would never have thought pork would be considered a lean meat. 

    Hmm.  I always thought ham was fatty too until I started getting it at subway and at the deli because sometimes I am sick of turkey and saw that ham was just as lean.  That subway Black Forest Ham was on the healthy menu at subway.  So really, ham I discovered was okay. 

    And now I discovered pork tenderloin is ok as well.
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    Hi ladies....Here is an update on my journey to get healthy. I absolutely LOVE, LOVE, LOVE the website PeoneyPrincess provided: eatingwell.com. I was able to start planning meals for the week and it gives me detailed information on calorie intake etc. Thanks PeoneyPrincess!

    I also began taking One a Day multi vitamin and protein shakes whenever I may be running late or unable to make breakfast with the Myoplex products. Their vanilla protein mix is fantastic. Thanks Snore.

    I just couldn't figure out what was going on.I am lucky that I am notone who has a weakness for candy, chocolate, pork, eggs, or fried foods. I think I was just not getting enough calories in my daily meals and just not eating meals to boost my metabolism. I am starting to make more, smaller meals throughout the day to also include small things like celery with peanut butter for a snack.

    I also ordered the P90X exercise routine and can't wait to start it. I know I have a lot of things I am getting into, yes. But, I know myself and know that I am making good choices for myself. I will admit (and I believe that this is a good thing), that I am gradually making these changes. I did not just start eating ALL new foods or more meals that meet my daily calorie allowance. I am taking steps in the right direction and believe this will encourage me to stick with what I have committed to doing.

    So, I will definately keep you all posted. Thank you all for your support, guidance, and ideas. Now I feel like I am able to be specific and have a direction.

    Tiffany
    "The moon shines so brightly...but just not as bright as my heart does when I think about how much I love you," said by my honey, James.
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