We talk a lot about fitness in terms of exercise but not FOOD. We've cleaned up our act at our house, doubling the number of fruits and veggies in our diets and reducing our sodium intake as well. I think I threw up the URL for The Daily Plate before (www.thedailyplate.com) and it's what we use to track our diets AND exercise.

So lets talk food as it relates to Health and Wellness.

I have become much more conscious about the ingredients in the foods I eat. I take more time looking at the labels to see how much fat, fiber, and sugar is in the food. A couple years ago, I completely removed candy and soda from my diet and started eating foods higher in fiber. The weight loss wasn't what surprised me the most. What surprised me is I would walk into a store and could smell the sugar coming from the candy bar counter. It was so strong that it would make me feel sick to my stomach.

The big difference that I am finding is a consciousness of how my body reacts to food. We have made a BIG effort to reduce the amount of processed/packaged foods we eat as well. So now when we do "splurge" and eat out at a restaurant or go hog wild at home and cook something rich, or not quite as nutritious, I find I can really feel my body working less efficiently. I think age is likely a factor in this as well. It's one of the reasons I'm interested in doing the nutritional cleanse I talked about in the other thread I created today.

I agree, there is a big difference in how my body reacts and feels based on the different types of food I eat. For example, if I eat something that is fried, I can pretty much figure I will be lethargic. I've learned to avoid milk at all costs. The lactose intollerance is just too much to deal with. If I go out to breakfast and have eggs, bacon/sausage, etc, I pretty much know that the remainder of the day will be a wash with me feeling ill and wanting to do nothing other than lay on the couch.

We've replaced our creamer w/ soy creamer but the lactose intolerance hasn't reached such proportions that I have to give it all up...yet. I actually prefer the taste of soy to the regular cream and it's a lot richer than fat-free half and half, or CoffeeMate, which often contain preservatives and/or chemical additives.

I have been using the coffeemate in my coffee. It doesn't seem to effect me the way even a splash of milk will. The biggest problem is the amount of sugar in the coffeemate.

Yeah, the sugar and the additives is why we've given it up - higher in calories, too. Silk Soy Creamer is the best but you really have to like soy flavor and it's an acquired taste I think...

A friend of mine has switched to soy. It doesn't seem to lactose problems that milk does.

The one thing I am really looking forward to is the availability of fresh veggies during the summer months. Now that the weather is warmer, I will be visiting the public market every Sat. morning for fresh fruits and veggies.

Cutting out the sugar is really becoming important for me since I was diagnosed with diabetes. Fortunately it is borderline so medication is not necessary.

Farmer's market time! We have one too apparently but it just opened last weekend and it's only open two days a week...I'll take it though!

We have a store (THE store) called Fred Meyer which is a part of the Kroger chain. It's not much compared to a Wegmans but they have this bulk wall that is INCREDIBLE. They have any kind of grain you can imagine (even those weird ones they cook w/ on Food TV), dried fruit, nuts, etc. for a fraction of the packaged stuff. Not only is it ALL organic, it's unbelievably affordable (!), and you only have to buy what you NEED - a novel concept. Instead of spending 10 bucks on a jar of pine nuts for one recipe I can buy a couple of tablespoons for 1/3 the price. Love it.

I'd take 2 days a week too. The Fortunately for me, the Rochester Public Market is open 2 days a week, Tuesdays and Sat. Then on Thursday, there is the public market in Greece during the day and the one in Irondequoit in the evening. It is nice as it ensures that I can have fresh fruit and veggies every day of the week without paying the prices at Wegman's.

Plus it's good to buy local! We try to as much as possible. Unfortunately things like milk are more than double the price. A gallon of local dairy milk is over five dollars!

The last time we bought milk was over a month ago. It ended up spoiling before we even opened it up.

My sister was recently diagnosed as a borderline diabetic. It is worthwhile to go to a diabetic dietician at your local hospital to find out how foods will affect you. Carbs play a big part and you will be surprised how many foods are high in carbs, not just the most obvious ones such as bread and macaroni. Exericse helps too. I am learning a lot just listening to my sister. Good luck to you.

As many of you know I am having gastro surgery sometime late summer. I have been to the nutritonist 3 times so far and have one more meeting. Oh the things I have learned.
I have switched everything to light products,starting with my favorite, French Vanilla and cheese..yogurt..mayo..dressing..rye bread..chips..cheerios for my cereal..butter.. my plate for dinner has to be half veggies no matter what, and a protein with each meal..I eat a hard boil egg before most meals..ONE snack a day to be no more than 150 calories,this is tough!!! BUT it is working along with a 15 minute walk..working up to more time. My arthritis makes it tough sometimes to do.

Half veggies is a GREAT way to "visualize" your dinner. It was hard for me at first to give up my carbs but I just feel so much better. I love Stoneyfield Farms Organic Low Fat Vanilla Yogurt - it comes in a BIG tub and I just add my own fruit instead of buying individual yogurts. So much cheaper!

We just stopped buying snack food altogether. Instead we keep stuff from the bulk wall on hand - soynuts, wasabi peas, dried fruit, low-fat granola - and snack on fruits and veggies.

It has not been easy at all, but slowly it is all falling into place. It's a life style change,the whole household has no choice in the changes I have made in the cuppboards and fridge as I am the only food shopper,but the BF does still get his ice cream and I will have yogurt or a small container of peaches in place of that.

It makes eating "treats" so much better than it was before! When we get pizza or when we go out to eat we really appreciate it so much more. And you are right - it's about thinking about YOUR diet rather than going ON a diet - lifestyle change.

And the money we save?! OMG

actually the savings are not all obvious, look at the medical bills and prescriptions that would combat hypertension, diabetes and other conditions that are directly related to excess weight. spence, keep up the good work, remember you are doing this for you and the future of your family, all will prosper when you succeed.

I gave up Pepsi; I don't even miss it; some days out of pure habit I order one with lunch - and I never really drink or enjoy it. (this used to be my daily staple and considered the most important of the Food Groups). I do the same thing by making the VEGGIES my main meal and the meat the "side dish"; When I buy meat - I separate them into "single" portions and just use what we need for a dinner. I don't eat bread.
I'm not losing weight - but better yet, I'm not gaining any either!!!

The veggie part was so hard for me...but I find that SOUP is a great way to get my veggies.

I really love soup. It is one of the staples of my diet.

When I was doing weight watchers, I started making their no-points veggie soup. I will make a pot and freeze the extra.

It's a good way to choke down beans, too, which I've recently added to my diet and which have made a HUGE difference.

Grandma Brown's baked bean soup is the bomb!!

I'm sure it also creates a few bombs too

I love lentil soup. It is full of fiber. God, there was a time I didn't even think of the importance of fiber and lower fat content in my diet.

Ohh me too..well in the back of my innerself I knew what I WAS eating would catch up with me some day..the day's of that are over,I am trying to do exactly what the clinic tells me to,so I can get the lap-band instead of Gastro!

and..it's so much about CHOICE!! and what we choose..it's totally up to us, and my fridge and cuppboards have had a makeover and really I can't taste the difference at all.

One thing I have found that I have to do is bring lunch from home each day. Otherwise, if I eat in the cafeteria here at work, I end up with heartburn and a lose all desire to be productive in the afternoon. You would think the food choices in the cafeteria would be healthy. Unfortunately that is not the case. On a daily basis, it is either something fried or something in a thick gravy.

Bringing food with you is the KEY. Even when we take lengthy drives or hikes we take snacks because it's too easy to see a restaurant or snack shack and pull over. We definitely like to keep salads and soups on hand for that purpose. One of my favorites is a spicy chickpea salad that I make and keep in the fridge. You can eat it as a side, a main meal, or put it in a pita for lunch.

watch your portions as well.....

Oh yeah - good point!

We measure everything too - it's a pain but it's well worth it in the end. Eventually you get to where you can eye stuff but I still measure a lot of my portions with measuring cups, spoons, etc.

and learn to cook so you can get away from the cycle of fast foods, take outs and or frozen dinners.

AND learn what you can and can't eat at your favorite restaurants/take out places!

I have never liked to cook. To me, cooking is a hassle. I would much rather have someone else do the cooking and let me do the clean up.

Since I am the first one home at night, I have been doing much of the cooling lately. I have found instead of cooking the traditional, meat, potato, and veggie meal. I will do something like chicken or a lean pork loin with 2 veggies.

Another way to handle portion control is to use a smaller plate. Instead of using the "dinner" plate we are all used to, you know the ones that look like they should be a platter for a turkey, use a sandwich plate.

Ahhh,let me tell you about an example the nutitionist showed me,she has tons of play foods that she uses and she put a scoop of ice cream in a regular bowl,and said..doesn't it look silly in that huge bowl,but when she put it in te smaller bowl it looked like it belonged there!!Pasta is the biggest problem she said,cause it just kinda spreads all over the whole plate..so thats where the veggies come in,I have to load up on that first then pasta.

Spencer, I wish you luck with your healthy eating habits and your upcoming surgery. I know it is not easy to make major changes in our eating habits but it sounds as though you are in the right track. Keep up the good work.

I actually prefer less of the pasta and more of the sauce and veggies. I don't even care if there are meatballs or sausage anymore. I want green peppers, onions, mushrooms, and zucchini in my pasta sauce. Lots of them.

PT thanks for posting that site again! http://www.thedailyplate.com I took a good look at it this time and I can't believe how great it is.. If you that are trying to be healthy or lose weight or both haven't checked it out yet.. you should check it out.. You can do so many things just with the free account! They have forums so you can banter with others and toss out ideas..

I was shocked that what I ate yesterday that in my mind was healthy and fit into my diet.. Was over in so many of the bad categories , such as sodium etc..

It is an awesome guide to help lose weight, tracking calories and all intake..

Really cool thanks again!

"Pasta is the biggest problem she said,cause it just kinda spreads all over the whole plate."

I often use a cereal bowl or dish.

Although I like meat in the sauce, I usually use browned ground beef with the fat poured off. I like lots of veggies (RED sweet peppers, please!) in it, too. I happen to really like brown rice, and often use that instead of pasta. At least I'm getting roughage and vitamins with my carbs.

Thank-You!!

Seriously, VM, you need to try Shirataki noodles...they have NO carbs and only 20 calories per serving (I usually eat a whole package with a whopping 40 calories!) and are made with some wild root that has water soluble fiber that has been proven to lower cholesterol. Great stuff! They have no flavor of their own but lets face it...it's the sauce that we all love anyway. You just need to remember to rinse them under running water before using them (otherwise they have a fishy kind of smell).

Some time ago, I decided to try something new with the boneless chicken breasts. To me there is nothing worse than just a plain old piece of chicken. I took the chicken breast and baked it with a sliced red pepper over it and sprinkled some crumbly blue over it. Talk about something good.

Jazz - glad you like TDP! It really is a great website and I like to throw it out there b/c my friend works on it.

Didn't you send me a link in a PM somewhere once about diet or fitness? I'm having PM difficulties (re: locating some of them!)

"Seriously, VM, you need to try Shirataki noodles."

Maybe I will, thanks. Where can I find them?

Ever try just a plain roasted red pepper? You could stuff it, or put various things on it, but just roasting it changes the flavor a lot.

Roasted red peppers are the bomb! Did you know a red pepper has more vitamin C then an orange does.

PT I don't think it was me.. but maybe.. my mommy brain is in full effect..

I sat there ( no idea why) last night for over an hour trying to think of Nick Lachey's last name.. only because I couldn't remember it.. He might as well be named Nick Simpson but why did I need to know? I didn't.. it just bothered me I could not remember.. I used to have a tip top memory.. and it's gone It came to me in my sleep at 3 AM last night and I have been up ever since.. how dumb!

Anyways I do love the site and I am really going to make an effort to get my family eating healthy and exercising..

Roasted red peppers are great. When I make stuffed peppers, instead of using the green ones, I have started using the red ones. I love the flavor. I also have a great recipe for a roasted red pepper dip.

Care to share that recipe TRD?

I wouldn't doubt that a bit; I think that green, yellow and red bell peppers are at different stages of ripeness, but are the same fruit.

TRD: I like the greens, and prefer them in a few recipes, but the reds make my mouth water!

Sure. When I get home I'll look it up and post it.

I love pretty much all veggies with the exception of lima beans.

My partner makes this wonderful brussel sprout dish with lots of garlic and sliced almonds. We usually have it for Christmas dinner with his family.

I like pregnenolone, but I heed this man's advice and take low doses:

Benefits of Pregnenolone
Some people find pregnenolone improves energy levels, vision, memory, clarity of thinking, wellbeing, and often sexual enjoyment or libido. Pregnenolone may be considered a good brain enhancer in those who are deficient. Studies in rodents show pregnenolone to be one of the most effective and powerful memory boosters. Pregnenolone may increase levels of acetylcholine in the hippocampus and other memory regions in the brain. Some women report lessening of hot flashes or premenstrual symptoms. However, pregnenolone is not risk-free.

Possible Pregnenolone side effects
Overstimulation and insomnia -- low doses could be helpful for sleep when taken in the morning.
Irritability, anger or anxiety -- low doses could actually ease a person into a relaxed feeling, while higher amounts may lead to irritability.
Acne
Headaches
Possible scalp hair loss if used daily for prolonged periods. Pregnenolone converts into DHEA, which in turn converts into testosterone and possibly on to DHT. Pregnenolone also can be converted into progesterone.
Irregularities of heart rhythm, HEART PALPITATIONS, even on as low a dose as 10 mg
Unknown effects on the thyroid gland or other organs and tissues.

Dr. Sahelian says: I do not feel comfortable with the high dosages of DHEA and pregnenolone sold over the counter. I think a maximum of 5 mg is acceptable. Hormones are powerful substances that have significant short and long-term effects. They can be very helpful if used appropriately but can cause serious harm if misused. One of the side effects is heart palpitations or arrhythmias. Use hormones in low doses and for short periods of time. Take frequent breaks which I call 'hormone holidays.'

What form of Pregnenolone is best?
Oral pregnenolone pills work well. Sublingual (sublingual means it melts under the tongue) is an excellent option by bypassing the initial liver metabolism that occurs after swallowing an oral pill.

You are correct. Green is unripe and red is ripe. I think yellow is a variety of bell pepper. I also think they can be purple or even a brown color??? I think???

Thanks for the education, paisano.

You already knew that huh???....

No, I had thought the yellow was the intermediate stage of ripeness; I didn't know that it was a variety.

I've looked at more than a few seed catalogues, and I do think that there are other colors; what THEY look like at a certain stage of ripeness, I don't know.

Here's a good link from MSN I found awhile ago - offers some good portion controlled meals. I don't follow them exactly but when I'm staring at a fridge full (or not so full!) of food it helps me whip something up. I'm not that creative

http://health.msn.com/guides/weightloss/articlepage.aspx?cp-documentid=100161714

3 weeks down 10 lbs i hope , 1.5 inch off the waist, running and pt and no more than 1000 cal / day . or 7k /week

be careful - that's not enough calories for ME to live on much less a man of (i'm guessing) more substantial size...don't cut back too much!

but SWEET on the weight loss! way to go!

idk how much i've lost but i'm in my size FOURS! i almost cried.

You must be really really hot now........You're BF must be really distracted with all the hot scenery....

Sometimes size matters, sometimes it don't I'm always really, really hot and he's always really, really distracted by it.

LOL..congratz on the size 4

So, how is everyone doing on their diets....Does anyone have any good snack ideas???

We buy the variety pack Popsicles/Fudgcicles/Creamsicles for killing the after dinner sweet tooth for 60 calories or less! I try to snack on fruits and veggies but if I desperately need to feel like I'm being bad, an English muffin pizza usually does the trick (I used diced, canned tomatoes instead of sauce). Also, frozen fruit (1/4-1/2 c.) with 1/2 c. low-fat vanilla yogurt.

I am down 55lbs 5 inches off waist.

Snacks, i agree with PT fruit, ice pops, veggies.

Starting to take in more calories, as i up my workouts.
Starting to level off. Was losing 6 -7 lbs a month. This month about 2.

12 more to go !

Awesome BH keep it up! I'm holding steady at about 195-198 on any given day but have lost 2" on the waist line! In fact I have no more holes left in the belt! I rememebr when I had that issue going the other way!

u2 jello. way to go

Thanks for the ideas everyone...and good job....I've lost about 10lbs so far and am looking to shed about 20 more...The key really is plenty of exercise and eating right...

I eat a lot of cereal...Not the sugar loaded kind..It seems to work for me....

I have a tendency to eat a lot of cup-o-soup at work too and I'm wondering if I should quit that because of the sodium....

Get the low sodium.

Soup is tricky because it's light and filling, but full of sodium. You can look for reduced sodium soups and increase the amount of water you drink. And I make a lot of soup - a bunch of frozen veggies, a couple of cans of beans, and some low-sodium chicken broth is soup for the week! I love soup and cereal for meals and snacks. The organics section at our grocery store has lots of great boxed organic soups - Pacific Naturals, I think is the brand, and I love them.

Thanks PT...I've just started to get interested in the organic section at the store...and Della, I will look for the low sodium soup...

I think one of the hardest foods for me to give up is going to be cheese....I could live on it...Although, I have been doing pretty good "saying no"......

I have one day a week and that is usually Sundays.. I will allow myself to eat anything I want...It just makes me want to push harder at Monday's exercise session...

Me too. Cheese and bread. So hard to give up!

I hear ya sista!!!!! I've been trying to go with the hard cheeses...Like extra sharp white cheddar or even a good quality ghouda...I miss the jack and colby but it will be there when I want a treat...

I also used to drink wine with my cheese especially this time of year and the wine is no good when your trying to diet either...

Lately, I have been very careful with the portions of cheese I do eat...(a little here and a little there)..I also stepped away from the wine which was hard...

Now, I'll either drink coffee in the evening, my home brewed fennel/anice tea or if I do want to have a drink, I'll usually have a vodka and diet 7 up...

I definitely recommend the organics section and getting into the stuff there, trying new things. I love, love, love Silk Soy creamer in my coffee (nice alternative to the soy lattes that eat 120-200 calories per to-go serving). I think all of the Kashi cereals are incredible, especially Autumn Harvest. We use Muir Glen fire-roasted tomatoes instead of regular canned tomatoes a lot of times when we want a little more flavor, and I also love the Annie's mac n' cheese instead of Kraft.

We almost always have a bowl of tomato/cucumber/onion salad w/ low-fat italian dressing in the fridge - good for snacking. Sometimes I throw in a few croutons too. Another great veggie snack is asparagus sprinkled w/ bread crumbs and coated w/ just a bit of olive oil, baked at 400 for about 15 minutes. Nice as a side dish or to grab out of the fridge and re-heat or eat cold.

Bite-size shredded wheat in a baggie with a little Splenda. Just give a shake and satisfies carb and sweet cravings without salt or sugar. Pre-portion what you take with you for snack at work.

Here's a tip: when wanting that cheese envision eating a piece of butter the same size...Similar calories and fat content.

Thanks PT...Some great suggestions...We too like the tomatoe/cucumber salad...Sometimes I'll throw in a vadaila onion..

I have had the Annie's mac and cheese and it is good...

As far as the soy goes, the only thing I've had with soy is Chai...I haven't gotten up the nerve to try it straight..I think I'll buy some of the silk and ease my way into it, like you said, in my coffee....Have you ever had it over cereal??? I'm a huge skim milk fan and I don't think I would ever be able to give that up.

One of my favorite things to do with vegetables in to just steam them and throw some butter buds on them...You really never miss the real butter.

Another great idea Rick...I will try that for sure.

I don't know how I've managed to miss this thread for so long, but it's full of great information and advice! Thanks for all the input...I'm gonna try some of the helpful hints.

I've been trying to switch over to more fruits and veggies, too. My biggest problem with weight loss plans is the measuring, planning, shopping, exchanges, etc., etc., etc. (I'm a weight watcher's drop out lol)

Then I found two websites - First Path with a 7-day plan and TOPS (take off pounds sensibly) with a 28 day plan! I think the Tops plan also has recipes. Both plans list every food for breakfast, lunch, dinner and 3 snacks - I chose the 1500 calorie plan with both diets because I've read that 1500 calories is the lowest number you can eat and still get all the nutrients you need. 1200 or 2000 calorie plans are also on the First Path Plan.

http://tops.org/ for the TOPS program
http://www.tops.org/ReadArticle.asp?articleId=1146 for the menu plan - you have to click on each day and it brings up a 1500 and 1800 calorie plan.

http://www.firstpath.com/scripts/cgiip.exe/WService=firstpath/story.html?article=1340 First Path diet plan.

I printed each day's diet off on a 4x6 index card for both diet plans and put them in a small photo album. I take it to the store with me to make grocery shopping easier.

I like First Path the best because there's no fancy food - just plain, good, 'cheap' and yummy foods, and foods that are easily portable for lunches. Also, the dinners are something you could order at a restaurant. You don't feel at all deprived, because you're eating all day long.

My only suggestion is not to feel obligated to eating ALL that they list. Days 3 and 6 have 2 cups of pasta!!!

If you get a chance, let me know what you think. Thanks!

I felt the same way as you SR...I was just searching the threads and came across this one...I think it is loaded with useful information..

My ex-father-in-law was in Tops...Yearssssss ago...He did very well with it..I think that things have improved since then and science has certainly advanced in this area...

I found that it helps greatly to be a part of a forum like this where people can chat and exchange ideas...It helps to have the support of others as well...

I have been practicing the alkaline diet from months and getting the positive response so far. Have you ever used this plan? Should i share you the details of alkaline diet ?