[DW_Jennifer_RD]

Thanks Jennifer and Spanisheyes for some very good points.

Would it work if I blended milk, 100% Whey protein powder, and fruit together? Would this make my diet complete?

Does blending fruit have a negative effect?

I hope these are not "dumb" questions or carrying this conversation too far

Walter

That would be a good option. Just remember to vary your intake from day to day. Blending fruit does not have any negative effect.

[Sherlynn9]

Blending the fruit would have no negative affect unless you strained out the pulp (then you would lose fiber).

Sheryl

[walter]

Thanks Jennifer and Spanisheyes for some very good points.

Would it work if I blended milk, 100% Whey protein powder, and fruit together? Would this make my diet complete?

Does blending fruit have a negative effect?

I hope these are not "dumb" questions or carrying this conversation too far

Walter

[spanisheyes]

Hi Walter,
The other thing about fruit juice is that the sugars in it get absorbed by your body REALLY quickly, and since you seem to have concerns about insulin spikes, fruit juice might cause this for you. The fiber in whole fruits slow down the absorption of the sugars so there is much less of a spike. Berries are a good choice - have you ever tried adding some to your protein drink? Bananas or apples with a little natural peanut butter make a good pre-exercise snack or breakfast.

Do you include good fats, like olive oil in your base diet (I wasn't sure if your salad dressing is nonfat)? Monounsaturated fats have a lot of benefits, and when eaten with carbs can help keep you from having cravings.

[DW_Jennifer_RD]

Thanks, Jennifer.

Thanks for the good points. Will probably add low fat cottage cheese. I am not much of a milk drinker.

Fruit is going to be a problem.

What is your opinion on fruit juices instead of fruits? If so any suggestions on brands? Pulp, little pulp, pulp free? Apple, grape, orange, etc.? Hard to believe but choices overwhelm me at times? And being a guy when all else fails buy the most expensive? Right?

Walter

Walter,
Just remember that cottage cheese is not a great source of calcium compared to other dairy. Do you like yogurt? You can also get fortified foods with added calcium. Men in general should aim for about 1000 mg of calcium per day and calcium is listed on food labels as a % per serving. This equates to a percentage of 1000. Example of milk - label states serving is 1 cup and the calcium is listed at 30%; that is 30% of 1000 or 300 milligrams of calcium in 1 cup of milk. Does that make sense? Just a tip to help you track your calcium intake. Not a fruit fan? Juice is ok but should not replace actual fruit. Pulp/no pulp/ etc. is up to individual taste (in my opinion). Always look for 100% juice. Blends/cocktails, etc. are usually 10% juice and 90% sugar! A serving of juice is 6 ounces. Sometimes, I will add a small amount of juice to a large glass of water to add some flavor. Another tip - yogurt and fruit blended together with a touch of juice makes a great smoothie!

[walter]

Thanks, Jennifer.

Thanks for the good points. Will probably add low fat cottage cheese. I am not much of a milk drinker.

Fruit is going to be a problem.

What is your opinion on fruit juices instead of fruits? If so any suggestions on brands? Pulp, little pulp, pulp free? Apple, grape, orange, etc.? Hard to believe but choices overwhelm me at times? And being a guy when all else fails buy the most expensive? Right?

Walter

[DW_Jennifer_RD]

Thank you for your comments Spanisheyes. I appreciate your honesty about some breads causing hunger. To me, I have not been able to find one that doesn't but will try some that you suggest.

To give you an idea about my diet, the following is a typical day:

Breakfast: 100% Whey protein drink (I can't stand breakfast. I work out in the morning and hard to believe there is a time during the day food is not appealing. Only briefly though!)

Lunch: 6-8 servings of brocolli, cauliflour, green beans, spinach, carrots, tomatoes or usually combinations of these with spices.
8-10 ounces of meat, usually baked.
Plain mustard for seasoning.
4 tbsp. of salad dressing.

Supper: 6-8 servings of brocolli, cauliflour, green beans, spinach, carrots, tomatoes or usually combinations of these with spices.
8-10 ounces of meat, usually baked.
Plain mustard for seasoning.
4 tbsp. of salad dressing.

This is what I call my base diet. I may go out for some diversity once or twice a week but always return to this so called base.

Keep in mind, my usual cardiovascular workout is equivalent to 8 miles of running at 8:15/mile pace. I am 6'3" with an ideal weight of 180-190 lbs.

I am reducing with the above diet, closing in on my goal. What do I do to maintain without binging? I am a great dieter but struggle with maintaining without binging, followed by dieting. I hate it.

Please dieticians, tear into my diet. By the way, what the heck are legumes? How do I add them to my diet? I hope they don't cause ahhhh gas? With as many vegetables as I eat I sometimes walk a fine line with this gas.

Walter

Walter - what about dairy foods for adequate calcium and fruits? As far as the whole grains - do you have a local bread store? They offer more natural choices that do not contain the added sugar, high fructose corn syrup, etc. and are more filling without the cravings. We tend to binge on foods that we are avoiding or think of as "bad" so try not to take that approach. Legumes are a great source of protein and fiber but add them in slowly so they do not cause you any stomach distress. Examples include: beans, peas, and lentils.

[walter]

Thank you for your comments Spanisheyes. I appreciate your honesty about some breads causing hunger. To me, I have not been able to find one that doesn't but will try some that you suggest.

To give you an idea about my diet, the following is a typical day:

Breakfast: 100% Whey protein drink (I can't stand breakfast. I work out in the morning and hard to believe there is a time during the day food is not appealing. Only briefly though!)

Lunch: 6-8 servings of brocolli, cauliflour, green beans, spinach, carrots, tomatoes or usually combinations of these with spices.
8-10 ounces of meat, usually baked.
Plain mustard for seasoning.
4 tbsp. of salad dressing.

Supper: 6-8 servings of brocolli, cauliflour, green beans, spinach, carrots, tomatoes or usually combinations of these with spices.
8-10 ounces of meat, usually baked.
Plain mustard for seasoning.
4 tbsp. of salad dressing.

This is what I call my base diet. I may go out for some diversity once or twice a week but always return to this so called base.

Keep in mind, my usual cardiovascular workout is equivalent to 8 miles of running at 8:15/mile pace. I am 6'3" with an ideal weight of 180-190 lbs.

I am reducing with the above diet, closing in on my goal. What do I do to maintain without binging? I am a great dieter but struggle with maintaining without binging, followed by dieting. I hate it.

Please dieticians, tear into my diet. By the way, what the heck are legumes? How do I add them to my diet? I hope they don't cause ahhhh gas? With as many vegetables as I eat I sometimes walk a fine line with this gas.

Walter

[spanisheyes]

Walter, is bread your only source of carbs or are you also eating others like fruits, veggies, legumes? And what are your current levels of calories, protein, fat, and carbs? Some more specifics on what you currently eat might help get firmer recommendations.

If your bread specifically is triggering cravings, maybe you need to change brands - not all whole wheat bread is made the same. Some have lots of added sugar, so you really need to compare labels. Look for one that is very high in fiber (3+ g/slice), and lower in sugars. Nature's Own has several that are good, even one that has 7 g fiber, and Mrs Bairds Golden WHeatberry is good too; I ahve found that these don't cause cravings for me, while some other whole wheat breads have me dying for food an hour later. For pasta, Hodgeson Mill whole wheat pasta, has lots of fiber and is very filling. A high fiber cereal like raisin bran is another good source.

Again, if you've never read New Glucose REvolution, I highly recommend it. It gives very good explanations for how seemingly similar foods can have very different effects on insulin. It has fairly comprehensive lists of foods so you can compare carb content and glycemic index of various things. I think it will help give you some ideas for alternative carb sources that wont affect your insulin so much.

Have you posted on the weight maintenance and low carb forums? They might be able to offer tips or guide you to other sources of info on high intensity exercise and carbs.

[DW_Jennifer_RD]

I would encourage you to focus on a balance of your foods. Each meal should consist of protein, healthy carbs and healthy fats. You do want to avoid the unhealthy trans and saturated fats. A diet too high in one thing and too low in another is not healthy. Moderation and balance that works for your body individually is what you want to focus on.

[Sherlynn9]

Well, you don't want to go back to the way you were eating before losing the weight unless you want to gain it back.

Once you have reached your goal weight, slowly increase the carbs that do not cause you cravings. As you increase the carbs, you will need to decrease the fat.

HTH, Sheryl

[walter]

Thank you for being patient with me on this.

I would like to also thank everyone for their advice. The problem that I am now facing is that after dieting for the last two months with the help of dietwatch I am approaching my ideal weight. What do I do then?

Should I go back to my diet of the last five years of high concentration of good carbs (whole wheat bread), which I feel causes some binging problems or continue with my latest diet of even amounts of fats, carbs, and protein with keeping away from the bad (trans?) fats?

Despite becoming twenty lbs. overweight in the last five years my general health has been excellant for a 50 year old.

What are the health consequences? Remember, I am compulsive and will try to stick as closely to the recommended diet.

[dianeb2]

But this has left me with insufficient amt. of carbohydrates according to my diet analysis.

Walter,
If you feel that you are getting enough carbs in your diet plan than why not change that amount on your food plan. Spanish Eyes post explains how to do it. and yes protein does build muscle and carbs fuel the body.

Also you can customize your eating plan by changing the amount of carbs you want to take in - go to the page for your meal plan, click on the nutrition score tab, then click on the line "Nutition Goals" that is highlighted blue. There you can change to a carb based plan or to one that is completely customized.

[walter]

O.K., this is where I have my problem. As winter comes, I keep up my exercise but my way of life becomes more sedentary especially in the evenings. However, my cravings remain the same. This frequently results in binge eating with subsequent weight gain every winter. After ten years on your recommended high carbohydrate diet I have gained twenty lbs.!

According to Dr. Tony Perrone's (Phd. Clinical Nutrition) book, Body Fat Breakthru, my high concentration of good carbohydrates might be causing these cravings because of their effect on insulin production. Four to six pieces of whole wheat bread per meal I believe causes this insulin production. I may be imagining this but since I have lowered my carbohydrates by eliminating this so called good carbohydrate (whole wheat bread), I have lowered my cravings and subsequent binging?

Remember, I have to eat these amounts. because my cardio-vascular activity usually averages 70 minutes (remain a 1980's type marathoner ) maintaining my heartbeat at 75% capacity daily.

Does this make grounds for decreasing the percentage of carbohydrates and trying to replace it with protein. My old football coach used to say, "Protein, protein, protein is what makes muscle?"

[DW_Jennifer_RD]

Thakns for the question!
Carbohydrates are important for everyone. White flour and whole wheat flour are not the same. Whole grains offer great nutritional benefit to our bodies. They contain B vitamins, fiber, and antioxidants. Refined grains should be limited with our focus on carbohydrates coming from whole grains. There are several potential problems that can arise from too much high protein in our diets such as an increased risk of gout, low blood pressure, and a strain on our kidneys (just to mention a few). Try and include those healthy whole grains!!

[spanisheyes]

From what I've read, people who do high intensity exercise need carbs because it is the carbs that are actually burned by the muscles for fuel during exercise - calories from protein are not as readily available during the process of exercise and if you cut out carbs your performance will suffer. I think the main thing to remember with carbs is to pick high quality ones - fruits, veggies, whole grains, legumes - and limit the poor quality ones - sugar and white flour. A few months ago I read the book New Glucose Revolution and it was great at talking about how to choose good carbs - I really noticed a difference in how I felt once I began following it. I take in between 125-150 g carbs/day and have been losing steadily at about 2 lbs/week, with no hunger or energy dip between meals.

Also you can customize your eating plan by changing the amount of carbs you want to take in - go to the page for your meal plan, click on the nutrition score tab, then click on the line "Nutition Goals" that is highlighted blue. There you can change to a carb based plan or to one that is completely customized.

[walter]

Thanks for your suggestions but I might not be asking the question correctly. I should add that I am a runner, who logs between 30-36 miles a week. Don't I need the protein to repair my muscles? In fact, my breakfast is a whey protein drink. What is wrong with this high protein diet? Remain confused?

[Lillian1]

He're a partial list compiled from things I often eat.

breads made from whole (eg stone ground) grains (look for those with added fiber too) - mulitgrain, dark whole grain rye (incl pumpernickle)
whole wheat pasta
brown rice
wheat berries, quinoa, buckwheat - great for making salads
wild rice
legumes (lentils, beans of all sorts)
high fiber, high protein cerials (kashi, nature's path Optimum)
whole grain oats (for porridge, muffins)
fruits with plenty of soluble fiber like apples, pears, and vitami- rich melons like cantelope
non-starchy vegetables (great way to fill up on very few calories - I love green beans, kale, chard, rapini among many others i to add flavour and nutrition to meals )
a little starchy but nutrition-rich squashes - just the season for them.

Lot's more but those come to mind quickly,
cheers!
Lil

[veggielover]

Try looking for products with Whole Wheat Flour, not just "wheat flour". Or Whole Grains. Those are not refined carbs.

[walter]

In an effort to lose weight I have tried to eliminate products made from white flour in my diet. In addition, I have eliminated most whole wheat flour products because I suspect that most of this is a pretty close cousin to the white flour. But this has left me with insufficient amt. of carbohydrates according to my diet analysis? I try to counter this with fresh vegetable but I can never seem to get enough? It seems like a lot of the recent literature especially the Atkin's diets recommends this elimination. Does this really matter? I seem to be getting bigger proportion of protein in my diet. Is this bad?