Eating plan strategies? Topic
Dietitian
01/28/10
Team members, tell me about strategies you have for handling eating while traveling. When do things fall off track? When do things go right?
Best,
kathy
Dietitian
02/12/10
How is everyone doing? Our team is small, so let's take advantage of that!
Kathy
Teelameer
02/13/10
I think overall, I'm doing ok. MND is really helping find out where I can do better. Carbs...need I say more? And activity...I'm bunching it into three days a week. I'm thinking that it should be every day. The other good thing is that when I think I've done horrible job at managing my calories, I see that most days, I'm ok. MND is keeping me honest.
Dietitian
02/14/10
Excellent - I'm glad MND is helping with reality checks on diet/exercise. I find the same - especially on holidays when I think I've really gilded the lily.
I think exercise near daily is best, especially if you are also trying to control blood glucose, blood pressure, and blood cholesterol levels as well as calorie burning. Also, I find it very helpful with arthritis and stress reduction when it is done daily.
Kathy
Teelameer
02/14/10
Well, guess I'd better off my fanny then and get to it! These are all things I could use help with. I'm trying to be more active but I think to lose the weight I need cardio.What do you think is a good amount of exercise per day?
Dietitian
02/15/10
How much exercise (cardio) depends upon what your schedule and fitness. I find for weight control, walking 45 minutes - 60 minutes total during the day works well (doesn't have to be all at once). For higher intensity exercise (like jogging, stair climbing) I can do 30 minutes but I still need a 5 min warm up and a 5 min cool down otherwise my muscles feel like they "freeze up." I also always leave time for abs afterwards since my lower back needs them for stability (I have a permanent disc damaged in lumbar spine).
Hope that helps! I aim for 6 days of activity per week.
When I am sick (like yesterday and today), I just do basic core exercises to prevent back pain and skip the cardio).
Great questions!
Kathy
Teelameer
02/17/10
6 days, huh? Whew. What do you do for core exercises? I have degenerative joint disease in my lumbar spine. I've been doing yoga and tai chi which has helped the pain and increased flexibility but I absolutely should strengthen my core muscles. I really can't do anything that requires lying on the floor. I'd never get up again! LOL
Dietitian
02/18/10
If you have degenerative disc or joint disease, I would definitely get a referral to a physical therapist! I feel like my PT exercises have made the difference between being immobile with constant chronic pain, and a fully active life with infrequent bouts of pain that is quickly controlled!
So, my core exercises include a series of exercises to work all parts of the abs without hurting my lower lumbar (L4-L5 disc issue) OR my thoracic-cervical spine (upper back/neck disc issue). I have so many exercises I can't list them here but my PT had me try lots and watched my form and monitoried my progress. So, I do a series daily. It involves lying on the floor, the pilates ball, and stretchy bands!
I have found that I am more likely to get injured in a class since it is not customized to my spine damage!
Have you seen a PT before?
Kathy
Teelameer
02/19/10
Once when I fell down the stairs and messed up my rotator cuff. I never thought about going to see a PT for my back. Have to admit though that I'm feeling a little resistant. I'm so high maintanence these days that I don't want something else to do. BUT...having had that little whine: I do realize pain is better when managed than ignored! No pun intended -- ok, maybe a little pun. Pain management--get it? : )
Dietitian
02/20/10
:) Got it.
PT has helped me keep active so I don't see it as another burden but something that lets me do some of the fun stuff in life. Like skiing, dancing, etc.
Kathy
Eating plan strategies?
