Nov 2014 Topic

Dietitian 11/06/14
Fall is firmly in place. Do you all have plans for keeping up your exercise plan during the cold weather months?
Best,
Kathy

MtnDog 11/10/14
i just picked up a new tip from Bowflex on a short duration treadmill routine; kind of a high intensity internal (2 min sprint;1 min brisk walk, etc) for 10 minutes; it also gives you something else to do besides just cranking out an hour on the treadmill; keeps your cardio from becoming dull; during winter i just use my Bowflex dumbells; floor exercises (leg lifts, superman's, various planks, etc)--hope this helps a bit-- MtnDog

Dietitian 11/11/14
Hi MtnDog, Yes! I think combinng the higher with the lower intensity cardio is a great way to mix it up, burn more calories, and keep it engaging.

My higher intensity is more of a jog and my lower is a fast walk. :) Kathy (50-something)

MtnDog 11/15/14
Hi Kathy, yep i am 60 and 211 lbs; loss of 107 lbs over the last year; but as I have practiced this high intensity treadmill, I can only keep up the fast jog for 1 minute, rather than the 2 mins recommeded by Bowfles; but i figure even 1 min up and 2 mins down at fast walk will still have some good effect; weight dr. told me yesterday i was down 1 lb in muscle weight; says i'm not eating enough protein and wants me to increase to 4 scoops of protein powder in my evening protein drink; so going to try that and see if i can stabilize my muscle %; dr. doesn't want me to lose any more muscle weight as i continue the overall weight loss journey; it seems as the journey gets longer, i am having to manage nutrient intake with cardio/weights exercies more carefully; good news is it's all a learning experience for me and hopefully others on this blog as we improve our fitness--hope this helps someone out there! best, MtnDog

Dietitian 11/17/14 replied to MtnDog
Interesting! I consume on average, about 90-100 grams protein daily in weight maintenance and I am only about 130 lbs. So I agree with your doc! :)
Have you read the protein article (in case you want more food ideas too): http://www.mynetdiary.com/protein-foods-in-diet.html

Best,
Kathy

MtnDog 11/28/14
yes, that's an excellent article on protein sources; i actually used it over the last several months as i investigated and tried most of the sources listed; still haven't been able to find saitan or tempah ( our area does not stock diverse foods such as this easily--small town); one thing i did change is lowering my nut intake; since i have done that, i seem to have picked up a little momentum on weight loss, but overall i am pretty flat on the slope now;

i have definately followed dr.' orders to intake more protein; and also increased my dumbell weights to try and offset muscle loss; jury is still out; will report when i see progress; the journey continues--thanks much! MtnDog

Dietitian 12/02/14
Ah, thanks for update, MtnDog! Seitan and Tempe are not that easy to find - Whole Foods, Alfalfas, etc would carry it. I actually prefer tofu and veggie burgers :).

Best,
Kathy

MtnDog 12/08/14
funny you should say that Kathy; i did pick up and try both seitan and tempe products at Whole Food in Jackson, MS only a 45 min drive from here; i have to say i think the tofu is still the best taste and texture; their chicken and beef meat alternatives are pretty darn close; much closer than say a few years ago; i am going to keep a few of each in the freezer as a break from the routine of organic chicken i typically consume; also adding an extra scoop of protein powder to evening smoothie after workout; it's a journey so we we keep on experimenting with new things to see if it impacts progress--thanks much for feedback on those products!


MtnDog

Dietitian 12/08/14
Glad I could be of assistance! :)

Nov 2014