Oh by the way :)

Some of the people I work with in my clinic, complain that wheat flour bread doesn't make them really full and the feeling of hunger somes back quickly.
We eat a lot of rye bread in Denmark and that gives you the full feeling longer and is much healthier than wheat. Today wheat is farmed so much there is hardly anything nutricious in it - that's why you get hungry so soon after eating it.

So if you can get rye bread in the states, try that instead of the wheat bread.
If not here is a recipe, that is easy and makes a great bread!
-------
Rye-bread - rugbrød
3 ½ oz (100 g) yeast
1 pint (5 dl) buttermilk
3-4 tablesp. (1 dl) water
About 1 3/4 lb (850 g) rye flour
1 teasp. salt
A handfull of pumpkin seeds (not salted or anything)

All the ingredients should be at room temperature before baking.

Heat the buttermilk and water until lukewarm (35° C), stir in the yeast and gradually add the salt and flour. Knead until smooth and shiny, adding a little more water if necessary. Cover with a damp cloth and leave to rise in a warm place for 2 hours with no draft.

When risen, knead lightly, fill in the seeds, transfer to a greased form and set aside for 1 hour to rise again, covering with a damp cloth. Brush with water and bake at 400° F (200o C) for about 1 1/4 hr, brushing now and again with water during the baking.
-------------------

Now you're not supposed to use butter, so you need a delicisious spread! try this:

Ingredients
½ a 425g/15oz can of butter beans, drained
½ lemon, grated rind and juice
½ clove garlic, crushed
1 tbsp fresh mint finely chopped
1 tbsp olive oil
1 tbsp water (approx)
salt and black pepper, to taste
sprigs of mint, to garnish

Method
1. Place the butter beans and lemon juice in a food processor and blend until smooth.
2. Add the rest of the ingredients, adjusting the amount of water to give a smooth pate. Season and spread onto your chosen bread. Add the mint to garnish. Also delicious with salad.

You can put garlic in it too, remember if you eat garlic regularly you won't smell of it :)

Have fun!

Wow - I already got an answer from the professor. She says that what she has written in english is mostly for other professors and in a somewhat complicated language.
I read some of it and she is right. But still you might give it a try :)
http://www.bkpgroup.dk - the articles are under Reprint.

One thing that caught my eye was this article:
http://www.bkpgroup.dk/Reprints/Repr...20in%20fat.pdf

where it says:

She was so kind as to also send me a pdf file with the title:
"Evidence for prescribing exercise as therapy in chronic disease" where she writes about depression among other things.

If any of you are interested, please pm me with an email adress and I will send it to you :)

At last but not least, she is sending me her 2 books and will get back to me as they are doing studies on combining therapeutic motivation with exercise and dieting and she might want to exchange knowledge...I am so proud I don't know what to say. She said she had read about my project in a national newspaper and she was so happy there were others working and experimenting to solve the "fat epidemic".
I'll go do the happy dance for the rest of the day :)

Have fun reading :)

Well, are you ready???? Today's weight is 204! I've lost 3 and a half pounds this week. OK, now I"m going to say something I never thought I would hear coming from my lips: Glad, am I losing too fast? I'm just following about 1200 to 1400 calories a day. I follow low fat, good carbs. I'm mostly eating lots of fresh fruit and veggies with a little protein at each meal. I've heard that it's not good to lose too fast, but what exactly is not good about it? Will the weight come back on too easily or what? I've really been good and I think part of it is that I used to eat about 3,000 or more calories a day. What's your thoughts?

Cindy: What I would ask is how much weight have you lost to date and also how much have you lost the other weeks alone?

Also did you figure your metabolic rate?

Are you exercising during the week? When you start to lose weight, the fat has to go somewhere. Even I have it. But, I will say that some form of exercising is imperative.

They normally say to lose 1/2-2 lbs a week. I'll have to search more to see what they say about losing more than that a week.

1st of all, I would ask if you've checked with your doctor to verify what he thinks your calorie intake per day should be.

Your calorie intake seems low to me.

Have you double checked the figuring for your metabolic rate?

Are you eating enough protein? I would make doubly sure of this.

The average person should lose about 1/2 - 1&1/2 lbs per week. If you lose too fast, there is a possibility that you could gain it back but even worse if the possible damage to some organs.

Overweight people have an increased risk of high blood pressure, heart disease and other illnesses.

If you lose weight too fast, you'll be losing water and muscle. Losing a lot of water and muscle weight, does nothing to improve your looks, and it actually slows down your metabolism.

One of the things you can do to lose no more than 2 lbs. a week is to substitute higher caloric foods or increase your proteins.

If we reduce weight too rapidly, your body thinks there's a famine and slows down your metabolism. Then your weight loss stops. Then you'll binge!
The moral? Rapid weight reduction has its limits.

Fast weight loss is unhealthy for a number of reasons:

The pounds that you shed are mainly water weight and not from fat, which can cause you to easily dehydrate and then rapidly regain the weight.
Fasting or using detox diets can cause diarrhea; the resulting dehydration can cause constipation.

Rapid weight loss leads straight to fatigue, draining your energy levels and stamina.

Restricting your calories means risking malnutrition, or not receiving the right amount of vitamins and minerals.

Your sodium and potassium levels will drop, contributing to a greater chance of cramping and a feeling of illness.

Losing weight quickly takes it toll on your appearance, causing your skin to dry out, your hair to lack luster and your complexion to appear gaunt.

Not only is fast weight loss unhealthy, but your body is actually designed to prevent itself from losing weight. If you try to lose more than the recommended one to two pounds of fat per week, your body will turn to and burn its own muscle for energy.

The loss of lean muscle mass negates any weight loss you might be trying to accomplish, as muscle is what makes your body healthy, toned and in motion. Having more muscle makes your resting metabolism work harder, which means you burn more calories while you're at rest. You must consume at least 1,200 calories a day to prevent the loss of muscle.

When a body consumes too few calories it will actually slip into 'famine mode,' where it purposefully slows down its resting metabolism, or basal metabolic rate (the amount of calories your body burns when at rest), in order to avoid expending energy. Your body will strain to save calories, preventing weight loss and even harming your metabolism's natural functions.

Teri!!!! MY OH MY!!!
 

Unreal, girl!! You are doing a great job on the weight loss, but I agree with Pat, you may want to check with your doctor on what they would recommend for you. Pat has posted some great info. But I do want to tell you that I am really excited for you!! You are obviously working really really hard to eat right and get the weight off. Now you have to be careful that you don't hurt yourself in the process.

I can tell you when I began to lose weight, it came off pretty quickly in the beginning, and then slowed to one or two pounds a week. This quick loss you are experiencing may slow on it's own. But remember, "slow and steady wins the race"!! You are doing this to WIN my friend, and WIN you will!!

Nice work, Teri! You are an inspiration! :p

Teri, I apologize but I am proud of your hard work also. I just got so tied up in putting the right info down that I forgot to say that to you. You've been working hard - just make sure it isn't too hard. Like Glad said, you want to WIN.

Don't get discouraged if it slows down in coming off.

I only lose about 1 lb a week and sometimes not even that.

Keep up the good work.

1 more
 

Hello All-
Put me down for 1 more pound so I am at 160. Slowly but surely!!!! :)

Awesome, Kara!!
 

Like I said before, "Slow and Steady wins the race!!"

Great job, girlfriend! Keep up the awesome work!!

Here's to Healthy Eating For Life! :p

Pilates Update...
 

I just wanted to let you know that I am now down to 125! WOOHOO! That was my weight in the spring last year when I was working with a trainer. ;) Still have more work to do but this is a good sign! (was 135 at my heaviest)

Good luck to everyone and you all have been doing a WONDERFUL job! I cannot wait to see how much we all lose at the end of the year as a YT team!!! :D

Thanks so much!!
 

Congrats on your weight loss!! You have done very well for yourself! I appreciate your enthusiasm, and I hope you continue to keep an eye on the thread!

Thank you!!! :D

Just to share, thanks for PMing me Jaspermom, I have lost my weight by doing portion control and adding more veggies and fruits. I do not deny myself ANYTHING, ever. I have learned the hard way, that if I do deny myself I binge and feel like a slob after. It was a very nasty cycle. :( So I have some and then put the fork down. It takes A LOT of discipline but I am learning to listen to my body and not my tastebuds for fullness. Also I take favorite foods like chips and get the better for you version. So like original Lay's I used to buy, now I buy the Lay's that come in the 'pringels' looking can. They are baked and not fried which is so much better but I still get my fix. (midwest we grew up with chips with every kind of sandwhich lol) I am learning to be more forgiving of myself too. No one eats perfect everyday... so when I go on the deep, deep end... I say to myself I will do better next meal or the next day. Plus you kind of get addicted to looking better and feeling better. :) Oh another thing, when I get to work on Monday's I buy one liter bottle of Poland Spring water and I refill it all week. I try to have 2 liters per day. That works better for me than the smaller bottles where I have to run back and forth from the water filter and don't always have time or the presence of mine to do so. Hope this inspires someone else... :D

GOOD LUCK EVERYONE!!! KEEP IT UP!!!! :p

Is it too late for me to get in on this weight loss club? I have gained 40 pounds in law school, and I graduate in May and would like at least half of that to be gone...I have tried everything from weight watchers to personal trainers and the weight stays. I am thinking that the support of fellow YTers is just what I need....So can I get in? Also can those of you have been losing tell me what has worked best for you?

Perfect!!!!
 

AWESOME! This is pretty much exactly how I maintain my weight loss. I know how to make the healthy choices now, after doing so for the past 2 and a half years. I still have my weaknesses (can you say CHOCOLATE???) but I have ONE Hershey Kiss and walk away. I have learned how to bake, and make fat free sugar free confections for my family that bring more healthiness and a lot less guilt to the table! I eat so many veggies that I don't miss the large meat portions, and if I don't cut back on my boneless/skinless chicken breast meals, I am probably going to begin laying eggs and sprouting feathers!! (of course I will ONLY eat the whites if I USE them, lol)

Thanks SO MUCH for sharing your success with us! I do think you are an inspiration, despite the mumbling I think I hear ("well gee she only weighed 135 to start!!") EVERYTHING you are doing can be used to Eat Right and lose and maintain weight at ANY level! Congrats!!!

Help! Help! Help!
 

It's Valentines Day and I told hubby NO CANDY. Then this morning I was on my way home from dropping Megan off at school and I passed this little store in town. There was a Drakes Cakes truck making delivery. what does it have painted on the side? A package of YODELS. My all-time favorite snack. Luckily I was in my PJ's so I couldn't stop, but now I can't stop thinking about them. I'm obsessed. I ate an apple, a piece of toast and a yogurt. I still want Yodels! I've been on my healthy eating program for a month and I've been doing great. My first thought was, well, I earned it. go get the yodels and just eat them. But, first of all they are so NOT healthy. Second, I'm afraid if I even taste one I'll fall off the wagon. someone help me please! Short of duct tape on my mouth I don't know what to do.

You do DESERVE yodels! You really want yodels! You keep thinking about yodels!

Wow, you are SO strong because you have not given in to your urge for yodels. You may praise yourself and pat your back and be proud, stand tall for not giving in to this temptation. YOU GO GIRL!
Try saying, "I really want to eat a yodel and I am going to not do it out of love for myself!" :) :hug:

Okay today is the day that I have to begin dieting...I graduate from law school May 13 and I want at least half of the 40 law school pounds I have gained off by then...Wish me luck guys!!! I really need support...I have an overweight family that has always hoped I would catch up to them, and a boyfriend who seems to think it is natural to begin getting overweight and I should not stress about dieting, so at home I do not have much, hopefully I can lean on you fellow YTers!

Hooray Teri!!
 

Yeah, Teri!! Mette is absolutely RIGHT!!! Great job on NOT buying or eating any crappy Yodels!! Oh man, if anything is BAD for you, you know darn well that junky cake is!!

Here's a suggestion!! The other day I picked up a sugar free/fat free Angel Food cake and some sugar free chocolate pudding that I made with fat free milk!! Cut a piece of the cake, spoon some pudding over it, and spoon on some fresh strawberries!!! OH so much better than YODELS!!!

MMMMMMMMM.... OK, I have to go to the store now, Buh Bye!! :p

Teri, you are doing SO GREAT!!!! HOORAY!!

Hi, Bruce's Mom, and WELCOME!!
 

How exciting!! Graduating from Law School is QUITE the accomplishment all on it's own! You should be very very proud.

But keep in mind what we are all doing here on this thread is NOT a diet. We are all learning to eat in a healthy manner for the rest of our LIVES! This is a lifestyle change in our eating habits. You are welcome to join us! Please PM me your:
Age
Height
Current Weight
Goal Weight
Real first name
Email address
and I will happily put you on the weekly report chart that gets emailed to everyone. We weigh-in every Sunday, and it goes on the chart.

The first thing you need to do is go back over this thread and read the whole thing if you haven't already. The next thing is to go into your cupboards and refrigerator and THROW AWAY everything that you know darn well you should not be eating. The thread will give you the rest of the tips and hints you need to lead a healthy eating lifestyle!

Best of luck to you, and welcome to the CLUB!

Thanks for your help! I have not bought the yodels. Oh God, I want them though! I'm not going to buy them because, you are right, I'M WORTH IT! They can't possibly taste as good as I feel about myself these days, right? Thanks for the angel food cake and pudding suggestion that sounds pretty good, I'll have to try it. I'm going to be strong....

Keep up the GREAT work, girlfriend!!
 

I sure am glad we are there for you!!

Remember, this is not about deprivation. You can have a sweet every now and then, but you have to choose correctly. Good job, you are SO STRONG!!! :p

Most of you probably know this already
 

For those of you who have not heard, Pat is no longer a Yorkie Talk member. She has 6 brain aneurisms, and needs to reduce stress and sometimes as we all know, YT has a tendency to cause more stress than Pat wanted to subject herself to.

I want you all to know that due to the incredible amount of information Pat has provided to this thread, we can continue to maintain. I do not believe there is any question about healthy eating and weight loss that has not already been answered here. I am eternally grateful to my friend Pat for all her hard work and dedication.

I am continuing the thread, and the club! Do not be discouraged, we will carry on! I have incredible faith in all of you who have become completely dedicated to the idea of Healthy Eating For Life, and the 110 pounds you have all lost are testimony to the fact that eating healthy WORKS!!

Keep up the good work, my friends, and think HAPPY THOUGHTS about our friend Pat. I am still in touch with her, as I am sure some of you are, and she is fine. I would not be surprised to hear from her here again someday.

HUGS!

Recipe thread
 

Hi, y'all!

Lots of you are taking this Healthy Eating idea quite seriously!! For those of you who are preparing their own Healthy Meals out there, do us ALL a favor and post your recipes to this thread! I am grabbing Mette's recipes she posted here and bringing them over there. (Mette, please contribute more recipes anytime to the recipe thread!)

http://www.yorkietalk.com/forums/sho...ealthy+recipes

Please make sure you read the rules in the first post, and have FUN!

Here's to Healthy Eating For Life!! Keep up the GREAT WORK!! :D

How sad, Pat is such a nice person, please let her know that she is in our prayers, and please keep us posted on how she is doing....

She's just fine!
 

She and I are emailing back and forth every day, and she is doing great! She knows that everyone misses her, but she needs to look after her health. It's her number one priority right now.

Thanks for your thoughtfullness, KellyLynn! I will pass your note to Pat.

I talk to her too everyday and she's doing GREAT ! but Glad.....I'm not.

In 1-1/2 months - only FIVE pounds ? This is getting very discouraging...but the upside is I'm loving salad again and eat one every day....with FAT FREE Ceasers Italian Dressing by Kraft - getting to where I look forward to it.

Mmmmmmmmm SALAD!!
 

Villette, you are doing great with the salad! But how about the exercise, honey?? You need to rid yourself of some calories so you are not storing them, and the only way to do that is exercise. I know you have dropped your calorie intake, but now your body needs to go to work. I KNOW you have a treadmill... does it still have laundry or dust bunnies on it? Would you be willing to look at a gym membership? Lots of our folks here are members in a Golds, or a YMCA, etc.

Also, there are some great posts here about "plateauing" and I will go back and find one or two and repost here for you.

Let me know what you think! If anyone else has any ideas for Villette, please kick in!

This is a PAT post from page #38
 

Why Does Weight Loss Suddenly Stop?

A weight loss plateau usually occurs within about a month of starting a reduced-calorie diet, and may reoccur from time to time thereafter. During such a plateau, weight reduction stops completely or slows down to almost nothing.

Why Does a Weight Loss Plateau Occur?

A plateau may occur because :

(1) your body simply wants a "rest" to cope with your calorie-reduction; or

(2) your calorie-intake is in balance with your calorie expenditure; or

(3) you have reduced your calorie-intake too low. If your calorie-intake is too low, your body thinks there is a "famine" and slows down your metabolism (how fast you burn calories) in order to conserve calories.

The Healthy Weight Loss Program That Gives You REAL Personal Support

How Do You Start Losing Weight Again?

(1) Raise your metabolism (and calorie expenditure) by increasing your activity level. This boosts your metabolic rate and usually re-starts weight loss. For example, if you exercise for 20 minutes each day, increase this to 25-30 minutes each day, and weight loss should resume. If you are already exercising quite hard, try varying your workout routine. For example, if you do 20 minutes cardio and 30 minutes strength-training, switch them around.

(2) Avoid going too long without food. Going without food for long periods can also trigger a weight loss plateau. Ideally eat something (e.g. piece of fruit) every 3 hours (women) or about every 5 hours (men). This reassures your body that food is plentiful and facilitates calorie-burning.

(3) Try to be patient. Your weight loss plateau will disappear, I promise. But it typically takes anything between 1-4 weeks.

:( :( :( :( Yes thank you - any ideas are welcome.

This is my daily intake

3 cups of coffee with cream.... but I cut that in 1/2
a LEAN Cuisine for lunch - 270 calories
a Salad in late afternoon - about 100 calories with dressing - (FAT FREE)
a LEAN Cuisine for Dinner - 270 Calories

and Stir Fry with cabbage on days I don't have a Lean Cuisine -

Since my husband isn't joining me eating healthy - and I can't force him....I've been pretty much sticking with the Lean Cuisines because it's easy

2 years ago I was down to 114 eating these - but I only had ONE a day. This time - I have 2 a day -

Should I stop the dinners and just go with veggies ? This is taking soooooo long !

And it might take longer!!
 

Email Pat today and tell her that and she will say something like "GIRL, this is NOT a quick fix!!" It is something that takes time, effort, and strength of will to eat in a healthy manner for life.

Here's something Pat sent me today that might help.
********************************************
Top 10 Strategies for Success
1. Start Small
Quite possibly the biggest mistake people make in changing eating habits is pushing the accelerator too soon. Taking small bites and chewing slowly have as much to do with goal achievement as they do with your mom’s dinner table scolding.

2. Get It On Paper
Whether setting your first goals, tracking daily progress, or sharing your deepest thoughts with a journal, writing things down crystallizes your ideas, exposes underlying fears, and paints an accurate picture of real life.

3. Focus On Everyday Habits
The building blocks of a healthy lifestyle are forged in the smallest of actions you take every day and every week. Healthy choices can become as natural as brushing your teeth or locking the front door. Build one habit, one action at a time.

4. Always See Your Goal
Goals need attention. They need to be seen and heard and thought of often if they ever hope to come true. So surround yourself with as many reminders as possible.

5. Be Consistent
Imagine a plane taking off. In the beginning, a lot of energy is spent to simply get moving down the runway. But as speed and momentum take over, the plane is pulled forward and up into the sky, faster and further by the second. Consistent action, no matter how small, has more power than you ever imagined.

6. Never Stop Learning
A healthy lifestyle is a process—a journey more than a destination. You can always learn more about nutrition, fitness, and even yourself that can help you be just a little bit better tomorrow.

7. Come Out of Seclusion
Has anyone ever achieved anything of real value all alone? Probably not many. Most receive some form of help from other people. Support, information, a sense of shared experience, encouragement, advice, and a well-timed pep talk are all invaluable as you set off on your adventure.

8. Allow For Setbacks
Accept the fact right now that you will make mistakes, and that it can be a positive thing. We are usually harder on ourselves that we are on anyone else we know. Be your own #1 fan. That means being supportive (instead of critical) when you stumble, and enjoying your wins (rather than ignoring your accomplishments) when you succeed.

9. Trust Your Plan
You’ll have up weeks and down weeks, and frustrating weeks that make no sense at all. The tools and strategies you’re learning will help you build a plan that makes healthy eating almost inevitable. You consistently keep making the right choices and build healthy habits.

10. Have Fun!!!
Who says eating healthy has to be a chore, a burden to be endured or suffered through? Probably a very unhappy person, that’s who. This is an exciting adventure of self-discovery and building a meaningful life. Enjoy the ride!