Guest guest Posted September 7, 2004 Report Share Posted September 7, 2004 In a message dated 9/7/04 6:33:41 PM, writes: > > How many carbs per day should I have? Fats? Calories? > hey, robin-- i've posted my nutrition lecture here a few times; here it is again. hope it helps: MELODY’S WORLD-FAMOUS FOOD LECTURE Part One: Basic Calories The following is a BASIC formula for determining how many calories per day your body needs. BASIC means that your body is NOT a formula, and cannot/should not be summarized as such. The number you get from this formula should be a STARTING POINT. It may be perfect for you, or may need some tweaking in one direction or another. Do NOT, as a general rule, allow this number to drop below 1400-1500 calories per day. (WEIGHT * 11) * (your activity level—see below) + (WEIGHT * 11) ACTIVITY LEVEL: 20% = Sedentary 30% = Light Activity 40% = Strenuous Activity 3x/week + 50% = Olympic-calibre training Part Two: Melody’s Rules 1) Know what you’re eating!!! (read labels, buy organic whenever possible) 2) Minimize processed (“whiteâ€) foods 3) Be aware of portion sizes 4) Don’t drink your calories!! 5) Aim to eat 5-6 small meals per day (every three hours). Each meal should have some complex carbs, some protein, and some fat. Examples: whole-grain bread with 1 tbsp. peanut butter, apple with string cheese, edamame 6) Avoid the evil High-Fructose Corn Syrup! 7) Eat like an angel 6 days, give yourself a cheat day. Part Three: Okay, So What Do I Eat?!? COMPLEX CARBOHYDRATES: 40-50% of total calories (less for diabetics/carb sensitive) DON’T NEGLECT YOUR CARBS!!! ¸ WHOLE GRAIN (or sprouted) breads/pastas (It must say “wholeâ€) ¸ Brown rice ¸ Amaranth, quinoa, barley, spelt, teff, etc. ¸ VEGETABLES ¸ FRUITS PROTEIN: 30-40% of total calories ¸ Lean meats (white meat poultry, fish) ¸ Egg whites ¸ Non/Lo fat dairy ¸ Soy products ¸ Beans ¸ Whole grains ¸ Nuts/seeds (in moderation) FATS: 20% of total calories GOOD FATS Mono/Polyunsaturated ¸ Olive oil ¸ Canola oil ¸ Grapeseed oil ¸ Nuts/seeds ¸ Avocadoes BAD FATS Saturated/Hydrogenated (trans fats) X Solid fats (margarine, shortening, butter) X Animal fats of all kinds (lard, dairy, meat) X Palm oil X Coconut http://www.flawlessfitness.com http://www.melodysmusic.net Quote Link to comment Share on other sites More sharing options...
Guest guest Posted September 7, 2004 Report Share Posted September 7, 2004 Melody Thanks for the offer I am just wanting to get back into weight training, but have lacked the motivation to do it. I plan to sign up with a trainer this week at the Y for a few sessions to get me going again. As for nutrition, I was on a low-carb diet for 8 months, and stalled out at 230 lbs after having lost 30. I switched to more of a traditional diet a few weeks ago, following the principles of eating in moderation, eating healthy fats, and still watching my carbs to a point, though eating much more. I am still stalled, so it is a bit frustrating. I am thinking it is just my body trying to adjust. I have been reading a book by Walter Willett called Eat, drink, and be healthy. It basically turned the nutrition industry on its head. He has a revised eating pyramid, focusing on good fats, veggies, fruits, healthy grains, and eating very few sweets, saturated fats, and refined carbs. He is not a vegetarian, but he does praise the way of eating. I also got the book The New Becoming Vegetarian by Melina and Davis. Hopefully they will help How many carbs per day should I have? Fats? Calories? Robin nadiana1 wrote: > > In a message dated 9/7/04 7:03:21 AM, > writes: > > hi, robin, and welcome! > > > - How did you all make the move to a vegetarian diet? Was it > slow, or > > overnight? I am finding I am having a hard time giving up meat, being > > that I have been eating this way all my life. I just find I > > automatically eat it. > > > i was raised eating meat, but saw a slaughterhouse in the eighth > grade, and > that pretty much did it for me. still, the change was gradual. i > stopped > red meat/pork products in the eighth grade. quit chicken in 1994. > went 100% > vegan almost 4 years ago, and have never felt better. > > i am a personal trainer and nutritional counsellor by trade, so if you > have > any weight loss questions that i can help you with, please don't > hesitate to > ask! > > best of luck to you! > > melody > > http://www.flawlessfitness.com > > http://www.melodysmusic.net > > > Quote Link to comment Share on other sites More sharing options...
Guest guest Posted September 7, 2004 Report Share Posted September 7, 2004 I make a Chinese cabbage salad with a head a cabbage and one package of Top Ramen crushed up. It's an easy recipe if interested. " Robin H. " <robinbebe wrote:Melody Thanks for the offer I am just wanting to get back into weight training, but have lacked the motivation to do it. I plan to sign up with a trainer this week at the Y for a few sessions to get me going again. As for nutrition, I was on a low-carb diet for 8 months, and stalled out at 230 lbs after having lost 30. I switched to more of a traditional diet a few weeks ago, following the principles of eating in moderation, eating healthy fats, and still watching my carbs to a point, though eating much more. I am still stalled, so it is a bit frustrating. I am thinking it is just my body trying to adjust. I have been reading a book by Walter Willett called Eat, drink, and be healthy. It basically turned the nutrition industry on its head. He has a revised eating pyramid, focusing on good fats, veggies, fruits, healthy grains, and eating very few sweets, saturated fats, and refined carbs. He is not a vegetarian, but he does praise the way of eating. I also got the book The New Becoming Vegetarian by Melina and Davis. Hopefully they will help How many carbs per day should I have? Fats? Calories? Robin nadiana1 wrote: > > In a message dated 9/7/04 7:03:21 AM, > writes: > > hi, robin, and welcome! > > > - How did you all make the move to a vegetarian diet? Was it > slow, or > > overnight? I am finding I am having a hard time giving up meat, being > > that I have been eating this way all my life. I just find I > > automatically eat it. > > > i was raised eating meat, but saw a slaughterhouse in the eighth > grade, and > that pretty much did it for me. still, the change was gradual. i > stopped > red meat/pork products in the eighth grade. quit chicken in 1994. > went 100% > vegan almost 4 years ago, and have never felt better. > > i am a personal trainer and nutritional counsellor by trade, so if you > have > any weight loss questions that i can help you with, please don't > hesitate to > ask! > > best of luck to you! > > melody > > http://www.flawlessfitness.com > > http://www.melodysmusic.net > > > Quote Link to comment Share on other sites More sharing options...
Guest guest Posted September 7, 2004 Report Share Posted September 7, 2004 Sure, that would be great Robin GeminiDragon wrote: > I make a Chinese cabbage salad with a head a cabbage and one package > of Top Ramen crushed up. It's an easy recipe if interested. > > " Robin H. " <robinbebe wrote:Melody > > Thanks for the offer I am just wanting to get back into weight > training, but have lacked the motivation to do it. I plan to sign up > with a trainer this week at the Y for a few sessions to get me going > again. > > As for nutrition, I was on a low-carb diet for 8 months, and stalled out > at 230 lbs after having lost 30. I switched to more of a traditional > diet a few weeks ago, following the principles of eating in moderation, > eating healthy fats, and still watching my carbs to a point, though > eating much more. I am still stalled, so it is a bit frustrating. I am > thinking it is just my body trying to adjust. > > I have been reading a book by Walter Willett called Eat, drink, and be > healthy. It basically turned the nutrition industry on its head. He > has a revised eating pyramid, focusing on good fats, veggies, fruits, > healthy grains, and eating very few sweets, saturated fats, and refined > carbs. He is not a vegetarian, but he does praise the way of eating. I > also got the book The New Becoming Vegetarian by Melina and Davis. > Hopefully they will help > > How many carbs per day should I have? Fats? Calories? > > Robin > > > nadiana1 wrote: > > > > > In a message dated 9/7/04 7:03:21 AM, > > writes: > > > > hi, robin, and welcome! > > > > > - How did you all make the move to a vegetarian diet? Was it > > slow, or > > > overnight? I am finding I am having a hard time giving up meat, being > > > that I have been eating this way all my life. I just find I > > > automatically eat it. > > > > > i was raised eating meat, but saw a slaughterhouse in the eighth > > grade, and > > that pretty much did it for me. still, the change was gradual. i > > stopped > > red meat/pork products in the eighth grade. quit chicken in 1994. > > went 100% > > vegan almost 4 years ago, and have never felt better. > > > > i am a personal trainer and nutritional counsellor by trade, so if you > > have > > any weight loss questions that i can help you with, please don't > > hesitate to > > ask! > > > > best of luck to you! > > > > melody > > > > http://www.flawlessfitness.com > > > > http://www.melodysmusic.net > > > > > > Quote Link to comment Share on other sites More sharing options...
Guest guest Posted September 7, 2004 Report Share Posted September 7, 2004 Ok I am doing something wrong...my calorie count came out to 3289. Here is what I did: (230*11)*(30%)+(230*11)= 3289 Did I miss something? Robin nadiana1 wrote: > > In a message dated 9/7/04 6:33:41 PM, > writes: > > > > > > How many carbs per day should I have? Fats? Calories? > > > hey, robin-- > > i've posted my nutrition lecture here a few times; here it is again. > hope > it helps: > > MELODY’S WORLD-FAMOUS FOOD LECTURE > > Part One: Basic Calories > > The following is a BASIC formula for determining how many calories per > day > your body needs. BASIC means that your body is NOT a formula, and > cannot/should not be summarized as such. The number you get from > this formula should be > a STARTING POINT. It may be perfect for you, or may need some > tweaking in > one direction or another. Do NOT, as a general rule, allow this > number to drop > below 1400-1500 calories per day. > > (WEIGHT * 11) * (your activity level—see below) + (WEIGHT * 11) > > ACTIVITY LEVEL: > 20% = Sedentary > 30% = Light Activity > 40% = Strenuous Activity 3x/week + > 50% = Olympic-calibre training > > > Part Two: Melody’s Rules > > 1) Know what you’re eating!!! (read labels, buy organic whenever > possible) > 2) Minimize processed (“whiteâ€) foods > 3) Be aware of portion sizes > 4) Don’t drink your calories!! > 5) Aim to eat 5-6 small meals per day (every three hours). Each meal > should > have some complex carbs, some protein, and some fat. Examples: > whole-grain bread with 1 tbsp. peanut butter, apple with string > cheese, edamame > 6) Avoid the evil High-Fructose Corn Syrup! > 7) Eat like an angel 6 days, give yourself a cheat day. > > > Part Three: Okay, So What Do I Eat?!? > > COMPLEX CARBOHYDRATES: 40-50% of total calories (less for > diabetics/carb > sensitive) > DON’T NEGLECT YOUR CARBS!!! > > ¸ WHOLE GRAIN (or sprouted) breads/pastas (It must say “wholeâ€) > ¸ Brown rice > ¸ Amaranth, quinoa, barley, spelt, teff, etc. > ¸ VEGETABLES > ¸ FRUITS > > PROTEIN: 30-40% of total calories > > ¸ Lean meats (white meat poultry, fish) > ¸ Egg whites > ¸ Non/Lo fat dairy > ¸ Soy products > ¸ Beans > ¸ Whole grains > ¸ Nuts/seeds (in moderation) > > > FATS: 20% of total calories > > GOOD FATS > > Mono/Polyunsaturated > > ¸ Olive oil > ¸ Canola oil > ¸ Grapeseed oil > ¸ Nuts/seeds > ¸ Avocadoes > > BAD FATS > > Saturated/Hydrogenated (trans fats) > > X Solid fats (margarine, shortening, butter) > X Animal fats of all kinds (lard, dairy, meat) > X Palm oil > X Coconut > > > > > http://www.flawlessfitness.com > > http://www.melodysmusic.net > > > Quote Link to comment Share on other sites More sharing options...
Guest guest Posted May 1, 2005 Report Share Posted May 1, 2005 Dale, I'm making out fine at curves. The workouts are getting easier and easier, in fact, they have approved me to start doing an additional day if I so choose. The gals that work out at the same time as I do are all great and very supportive. Only had the one weigh in... next one is scheduled for May 7. I don't have a scale at home, so I have to wait for weigh-ins and measuring. Since my initial weight loss of approximately 75 lbs... I have lost an additional 5 at Curves and 4 inches overall.. but as I said, that was nearly a month ago. Clothes are fitting much better, getting into some of the stuff I had pushed into the back of my closet!!! Thanks for asking. By the way, bought most of the ingredients to make the recipe you posted, anxious to have a go at it. Hugs and Peace, Robin , " veggieman3 " <veggieman3> wrote: > Hey Robin, how are you making out at Curves? what is your total loss > to date? Are the machines getting easier to use? Keep me posted, > always want to know how it's going. > > Dale Quote Link to comment Share on other sites More sharing options...
Guest guest Posted May 1, 2005 Report Share Posted May 1, 2005 > Since my initial weight loss of approximately > 75 lbs... I have lost > an additional 5 at Curves and 4 inches > overall.. but as I said, that > was nearly a month ago. Clothes are fitting > much better, getting > into some of the stuff I had pushed into the > back of my closet!!! That's great news, Robin! I'm so pleased for you. Don't forget to tell us how you do on the 7th. And I'm envious that you are able to work out and to find the other people working out with you are so supportive. Really really good! Way to gooooo! Pat Dr Patricia M. Sant veggiehound Homepage: http://www.angelfire.com/art/pendragon/ " The greatness of a nation and its moral progress can be judged by the way its animals are treated. " - Gandhi Quote Link to comment Share on other sites More sharing options...
Guest guest Posted December 14, 2006 Report Share Posted December 14, 2006 Thank you Robin ---- robin koloms 12/14/2006 8:00:52 PM Re: Question I cook my beans with chopped onion, diced garlic, cumin, olive oil and good salt. Becky <beckyp1959 wrote: I have been cooking my beans,, all kinds, with salt pork or some kind of fat for The flavor. Including adding salt. Now that I have to watch my cholesterol and don't know how to cook the beans with Out the fat or salt. Does any one have any ideas? Thanks, Becky Quote Link to comment Share on other sites More sharing options...
Guest guest Posted December 15, 2006 Report Share Posted December 15, 2006 Usually I am lazy and buy (in bulk) the fantastic foods instant refried beans. Becky <beckyp1959 wrote: Thank you Robin ---- robin koloms 12/14/2006 8:00:52 PM Re: Question I cook my beans with chopped onion, diced garlic, cumin, olive oil and good salt. Becky <beckyp1959 wrote: I have been cooking my beans,, all kinds, with salt pork or some kind of fat for The flavor. Including adding salt. Now that I have to watch my cholesterol and don't know how to cook the beans with Out the fat or salt. Does any one have any ideas? Thanks, Becky Quote Link to comment Share on other sites More sharing options...
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