Registered Dietitian in TX here to answer questions.

ok gonna try asking a question about training.
I have started swimming again after about a year off. I started in August, and was swimming 15 laps (roughly 1/3 mile.) 22 laps are a 1/2 mile. Last week I swam monday and tuesday 15 on monday and 18 on tuesday. My schedule didn't allow me to swim any more last week. On monday I swam 22 laps, pushed to get to that 1/2 mile mark... followed that with 40 min of water aerobics using hand bells the whole time (used to do that for years - and have been doing on mon, wed, friday when I could make it)....this was followed with 10 minutes of hitting a ball back and forth (volleyball style) and then 10 min in the hot tub.
When I woke up on tuesday, my leg muscles screaming at me, almost siezing up. Got out my Myoflex and rubbed my thighs
down, and went to the gym and swam 5 laps and did lots of water stretching, then hot tubbed... I swam 10 laps yesterday, and
did water aerobics...Muscles are a bit tight, but planning on swimming today, was gonna try for 15 laps...see how I do...

So... I read somewhere that I might need more protien, anything else I need to know to keep from them siezing up again...arms are a bit tight also, but not like my thighs, almost couldn't stand they were siezing up so much...
thanks for any help in this area.

Sounds like you just had a bad case of delayed onset muscle soreness (DOMS). Fitness is about the right balance of exercise and recovery. Try making smaller steps in your progress. You have to progressively overload your muscles, but not such big jumps that you hurt yourself.

1g of protein per pound you weigh would be the highest amount of protein I would recommend.

I don't know if you can answer this, but I figure it's worth a try.

I am eating gluten free. Recently I was looking at 2 packages of turkey polska kielbasa (not the healthiest thing to eat, I know, but in moderation and I make a big dish with lots of veggies, apples and sweet potatoes baked in oven... so not as bad as it could be).... anyway, the Butterball specified that it was gluten free. The other brand did not. The only difference I could detect was "modified food starch". Just because a food does not say it is gluten free does not mean it contains gluten (e.g. I buy orange juice which is not labeled gluten free <g>). But, I erred on buying the one labeled GF to be safe....

Do you know what "modified food starch" is? Can it be gluten?

I am eating gluten free. >snip<
Do you know what "modified food starch" is? Can it be gluten?

If you have any specific allergy questions like that, the best thing to do is contact the manufacturer or look on their website. By the way, if you are eating gluten free for weight loss and not special dietary needs, I will mention that gluten has no special fat loss or gaining properties to it.

Thanks for the response. I wish it were optional. LOL I bloat, get the runs, etc. Gluten is not my friend. I still need to do a gradual test to see if it is wheat only or all gluten.... but, I hate the reaction, so I really hesitate to try the other forms of gluten just to find out... yup, they do it too. <g>

Hey there - wanted to see what you thought of this -
I have tried multiple diets and weight loss techniques, finally got on MFP and was trying a 1600 calorie diet - still didn't work for me. For some reason counting calories does not seem to help me because I had this idea that "I have 300 calories left, let's eat pie!". My doctor recommended I try a low glycemic diet to help with my anxiety; but I really feel like it is helping with my weight loss too. Obviously if we eat less sugar we might lose weight. What is your take on low glycemic diets? Anything to watch out for?
What is your recommendation for beverages while trying to lose weight - besides water?? That is one area that always gets me.
Thanks for your information!

The only effective way to lose weight is to create a calorie deficit. However you want to do that is up to you. This means that you can lose weight whether or not you want to pay attention to glycemic index.

Glycemic index is completely useless in my opinion. If anything, I'd be more concerned with glycemic load, which is basically just as useless unless perhaps for a very specific special need. And I have never read in any piece of literature about glycemic index affecting anxiety.

Any drinks without calories would be a good choice.

One more thing about exercise... we all know sex burns calories, but there is no listing here for that activity. Do you know anywhere to find that information?

http://www.womansday.com/_mobile/sex-relationships/sex-tips/8-sexy-ways-to-burn-calories-110923

Great question! we should add the hubba-hubba workout to the database.

Hello!!

My question is, I eat my three meals a day, plus I drink at least 6 to 7 glasses of water, plus I snack in between. However I find myself still hungry...is there certain food I should be eating more of? or what kind of food will keep me fuller longer??

Thank you!

Different things can curb your appetite without having to increase your calories. You can try...

1. Increasing your protein. It is the most satiating of the macronutrients.
2. Increase your vegetables. These add a lot of volume to your meals and add extra fiber.
3. Intense exercise. This can temporarily blunt hunger.
4. Caffeine. It's a stimulant so it reduces appetite.
5. Asking yourself, "Am I really hungry, or am I just _____?" Because sometimes hunger is psychological.

I have read that sometimes people feel hungry when what they really are short on is water -- so I always try that first.

So if I have a lean body weight of about 140, and I have raised my protein intake to 50g/day ... I need to keep going?

(I am pretty sedentary due to chronic injuries -- yes, I do get pt -- and maintaining way too much weight on less than half what MFP thinks is my Baal metabolism.)

You can increase your protein intake to 140g. That's what I would recommend.

I'm on board with the calories in, calories burned thing, but is it also wise to keep an eye on your "calories from fat"? or does it matter?