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To quote Mark Sisson (Marksdailyapple.com): Big *kitten* Salads -- Broccoli, spinach, a little carrot, tomatoes, mushrooms, artichoke hearts, alfalfa & radish & broccoli sprouts. Side servings of green beans or snap peas or asparagus. Egg dishes with onion, spinach, green & red peppers. And various grass fed meats, salmon,…

I tried, I really did. But I need a cartoon figure to satisfy me -- and you aren't one. (Mom was right.)

Been at this a long time... I don't think intentionally "eating back" your exercise calories makes any sense. -- Yes, exercise makes you hungrier and most likely as a result you should eat more. But as always you should be alert to that sense when you have had just enough. Obviously not full or stuffed or like you won't be…

More the merrier! I enjoy criticizing other people's diets. (Note the emphasis on <<other people's>>) Kidding, actually. It's amazing how if you get into a discussion topic such as "Do calories really count" or "best approach to dieting" you almost immediately get people divided into camps who proceed to shout at each…

A chef friend also observes The 5-second Rule --but last time I checked, bacteria and viruses don't exactly wake up and make a hasty sprint for a morsel of dropped food. Instead, it is the lucky ones on the floor who attach instantly the moment the food lands on their heads (as it were.) My impression is The 5-second Rule…

Gary Taubes and authors Volek & Phinney cover this in depth. (A calorie is NOT a calorie.) Studies of twins put on identical diets show big individual variances on weight gained on the same number of calories. Of course, many diet studies show this, but the twin studies are particularly interesting. Some people gain much…

This post makes a very crucial point. We all tend to think how great we will be when and if we lose weight. And losing IS a nice thing -- clothes fit better, it's easier to get around, we don't have rolls of fat to be embarrased about, our doctor is impressed..... But after the dust settles (say, about 8 months into…

You are bound to be less hungry tomorrow. That sets the stage for a great return to your diet. If anything, you'll be more successful the next few days because of your splurge today.

A heart rate monitor measures your effort -- at any activity you do. If you are challenging your body, your heart can't help but respond. The FitBit, Nike FuelBand, etc. measure movement, especially arm movement. As was observed earlier, a FitBit won't be much good for weightlifting even though you are burning tons of…

1) People (older women, typically) who want to read while walking on a treadmill -- don't like the ruffling pages -- so they turn off any nearby fans without asking anyone first. 2) Fat racquetball guys who feel high and gregarious after a game and strew their bags & underwear all over the locker room while they yack…

"The Art & Science of Low Carbohydrate Living" by Volek & Phinney, Ph. Ds, says low-carb IS healthy. Their long-term studies report most people on such a diet drop total cholesterol and fasting blood glucose; triglycerides typically drop by half. LDL usually goes down a bit, then rises a bit at about the 30-lb. weight loss…

Mine is 15 BPM below my age. (How many here can say that?) My wife used to worry about me but then a few years ago she and a group of women started training for triathlons and over time her HR dropped into the 50s. Now she doesn't worry about me any more.

Same is true for the FitBit competitor, the Nike FuelBand, which I received for Christmas from my daughter. It's more fun than my Polar HRM and like the FitBit measures number of steps, which is an interesting addition to your information overload. Easy to synch to your iPad, too, and if you do synch it gives you little…

For a moderately active person, the formula for maintenance calories is about 11 to 12 calories per pound of body weight. (Note, this is higher than BMR, which is how many calories you need if you lie in bed all day.) This assumes you walk around a bit to get lunch, walk to your car in the parking lot, climb a few stairs,…

Over the years I've had this problem every so often. Unless the strap is completely dry, (which is self correcting after, say, 15 minutes of hard exercise) the problem usually is the strap battery. I usually buy a couple at once so I can replace immediately as needed. The watch battery gets low from time to time (display…

Out of sight, out of mind?

M/F? M Age? 61 Height? 5'9" Start weight? 206 Goal weight? 165 Current weight? 175 Time it took? 3 months Alloted daily calories? 1900 plus exercise calories as needed. Did your alloted calories change with loss? No -- but should have -- a long 3-month plateau was the result of not changing. Did/do you eat back your…

Utterly amazing pizza dough from the most unlikely source.... My wife made a pizza using a recipe from a vegan site and I had to be dragged whining and thrashing to try it. I scrunched up my face, closed my eyes, took a bite -- and could not believe it: It was damn near as good as a regular pizza. (This way way way beats a…

Possibly the most important number that has not been discussed here is fasting blood glucose. That is really the signature of how your body is handling carbs. According to MedOnline and "Metabolism Miracle" (by Diane Kress) if your fasting blood glucose is over 90 you have carbohydrate intolerance -- and insulin…

Great discussion -- excellent eye-opening books! Add another one (if you like science and details): "The Art & Science of Low Carbohydrate Living" by Phinney & Volek. Unlike journalist Taubes, these authors are scientists with many published studies to their names, but their work certainly dovetails into the approach…

Can't help "weigh" in here... The blood type diet is promoted by Dr. Peter D'Adamo (and a number of naturopath followers) after what he says was extensive research with thousands of clients. The idea is that O is the original blood type of our African hunter ancestors, and thus O persons are adapted by evolution for…

I'm a tad sceptical about "60 gms of carbs" being needed to keep from going into a coma if drinking. If that were so we'd be seeing headlines all over: "Thousands of Atkins Dieters In Comas After Stiff Drinks!" Don't think so. My understanding, though, is that on a low-carb diet, the liver is indeed slowed down (being…

Forgive me for a long response: You have posed a very interesting question right on the forefront of the ongoing debate, where competent researchers seem ready to drop the gloves and go at it from opposite sides, each swearing their way is the right way. Like you, I am the average Joe caught in the middle wondering who is…

Hi Not sure exactly what this board is about, but anything fitness is of great interest to me! "My teammate," John, and I work out together as much as possible and often take bike tours together. The next one we are thinking about is the "Lewis & Clark" route either from Astoria, OR to St. Louis -- or the other way. On…

According to Gay Tabes ("Why We Get Fat")' and Phinney & Volek ("Art & Science of Low Carbohydrate Living")' a calorie is not necessarily a calorie. In other words there are individual variations in glucose metabolism. One person can eat a gram of carb and burn all 4 calories as energy -- and another person ( with some…

There are 2 types of Stairmaster -- the escalator style (stepmill), and the stepper in which you don't actually step up. The calorie burns are different, I believe. My Polar heart monitor tracks my calorie burn ( much more accurately than the various machines themselves) -- I have found that the category " hiking uphill"…

A nice dry champagne -- brut or extra brut -- works wonders for me and goes a long way to make a diet regimen more pleasant. I do find that skipping exercise on those days tends to make for a stall, so enjoy a drink but burn off the calories?

Try the Podrunner series (available on iTunes.) You can select different styles and speeds (beats per minute) and most go about a full hour. They are free. Great for revving up an hour on the elliptical!

My two cents: I don't think a rest day is necessarily needed but variety definitely is! Intensity should vary throughout the week, and probably so should the type of exercise. I haven't had any problems doing strenuous intervals most days in a row but I tend to think it is probably safer to do them no more often than every…

Depends on what you're going for -- upbeat mood enhancer or music to pace yourself with? If the latter, try Podrunner (via iTunes.) You choose hour-long selections for any pace you prefer (beats per minute.) It's free. Not exactly music to sing to, but it is handy for ramping up sessions on the elliptical (most people go…