dmkoenig Member

Some protein bars. You need to look at the Nutrition Facts though, some are loaded with sugar. The ones I purchase are Pure Protein bars, 200 calories with 20g protein and 3g sugar. Available at Costco.

Sorry about your loss, it's a credit to you that you have been able to move forward with your life in a positive way. In my unprofessional opinion, a diet rich in vegetables and whole foods will help out tremendously with your diabetes risk. Check out nutritionfacts.org for a lot of good videos on ways to combat diabetes…

Kudos to you. Remember, it's a journey for the long haul. I'm glad to see that you are thinking in terms of healthy diet. Not to diminish the value and importance of weight loss, but eating healthy is probably more beneficial in the big picture. Take it slow, introduce 1 new food a week, if you don't prepare your own food,…

Weight refers to the edible portions, not the bone. If you ate a plateful of ribs you wouldn't include the massive amount of bones in the weight (and calories) that you actually consume.

Based on your speed, flat terrain and duration, unfortunately I would say Strava is likely the closest. Bikes are very efficient machines. If you are working your tail off in a spin class (high intensity, pools of sweat) you could reasonably get to 700 cals/hr, but if you are riding outdoors at a moderate, comfortable…

I don't know why there would be risk of heavy metals in vegan protein powders. Most brands (like Orgain which I sometimes use) consist of pea protein so I don't get the heavy metals connection. In any case, I've used the following as protein sources: hemp hearts (10g per 3 tbsp), chia seeds (3g per 1 tbsp), flaxseeds (3g…

I would alternate easy jog with walking, minute on and off. If you are starting to feel better after a few days, start extending the run time (2:1). Don't overextend your distance. My fave site for running injury information is https://runnersconnect.net/. Even though it is a paid site, they offer a lot of free resources…

I think women in general have greater challenges in the way you describe, at least talking to my wife (we are both over 60). That said, a healthy diet and a commitment to regular exercise and an active lifestyle are the two keys to maintaining good health and making progress on your weight goals. My parents who are in…

I don't have specific guidance for you and don't own a Vivomove, but I know from using my Garmin triathlon watch I run into the same issue with step counting when running. Myfitnesspal aside, I like to track everything on my Garmin as it's nice to see your exercise and step history on Connect.Garmin.com. For apps like…

Those are healthy foods and fats (at least the nut butter) and great sources of protein so as long as you are monitoring how much then you are good to go. Fats tend to be more satisfying and filling too so they can actually work to your weight loss advantage by minimizing snacking later on.

I personally don't see any relationship between steps, stride and breathing. I just try to keep a relaxed controlled approach to breathing, sufficiently deep without holding my breath in too long. Workout intensity is a big factor in how fast you need to breath, and your step count/minute may not vary much with widely…

Calorie deficit can be difficult to sustain with endurance training, and bonking at mile 7 is evidence you are not fueling sufficiently. Might want to grab a banana before or eat some cereal. As far as being wiped out for the rest of the day, on days when I have a long endurance activity, I'll take a ZipFizz (I get at…

How do your clothes fit? It's possible that your body composition is changing for the better but it's not showing up on the scale in a positive way. If your pants are less snug then that's a good sign; if they are getting tighter with the weight gain it's probably a food intake issue.

Protein shakes can be healthy. The problem is they go through your digestive system quickly and 30 minutes later you are hungry again.

@KHMcG you hit everything on the head. Everything I have read on aging, fitness, and weight management supports your statements. Keys to maintaining (or even) improving fitness as you age that differs from younger folks: (1) continuous weight training, (2) building in adequate recovery and (3) adding HIIT workouts…

My parents have been vegan and gluten free for 10+ years. My Dad is going to be 92 this year and my Mom is 86. They live in San Diego; last year they went on a vegan cruise in the Baltic, 2 years ago they went to a vegan resort in Northern Italy. They are planning a river cruise on the Danube this year. They work out every…

If you are going the yogurt route, buy a large tub of Fage Greek yogurt with no fruit syrup. I like the 2%, rich and creamy. Add either fresh berries, or mic up a cup of frozen wild blueberries. Add on some chopped almonds and good quality oatmeal (like steel cut, not the quick oats). Finish off with a sprinkle of…

Nutritionfacts.org has a number of short videos summarizing a variety of studies that show that your body processes calories differently eating in the later evening than in the morning and daytime. Food for thought... https://nutritionfacts.org/video/eat-more-calories-in-the-morning-to-lose-weight/

On the pricier side of things, a few years ago when I was doing a lot of hot yoga I was having a lot of issues slipping on a regular mat as the class went on. So I went out and bought an Aurorae Synergy Yoga mat. One side is a terry fabric and the other a sticky rubber for the floor. Very absorbent and gets stickier the…

I found breathing to be one of the most challenging things when I started swimming. I would hyperventilate after just swimming 25 yards. My technique was poor which didn't help but I was just not able to control my breathing. It took a few weeks but slowly I was able to manage the breathing part better. Learning to swim…

https://cookieandkate.com is a great vegetarian blog with great ideas on new flavors and ingredients. Kate does use dairy but she typically includes vegan options to substitute in all her recipes.

Red Rock Canyon is a fantastic place to go to get some great hiking in, burn some calories, clear your mind and enjoy the natural beauty of the region.

Thanks for sharing these great pics, I'm really impressed. Bhutan is not a destination most westerners would aspire to. I've only met Indian colleagues who have done treks in that neck of the world How did you land on that?

https://cookieandkate.com is my favorite vegetarian recipe blog.

I've found working out in the morning presents to best chance of getting it in and sticking with it and minimizing impact to your relationships (people and animal). As far as nausea, there is no one approach regarding food consumption. I prefer to work out on an empty stomach but others need to have something like a banana…

You may also want to introduce some variation into your workout regimen. Over time your body will adapt and get more efficient. For cardio, I'd recommend varying intensity, especially if you are working at a L2 level (where you can easily carry on a conversation). Or try spin bikes, jogging, etc. For weights, make sure…

Chai teas are an especially good fall-winter tea. One of my favorites is Celestial Seasonings Bengal Spice tea. It's an herbal tea (no caffeine) and it has great flavors of vanilla, ginger, cardamom, cloves and nutmeg (perfect for the holidays!). You can add a bit of sugar and milk to make it a true chai or drink it on its…

Lillian - you're in a difficult position but you have a great attitude and determination that will serve you well. Just keep on plugging away, one foot in front of the other everyday and you will do well in life. In terms of food, much of the third world in Central and South America lives on black beans and rice. Black…

For a workout your body needs carbs for energy so taking protein prior to a workout isn't going to provide tangible value. Post-workout protein is helpful for muscle repair and restoration so after a hard workout that's when I will have a protein-based smoothie. There are reported benefits of protein and carbs within 30…

LeiLaura, your enthusiasm is certainly infectious. I'm an occasional long course triathlete so I'm usually putting in 3000 yards per workout 3x/week. Each workout takes me about 75 minutes. I'd recommend breaking your workout into sets focused on improving specific areas (technique, fitness, endurance, different strokes),…