Archived Ask a Dietitian 4/24/14 - 10/21/14 Topic

U3473314 05/15/14 replied to Jessicahamilton
Ok I'm new to this and a bit confused. I am trying to lose weight. If my calorie allowance is 1200 and I exercise and burn 200 calories, is my calorie allowance then 1400?? Make sense?

Dietitian 05/15/14 replied to U5787484
Hi U5787484, you have a very busy schedule! The gastrointestinal tract can respond negatively to stress, so consider your many time committments and perhaps think about securing more down time for yourself and your health - relaxation and exercise. Just an idea.

But back to the question at hand - when you do have time at home, you can cook gluten-free whole grains ahead of time in bulk and partition them in small containers (they freeze well for the week). Add leftover cooked veggies and protein to the cooked grains and simply microwave wherever you find yourself. This meal can also be eaten cold or at room temp (but don't keep dish out of frig for more than 4 hours).

Fresh fruit, nuts/seeds, jerky, container salad are also ideas that are easy to transport.

High protein shakes are sealed and are not nonperishable until opened.

There are books on gluten-free eating - you might want to browse your local bookstore. This website might be helpful as well: http://www.csaceliacs.info/grains_and_flours_glossary.jsp

You might find protein lists helpful to give you more ideas: http://www.mynetdiary.com/protein-foods-in-diet.html

Don't forget that legumes (dried beans/peas) are high in both protein and fiber and are gluten free - just don't buy them from open bulk bins from stores.

And finally, in a pinch, learn which restaurants/markets are near you for quick meals. Whole foods has great premade food in their deli and if you consume with free water, you can oten beat the "value" meals at fast food.

Let me know if you need more assistance.

Best,
Kathy Isacks, MPS, RD, CDE

Dietitian 05/15/14 replied to Jessicahamilton
Hi Jessicahamilton, you ask a great question! I too felt hungry on 1500 calories! So what I did was to simply make my weekly rate of weight loss goal a little lower so that my daily calories deficit goal was smaller. It made a big difference to me - I went with losing only 1/4 lb per week. It took me a little longer to lose to goal, but I never felt "starved." Sometimes with extra exercise, I felt just a little hungry at night so I would eat about 1/3 cup of 2% low fat cottage cheese to help take the edge off my hunger. That worked well for me.

But if you want to stick with your defined weekly rate of weight loss, then at least be sure to read your Daily Analysis so that you see the net calories - accounting for your current exercise calories burned. You might be able to eat more calories than you think to stay on track - the Daily Analysis does the math for you.

Be sure you understand how your settings affect the calories -read this short article on calories(on main website or in Library in apps): http://www.mynetdiary.com/customizing-calorie-goals.html

Let me know if you need more assistance.

Best,
Kathy Isacks, MPS, RD, CDE

Dietitian 05/15/14 replied to U3473314
Hi U3473314, yes, you are correct! The system is designed for flexibility in how you set goals and settings but the downside is that it can be confusing. Be sure to read my article on how calories work at MyNetDiary - it explains how your settings affect the target calories and the importance of reading the Daily Analysis to see the net calories accounting for exercise. Here's the link (link works in forum on web but you can also access article via Library link in apps): http://www.mynetdiary.com/customizing-calorie-goals.html

Let me know if you need more assistance.

Best,
Kathy Isacks, MPS, RD, CDE

U5769857 05/18/14 replied to Dietitian
Hi can you tell me how to add using a vibro plate to exercise as I can't find it?

Dietitian 05/18/14 replied to U5769857
Hi Everyone! I will be back online to answer questions on Monday!
Best,
Kathy Isacks, MPS, RD, CDE

Dietitian 05/19/14 replied to U5769857
Vibration Plates - Hi U5769857, I wouldn't try to account for calories burned from the use of the Plates. If you are doing an activity while you use the plates, then count just that. You will underestimate your true calories burned for the exercise, but that will work in your favor for weight loss, especially since most of us tend to overestimate calories burned and underestimate calories consumed.

Also, be sure to read my article on how calories are calculated at MyNetDiary - how settings and exercise plans affect the target calories, and the importance of reading the Daily Analysis - in this article (also accessible via Library in apps): http://www.mynetdiary.com/customizing-calorie-goals.html

And you might find WebMD's article on Vibration Plates interesting: http://www.webmd.com/diet/news/20090511/can-vibration-plates-shake-off-weight

Best,
Kathy Isacks, MPS, RD, CDE

Dietitian 05/20/14
Hi Folks, this topic gets buried so if you want to find it, you usually have to login the web program and use forum there. The apps only let you see a limited # of recent topics.

Anyway, this is place to post questions directly to me where I will be sure to see and respond to them. I don't always have time to browse the other topics that other folks start.

Best,
Kathy Isacks, MPS, RD, CDE

MtnDog 05/21/14
i was talking to a lady at my eye dr. recently and telling her about MND and my weight loss journey; she seemed to resonate with the story since she remembered me from my dr visit last year; as we discussed how to get started, she mentioned Avocare and asked if I could inquiry on the pro's/cons of this product; any advice would be appreciated! thanks, MtnDog

Katy 05/21/14 replied to MtnDog
Was wondering how often I should weigh myself and at what time of day? I wake at 7:00 and sleep at 11:00, thank you :)

Archived Ask a Dietitian 4/24/14 - 10/21/14