Eating Healthy for Life

Hi Doc,
I have a problem with getting started.  My son and I both need to lose alot of weight over a 100 lbs each. But I don't like the recipes for those low carb or calorie diets some of that food we just can't eat. So I don't know what to change our life styles around and cook healthy to make a difference.  The Shakeology mix you sent me was great but I can only use the mix as a meal replacement for one or two meals.  I needs some help to learn how to cook healthy and be able to have food that we can eat. We don't like oatmeal or eggs for breakfast. We don't like turkey. Stuff like that. Doc can you help us? 
B.



HI

Sure I can help.  Together we'll figure this out for you two. 

I'd like you to start out by recording our food intake for a day, then send it to me.  It is a good way to start looking for changes.

I have a few questions and suggestions for you already, though:

Which workout program do you use?  How many workouts per week have you been getting in? 

Most of them have a recommended meal plan.  Have you tried any of the recipes in it?

What do you normally have for breakfast?  Do you like cereal?  I suggest shredded wheat for breakfast (regular, not frosted) because it has no added sugar and is high in fiber.   This means it will stick with you and it will not raise your blood sugar too much.

The problem with shredded wheat is that it tastes boring.  To get around that, top it off with a scoop of chocolate or vanilla protein powder, and/or a banana or berries. 

Keep drinking Shakeology as a lunch-time meal replacement.

Then we just have to come up with healthy snacks and healthy dinners that you guys can stomach.

You might want to check out is "Clean Eating" magazine.  It is full of healthy choices, that are not too diety, but will still help you lose weight.  The pictures in there look fantastic!  It is super source of good ideas to help you learn to cook healthy.

And don't worry about taking it all off overnight.  It took you a while to put the weight on, so it will probably take a while getting it off.  What we really are looking for is lifestyle change- that you can adopt and live with long-term.  That is the best way to keep the weight off.

To your success,

-Doc

Kevin J. Kane, MD
Independent Beachbody Star-Diamond Coach
www.TheFitDoc.com

Balloon Chest

Whew! I just finished P90X Chest and Back- the mother of all P90X workouts! I have not done it for a while, but since I got my new XtremeFit workout tracker, I decided to give it a go.

Three thoughts as I type here with shaky arms:

1. I'm gonna be sore! Newbies, take it easy your first few weeks. Give your body time to adjust. It is a lot of reps. I'm going to feel it in 24 hours!

2. Hit pause when you need to. Tony and the folks will be there. I hit pause after the second round of Heavy Pants when I puked a little bit in my mouth. :-)

3. C&B blows your chest up like balloons!

New Round of P90X!

I am officially getting ripped for summer! I just started a new round of P90X. The soreness is not as bad as I remember it. I'm wondering if it is because I changed my diet this time. In the P90X nutrition plan, it calls for a low-carb diet for the first 30 days. (Phase 1). For the first 30 days, I'm only allowed one 220-calorie serving of carbs. If I had my usual cereal in the morning, that would be all the carbs I get all day.

So, I decided to drink Shakeology every morning. I load it up with extra peanut butter, whey protein, creatine, and a banana. That gives me a big, healthy start to my day that is super high in protein and veggies, but low in carbs.

I can't say for sure, but since my soreness is less on the shakeology plan, it might be the difference. I know that proanthrocyanins, have been shown in some studies to lessen soreness after workouts, and Shakeology is packed with them. So maybe that is the reason.

In any case, I'm all in for my P90X round. Why don't you join us?! We have a super active P90X support thread at the TeamBeachbody.com called R2R (Regular to Ripped)! Everyone is welcome.