Are weight machines not as effective?

[Sue777]

Hi. Quick intro before I start flooding the site with questions:

I'm 49 and slightly overweight. I signed up at a great gym and have been going 4-5 times per week, combining cardio (eliptical and/or treadmill) with weight-training. I divided the body into three different muscle groups and work one group one day, second group the next day, third group the third day, and then go back to group 1. Therefore each group is getting worked about once or twice a week, and always has at least 2 days rest in between. I have cut down my portions of food, and MUST eat something every 2 hours because I'm hypoglycemic. I'm doing pretty well at getting my carbs/protein/fat ratio down pat, and my workout routine is falling into place nicely. Of course I'm not seeing the results I want fast enough, but none of us ever do. The scale says I'm SLIGHTLY down, the tape measure isn't really showing any difference, but I definitely look and feel better. (Not sure why the tape measure isn't reflecting that, but perhaps I'm shrinking in the places I don't measure). Also the Tanita scale that shows body fat isn't being very encouraging, so I just ordered the gold calipers I saw recommended elsewhere on this forum.

ANYWAY, the gym I belong to is HUGE and has SO MANY different weight-training machines and I actually ENJOY doing them. However, I keep getting the feeling from reading and from talking to people that the machines are not as beneficial as free weights. Can anyone verify that and/or explain it? I find that the machines are probably better for me in that they help me keep the proper FORM, and also because I enjoy it so I will be more apt to stick with it. Am I really doing myself a disservice by using the machines rather than free weights? Thanks in advance.
Sue

 

[Cynic]

They're not only not as effective, some of them can be dangerous.

The back extension causes both flexion and compression. It's the easiest way to ensure a disk herniation, according to Dr. Stuart McGill, back specialist.

For machines overall, they force you to work within a set boundary, a linear motion. Think of it as training to focus with your face in a viewer, the outside world blocked off. Now, after months of training that way, you're expected to focus on your new job without a blinder.

It's likely you'll fail because the peripheral vision is inteferring. Your training never incorporated functional training with the real-world interference.

The same goes for the weight machines at the gym. Working on them, takes out the stabilizers that help you to maintain control in a 3D world.

There is only two machines you should use: the dip/pull-up assist machine and the seated calbe row.

Discard all others.

 

[theleip]

Well first off congrats on your work so far! You seem to have a good head on your shoulders and I am sure with some minor tweaking you will get those results and maybe a little faster

Alot of beginners in weight training like to go to the machines. Its easier, and well just seem a little funnier doesn't it However when you use free weights it makes you work hard with your stability and balance, and gives you overall more well rounded strength and ability. So you can see there are advantages to both. The best thing in the beginning especially is to create a nice mixture. Also you need a plan of attack! Going from one machine to the next in random order without much thought isn't going to produce the best results. So creating a set plan to work with and updating that plan every 4-6 weeks is very important.

Lets say you go to the gym 5 days a week. What can we do here to maximize your efforts? Well first workout what days you will lift, what days you will do cardio. For Cardio try and get some varied types of cardio in. Have some days where you do HIIT and others where you do a moderate steady.

For weights try doing a 3 day a week full body plan, it is a great starting place. Pick out a mixture of good compound movements (movements that use more than one muscle at a time like squats, dips) and then one or two isolates ( one muscle group like bicep curl, ab crunches). So it could look like this....

Seated Squats (Dumbbells) 3x12,10,10 (seated is a great way to start out,it teaches form from the get go)
Lunges (Dumbells) 3x20 (alternate leg so 10 on each leg)
Inclined Bench Press (Dumbells) 3x15,12,10
Tricep Pull Downs (Machine) 3x12
Lat Pull Downs (Machine) 3x12
Seated Bicep Curl (Dumbells) 3x12,10,8
Cable Crunches (Machine) 3x20,15,20 (This is not only a great ab move, but its easier on the neck and back)
Planks (Body Weight) Hold for 30-60 sec

M-Lift then HIIT Cardio (always do cardio AFTER weight training)
T-Cardio
W-Lift
T-Cardio
F-Lift then HITT Cardio (OR you can move a cardio to the next day)
S-Rest/possible cardio
S-Rest, Rest, Rest

Now this is just a basic layout, you can use a pre-made plan like this, or design your own. Just make sure you are working full body, doing proper reps, sets and form, and give a great strech after you are done training and a good warm up (walk/light job on tread for 5 mins) before you start.

You seem to have a decent grasp on diet, however if you want some fine tuning/suggestions post detailed diet and body stats. You can train all you want but if you are taking in too few calories, not the right calories, or wrong types at the wrong points of the day it can make a big difference.

Good Luck, hope this helps.

 

[sarahfitchic]

Hi there,
congrats on getting started on the fitness journey! You've already gotten some good answers. Using machines only can actually cause something called pattern overload syndrome. The more fixed the object you are lifting or moving, the more likely you are to develop a pattern overload. This is due to the fact that training in a fixed pathway repetitively loads the same muscles, tendons, ligaments and joints in the same pattern, encouraging micro-trauma that eventually leads to injury. If someone always uses a Smith machine for example for his bench presses, they end up working the same fibers of the primary muscles used in the bench press all of the time: triceps brachii, pectoralis major, long-head of the biceps, anterior deltoids, and serratus anterior. But they can't change the pathway, the bar will always be in the same position. This commonly leads to chronic injury over time. The weight is stabilized for you. However, the joints operate in multiple planes. In real life we move on multiple planes.

I don't think that it's a big deal if you like to use machines sometimes. It's nice to do something different. But using free weights is an excellent idea, and it can feel empowering when you master those movements and can throw around a heavier weight that you thought you could.

Sarah

 

[Sue777]

Thanks, everyone, for the great responses. I am overwhelmed by the time each of you spent answering me in detail with reasons, suggestions, etc. This is truly a wonderful site and a place I will be spending much time. Not only informative, but MOTIVATING!

I'm a little disappointed in the answers but am grateful I know now the truth. If I'm going to spend time doing this I better learn to do it right, otherwise, I'm wasting a lot of time and energy. I think what intimidates me most about the free weights vs. machines is that I don't know what I'm doing (yet), so I will run out of things to do with weights and won't know for sure which muscles I'm working or if I'm doing it properly. On the machines it highlights exactly which muscles you're targeting and gives full instructions on the position and form, so it's much easier for us newbies. However I imagine if I read enough and print some pages to take with me I can learn and become more comfortable with them.

Regarding my menu, it usually looks like this Monday through Friday:

7:00 a.m. = half of a Premier Protein Bar and a cup of coffee.
9:00 a.m. = half of a mini-bagel with cream cheese
11:00 = other half of the mini-bagel with cream cheese
1:00 = two slices of turkey, one slice of processed cheese, tablespoon
of mayo, in a low-carb, low-fat wrap
4:00 p.m. = whole Premier Protein bar
6:00 p.m. = handful of trail mix while driving to the gym
8:00 p.m. = handful of trail mix while driving home
9 or 10 pm = a large salad, or chicken breast with small salad, or half a tuna
sub, or yogurt with Grape Nuts, etc.
midnight = half a Premier Protein Bar

I drink minimum of 4 bottles of Propel a day (16.9 oz. each) and in between have coffee (some regular/some decaf)

Your thoughts/suggestions are welcomed and appreciated.

Sue

 

[Cynic]

Seated Squats (Dumbbells) 3x12,10,10 (seated is a great way to start out,it teaches form from the get go)

Do you mean box squats? Sitting down on a platform?

Lunges (Dumbells) 3x20 (alternate leg so 10 on each leg)

Good.

Inclined Bench Press (Dumbells) 3x15,12,10

Good.

Tricep Pull Downs (Machine) 3x12
Lat Pull Downs (Machine) 3x12
Seated Bicep Curl (Dumbells) 3x12,10,8
Cable Crunches (Machine) 3x20,15,20 (This is not only a great ab move, but its easier on the neck and back)
Planks (Body Weight) Hold for 30-60 sec

Forget the direct arm work for now. You'll get more benefit from the incline bench presses and rows.

Also, drop the cable crunches, keep the planks.

You need to add deadlifts.

M-Lift then HIIT Cardio (always do cardio AFTER weight training)
F-Lift then HITT Cardio (OR you can move a cardio to the next day)

If you can do HIIT after weights, you're not lifting hard enough.

 

[Cynic]

7:00 a.m. = half of a Premier Protein Bar and a cup of coffee.

The coffee is fine, but drop the bar and replace with 1 whole egg and 3-4 egg whites or 3-4 hard boiled eggs.

9:00 a.m. = half of a mini-bagel with cream cheese

Drop this entirely. Cream cheese has the worst fat to protein ratio of any cheese and the bagel is starchy carbs. You don't want either of those.

1/2 cp cottage cheese and an apple would be better.

11:00 = other half of the mini-bagel with cream cheese
1:00 = two slices of turkey, one slice of processed cheese, tablespoon
of mayo, in a low-carb, low-fat wrap

Drop the mayo and the other half of the bagel.

4:00 p.m. = whole Premier Protein bar
6:00 p.m. = handful of trail mix while driving to the gym
8:00 p.m. = handful of trail mix while driving home
9 or 10 pm = a large salad, or chicken breast with small salad, or half a tuna
sub, or yogurt with Grape Nuts, etc.
midnight = half a Premier Protein Bar

Ok, you've got too much starchy carbs and too many bars. Cottage cheese and tuna are excellent replacements for protein, also string cheese is good on the fat to protein ratio. Also, beef jerky is a good choice, but these are snack type items, not ideal for full meals.

You need more veggies. 1-2 srvs (1/2 cp = 1 srv) with every meal.

There's some articles in this thread you want to read:
http://www.fitness.com/forum/showthread.php?t=15286

I drink minimum of 4 bottles of Propel a day (16.9 oz. each) and in between have coffee (some regular/some decaf)

I won't slam coffee, because I need my caffeine fix also. Drop the propel, drink either water or crystal light.

 

[Sue777]

Hi Cynic.
Thanks again for the quick responses, on both the workout and the diet. I'm a little confused, though, about the diet changes you recommended. Why do I need to drop the protein bars? They're convenient as heck and each one has 30 grams of protein, which I desperately NEED for my hypoglycemia.

I didn't realize cream cheese was bad.... I count on it a LOT, unfortunately, again, to keep my blood sugar levels in check. I'm open to suggestions, though.

I'm also confused by your suggestion of eggs. You say one whole and 3-4 whites or 3-4 whole. That's a lot more yolks in the second option, thus a lot more calories, right? I would gladly start eating hard-boiled eggs, but they are so darned offensive in an executive office environment. I tried taking them in once a few years ago and people all day long would come by and say "ewwww, what's that smell in here?!?!?"

I forgot to mention that after my turkey wrap at lunch I also have a cup or two of frozen, fresh fruit, topped with yogurt.

I agree that the bagels probably have to go, but first I have to find something to replace them with. I've bought lots of frozen, microwavable breakfast types of things but none of them seem to have the right ingredients for a healthy diet.

Perhaps I should trade in the bagel for oatmeal?

Thanks again.
Sue

 

[Cynic]

The bars: most have HFCS as the first ingredient. Also, the thermic effect (the amount of caloried used to digest) is higher for solid matter foodstuff.

Oatmeal is a good choice. Quaker Old-fashioned is the most processed type of oats you should eat.

As far as the eggs, I also don't care for HB eggs and only eat scrambled for breakfast. One whole Omega three egg and about 3/4cp of egg whites.

Use romaine leaves for the wraps. I make all kinds of beef, turkey, chicken and pork lettuce wraps and they are quite tasty. I also make a taco lettuce wrap using McCormick's taco seasoning.

 

[theleip]

Do you mean box squats? Sitting down on a platform?

I meant to write Chair/Bench on this one.

Forget the direct arm work for now. You'll get more benefit from the incline bench presses and rows.

I agree that compound movements are better, however trying move her slowly away from the machines, go at her comfort place, and go with movements that are "starters" to more heavier exercises. Sometimes (especially at 49) you can't just start off with Dips, its easier to do a pull down and build yourself up in 4 weeks when you re-design your plan.

Also, drop the cable crunches, keep the planks.

I don't see anything wrong with cable crunches as they are easier on the back and neck then regular crunches. The planks aren't just for the abs, they are for overall core improvement. I don't even really consider planks an ab movement, when done properly there is no where on your body you don't feel them. I believe them to be one of the most important exercises you can throw into a routine.

You need to add deadlifts.

I don't think with her experiance and age that deadlifts are the way to go yet. Its to easy of an exercise to do wrong, and they aren't for everyone. I think building up to seated rows, and then maybe to deadlifts is the way to go. A womens body near fifty, with not much experiance under her belt could get hurt easier, and thats something i think needs to be taken into account when planning a routine.

If you can do HIIT after weights, you're not lifting hard enough.

One it was a suggestion of something to look into, her body my not yet be there for it anyway. Two I didn't mean to follow directly after the workout, though I should have made that clear.

 

[theleip]

Thanks, everyone, for the great responses. I am overwhelmed by the time each of you spent answering me in detail with reasons, suggestions, etc. This is truly a wonderful site and a place I will be spending much time. Not only informative, but MOTIVATING!

I'm a little disappointed in the answers but am grateful I know now the truth. If I'm going to spend time doing this I better learn to do it right, otherwise, I'm wasting a lot of time and energy. I think what intimidates me most about the free weights vs. machines is that I don't know what I'm doing (yet), so I will run out of things to do with weights and won't know for sure which muscles I'm working or if I'm doing it properly. On the machines it highlights exactly which muscles you're targeting and gives full instructions on the position and form, so it's much easier for us newbies. However I imagine if I read enough and print some pages to take with me I can learn and become more comfortable with them.

Regarding my menu, it usually looks like this Monday through Friday:

7:00 a.m. = half of a Premier Protein Bar and a cup of coffee.
9:00 a.m. = half of a mini-bagel with cream cheese
11:00 = other half of the mini-bagel with cream cheese
1:00 = two slices of turkey, one slice of processed cheese, tablespoon
of mayo, in a low-carb, low-fat wrap
4:00 p.m. = whole Premier Protein bar
6:00 p.m. = handful of trail mix while driving to the gym
8:00 p.m. = handful of trail mix while driving home
9 or 10 pm = a large salad, or chicken breast with small salad, or half a tuna
sub, or yogurt with Grape Nuts, etc.
midnight = half a Premier Protein Bar

I drink minimum of 4 bottles of Propel a day (16.9 oz. each) and in between have coffee (some regular/some decaf)

Your thoughts/suggestions are welcomed and appreciated.

Sue

Cynic is right way to much starch, especially since you are hypoglycemic.
You really need to stress the importance of your sugar reactions. Selecting low glycemic complex carbs and veggies is really going to be your leader. Limit your simple intake to a very low amount. This doesn't mean no fruit at all, but only paired with a high protein source to lower its effects (meaning no fruit snack or for that matter complex carb snack) I don't think you have to take starches out all together, but keep it first and 2nd meal only and make sure to pair it with protein. Being hypoglycemic you can over time change your bodies response to carbs, espeically pairing it with proper protein. However in the beginning you are going to have to be a little more strict being that that insulin sends a message of sorts to your body for fat storage at a heavier/faster rate than that of others. Its a bad hand of course to be delt, but not one that has to be horrible to deal with.

Also good fats are even more important with your condition. Fats don't trigger insulin response and help maintain focus and calm. When you are senstive to insulin spikes it actually makes you have more of a desire to cheat more and eat more in general. It effects mood and effects your clairity. So you lessen those spikes, you regain more control over your mood and eating habits.

Try and go by this guideline and of course checking over this guideline if needed with your doctor.

Meal 1-Pro/Carb (simple/starchy)
Meal 2-Pro/Carb (simple/starchy)
Meal 3-Pro/Carb (veggie carb or really low glycemic complex carbs (lentils, soy beans,hummus )
Meal 4-Pro/Fat/Carb (veggie carb only)
Meal 5-Pro/Fat/Carb (veggie carb only)

 

[Sue777]

Wow Theleip, I am so very thrilled and grateful that you have such a knowledge of hypoglycemia! Believe me when I tell you that 9 out of 10 people I mention it to have no idea what it's all about and just don't understand the concept, and that includes some medical professionals! Actually you were very accurate when you talked about the "spikes" because I seem to be a "reactive hypoglycemic" in that when I have sugar or too many carbs I spike very quickly, then, of course, the insulin kicks in to try and bring down the spike and it produces much more insulin than was really needed and I CRASH DOWN and am left with an overabundance of insulin in my system for a while.

What I really have a hard time with, though, is finding the right foods to eat that are quick, simple, and CONVENIENT. I am very rarely home so that's why I really rely on protein bars and trail mix. Having to eat every 2 hours and being away from the house from 8:00 a.m. to 8:00 p.m. makes the whole thing very difficult and frustrating. I would love to be able to just take a pill every two hours and be able to stop thinking and fretting about food and how it's going to make me feel, let alone whether or not it's going to take me over my calorie limit.

Any food suggestions that are portable would be greatly appreciated. I used to rely on peanut butter, but it is SO high in calories. What are some good fats I can count on, now that I need to cut back on my cream cheese?

Sue

 

[theleip]

You are very welcome A good friend of mine was having a really hard time losing weight as she also is hypoglycemic. I did alot of reading on it and we came up with a pretty good diet for her. In general she had very low glycemic carbs, good fats, and lean meats. She had to eat 6-7 "meals" a day, sometimes more. Here is a basic breakdown of a meal plan I helped her with (she also ran this buy her doc and he said it was a great way to control spikes, so you may want to try that as well). Also she is down 22 pounds now in 4 months. Thats about 1.3 pounds a week. Very healthy weight loss rate.

Also as far as eating on the run here is some helpful hints/tips for doing so succesfully.

-get a bag cooler (they look kind of like mini book bags) and keep it in your freezer overnight. They stay cool for a good 6-8 hours on their own and great for keep your work food in.
-Bulk cooking-Make as much food as you can in one day this way you just put them in containers and then you have them to go when needed.
-If you work doesn't have a microwave, but you get a lunch break or 15 mins here of there you can get away, then go to your local gas station. Buy a water and heat up your food
-If you have to have a protein supp, then make a shake or make a bar yourself. Bought bars of full of all kinds of bad or wouldn't be good for your sensitivity. Here is a great on the go protein shake since you like coffee, pair this with an apple (if early in the day or some nuts if later.)

Iced Coffee Protein Shake
1 cup of choclate velvet coffee (decaf if it nighttime)
1/2 cup of light soymilk
few squeezes of sugar free/fat free choc syrup hershys
1 scoop of Choc protein Powder (I use ON's Egg cause I am whey sensitive but their choc whey is great too)

Either pour over ice, or chill for later.

180 calories
33 protein
2 fat
7 carbs

Here are some meals. Remember small small portions since you have so many meals. Also if not sure about your exact caloric needs go here...

And remember don't restrict you calories to much, 500 is more than enough when mixed with exercise.

Meal 1-Breakfast wrap-1 whole omega egg/2 egg whites, 1 low carb/high fiber wrap, spinach,onion salt, and black pepper. (Basically you can fill these with various veggies, I like spinach though Also this is a great meal 2 or 3 as well as its portable.

OR

2 slices of turkey bacon, 1/3 cup oatmeal with splenda and strawberries

Meal 2-"Spicy" chicken strips with sweet potato fries. (2-3 ounces of chicken breasts coverd in chilli pepper, paprika, season salt and black pepper baked with dab of smart balance light butter. Half of a sweet potato sliced into fry wedgies, boil till almost soft then drained, then seasoned with splenda and cinnamon and spray of smart balance butter spray. Baked at 350F for 8-10 mins. This is a great make the night before pack for work snack. Heats up great!

Or

Tuna (3 ounces) and Egg whites (2) wrap with old bay garlic seasoning spices, black pepper, and dash of salt. Can do the egg whites two ways, you can cook them scramble style or you can hard boil an egg and take out the yolk (save it or a late night salad or something). The egg white gives it that extra kick and with that old bay seasoning (which is to die for for any seafoood) it is damn tasty and you will forget your need for mayo.

Meal 3-Salas Chicken "Wrap" 3 ounce chicken breast,½ cup salsa,1 tbsp non fat sour cream, wrap in lettuce. Quick and simple.

OR

Crab Dip 3 ounces crab,1 tbsp light mayo,1 tbsp of old bay garlic seasoning,1 ounce of 2% cheese of choice. Heat or keep cold and dip some veggies in there or 3-4 light toritio chips baked

Meal 4-Baked Sesame Chicken! Add a veggie to the side of this (Snap peas taste great with it and are high in fiber.)

2 tablespoons soy sauce
1/4 cup toasted sesame seeds
2 tablespoons all-purpose unbleached flour (its a lower GI)
1/4 teaspoon salt
1 pinch ground black pepper
4 skinless, boneless chicken breast halves
2 tablespoons Smart Balance Light Butter

Preheat oven to 400 degrees F (200 degrees C).
Place soy sauce in a 9x13 inch baking dish. On a piece of wax paper, mix together the sesame seeds, flour, salt and pepper. Dip the chicken pieces in the soy sauce to coat, then dredge in the sesame seed mixture. Arrange in baking dish in a single layer, then drizzle with melted butter.
Bake at 400 degrees F (200 degrees C) for approximately 40 minutes, or until chicken is cooked through and tender and juices run clear. Baste with drippings once during cooking time. Garnish with extra sesame seeds if desired, and serve.

Meal 5-Garlic Salmon (wow is this good, even if not a fishy fish fan, you should love it) Pair with veggie, I recommend aspargus.

1 1/2 pounds salmon fillet
salt and pepper to taste
3 cloves garlic, minced
1 sprig fresh dill, chopped
5 slices lemon
5 sprigs fresh dill weed
2 green onions, chopped

Preheat oven to 450 degrees F (230 degrees C). Spray two large pieces of aluminum foil with cooking spray.
Place salmon fillet on top of one piece of foil. Sprinkle salmon with salt, pepper, garlic and chopped dill. Arrange lemon slices on top of fillet and place a sprig of dill on top of each lemon slice. Sprinkle fillet with chopped scallions.
Cover salmon with second piece of foil and pinch together foil to tightly seal. Place on a baking sheet or in a large baking dish.
Bake in preheated oven for 20 to 25 minutes, until salmon flakes easily.



Meal 6- 2-3 ounce 96% Lean (at least) ground hamburger with lettuce,tomato and side of a high fiber veggie like broccoli with sprinkle of 2% shread cheese. (this could also be packed for a early day meal with say sweet potato fries.)

or

2-3 ounces Chicken or Turkey salad with that egg yolk, some veggies and lots of lettuce.

Meal 7-Peanut butter "Ice Cream" 1 cup non-fat cottage cheese,2.5 tbsp of natural peanut butter, lots of cinnamon and splenda. Mix together in container then let freeze. Then keep in back of Fridge. Its SO good! Could also use cocoa powder and splenda if want chocolate flavor Great Pro/fat nightime meal


Now really all this stuff mostly you could pack and take with you, here though are a few more extra recipes that are even more travel friendly. With all this combined (or at least the idea of it even if you don't like the actual recipes) should really help with your energy and weight loss.

Bean Beef Burrito
2-3 ounce of ground lean beef
1/4 packet taco seasoning
1/4 can black beans
1/4 cup salsa
lettuce, tomato, fat free sour cream,2% shredded sharp cheddar
1 low carb warp whole grain

Cook beef with seasoning till chopped and done. In different pot cook beans till soft.
Combine beef, beans, salsa and sour cream in pot and mix. Lay a layer onto wrap, top with lettuce, tomato and cheese. Wrap tightly and pop in oven on broil for 2 mins.



Cold Pasta

1 cup whole grain pasta
1 whole tomato (big chuck cuts)
¼ cup skim milk mozzarella
1 teaspoon basil
1 teaspoon thyme
1 teaspoon oregano
1 tbsp garlic salt
½ cup broccoli
1 teaspoon olive oil or smart balance butter
dash of parmesan cheese

Cook pasta, cook broccoli, then mix all together and chill in fridge.


Oatmeal Apple Cinn Bars (pair this early in the day with a protein only shake or some deli turkey)

1-1/2 cups all-purpose unbleached flour
3/4 cup uncooked rolled oats
1 teaspoon baking powder
1/2 teaspoon salt
1 cup splenda
2 tablespoons smart balance light butter
1/2 cup MOTT'S® Cinnamon Apple Sauce
1 egg
1 teaspoon vanilla extract
1 cup MOTT'S® Apple Sauce (sugar free)
1 tbsp of honey
1/2 teaspoon ground cinnamon





1. Preheat oven to 375°F. Spray 8-inch square baking pan with nonstick cooking spray.
2. In medium bowl, combine flour, oats, baking powder and salt.
3. In large bowl, beat splenda and butter with electric mixer at medium speed until blended. Whisk in 1/2 cup cinnamon apple sauce, egg and vanilla.
4. Add flour mixture to apple sauce mixture; stir until well blended. Spoon half of batter into prepared pan, spreading evenly.
5. In small bowl, combine 1 cup chunky apple sauce, honey and cinnamon. Pour evenly over batter.
6. Spoon remaining batter over filling, spreading evenly.
7. Bake 30 to 35 minutes or until lightly browned. Cool on wire rack 15 minutes; cut into 16 bars.

I really hope this helps and if you need any more ideas or help let us know. We love helping those who show they want to help themselves and I think you will see you will bust through to new point

 

[Sue777]

You amazed me again.... so much time and effort from you to get me feeling healthier and hopefully slimmer. I have NO DOUBT that if I followed the suggestions and meal plan that I would achieve both, and I am printing it all out as I type this so I can post it in the kitchen as well as carry it with me for the grocery store.

However, I am NOT a domestic diva, so most of it was discouraging for me. I hate to cook or spend much time in the kitchen so I'm more of the "ready to eat" type of person. I realize that will have to change some for me to get healthier, but I really DON'T have time to be preparing meals like this. I leave the house at 8:00 a.m. and work til probably 6ish, often times later. Then I go to the gym. Throw in the occasional stops to the grocery store, pharmacy, cleaners, department store, and I'm not home til 8 or 9 at night. Then I have tons of pets to tend to, then laundry, bit of housekeeping, and, oh yes, kids and husband! There's really no time at night for then following recipes and cooking the next day's food - there's barely time for grabbing decent food before I collapse and get to do it all over again!

Access to a kitchen at the office is not a problem - I'm in the executive suite where I have a full-sized fridge and freezer 20 feet away from me, as well as a microwave and sink. I just need something to put INTO the fridge and microwave. I have to wonder if there is a company that sells pre-packaged HEALTHY meals for hypoglycemics so I can buy some "zap and eat" meals close to what you suggested.

As with any health regimen, if it's not one that I can easily fit into my lifestyle and one that I don't consider a major chore, then chances are good I won't stick with it and all the effort will be for naught.

Please don't think I don't appreciate the recipes and meal suggestions because I DO, and I WILL try some of them, but again, if it's a major chore to me I know I won't stay with it.

Also, are you sure the Premier Protein Bars are full of bad stuff? Here's the ingredients: Protein Blend (calcium caseinate, soy protein isolate, whey protein isolate, milk protein isolate) Hydrolyzed Gelatin, Glycerine , Water, Partially defatted peanut flour, sugar, fractionated palm kernel oil, ground peanuts, soy protein isolate, natural flavor (includes sesame oil), honey, nonfat milk, lactose, fructooligosaccharides,cocoa, salt, rice flour, barley malt extract, dextrose, soy lecithin, sucralose, caramel added for color.

Total Fat: 8%
Potassium: 150 mg.
Phosphorous: 150 mg.
Carbs: 23 grams
Fiber: 2 grams
Sugars: 8 grams
Sugar Alcohol: 7 grams
Protein: 30 grams

I've searched for years for the perfect bar and this is the closest I've come, since it doesn't contain any Maltitol and it packs 30 grams of protein.

I took a vacation day today and plan on heading to the grocery store to buy some healthy ingredients so I can prepare some healthier snacks, and right now I'm off to make some eggs. Unfortunately I won't have that luxury tomorrow when I head to the office.
Sue

 

[theleip]

You amazed me again.... so much time and effort from you to get me feeling healthier and hopefully slimmer. I have NO DOUBT that if I followed the suggestions and meal plan that I would achieve both, and I am printing it all out as I type this so I can post it in the kitchen as well as carry it with me for the grocery store.

However, I am NOT a domestic diva, so most of it was discouraging for me. I hate to cook or spend much time in the kitchen so I'm more of the "ready to eat" type of person. I realize that will have to change some for me to get healthier, but I really DON'T have time to be preparing meals like this. I leave the house at 8:00 a.m. and work til probably 6ish, often times later. Then I go to the gym. Throw in the occasional stops to the grocery store, pharmacy, cleaners, department store, and I'm not home til 8 or 9 at night. Then I have tons of pets to tend to, then laundry, bit of housekeeping, and, oh yes, kids and husband! There's really no time at night for then following recipes and cooking the next day's food - there's barely time for grabbing decent food before I collapse and get to do it all over again!

Access to a kitchen at the office is not a problem - I'm in the executive suite where I have a full-sized fridge and freezer 20 feet away from me, as well as a microwave and sink. I just need something to put INTO the fridge and microwave. I have to wonder if there is a company that sells pre-packaged HEALTHY meals for hypoglycemics so I can buy some "zap and eat" meals close to what you suggested.

As with any health regimen, if it's not one that I can easily fit into my lifestyle and one that I don't consider a major chore, then chances are good I won't stick with it and all the effort will be for naught.

Please don't think I don't appreciate the recipes and meal suggestions because I DO, and I WILL try some of them, but again, if it's a major chore to me I know I won't stay with it.

Also, are you sure the Premier Protein Bars are full of bad stuff? Here's the ingredients: Protein Blend (calcium caseinate, soy protein isolate, whey protein isolate, milk protein isolate) Hydrolyzed Gelatin, Glycerine , Water, Partially defatted peanut flour, sugar, fractionated palm kernel oil, ground peanuts, soy protein isolate, natural flavor (includes sesame oil), honey, nonfat milk, lactose, fructooligosaccharides,cocoa, salt, rice flour, barley malt extract, dextrose, soy lecithin, sucralose, caramel added for color.

Total Fat: 8%
Potassium: 150 mg.
Phosphorous: 150 mg.
Carbs: 23 grams
Fiber: 2 grams
Sugars: 8 grams
Sugar Alcohol: 7 grams
Protein: 30 grams

I've searched for years for the perfect bar and this is the closest I've come, since it doesn't contain any Maltitol and it packs 30 grams of protein.

I took a vacation day today and plan on heading to the grocery store to buy some healthy ingredients so I can prepare some healthier snacks, and right now I'm off to make some eggs. Unfortunately I won't have that luxury tomorrow when I head to the office.
Sue

Its okay I do understand I am not a fan of processed food, even the good kinds however it is better to have that then none at all! So lets try and make this even more simple for you.

First off with the protein bar.
If money isn't two huge of an issue then I have to suggestions. EAS makes these great tasting protein shakes called AdvantEdge Carb Control.

They have 1 gram of sugar and 15 grams of protein. Pair that with some nuts or fruit and you have a great mini meal for on the go. Do not get them online or at a grocery store as they are costly there. Get them at Walmart or Sams Club, much cheaper. For a good protein bar or better one you want to go with the least stuff possible in that ingredients list. I personally recommend these as the best of bars if you must eat a bar.

You can get them online or at most health food stores. If you don't want these exactly this is the style of bar you should be looking for, little ingredients, little to no processing, and natural items.

Now lets go to frozen meal/foods. Again not a fan, however there are certainly better ones and some even really good for you. Just takes some know how.

-Kashi has just come out with a frozen food line. Upside: Healthy, low process, and great tasty. Downside, very carb heavy. So this would have to be a early day meal for the most part. Found in most grocery stores. I recommend the Lime Cilantro Shrimp for a lunch meal.

-Morningstar-You don't have to be vegetarian to reap the benefits of these great foods. Just remember to watch the fat and carbs in some of there selections. watch your ratios. Found in most grocery stores. I recommend
Morningstar Farms® Meal Starters™ Steak Strips for a night meal. High In protein, low in carbs.

-Boca Burgers-High in protein, low in process, and a great on the go meal to pair with a veggie. Found in most grocery stores. I recommend the roasted garlic burger for night, low in carbs and very yummy.

-Turkey pepperoni-Great tasting little on the go snack or you could pair it with a low carb sauce and some skim mozzarella.

I have to run however I can post some more stuff later.

 

[Sue777]

Thanks again.....I just got home with a trunk full of cottage cheese, Egg Beaters, ground beef,oatmeal, etc. However, I'm confused by the "plain, old-fashioned" oatmeal...... the nutritional breakdown doesn't look that much different from the flavored, instant stuff. Why is it so much better for us?

By the way, this "Domestic Diva" just made a killer dinner and it should be ready in a few minutes. Got the recipe off the side of a Bisquik box, and aside from the Bisquick, it's all good stuff. Ground beef, cheese, eggs, milk, onions. However, don't expect me to make a habit of this!

Sue

 

[stingo]

Because the more natural the food, the better it is for you. The instant stuff is most likely steamed and rolled paper thin to get it to cook that quickly. The old fashioned oats are not rolled as flat, and thus take longer to cook and (to me) taste better than the instant. Closer still to the original oat is steel cut oats - that's where oat groat (the original grain) is cut into 2 or 3 pieces (rather than steamed and rolled). And if you look hard enough you can find recipes using the oat groat itself.