Curvie Girlie
New member
Great job! Good luck on the job-getting...
Has 174 been your lightest since you've been on WLF?
Has 174 been your lightest since you've been on WLF?
Healthyhabit
New member
Congrats on your loss!
I've just started losing weight again and reading your diary is a real inspiration. You have the drive that I feel I've been lacking in this whole endeavor. Is it harder to start losing or keep losing?
I really need to join a gym.. I love treadmills and I think I'd use it constantly.
I've just started losing weight again and reading your diary is a real inspiration. You have the drive that I feel I've been lacking in this whole endeavor. Is it harder to start losing or keep losing?
I really need to join a gym.. I love treadmills and I think I'd use it constantly.
G
Guest
Guest
Great job! Good luck on the job-getting...
Has 174 been your lightest since you've been on WLF?
Yep, 174 is the lightest I've been since joining WLF. I was shocked. I haven't seen that number since 10th grade. I'm just hyped because now I'm just a sweet 14lbs away from reaching my summer goal. It's like so unbelieveable.
G
Guest
Guest
Thank goodness
NYC finally got a break from the awful heat wave that was hitting us. I had to abandon any and all forms of exercise because unfortunately, the rec. center is not equipped with air conditioning and I found it to be too dangerous attempting to exercise in 94 degree weather and inside where the heat was probably at 110. I've just been enjoying the respite and not worrying too much about not getting to the gym. But I will be honest that I found my desire to exercise wanying because I was just getting plain lazy but then I went to the before and after section of the site and all of the progress that so many people have been experiencing really motivated me.
I'm so amped right now because I really just want to hit my goals and as I've gotten so close to it, I'm not willing to muck it up by going back to the same bad habits that made me over weight in the first place. So since the gym isn't opened this weekend, I've recomitted myself to hitting the gym hard and having a good time while I'm at it. I'm also going to cut out a lot of the beer that I've been drinking lately. It'll help the old wallet especially since I still haven't found work that I'm absolutely excited about.
NYC finally got a break from the awful heat wave that was hitting us. I had to abandon any and all forms of exercise because unfortunately, the rec. center is not equipped with air conditioning and I found it to be too dangerous attempting to exercise in 94 degree weather and inside where the heat was probably at 110. I've just been enjoying the respite and not worrying too much about not getting to the gym. But I will be honest that I found my desire to exercise wanying because I was just getting plain lazy but then I went to the before and after section of the site and all of the progress that so many people have been experiencing really motivated me.
I'm so amped right now because I really just want to hit my goals and as I've gotten so close to it, I'm not willing to muck it up by going back to the same bad habits that made me over weight in the first place. So since the gym isn't opened this weekend, I've recomitted myself to hitting the gym hard and having a good time while I'm at it. I'm also going to cut out a lot of the beer that I've been drinking lately. It'll help the old wallet especially since I still haven't found work that I'm absolutely excited about.
sunnydee
New member
Heat waves are just nasty. Must be nice that it's over. A gym with no air conditioning? That's a little crazy... It must get amazingly hot in there, even when the temp is normal outside.
Good thinking, going over to the B&A section for motivation. That'll do it! You're getting so close to your summer goal! You deserve to beam with pride
Good thinking, going over to the B&A section for motivation. That'll do it! You're getting so close to your summer goal! You deserve to beam with pride
G
Guest
Guest
Hey everyone,
I hope that you all had a fun fourth of July. Mine was good. We had a going away party for my dad and everyone came out; I mean everyone. We even had party crashers. All in all, it was a good day. I even got to network a bit. I never realized just how many of my relatives were like hiring supervisors for a lot of the places that I wanna work for so I gave out my resume like it was free candy. I'm back on with the healthy eating and I'll be going to the gym later tonight. Yesterday, I went for a run; well actually, I went biking while my friend went jogging. I had this man yell at me that I should be jogging instead of biking. I was sorely tempted to tell him to shove it, but I was having too much fun biking to let that fool get me upset.
Breakfast (woke up late)
1 peach
1 plum
Lunch
Egg salad sandwich
I hope that you all had a fun fourth of July. Mine was good. We had a going away party for my dad and everyone came out; I mean everyone. We even had party crashers. All in all, it was a good day. I even got to network a bit. I never realized just how many of my relatives were like hiring supervisors for a lot of the places that I wanna work for so I gave out my resume like it was free candy. I'm back on with the healthy eating and I'll be going to the gym later tonight. Yesterday, I went for a run; well actually, I went biking while my friend went jogging. I had this man yell at me that I should be jogging instead of biking. I was sorely tempted to tell him to shove it, but I was having too much fun biking to let that fool get me upset.
Breakfast (woke up late)
1 peach
1 plum
Lunch
Egg salad sandwich
Curvie Girlie
New member
Glad you're close to your goals!!! Have a great time working out!
Healthyhabit
New member
Glad to hear your 4th was good. Mine was pretty nice and relaxing.
Bike riding is WAY more fun than jogging.
Bike riding is WAY more fun than jogging.
G
Guest
Guest
Glad to hear your 4th was good. Mine was pretty nice and relaxing.
Bike riding is WAY more fun than jogging.
so true; I hate jogging because it kills my knees, the shock and all. Biking is more relaxing and I can push myself in different ways.
G
Guest
Guest
Interesting Article
So I saw this on fit sugar. Really had me thinking and I thought I'd share with you.
Ten Culprits Sabotaging Your Diet This Summer
Due to the nice weather, summer may be the time where you actually get out and and get moving. However, along with summer comes some culprits for sabotaging you efforts at staying healthy. Canada.com has identified the top ten most notorious culprits:
AIR CONDITIONING: When eating out, consider sitting on a patio rather than in a cool restaurant. You'll be less likely to order a calorie-laden special of the day like lasagna while outdoors but while dining inside a cool eatery, it might be appealing.
BARBECUES: Hamburgers, hot dogs and big hunks of meat are traditional barbecue offerings potentially providing an excess of fat and calories. And these days, because of the ease of firing up a gas grill, barbecues can often be a daily occurrence. Raise the nutritional quotient by including plenty of grilled vegetables or barbecuing some fish on a regular basis.
BEER: While drinking beer on a hot day is not a new activity, it's the amounts consumed that may affect health. Research shows that in excess, the beverage may really contribute to a beer belly and it's this location where fat raises disease risks.
COOLERS: Mixed drinks and bottled coolers can pack a mighty caloric wallop. A couple of servings can set you back about 500 calories. Alternatively, the same amount of alcohol combined with soda water or a diet mixer is less than half the total.
ICED COFFEE BEVERAGES: These popular beverages may seem just a little richer than a cooling iced latte made with low-fat milk. But at 500 calories a pop for some offering topped with whipped cream, the caloric totals can surpass those you might consumer at a meal.
Ice cream, salads and social events made the list too, so
ICE CREAM: This summertime favorite has been transformed over the years from a scoop containing moderate amounts of fat to la creme de la creme varieties packed into large waffle cones that could feed a family of four. The same goes for some ice cream novelties that are akin to butter and sugar on a stick.
SALADS: A bowl of veggies tossed with a little dressing used to be a light dish. These days, you can find numerous gargantuan offerings that have been drowned in a sea of oil. Instead, ask for the salad to be dressed lightly or by having the dressing on the side.
SOCIAL EVENTS: It's summertime and the livin' is easy -- the time of year for entertaining and being entertained. And unlike in the winter, catching up with friends happens right through the week. And as the activities likely will involve food and drink, recognize how often it's happening and pace yourself.
SWIMMING: With the popularity of backyard and community pools along with cottages on lakes, swimming has never been more popular. But if the water's cold, appetites can be revved. If so, go for lots of low-cal fillers as an appetite-taming measure.
SUMMER HOLIDAYS: Add in vacations and summertime can turn into a longer festive season than the holiday period during December. Try to build in some physical activity in your vacation pursuits to balance out the decadent delights.
So I saw this on fit sugar. Really had me thinking and I thought I'd share with you.
Ten Culprits Sabotaging Your Diet This Summer
Due to the nice weather, summer may be the time where you actually get out and and get moving. However, along with summer comes some culprits for sabotaging you efforts at staying healthy. Canada.com has identified the top ten most notorious culprits:
AIR CONDITIONING: When eating out, consider sitting on a patio rather than in a cool restaurant. You'll be less likely to order a calorie-laden special of the day like lasagna while outdoors but while dining inside a cool eatery, it might be appealing.
BARBECUES: Hamburgers, hot dogs and big hunks of meat are traditional barbecue offerings potentially providing an excess of fat and calories. And these days, because of the ease of firing up a gas grill, barbecues can often be a daily occurrence. Raise the nutritional quotient by including plenty of grilled vegetables or barbecuing some fish on a regular basis.
BEER: While drinking beer on a hot day is not a new activity, it's the amounts consumed that may affect health. Research shows that in excess, the beverage may really contribute to a beer belly and it's this location where fat raises disease risks.
COOLERS: Mixed drinks and bottled coolers can pack a mighty caloric wallop. A couple of servings can set you back about 500 calories. Alternatively, the same amount of alcohol combined with soda water or a diet mixer is less than half the total.
ICED COFFEE BEVERAGES: These popular beverages may seem just a little richer than a cooling iced latte made with low-fat milk. But at 500 calories a pop for some offering topped with whipped cream, the caloric totals can surpass those you might consumer at a meal.
Ice cream, salads and social events made the list too, so
ICE CREAM: This summertime favorite has been transformed over the years from a scoop containing moderate amounts of fat to la creme de la creme varieties packed into large waffle cones that could feed a family of four. The same goes for some ice cream novelties that are akin to butter and sugar on a stick.
SALADS: A bowl of veggies tossed with a little dressing used to be a light dish. These days, you can find numerous gargantuan offerings that have been drowned in a sea of oil. Instead, ask for the salad to be dressed lightly or by having the dressing on the side.
SOCIAL EVENTS: It's summertime and the livin' is easy -- the time of year for entertaining and being entertained. And unlike in the winter, catching up with friends happens right through the week. And as the activities likely will involve food and drink, recognize how often it's happening and pace yourself.
SWIMMING: With the popularity of backyard and community pools along with cottages on lakes, swimming has never been more popular. But if the water's cold, appetites can be revved. If so, go for lots of low-cal fillers as an appetite-taming measure.
SUMMER HOLIDAYS: Add in vacations and summertime can turn into a longer festive season than the holiday period during December. Try to build in some physical activity in your vacation pursuits to balance out the decadent delights.
Healthyhabit
New member
Mmm... I do love a good BBQ.
I've been trying so hard not to go all out and host a BBQ party at my place. I have a wonderful new grill that I absolutely love, but I know as soon as I start pullin' out the stops on making hamburgers and dogs, its all downhill from there.
Then lots of uphill after, followed by huffing, puffing and perhaps a little wheezing.
So no BBQs for me until I lose a few more and feel confident in my eating habits.
I've been trying so hard not to go all out and host a BBQ party at my place. I have a wonderful new grill that I absolutely love, but I know as soon as I start pullin' out the stops on making hamburgers and dogs, its all downhill from there.
Then lots of uphill after, followed by huffing, puffing and perhaps a little wheezing.
So no BBQs for me until I lose a few more and feel confident in my eating habits.
Curvie Girlie
New member
Harumph! Bike riding is just as fun as running LOL! 
I know, I know, different strokes! Anyway, I am going to research the detrimental parts of running and put them in the runner's club thread....
Thanks for the port, FP! Have a great rest of your weekend!
I know, I know, different strokes! Anyway, I am going to research the detrimental parts of running and put them in the runner's club thread....Thanks for the port, FP! Have a great rest of your weekend!
G
Guest
Guest
I gotta confess, that after posting that article on the 10 things that sabotage your diet, I engaged in like 3 or 4 of those horrible things like going to a bbq, eating indoors at Juniors. Drinking coolers, but I stayed away from the beer. But I will say, that all of that bad food was completely danced off. I literally danced for 4 hours straight. It was lots of fun. Hung out with some college friends made friends with all the people at the bar. Yeah, lots of fun. Back to the gym tomorrow. Fun, fun...I've been seeing a lot of results lately. I think it's the extra bits of cardio I put in since I ride to and from the gym. I don't know if I'll be able to reach my summer goal of 160, but I'm trying. I'd be happy if I finally made it into the high 160s. Alright, it's a hot one today and I'm going to go and sit outside and have a grand ole time maybe work on my tan.
G
Guest
Guest
Another scorcher today; its about 96 degrees, so I'll be going to the gym later tonight at 6 to beat the heat. I've got cardio planned for today and that's about it. I'm starting to feel a plateau coming on. I don't know how to explain it, but it's the same way I felt when I had my first plateau. I think I'll do a bit of my tae bo video before biking down to the gym. Yeah, that sounds good.
G
Guest
Guest
I was watching something on a clinic for the super obese that's here in NYC. I thought it was really inspiring that people that heavy were seeking to lose the weight the hard way without the benefits of surgery (not that I'm against surgery). What I found really disconcerting was the fact that there were people in the clinic that were actually cheating.
They would call and order pizza, greasy foods, chinese and the lot. I mean these folks were 400-800lbs and they would say that they wanted to lose weight, but they also thought it was funny that they were cheating. I understand that they were addicted to food, but a lot of them thought it was ok to be eating such crap foods and then they got upset when the hospital put in new restrictions to stop the cheating.
I was so angry. I mean the hospital was shelling out tons of cash to help these folks treat their problems, and here they were basically laughing at the system and doing the same crap that made them super morbidly obese in the first place. I just don't get it. If they didn't want the help as so many of the cheaters stated on camera, then why the hell were they there in the first place? Even the fact that a fellow cheater had recently passed away, this didn't stop any of them from carrying on with the same behavior.
I don't know what to think about this, all I know is that I'm exceedingly grateful that I was able to realize that I had a problem with food and made the commitment to change my ways before I did myself any more harm. Any way, I'll be headed back to the gym today at 6. Cardio will be on the cards again. I'm hoping to stay at the gym for about an hour just to really push myself.
Breakfast
1 cup special K
1/2 cup fat free milk
1 peach
Lunch
Grilled Chicken breast w/broccolli
Dinner
Not sure
They would call and order pizza, greasy foods, chinese and the lot. I mean these folks were 400-800lbs and they would say that they wanted to lose weight, but they also thought it was funny that they were cheating. I understand that they were addicted to food, but a lot of them thought it was ok to be eating such crap foods and then they got upset when the hospital put in new restrictions to stop the cheating.
I was so angry. I mean the hospital was shelling out tons of cash to help these folks treat their problems, and here they were basically laughing at the system and doing the same crap that made them super morbidly obese in the first place. I just don't get it. If they didn't want the help as so many of the cheaters stated on camera, then why the hell were they there in the first place? Even the fact that a fellow cheater had recently passed away, this didn't stop any of them from carrying on with the same behavior.
I don't know what to think about this, all I know is that I'm exceedingly grateful that I was able to realize that I had a problem with food and made the commitment to change my ways before I did myself any more harm. Any way, I'll be headed back to the gym today at 6. Cardio will be on the cards again. I'm hoping to stay at the gym for about an hour just to really push myself.
Breakfast
1 cup special K
1/2 cup fat free milk
1 peach
Lunch
Grilled Chicken breast w/broccolli
Dinner
Not sure
Last edited:
Curvie Girlie
New member
WOW!!
If you feel like it, check out CYM's recent post...
If you feel like it, check out CYM's recent post...
Healthyhabit
New member
Yea, that makes me both a little angry and sad at the same time. I have a friend who is aiming in the extremely obese direction and he won't stop eating crap. He just doesn't care. He says its not what he eats that makes him fat, its his job (he sits all day). The amazing part is that when I first met him, I don't think he was over 190lbs soaking wet and he's about 6'3". Over the course of 10 years, he's gained a considerable amount by eating things like fast foods, pizza, take out chinese, tons of beer and various other alcohols.
I feel really bad admitting this... but I wouldn't want to sit next to him on a plane. I'd have half a seat left and I'm not small either..
G
Guest
Guest
How to avoid gaining weight
Found this article over at fitsugar.
No matter if you are dieting or maintaining your desired weight, it is good idea to see if you can knock 100 calories from your usual food intake. Cutting calories where you can is an easy way to ensure you are staying on target.
Here are a few suggestions from Web MD:
1. Eat two fewer cookies.
2. Quench your thirst with sparkling water or a diet soft drink instead of sweetened beverages.
3. Leave a few bites of food on your plate.
4. Hold the mayonnaise or cheese on your sandwich. Replace it with mustard, lettuce and tomato.
5. Switch from whole to fat-free milk.
6. Use half your usual amount of salad dressing, and choose vinaigrette instead of creamy dressing.
7. Use nonstick cooking spray instead of butter, margarine, or oil for pan-frying.
8. Substitute low-fat or fat-free yogurt for sour cream in recipes.
9. Control snack portions by putting your snacks in a baggie or on a plate instead of eating out of the bag.
10. Drink 100% fruit juice instead of juice with added sugar.
11. Choose light beer or wine instead of frozen or fruit-based cocktails.
12. Order a cup of broth-based soup instead of a bowl.
13. Pass on supersized menu options.
14. Hold the croutons on your salad.
15. Have a healthy appetizer and salad instead of an entrée when eating out.
16 Top your pasta with vegetable sauce instead of cream sauce (and be sure to control portions.)
17. Hold the butter on steamed vegetables. Flavor them with a squeeze of fresh lemon.
18. Limit meat portions to 3-4 ounces (about the size of a deck of cards)
These suggestions seem so easy, why not try to incorporate two of these suggestions a day, to decrease your daily caloric load by 200.
Found this article over at fitsugar.
No matter if you are dieting or maintaining your desired weight, it is good idea to see if you can knock 100 calories from your usual food intake. Cutting calories where you can is an easy way to ensure you are staying on target.
Here are a few suggestions from Web MD:
1. Eat two fewer cookies.
2. Quench your thirst with sparkling water or a diet soft drink instead of sweetened beverages.
3. Leave a few bites of food on your plate.
4. Hold the mayonnaise or cheese on your sandwich. Replace it with mustard, lettuce and tomato.
5. Switch from whole to fat-free milk.
6. Use half your usual amount of salad dressing, and choose vinaigrette instead of creamy dressing.
7. Use nonstick cooking spray instead of butter, margarine, or oil for pan-frying.
8. Substitute low-fat or fat-free yogurt for sour cream in recipes.
9. Control snack portions by putting your snacks in a baggie or on a plate instead of eating out of the bag.
10. Drink 100% fruit juice instead of juice with added sugar.
11. Choose light beer or wine instead of frozen or fruit-based cocktails.
12. Order a cup of broth-based soup instead of a bowl.
13. Pass on supersized menu options.
14. Hold the croutons on your salad.
15. Have a healthy appetizer and salad instead of an entrée when eating out.
16 Top your pasta with vegetable sauce instead of cream sauce (and be sure to control portions.)
17. Hold the butter on steamed vegetables. Flavor them with a squeeze of fresh lemon.
18. Limit meat portions to 3-4 ounces (about the size of a deck of cards)
These suggestions seem so easy, why not try to incorporate two of these suggestions a day, to decrease your daily caloric load by 200.
G
Guest
Guest
Good day today it's only going to be 87 degrees outside and I hear that it's supposed to rain. Thank goodness. I'd love it if this heat went down a bit. I worked out for a little bit over an hour yesterday. My shirt was soaked that's how hot and how hard I was working it. I felt really good, sore but good. I got on the treadmill and ran for about 15 minutes; not too shabby for not having run in over 2 months and not having been at the gym for almost as long. My ankle still feels funky but it doesn't hurt or at least not as much. I realize that when I move it (my ankle) towards the back, it still hurts I'll have to tell my doctor about that when I see him.
Oh yeah, I got a bit of a shock yesterday. I was looking at my pictures yesterday and I realized that I gotta lay off the beer for a while. My abs aren't as nice as they once were last month even though I've lost weight. Hahaha, I guess all of the things I've been reading lately about beer were true. So for anyone reading this that likes a bit of ale with their meal, don't do it. You'll look bloated in the middle and it's not a good look neither is it an ego boost to still that your one problem area is still a problem. Ah well, off to gym again. I'm going to be doing some serious weight training today. That should be fun especially since I just found where the weight room is.
Breakfast
1 bowl special K
1 apple
1 peach
Lunch
Tuna sandwich
1 cup fresh broccoli
Oh yeah, I got a bit of a shock yesterday. I was looking at my pictures yesterday and I realized that I gotta lay off the beer for a while. My abs aren't as nice as they once were last month even though I've lost weight. Hahaha, I guess all of the things I've been reading lately about beer were true. So for anyone reading this that likes a bit of ale with their meal, don't do it. You'll look bloated in the middle and it's not a good look neither is it an ego boost to still that your one problem area is still a problem. Ah well, off to gym again. I'm going to be doing some serious weight training today. That should be fun especially since I just found where the weight room is.
Breakfast
1 bowl special K
1 apple
1 peach
Lunch
Tuna sandwich
1 cup fresh broccoli
Last edited:
G
Guest
Guest
Food for thought
It happens all the time. Millions of Americans swear to lose weight, and at first they follow through, but sooner or later, that lunchtime salad bar begins to look less and less appealing.
Drastic changes in eating and exercise habits can be difficult to maintain for the long term, but there is one simple change in diet that is easy to incorporate. It raises energy levels throughout the day and can help a fledgling gym-goer make it to the treadmill after work.
The key is eating more "slow" carbohydrates, also known as complex carbohydrates, or, for those who see life in simpler terms, "good" carbs. A slow carbohydrate raises blood sugar levels gradually, providing a steady stream of energy to our body's cells, and especially our brains. Whole grain foods—such as oatmeal, whole wheat bread, brown rice, lentil soup and beans—are great slow carbohydrates.
Fast carbs, on the other hand, are digested quickly, causing a spike in blood sugar followed by a steep drop as the pancreas produces insulin to funnel extra energy into the body's cells. Processed foods that contain refined sugar and white flour are fast carbohydrates. As any junk-food junkie knows, they give us a roller-coaster ride of mental energy and turn mental sharpness into mental dullness faster than you can say "doughnut."
The body yearns for another pick me up shortly after snacking on fast carbs. A diet high in refined carbohydrates can also lead to insulin resistance—the beginnings of type 2 diabetes, which is sweeping the U.S. with devastating health consequences.
An easy way of fitting slow carbohydrates into one's diet is by eating the whole grain equivalent of whatever is on the menu: brown rice instead of white rice, multi-grain bread instead of white, whole wheat pasta instead of standard spaghetti.
Beyond eating more whole grain foods, a handy way of determining whether a food is a slow or fast carb is to visit , a website run by Sydney University's Glycemic Index Research Service in Australia. The website allows the user to look up a food's score on the glycemic index, a scale that measures how a food's carbohydrates affect blood sugar levels.
The lower the number, the slower the carbohydrate, the steadier your supply of energy, the more endurance you will experience, and the longer you will feel full. Lentils, for example, score 40, a relatively low number for a food that provides plenty of carbohydrate energy.
A baked potato, on the other hand, can score as high as 111 on the glycemic index, a very high score. In general, potatoes and starchy grains, especially processed cereals like cornflakes and bran flakes score high on the GI. The index measures only foods that contain carbs, so meat, eggs, nuts and some vegetables aren't included in the database.
Eating more low-GI foods will not only give you a steady source of fuel throughout the day, it will also help you eat less—and that can make up for a missed workout. Your body has to work harder to digest these fiber-rich foods before the energy can reach your bloodstream.
The extra bulk has the added advantage of keeping the stomach feeling full. In a study published in the journal Pediatrics, children who started their day with high fiber breakfast foods like All-Bran, muesli or oatmeal ate less food at lunch. Kids who ate low-fiber (and higher GI) foods like corn flakes, puffed rice and white bread were inclined to eat more at lunch. Both groups reported feeling the same level of satiety after breakfast.
It happens all the time. Millions of Americans swear to lose weight, and at first they follow through, but sooner or later, that lunchtime salad bar begins to look less and less appealing.
Drastic changes in eating and exercise habits can be difficult to maintain for the long term, but there is one simple change in diet that is easy to incorporate. It raises energy levels throughout the day and can help a fledgling gym-goer make it to the treadmill after work.
The key is eating more "slow" carbohydrates, also known as complex carbohydrates, or, for those who see life in simpler terms, "good" carbs. A slow carbohydrate raises blood sugar levels gradually, providing a steady stream of energy to our body's cells, and especially our brains. Whole grain foods—such as oatmeal, whole wheat bread, brown rice, lentil soup and beans—are great slow carbohydrates.
Fast carbs, on the other hand, are digested quickly, causing a spike in blood sugar followed by a steep drop as the pancreas produces insulin to funnel extra energy into the body's cells. Processed foods that contain refined sugar and white flour are fast carbohydrates. As any junk-food junkie knows, they give us a roller-coaster ride of mental energy and turn mental sharpness into mental dullness faster than you can say "doughnut."
The body yearns for another pick me up shortly after snacking on fast carbs. A diet high in refined carbohydrates can also lead to insulin resistance—the beginnings of type 2 diabetes, which is sweeping the U.S. with devastating health consequences.
An easy way of fitting slow carbohydrates into one's diet is by eating the whole grain equivalent of whatever is on the menu: brown rice instead of white rice, multi-grain bread instead of white, whole wheat pasta instead of standard spaghetti.
Beyond eating more whole grain foods, a handy way of determining whether a food is a slow or fast carb is to visit , a website run by Sydney University's Glycemic Index Research Service in Australia. The website allows the user to look up a food's score on the glycemic index, a scale that measures how a food's carbohydrates affect blood sugar levels.
The lower the number, the slower the carbohydrate, the steadier your supply of energy, the more endurance you will experience, and the longer you will feel full. Lentils, for example, score 40, a relatively low number for a food that provides plenty of carbohydrate energy.
A baked potato, on the other hand, can score as high as 111 on the glycemic index, a very high score. In general, potatoes and starchy grains, especially processed cereals like cornflakes and bran flakes score high on the GI. The index measures only foods that contain carbs, so meat, eggs, nuts and some vegetables aren't included in the database.
Eating more low-GI foods will not only give you a steady source of fuel throughout the day, it will also help you eat less—and that can make up for a missed workout. Your body has to work harder to digest these fiber-rich foods before the energy can reach your bloodstream.
The extra bulk has the added advantage of keeping the stomach feeling full. In a study published in the journal Pediatrics, children who started their day with high fiber breakfast foods like All-Bran, muesli or oatmeal ate less food at lunch. Kids who ate low-fiber (and higher GI) foods like corn flakes, puffed rice and white bread were inclined to eat more at lunch. Both groups reported feeling the same level of satiety after breakfast.