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Lindsay has been coaching me for a year now and the 3-hour rule is golden! It's really hard to get into the pattern, especially for a night owl like me who stays up until the wee hours and doesn't eat my first meal until 11 am, but it works. I've found that it's really important to have things at hand that you can easily pull together for your snacks - otherwise it's too easy to eat bad stuff. I've been keeping mini carrots, grapes, cheese cubes, and pickles in containers in my refrigerator. When I want a snack, I can just pop the tops, take a small amount of each, and my snack is done. Cutting up an apple or an orange also works - takes long enough to eat an apple when it's cut into a whole bunch of slices that you don't still feel hungry once you finish.

Having small snacks handy and ready to eat is the key for me too. My question for Lindsey is...
I feel pretty good with my fresh fruit and cheese type snacks, but I would like some more ideas for snacks that don't require refridgeration.

I really appreciated the study between Nutri-system and shopping with the help and guidance of a dietician. Awareness of labels and putting a meal and/or snack together is so important and of course that hard hurdle: portion control. I really thought the Nutri-system would be ideal but wondered about the cost and the quality of the meals and now thanks to your study, I'm sticking to grocery stores with lots of fresh veggies and fruit and watching labels.  Can't imagine that eating more often will be helpful but I'm going to try that too.  Thanks for the healthy tips and look forward to watching this blog for more support in my new eating adventure.

I do not necessarily need to lose weight but I could most certainly be more healthy.  My husband though could most likely lose a few pounds.  What are your suggestions for being supportive to him and how should I best encourage him in his endeavor?  I don't want to be his mom!  

Thanks for the info about nutrisystem.  We tried that route and it didn't work so well!  Your study was so interesting!  

As a creature of habit, I found the 3 hour meal thing fairly easy to get into for my weekday/workday routine. However on the weekends, I tend to sleep in until about noon, and thats when its tricky to remember the routine. But ultimately it does pay off! The golden rule is eat better, and exercise. No crash diets work as well, and as permanently as this. I have actually grown fond of the 3 hour schedule, I take oranges with me to work, and some cheese for protein. And water... LOTS of water.

As always, great advice Lindsay!

I have been advised by Lindsey for about a year now.  I noticed that once I increased my vegetable/fruit and water intake, my skin improved as well as all the other benefits.  Thanks Lindsey!

Some people eat 3 large meals a day while others say that they eat 4-5 small meals.  I have tried combining the two systems and now I eat 5 large meals each day.  Why am I gaining weight?

Just kidding...the rule of small meals every 3-4 hours has really been working for me for over a year now.  Thanks for the advice.

Kimmijo8: great snacks that don't need refrigerated include,
1. Baggy of Almonds (try Blue Diamond Almonds that come in flavors like Vanilla Bean, Cinnamon)
2. Healthy Snack Bars (South Beach Snack Bar, Kashi, Fiber one... all great options)
3. Banana and Peanut butter (try the Jiffy-to-go peanut butter packs, they're portable!)
4. Baggy of Grapes and handful of nuts
5. Trail mix (important to pre-portion)

Chicago 1400: The best way to be supportive for family, friends, etc. is to join them in healthy eating behaviors. Get unhealthy foods out of the house and try to be a good example. You can be gently encouraging by setting goals together and only occasionally asking about progress.  I find people are much more responsive when they are the one asking for help versus being told what to do.

Recommendations:
1. Have a bowl of pre-baggied healthy snacks that your husband can grab on his way out the door
2. Keep fresh fruits and vegetables cut up and easy to grab
3. Offer to pack a lunch if your husband eats out every day
4. Encourage your husband to connect with a personal trainer or health professional who will help him set goals and hold him accountable (this will take away your pressures of feeling like the mom or nagging wife:)

Good LUCK!

Is drinking diet pop a "bad" choice when trying to lose weight and maintain a healthy diet? I read different opinions about it making you want to eat more sugar and slowing your metabolism, etc... So what is the real skinny on drinking diet soft drinks? Personally, it makes me feel full faster and it satisfies my afternoon hunger at times. Could this be slowing my weight loss?

i've known ms. lindsey house for a loooooong time now - she has been helping my patients lose and maintain weight loss with incredible success and she does it with a smile and with enthusiasm - we would ALL benefit from understanding nutrition and healthy eating habits so listening to lindsey is a MUST as far as i'm concerned - it's pretty simple.....take any machine and fill it with garbage and the machine malfunctions --- fill it with the high grade appropriate materials it was designed to function on and the machine will excel --- your body IS the machine and if you listen to lindsey you will unequivocally reap the benefits over time of supplying your body with the appropriate nutrients and amount of calories it was designed to consume - as ms. house's FAVORITE heart doctor i am of course obligated to remind you to QUIT SMOKING if you smoke and that EXERCISE is an important part of your day!!! - up to 40 minutes of aerobic exercise 6 days a week if you can manage it - start slowly if you need to and don't forget to consult with your family doctor at least once to make sure it's safe for you to initiate exercise - you will be amazed at the changes you will go through by adhering to lindsey's program and hopping on the treadmill too.......AND......hehe......if you don't......I'LL BE SEEING YOU ON MY TABLE SOON......MUWAHAHAHAHAHA!!!!!!!!!!!

If anyone needs a great Cardiologist with a great personality Dr. Waissbluth is the man! Thanks Alvaro for the compliments and your advice is so true! Thanks again for your input!!

etetzel: your confusion with diet soft drinks related to weight gain, is well deserved. There are many different opinions and research articles with different conclusions. Studies do prove that diet soft drink consumption is related with weight gain! However, the weight gain is not scientifically linked with the actual consumption of the beverage. For example, individuals who consume more diet sodas may have different eating habits than those who limit soda.  

You may want to experiment for one week by cutting out diet beverages and see if it makes a difference in the way you feel. Try replacing some of your sodas with propel or crystal light so that you still get some flavor without the carbonation or caffeine. If this doesn't affect your weight, then it is purely up to you and how you feel about consuming the artificial sweeteners.

Then end of last May 2007 I was diagnosed with multiple mylemoa and am currently taking prescription drugs---one of which is a steroid.  This medication has caused me to pack on several pounds and made me puffy all over!  Help!  Can you give me suggestions on foods that would be better for me?  I know exercise is also key but after working a 9-10 hr days I am too tired to exercise---what do you suggest?  I am hoping with warmer weather soon I will be motivated to get outside a do a little walking.  Please advise!

I've been having problems with getting sick after I eat and as a result the doctors have me on a very low fat diet.  But the problem is, I keep losing too much weight.  I'm 5'5 and around 120lbs, but whenever I stick to the low fat guidelines I drop down to around 110, which really isn't healthy for me.  How can I eat right and keep from dropping too much weight and still not get sick from eating too much fat?

Dana: The best thing you can do for yourself right now is stick to multiple meal/snacks in a day. Your eating schedule should look something like this:
Breakfast: 6:30-7:00am (or within an hour of waking up)
Snack: 9:30-10:00am
Lunck: 12:00-1:00pm
Snack: 2:30-3:00pm
Dinner: 5:30-6:00pm
Snack: 8:30-9:00pm
(try to eat every 2-3 hours)

Steroids cause increased hunger, so the multiple meals will serve several purposes. Try to keep your meals/snacks around 200-300 calories and focus on more protein and vegetables for fillers versus carbohydrates. Feeling puffy all over is a side affect of steroids, however by sticking to the above meal schedule you should feel better and possibly see some change in weight! Keep me posted on your progress.

Lindsey,

I have read that some people are actually allergic to specific foods and that may hinder your chances or loosing weight.  Is this true or would maybe it just be that some foods help you loose weight and others will not do as much.  Look forward to hearing your thoughts...  

Lindsey....I have been working out 5 to 6 days a week doing 30 min. on the treadmill and 20 min. on the elliptical. I do different programs, but I am getting board. Are there workout DVDs that you would recommend? How about circut training?

Lindsey,
I am traveling 3-5 days a week.  Can you please give me some good exercises to do while on the road?  Some hotels are not equipped with the best workout facilities.

LauraGraves: It sounds like you're having trouble with your gallbladder and having trouble digesting fat. Do you notice a difference between healthy fats (i.e. nuts, fatty fish, olive oil) versus unhealthy fats (i.e. fried foods, butter, sweets)?  My recommendation would be to boost your carbohydrate intake to aid in weight gain, while still limiting fats.
Example:
Breakfast: whole grain waffle or pancakes with syrup or maybe a whole wheat bagel
Snack: Fruit and peanutbutter (if you can handle the peanutbutter)
Lunch: Deli Sandwich made with whole wheat high calorie bread (watch high fat condiments)
Snack: Trailmix if you tolerate the nuts
Dinner: Add pasta or rice to dinner selections to boost calories

LReigle: food allergies are foods that would give us a pretty immediate reaction to the item (i.e. nut allergies). However, many individuals have food intolerances or food sensitivities which could affect the way you feel throughout the day. There is a food sensitivity test that you can ask your doctor about, where they can specifically provide the food items that affect you. As far as weight loss is concerned, I haven't heard much correlation between food intolerances and weight loss.

You may want to consider limiting carbohydrate intake (choose more fruits and starchy veges, less cereals, bread, crackers) while trying to lose weight. Some individuals have insulin resistance and are more affected by their carbohydrate intake! I'm not promoting Adkins Diet here, just try to focus your meals/snacks more around protein and fruits and veges:)

Catherine: Check out your local library, they usually have workout DVD's. The library is nice sense it is FREE and you could try out new tapes before you purchase!

Wow..I'm loving this site!  I love seeing solutions to problems that I know I have, but haven't even asked the question yet. This is a motivational site for me and gives me the boost to watch my healthy food choices for the day.  thanks!!!!

Hey Linds!
I have a client that is on weight watchers and has had a ton of success on it.  However, she is a little resistant to the eat every 3 hours strategy because she doesn't want to add "points".  Having said that, she has reached a plateau dispite the fact that she is working her tail off  in the gym.  I know diet is 80% of the battle.  Do you have any suggestions?

Heather:  You could get a full body workout just by using your hotel room! Add a set of exercise bands for even more exercises. Example workout:
1. lunge across room x4
2. modified or regular push-ups
4. crunches
5. jumping jacks (1 minute interval)
6. Tricep dips off chair in room
7. bicep curl with band
8. wall squats
9. jumping jacks (1minute interval)
**repeat 2-3 times and you have a nice 15-30 minute workout!!

If your hotel has a decent size stair case, utilize the stairs for a quick 10-20 minute workout. Ex: run up one flight and back down... run up two flights and back down... run up three flights etc.

My real experience with nutrition came when I had a problem with stomach pains which I then had a pace maker put in and the stomach problem was still there. Lindsey wrote up a long list of proper foods to eat and ones not to eat which I followed and after a few weeks I had relief and now almost five months later I still use that list of food to watch what I eat and know what not to even try any more.
It has made a big difference but those foods have always been available and just have to be sure I stay away from spices and highly seasoned foods. thanks   to
nutrition and poeple who study  it and can set everything up.

What are some good, but different ideas for healthy snacks?

Linds...I was thinking about purchasing a spinning bike. I thought it would be good to do 20 min. on ellipitcal, 20 min on treadmill, and then 20 min on the spinning bike. Does this sound good? or do you have any recomendations? Thanks

I have a difficult time getting enough fish and the good oils they provide in my system. I am told that  this is good for me. Is there another way to obtain this and why is it good for me?

Sommer: tell your client to try sticking to the same point regimen, however spacing those points out so he/she could still eat every 2-3 hours (this is helpful for boosting the metabolism).  If the client is still struggling with a plateau, there is a good chance their calories are set too low for their workout schedule and daily needs. If calories are too low this can kick a body into conservation mode b/c the body thinks it's starving. This just means that the body is conserving calories instead of expending them and promoting weight loss. Check your clients approximate calorie intake and balance it with physical activity and daily needs.

Catherine: Healthy snack ideas (100-200 calories):
1. Baggy of almonds or mixed nuts
2. String cheese and a piece of fruit
3. Yogurt with high fiber cereal sprinkled on top
4. No sugar added Carnation Instant Breakfast
5. Tuna on crackers
6. South Beach Snack Bar, Kashi Bar, Fiber-One Bar
7. Hummus and dipping vegetables
8. Fruit or vegetables and peanut butter (watch your serving size of peanut butter)

In regards to your question about the spinning bike, I think it would be great idea if you like to bike! Spinning can be a great workout and a nice change from walking or running. Before purchasing a bike, make sure it is something that you truly enjoy and will still be excited about a year down the road!

Tyrone: Omega-3 fatty acid (or fish oil) is good for you b/c it promotes good brain health and helps to prevent cardiovascular disease. Specific benefits of taking fish oil include:
- helps to lower cholesterol
-helps to raise your HDL levels or your "good cholesterol"
- may help relieve arthritis
-may help in prevention of alzheimers
-may help with PCOS

If you don't feel like you eat enough foods that provide Omega-3 fatty acids, try taking a fish oil supplement. There are capsule and liquid forms, keep refrigerated to avoid the oil from going rancid.    l

Lindsey,

I'm pretty good about the every 2-3 hour eating thing, but I'm sure I always make the best choice.  In the morning I tend to have a "bar" of some sort, maybe a 100 calorie Balance bar, or Luna Sunrise...I usually look for the ones that are high in protein and lower in calories, but I find this more convenient than having to pre-cut veggies (lazy I know) but still satisfies my hunger.  What are your thoughts on these type of snacks?  

Angie2: I think your bars with high protein, low calories are a good choice for a snack. However, you could switch up the bars with baggies of nuts or a piece of fruit with a stick of string cheese (all easy to grab and go!). The more variety you can get out of food, the more nutrients you will consume:)

Could you clarify the 3-4 hour thing for me? Are we talking about eating a small meal at those times or just having a quick snack? Thanks for all the specific snacking ideas :) They are great!

Lindsey

What is the deal with sodium? I like to eat soup for lunch, but I am getting worried about having too much sodium. Why is it bad for you?

I'm not sure if this would help anybody but I found a free website that lets you track what you eat everyday and the activities you do also. It has pie graphs that show how much of what you ate was a protein, a fat, or other things. It also shows you how many calories you've eaten that day. The website is www.fitday.com. Check it out!

JJFy: Clarifying eating every 3-4 hours... your meals should consist of anywhere from 300-500 calories and snacks should be 100-200 calories.  Just remember never to have calories inbetween meals/snacks b/c it's easy to sip on beverages with calories (i.e. coffees with creamers, hot chocolate, etc.).

AmandaMaley: Sodium is bad for you if you have high blood pressure or any problems with water retention. A low sodium diet is considered 2,300 milligrams.  Your soup is just fine for lunch unless you are particularly worried about sodium regarding your health.  

Megan: good free websites for nutrition & fitness tracking:
-www.fitday.com
-www.nutrihand.com
-www.sparkpeople.com

All of the above websites are very user friendly and FREE! Thanks Megan for the recommendation! These websites are fun, everyone should check them out!

It's nice to see so many people participating, sharing ideas and asking questions.  As another person who has personally benefitted from Lindsey's advice, as well as the help of a personal trainer...I highly recommend keeping a food diary of EVERYTHING you eat.   It really helps to see what and when you are consuming calories.

Another healthy snack option is OS-Trim Beef/Ostrich Sticks available at some GNC and health food stores.   They are only 80 calories.

Linds, I have a pregnant client that wants to continue drinking slim fast.  she drinks it twice a day.  What do you think about that?  Is it safe? I told her she needed to increase her caloric intake by 300 calories during pregnancy.  Do you think she will be getting enough calories and all the needed nutrients?

Sommer: if your client is utilizing slim fast as snacks in addition to normal eating, the product is overall considered safe. However, if your client is using slim fast to replace meals for weight loss, she would need to consult her doctor/dietitian to discuss calorie needs for a developing baby. Weight loss is not recommended during pregnancy.

Hi Lindsey!  How many hours before I go to bed should I stop eating?  As a college student, I am sometimes up late and my 8:00 snack doesn't quite cut it.  Thanks!

AnnHouse: try to stay on a 2-3 hour eating schedule for your waking hours...which means if you're up until 1:00am an 11:00 or 12:00 snack is just fine. Remember the closer you get to going to bed, the more I'd limit your carbohydrates (if we don't use carbs for energy, then we store them). Good snacks for later in the evening include:
- cottage cheese and fruit
- apple slices and peanut butter
- hummus and dipping vegetables
Stear clear from pretzels, crackers, 100 calorie packs that won't provide you with any good nutrients or real satisfaction!

Is the Calcium in Tums a good source as a Calcium supplement for bones in older women?  How many mg should a 48 year old woman be getting?

A friend of mine went to a dietician who did some type of saliva testing on her.  What is THAT all about?  What would it tell, and why would we need that info?
Thanks!

Will the new Centrum/Cholesterol lowering Vitamins really lower your cholesterol?

It might enhance our discussion/Q&A if everyone forwards the link to Lindsey's "Ask the Dietician" blog to all of their friends and co-workers?  I sent it to lots of people in my address book.  Hope the rest of you will, too.

http://community.wcpo.com/blogs/healthy_living_diet_comparison_follow-up/archive/2008/03/04/2710842.aspx

Kim: Yes, Calcium in tums is a great source. A 48 year old women should take in around 1200mg per day (remember we get a lot of calcium from foods we eat). Your body only absorbs around 500mg in one sitting, so you would want to space out your tums accordingly.

Lindsey - I am new to this blog, but you have really helped a lot of people out over years at a time.  I have been looking for a dietician, but wasn't sure where to look.  I've listened to the story you and Carol Williams did on channel 9, and found that remarkable.  If you've got the time, I would love to sit down and talk to you about what I am doing to lose weight, and figure out why it isn't working.  If you don't have the time, could you please refer me to another nutritionist?  Honestly, I need help - the scale keeps on going the other way.  :(

Hi Kathy,

Thanks for tuning into the blog, please feel free to email me at:
house_diets@hotmail.com and we can hopefully meet your personal needs!

DeebyP: people who work with alternative medicine consider saliva to be a blue print of the body on a cellular level. So in other words, they use saliva (and most times urine) to evaluate a person's health and then prescribe supplements to start healing the body. Not everyone believes in alternative medicine and considers these types of tests to be a waste of money. However, I have also had clients who believe alternatvie medicine completely changed their life and are living free of fibro pain, arthritis pain, IBS, and more.

Hi Lindsey,
Thanks for all the great tips.  I've been packing myself Pria and SouthBeach bars to eat around 3:30 or 4pm.  That way, I have enough energy to work out right after work.  When I don't have this snack, I am starving when I get home and end up eating whatever is within reach!  With my snack, I can easily wait until after my workout to make a health dinner.

I have a vacation coming up and while I know there is no "quick fix" to losing weight, are there any rules i can follow these next two weeks so I feel less "bloated" in my suit?

Okay slight exaggeration, BUT, entering in my 10 digit phone number and using my index fingerprint to get through the turnstile is pretty high tech for a quick sweat. And this is just a regular 24 Hour Fitness Center… not ultra, not even sport.