For those working on maintaining weight

[han-grrl]

I thought, why not start this thread

Anyone else working on maintaining?

I was trying to maintain about 106 lbs, but my weight has dropped to 101 - which seems to have hovered there for the last couple of weeks.

I've been eating a Biggest Loser "style" of diet
which has been working for me, energy wise.

When i ride, i'll eat more, but i admit, i eat far less than the "recommended". I've been researching a lot on this, (which is a whole other discussion, so i will leave it at that).

My biggest challenge, is more the people around me, commenting, or eating out, because i have stomach issues, that i have found are gone now, but if i eat out i will cramp and bloat like crazy.

So back to the above -

maintaining? what are you eating/doing
what do you find challenging?

[NbyNW]

I've occasionally struggled with this problem in the past, and I think it can be complicated, so I hope you are able to figure out what works for you . . .

A few thoughts, from personal experience:

It can be challenging to be in a social situation that involves food that irritates your system. Without knowing what your specific issues are, my advice would be to be very selective about what you eat in those situations. Have a good hearty snack before the gathering so you're not tempted to eat things that you know will cause discomfort later. Nurse your beverage of choice and a small salad/soup/appetizer if you're worried about other people feeling uncomfortable that they're eating and you're not. Don't let yourself feel pressured to eat things that will make you miserable. If someone wonders why you're not eating, it's perfectly ok to say "I don't do so well with X." Enough people have food sensitivities these days and most restaurants are used to adapting their dishes if you can pinpoint what you need, e.g., you might be able to ask them to leave out the cream if you have problems with dairy.

If you are having trouble with specific foods, it would be a good idea to figure out what they are so that you can take steps to avoid them. Sometimes you can re-introduce things into your diet after avoiding them for a while, other things you may want to just avoid. Everyone's different, I think you can google food allergy or food sensitivity to learn more about this.

There could be other "lifestyle" reasons that are making it hard to maintain weight. For example, I had a lot of trouble maintaining weight my first year of grad school. I was eating constantly but sleeping very little, and the whole experience was ludicrously stressful. I was 108 when I started school and dropped 15 pounds over two semesters. I went to my doctor who ordered some tests to see if there were medical reasons for my weight loss. They didn't find anything. Ultimately the solution was to leave that toxic grad school environment and try my luck elsewhere. It took me more than two years to rebuild my physical strength after that experience.

I think if you feel like you have enough energy to get through your rides, you probably don't need to eat more DURING; focus on getting the nutrition you need before and after.

Good luck, let us know how it goes.

[emily_in_nc]

I am maintaining (after losing 15ish lbs on a high-protein, low carb diet about 6 years ago), but fortunately I don't have to work at it too hard -- my lifestyle just seems to keep it there. Running (not long distances), walking, mountain biking, weight workouts, and healthy eating (nearly all home-cooked, rarely eat out) seem to keep me at my goal weight of 102-104 (I am short!) without any additional intervention, calorie counting, or overly restrictive regimes (i.e., I can have a daily glass of wine or beer, small serving of ice cream a couple of times a week, a few chips now and then, dark chocolate, and so forth).

Gaining can happen, and often does on vacation (extra eating out, more drinking...), but not so much that I can't quickly lose the couple of extra lbs. when I return home. DH and I always take active vacations, which helps too.

It's nice that with the diet and exercise, I seem to have re-set my set point at the new level since I've been at this weight for years now. I feel very fortunate not to have the weight struggle in my life as so many (including my mom, for years) do. There are enough worries in life without this, and I empathize with all of those who are dealing with trying to lose. Even though I've never been seriously heavy, I've certainly been chunky and very unhappy about that.

Emily

[shootingstar]

Hmm...my "problem" is truly I have a flexible palate. :D:o I honestly believe it is helpful to enjoy travel in different places, and internationally, if your palate is exploratory. And in moments of desperation when cycling for many kms. in rural areas....you may not have much choice. It becomes near survival before one bonks.

I do have to remain aware that I am getting older and hence, my metabolism has changed and I must adjust my eating portions accordingly.

The main type of foods that I'm not overjoyed having is deep fried foods and very sugary food (ie. fudge does not turn me on. I'll taste it but doesn't mean I'm escastic about it. I'll take panfried, grilled seafood, any other preparatory style except for deep-fried.)

The biggest recent change for me in the past 7 months, is cutting down my rice consumption by nearly 50% -after I had a near diabetes 2 diagnosis. At this time, I'm not no.2 diabetic, but now I notice that I don't feel right when I consume lots of rice and then lie around the rest of evening on the couch.

So next time we buy a bag of rice..it will probably take us a year to finish it. Not 3-4 months. But this rice withdrawal is being challenged by my mindless consumption of health bread from our artisan bakery.. So it can be a struggle. This bread is quality since it uses no shortening, butter, egg nor perservatives. But still sometimes I just don't buy bread for the week. Period.

To replace tons of white rice, I'm switching to light dried Asian noodles that don't take much time to cook and aren't as calorie laden as the dried Italian pasta with an egg base. I find brown rice still too heavy in taste to eat on a frequent basis. 'Course wish wild rice was cheaper.

When I first moved to Vancouver 6 years ago, my weight dropped to 93 lbs. It was probably from cycling nearly daily, when I was unemployed at that time. Needed cycling to keep my personal motivation goin' at that time..but obviously it resulted in other stuff. :o:rolleyes:

so weight maintenance for me means paying attention over the years how I must face the reality that my body continues to change and steps that I must take to adjust..instead of just hoping I have good weight maintenance 'genes'. Really, it is not a good to delude myself.

Weight maintenance means also just being grateful..to try. Not to be always perfect, but just to try but to relax.

Which is why I only weight myself...um..once a month or so.

[Crankin]

I think this is a great thread. Last year, when I was sick, I got down to 101 and basically would like to be 105-107. Then, in the spring, my weight went right back to 107. I find it hard to maintain without being stringent. Despite the fact I lead an active lifestyle, always going on active vacations that involve cycling, hiking, etc, I can gain 2-3 lbs. overnight. It seems like I can't eat any kind of Asian food anymore without a 3-5 lb weigh gain. I go out to eat a lot. I stay away from fried foods and other unhealthy stuff. In fact, most people would think my diet is pretty healthy. Oh yeah, and I have to really watch how many glasses of wine I have in a week.
Given the fact I am not going to give up my social life/going out, I end up trying to restrict carbs on the days I don't ride and adding in some weight training. I seem to lose pounds on my rest days, or days when I do yoga or walk. I stopped using sugary energy drinks and use Nuun plus food if it's a long ride. I feel like cycling is making me gain!

[han-grrl]

Thanks Jocelyn

I already plan my outings pretty well, i usually have salad an some kind of protein in a restaurant setting, and my friends are pretty nice about things too...

You see, i had a ruptured ulcer almost a year and a half ago, and since then, i need to watch things

1) when i eat - like if dinner is called for 6 and things take a while, and i am too hungry - i can cramp up...so...i usually just eat something before going and not depend on anyone else for feeding me...

2) fatting foods, even stuff cooked in a little too much butter can be upsetting to my belly

3) over eating...which is a fine balance...i really have to "listen" to when i am satiated, because a bit beyond can have me doubled over in pain.

So its a matter of management, which i am totally used to now. Its on the odd occasion, when "oh this is so good" food moments, when i might have a bite too much, or i didn't know something was cooked in butter then i might have a problem, but its all good...

[Becky]

Interesting topic. I struggle with how to eat enough to keep my weight (and body fat) up when I'm riding a lot, and still make healthy choices. I'm diabetic, and use an insulin pump, so losing weight can actually be a bad thing because I begin to run out of places that are "pinchable" enough to put an infusion set in. (similar to an IV, but in fat, not a vein :D)


Any suggestions for high-calorie choices that aren't necessarily loaded with bad fats?

[emily_in_nc]

Any suggestions for high-calorie choices that aren't necessarily loaded with bad fats?

Peanut butter or almond butter, yummmmmm :D We make our own in a Vita-mix. Nuts in general...good fats.

[shootingstar]

Han- Earlier this year, I nearly freaked when his cheffy son (he really is a chef for a living) visited us and bought 1 lb. of butter. He used 1/2 of it for 2 fantastic gourmet 4-course meals that he prepared for us during his visit. It a time that one takes photos of this rare food family gathering-prep.

During these special occasions, I will eat this food. It is food made with love and good intentions. He lives thousands of kms. away. We see him once a year....if that.

When I eat food with too much butter, I get mild diaherra later on. It's not surprising..since my whole diet orientation never included much butter since I was born. I don't consider my body's response a bad thing. It keeps me in check. ;)

Since I have used skim milk for anything in the past 15 years, I now can seriously taste the creaminess of 2% and homogenized milk.

Crankin: Asian restaurant food is often more fattening. If I had it often, I would get plump too. When I eat out in an Asian restaurant, it is safer to choose large soup broth with veggie base and vermicelli, etc. It fills you and if the soup base is not fatty, it's a great alternative. With some little appetizers on side.

However there is a whole suite of home-Asian cooking that is light and nutritious. Some of it not documented in English language recipes books nor served in restaurants often in North America.

I honestly believe my diet and weight control is partially due to using some of my mother's Chinese cooking styles...there are steamed meat dishes, steamed savoury egg dishes, stir-frying with very little oil... A true Chinese food gourmet understands..the delicacy of properly poached....whole chicken..then sliced and served cold with dipping sauces. That's a real contrast to deep fried sweet and sour chicken balls (I've never understood what people find tasty about them).

Anyway, I get excited when I see fresh lotus root, fresh water chestnuts or daikon root at a good price. All of this stuff is "Asian" but add healthy fibre to a dish. One would be hard pressed to believe that wood fungus, like wood ears, is full of calories. It's just textural thing.

I still don't even understand the nutritional benefits of what I eat (like the stuff I just mentioned) since I was a child...but if it's in moderation, probably ok. Strongest evidence would be the health of my father..he is my most powerful evidence of healthy home-cooked Chinese meals...alot less soy sauce, fat, etc. At 79, no respiratory nor cardiovascular problems. Has low blood pressure. I believe he is around 108-110 lbs. at 5'3". Doesn't exercise much, if you want to consider a 15 min. walk daily.

[han-grrl]

Higher calorie "healthy" snacks -

nuts

dried fruit

pretty much any type of "whole grain" crackers, or breads - or

oatmeal (mmm with milk, dates and apple!)

[NbyNW]

I think I grew up eating a very similar diet to what shootingstar described (got me all nostalgic for home!),

*BUT* I do get annoyed when people think that Asian cuisine is the solution to all of their dietary problems. It's probably a better way to eat than most, but there are still a few things to keep an eye on, like the sodium in soy sauce, or my mom's friend who had a stent put in and has been told by her doc to stay off the white rice (she does 1/2 white 1/2 brown b/c she can't stand the flavor of brown rice). I love tofu and soy milk, but some people can't digest it.

Long term benefits? I hope I haven't undone anything because I certainly haven't eaten that well since I grew up and moved out. It's probably an individual thing with many factors. I do have uncles and aunties in Taiwan who worry about keeping their weight down. Could be a problem of recent prosperity against scarce resources when they were growing up. Could be more access to western convenience products from McD's & 7-Eleven, who knows? My mom has struggled with emotional eating and keeping her weight down ever since I was born (it's my fault), and dad has, too, depending on his stress levels and whether or not he makes time for exercise and makes good decisions about what he eats when he's not at home. All this in spite of a lot of home cooking and home-grown vegetables.

Crankin, some of that weight gain you're experiencing after an Asian meal _could_ be from water retention if you're eating anything with lots of sodium. Try reaching for the low-sodium soy sauce or asking the chef to leave out the MSG. I started to get really bad PMS bloating a few years ago, and my doc told me to try cutting my sodium back. It helps, a bit.

[NbyNW]

Interesting topic. I struggle with how to eat enough to keep my weight (and body fat) up when I'm riding a lot, and still make healthy choices. I'm diabetic, and use an insulin pump, so losing weight can actually be a bad thing because I begin to run out of places that are "pinchable" enough to put an infusion set in. (similar to an IV, but in fat, not a vein :D)


Any suggestions for high-calorie choices that aren't necessarily loaded with bad fats?

+1 to emily and han-grrl's suggestions, plus organic WHOLE milk yogurt (there are a few good brands out there).

A few more ideas:

Avocados as an addition to any sandwich or guac & chips

Pasta tossed w/ olive oil, parmesan, fresh ground pepper & sea salt. Easy peasy! (google "pasta con cacio e pepe")

I should probably experiment w/ whole wheat pasta but right now good ol' semolina is a guilty pleasure.

Any fish high in omega-3's, like salmon

I'm not sure if my lazy-girl solutions to calories would be compatible with your sugar management needs, but I think they avoid the bad fats:

When I lived in NYC, tasty fresh bagels were always in arms' reach. And so yummy there was no need to pile a lot of fatty unhealthy things on them.

Japanese rice balls -- I get seasoning mixes from the Asian grocery, mix them with sushi rice and squish them into a triangle shape -- voila, portable carbolicious snack.

On days when I bike to work I often have a PB&J on wheat bread (or almond butter with raspberry jam) around 3:30 in the afternoon so I have enough fuel to get me home.

[han-grrl]

fig newtons are also tasty :)

To maintain my I find i have to eat lower "grain carb" - i dont' say low carb because i eat a lot of fruit/veg especially raw...i'll add in more grains when riding...i just find once i start including too much, i end up eating more and more and more, like i can't stop, but having a higher protein percentage of total makes things more manageable for me (and i feel better too)

ditto on the avocado! mmm....

[Becky]

I never thought of switching to 2% or whole milk, but that would be an easy way to add calories! And any excuse to eat more avocados is a good thing in my book :)

As far as sugar management goes, if I avoid high GI foods, and anything deep-fried, I do pretty well on the blood sugar front. So most of these suggestions fit right in with what I'm already doing.

[Crankin]

I already use low salt soy sauce at home and I just don't use it when I eat sushi, etc. It is rare that I eat Chinese food anymore, but I never eat the friend junk, like Shooting Star mentioned. I love Indian food, but "it" doesn't love me.
I know I should be even more stringent when eating out, but sometimes, I think I am so damn focused on doing everything healthy, that it takes the fun out of everything! On the other hand, I think I am doing well for my age, so I guess I just have to keep fighting the battle.

[NbyNW]

Sushi is a stealth vehicle for salt & white rice ;)

These days I try to do mostly sashimi and just a few nigiri or rolls, and definitely go for low sodium soy sauce on the sushi.

[han-grrl]

I have been into "low grain" myself -

i just had my lunch (check my blog for lots of details)

when i eat out, i tend to get sashimi

but i did something quite different today and it was (to toot my own horn)
awesome.

no rice.

yay!

[tulip]

I've been to a Whole Foods that has sushi made with a variety of grains, not just rice. Things like quinoa and other grains of which I don't know the name. Anyhow, it's tasty, although slightly purple.

I have learned to like brown rice, but only basmati. I've found that my rice cooker is essential in successful rice cuisine. I've also learned to really like whole grain pasta, but it did take me a while to get there. Now I find it so much more nutritious and tasty. It doesn't wear off after an hour, like white pasta does (I always feel hungry an hour or two after lots of white pasta).

Whole milk is so much better than skim. I can't stand skim milk; my grandfather used to call it Blue Death. Whole milk yogurt, with the cream on top, is also fantastic. I prefer to eat foods that have escaped unnecessary processing, and that includes removing the fat from milk and the whole grain from pasta and rice.

Avocados and olive oil are good fats, as is fish, especially cold water fish. I also eat beef (locally farm raised--I buy it directly from the farm) once a week, and chicken (also local-it just tastes better) once or twice a week. I'm a big veggie-eating person, but I have to make sure I get enough protein, so I often add leftover meat/fish/chicken to my salads (with avocado).

I also like smoothies made with yogurt and berries and bananas. I stock up on frozen berries. Berries might not work for someone with ulcer problems, though, I don't know (seeds??)

Can you tell that I ate lunch MANY HOURS ago??

[NbyNW]

Tulip's last post just reminded me of a couple favorite smoothies -- some are variations on a theme just for variety:

almond milk + banana + whey protein powder (you can also add slivered almonds for texture if you're using a blender, and when I'm feeling adventurous I'll toss in a tsp of powdered greens)

almond or cow's milk + whey powder + ovaltine

1/2 an avocado + 1 shot espresso + 1-2 T. sweetened condensed milk + ice (you can add a bit of milk to this one if it's too thick)

I'm told the whey powder is a good post-workout protein source. It fills me up, so maybe there's something to it.

[shootingstar]

*BUT* I do get annoyed when people think that Asian cuisine is the solution to all of their dietary problems. It's probably a better way to eat than most, but there are still a few things to keep an eye on, like the sodium in soy sauce, or my mom's friend who had a stent put in and has been told by her doc to stay off the white rice (she does 1/2 white 1/2 brown b/c she can't stand the flavor of brown rice). I love tofu and soy milk, but some people can't digest it.

Long term benefits? I hope I haven't undone anything because I certainly haven't eaten that well since I grew up and moved out. It's probably an individual thing with many factors. I do have uncles and aunties in Taiwan who worry about keeping their weight down. Could be a problem of recent prosperity against scarce resources when they were growing up. Could be more access to western convenience products from McD's & 7-Eleven, who knows? My mom has struggled with emotional eating and keeping her weight down ever since I was born (it's my fault), and dad has, too, depending on his stress levels and whether or not he makes time for exercise and makes good decisions about what he eats when he's not at home. All this in spite of a lot of home cooking and home-grown vegetables.

Crankin, some of that weight gain you're experiencing after an Asian meal _could_ be from water retention if you're eating anything with lots of sodium. Try reaching for the low-sodium soy sauce or asking the chef to leave out the MSG. I started to get really bad PMS bloating a few years ago, and my doc told me to try cutting my sodium back. It helps, a bit.

To highlight what I would and do fall back, are selective Asian styles of food preparation and dishes that are healthy.

And yes, han-grrl, certain types of seaweeds are healthy in moderation. I don't know why alot people freak out over this anyway. If they remember that seaweed is really...underwater/sea vegetables. Eating it is like eating leaves or other varieties, like a fine dark brown vermecelli.

Upon the family doctor's orders, my mother has had to cut back her sodium intake, etc. because she has high blood pressure. So she had to adjust food preparation both for herself and for my father. My father followed suit because he figured it wouldn't hurt him anyway and besides my mother controls the kitchen. (Even though my father was a restaurant cook his whole life before retirement). As you know a traditional Asian diet doesn't use much sugar, so the sugar cutback for both of them was a non-issue. Parents have been eating healthily for over last 15 years. I am grateful they were motivated to change themselves ...instead of their children reminding them.

Same for cutting off meat fat before cooking..mother was doing it already when I was a teenager. At that time I thought she was obsessed. I had very little dessert/pop when growing up. It was reserved for special occasions. Our childhood homemade cake...was making STEAMED chiffon egg cake. Steaming a cake is more traditional Asian style. It's very easy. And uses just eggs, flour and sugar. And you steam the whole batter. It rises. That's how we had strawberry shortcake as children.

So I genuinely credit..a long family history of home Asian cooking that became healthier and healthier over the decades...to a point where my parents barely use any soy sauce in their cooking. Yes, it is STILL a Chinese tasting dish.

I was at my healthiest 20 years ago, when I used to look a Danish dessert and feel ill: ick, how sugary. Now, I have refined my appreciation of gourmet European desserts because my partner is German and has a mother who was a fantastic, gourmet baker. :o

I have no need to drink homogenized milk..I'm not a lactating mother nor no longer a growing child. I have soy cheese, tofu, etc. Will continue with skim milk. After 2 full cafe au laits, I do get uh..abit of diahrea anyway. Disappointing, since I love cafe au laits. :( (not cafe lattes which have more coffee...)

[letsride89]

for this thread?

sounds just like me.

100-105lbs is where i am...

lactoseintolerant and i have IBS. try to eat at a restaurant with that kind of diet. ahhaha

maintaining weight is just as much on my mind as if i was trying to lose weight. its annoying to be honest.

great thread!

[han-grrl]

for fish

i received this the other day

http://current.com/items/89086078_popular_fish_tilapia_potentially_worse_than_bacon

tilapia may not be the best fish around for you...

[NbyNW]

maintaining weight is just as much on my mind as if i was trying to lose weight. its annoying to be honest.

great thread!

Yes, thanks han-grrl for starting this thread.

I've had people look at me like I had two heads when I tell them my goal is to build and maintain muscle, and that means eating differently than those who are try to lose weight.

They thought I should be perfectly happy looking like Kate Moss, when I was down to 93 lbs at 5'1".

Somehow it's hard to explain to people I'd rather be able to run a mile without bonking.

[han-grrl]

Jocelyn - i so hear you...

its so important to find "our own way" to eat for riding and training...

myself, i have found that eating LESS when not riding that day, and eating more pre-rides and during has done much much more for me than eating a steady amount over time, and eating a bit more on rides...

so i actually eat a fairly low calorie diet, but i have felt SOOO good this year on rides.

[NbyNW]

To highlight what I would and do fall back, are selective Asian styles of food preparation and dishes that are healthy.

. . . .

So I genuinely credit..a long family history of home Asian cooking that became healthier and healthier over the decades...to a point where my parents barely use any soy sauce in their cooking. Yes, it is STILL a Chinese tasting dish.


shootingstar, your illustrations of how Asian cooking can be adapted are excellent.

I feel like I should also clarify some of my earlier comments too, as while I feel you make some valid points, there are those who take it too far.

apologies in advance for going a little off-topic, too.
*warning* *cultural baggage rant about to begin*

I have occasionally encountered non-Asian people in my life who place what I feel is TOO MUCH stock in what, to them, is an exotic cuisine. There is a lot of marketing around the potential benefits of soy and green tea, for example.

I think the idealization of things from other cultures can lead to misperceptions about those cultures as a whole. Those misperceptions in turn lead to messed-up thinking.

Two illustrations:

A few years ago my dear FIL, who has been trying to lose weight, was trying to introduce soy to his diet, I don't know on whose recommendation. I think he tried different kinds of tofu, imitation meat, and soy milk. He found all forms of it unpalatable, even when I made soy milk from scratch, which tastes way better than the branded-stuff-in-a-box that is readily available in your neighborhood grocery. When I suggested that the benefits of soy might not outweigh his displeasure in eating it and the American Soy Growers Association's marketing team might have something to do with why he was putting so much pressure on himself to eat something he didn't like, he said,

"Well what the heck are they eating over there (in Asia) if they're all so d@mn healthy?!!!"

I had to explain to him that Asians, too, struggle with obesity, heart disease, high risk of certain cancers, osteoporosis, Alzheimers, etc. Just at different rates than other populations. Lesser for some things, greater for others. And that a good diet can only protect you so much from smoking like a chimney.

FIL felt better after that. In his mind he had built up some impossible higher standard of health, which I think were really frustrating his weight loss efforts.

Illustration #2 was when an acquaintance asked what I did for Thanksgiving and I related the annual Taiwanese potluck that my Auntie Lin hosts.

"Oh, that sounds SO healthy! How WONderful! Oh, I bet it was all very HEALTH-y!"

I swear this guy was about to enter an orgasmic fit of ecstasy. Was he seriously fetish-izing my Thanksgiving dinner? I mean, there's only so much non-frying of an eggroll before it isn't an eggroll anymore, am I right? And there was a lot of stuff fried in peanut oil. Certainly not an everyday meal, and it probably would not be considered heart-healthy.

That encounter just bugged me. If I enjoyed my dinner, it wasn't because of any potential health benefits. It was because it was lovingly prepared by a wonderful group of family friends who wanted to pull out all the stops on a special evening. And Auntie and Uncle Lin make the best eggrolls.

If there is a misperception out there that Asians have fewer health problems than other populations, then potentially there is less education regarding screening and diagnosis out there for people who are at risk of developing certain medical conditions, and that conditions needing treatment go undiagnosed for longer periods of time. And that people misplace their faith in an exotic diet.

Oh, and how do you explain that occasional octogenarian who smokes a pack a day and eats bacon like it's an essential nutrient?

Good eating habits didn't protect my mother or her mother from breast cancer (Mom is a 20-year survivor, though!); didn't protect my father from Graves' disease; didn't protect his mother from arthritis; didn't prevent my friend Joe from succumbing to leukemia at age 33. I could keep going . . .

I'd just like to see people stop thinking Asians have discovered the fountain of youth or some magical elixir of health. We are as human and vulnerable as everyone else.

*rant over*

[han-grrl]

Jocelyn

Rant away! This is what this thread is all about!

I think you are proving a valid point - that eating/nutrition is VERRRY personal even genetic - that our genetic make up as well as our culture of either sedentary or active lives really affects how we "process" foods physiologically...

and yes people do idealize "foreign foods" mainly because they are always looking for that quick fix, rather than REALLY taking the time, maybe even experimenting to see what works...and then of course if it takes some time, they get frustrated...

[shootingstar]

I have occasionally encountered non-Asian people in my life who place what I feel is TOO MUCH stock in what, to them, is an exotic cuisine. There is a lot of marketing around the potential benefits of soy and green tea, for example.

I think the idealization of things from other cultures can lead to misperceptions about those cultures as a whole. Those misperceptions in turn lead to messed-up thinking.



An illustration of messed up thinking is not understanding that although tofu itself, is healthy...lots of miso paste is not. Though both forms of food are derived from the soy plant, one does not have salt while the latter does.

I continue to be appalled to see TV cooking shows or recipes that use way too much soy sauce or miso paste. I can make steamed sliced chicken dish (cut in 1-2 inch slices) that is flavoured with low-sodium soy sauce with 1/4 teaspoon of soy sauce, small jot of sunflower oil, etc. ...to serve 6 people. It would have rehydrated tiger lily buds, etc. Real home cooking. :D

In my extended family, over the last few decades, I can easily see the profound effect of diet changes, physical activity levels and its effect when relocating from a poor, agrarian/agricultural area of a developing country to a affluent, industrialized country.

Several different relatives who immigrated to Canada at different times, from southern China agricultural areas over 20-15 years ago, where they worked on farm communes and construction projects (before present semi-privatization of land), now look overweight because they ARE eating more processed foods, junk foods (pop, etc.). It's just more readily available here (and now in China compared to 2 decades ago). They started to look like that within 5 years or less after arriving in Canada. Though some have jobs where they are still physically active, but not to the same level of intensity as compared to what they were required to do in China with less machinery, appliances, etc.

Sorry I'll continue this later...this evening.

[tulip]

Because of this post, I had amazing sashimi last night with my parents. I usually sushi, but thought I'd branch out a bit. It was served with long strings of daikon (I think). I also got some rice because I like it, but I don't think it was as much as comes with sushi.

Maybe it was my imagination, but it seemed to me that the sashimi fish was fresher and better than the sushi. Maybe it's just because it comes in larger pieces, I don't know.

I am one of those people who loves Asian cuisine, but I cannot stand what passes for Chinese food because my experience with it is heavy on the oil and heat lamps and light on fresh ingredients. But Vietnamese, Thai, Korean, and Japanese I'll take any day.

[han-grrl]

I often eat sashimi

in fact i will order sashimi, miso soup (i have a weakness, i'm sorry!) and a salad for my dinner...maybe like one kind of "fancy" sushi - but i just like the natural flavour of foods...

I've also been trying to eat a lot of raw foods ie fruits/veg because i'm a bit of a paleo type - that is, i believe we should be eating more like cavemen...i often wonder about cooking foods and whether it is totally "natural'
i know it is necessary - because of our digestive systems, like for proteins, but i always go back to "what would the cave WOman do"

[NbyNW]

Shootingstar, I love your food descriptions. Can I come to your house? I'll bring a potluck dish!

I wish my mom had taught me how to cook . . . you've inspired me to bug her when I am visiting the parents this weekend.

Tulip, you're so right about "what passes for Chinese food." It wouldn't pass muster in any (or most) Chinese communities anywhere in the world. I had a history professor in college who had a theory that a lot of Chinese restaurant food as we know it in the U.S. has its origins in the merchant marine service and the introduction of Chinese labor to the U.S. Being the cook was not a desirable job, nor did they go to great lengths to hire people (usually men) who were good at it . . . voila, greasy heat-lamp piles of stuff. I avoid it too.

[shootingstar]

Shootingstar, I love your food descriptions. Can I come to your house? I'll bring a potluck dish!

I wish my mom had taught me how to cook . . . you've inspired me to bug her when I am visiting the parents this weekend.

Any time you're in Vancouver...:rolleyes:

This might sound corny and even puzzling to some folks here especially when alot of ethnic food has gone global..but admittedly, some of the home-style Chinese dishes ..is for me, part of family history. It is part of identity. I consider what I know cooking/food-wise which is not well-documented in English,...a legacy from my parents.

So in the end, eating some of this stuff has very little to do with maintaining my weight. I'm just lucky...it does happen to be generally healthy dishes also that I choose to remember and prepare.

After going on a long vacation nowadays, I go home...and cook a steamed meat dish. It's like comfort food to me. At university, I didn't junk out on pizza, potato chips, etc. I was cooking this type of food for myself..it was therapy from studying and occasionally missing home-cooking.

So take advantage of your mother's cooking know-how. We videotaped my mother making gluntinous rice packets with other meat/bean goodies wrapped in bamboo leaves, then steamed. It's 1 food, though not healthy for maintaining weight, I will allow and ask my mother to make whenever I visit. I have not yet learned how to make this time-consuming thing. My mother will not live forever..I might as well enjoy a few non-weight maintenance special foods now.

[shootingstar]

I was trying to figure out today, why I did not feel full in the stomach yesterday.

It didn't make sense, especially when I had lunch at Denny's with some people at work. Had light green salad with smallish pieces of grilled chicken and water to drink. I was a little agog to see the 5 other women (in their mid-30's to early 50's) each order largish hamburgers with fries on the side for each person. And I know these women do want to lose weight and they are not totally inactive people.

Then my regular commute homeward, included my 15 min. walk to bus stop, bus, commuter train then bike for 16 kms.

I was pacing myself at Denny's..because already I knew and on our way home on bike, stopped at a Japanese restaurant for supper. So had 2 small gyozas and a bento box meal that included small slices of B.B. eel on a really itty bit of rice (nearly laughable) nori strands for garnish, 3 small sashimi, 1 small salmon sushi roll, little "Japanese" salad with bed of daikon sliver shavings with small miso soup on side. Also a small slab of green tea ice cream with 2 large cups of green tea.

So part of the solution for night out, not to overly pig-out ...was the bento box style meal...smaller amounts of food but with a good variety.

No haven't weighed myself. My shorts around waist feel right..not tight.

[shootingstar]

Am just reviving this topic thread..since for some of us, it's an ongoing effort, maintaining weight or at least keeping our weight stable without going overboard too much.

I don't post at all on the weight loss topic thread that Possegal is helping to track some people's weight loss efforts.

But there's some of us that must lose 3-6 lbs. after every winter or so. This too, requires some vigilance and regular cycling/exercise. :):o

And the older I get, I actually get vaguely annoyed when people still tell me that I don't have to do much/lose weight. My metabolism has changed compared to 10 yrs. ago.

Please....I've been cycling 32-45 kms. daily for the past few weeks. I just don't post my ride mileage on TE daily.

[redrhodie]

Am just reviving this topic thread..since for some of us, it's an ongoing effort, maintaining weight or at least keeping our weight stable without going overboard too much.

I don't post at all on the weight loss topic thread that Possegal is helping to track some people's weight loss efforts.

But there's some of us that must lose 3-6 lbs. after every winter or so. This too, requires some vigilance and regular cycling/exercise. :):o

And the older I get, I actually get vaguely annoyed when people still tell me that I don't have to do much/lose weight. My metabolism has changed compared to 10 yrs. ago.

Please....I've been cycling 32-45 kms. daily for the past few weeks. I just don't post my ride mileage on TE daily.


I'm right with you, sister! The annual gain/loss cycle is real for me, too. I peak around April, and by September, I have to eat a lot to maintain. I don't like going below 120 lbs because I look gaunt (I have a thin face to begin with). At that point, <120, I add lots of nuts, and a second breakfast, and I can eat potato chips and French fries (my weaknesses). I feel like I'm constantly eating, which is fun, but then it suddenly turns from maintaining to gaining, and is less fun :).

Right now, I'm watching it (fries are a no no :(). I really have to be careful not to overindulge. It's hard because I get used to the extra eating, and when the weight suddenly goes up, it's hard to cut back. This year, I thought riding a lot would keep it more in check, but I still gained 5 lbs. My ideal weight (the one I feel best at) is 122. I'm 5'5". I wish I could just be and maintain that weight all year eating the same amount of food, but it just doesn't work that way for me.

[Crankin]

Ditto.
I was really struggling to keep my weight at 107. If it gets to 109, the danger signs go up. Finally, for other reasons, I stopped taking Evista. My weight is easier to maintain since then, but I have really been strict about the carbs and portions. I am also running two days a week in addition to cycling 3-4 times, yoga, etc.
I still have to restrict my Asian food intake. Saturday night we went out for Indian food. I had a vegetable dish, but I did have white rice and some whole wheat naan. My weight went from 106.5 to 108.7 in one night... Then it takes me 2 days to lose.I feel like I'm making headway, but still experimenting with what will keep my weight stable, give me enough energy to ride and run, and fit in my clothes!

[shootingstar]

What is Evista, Crankin?

Just on the variety of physical activity, you're more active regularily than I. I don't jog. I agree it requires for me ..I dunno ..maybe a wk. or much LONGER to get rid of 2-3 extra lbs. with sustained daily exercise and mindful eating.

Well, I'm not observing the simple golden rule of long-term, undesired weight gain. I seem to have at least 1 biscotti every morning. That's approx. 100 calories..all adds up over several years. :eek: In case people think this is paranoia, well just allow yourself to gain 2-3 lbs. annually. After a decade, that really adds up!

A person cannot shut themselves off reasonable restaurant meals here and there, for 1 whole year. Just unrealistic. So we have to make dietary adjustments on the fly, every week, month and every year of our lives...for as long as we live. Thank goodness, we discovered our long-term love of cycling. I can't imagine engaging in a sport/exercise that one dislikes just to maintain healthy weight.

Redhodie: Never in my life I have ever made a conscious effort to gain weight. I just gained weight by not paying attention to what I was eating.

[redrhodie]

Redhodie: Never in my life I have ever made a conscious effort to gain weight. I just gained weight by not paying attention to what I was eating.

I was borderline anorexic in my 20s, when I was taking ballet classes. I got down to 112, pretty much by starving myself, and I obsessed over every calorie and gram of fat, and every bump in the mirror (at that point, I didn't see myself as thin. I weigh over 10 lbs more now, but I think I look thinner. It's a strange phenomenon).

AT that point, I was pretty miserable. I stopped dancing and started taking yoga, and the less time I spent looking in a full length mirror, the healthier I got. It's sad I wasted so much time striving for something that was so destructive. I'm lucky to have gotten through it.

Now, to see myself as healthy at a weight I would have been very depressed about back then is a big improvement in my self esteem. I thank cycling for that. I know how weak I am when I get below 120. When I get to that place, I know I need to watch myself just as much as getting over 125. It's a balancing act.

Of course, it's much easier to gain than lose for me! Gaining is effortless! I love to eat!

[tulip]

redhodie, I'm have the same weight range as you. Below 120 and I'm too thin. Above 125 and I get the willies (I spent most of my life til a few years ago in the mid 140s). Right now I'm above 125 and below 130...and I have the willies! A five-pound loss would be ideal, and I'm working on it. For me, I find that if I really up my fruit intake and increase my protein just a bit, I lose pretty easily. Maybe it's the extra water in the fruit (?) or just fewer calories.

[Crankin]

Shootingstar, Evista is a medication for osteoporosis. I have osteopeinia; I can't take Fossamax, so this is an alternative. It's estrogen based, like bc pills. I was getting all kinds of bad side effects, and since I don't want to get a blood clot or have a stroke, I quit taking it. I am going to look into getting the new treatment, which is an IV infusion you get once a year, with very few side effects.
Back to the weigh maintenance...
I used to weigh 92 pounds, when I was teaching aerobics. I wasn't starving myself, but the combination of teaching at the gym 5 days a week, working full time, having 2 little kids, and copious amounts of coffee made me very skinny. Once I quit teaching, I gained about ten pounds. But then, at one point about ten years ago, I weighed 122, which is not good for someone barely five foot one. That's when I started cycling. I had been doing aerobics and walking sort of half heartedly for years. My ideal weight is 105, but I am happy with 106-7. But, if I get near 110, the panic button goes on.
Shootingstar, you are right. It is not practical to think I am going to give up restaurants. I also like to cook!
Still haven't lost the Indian food weight :mad:.

[shootingstar]

Shootingstar, Evista is a medication for osteoporosis. I have osteopeinia; I can't take Fossamax, so this is an alternative. It's estrogen based, like bc pills. I was getting all kinds of bad side effects, and since I don't want to get a blood clot or have a stroke, I quit taking it. I am going to look into getting the new treatment, which is an IV infusion you get once a year, with very few side effects.
Back to the weigh maintenance....

Hope you find a medication that works for you.

I know what you mean about becoming accidentally underweight. It's just life at times, becomes busy. I am 5'1" and prefer to be around 98-100 lbs. This is genuinely normal...for me..if you compare me against Asian women who grew up on similar diet as myself. There are actually medical studies which provide a different BMI for Asians which is abit lower. They've found this in determining levels cardiovascular disease risk, obesity, etc. and to get people to correct unhealthy habits earlier.

Prior to cycling (meaning prior to 31 yrs.), I was not physically active, except for walking around everywhere (because I don't drive). However my metabolism was quite high . 2-3 bowls of white rice as part of supper, was the norm for me. And I was usually around 94-98 lbs. at that time in life, with eating huge meals on par with what a bigger guy would eat. Except I seldom had desserts at that time.

I have small bone frame which will never change and hence, it's how the weight is distributed on a person, due to genes, etc. Without my boobs, I am 30 inches. No wonder why bra-buying is a lifelong headache. :o

It truly is how the weight sits on the bone frame.

Redhodie (and cyclegoddess, if I can recall her history), you are a great example for hellosunshine

[cylegoddess]

Thank you! It wasnt easy but it worked in time. I felt for her, when she said she felt fat in her shorts. I get that now and then. But I go and watch Tour de France and think, your so little next to those guys! If you want to ride in bunch with the Big Boys( who do rides around my city), your going to have to eat!

A note, having bloating from meals can be a sign of food allergies or possibly, gluten intolerance( or dairy). Its a good idea to go get blood tests for those.
I had some and found out that all the foods I ate most, were bad for me:confused:
Once I got those out, life improved( with the exception that people often commented that they were worried I was using it as a screen for eating disorder.)
I feel for you eating out., Try going to any place, and all you can eat is steamed veggies!! Its hard to get people to understand, NO I dont want sauce, no I cant have rice and NO! No, please dont order me food ahead of time!
This weekend , I was so hungry on trip to Sydney( eating out,for a wedding), I had to go next door to the other rest. and order some beans, as all they had for me was steamed veggies and that wasnt cutting it. I had to sneak the bag in!

[cylegoddess]

Redhodie is right. Ballet ruins you, sadly. Yoga is SOOO good and its full of pretty balances like ballet but better for you. Its also good for riding( Cadel Williams found this out. He swears by it and he did come in second at the Tour once.)

[Crankin]

I don't have any food allergies; except shellfish and peanuts... not gluten intolerant either (I've been tested for celiac disease). Dairy doesn't agree with me, but only certain things. I can eat cheese and small amounts of yogurt and cottage cheese. But, I absolutely cannot drink milk. Probably why I have the osteopenia. Besides, I hate the taste of it, too.
Generally, the higher protein, "good carbs" way of eating is best for me, but I have to add in more carbs when I am doing a lot of riding or running.

[cylegoddess]

Believe it or not, milk does NOT help prevent oesteo.
Milk is acidic.Any thing acidic, PULLS calcium from your bones , to settle your bloodstreams ph.
Dairy, alcohol, sugar,coffee, tea meat, soy- all these cause your blood to become acidic.( acidosis)
Countrys with HIGHEST rates of dairy consumption, have the highest hip fracture rate( finland for example).Countrys without much dairy - or meat for that matter ( sub saharan africa ) the lowest.
I got all this from a English book( ye gods what was that title?).

Did more research, and yes - its true. Odd that. Youd be better off eating non dairy calcium( along all your other things). My mum drank heaps of milk every day, along with her....coffee. She has it too.

[shootingstar]

Believe it or not, milk does NOT help prevent oesteo.
Milk is acidic.Any thing acidic, PULLS calcium from your bones , to settle your bloodstreams ph.
Dairy, alcohol, sugar,coffee, tea meat, soy- all these cause your blood to become acidic.( acidosis)
Countrys with HIGHEST rates of dairy consumption, have the highest hip fracture rate( finland for example).Countrys without much dairy - or meat for that matter ( sub saharan africa ) the lowest.
I got all this from a English book( ye gods what was that title?).

Did more research, and yes - its true. Odd that. Youd be better off eating non dairy calcium( along all your other things). My mum drank heaps of milk every day, along with her....coffee. She has it too.

While I agree that drinking milk with coffee or tea, probably is not helpful for calcium benefits, not so sure I would go so far as to discount everything dairy, including milk, causes acidiosis. We, including medical researchers, haven't exhausted research on how different combinations of food eaten in 1 meal, degrade or increase nutrient benefits.

Got any links to some sources to read up more about all this?
As for the studies about hip fracture rates, well depends how large the study populations were, what time of study period, study subjects level of fitness/weight, and lifestyle of these peoples.

Come to think of it, I wonder what are the common causes of hip fractures in later years are?
______________________________
By the way, I agree with redhodie and you that ballet is a physical activity that probably might increase probability of overfocusing on weight issues leading to eating disorders. Probably gymnastics and figure skating can cause these tendencies for girls/young women, where the body aesthetic becomes more important as one rises through advanced levels of competition.