http://www.thrivepersonalfitness.com/forum/ The forum for people to meet and discuss exercise, nutrition and healthy living. Online personal training for real people is at Thrive Personal Fitness. Get in shape and lose weight with Pamela Hernandez. en Sun, 05 Feb 2012 07:04:55 +0000 http://www.thrivepersonalfitness.com/forum/topic/glucose-measure#post-108 Wed, 10 Aug 2011 11:42:05 +0000 Pamela 108@http://www.thrivepersonalfitness.com/forum/ <p>Fasting should be under 100, so you sound normal! </p> http://www.thrivepersonalfitness.com/forum/topic/glucose-measure#post-107 Wed, 10 Aug 2011 02:31:53 +0000 Matilda444 107@http://www.thrivepersonalfitness.com/forum/ <p>Well, already I learned something! I've never known what a "normal" non fasting glucose reading should be or what the "standard" testing time is. I don't even know what I'm trying to figure out. I'm just curious. Does it matter that my fasting is low (80)? </p> http://www.thrivepersonalfitness.com/forum/topic/glucose-measure#post-106 Tue, 09 Aug 2011 23:27:58 +0000 Pamela 106@http://www.thrivepersonalfitness.com/forum/ <p>To me this depends on what you are trying to figure out. If you are trying to determine how certain foods impact glucose, you could test 2 hours after ingesting that food. Normal levels should be under 140 (any non fasting reading in a non diabetic should be under 140). Anything over 140 suggests some sort of impairment with glucose sensitivity.<br /> The glycemic index is based on the effect of a carbohydrate on blood sugar. Foods are measured against their ability to raise blood sugar against the standard of pure sugar (100). </p> http://www.thrivepersonalfitness.com/forum/topic/glucose-measure#post-105 Mon, 18 Jul 2011 18:52:03 +0000 Matilda444 105@http://www.thrivepersonalfitness.com/forum/ <p>I'm curious and contemplating a science project of sorts using myself. I know precisely how many carbohydrates I eat and when. If I were to track a daily glucose reading, should I do that in the morning (fasting) or at the end of the day? I have no current low blood sugar issues or incidents. I'm just curious if there's a direct connection between the type of carbohydrates I eat and my glucose. </p> http://www.thrivepersonalfitness.com/forum/topic/what-proteins-when#post-104 Thu, 12 May 2011 00:01:24 +0000 Pamela 104@http://www.thrivepersonalfitness.com/forum/ <p>I would suggest checking out any basic nutrition text if you want a really good, scientific discussion of proteins. Generally speaking, whey is a quick digesting, egg is a medium digesting and casein is a slower digesting. </p> http://www.thrivepersonalfitness.com/forum/topic/what-proteins-when#post-103 Mon, 09 May 2011 17:34:30 +0000 livingbygrace 103@http://www.thrivepersonalfitness.com/forum/ <p>In another topic, you mentioned the differences in the speed of digestion. That was what I am wondering about mostly. For instance, you said a quick digesting protein for post workout. Then you mentioned a slow digesting protein is good for a bedtime snack. So what kind of protein is good for breakfast, logically I would think a slow one to feel fuller longer. Also, is there a source of information where I could decipher which ones are which (slow, medium or quick). </p> http://www.thrivepersonalfitness.com/forum/topic/what-proteins-when#post-102 Mon, 09 May 2011 16:46:24 +0000 Pamela 102@http://www.thrivepersonalfitness.com/forum/ <p>Without knowing all of your specifics (fitness level, stats, workout routine etc) it's hard to go into great detail here. I can say as a general guideline 1 g of protein per lb of body weight is a good guide daily. After a workout the body is ready to replenish and repair itself. A quick digesting protein and some simple carbs are a great way to do that. That is why I suggest some sort of protein shake (I like whey) post workout with something like fruit. </p> http://www.thrivepersonalfitness.com/forum/topic/what-proteins-when#post-101 Mon, 09 May 2011 14:26:15 +0000 livingbygrace 101@http://www.thrivepersonalfitness.com/forum/ <p>So after reading some of the posts about different protein powders and timing of it all I feel overwhelmed. I have been using hemp and or raw rice protein in the morning in shakes for breakfast. I see you talking a lot about post workout protein as well. Do you have to have protein after workout? Can you tell me what would be the best proteins and when should I consume them? I am needing to loose weight and lower fat while building lean mass. </p> http://www.thrivepersonalfitness.com/forum/topic/plateauhow-to-push-through#post-99 Fri, 15 Apr 2011 16:48:28 +0000 Pamela 99@http://www.thrivepersonalfitness.com/forum/ <p>Water making you sick? That might be something best to confer with a doctor about. Adding lemon might help from a taste perspective. Anything is better than soda. Green tea would be a good choice.<br /> It's not all about cardio. You must do resistance training as well-muscle strength and endurance are both components of good physical fitness.<br /> Every formula is a bit different. Go to the tools page and find your maintenence calorie level. I would suggest then cutting that by about 20%. See how your body reacts after a couple of weeks and make adjustments from there. </p> http://www.thrivepersonalfitness.com/forum/topic/plateauhow-to-push-through#post-98 Wed, 13 Apr 2011 14:52:39 +0000 Beverly 98@http://www.thrivepersonalfitness.com/forum/ <p>Ok so I might have skipped my snacks the last few weeks which could definately be it. I have a hard time getting those in with the way my schedule is. I do need to aim for 30min a day for cardio. So I do have a few things to target. I have read many sites and they all have different ideas on what would be a good target calorie count. Do you know a good range. One site said I should be around 1900, based on weight, height etc but others say around 1500-1600. Also do you know a good exchange for my soda in the morning. I get sick if I drink water in the morning, sounds weird I know. </p> http://www.thrivepersonalfitness.com/forum/topic/plateauhow-to-push-through#post-97 Tue, 12 Apr 2011 19:30:10 +0000 Pamela 97@http://www.thrivepersonalfitness.com/forum/ <p>Without having your stats I can't say this for sure but you may be eating too little. I know it sounds odd, but eating too little can be as bad as eating too much.<br /> Martial arts is a great workout, but are you doing any strength training to go with it?<br /> You might check out my video blog post on pushing through a plateau for some more tips. :) </p> http://www.thrivepersonalfitness.com/forum/topic/plateauhow-to-push-through#post-96 Tue, 12 Apr 2011 13:43:15 +0000 Beverly 96@http://www.thrivepersonalfitness.com/forum/ <p>In the last 3 months I have made lots of changes to get my weight off. Not only is it better for me but I couldn't stand looking at it and not having any energy. So I joined martial arts, got off some medications and started watching my diet and trying to be more aware of what and how much I am putting in my body. So 28 lbs later, I'm maintaining but not loosing anything. It was 3 weeks since I last weighted in and I've stayed where I was, mind you I've only started this 3 months ago but I didn't think I would plateau this fast or maybe I'm just freaking out for nothing. I do know it's hard for me to give up my soda in the morning. The rest of the day I drink water. I've been trying to stay with 350 calories for breakfast, 450 for lunch and 550 for dinner and 2 snacks no more than 100 calories a piece, but I have to admit sometimes all this stuff is confusing. I mean do I eat more protein, do I stay away from carbs etc.. So I guess my question after all this rant is what can I do to push through the plateau and get back on track with getting more weight off. I had a goal of 100 lbs, which would put me 160ish for 5'3. That's the ultimate goal..right now I just want to fit into a size 16 jean. I hope someone can help. </p> http://www.thrivepersonalfitness.com/forum/topic/getting-started#post-94 Thu, 07 Apr 2011 12:10:48 +0000 Pamela 94@http://www.thrivepersonalfitness.com/forum/ <p>Yah you for having a great exercise routine!! Pat on the back for that.</p> <p>I am a fan of small changes, a little at a time. It took me years to clean up my diet to the place it is today.<br /> First, get the calories in vs calories out right. That's a big first step.<br /> Second, pick 1-2 things to focus on and change. Maybe it's getting enough protein. Maybe it's reducing consumption of soda. It may be practicing portion control on carbs. It may take a while to master those things at that's okay, it's a journey and process. Don't try to turn your eating upside down all at once. For some it works great, but I've found for most it just leads to the kind of feelings of being deprived that you described.<br /> Ideas, shift downward from the double double but not all the way down to black coffee. Have some oatmeal but add fruit, nuts or PB for flavor and protein.<br /> I don't eat fish either, so explore with other options. Maybe a wrap with chicken breast, black beans, veggies and salsa? Or an nice egg salad with egg whites and only 1 whole egg, mustard instead of a lot of mayo.<br /> With popcorn, start with portion control and make sure you have some protein with it. </p> http://www.thrivepersonalfitness.com/forum/topic/getting-started#post-92 Wed, 06 Apr 2011 21:10:21 +0000 hollyburd 92@http://www.thrivepersonalfitness.com/forum/ <p>I have started and failed many diets or so called "lifestyle changes" I recently purchased eating clean and I love the idea of eating healthy and losing this current baggage of weight I hold around my middle BUT....like all the healthy eating books on my dusty shelf-<br /> the idea of black coffee instead of my double double disgusts me and each time I try to start the day off with water and some steel cut oats I cave and need my coffee fix and it just doesnt taste right without coffee mate or cream and sugar. Not only this when it comes to lunches, most healthy eating meal plans incluse loads of fish for protein...I HATE fish, its a smell, taste and texture issue, portion control is also my issue (i am a carb addict) breads, pastas you name it, I can easily double the recommended portion.<br /> I know HOW to eat healthy, its all in these books, but HOW does anyone do it? I much prefer rice, nice glutinous white rice than quinoa...so how to you make the change? and How do you make it stick? Does air popped popcorn ever taste satisfying, cause when I eat it I wanna throw it out and grab my fave buttery microwave stuff.....</p> <p>I do love to exercise, so that I can attest is the only reason I am not morbidly obese...I run 7-10k daily plus lift weights and walk and dance and run after 2 kids.... I would just like to look and feel like healthy runner rather than ppl state at me and go "you run? really" cause I know they are looking ay my tummy and saying ya right!! </p> http://www.thrivepersonalfitness.com/forum/topic/gensis-pure#post-91 Wed, 06 Apr 2011 18:21:12 +0000 Pamela 91@http://www.thrivepersonalfitness.com/forum/ <p>Thanks for the question, but I am not familiar with the company. Anyone else? </p> http://www.thrivepersonalfitness.com/forum/topic/gensis-pure#post-89 Tue, 29 Mar 2011 18:34:32 +0000 Beverly 89@http://www.thrivepersonalfitness.com/forum/ <p>Hey guys, I am new to this whole nutrition thing especially when it comes to vitamins. There is this new company out called Gensis Pure and I am wondering if it's the real deal or if it's another here today and gone tomorrow. I guess you can't go wrong with vitamins but before I invest in buying the detox and stuff, which is to the expensive side, I want to know if anyone here knows about it or has known people that have taken their products. </p> http://www.thrivepersonalfitness.com/forum/topic/now-that-its-okay-to-eat-fats#post-87 Mon, 28 Feb 2011 15:46:43 +0000 rebbacchus 87@http://www.thrivepersonalfitness.com/forum/ <p>Actually, I was talking about diets in general. I find it very interesting that after so many years of everyone preaching low fat, it turns out not to be "healthy." In fact a low fat diet might INCREASE your risk of heart problems if you've already had a heart attack. </p> <p>Since my sextuple bypass four years ago, I've been a student of diet studies and I can't tell you how much scorn I've received when I've said that low fat diets where NOT good for me. Even the new "official" standard still talks about reducing "fat." You have to read deep to realize that the only fat they're talking about reducing is trans-fat. </p> <p>Of course fat has calories and you need to reduce calories to reduce weight, but in the main the "low fat" diet has resulted in a fat population.</p> <p>Sorry, it's a hobby horse and I beat it to death every chance I get but the durn thing keeps playing the phoenix. </p> http://www.thrivepersonalfitness.com/forum/topic/now-that-its-okay-to-eat-fats#post-86 Mon, 28 Feb 2011 13:38:50 +0000 Pamela 86@http://www.thrivepersonalfitness.com/forum/ <p>Since I don't know much about your diet as it is, it's hard for me to advise on how to change. Can you share more about your diet? </p> http://www.thrivepersonalfitness.com/forum/topic/now-that-its-okay-to-eat-fats#post-85 Mon, 28 Feb 2011 00:00:18 +0000 rebbacchus 85@http://www.thrivepersonalfitness.com/forum/ <p>how will diet advise change? </p> http://www.thrivepersonalfitness.com/forum/topic/calorie-cycling#post-73 Fri, 15 Oct 2010 14:29:57 +0000 Pamela 73@http://www.thrivepersonalfitness.com/forum/ <p>You are very welcome and thank you! </p> http://www.thrivepersonalfitness.com/forum/topic/calorie-cycling#post-72 Thu, 14 Oct 2010 22:45:56 +0000 st82 72@http://www.thrivepersonalfitness.com/forum/ <p>Thank you so much Pamela! Very illuminating, and I think you are right on upping the calories.</p> <p>Keep up the excellent work! </p> http://www.thrivepersonalfitness.com/forum/topic/calorie-cycling#post-71 Thu, 14 Oct 2010 15:45:05 +0000 Pamela 71@http://www.thrivepersonalfitness.com/forum/ <p>Thanks for asking such a great question! First, in my opinion, the range you are proposing might be a little low. I might suggest the bottom of the range being around 2100 with the up days being around 2400-2500. This is if your primary goal is lose fat while keeping muscle. If you want to try to gain mass, then your higher calorie days might even be higher because you need a surplus to gain. Everyone is different and you would need to experiment to see what the "sweet spot" is for you.<br /> Second, to answer your question there is debate about what works best as far as how to cycle the high calorie days. Some do it on a set schedule, others make sure the high calorie days correspond to their weight training days. I say experiment with both and see what works for your. Try one method for several weeks and see what happens. Just make sure you give it several weeks before passing judgement. A great book on this subject is "The Holy Grail" by Tom Venuto. I highly recommend you check it out. Thanks again for the question and let me know how it goes. </p> http://www.thrivepersonalfitness.com/forum/topic/calorie-cycling#post-70 Thu, 14 Oct 2010 00:54:06 +0000 st82 70@http://www.thrivepersonalfitness.com/forum/ <p>Hello Pamela,</p> <p>Thanks for this forum and your help on Dailyburn! I have seen your video blog on losing fat &amp; gaining muscle at the same time, and I was curious to know if you had a good suggestion on the following. I am 27, lost 30 lbs and kept them off about a year ago, currently ~20% BF, 5'9, 164 lbs. I'm trying to lose more BF as I go ahead now. I do pretty intense strength training 2-3/wk (about twice a month with a PT), and doing couch 2 5k the other 3. I alternate between the two to rest from strength training.</p> <p>My BF has stopped decreasing (I'm down from about 27%) for the past two/three months. I feel like my diet has been very clean (I'm never above 2400 calories), so I was wondering whether a combination of HIIT and calorie cycling might be the key.</p> <p>I have computed a cycling of 1800 to 2200 calories throughout the week. Should I schedule my higher calorie days for when I strength train at the gym, or when I go running/have rest days?</p> <p>Thanks for reading this! I am aware I might be overanalyzing it, but I am getting testy :) </p> http://www.thrivepersonalfitness.com/forum/topic/gluten-intolerance#post-65 Tue, 22 Jun 2010 01:01:04 +0000 Pamela 65@http://www.thrivepersonalfitness.com/forum/ <p>Thanks! That will be great to share with clients. </p> http://www.thrivepersonalfitness.com/forum/topic/gluten-intolerance#post-64 Mon, 21 Jun 2010 18:01:10 +0000 berlinoise 64@http://www.thrivepersonalfitness.com/forum/ <p>You may know this site already, but just in case, you might like to check it out: <a href="http://jenncuisine.com/gluten-free/" rel="nofollow">http://jenncuisine.com/gluten-free/</a>. This is a mostly 'gluten-free blog', as the writer's husband also suffers from a gluten intolerance. I was fairly impressed with the amount of info on there. </p> http://www.thrivepersonalfitness.com/forum/topic/gluten-intolerance#post-63 Sat, 19 Jun 2010 19:56:18 +0000 Pamela 63@http://www.thrivepersonalfitness.com/forum/ <p>I know, it sneaks into all sorts of things. Hope everything goes well with your friends dietary adjustments. I am sure it is a process like anything else. </p> http://www.thrivepersonalfitness.com/forum/topic/gluten-intolerance#post-62 Sat, 19 Jun 2010 06:52:54 +0000 berlinoise 62@http://www.thrivepersonalfitness.com/forum/ <p>That's great - thank you so much! I'll pass that on to my friend. I've also found some apps for the iPhone (just type in 'gluten intolerance' and you get a whole host of them) which indicate which foods to avoid and which can be eaten safely. But gluten in soy sauce?? Wow. </p> http://www.thrivepersonalfitness.com/forum/topic/gluten-intolerance#post-61 Fri, 18 Jun 2010 22:29:25 +0000 Pamela 61@http://www.thrivepersonalfitness.com/forum/ <p>Actually, I can help a bit. I have a client with the same issue. Basically wheat products need to be avoided, however gluten sneaks into other things like soy sauce and salad dressing. Reading labels is very important. Here is a link to a really great site I used to research celiac disease, I think you will find it helpful.<br /> <a href="http://www.naspghan.org/user-assets/Documents/pdf/diseaseInfo/GlutenFreeDietGuide-E.pdf" rel="nofollow">http://www.naspghan.org/user-assets/Documents/pdf/diseaseInfo/GlutenFreeDietGuide-E.pdf</a> </p> http://www.thrivepersonalfitness.com/forum/topic/gluten-intolerance#post-60 Fri, 18 Jun 2010 22:02:58 +0000 berlinoise 60@http://www.thrivepersonalfitness.com/forum/ <p>Hi Pamela, A friend of mine has just been diagnosed with gluten intolerance, and is now wondering what foods she can eat and which she should avoid. I know she's seeing a dietitian next week - but in the meantime, what can you suggest? Thanks for your help! :-) Liz </p> http://www.thrivepersonalfitness.com/forum/topic/healthy-eating#post-59 Fri, 18 Jun 2010 22:01:08 +0000 berlinoise 59@http://www.thrivepersonalfitness.com/forum/ <p>I've spent the past week reading through the archives - it's really well done, very informative. I like it a lot! </p>