Support for low-fat high-fiber diet

roseg

Beets - sliced and roasted in a little olive oil.

Serve with blue or goat cheese/onion.



Saw something online yesterday -



Red kidney beans + mandrin oranges, balsamic vinegar.



1/2 cup of kidney beans has 4g fiber/100 calories.



Unfortnatly weight bearing exercise tends to be hard on your joints. Biking or swimming doesn't do it, you have to be hitting the ground. Weight lifting is good. That extra 10 pounds is probably also good. Women who weigh less than they did when they were 25, or less than 128 tend towards bone loss/osteophrosis. So leave it on, but pump it up.

cowgirl

Yum yum!!!



I am cooking a pot of beans tonight, for chili tomorrow so it can simmer all day while we are at the show!

Calico

Rose,
you are to kind (leave it on), the onc said it's better off (I'm 161 lbs and 5.5 and a half.....148 or 145 would be perfect.

Your beets will be tried tomorrow, thanks.

God Bless

marywo

sorry i have been offline a few days....the UGG slipper I like are the coquettes....they run around $75.00...if you live near a nordstrom I think they carry them if you want to try them on and see if they are $75 worth of comfort. good luck!

roseg

Calico - I suppose at 5'5" 145-150 isn't too thin. Probably it'd be better for your heart and blood pressure.

I'm discouraged about the recent research on bone loss/calcium supplements. Calcium just doesn't seem to be too effective against bone loss. It seems like a losing battle.

Anonymous

Rose -

have you ever tried the coral calcium?

have you had a bone density test?

Thanks,
Laura

roseg

I've been trying calcium citrate.
I've found that it does not gum my digestion up so much.

I asked my PCP about a bone density test and she said she didn't do them until you were 5 years past menopause. She thinks tamoxifen will improve my bone density. Silly me, whose read everything there is to read about it on the Internet, thinks that in premeno women it actually increases bone loss. The weaker tamox estrogen binds and blots out your natural estrogen. It's not my job to set my PCP straight (they have this I know it all attitude that's hard to crack), so I left her thinking that.

Denny123

Rose,
My onc ordered a bone density test 2 years ago when I was peri-menopausal. And it showed that I already had osteoporosis in my spine and osteopenia in my hip.
But after a year on Fosamax my bone mass increased by 10%. I would push for a test now. I have been exercising all of my life, so one would think that I would not have osteoporosis already.
Denise

Anonymous

what i am reading, it is only the fasomaxes that help bone loss...not calcium supplements...

denise, did you see a specialist for your osteo?

i am going to push for a bone density test, just to get a baseline, if nothing else...

i am able to calm my fears about sporadic hip pain not being mets but not osteo...

dx at 49, finished chemo after 50th birthday, after treatment i have chemopause and creaky bones, but i will also tell you ladies...

i was thinking about it...in the big picture of things and with the diet i feel GREAT...

it might help that i don't hold a job out of the house right now...


laura
at least my feet don't hurt and i studied dance for 15 years, including ballet/pointe

roseg

I was thinking about signing up for one of those heel tests they do at the supermarket. If that looked iffy then I could go see my PCP and have a good reason to demand the real thing be done.

Calico

I heard coral calcium can be contaminated and might be harder to be absorbed by your body. Can't remember where I read that.
Citracal + Vit. D is suppose to be good to absorbe.

Rose,
the only reason I got the Dexa scan is because I started Femara, I have osteopenia already. Everybody could have it.
Bummer that she doesn't give it to you.

God Bless

Denny123

Laura,
Everyone that I know who is around my age-almost 57, is on Foxamax or Actonel. I just switched to Actonel as I also now have GERD, and Actonel is easier on the stomach.
My onc. prescribed the Fosamax, and he keeps an eye on my osteoporosis for me. I see him every 3 months or so as I am on Herceptin forever.
I don't have pain in my hip, but I have always had mild lower back pain. But I also have scoliosis (curvature of the spine) so that could be the reason. I just can't sit for very long and feel better if I keep moving.
I hear you about the job thing. I clean houses part-time, but now that my embroidery business is doing better, I really prefer to stay at home and sew and even sleep late some days!!!!!!!
I am glad that your feet are fine-I got my plantar faciitis from doing aerobics without shoes in my home. I sure learned a lesson from that!
Denise

Rosemary44

Well every time I think I know something about calcium and its absorption, it changes. Or, I read something entirely different.



For all its worth, for this hour of time, the latest is that we aren't getting in enough potassium. We should be getting 4.6 grams a day. That's a lot of bananas and OJ. It seems our bones also enjoy a good dose of natural potassium daily. I've heard something the other day about manganese and bones, so I'm off to find out about that also.



What I've read so far, calcium citrate should be taken on an empty stomach for better absorption. Hmmmm (that's new).

Carbonate needs food in the stomach.

Doses should be taken 5 hours apart, no matter what type, and baron and zinc in small doses aids also in absorption, or does something else which has already been forgotten by me. And last but not least, magnesium should or should not be taken at the same time but should be taken at some time.

And of course, foods rich in vitamin K are strongly suggested. Barley grass is a rich source of vit. K.



Ooops, I almost forgot vit. D 700 mgs is the last I read if we don't get enough sun.

roseg

This is enough to drive you nuts.

I have read that you shouldn't take magnesium at the same time as calcium. If we get a third person who thinks that then I think we can declare that a TRUTH.

I've been downing the calcium citrate with lunch thinking a little fiber would help out my digestion. I guess I'll move my time. I've taken to carrying a baggie will all my supplements (and I don't take that many) around so I can dose across the clock.

Rosemary44

Rose,

I agree, nuts is the right word. Oh, and speaking of such we are suppose to have a little fat in our stomach if we want to fully absorb the vit. D. That's a good excuse for eating a few nuts daily, or a piece of dark chocolate.

Yes, I read the same thing about taking cal/mag apart from each other, so I looked it up. Needless to say we have offsetting opinions on that. It was said the mag regulates the calcium in the blood, so the blood doesn't go to our bones for a refill, nor have too much which also isn't good. So if we take them too far apart from each other, how can the mag do its regulating job? So I decided to take them together until we get the third opinion.

Not to worry, it will all change in the next hour.

marywo

I don't have a supplement story but I do have a great beet recipe. Cut greens off beets immeadiately as it lengthens the life of the greens (in case you don't use them immeadiately) wrap beets in foil and bake for 1 hour on 425 degrees...should be able to spear through them. I always use dishwashing gloves to rub off skin when done cooking and cooling. Then sautee in olive oil a little shallot and garlic clove...then add leaves for about 5 minutes on low/medium heat...if there aren't enought leaves just throw in some spinach or swiss chard. Toss with a little olive oil and vinegar and salt and pepper serve room temperture with beets cut up. Also I like some goat cheese and roasted pine nut in there if I have them. I loooovvveeee beets but if you don't eat them often you might be a little scared in the bathroom the next day if you know what I mean!...Also as anyone ever tried the coral colored beets?

Rosemary44

I went to a restaurant last night and they had lentil soup so I tried it. Out of this world in taste. I realized I know nothing on how to make a tasty lentil soup.



I think I tasted fennel and sage but I can't be sure. If you make it, what seasoning do you use? I would had asked but its a franchise restaurant and not a Mom and Pop where they would have shared the ingredients, maybe. Anyone put any thing exotic in their soups?



I don't believe it, but I found the recipe on the net. I love the net.



http://www.recipelink.com/mf/14/8049



Carraba's lentil and sausage soup

roseg

The beet receipe sounds good. I've gotten the orangey beets before. I can't say I thought they tasted too different than the red ones, but they made the dish very pleasant to look at. Nothing wrong with that! I've never tried Pine nuts with beets before.

I printed that lentil soup off. I have all the ingredients for that I'm going to try it. My take on it is to use plenty of salt and not let them get thick.

My 20/30 cookbook (20-fat/30-fiber) says use salt. It isn't proven salt lowers blood pressure and you'll never be able to go vegie-enough to lower your fat if you don't use salt to enhance flavor. My guide is that if I feel thirsty later in the evening I've used too much salt.

Calico

I didn't know you can eat the greens on the beets I would have looked for nicer greens, I was so taken by the size of the beets, I didn't care

Lentil soup sounds good to (minus the sausage for me ), never made one....

God Bless

Rosemary44

I had to make it today and it was wonderful..sans the sausage... I loaded it down with fennel seeds instead. I'm wondering if I could have used the real fennel and got the same flavor? I never cooked with fennel before.

The other thing I would have done was cut back on the diced tomatoes, the kind I bought was too strong in flavor, a little overpowering for the dish. My kitchen had all those wonderful Italian cooking scents.

marywo

I know alot of people don't have the luxury of a farmer's market with fresh produce every week but if you do buy the smallest beets possible, like no bigger than a golf ball, and you can tell the ones that are most recently picked by how perky the greens are. I kind of use that as a rule of thumb with all vegetables....like super thin asparagus and teensy brussel sprouts...they just taste more robust to me.
And what is fennel? Fennel seeds are just a spice, right?

SpanArtist

I love beets too...but even more, I love beet greens! They're my very favorite greens. I'm lucky...every summer, I go to North Carolina to visit my parents and the guy down the hill grows beets and we can pick all we want. I feel so lucky to have fresh out-of-the-garden veggies. It's such a treat to have all the fresh beet greens.

I also love fennel, Marywo, which is an Italian vegetable. It looks kind of like a weird celery and has a mild anise (or licorice) flavor. It can be eaten raw or cooked, and you should be able to find it easily in LA! By the way, that beet and beet greens recipe sounds delish!

Rose, tell me more about your 20/30 cookbook...what's the name of it? And does that mean 20% fat, 30 grams/fiber?

Hugs, Liza

Rosemary44

Mary,

It's good to know what to look for when buying fresh veggies. Thanks. Yes, fennel seeds is a spice. When a recipe calls for Italian sausage, I just put the fennel seeds in instead.

Liza, when your cooking the beet greens do you put in any spices in the pot?

roseg

Liza - I found the cookbook at the library. It was a lot of listings of fat/fiber counts in the back, that's what attracted me to it. Eventually I ordered it from amazon. It's 20/30 Fat & Fiber Diet Plan by Gabe Mirkin & Barry Fox.

It's not 20% fat, I think that would be no improvement. It's 20g fat. I've found it easier to do the 30g of fiber than to stick to 20g fat. The moment you eat out your 20g of fat is gone. My take on it is that as you become aware you reduce your fat intake, so even if you don't get down to 20g you still reduce it.

I think fennel seeds have a stronger cooked flavor than fennel itself. I like to eat fennel raw, it's different.

Whole foods had a beet recipe in their spring handout.

Thanks for the tip about the lentil soup.

SpanArtist

Rosemary,

The beet greens are very fragile...they cook very quickly, kind of like spinach. I steam them very quickly and don't season them at all as I love the flavor so much, but I think you could do a quick saute w/ a little olive oil (they cook down a lot very quickly) and maybe a little garlic, salt and pepper, if you want.

Rose, thanks for the info on the book. I had gotten down to 10-15% fat per day and my oncologist told me that was too low, and that if you go too low, it's not good because we need some fat in our diets. He recommended 20% fat of the total calories I take in per day. Each gram of fat is worth 9 calories; that's how you would figure it out. I have to struggle to get it up to 20%, believe it or not!

Is anybody here into whole grains (like bulghur, teff, whole wheat cous cous, buckwheat)?

Hugs, Liza

roseg

A math question!!!



2,000 calories a day is often cited as a sample diet. 20% of that would be 400. At 9 calories per gram, it's 400/9 = 44g. That's pretty liberal.



Now given the fat that sneaks into things most people would probably have to cut back to get to 44g (think ice cream/baked goods OUT). But once you get rid of the obvious fat-hogs it might not be that hard to do.



So let's see. I'm 5'5" and aim to maintain my weight at 135. The generally accepted thing is about 15 calories per pound per day to maintain, so that's 2,025 calories a day.



If 20% of those can be fat that's 405 fat calories per day. At 9 calories per gram then I can eat 45g of fat per day.



So if you're taller/shorter and have a different weight you're trying to maintain you could adjust your fat.

KariLynn

I always thought it was 10 calories/lb???

roseg

It might be 13 to maintain.

But 10 is too low. Then I'd be slated for 1350 to maintain. If I knock 500 a day off to lose that would be less than 1,000. That's crazy, then I'd belong on an anexoria site!

KariLynn

I always heard to lose you take the weight you want to be x 10. Guess I just figured that's what you continued eating when you got there!

That's why I need the points and WW - makes it foolproof!

roseg

I think you would lose weight on 10x!

I would imagine the points system ends up with you not eating more than your alloted calories, because that's a basic truth - more calories in than out = weight gain.

But I got started on calories so those are my units.

What did you do with the leftover cake from the birthday party?