Let us try talking about Clubbells -- again.

Van Canna · Post by **Van Canna** » Sat Sep 27, 2008 4:29 am

I thought you were going to say ...regular eggs..anyway you want with bacon, sausages, wheat toast, or pancakes...

Oh well

Bill Glasheen · Post by **Bill Glasheen** » Sat Sep 27, 2008 4:33 am

I haven't had a breakfast like that for decades, Van. I swore off a southern breakfast a long time ago.

Whenever I want to inspire my boys to eat better, we go over to IHOP. They like their butter and syrup and bacon and such. Well... I tell them to open their eyes and get a good look at the patrons. Man... we could solve half our energy supply problems by liposuctioning all that fat and converting it to biodiesel.

There are ALWAYS substitutes.

Egg beaters for regular eggs. I actually prefer egg whites with salsa. I'll also take a hard-boiled egg and just dispose of the yolk.
A slice of lean meat or fish instead of bacon or sausage.
Blueberry, applesauce, or pumpkin pancakes w/o butter and syrup instead of regular pancakes with all the trimmings.
Fresh fruit instead of jellies, jams, etc.

- Bill

Van Canna · Post by **Van Canna** » Sat Sep 27, 2008 4:44 am

Well, I stay at a trim 200 lbs _ 6 footer...Doc says '200' OK for all the exercise I do...hitting at that weight is very effective for me as well.

I 'console' myself with two poached eggs and toast once a week.

We hear so much about eggs and cholesterol etc.

Would you eat more than two a week?

Van Canna · Post by **Van Canna** » Sat Sep 27, 2008 4:48 am

Egg beaters for regular eggs...do they taste good scrambled?...Are they protein?

Bill Glasheen · Post by **Bill Glasheen** » Sat Sep 27, 2008 4:56 am

Egg beaters are egg whites plus additives. Egg whites are pure albumin protein. You can't get too much better than that. Bodybuilders eat them by the dozen.

Van, egg beaters taste so close to the taste of scrambled eggs that I don't trust most restaurants to serve them when I ask for them (unless I know the chef). That's why I always order egg whites when out. But at home I will scramble some Egg beaters.

A LITTLE bit of egg yolk isn't too bad. One halfway measure is to have 3 egg whites with one egg yolk.

Bill

Van Canna · Post by **Van Canna** » Sat Sep 27, 2008 5:00 am

One yolk/three whites...sounds good scrambled...so I could have this twice a week or three?

Bill Glasheen · Post by **Bill Glasheen** » Sat Sep 27, 2008 1:45 pm

Two or three times per week sounds good, Van. Variety (other kind of breakfast) is a good thing.

You were asking about cereal. Well whole grain cereals are shown to be good for you. Here's a long term study showing this.

Liu S, Willett WC, Manson JE, Hu FB, Rosner B, Colditz G.

Division of Preventive Medicine and the Channing Laboratory, Department of Medicine, Brigham and Women's Hospital and Harvard Medical School, Boston, MA 02215, USA. siminliu@hsph.harvard.edu

BACKGROUND: Although increased consumption of dietary fiber and grain products is widely recommended to maintain healthy body weight, little is known about the relation of whole grains to body weight and long-term weight changes. OBJECTIVE: We examined the associations between the intakes of dietary fiber and whole- or refined-grain products and weight gain over time. DESIGN: In a prospective cohort study, 74,091 US female nurses, aged 38-63 y in 1984 and free of known cardiovascular disease, cancer, and diabetes at baseline, were followed from 1984 to 1996; their dietary habits were assessed in 1984, 1986, 1990, and 1994 with validated food-frequency questionnaires. Using multiple models to adjust for covariates, we calculated average weight, body mass index (BMI; in kg/m(2)), long-term weight changes, and the odds ratio of developing obesity (BMI > or = 30) according to change in dietary intake. RESULTS: Women who consumed more whole grains consistently weighed less than did women who consumed less whole grains (P for trend < 0.0001). Over 12 y, those with the greatest increase in intake of dietary fiber gained an average of 1.52 kg less than did those with the smallest increase in intake of dietary fiber (P for trend < 0.0001) independent of body weight at baseline, age, and changes in covariate status. Women in the highest quintile of dietary fiber intake had a 49% lower risk of major weight gain than did women in the highest quintile (OR = 0.51; 95% CI: 0.39, 0.67; P < 0.0001 for trend). CONCLUSION: Weight gain was inversely associated with the intake of high-fiber, whole-grain foods but positively related to the intake of refined-grain foods, which indicated the importance of distinguishing whole-grain products from refined-grain products to aid in weight control.

Moral of the story: eat more whole grain cereal, and less pastries.

- Bill

Van Canna · Post by **Van Canna** » Sat Sep 27, 2008 1:53 pm

Thanks Bill...I don't even look at pastries.

chef · Post by **chef** » Sat Sep 27, 2008 3:20 pm

Hey, Van, my sister and I use egg beaters on our Weight Watcher Diet. They are wonderful in omelets with sauteed mushrooms, peppers, and onions. You can put a very small sprinkle of low fat cheese just to not feel you are having to do without. The salsa is great on this, as Bill said.

IHOP also does incredible whole grain and nut pancakes and some wonderful pumpkin pancakes in the fall.

I also like tomato juice at breakfast occasionally...full of great lycopene.

Regards,
Vicki

IJ · Post by IJ » Sat Sep 27, 2008 5:57 pm

I wouldn't worry too much about the cholesterol in your eggs unless you have a cholesterol problem. Most of the cholesterol in your body you MAKE, and the triggers for making unhealthy cholesterol and fats for floating around in your blood are saturated fat and carbohydrate. In other words, cholesterol-free palm oil will screw up your cholesterol more than eating a ton of eggs. Obviously if you go for a protein breakfast solution for weight loss / energy / fitness, and you're going to be eating a lot fo em, its not a bad idea to lose some of the yolks.

The other thing to be considered here, with all this great advice, is that calories matter. In the end, your metabolism can be adjusted with diet and with muscle mass, but calories are calories and if you eat a bunch you gain weight, period. This is a major lesson of the low fat era--everyone pounded the "snackwells" which were high colorie and carb foods if fat free or low fat, and they gained weight--duh.

To illustrate how much this matters, an office worker was griping about his SIX-HUNDRED calorie diet to me 2 days ago. He was on an MD supervised plan to drop fast. How fast? Well, if he actually needed 2100 a day, and thus had dropped 500 x 3 kcal daily, he would still only loose 3 pounds a week (500 a day = 3500 a week and that's one pound of fat). It's also hard to increase exercise to make up for extra intake, unless your Phelps... the treadmill will only take a few hundred kcal per session. Obviously its far easier to stay slim than it is to make up lost ground.

The trick, then, is to find substitutes so you're not miserable (even if full), which means things like no sugar added low fat icecream or fro-yo in smaller quantities or heck, make a fruit smoothie with fat free plain yogurt and use a no calorie sweetner, if you like your frozen treats. Savor the high quality chocolate instead fo gorging on junk as was mentioned by Rick. Keep yourself more full with liquids or a salad before diving into the other stuff. If you are going to hit the birthday cake then you're not a bad person, but you can cut out most of the preceeding meal; that treat doesn't have to be extra, it can be instead of. And so on.

Rick's point about the dinner plate is major. The largest restaurant association upped their standard size dinner plate several inches a few years ago. It costs them little to overfeed you and keeps you coming back / satisfied. So not only do I try to choose healthy stuff when out, I now bring a take home tupperware container and set aside the excess from the get-go. Saves calories and trash. I believe many Americans just don't know what hunger is anymore. We eat till we're stuffed; that is "full" as in, "can't take any more." We ought to be eating until full, meaning just satisfied, then stopping, and waiting for hunger again. Instead eating for pleasure (and not working out) has become a major pastime and we're paying the price with our health.

Bill Glasheen · Post by **Bill Glasheen** » Sat Sep 27, 2008 8:10 pm

IJ wrote:
I wouldn't worry too much about the cholesterol in your eggs unless you have a cholesterol problem. Most of the cholesterol in your body you MAKE, and the triggers for making unhealthy cholesterol and fats for floating around in your blood are saturated fat and carbohydrate. In other words, cholesterol-free palm oil will screw up your cholesterol more than eating a ton of eggs. Obviously if you go for a protein breakfast solution for weight loss / energy / fitness, and you're going to be eating a lot fo em, its not a bad idea to lose some of the yolks.

It's not the cholesterol in the yolk; it's the saturated fat. From Wiki...

More than half the calories found in eggs come from the fat in the yolk; a 100 gram chicken egg contains approximately 10 grams of fat.

***

Harold McGee argues that the cholesterol in the yolk is not what causes a problem as fat (particularly saturated) is much more likely to raise cholesterol levels than the actual consumption of cholesterol.[14]

Animal fats are generally not heart healthy. Fish fat with its omega-3 fatty acids is the exception.

- Bill

Stryke · Post by **Stryke** » Sun Sep 28, 2008 6:04 am

A good plan Marcus. Where do you do all this working out?

Are you at a place where you can have access to the 'bells' and the space to work them?

I`ve got a full set of kettlebells at home , and access to a p[ower rack and all the plates I need .

I empty my garage and go from there , is also the place I throw down the mats , that and other training partners places .

I`m kinda over commerical gyms as much as I`m over belt mill karate organistaions (lots of paralells in quality and approach) ..... nice place to visit and hang out sometimes , but not where the real work is done for me .

fivedragons · Post by **fivedragons** » Wed Oct 01, 2008 7:10 am

Hey Rick, I've been doing the beginner level of intu-flow for about three weeks now, and I'm starting to feel like a human being again.

Thanks for sharing your experiences with this stuff. I plan to get the mini clubs and extension program, also the 15 pound club package when I can.

This is like physical therapy for obsessive karate victims, who are too tightly wound.

The main things I've been suffering are tennis elbow in the right arm and a clicking and painful left shoulder. But also my neck, lower back, and hips have just gradually gotten more and more stiff and unbalanced due to repetitive stresses and habitual tension over the last few years. In this short period of time, I have noticed a daily melting away of pain and stiffness, not to mention feeling much more balanced in my movement.

Just very good and healthy information.

Rick Wilson · Post by **Rick Wilson** » Thu Oct 02, 2008 4:53 am

"This is like physical therapy for obsessive karate victims, who are too tightly wound."

That about sums up the program.

Glad it is helping you too.