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<blockquote data-quote="Marguerite" data-source="post: 134643" data-attributes="member: 1991"><p>I'll share with you some of the gems I've found in the book - "the CSIRO total wellbeing diet" book (Penguin Books, 2005). On reading it I was reminded of the dietician whose diet made me gain, but if I go through this book and try to adapt it to me, I think I might have some success.</p><p></p><p>The pills - I'm getting them. The pharmacist had to order them in, they'll be here hopefully Monday, so I begin them on Tuesday. I am going to either tip them out of the capsule and down the contents, or transfer them to another gelatine capsule and take it that way. By sheer fluke, other medications I take included a SR pain killer in a large gelatine capsule which actually says in the instructions, that it can be emptied out of the capsule and taken just as contents, as long as you don't chew the little bead thingies. So I can do it that way, to get the spare empty capsule.</p><p></p><p>Other blood tests - they're done fairly regularly. That's how the liver thing was picked up, it was a routine blood check. My thyroid hormones probably could do with another look - I don't think they've been done for a year or so. But I would be the first in the family with an underactive thyroid; in our family, overactive has hit about half the women.</p><p></p><p>Trinity, I looked through those rules. Some of them I have been doing for a while. Others I have done in the past but recently relaxed a bit (about a year ago, when the neurologist told me to forget about dieting and to just eat sensibly). But when I look at what I was already doing - still eating a diet low in fat compared to most people, definitely lower in sugar and lower in carbs, not drinking ANY alcohol and I've never smoked in my life - I can't understand why my liver is this bad.</p><p></p><p>So far, I've cut out as much sugar as I could. However, I did have a bowl of corn flakes for breakfast and when I checked the box later, I found they have some sugar in the recipe. Plus, they are far too high in salt. I could taste it. So despite what the diet book says, no more cereal.</p><p>I did look through the store this morning when I went down the road. ALL cereals are out, for me. Plain muesli is my cereal of choice, diet-wise and for many other reasons, but I can't eat it because it's based on rolled oats. All other cereals, including the expensive healthy ones and the ones promoted for diets - the one lowest in sugar had 4.4 g of sugar PER SERVE. That's a teaspoonful. Not acceptable. I didn't even bother checking All-Bran - I've had it before (when in hospital a few years ago - by the way, I gained weight in hospital, too, even though my doctor had put me on a light diet to lose weight, plus I was exercising with an Occupational Therapist (OT) supervising). Rather than pay for All-Bran, I may as well try to eat a cardboard box. It has the same sort of fibre and tastes just as good.</p><p></p><p>On the way home I dropped in on my good friend who also has a weight problem (but no health problem). She said, "Try Cheerios, they're good for you."</p><p>No flamin' way! I told her to check the nutrition panel, see how much sugar there is. Cheerios may be great for kids, and young active adults, they are a good energy start to the day but too much sugar! She was surprised.</p><p></p><p>Then she had a brainwave - "Make your own muesli!" she said.</p><p>Now, I used to do this, when I was in hospital after having difficult child 3 I really liked the high-fibre muesli the hospital dieticians made up just for us new mums. I asked for the recipe, and was given a copy, then I made up my own and was eating a lot of it (and losing a fair bit of the baby weight) when I began to get nasty gastric symptoms. At first I thought I had developed a milk intolerance. Then I tested everything I could, and it turned out to be my muesli, so I stopped making it and eventually had to throw away the stuff (nobody else could/would eat it). Then I tried eating husband's muesli (a commercial brand) and found I got the same reaction. At the time I thought the problem could have been wheatgerm, or bran. I'm still not certain. But I've since identified that I DO have a problem with oats, which were also an ingredient common t both.</p><p></p><p>So my friend and I are going to try to concoct a muesli we both like, which I can eat safely, from purchased raw materials. That won't happen for another two weeks though, probably not until after Easter, because we're both busy for a few weeks. Her daughter gets married next Saturday, then it's Easter and we've got friends visiting from Philadelphia.</p><p></p><p>I'm continuing to watch all sugar and fat intake. If the sugar is natural and is accompanied by fibre (such as a piece of fruit) then I'll eat two serves maximum a day (from the CSIRO book).</p><p></p><p>It's a good book. And those numbers you were talking about (someone, anyway) about how much we burn in calories or kilojoules - this book has the info.</p><p></p><p>You can calculate your daily calorie output as follows:</p><p></p><p>Women:</p><p>655.1 + (9.56 x weight in kilos) + (1.85 x height in cm) - (4.68 x age in years)</p><p></p><p>Men:</p><p>66.47 + (13.75 x weight in kilos) + (5 x height in cm) - (6.76 x age)</p><p></p><p>To get this in kilojoules do a last calculation by multiplying the number by 4.2.</p><p></p><p>It then has a chart with activity factors. You multiply these with the number you get, to get an adjustment based on your activity level. And here's where I think it goes wrong for me - there isn't anything describing my activity level. The closest I can get is the figure for someone who works a desk job.</p><p>According to the chart you multiply your output figure by a number varying from 1.2 for sedentary, to 1.9 for someone extremely active, such as in training for marathon running. For me, I think I need to leave it as it is. And no, you can't multiply it be a number less than 1, because just living and breathing burns up calories.</p><p>Remember, this is from "the CSIRO total wellbeing diet" book, if you want to try and grab a copy for more info.</p><p></p><p>So for now - cut back all sugar. Be even more scrupulous/go back to cutting out fat (as long as it doesn't mean getting sugar into my diet - fat is preferable to sugar). Cut back on carbs, but eat SOME good carbs (again, as defined by CSIRO). Wholegrain wholemeal bread (no more than 2 small slices a day, preferably only 1). Cornmeal products in moderation (taco shells, a small number of baked corn chips maybe). No rice (except maybe brown rice) and no potatoes. As many vegetables as I want (most are permitted) either raw or steamed. And a fair bit of lean protein.</p><p></p><p>And I will have to be careful to not start in earnest before Tuesday, but I actually have started a bit already. </p><p></p><p>One thing I've been hoeing into and enjoying - I cooked osso bucco a few days ago and hardly anyone's been eating it. Inevitably my recipe produces a lot of gravy which is thick with vegetables. I've been having the gravy as a rich soup (tastes like minestrone without the beans & pasta) and it's been enough for me for a meal. Practically no carbs - I did flour the meat, but using gravy beef the sauce thickens itself.</p><p></p><p>So it has begun. Here we go.</p><p></p><p>Marg</p></blockquote><p></p>
[QUOTE="Marguerite, post: 134643, member: 1991"] I'll share with you some of the gems I've found in the book - "the CSIRO total wellbeing diet" book (Penguin Books, 2005). On reading it I was reminded of the dietician whose diet made me gain, but if I go through this book and try to adapt it to me, I think I might have some success. The pills - I'm getting them. The pharmacist had to order them in, they'll be here hopefully Monday, so I begin them on Tuesday. I am going to either tip them out of the capsule and down the contents, or transfer them to another gelatine capsule and take it that way. By sheer fluke, other medications I take included a SR pain killer in a large gelatine capsule which actually says in the instructions, that it can be emptied out of the capsule and taken just as contents, as long as you don't chew the little bead thingies. So I can do it that way, to get the spare empty capsule. Other blood tests - they're done fairly regularly. That's how the liver thing was picked up, it was a routine blood check. My thyroid hormones probably could do with another look - I don't think they've been done for a year or so. But I would be the first in the family with an underactive thyroid; in our family, overactive has hit about half the women. Trinity, I looked through those rules. Some of them I have been doing for a while. Others I have done in the past but recently relaxed a bit (about a year ago, when the neurologist told me to forget about dieting and to just eat sensibly). But when I look at what I was already doing - still eating a diet low in fat compared to most people, definitely lower in sugar and lower in carbs, not drinking ANY alcohol and I've never smoked in my life - I can't understand why my liver is this bad. So far, I've cut out as much sugar as I could. However, I did have a bowl of corn flakes for breakfast and when I checked the box later, I found they have some sugar in the recipe. Plus, they are far too high in salt. I could taste it. So despite what the diet book says, no more cereal. I did look through the store this morning when I went down the road. ALL cereals are out, for me. Plain muesli is my cereal of choice, diet-wise and for many other reasons, but I can't eat it because it's based on rolled oats. All other cereals, including the expensive healthy ones and the ones promoted for diets - the one lowest in sugar had 4.4 g of sugar PER SERVE. That's a teaspoonful. Not acceptable. I didn't even bother checking All-Bran - I've had it before (when in hospital a few years ago - by the way, I gained weight in hospital, too, even though my doctor had put me on a light diet to lose weight, plus I was exercising with an Occupational Therapist (OT) supervising). Rather than pay for All-Bran, I may as well try to eat a cardboard box. It has the same sort of fibre and tastes just as good. On the way home I dropped in on my good friend who also has a weight problem (but no health problem). She said, "Try Cheerios, they're good for you." No flamin' way! I told her to check the nutrition panel, see how much sugar there is. Cheerios may be great for kids, and young active adults, they are a good energy start to the day but too much sugar! She was surprised. Then she had a brainwave - "Make your own muesli!" she said. Now, I used to do this, when I was in hospital after having difficult child 3 I really liked the high-fibre muesli the hospital dieticians made up just for us new mums. I asked for the recipe, and was given a copy, then I made up my own and was eating a lot of it (and losing a fair bit of the baby weight) when I began to get nasty gastric symptoms. At first I thought I had developed a milk intolerance. Then I tested everything I could, and it turned out to be my muesli, so I stopped making it and eventually had to throw away the stuff (nobody else could/would eat it). Then I tried eating husband's muesli (a commercial brand) and found I got the same reaction. At the time I thought the problem could have been wheatgerm, or bran. I'm still not certain. But I've since identified that I DO have a problem with oats, which were also an ingredient common t both. So my friend and I are going to try to concoct a muesli we both like, which I can eat safely, from purchased raw materials. That won't happen for another two weeks though, probably not until after Easter, because we're both busy for a few weeks. Her daughter gets married next Saturday, then it's Easter and we've got friends visiting from Philadelphia. I'm continuing to watch all sugar and fat intake. If the sugar is natural and is accompanied by fibre (such as a piece of fruit) then I'll eat two serves maximum a day (from the CSIRO book). It's a good book. And those numbers you were talking about (someone, anyway) about how much we burn in calories or kilojoules - this book has the info. You can calculate your daily calorie output as follows: Women: 655.1 + (9.56 x weight in kilos) + (1.85 x height in cm) - (4.68 x age in years) Men: 66.47 + (13.75 x weight in kilos) + (5 x height in cm) - (6.76 x age) To get this in kilojoules do a last calculation by multiplying the number by 4.2. It then has a chart with activity factors. You multiply these with the number you get, to get an adjustment based on your activity level. And here's where I think it goes wrong for me - there isn't anything describing my activity level. The closest I can get is the figure for someone who works a desk job. According to the chart you multiply your output figure by a number varying from 1.2 for sedentary, to 1.9 for someone extremely active, such as in training for marathon running. For me, I think I need to leave it as it is. And no, you can't multiply it be a number less than 1, because just living and breathing burns up calories. Remember, this is from "the CSIRO total wellbeing diet" book, if you want to try and grab a copy for more info. So for now - cut back all sugar. Be even more scrupulous/go back to cutting out fat (as long as it doesn't mean getting sugar into my diet - fat is preferable to sugar). Cut back on carbs, but eat SOME good carbs (again, as defined by CSIRO). Wholegrain wholemeal bread (no more than 2 small slices a day, preferably only 1). Cornmeal products in moderation (taco shells, a small number of baked corn chips maybe). No rice (except maybe brown rice) and no potatoes. As many vegetables as I want (most are permitted) either raw or steamed. And a fair bit of lean protein. And I will have to be careful to not start in earnest before Tuesday, but I actually have started a bit already. One thing I've been hoeing into and enjoying - I cooked osso bucco a few days ago and hardly anyone's been eating it. Inevitably my recipe produces a lot of gravy which is thick with vegetables. I've been having the gravy as a rich soup (tastes like minestrone without the beans & pasta) and it's been enough for me for a meal. Practically no carbs - I did flour the meat, but using gravy beef the sauce thickens itself. So it has begun. Here we go. Marg [/QUOTE]
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