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DRYADSARAH
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7/20/14 2:54 P

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In the nutrition tracker, there is a link for foods that are not listed. You have to do all the work to figure out the new information, if you aren't just able to copy a box label, but the more you do that, the more your foods will be available.


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ARCHIMEDESII
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7/20/14 2:44 P



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Here is my questions
a) Is the trekmill recorded calorie burnt corrects

Treadmill calorie calculations are not always accurate. depending on how fast you were going, you could have burned 200 calories in an hour.

b) Would the body burnt calorie different between walking on the street vs walking on trekmill

Yes, there will be a difference. How much ? depends on a lot of different factors. Instead of worrying about how many calories you burn walking on a treadmill or walking outside, let's concentrate on the fact that you're doing more walking, in general. Becoming more active is what is important right now. We'll worry about calorie burns later. For now, concentrate on making your day a bit more active.

c) when tracking my food intake, for example, I use search box and type the food I am looking for, there is a whole list come up, how do I know with one on the list is the correct one for me

You don't. The Spark database doesn't have every single possible food listed. So, you make
a reasonable guess. This is not an exact science. How many calories we burn during exercise or how many calories we eat is a rough estimate. There will be a margin of error and that's okay.

Losing weight is about making BETTER choices, not perfect ones or exact ones.

d) Please advise how do you read label on the box ( for ingredient and fat, sugar ect...) to select the best cracker or yogurt for you . I do not know what to look for

Read this Spark Article. It will tell you what you need to know.

www.sparkpeople.com/resource/nutrition_art
icles.asp?id=145


e) How do I set to made my food profile public

If you go your Spark page. Click on EDIT MY SPARKPAGE. Near the top of the page is a list. There is a box to check or uncheck. You want to check the box that says Share my food tracker. There is also one that makes your page private or not. Look through the list for things you do and don't want to let people see.

Also, you might want to read some of the questions posted in the technical help section.

www.sparkpeople.com/community/help_all_faq
s.asp




DRYADSARAH
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7/20/14 1:50 P

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I actually use NutriMirror for calculating my exercise. As far as I can tell, it is the calculator that is closest to what I come up with when I work it all out by hand, and it is done in just a couple of clicks instead of taking an hour to figure out each activity and how sedentary I was on that particular day outside of exercise!



DRYADSARAH
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7/20/14 1:47 P

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There is no difference in the amount of calories burnt if you break the walking up into sections, but you will not build up your cardio endurance as quickly.

As for walking shoes, as a running coach, I am going to tell you to go to a running store (Not a general sports store!) and get specially fitted for your shoes. When you do, make sure to bring in or wear the shoes you wear the most. They will want to look at the wear patterns, along with having you walk around the store to see how the shoes fit. Each person will have something different that works for them, and this is truly the only way to figure out what is best for you.



DRYADSARAH
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7/20/14 1:42 P

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Tried to copy and paste this and then delete, so I didn't have a wall of posts. Oh well. At least I tried.

Edited by: DRYADSARAH at: 7/20/2014 (13:51)


DRYADSARAH
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7/20/14 1:40 P

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If you cook your own food, you have to add up the calories for each ingredient and then divide to figure out the amount for a single serving. Calorie King is your friend for this! It is also a pain, though. I usually aim to add one or two new meals on my personalized meal list each week, and guestimate on the rest if they aren't already in the food tracker. By doing this, eventually you will only have to take the effort every once in a while when you are trying something new.

If the nutrition tracker is suggesting 1500 calories a day, please do not go less. It really is bad for you and your body will let you know.


Edited by: DRYADSARAH at: 7/20/2014 (13:50)


VNFILM
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7/19/14 11:40 P

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I did my walk on the trekmill early today. After walking almost 3 miles ( 1hrs), The trekmill shows I burnt 163 calories . I thought I should burnt more than 200 calories at least . I set the trekmill run at 2.9 mile /hr

Here is my questions
a) Is the trekmill recorded calorie burnt corrects
b) Would the body burnt calorie different between walking on the street vs walking on trekmill .
c) when tracking my food intake, for example, I use search box and type the food I am looking for, there is a whole list come up, how do I know with one on the list is the correct one for me
d) Please advise how do you read label on the box ( for ingredient and fat, sugar ect...) to select the best cracker or yogurt for you . I do not know what to look for
e) How do I set to made my food profile public

Thank you

Edited by: VNFILM at: 7/20/2014 (00:44)


MLAN613
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7/18/14 8:51 P

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2000 steps is approximately 1 mile. Everyone's stride is different. So, one person may have around, say 1800 steps to a mile, another 2000, and another 2100, etc.





VNFILM
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7/18/14 5:28 P

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ARCHIMEDESII,

Thanks for your shoes tip. I bought my shoes at Big 5 store and unsure why my right food hurt . The bunion on my right foot just minor, not severe at all .I will see a foot Dr next week to see what he has to say about that .

For the time being, I will doing 2 (30 minutes walking per day instead of 1 hrs) . Do you know if I will have the same calorie burnt for my exercise . I am determine to walk 2 miles daily (to burn at least 200 Kcal daily) and gradually increase to 4 miles per day .

I also have a question. Do you know how many steps in 1 mile . I Google the information on the net, some say it is 1500 step while other said 2000 step?


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ARCHIMEDESII
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7/18/14 10:50 A



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VNFILM,

There are a lot of different brands of shoe. What works for me, might not work for you.

Because of your bunion, you should consider being fitted for a proper pair of walking shoe by a reputable running or sports store.

Do you have a good sports store near you ? You might see if you're near a chain called Fleet Feet. that's a popular sports store where you can find good running or walking shoe. Some of the pain in your feet can be relieved by wearing good shoes. So, if you're not sure what shoes to get, then you need to go to a good sports store to be fitted.

We can't tell you what shoe to buy. You need to try on different pairs at the store to see which brand best fits your feet.

Let me give you an example with running shoes. I usually wear a size 9 shoe. However, if I try on pairs of size 9 running shoes, they are not the right size even though they are a nine. When a person starts to run, they need a half size bigger than what they normally wear. So, when I shop for running shoes, I need a size 9.5, not a 9.

Will you need a bigger size when you choose a walking shoe ? Maybe. and that's why you need to go to a reputable sports store to be fitted. Don't choose the shoes yourself. Because you have a bunion, that needs to be considered when you try on shoes. You may be wearing shoes that are too tight if your bunion hurts when you walk.




SPARK_COACH_JEN
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7/18/14 6:14 A

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V,

I would recommend being fitted for a pair of shoes at a specialty running/walking store. The brand that works for one person won't necessarily work for another, and the professionals at the store should be able to find the right shoe for you.

Here's a direct link to SparkRecipes:

www.sparkrecipes.com

Click on Calculate/Add Recipe at the top.

Coach Jen

Edited by: SPARK_COACH_JEN at: 7/18/2014 (06:15)
"You may have a fresh start any moment you choose, for this thing that we call "failure" is not the falling down but the staying down." Mary Pickford

"No matter how slow you go, you are still lapping everybody on the couch."


VNFILM
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7/18/14 12:04 A

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Archimedes and Coach Jen,
Thank you and please continue to give me good advice needed so that I can be succeed in my weight lost this time .

I took Tylenol to help with the pain and it helps a lot. So far, I am still doing exercise daily ( 1hr/day) . I understand that it takse time to lose weight and I hope I will begin to see the pound drop in a couple weeks from now .

I am new to this website and I am not a technical person, so navigate around to figure out how everything works , still a challenge for me. I will take a look at the link ((www.sparkrecipes.com) to see if I can figure out how to use it to calculate my cooking dish

Regarding exercise, right now, I walk 1 hrs daily ( Approximately 2 miles) . I wonder is there any different ( in calorie burnt ) between 1 hrs waking straight vs 3 mini walking (15 minutes walking in the morning, 30 minutes walking at lunch and 15 minutes walking in the afternoon) .

If you know any good brand of walking shoe, please recommend it. I have changed 3 different pair of shoe so far, but nothing works, my right foot ( area above the big joint of big toe, bunion area) hurting when I walk . When I begin the walk, it does not bother me that much. However, after 30 minutes of walking, the pain increase more and very uncomfortable to take another step forward. I have no problem with my left foot . I try to change shoes first to see if that help .

Kastra,
Thank you for your chime in . I will keep that in mind . I know my health is not that good currently. I am taking the right step to improve it. I will add more exercise into my fitness plan after I am doing very well with my walking exercise .





Edited by: VNFILM at: 7/18/2014 (00:07)


KASTRA
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7/17/14 1:00 P

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Archimedes and Coach Jen are awesome!

As far as the back pain, I can only offer my own experience but I had quite a bit of back pain prior to starting exercise and it was dull but nagging one I did. My doctor checked me out and felt I had a muscle imbalance. Your stomach muscles are used to hold you in an upright, seated position and your back does very little. If you've lived a primarily seated life until now, your back muscles may not be up to the task of the new stresses.

I added some basic back strengthening exercises along with lower-body exercises to work my gluts and the pain has mostly disappears and only resurfaces when I really push a workout for longer than I should have. Check out the exercises available on this site. I added Superman, Swimming, and Back Extensions to my core strength training group. Start slow and listen to your body, and over time, increase the time you hold Superman and Back Extensions and the reps to Swimming. I added squats, lunges, and an exercise I forget the name of - haven't found it on SP - where I get on my hands and knees and raise one leg straight out behind me, keeping my knee bent until my thigh is parallel to the floor, then back down. After a few weeks, the pain reduced considerably, and months later, I've only had a twinge once (this week actually, but I pushed this weekend's workout way too hard).

Starting: 41.1 BMI and extremely sedentary
Current: 28.0 BMI with strength-training and low-impact cardio
Mini-goal: 29.9 BMI (about 164 lb) - DONE on 8/6/14! I'm no longer obese!
Mini-goal: 5K walk or run
Mini-goal: 24.9 BMI (about 136 lb)
Mini-goal: half-marathon walk or run
GOAL: 23 BMI (about 125 pounds), fit and active


 current weight: 163.4 
 
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ARCHIMEDESII
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7/17/14 11:26 A



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VNFILM,

I know you want to lose the weight fast, we all did when we decided we needed to lose. But weight loss is a slow process that takes time. You didn't gain the weight overnight. It's not coming off overnight. there is no fast way to lose the weight safely. It's going to take time.

So, don't assume something is wrong because you haven't lost 1-2 in the first couple of weeks. it's only been two weeks. It could take 6-8 weeks of healthy eating and a little regular exercise before you see a change in that scale. And that too is perfectly normal.

Because you have been sedentary, you do need to slowly ease into a walking routine. Some of your back ache may be related to that lack of activity. If you're not used to walking 2 miles per day, then start with 1 mile. As I mentioned in my previous reply, your strength and endurance will increase with time.

Some people can get an upset stomach if they exercise right after eating. You might consider finding a different time for your walks. Could you get up earlier in the morning ? You may find a morning walk a great way to start your day. Later, once you are in more of a walking routine, you could try walking after dinner again.

What is the difference between one cup and one serving ? They can be two different things. It depends on the food. Here is a simple way to determine what a portion size is. Look at your palm. a piece of steak or chicken should be about the size of your palm 4 oz cooked. Your serving of beef/broccoli should also be about palm sized too.

Using Chinese take out as an example, the beef broccoli lunch special could easily feed two people. Half a lunch special would be a normal portion of beef/broccoli and rice for one person.

If Americans suffer from anything, they suffer from portion distortion. Our portion sizes have been oversized for years. The problem is that when a person sees what a real portion should be, they feel deprived. What to do ? Eat more fresh fruit and veggies. Americans don't eat enough veggies. If you were to increase the amount of veggies you eat, like more broccoli, eventually, your weight would decrease. Veggies are high in fiber and low in calorie.





SPARK_COACH_JEN
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7/17/14 6:52 A

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V,

I'll try to answer some of your questions :)

It's fine to walk after a meal if that works for you. Some people feel sick if they exercise too close to meal time, but others feel fine. Are you wearing good shoes that fit properly and aren't worn out? Bad shoes will give you all kinds of aches and pains. It's also normal to be a little sore when you start a new activity. Just make sure you're taking rest days each week, as well as doing a good warm up, cool down and stretch as part of each workout.

If you're cooking from a recipe, I'd recommend using SparkRecipes (www.sparkrecipes.com). Click on the Recipe Calculator tab at the top, put in your ingredients and it will calculate the nutritional information. Then there's a button to click to add it to your food tracker on SparkPeople.

I would recommend following the nutritional recommendations your SparkPeople program has given you. Eating too few calories is likely to hurt your weight loss progress in the long run. Sometimes it takes a least a few weeks or more to start seeing progress on the scale. So don't let one week's results determine whether or not you're on the right track.

Hope that helps,

Coach Jen

"You may have a fresh start any moment you choose, for this thing that we call "failure" is not the falling down but the staying down." Mary Pickford

"No matter how slow you go, you are still lapping everybody on the couch."


VNFILM
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7/16/14 9:31 P

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ARCHIMEDESII,
No my back does not hurt during the exercise, it just the afterwards. The back muscle and the side of my body are aching or sore . I begin my walking 4 days ago after many year not doing any exercise at all . I just wonder if exercise ( walking) after a meal is good to do

I am cooking for entire family. Beef broccoli is just an example. I can not find a good recipe on the web for food we normally eat daily . The problem I am facing is how can I know the total of calorie of the food I cook in order to know exactly number of calorie so that when eating the food (I cook), I know how many calorie I assume for lunch or dinner . I am very serious of loosing weight this time and I have a baker scale at home

For counting calorie in take, I am confused between 1 serving and I cup serving . How do I know when I serving equal how many gram or how many oz, or how many cup

I need to lose 70 lbs to be health again ( current weight 1705 lbs) . This is my second week of dieting . Since , I do not know my calculation of calorie intake is correct, I set my base calorie 100 -1200 kcal to make sure I do not consume more than 1200 KCAL just in case .

Yes, I set up Spark nutrition software . It suggests my calorie intake ~1500/ kcal per day

No I have not had a physical check up yet . Will do soon.

I understand that I set myself up for healthy eating habit , not just diet alone. But I want to loose my weight as soon as I can . I set up to loose 1 lb / week and see nothing happen yet .

This is me second week of dieting, I have been consume around 1200 KCal / day. I just wonder if my in take calorie is too low, why my weight do not change at at. I am worried that I am still eating more than 1200Kcal that why I do not see my weight begins to come down yet ? I am wonder what did I do wrong?



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ARCHIMEDESII
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7/16/14 3:04 P



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VNFILM

1) I am 54 years old and obese. For a few days, I do normal pace walking exercise 2 miles / day. I feel O.K but the muscle at my back hurts . I just wonder if it is ok to do my walking daily or I should just do 3-4 times per week . I mean is exercise 1 day, skip the next day .

If you've been sedentary for a very long time, you want to slowly ease into a regular routine. How long have you been walking 2 miles ? If it's only been a couple of weeks, then stick to 2 miles before increasing the amount you walk.

What are you wearing for shoes ? Some of your back ache could be a result of wearing shoes that don't support your feet. If you're obese and starting to walk, you need to make sure you're wearing good shoes for support.

Also, 2 miles might be too much for you to start. If your back hurts at 2 miles, then only walk 1 or 1.5 miles. Only walk as far as you feel comfortable. Don't push through the pain, you'll just end up with an injury.

My advice would be to make sure you're wearing good shoes that support your feet. Don't walk so far that your back hurts. That might mean you start with 1 mile per day. Your strength and endurance will increase with time and regular practice.


2) How do you calculate the calorie of certain food (Broccoli with beef) if you cook it your self. Please give me an example so that I can understand . I want to cook my own food

Having a food scale helps in order to measure portions. For beef and broccoli, are you cooking for one person or your family ? You might use a half a pound of beef for a family of 4. That would be about 2 oz per person. Beef and broccoli doesn't use a whole lot of beef. Broccoli is very low in calorie. If you use a head of broccoli, figure 3-4 oz per serving per person. Then you have the soy or oyster sauce, wine vinegar and a little salt. Figure 300-350 calories per portion per person for a small serving of beef/broccoli.

3) I have been eating ~1000 kcal / day and O.K with it . However, there is time during the day, I feel tired and weak but not hungry . When I feel that, I drink 1 cup of vanilla soymilk and I am fine again and I can walk 2 miles easily. Does it mean I don't eat enough food or why my body is like that.

If you're obese, 1,000 calories per day is far too low. How much weight are you trying to lose ? Depending on how much you want to lose, say 1-2 pounds per week, the absolute LEASE amount of calories an adult woman should eat is 1200.

Have you filled out the Spark nutrition software ? If not, start there. Let the software calculate what you need to eat each day to lose one pound per week. And I would encourage you to start with one pound instead of two. Two may be a bit too ambitious to start.

If you're not used to eating at such a drastically cut caloric intake, you shouldn't start so low. The Spark software may calculate you need to eat 1500-2000 per day depending on how much you currently weight.

The larger a person is, the more calories they need to stay healthy. As you lose weight, the number of calories you need will decrease. If you eat too little starting out, you're going to end up miserable later.

Thus the need to SLOWLY ease into a routine. Remember, you're trying to change habits learned over a life time. That's not going to happen overnight, a week, a month or even a year. Change takes time. Thus the need t be patient with yourself and your body.

One last point, when is the last time you had a full physical ? if you haven't been to the doctor in a very long time, you should go. The road to good health should include regular visits to the doctor for a physical and blood work.

And you can also talk to your doctor about your back ache. I'm just guessing that you're wearing the wrong shoes. Something else could be the cause.





VNFILM
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7/16/14 2:24 P

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1) I am 54 years old and obese. For a few days, I do normal pace walking exercise 2 miles / day. I feel O.K but the muscle at my back hurts . I just wonder if it is ok to do my walking daily or I should just do 3-4 times per week . I mean is exercise 1 day, skip the next day .

2) How do you calculate the calorie of certain food (Broccoli with beef) if you cook it your self. Please give me an example so that I can understand . I want to cook my own food

3) I have been eating ~1000 kcal / day and O.K with it . However, there is time during the day, I feel tired and weak but not hungry . When I feel that, I drink 1 cup of vanilla soymilk and I am fine again and I can walk 2 miles easily. Does it mean I don't eat enough food or why my body is like that.

Thank you







 
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