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Hi, I’m new to this, just starting week 4 of the 8 week plan and have a couple of questions… I have high blood pressure and I’ve noticed that the systolic rate has come down but not my diastolic rate. Is there some food in particular that I could add into my diet that would help with this? Secondly, before I started with the Trimdown Club, I had purchased a container of organic superfood powder, ingredients as follows:Cacao,Acai,Camu camu, Chlorella,Goji berry, Moringa, Spirulina,and Wheat Grass. Is it okay to take along with this healthier way of eating, given that I’m also on medication as follows: – 125 mcg daily Thyroxine, 20mg daily Fluoxetine and currently on Dioxycycline, 100mg daily for the next month as part of a 3 month course for Acne Rosacea skin problems. Any help would be appreciated. Thank you.
Hi, as others I am new wIll start on the 8 week plan tomorrow. When weighing the meats is it raw or cooked?
Also, what is the time line for meals vs snack, how much time between.
Thanks
MichelleHi, dtaurus. If you are physically fit, it is likely that you can. If you hit a plateau (weight loss stops), please do repost here, and I would be happy to work with you.
Hi,
I am new in Trim Down Club, I have had weight problem about 17 years, several times I have lost weights but it back to over weight quickly.
Due to Sciatic pain, I want to lose weight seriously but I want to go slowly but permanently.
I don`t know what is wrong with me but when I am using of protein and vegetable without any things else, I could withdraw my weight.
I have started my plan since yesterday but I am following the menu planner.
Could you please advise me about my problem?
I should eat only two protein and vegetables, then any things else, don`t I?Hi, SecretaryBird. Hopefully you are being followed by a healthcare professional for your high blood pressure. In addition to limiting sodium intake (mostly from overly processed foods, which we discourage in any event), it i s recommended to increase intake of foods high in potassium, magnesium, and/or calcium, which tend to be bright orange-yellow fruits and vegetables (though also including bananas and regular potatoes) and deep green leafy vegetables (which I would recommend you steam before eating, since you are taking Thyroxine).
The superfood powder looks fine – just make sure there isn’t added sugar or artificial sweeteners, etc.
Because of the antibiotic, I would recommend you get a source of probiotics, i.e. from yogurt or kefir (also high in calcium and potassium, fairly low in sodium).Hi there, I’m currently on day 5 and am really enjoying this eating plan. Just wondering if you know what the Australian equivalent to Digestive Biscuits is and also wondering about the Waffles. The only waffles I’ve seen here are Danish Waffles which are so delicious but very sweet and buttery. Is this also what American waffles are like? It seems too goos to be true that I could eat the Danish ones! I’ve sorted out the ‘chips & fries’ dilemma already lol! Thanks 🙂
I’m new and have a few questions regarding counting foods.
How bad is it if I go over the protein number in a meal as long as my menu planner still says I’m ay 87%. Am I’m worrying over nothing? I especially like an occasional 2nd egg with breakfast when I mix them with peppers and onions on the stove and it helps to have a change where I’m not eating a microwaved egg (with salsa) on a whole wheat muffin.
On the subject of breakfast, can I assume that’s not a problem to add relatively low-cal veggies like peppers and onions or salsa to eggs as long as I eat my fruit as well?
And is there any reason to not switch fruits for veg in snacks as long as I usually eat the extra veggies at breakfast.
I would also suggest that you make a change on the menu planner that allows for smaller amounts of greek yogurt than 6 oz. I can always only use 4 oz for snack, but it’s difficult to remember when my menu plan says 6 oz, but that puts me over on protein and really is more than a snack to me. I also use it instead of sour cream (why buy both?) so I’d like to know how to count it (or have it on menu planner) by the tbsp. I know you have it a free spread, but I doubt you mean it as still ‘free’ if I’m dolloping 2 or 3 tbsp on a sweet potato.
I’m also a bit confused on counting cheese. I like sharp cheddar. I use it shredded (as it looks like more) but I cannot decide whether cheddar is “cows milk, hard” or “brick cheese” and they have different values.
Also, do you have a page that tells us how to take the nutrition info on a package and figure the exchanges for ourselves? I haven’t found one, but it would be helpful.
Lastly, I love tomato soup which doesn’t really fit in your menu planner since it isn’t commercial ‘chunky’, but I assume that’s where I should put it? The only problem I see is that tomato soup has only 2g protein in 1 cup, that seems pretty low to equal 1 serving of protein. I’m aware you have a recipe that adds protein in lentils, but I usually revert to tomato soup on days I don’t want to cook. How should I count this so I know I’m getting enough protein in the meal (I often add cheese toast or top with yogurt – but I’d prefer it to be on the meal planner)
Hi Ossie-Sharon, just to thank you for your helpful advice and apologise for taking so long to reply. Life is always busy! I am under my doctors care for the high blood pressure, not yet on tablets which I am anxious to avoid, aiming to bring the blood pressure down by more natural means if possible. I’ll endeavour to add in the items you suggest and thank you again!!
Hi, Rommi. The equivalent would be something like Arnott’s Salada (we recommend the wholemeal version, of course). A digestive biscuit is basically any cracker with baking soda or malt extract in the ingredients.
Hi, hwyla. Going over the protein and vegetable amount isn’t generally a bad thing, unless you have a kidney or liver problem, and you don’t overdo your total daily food intake. Extra eggs (especially high-quality eggs) with extra vegetables in the morning is a particularly advantageous start to your day 🙂 In general, extra vegetables are very welcome in this program, including when they take the place of fruit.
Regarding the yogurt amount, there has been quite a bit of back-and-forth about this with various input from Clubmembers, and I see your point. Until it is changed, since you like an extra egg, don’t worry about having the entire Greek yogurt serving – you’re good to go. You absolutely can use it in place of sour cream; regarding “free” status, the limit is 2 Tbsp for full-fat, 3 Tbsp for 2% fat.
Cheddar is “brick cheese” – it is one of the fattier choices, but shredding it makes it go a long way.
To convert nutrition information on labels to exchanges, use the following translation:
1 carb = 15 grams of carbohydrates + up to 3 grams of protein
1 protein = 7 grams of protein + up to 5 grams of fat
1 fat = 5 grams of fat
1 vegetable = up to 5 grams of carbohydrate + up to 2 grams of protein
1 fruit = 15 grams of carbohydrate
1 sweet = approximately 15 grams of carbohydrate + approximately 5 grams of fat
Please also see our full list of exchanges for individual foods: http://www.trimdownclub.com/exchanges-lists.
Lastly, tomato soup is just like vegetable juice, so each 1/2 cup (4 fluid ounces or 120 ml) would be a vegetable exchange, so no worries about it standing in for protein exchanges. Added lentils and cheese on toast will do that very nicely, and count as part of the carb exchange, too.I have been trying the plan for 1 wool. Sometimes I miss a snack. Should I squeeze it in or just move n to the next meal?
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