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BTD Forums  /  Eat Right 4 Your Type  /  Excercise for O's
Posted by: slee, Wednesday, October 4, 2006, 12:52pm
I know, I know we need lots of vigorous excercise.
I'm wondering what other O's are doing to get their excercise in.
I walk very briskly 5 days a week, 2.5 miles right now in 35 minutes. I plan to increase the distance gradually. I think I also need to add some weights/resistance training...
I have been on BTD for three full weeks now and have not really seen any benefits. I have cut out most avoids ... still crave bleu cheese crumbles on my salads and a cup of coffee about every other day.
I need to lose about 15 pounds and would like to know how. I'm keeping fruits and nuts to a minimum, should I cut them out altogether for now?
Any help  would be greatly appreciated.


Posted by: 405 (Guest), Wednesday, October 4, 2006, 1:49pm; Reply: 1
I started the diet for arthritis in mid-August.  Right now, I hope I'm going through some toxic cleansing or something, because I hurt more than ever and feel like I'm falling apart.  I have eliminated all avoids (except 2 cups of coffee in the morning) and do lots of vigorous exercise - running, biking, weight lifting.  I'm taking lots of bromelain and switched to n-acetyle glucosamine.  I believe alot of my pain is due to my buried feelings about things going on in my life right now, but I thought the diet would at least help me through this.  I will soldier on . . .

BTW, I have lost weight without even trying, which is one of the pleasant side effects.
Posted by: Debra+, Wednesday, October 4, 2006, 2:17pm; Reply: 2
Quoted from Michele
I started the diet for arthritis in mid-August.  Right now, I hope I'm going through some toxic cleansing or something, because I hurt more than ever and feel like I'm falling apart.  I have eliminated all avoids (except 2 cups of coffee in the morning) and do lots of vigorous exercise - running, biking, weight lifting.  I'm taking lots of bromelain and switched to n-acetyle glucosamine.  I believe alot of my pain is due to my buried feelings about things going on in my life right now, but I thought the diet would at least help me through this.  I will soldier on . . .

BTW, I have lost weight without even trying, which is one of the pleasant side effects.


Michele amd slee-this is bad, bad, bad for O's.  And...it depletes your calcium level.

Started a new routine two weeks ago as I was not doing as much as I should have been on my own.  Mostly just biking two times a week and walking the dog.  Joined two classes at the complex-6:30 a.m.  Monday, Wednesday, Friday it's 'Boot Camp' and Tuesday and Thursday it's 'Spinning' with only walking the dog in the evenings and weekends.  Feeeeeelllliiiinnnngggg prrrreeeettttyyyyy goooooood.  Had to up my calcium intake to help out the bones and they are doing great now too.  Getting to bed early helps also.  ;)

Debra :)

P.S.  I am with Lola on the dairy too.  Causes sooooo much mucus.  blaaaahhh.



Posted by: Lola, Wednesday, October 4, 2006, 2:19pm; Reply: 3
coffee and dairy need to go, also! )
drink your water daily.
ground linseed provides a good source of fiber.
use ghee for cooking as well as olive oil in your salads.

deflect helps metabolize that extra fat in your cells due to insulin resistance from wrong lectins

http://www.dadamo.com/bloggers/ask/archives/00000223.htm
Posted by: koahiatamadl, Wednesday, October 4, 2006, 2:25pm; Reply: 4
Quoted from slee

I walk very briskly 5 days a week, 2.5 miles right now in 35 minutes. I plan to increase the distance gradually. I think I also need to add some weights/resistance training...


Well, the test should really be if you work up a sweat with your walking.  If you do then keep going if not try to walk faster or find a bit of a hill or something to help increase the intensity.   Weight/resistance training is definitely a good thing as it helps define your shape.  As you build up muscle you will be using more energy in your day to day life, too.  

You say you have cut out avoids - are you emphasising neutrals or are you emphasising beneficials in your diet?  In particular, are you consuming a lot of grains? You might also want to think about your portion size/frequency of different foods?  Use LRFYT for guidance...

Posted by: 405 (Guest), Wednesday, October 4, 2006, 2:30pm; Reply: 5
I understand the coffee is an avoid, but I have been a coffee drinker for 30 years, usually never more than 1 or 2 cups a day.  Why all of a SUDDEN would it bother me?  I've eliminated wheat and dairy completely, also eating mostly super and regular beneficials.
Posted by: mhameline, Wednesday, October 4, 2006, 2:39pm; Reply: 6
It is your choice to continue to drink the coffee - but really for O's it's one of the biggest avoids.  Others will be able to tell you the reasons why it's bad for O's as I can't remember right now.  
When I read your 1st post I thought the reason you probably feel like you're falling apart is probably due to your daily coffee - especially if it's the last avoid you're holding onto.  Your body is probably finally able to try and fight to get those coffee toxins out of your body - but if you keep putting the toxins in everyday it might make sense that you wouldn't feel very good.  That perfectly describes me when I drink even a half a cup of coffee like I did yesterday - felt like I was litterally falling apart.  Today - I feel fine - no coffee this morning - just beneficial cherry juice with my eggs this morning.  
Posted by: 405 (Guest), Wednesday, October 4, 2006, 3:01pm; Reply: 7
Quoted from mhameline
It is your choice to continue to drink the coffee - but really for O's it's one of the biggest avoids.  Others will be able to tell you the reasons why it's bad for O's as I can't remember right now.  
When I read your 1st post I thought the reason you probably feel like you're falling apart is probably due to your daily coffee - especially if it's the last avoid you're holding onto.  Your body is probably finally able to try and fight to get those coffee toxins out of your body - but if you keep putting the toxins in everyday it might make sense that you wouldn't feel very good.  That perfectly describes me when I drink even a half a cup of coffee like I did yesterday - felt like I was litterally falling apart.  Today - I feel fine - no coffee this morning - just beneficial cherry juice with my eggs this morning.  


OK, you've convinced me.  I will stop drinking coffee immediately.  But I better lock myself in my office tomorrow because NO ONE will want to come near me!!  This is weird, because it kinda feels like when I gave up cigarettes 13 years ago - panic.

Posted by: slee, Wednesday, October 4, 2006, 3:17pm; Reply: 8
I work up a sweat walking, don't think I could walk faster with out going into a run (bad knee inhibits this). I am working on increasing the mileage though. I will start adding some weight/resistance this week and see what happens. How much? I will start out slow as I haven't worked out like that in a year or so. I will try to go for 30-minutes.

I can cut out the coffee. I have before due to stomach irritation (I was drinking about 4-5 cups a day then too!). What about Earl Grey tea? I have found that Bigelow makes an Earl Grey Green...ingredients: green tea, natural oil of bergamont. It's good stuff, but I could let it go too if I need to.

I concentrate on Bennies. I do not eat wheat at all. The only carbs I'm getting are from fruit and veggies. I limit myself to once a week for the crackers (Mary's gone Cracker's). I try to stick to only beneficial veggies.

I have been having bleu cheese with my salads...I will try to let it go :'( and see what happens. I'm getting about 2-3 Tbsp olive oil in a day with my salad and red wine vinegar, should I let that go to? (not the oil, b ut the RWV). I have not tried to make ghee yet, it kinda intimidates me. I'll suck it up and try it soon.

I checked all my vitamins and they are avoid free.

I don't really have any health issues other than the weight and some joint pain. Have not tried the protocols yet.

Thanks everyone for the great suggestions...
Posted by: Don, Wednesday, October 4, 2006, 3:43pm; Reply: 9
1-3 cups of green tea a day is recommended.

You can use lemon juice or apple cider vinegar instead of the red wine vinegar. Instead of the blue cheese on your salad you might try nutritional yeast.

Ghee is easy to make and better for you than butter.

Using Deflect-O might help detox your system and allow you to start losing weight. Here is more info about Deflect. The NAG in the Deflect-O may also help your knee.

You didn't mention if you are eating the proper amounts of animal protein, red meat and fish? You could post a typical day's diet to see if anyone has any comments.

Lastly, be patient. ;)
Posted by: mhameline, Wednesday, October 4, 2006, 3:45pm; Reply: 10
Slee - you could try olive oil and lemon juice on your salads and see how you like that - it's become my favorite way to sub dressings for my salads - but the olive oil is great for you.  

Michele - good for you for giving up the coffee - maybe you could try weaning yourself off it and subbing some green tea along the way.  And try posting here when it gets rough trying to stay away from the coffee - especially if you go cold turkey with it - we will give you all kinds of encouragement to stick with it!!  ;)
Posted by: 634 (Guest), Wednesday, October 4, 2006, 4:06pm; Reply: 11
Slee - like you, I was addicted to my bleu cheese vinagrette dressing.  I started doing what MoDon and mhameline suggested and have made dressing with olive oil and lemon juice, but have put in about half the amount of lemon juice that I normally would vinegar.  I order my spices from Penzey's, and they have several dressing mixes that are are nothing but spices (no additives).  I've been using 2TB of the Greek mix, and it's delicious.  I've even sauteed broccoli in it.  On my salads, I've been adding crumbled goat cheese and walnuts.  I'm not missing the bleu cheese at all, and I figure I can wean myself from the goat cheese if I need to.

I haven't worked up the energy or courage yet to make Ghee either, but I've been enjoying my Purity Farms brand that I bought at the HFS.

Question about Deflect-O.  I've been taking it when I have an avoid, which so far has just been coffee.  Is this how you all take it, or do you take it as a normal daily supplement?
Posted by: Don, Wednesday, October 4, 2006, 4:09pm; Reply: 12
Deflect-O can provide benefits if taken daily, particularly during the initial months after starting the BTD.
Posted by: Creel (Guest), Wednesday, October 4, 2006, 4:50pm; Reply: 13
When I started BTD 9 weeks ago I was already walking 1 mile every other day. After starting diet I walked 2 miles everyday (in about 30 min). I lost 15 lbs in 3 weeks. Something I'd been trying to do for over a year.
Posted by: Lola, Wednesday, October 4, 2006, 5:04pm; Reply: 14
coffee leads to insulin resistance on a cellular level, this can hinder weight loss.


there s a sheep blue cheese from France called papillon, I believe. (nevertheless, dairy is not the best option for an O)
Posted by: slee, Wednesday, October 4, 2006, 5:55pm; Reply: 15
ohmiss- Thanks for the suggestion. I went to Penzey's and requested a catalog. Have looked for ghee at Whole Foods and couldn't find it. Our WF just opened two weeks ago and has been really swamped (with people) so I haven't had a chance to really comb the place over. We are getting a Trader Joe's this fall (yay!).

mhameline- Lemon juice it will be then. I haven't tried that but will give it a go tonight at dinner.

MoDon- Thanks, I know I need patience. Before BTD I was only walking about 1.5-2 miles three times a week. I just started 2.5 miles 5 days a week last week, so maybe I just haven't given it enough time. I will also try the Deflect-O.

Here is what a typical day looks like for me:

Breakfast: two eggs (hard boiled to take to work), 4oz pineapple juice with 4 oz sparkling water, green tea (sometimes coffee, but I will eliminate that now).
-except today I had leftover compliant meatloaf with a green salad - should have seen some of the looks I got here at work! "ewww salad for breakfast!?" Luckily for me I can eat anything at any time of the day :)

Snack: 1/4 cup roasted soy nuts (no avoids in the ingredient list)

Lunch: either hamburger patty or tuna with lettuce (romaine or spinach) salad. Will switch from Red Wine Vinegar and bleu cheese to olive oil, lemon and walnuts

Snack: walnuts, small hand full, and/or dark chocolate chips (only 5 or 6 chips)

Dinner: 5-6oz beneficial meat, usually lean beef, with steamed broccoli or lettuce salad (same as above)

Sometimes I'll have an apple for a snack or celery and carrotts.

Occasionally I throw a light beer in the mix, which one book calls a nuetral and another calls an avoid... why not a bennie? haha- I know I should eliminate those too, at least for weight loss.

Creel- I'm hoping to match you soon!

Lola- Thanks for the sheeps bleu cheese suggestion. I'll look for it... I know dairy is not for me, so I will be sparing if at all.

But mostly I will take MoDon's advice....patience Grasshopper; patience.
Posted by: jayney-O (Guest), Wednesday, October 4, 2006, 6:04pm; Reply: 16
Our WF has ghee, maybe yours does too, by the butter, cottage cheese,...
Posted by: slee, Wednesday, October 4, 2006, 6:15pm; Reply: 17
Thanks Jayney. I'll have to look harder, I couldn't imagine them not  having it. Besides it is so packed every time I go in there I just grab what I was after and go.

I forgot to mention that I also drink about 80 oz of water a day.
Posted by: Don, Wednesday, October 4, 2006, 6:19pm; Reply: 18
With the changes you already indicated you are going to make your diet looks good, but if you want to their are a couple of neutrals that you could easily switch to beneficials.

Roasted pumpkin seeds instead of the morning roasted soynuts snack.

A beneficial fruit such as a plum, banana, blueberries, cherries, etc. instead of the apple.

Red wine instead of the light beer.

Hopefully, with a little tweaking you will start to see the results you hope for.
Posted by: slee, Wednesday, October 4, 2006, 6:32pm; Reply: 19
Thanks MoDon, I could easily make those changes. In fact i bought some raw pumpkin seeds today and will roast them up tonight in olive oil, sea salt and some cayenne pepper.

I should mention too, that I have been sleeping A LOT better since begining BTD. I can actually fall and stay asleep the whole night! Yay... that has been a challenge before. In fact the week before starting I went 3 nights in a row with about an hour of restless sleep each n ight. Talk about being a bear!

Thanks everybody! I will have to invest in the LR4YT book soon.
Posted by: Don, Wednesday, October 4, 2006, 6:48pm; Reply: 20
Quoted from slee
In fact i bought some raw pumpkin seeds today and will roast them up tonight in olive oil, sea salt and some cayenne pepper.

They are good raw too. I eat them raw, soaked and dried, and commercially roasted depending on what I have and want.

Yes, LR4YT is an important book to read. Enjoy!

Posted by: Lola, Wednesday, October 4, 2006, 7:35pm; Reply: 21
you can make your own pumpkin seed butter, with compliant oil, too!
Posted by: mhameline, Friday, October 6, 2006, 3:19pm; Reply: 22
MMMM...pumpkin seed butter - I really need to try and make that.  Do you just put the seeds in a food processor and drizzle the olive oil in and add sea salt to taste?  How much oil would be needed or is it just trial and error pretty much?
Posted by: Lola, Friday, October 6, 2006, 8:43pm; Reply: 23
yes add a string of olive oil to the processing until you get the right consistency.
Posted by: Phred, Wednesday, October 18, 2006, 9:52pm; Reply: 24
The biggest reason coffee is so hard to kick is that feel good feeling you get when you drink it because your body craves it after a while.  Same with cigarettes.  

I found l-glutamine and l-tyrosine really good for getting rid of the edge from addiction as well as intense weight-lifting and cardio.  It's like.. use the edge to your benefit and turn it into energy to burn off.

Oh and valerian tea will make you... a more happy person!
Posted by: 379 (Guest), Wednesday, October 18, 2006, 11:12pm; Reply: 25
I love lemon or lime juice & oil oil vinagrettes.  Occassionally, if I am craving a creamy salad dressing, though, I add in a little feta or chevre mashed up in the dressing until its a creamy dressing.  Even goat cheese isn't something to have everyday, but when I get a cheese or creamy craving, it really helps.

As for weight loss... cutting out as many grains as possible and adding Deflect-O really helped me start to see great results.  

Good luck... you can do it! :)
Posted by: Lola, Wednesday, October 18, 2006, 11:25pm; Reply: 26
silken tofu has worked for me, instead of the cheese in the dressings.
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