Random Food, Health and Fitness Questions (don't know where to put)

Okay, I just have a bunch of random questions that have come up in the month I've been using this site...I've lost 7 lbs by the way!!!

I'm fairly new to dieting, fitness and weight loss so bear with me. 

Oh, I'm female, 29 years, 148 lbs, 5'8" tall, small frame.  Goal range 135-139.

Exercising 6 days per week, 3 of those days are weight lifting (free weights).  Eating 1400 - 1800 calories per day; eating 6 times per day.  No trans fats, frutcose, or hydrogenated anything.  Trying to only eat things with 10 or less ingredients - or eating just the actual food itself...with the exception of Lean Cuisine and Smart Ones at lunch.

How do I find out what my percentages for protein, carbs and fat should be every day?  So far today I am at ~15% fat ~17% protein and ~68% carbs.  I'm not really sure where I should be. 

How do I know how much water to drink everyday?

When I am done with aerobics or weights, should I be eating anything special?  I always eat dinner or lunch right after.

In fitness classes, why do the instructors always tell us to "keep moving" on breaks? 

What do you think about glucosimine?  I'm considering taking it seeing as how I am doing high impact (step, boot camp) areobics and I don't want to ruin my joints.

What are the best vitamins to take?  I was thinking Omega 3 and Calcium.

Why am I always so cold after I exercise? 

Hi crrainmaker!

I can only answer a couple of those but here goes.

Your fitness instructors tell you to keep moving to keep the blood flowing through your muscles - that way it flushes out the lactic acid that builds up during a workout, which is what causes stiffness the next day (at least that's what I've read).

I take a general-purpose multivitamin, to top up a bunch of vitamins / minerals like iron and vitamin C, especially around TTOM.  If you click on "Analysis" to analyze your daily food log, then hover your mouse over the date, it'll tell you where you stand on some of the major ones.  I take a calcium supplement if I haven't had enough dairy products that day (usually I have 3-4 servings).  I should probably consider an omega-3 supplement, but I haven't got around to that yet.

you're at a great weight for your height.  i don't know your strength/muscle mass, but you're certainly at maintenance.  bec of that, i think you should definitley increase your calories.  i'm sure when you plug your stats into the CC calculators, they're suggesting you eat a lot more than 1400-1800.  there's no way to really "find out" what your macronutrient breakdown should be; some people need/like more carbs, some people less.  in general, it's sort of 20% fat, 30% protein, 60% carbs.  you're in a good ball park, but i'd strongly suggest trying to sub some protein in for those carbs (just less fruit/oatmeal/rice, more chicken/tuna/cottage cheese).  "how much" water depends on how active you are; inactive people need about 64 oz/day.   check out this article for staying hydrated as an exerciser.  your instructors are telling you to "keep moving" on breaks bec it keeps your heart rate up and you'll burn more calories.  also, by moving, you're keeping your muscles warm and working so that they can smoothly transition into the next exercise.  i've heard many people say glucosamine is worthless, but i don't actually know anything about it.  vitamins:  most people suggest a multivitamin.  calcium is good.  omega-3 is super duper good, good for you.  some people who are active also supplement w/zinc and magnesium and say it helps them recover from workouts.  you could be cold after exercise bec your body is sweating, overheating, and normal temperature (outside your body) actually feel cold (this is commonplace, and why professional athletes sport a jacket when they're on the sidelines).  i put a towel over my shoulders after cardio.  best of luck!

http://fnic.nal.usda.gov/nal_display/index.ph p?info_center=4&tax_level=1&tax_subje ct=256

on the usda website the DRIs are charts according your age of what amounts of nutrients you need for a balanced diet and a lot of other good tools there :)

I believe water intake should be somewhere around 64 oz. a day, more if you drink coffee or other high caffeine things, or eat a lot of salt, or if your sweating a lot(like while exercising :) good way to judge if your getting enough water is your pee...should be almost clear and odorless...some medications/vitamins can affect this though so read labels they'll usually tell you.

what you eat after exercising kind of depends on what your trying to do...if your trying to build muscle then lean protein and complex carbs are good. I don't really know other wise, if you have a balanced diet then I'm not sure how much it matters.

don't know anything about glucosamine, if your worried about your joints try varying your exercise routine more, so your not wearing on the same joints all the time, and do low impact things like bicycling, swimming...etc.

Thanks so much for your input and resources!  This is very helpful for me.  I really want to lose this weight the healthy way and keep it off. 

I figured that seeing as how I'm counting calories in and out I minus well be focusing on vitamins and minerals as well.  I've checked back this last month and noticed I was under in iron every day.

What foods contain iron (or I can look it up)?

135-139 is actuall a good range for me.  I have a small frame.  When I graduated hs I was 120-125 and with an athletic build.  I did check with my doctor on this.  Although, I do plan to add more as I build more muscle with the weights.  I hear adding to breakfast is a good place to add.

HOWEVER, what the scale says is really not my big concern.  I am looking to get rid of the fat.  I especially have stomach fat so that is why I am "attacking" it, so to speak.

I don't expect to look as I did in hs, just trying to get back in that direction.

I got this book called "You on a Diet." and it's pretty good.  Anyone else read it?

A good multivitamin should help you with your low iron intake, else here is a website that lists high iron foods

Happy losing!

How do I find out what my percentages for protein, carbs and fat should be every day?  So far today I am at ~15% fat ~17% protein and ~68% carbs.  I'm not really sure where I should be. 

http://www.healthcalculators.org/index.html

How do I know how much water to drink everyday?

At least 64 oz

In fitness classes, why do the instructors always tell us to "keep moving" on breaks? 

From what I’ve been told, that if while your heart rate is high, your body is moving toxins around and will eventually flush them out; if you stop moving it could cause the toxins to stay still and hurt you more than do good for your body. I hope this helps.

What are the best vitamins to take?  I was thinking Omega 3 and Calcium.  

Also, get a "whole" multivitamin. (Not processed like one a day or Centrum.)

Why am I always so cold after I exercise? 

I would ask how much water are you drinking before you work out? Ensure you drink plenty of water before and after you work out.

 

I answered a few of your questions; I hope that helps.

Best wishes! :-)

Here are the World Health Organization dietary guidelines (pdf - page 56):

• Total fat - 15 to 30%
  
  • Saturated fatty acids - <10%
  • Polyunsaturated fatty acids (PUFAs) - 6 to 10%
    
    • Omega-6 Polyunsaturated fatty acids (PUFAs) - 5 to 8%
    • Omega-3 Polyunsaturated fatty acids (PUFAs) - 1 to 2%
  • Trans fatty acids - <1%
  • Monounsaturated fatty acids (MUFAs) - By difference
• Total carbohydrate - 55 to 75%
  • Free sugars - <10%
• Protein - 10 to 15%
• Cholesterol - <300 mg per day
• Sodium chloride (sodium) - <5 g per day
• Fruits and vegetables - 5400 g per day
• Total dietary fibre - From foods
• Non-starch polysaccharides (NSP) - From foods

They suggest getting most of your calories from plant-based sources.

good sources of iron

as a rule dark green leafy veggies have a lot of iron in them, spinach especially (I like to use it in salads or use it instead of lettuce on sandwiches etc.), beans, oatmeal, and bran are also good :)

I've heard of doctors recommending patients take black strap molasses starting a few weeks before surgery to help up hemoglobin levels (one of the important things reasons you need iron in your diet). I haven't tried this myself, but I've thought about it (I just need to find it first!)

Hi,

I am your exact same height 5'8"  and I was at 148 and am trying to get down to around 132. Right now i'm at 138 (hooray) but this is what i've done for the past couple of months.

-I keep active. I try to walk most places. I NEVER take the elevator at work and I walk to work.i work out at least 3-4 times a week. 

-I count all my calories and keep them under 1650 (try to do 1600 on most days but that doesn't always work). I find that counting calories helps me not go over. I always eat a huge breakfast. In fact right now I am eating oatmeal and a small homeade smoothie.

-most days I make my own lunch. Good calorie wise and budget wise.

-I have definately faltered. Last week I had 4 pieces of a medium papa johns pizza. What I did? went to the website, calculated hte calories and only ate until I got to 1600 for the day (not very much i might add). I also went to the gym for a 30 min run that day. I am still on my goal to losing weight.

-if you're trying to lose your stomach, I find that running and swimming are the exercises to do.

-after workouts I eat if i'm hungry. period.

if you need any extra advice or support, message me!

- I try to consume only whole grains and try eat around 4-5 servings of vegetables and fruits a day. i have milk in my coffee and as far as starch and proteins are concerned, i listen to my body.