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No Flour, No Sugar Diet


Dr. Gott's No Flour, No Sugar Diet presents a simple, straight-forward way to lose weight and keep it off for a lifetime. All you need do is eliminate flour and sugar from your diet.


This diet book contains common-sense techniques on how to eat better and achieve a healthier lifestyle. It gets you to focus on foods that are nutritional and satisfying. Thus, you can both lose weight and become healthier in the process.

You can eat brown rice, lean meats, low-fat dairy products, fruits and vegetables. But, you have to stop eating foods like bagels, pasta, bread, cereal, white rice, cookies, sweets, and cakes.

Many excellent recipes are included in the book with have no flour and sugar, yet taste delicious.

The approach is to keep things simple by just eliminating flour and sugar, the two primary food ingredients that are causing the obesity problem in America. Our culture has become addicted to sweets. This book helps you break the addiction and get on track for eating healthier while losing that extra weight.


Dr. Gott is a medical columnist published in over 350 newspaper daily. He is a practicing physician with a general practice in Connecticut. He's also the director of medicine at Hotchkiss School (a prep-school).


Giving up bread and sweets may simply be too hard for some people. Sugar is in a great majority of products sold today. While the diet sounds simple, implementing it and sticking to it is quiet a challenge.


Related Diets:   Cambridge Diet   Cabbage Soup Diet   No-S Diet   South Beach Diet   Fat Smash Diet  

  31-Aug-2006 11:02am created by bill

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Debbie M.
posted 11-Aug-2014 11:42pm

Connie I just saw your picture with your cat on myfitnesspal. Is that the pet that died? I know you have not been on in a long time but you are still on my friends list.

Kristin is living in HILO now. Isn't that amazing? I'll try to get her to visit here to catch up.
posted 12-Aug-2014 12:06am

Does Kristin live in Hawaii? Debbie do you still log onto Myfitnesspal?
posted 12-Aug-2014 9:57am

Morning. 160.4 this morning.

The cat in my pic is not the one that died. But he is only 1 year younger, sooooo. My cat that died was my first cat. She was 15 and a large breed, but somewhat overweight. The one in the pic is a bit overweight too. So are my dogs. Do we have weight problems around here or what?

Bronwyn, moved! I always pictured your house in an idyllic country setting. What a change! Do you like it? I actually visited Montreal once years ago. I ate French onion soup in a fantastic restaurant, saw my first unisex bathroom, and watched Andre the giant pull a city bus down the street! It must have been around 1980.

My daughter is not married yet, they are planning the wedding for 2016. They want to have a huge event, so they have to save to add to the funds.

I went to ATC Fitness for a look around. Only 15 a month and no commitment. Should I, shouldn't I? Will I use it?
Debbie M.
posted 12-Aug-2014 10:27am

Yes, Kristin is living in Hawaii in Hilo. Her husband accepted a job offer they could not refuse. They weathered the storms ok last week.
I do still log onto myfitnesspal. Not that its doing me any good. I have not tracked calories in forever but when I did I lost weight. I just use their weight log right now. I watch it go up. frown I look at the familiar faces and try to get motivated.
Connie if you end up not using the membership, its a 15 dollar loss. No risk there. Give it a try. Start slow and build on that.
Sorry about your cat. I hope your other pets live for a long time to come still.

Still trying to process this information about Robin Williams. So sad. So permanent. So seelingly unnessesary. Depression is tough. Still, where there is life, there is hope.

I'm thinking about fasting today.
Coffee time. I'll drink it black till I decide about fasting.
Debbie M.
posted 12-Aug-2014 10:47am

I felt so fat yesterday. My knees hurt. My belly hung out. I just generally feel bloated.
Connie, I got another scale because the one at my docs office read 16 pounds heavier than the one at home. So I am basically at an all time high. Again.
Your weight is coming down again and I am so happy for you. I want to do it too. We should all make a great effort to come here and do the work and support each other while sliding down the scale.
Who is in?
Debbie M.
posted 12-Aug-2014 10:48am

Hi Annie, WHat have you been up to? Good to see you. smile
posted 12-Aug-2014 11:22am

The first thing I have to do is eat NFNS all the time. Even if I consume too many calories, I have to get back to eating right. I really think I can do that. Menu planning has to be a priority. The closest health food store is about 35 miles away, that does complicate things, but I can do this. I'm going to do this!
Debbie M.
posted 12-Aug-2014 11:26am

Super Connie!
posted 12-Aug-2014 1:19pm

That is wonderful about Kristin. I wonder if Hawaii will be a better place for her daughter with R.A.,,,,,however, Southern California weather would not be too much different in warmth,I guess.

Connie that is so fun that you visited Montreal. It is such an amazing city. Your description sounds like my experience here,,,, so much going on. I know things will change in the fall and winter but, in the summer it is the city of outdoor festivals. Our little condo has a lovely view overlooking the St. Lawrence Seaway,,,,,,,,, huge ships go right past my window. It is also overlooking downtown and, this beautiful park. It is a totally different experience. I love the history,the beautiful historical bldgs,,,,,,,,,,,,there are bldgs. that were built in the 16, 17, 18 th century. You don't see that out west. There are lovely big squares all over down town with beautiful statues. Anyways, I am grateful for the opportunity to spend a little time here.

Deb, I am sorry about your knees. I can relate to that. I swam/jogged for 1 hour yesterday and walked a couple of miles last night. My knees were killing me last night,,,,,,,,I never slept the whole night, and then I felt so discouraged this morning. Have you considered knee surgery? I am wondering if that is the route to take. I have a friend who had knee surgery and, she has nothing good to say about it. She had a lot of problems. I had another friend who had it and is so thrilled with the results.

Hi Anne. Have you stayed on the NFNS wagon?

Last night we went grocery shopping and I got lots of good food. I at myself though for getting a box of those 100 calorie fudgesicles . Calorie wise they are decent,,,,,,,,,but ingredient wise they certainly don't fit in with no sugar.

Connie you are always such an inspiration,,,,,,,,,the way you dedicate yourself to the plan and, then are able to watch those scales move downsmile
Debbie M.
posted 12-Aug-2014 4:01pm

The crazy thing about my knees is they do not hurt if I am not on them. And when I am on them I have to take small planned purposeful steps to keep them in line. Sometimes I am in no pain at all even when I'm on them but when I go up the stairs they grind and I feel very old.
The weight would be the single nicest thing I could do for my knees. Plus it would make me feel light and much prettier. I think.
posted 12-Aug-2014 5:07pm

Actually Deb, my knees just hurt all of the time,,,,, sitting, standing, lying down whatever. I decided to quit feeling sorry for myself and got my swimming suit on and went for an hour swim/jog. My knees didn't hurt any more or less by swimming, so why not. Did some trouble shooting on my headphones and now both sides are working smile I am not going to do the walk tonight though and, i hope to be able to sleep tonight.
posted 12-Aug-2014 6:54pm

What does the doc say about your knees?

I was a good girl and ate healthy today. I had to pick up one of the dogs from the groomers and drove past every fast food joint on the planet...twice!
posted 13-Aug-2014 9:37am

Morning ladies. 158.8 this morning...and feeling awesome!!!!!
Debbie M.
posted 13-Aug-2014 12:27pm

Glad you're feeling good Connie.

I on the other hand am so emotional. I can't stop crying. I know my daughter is going to be great in college but I'm a wreck right now trying to process the whole thing. We are packing today and driving her down there tomorrow. I don't know how I am going to survive it. I'm trying to literally pull her and her best friend apart to take her home. They need to say good bye so Rachel can get to the final stuff we need to do. Everyone is tearful.
I wish I could appeal to my logical side of myself and say things like: My goodness, what is all the fuss? Its not like she died or something. We will see her soon. We can call and skype.
I want her to be safe. I want her to be happy. I know this is a growing experience for her. SHe needs to learn how to take care of herself and develope. but I am so used to making sure everything is ok for her......and all my kids, really.
I wish I could find a way to be upbeat and positive when we move her in tomorrow and leave with a happy encouraging heart. LORD, I need you now! Help
posted 13-Aug-2014 1:18pm

You are amazing Connie,,,, set your mind to it and bam smile A little jealous as my weight doesn't move quickly, I don't get as dramatic of scale victories frown I do feel some tightening in my stomach though like you talked about,,,, slight but a little.

Got on my water-proof i-pod and did a wonderful swim jog for 65 minutes,,,,,,,I love it. I am not a love to exercise kind of person,,,,,,but, this swim/ jog to music thing is something I really look forward to doing almost everyday (Monday to Friday mostly). I feel so energized that I would go for a walk.......alas it is raining and all the umbrella's are in the car with my husband at work.

Having a bowl of cottage cheese, an Egyptian mango, golden kiwi, strawberries and a sprinkle of hemp seed,,, yahoo, exercise and good food.

Connie I have arthritis in my knee but, I think there is some other damage as well. I also have an ankle full of plates and screws, that is why the water work out is good for me. Mind you I have never gotten into water exercise before because it is a hassle if you don't have a pool. I will be sad when we leave here and I don't have this wonderful access to a pool.

How is everyone doing today?
posted 13-Aug-2014 1:19pm

Oh Debbie, you are going to be sad for a bit, that's perfectly normal! Try to put yourself in your daughters shoes, imagine you are her and how excited you would be! So many opportunities for her, new wonderful things await. And be thankful she wants to do this. Tears of sadness and tears of joy all at the same time.
posted 13-Aug-2014 1:21pm

Sorry Deb, I totally didn't see your post. I don't know exactly what to say to you but, I know how you feel and what you mean. I have been there and done that. It does get better but, don't expect it to ever be the same.
posted 13-Aug-2014 1:57pm

The reason that I say,"don't expect it to ever be the same", is that it is discouraging and depressing if you expect that and it simply doesn't happen. It doesn't mean that the change isn't is good, it is the progression of life from childhood into adulthood. Your relationship with your children changes as they grow up and, I think it is good to be prepared for that and even to embrace it and see it as a wonderful, positive thing. I have struggled with having the right attitude about change and growth......I am just starting to get it smile
Debbie M.
posted 13-Aug-2014 10:26pm

Thank you. I do have to embrace the change. Its going to happen even if I don't like it so I might as well make it joyful.

GO go go everyone.
posted 13-Aug-2014 10:35pm

Hello Debbie, Bronwyn, and Connie. Debbie told me you were asking about me. I hope you are all well. It looks like I am not the only one who has moved. How exciting Bronwyn.
HI is nice other than the heat and humidity, I hate it. The community is nice.
My girls are well. R was accepted to the university, but she decided that she wants to drop out and work to save money to move back to CA. I am at peace with it.
K is doing well and she is still in remission. We actually went to the doctor yesterday and he feels that she doesn't need to be monitored as closely as she was. She is trying to decide if she is going to stay gluten free. K starts the junior college soon and she is working as well.
Hubby is working so much less and his benefits are better, so I think it has been worth the move.
I am still dealing with my weight, but I am off Pepsi again, it has been almost a month. Food is so expensive here. I need to do something about my health. If I think about no flour no sugar is probably cheaper. Bread and flour items are expensive. I just paid $5.09 for a gallon of milk today. It is $5.40 at Walmart.
Glad to see you all on here.
posted 14-Aug-2014 8:52am

Morning. 159.8 this morning. How did I gain a pound!!! Well, I'm just going to keep heading in the right direction and know it time it will come off.

Good to hear from you K10. I have kept up with you a bit on Facebook, although I don't visit that site as much as I should. I'm sad to hear about the hair would be terrible there. And the grocery prices too. But what a beautiful place to live!

Everyone have a great day...and eat well because you deserve it.
posted 14-Aug-2014 2:01pm

Menu planning and grocery shopping done!
posted 14-Aug-2014 7:54pm

I may have ate too much at dinner tonight, I think I did last night too. Stayed NFNS so not feeling too guilty.
posted 15-Aug-2014 2:32am

I am continuing to swim/jog and, I did a little walking today. Sadly though I am not doing great with my food intake.......I really need to get the two components of health combined here,,,,,,exercise and food. Really as far as losing weight it is more about food intake than exercise.

Connie I think daily weight will always slow some fluctuation in weight,,,,,, and isn't necessarily an indication that you over ate,,,,,,there is also salt and water intake to take into account.

Nice to hear from you K10,,,,,,,I can't believe your daughters are going off to College and moving and everything ,,,,,,,,, may they grow up fast, eh!

How you doing today Deb? Did you do okay with dropping your daughter off at school ,,,,,,,,,,? It will be better in a few days.
Debbie M.
posted 15-Aug-2014 10:12am

We got her settled into her room. Its cozy and comfy and the planning payed off. My 16 year old cried most of the way home. She is really going to miss her sister. She asked me why I was not crying. I think its because I have been tearful for a year and I know there is nothing I can do about it now. I need to get used to a new normal. The truth is I could cry at any second. I am going to keep busy and try not to think about it. She is going around with her room mate today and find all their classes. I really like her roomy Krista.
Lots to do around here today. I'm going to try to keep busy.
posted 15-Aug-2014 10:13am

160.2 this morning. Hmmm,. Still down overall, but a little frustrating. Staying NFNS, just takes time, probably more time as I age.

When our kids left, we had to adjust. It took us a while to settle into a routine with just each other. It does get better Debbie, hang in there.
Debbie M.
posted 15-Aug-2014 6:45pm

I still have three at home. 21, 16 and 14 year olds. So we are not empty nesters. But I know that is coming.
Keep it up Connie, you are doing great!
posted 17-Aug-2014 7:17am

147.2 good to see the reunion of old friends! Hoping to gain some motivation from you all.
Debbie M.
posted 17-Aug-2014 10:30pm

Karen! I hope you do too as well as me.
posted 18-Aug-2014 11:42pm

Tonight I decided to record my calories for the day,,,,,,the end of the day recording isn't likely to be as accurate but, still it gave me an idea. It has been a long time since I kept track of calories. I knew I ate too much but, even at that I was surprised how many calories I had eaten. The truth is calories add up so quickly,,,,,,,,yikes frown I also recorded my exercise,,,,,, 60 minute swim jog and a 3 mile walk. I was still over calories with all of that exercise,,,,,,,,, and, the truth is my knees are killing me, I can't count on being able to do that much exercise daily. Bottom line I need to cut down on my calories. I think it is important to not let yourself be deceived into thinking calories don't matter,,,,,,,, and, that we can eat lots more because of exercise.

Anyone else counting calories?
posted 19-Aug-2014 1:24pm

I have noticed (in the past) that exercise makes me more hungry. I guess if your eating correctly it should balance out. I'm not weighing for a couple of days, I went way off track. We had a yard sale on Sat, lost control of my eating on Fri.

Yesterday I made Italian Meatloaf Roll w/Spinach from Sparkrecipes. I used a crumbled Ezekiel muffin for the breadcrumbs and used 2/3 ground turkey and 1/3 lean ground beef. It came out pretty good, just a bit on the dry side but I topped it with NS marinara sauce and that helped. We should get three dinners out of it.

Off to the dentist today...ugh!
Debbie M.
posted 19-Aug-2014 2:48pm

yup, calories matter. That is why I think a fasting day (5:2) is such a good program. It cleans out the blood and lowers your over all calorie total for the week. NBot that I'm doing it but I should.
Debbie M.
posted 19-Aug-2014 11:27pm

ANyone seen this on TV?

The End of Dieting
By Joel Fuhrman, M.D.
posted 20-Aug-2014 2:54pm

I haven't read too much yet about, "The End of Dieting" but, this is what I gather so far: it is a diet. It seems that the popular thing to do now is try to "pretend" that the program you are promoting is not a diet. I certainly do believe that dieting has caused more problems than it has solved. The more I think about dieting and failing,,,,,,,, the more obsessed and unhappy I am. Anyways, I need to read more about this program,,,,,,, I read a couple of reviews and it seems like this program is pretty strict actually.
Debbie M.
posted 20-Aug-2014 5:01pm

I just started looking at it. The book is on its way from the library. they want you to do three things to start. Have a big leafy green salad with nuts or seeds everyday. Eat a bowl of their anti-cancer soup and eat a large plate of green steamed green veggies like broccoli, asparagus, Brussels sprouts or green bean for example. Also they said do not take folic acid. Get your foliate from kale and spinach and such because tectonically compound folic acid contributes to breast cancer. Also they say everyone has cancer cells in their body. They take a long time to grow and show symptoms and the macro nutrients you get kill them. So eat lots of veggie. Mushrooms and onions seem to be very important to killing cancer cells. That's all I learned so far.
You can goggle the anti cancer soup. Its on the net.
Debbie M.
posted 20-Aug-2014 6:27pm

I meant Chemically compounded folic acid
posted 20-Aug-2014 8:51pm

I count calories when I start to gain weight. Watched my 3 1/2 month old grand daughter today. 9 - 5:00! My husband was home-but I am pretty exhausted. I'm trying to finish the Goldfinch, very long book. Lets see, I can eat part of an apple, and some almonds tonight. Plus, a couple of crackers.
posted 20-Aug-2014 9:52pm

Hi Kathy. I will have to check out the you recommend it.

Deb, I checked out the soup,,,,, I think it would be pretty good, I am interested in what you think about the program once you get the book. I am going to read some more.
Debbie M.
posted 21-Aug-2014 11:58am

Did tyhe soup recipe you found call for 6 to 10 med zucchini, that sounds like a lot. DO you think it really mean 6 to 10 inch zucchini? I do not have a juicer, how can I subsitute? It calls to juice the carrots and celery. Would I cook them and then puree in my blender?
posted 21-Aug-2014 12:25pm

Deb, I think the recipe must make a pretty big batch of soup. It also calls for 5 lbs. of carrots. I believe the recipe truly means 6 to 10 zucchini's. I have debated and debated getting a juicer,,,,,,if I get one though I want one that is easy to use and easy to clean. I had identified one that fit in with what I wanted in a juicer but, it is almost 400$. I just haven't been able to justify that,,,,,,,,,,I already had a very expensive juicer that I got rid of when I moved. I never used it because it was a pain to use. It was a twin gear juicer which is suppose to produce the healthiest juices. Anyways, to get to my point, I started to do some juicing in my blender, which is a vitamix. I blended kale, spinach, ginger, parsley, lemons and so forth and then strained them through my milk bag (for making almond milk). I wonder for soup if you would even have to strain them however,,,,,, not sure. Anyways, if I do make the soup I will make a smaller batch. It is annoying to make an enormous batch,,,,, not like it and waste it. It may only be me eating it as well.

I wonder if this program , which is touting itself as a "non-diet program",is going to be so restrictive that it is impossible to do. It sounds like he is very anti-fat,,,,,, even avocados and so forth should be limited. I wonder what kind of dressing he puts on those enormous salads that you are to eat daily.........I am going to see if I can find a salad dressing recipe. It has to be yummy.......I am all for healthy eating but, not eating things that have no appeal.

I feel so discouraged when I stand on the scales,,,, and they aren't moving. I am cutting back on intake and I am also getting some decent exercise, but no results.
posted 21-Aug-2014 2:03pm

From what I've heard and read, if you build muscle, it will increase your metabolism. I've been trying the nautilus machines at my health club, just pretty light weight because I don't want to injure anything. I only have time to go there twice a week. I only do a few of the machines, not the whole circuit, about three for legs and three for arms and shoulder, one for abdominal muscles. (The shoulder machine targets some back muscles, and anyway my back muscles are sensitive to heavy lifting (or any lifting!). I don't notice any difference, but in the future it might prevent any further over -accumulation of fat .
Debbie M.
posted 21-Aug-2014 2:46pm

So you think my regular blender should be ok? Should I cook steam them and then put them in the blender? I'm making the soup right now. I think it is such a large recipe because you are suppose to eat it everyday. ALl I am doing right now is the three things. I haqve not even read the book. I'm not going to restrict anything right now. Just add in the good stuff. I am aiming at reducing brain fog.
I could not find the beans so I got navy instead and split pea.
Debbie M.
posted 21-Aug-2014 3:01pm

And what about that celery. Do you think its 2 whole bunches of celery? Again no juicer. Steam and take out the strings and blend in blender?
Debbie M.
posted 21-Aug-2014 3:09pm

And how many inches of the leeks do you use? The stems are very long. Bronwyn, I NEEEED you. smile
posted 21-Aug-2014 3:31pm

Deb, I could blend those raw in my vitamix but, I have no idea about a regular blender,,,,,, I simply don't know. Even with the vitamix I would have to add water to blend. Deb, I like the approach of adding in the good instead of gung-ho do everything off the bat,,,,, that usually leads to a big FAIL for me frown So I am good with trying out the soup daily,,,,, a huge green salad and, I will have to check what you are referring to for the 3rd thing.

I use mostly the white part of the leek,,,,,,, I don't really know because I seldom use leek. My husband never likes things I put leeks in. You need to be careful with leeks to get all the grit out.......wash well.

I know celery even clogs up a juicer,,,,,,,, not sure about how to handle 2 whole bunches.

Deb,,,,, please report on how the soup turned out......anxious to hear smile

Kathy you are right about doing things for the potential benefit instead of focusing so much on the immediate. Good for you doing the weight training. I have an exercise room here that I need to check out.
Debbie M.
posted 21-Aug-2014 5:20pm

Ok, so cooking the soup I had to do what you said and add water to what I was blending. It did not ruin the end results, its still very thick like a cream soup. And yes, it does make a lot. I used 3 pounds of carrots and only one bunch of celery. 2 bunches of Kale. I am worried about using it all up. Maybe I will freeze some and put it in fruit smoothies. I used Mrs. Dash. I could not find the seasoning he has in his name. I can tell you right now my kids are not going to like it. I'm not loving it but I really want to eat it. There are so many good things in it. I did not use the navy beans.
OK, so I ate a bowl but could not finish it. It looks like a swamp. Hmmmm, I'm going to have to figure out how to use this stuff up. Shame.
posted 21-Aug-2014 5:45pm

Shoot.... What about spicing it up, is it super bland?
posted 21-Aug-2014 8:11pm

just read this review on the soup:
inedible. no flavor. i call it a soup base, not a soup. Recipe makes about 2 gallons of gray green puree. I'm going to try and salvage it by turning it into an Indian style recipe -- I'm thinking Saag Paneer or Lentil curry. Otherwise, this is a total waste. Lots of trouble to make, expensive and you gotta have a big juicer to get all that juice. You may believe you'll live 200 years if you eat this soup, as the recipe is written, but I say it will just seem like it.

seems like this fits with your experience,,,,,,,,,, for pete sakes this kind of thing is annoying,,,,,,,,,I am not going to be feel satisfaction with eating something to almost have to hold your nose and wear a blind fold to eat frown
Debbie M.
posted 21-Aug-2014 9:52pm

I put it in a few sandwich size zip lock bags, and some in 2 gallon size zip locks and some in 2 ice cub trays. I thought the small ones I could pop out into a gal size baggie and use the convienient size for fruit smoothies. When I went out and came back in I could smell the soup. The family said it smelled good but after eating some I didnt think so. The ingrediants for this soup cost me 30 dollars. It would be hard to waste. Maybe some in a meat loaf or spaghetti sauce? Yes, as a base for ????????? heh, a better soup.

I'm still going to try to get in the leafy green salad with nuts or seeds. I'm using Ranch dressing. And a big plate of steamed green veggies like asparagus or green bean or broccoli or well you get the idea. And a green smoothie.
posted 21-Aug-2014 10:53pm

Deb, I honestly think this soup made in a totally dinner way has some promise. Thinking about it.,,,,,,,,that much celery is nuts, celery has a definite taste and would be too strong. I think you could in the future make a very tasty vegetable soup with herbs and spices and then, chiffonade kale and stir in at the end (so it wasn't just goopy green stuff) and then drizzle some cashew cream over the top. I think the soup should not be all blended together......nicer with some texture and more flavour with spices and herbs.
posted 21-Aug-2014 10:57pm

Deb that is so annoying though to have spent 30 bucks on something you don't want to eat. Next week I am going to make a version of this soup with changes that I think will make it a much better soup. I think a healthy, hearty soup is a good way to fill up and get a nutrient boost to your day.
Debbie M.
posted 21-Aug-2014 11:01pm

Yes, I agree. I hope you can make it work. I bet you can. I am still going to see if I can chip away at it for smoothies.
posted 22-Aug-2014 11:43am

Another thing I got rid of when I moved was my dehydrator . I want to make some zucchini chips and some kale chips,,,, Maybe I will try it in the oven.

Deb, do you do any knee strengthening exercises? I am getting back into doing that,,,, my knee has been giving me a lot of trouble. My landlord lives in the same complex I do,,,,, he is an orthopaedic surgeon (semi_retired), he examined my knee and is really recommending that I do exercises for my knee. I thought I had water on my one knee because it swells so much,,,, he said I don't. Do you have water on your knee?
posted 22-Aug-2014 11:43am

Hey Connie, how are you doing?
Debbie M.
posted 22-Aug-2014 2:42pm

No water on the knee. Sit on the floor, legs out in front of you straight. Now try to touch the cieling with your toes.

Also along those lines, sit in a chair with legs out straight and hang your purse or something of a little weight on you ankles. With very small movements make your feet go up and down towards the cieling. This is a flex all around the knee muscles just like the one while sitting on the floor, just with a little more weight to it. Do this multiple times, several times through out the day. Remember these are very small movements to flex the muscles around the knees without a lot of movement in the knees.

I hope this is clear. Any questions? Also, my doc said years ago bike riding was good for my knees. Hard bike riding, not the kind where you coast most of the time. smile
Debbie M.
posted 22-Aug-2014 2:48pm

I bet it would be hard for your doc to give a definitive diagnosis with out an MRI. My doc, years ago, did an MRI and discovered what could not be detected on an X-ray. Then he did exploratory surgery to ultimately find what he thought was the problem. Complete tears of my ACL and torn meniscus. I have both these things in both my knees. I don't have the kind of pain you do thankfully. But I am always at risk for new injuries due to instability of my knees. And stairs are terrible.
Let me know how the exercises go for you. I hope they are not painful.
No squatting. EVER
posted 23-Aug-2014 6:41am

Deb, I have to agree with you that it was not a very good examination.......seriously, I thought he came to some quick conclusions myself. I do think exercising is the key for strengthening my knee. I know that weakness / or tightness and lack of flexibility in other areas like my quads and so forth are a problem. There are a couple of exercises that I can hardly do because my thighs/quad muscles cramp severely. Those areas are way too tight.

Deb following up on your soup experience, I think food should be both nutritious and delicious. I am not going to get my husband on board with eating that kind of thing (the soup) and, I am not going to enjoy it. I think the idea is to get way more vegetables and greens into the daily diet.........but, it should be good and yummy as well. I love salads,,,,,,, but, yummy salads can also add up quickly in calories. I think having a hearty yummy soup and salad fixings on the go all the time is the direction I am going to head.

Well I am up early here this morning. I think I will do some exercises.
Debbie M.
posted 23-Aug-2014 9:35am

I agree about the food.
B, Do you ever stretch your leg muscles?
I'm off to my daughters soccer game. I'm working in the concession stand. My obligation for the season will be over then. yey!
posted 23-Aug-2014 8:04pm

I love tuna salad for lunch. (my husband-not so much) It's satisfying and helps keep weight off. Guess I'll be thinking about more soup recipes -tis the season, if I can convince myself it's not too much work - I don't love being in the kitchen a long time- especially cooking for 2! We have a recipe in my husband's family called Harvest Soup that tastes good. It uses ground beef, some cubed potatoes, and broth, and a lot of veggies.
Debbie M.
posted 25-Aug-2014 10:47am

I smell the soup I cooked that is terrible everytime I open the fridge or freeezer door. I have not tried it in a smoothie yet. I need to so I can throw the whole thing out if I don't like it. I have a lot of it frozen in cubes so I can just grab one cube and put it in the blender. I might have to force myself to to it today.
Debbie M.
posted 25-Aug-2014 10:59am

I cannot believe it but I like my smoothie with the soup in it!!!!!! I will be eating it. I sitll don't believe it. I used greek yogurt a banana, frozen strawberries and a cube of the frozen soup. Its actually good.
Debbie M.
posted 26-Aug-2014 8:06am

Did you try the exercises?
posted 26-Aug-2014 10:30am

Deb, I have incorporated your exercises into the ones I am also doing. That is great that you can use your soup in another way that you can actaully enjoy. Need to get swimming here before too much of the day passes by and I don't make it. Yesterday I kept doing other things first,,,,,,, and then never made it to the pool.
Debbie M.
posted 26-Aug-2014 1:20pm

Good for you, go go go!
Debbie M.
posted 26-Aug-2014 1:22pm

Do any of you get these radio programs?9:30AM
Focus On The Family
Insight for Living
Turning Point
Revive Our Hearts
These shows can be heard online too.
I hear them on WFRN 104.7FM on week day mornings. smile
Debbie M.
posted 26-Aug-2014 1:23pm

ooops didnt mean to write 9:30 AM
posted 27-Aug-2014 12:06pm

Debbie I don't really listen to the radio during the day much at all. I often listen to talks and podcasts or that kind of thing on my I-pad. I listen to music in the car but, I actually don't listen to that much radio.

Recorded my breakfast on MFP,,,,, over 500 calories,,,,,,,man they do add up quickly. I am going away this week-end so it will be harder to record (eating out is hard to count calories and we do too much of that). I have only counted calories about twice in months and months,,,, but, I do need to step up my game here.
Debbie M.
posted 27-Aug-2014 1:14pm

I think they can be downloaded to podcasts.
Have fun this weekend. What will you be enjoying? I'm thinking family and grandkids?
posted 28-Aug-2014 12:12am

Deb, my kids and grandkids live almost 4,000 kilometres from where i am presently living. i won't be seeing them for a while. We are driving up to Vermont,,,,,,short drive. What are you up to for the week-end?

i am just sitting here icing my knee before i go to bed.
Debbie M.
posted 28-Aug-2014 2:34am

I knew your kids were far away. I was just hopeful thinking for you. Maybe you'd fly to see them at some point. I hope you have a nice time in Vermont. I hear its beautiful! I have always had a dream to take a bicycling tour there. But I'm afraid with the unpredictable knees I have, that ship has sailed for me. frown

Sorry about your painful knees. Boy I wish we had better knees!!!!

I have the weekend off. I would love to see Rachel down at school but it might be too early for that. Maybe a boat ride at the lake house. My nephew said he would like to have a Hawaiian party there. We could cook up some fun things.

I do work Friday evening just 5 to 9 and then again Monday, as its my holiday to work 3:30 to 11. Still, I have Sat and Sunday off. The neighbor has a "meet the baby" party on Sat as they had a new addition last month. If it dosn't rain maybe the beach? Just don't know. Anything is possible.

Have fun.
Debbie M.
posted 1-Sep-2014 2:02pm

Easy Crock Pot Potato Soup

1 30oz. bag of frozen diced hash browns
1 32 oz box of chicken broth
1 can of cream of chicken soup (10 oz)
1 pkg. cream cheese (8 oz, not fat free)
3 oz bacon bits
1 cup shredded cheddar cheese
salt and pepper to taste

Put the potatoes in the crockpot. Add in the chicken broth, cream of chicken soup and half of the bacon bits. Add a pinch of salt and pepper.
Cook on low for 8 hours or until potatoes are tender.
An hour before serving, cut the cream cheese into small cubes. Place the cubes in the crock pot. Mix a few times throughout the hour before serving.
Once the cream cheese is completely mixed in, it's ready to serve.
Top with cheddar cheese and some additional bacon bits.

I made this in the crock pot in 4 hours on high. My family loved it.
posted 1-Sep-2014 9:29pm

Bronwyn,where did you go in Vermont. Burlington?
posted 2-Sep-2014 5:20am

Yes Kathy, we went to Burlington and Shelburne. We had a lot of fun. Do you live close to Burlington?
Debbie M.
posted 5-Sep-2014 8:35am

My husband and I went to my mom and dad's house last night to see their new furniture. As we were all enjoying the new reclining features my mom took and camera and takes a picture of me and my husband. She took a look at the picture she just took and said "Oh look, you look like you are two hundred pounds in this picture. See?"
posted 6-Sep-2014 12:37pm

ND VS MI today smile
posted 7-Sep-2014 1:43am

Sorry Deb, that had to really hurt frown
Debbie M.
posted 8-Sep-2014 9:21am

Would you say that to your daughter? The truth is I am over two hundred pounds, so do I really have the right to have hurt feelings?

Well that aside, I had a funny thought today when I heard the news of Kate being pregnant again. What if I took the next 7 months, the time that she has left in her pregnancy, to watch her get bigger and bigger. At the same time I could be getting smaller and smaller. smile Then right before delivery, I would look slim and she would look fat!! lol ~Until she delivered, then 10 minutes later she would be slim again. But we would both be slim. lol

It seems like the prefect time to reeeecommmmmitttttt because I'm so fat, Kate is pregnant, and its a Monday. Don't people usually start their diets on Monday?

Heh, have a happy day everyone. smile
posted 8-Sep-2014 11:42pm

Deb, it isn't about what you weigh it is about your Mum making insensitive and unkind comments. You are well aware of what you weigh and her comment was unkind. However, if you weigh more than she thought, then take it as a compliment and decide to make lemonade out of lemons smile

I would never plan to have a competition with a princess, ha, ha smile,,,,,,,
Debbie M.
posted 9-Sep-2014 11:54am

good advice smile
posted 10-Sep-2014 7:54pm

Hi All ,I too am at a lost on how to lose this weight. I really want to but excuses made me have a bigger caboose. Ha. What are you following , and what really works. I sometimes think we want the comfort of the food more then the weight lose, of course that only lasts until you have taken the last bite. Then comes the guilt and why did I eat that. Well I think you need to make up a contract ,sign it and no more excuses just a type of fine or something that you have to do you don`t like much. Just an idea. The main thing is to eat healthy 90% of the time. My friend fell of the wagon and she trying again she said its hard to stop eating when your full so she wait for 10 minutes and the feeling goes away. it helps her. I just reporting in ,missed you all ANNIE Deb M knowing you can lose that weight if you set your mind to it and you will AND SO WILL THE REST OF US SO LETS DO IT. AMEN
posted 10-Sep-2014 7:58pm

I meant I`m reporting in ,read my mistake. ANNIE
Debbie M.
posted 10-Sep-2014 11:03pm

Thanks Annie. I am a pitiful site. I am at an all time high weight right now. Not just as high as I have been but higher than ever. I can't even type it. Thank you for the tips. My summer has been so stressful and I let myself get out of control. No more excuses for me. I need to get serious because my health counts on it. I don't want to be this person I have become. When you said "I think we want the food more than I want to be thin." I think you have something there. It must be the truth or we would actually change. But like you said, the comfort only lasts till the last bite. Then, we are back where we started and mad at ourselves because of what we did, again. My brother told me I am a mystery. HE said I told about weight all the time but I never do anything about it. ITs true. Why why why?

I really do need to talk about it. It does help me to have focus and feed back from others. I'm sure it is tedious after all these years on here to see me telling the same story different month and never see results. I'm sorry for being such a bore in that way. I want to change. But just how much do I want it?
posted 11-Sep-2014 9:26am

Our problem we want it now and that's not how we got the weight on. It came from filling our tank over full everyday. Also, life got in the way and created this problem. If we could change are mindset about food and use it for fuel or energy to do the things we do it would be a start on recovery. My little grandson never gets hungry and when he does he only eats a little he is 6 years old. Food is just something to keep him alive. So lets change our mindset one day at a time Deb M. GOD BLESS ANNIE Also 1400 calories a day is not much to worry about for are fuel to succeed for now.
Debbie M.
posted 11-Sep-2014 10:45am

I remember as a child I was bothered to stop playing and have to eat. Things changed somewhere along the way. I'd like to get back to that mind set.
posted 12-Sep-2014 12:46pm

Bronwyn, I live in Massachusetts, the southern border of the state, so I'm not close to Burlington. I've been there before.
I just got some super nutty granola to put in my plain Greek yogurt for breakfast. Also just got some large curd cottage cheese, that is not low fat. I'm tired of the low fat cottage cheese. We are in Rhode Island for the weekend, and tend to eat our evening meals out. I had a salad with goat cheese, walnuts, and cranberries, with delicious Grilled shrimp last night. And will have fish, sweet potato, and vegetable tonight. Chicken Noodle soup for lunch. Noodles have flour, but I can't always be NFNS.

Debbie, I think we are born with certain body types, even if we were thin when we were young. Both my mother and I were thin when young, and by middle age - Not Thin! Just do the best you can. I know I snack often, just plan on having an apple, or some carrots with cottage cheese. You can get back on track. It will just take a few days. You track calories on my fitness pal don't you?
posted 12-Sep-2014 8:45pm

I have really lost my exercise habit because of time spent babysitting. I'm going to start by walking fifteen minutes in the morning, and fifteen minutes in the afternoon.
posted 12-Sep-2014 9:10pm

I just read a Livestrong article ,for people over 65, (I'm not there yet!), to lose weight they need to take in only 1200 calories a day. I thought 1500 was good. Wonder if I could exist on 1200 calories a day! Guess I'll start ASAP.
posted 13-Sep-2014 5:45pm

Kathy, I am so confused about calories. Well, not confused about calories but, confused about how many I should eat. There is so much controversy over the 1200 calorie diet. Yes, it may be good for losing but, then do you lower your metabolism and lose muscle mass and find yourself in worse shape than you started in the fact, that you now can eat very few calories without gaining weight. According to a few sites I have put my data into,,,,weight/height/age and so forth,,,,,,,,I am told that I can lose weight eating 1450 to 1650. I am so out of the loop for such a long time with calorie counting that I am having a hard time getting back at it. We have been eating out too much,,,,,,hard to count calories when you eat out. I want to quit eating out so much, get back to counting calories, and continue with my swimming (swim/jog). I have had company this week and only swam about 3 days this week,,,,,,,,I don't want to start to slack on that. Bottom line,,,,,,, I am exercising more but, eating too much. I want to pull exercise together with better eating. Calorie counting takes a lot of discipline,,,,,,,,,,I need to get that discipline back into my life because the only time that I have lost weight is when I have counted calories. Studies show that exercise is good for you physically,,,,, but, weight loss is mostly about calories.
posted 15-Sep-2014 3:53pm

Just want to no what plan you girls are on now. I have tried most of them with some success for awhile. I no someone has the answer if its combining two or more diet plans which may work for a life plan. Thought I would put that out there we may have a professional reading this with some expert advice for us all. ANNIE An not wiring are jaws together. Although, it might work but only for awhile.
Debbie M.
posted 15-Sep-2014 8:10pm

I know exactly what works ANNIE. It's counting calories and not going over the set amount, each and every day. I have always lost weight like that. EVERY single time. The trouble is that it is a lot of work and I get lazy and stop doing it. But it does work.

I really need to get it together and just do the work.
posted 16-Sep-2014 7:26pm

Deb, I guess that`s what it comes down to. So lets start counting calories and if we go over try to burn it off with walking or what ever you can do to see those pounds off. Next summer I want this weight off. ANNIE Never give up just keep trying.
Debbie M.
posted 16-Sep-2014 7:42pm

OOOOh yes!!! I need to and want to. My weight skyrocketed lately and its been staying there.

I visited my daughter in college this last weekend and it was so good to see her. Kids sure are hard to let go.
posted 17-Sep-2014 10:01am

Do you watch the flour and sugar when counting calories? I have try so many diets and been told to not eat this it gets so screwed up you don't do anything. Dr. Oz says eat the same breakfast and lunch everyday and have a reasonable dinner. Could work. I would have 3 different breakfasts and lunches to choose from no the calorie count and stick to that for awhile everyday. You wouldn't have to count those calories because you would no them. Drink water with sugarless drink in it. Pick 6 different snack and pick 2 or3 for the day and have them handy never letting your blood sugar get so low you would really need to eat and if you do its because you have a bad habit that needs to be stopped, and the sooner the better. IF I DO THIS DAILY I BELIEVE IT WOULD WORK. Just an idea. Also, get a hobby and enjoy it. Have a blessed day ANNIE This was to DEB M and anyone who might help us succeed on our struggles with weight. AMEN.
Debbie M.
posted 17-Sep-2014 4:21pm

These are brilliant plannes. I do think this would be a great start. Also picking things lower in simple carbs and lower in sugar will go a long way to helping you not feel as hungry. I have done the totally no flour no sugar in the past and I did well on it. But I'm not sure its totally nessessary. I'm going to try your ideas for simplicity. Thanks!
Debbie M.
posted 19-Sep-2014 4:09pm

Second day of success behind me. I'm trying to do my best. smile
Debbie M.
posted 21-Sep-2014 10:16am

Still doing well. Lost a couple pounds. Trying to do the next right thing, one choice at a time.
posted 21-Sep-2014 5:39pm

still too lazy to walk . after this I'll go out for TEN minutes and walk! Well I did do a short workout at the gym this AM. Bronwyn, My husband and I go out to eat a lot also. Nowadays it is how we connect with some friends, and sometimes with family.

How does everyone feel? Healthy? I suppose that's the end goal.
posted 21-Sep-2014 5:48pm

Has anyone checked out a website called . It has recipes for no flour no sugar-breakfast, lunch, dinner, and side dishes.
Debbie M.
posted 21-Sep-2014 9:55pm

That site sounds interesting Kathy. I will check it out.

I went to Culvers for lunch and got a Garden Fresco salad with grilled chicken. There were lots of fried things there that I wanted, but I want to stick to my calorie goal. Good things can be had at most places. THere are not a lot of choices but good choices can be made eating out. They are just not always what we want.

I have lost 3 pounds. I'm trying again.

Keeping calories less than 1400 and riding my stationary bike 5 times a week. :)
Debbie M.
posted 23-Sep-2014 10:43am

Down 5 pounds now.

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