I would really like to have a "Body Comp" focused group, like the OS groups, so that we could have accountability threads and weekly weight check-in threads. Having given it some thought I think a "binge" meal would be reasonable. I'll try to keep it moderate, like a glass of wine, some bread! I think it would help me be good the rest of the time to be able to say when I have a craving, "I'll do that this Saturday."
Last year my company did a "Biggest Loser" competition and the accountability to the group really helped me make some progress.
I'm in, I gained 16 lbs from my last race to what I weighed in at on Monday-192 lbs. Been doing pretty good although as I right this I am eating a handfull of left over peanut brittle that was just discovered.
Posted By Beverly Richardson on 01 Jan 2011 08:06 PM
I had a pretty good first day today. About 1700 cals which is perfect. Cooked a bunch of good vegetabley stuff. Had a headache this afternoon; wondering if it is from caffeine withdrawal. Could also be sugar withdrawal! I'm looking at even more food labels than I usually do, and it is amazing that everything has added sugar of some sort. Even croutons and the teriyaki sauce I use on salmon both have high fructose corn syrup! Bleh!
My body seems to be adjusting pretty well. Strict paleo isn't too far from my regular diet so I don't think it was too much of a shock to the system. My staple meals are the same, I've just cut out a lot of crap! I am feeling great! I'm down from 125 to 122.6 in just a week. I realize a lot of that is water loss, but I do measuring tape too occasionally and have seen some change there as well! It is interesting, I'm tracking my food in TrainingPeaks.com and my macro-nutrient balance has shifted. I'm getting more fat/protein and less carbs. It is about 50% carb, 30% fat, 20%. That's a shift of about 8% from carbs to fat from my diet last spring when I lost about 10lbs.
The fat is mostly good. It's coming from eggs, lean turkey, ceasar dressing, nuts, avocado, and fish. The overall quality is definitely better as well. I've had to switch snacks from easy convenient low-nutrient food, to stuff with more nutrients like nuts, fruit.
I still have plenty of energy for workouts and see hints of performance gains. I've been obeying my hunger and have found that means eating about 2200 cals/day, which is higher than I would expect to be able to consume and lose weight. (I'm 5'0") So I'm hoping that I can lose with those calories! I'll have to see what happens with the scale over the next week or so and maybe reduce calories if it plateaus.
I've found that I have to eat very soon if I get hungry, otherwise the hunger gets a bit out of control!
@Scoot - That is AWESOME! Make sure you are hydrating cuz i bet some of that drop is water.
@Beverly - You know your body. if you start feeling tired, bonking, etc. I think you will know what to do. Keep up the good work.
I started my cleanse dealio yesterday. Gluten is out, dairy is out and sugar only in my gels and bottle when I train. And I am not counting calories. I am making calories count. Pseudo-Paleo program as I love eggs and like how my wife makes brown rice pasta with a light sauce and all the veggie.
I have a roast in the crock pot today with veggies and will have a salad along with it with Follow Your Heart ranch dressing. May add some quinoa as well to bump up the carbs.
I have been really, really good for two weeks now and I've lost 9lbs. Yea me! So I am all in for a cheat day or meal. I think I need a break each week - maybe Friday nights before the bricks on Saturday. I am in.
2 kinds of quinoa, marinated steak, broccoli, onion, sun-dried tomato's. a smidge of olive oil and a couple of other things and it was yummy. Tons of high-quality cars, protein, etc. See below.
Tomorrow will be my cheat day. My wife works for Kraft Foods and the sponsor the Hunger Bowl tomorrow and the game is being played in San Francisco. Boston College vs. Nevada. Huge tail gate party for Kraft VIP's. If there are sausages there, I will partake. But only a bit. Not gonna overdue it.
I'm in with this challenge, too! First and foremost, I'm getting calories under control with LoseIt. I'm also working out regularly again after 5 months of sloth, so that should help. I'm about 10 pounds over my LP weight (told myself I didn't want to go more than 8 over), and hoping to drop 5 quickly, the other five more slowly. To achieve, I'm working in the following framework:
-hit my weekly calorie deficit goals in LoseIt. Allows for occasional overage while part of a goal -focus on foods that help hold off the 'hungries'. I'm finding that a protein smoothie breakfast helps a ton, as does yogurt. -clean my palette with a dark chocolate square for desert, instead of looking for dessert -keep an eye on average daily protein intake. I have a tendency to get rather carb heavy when I am not paying attention -no alcohol before 1/14, when I go on a guys skiing weekend. After that, no alcohol until the superbowl. This is a big part of my downfall.
Now, it's about execution!
And John, +1 on a copy of that recipe. Looks good!
I can tell the cleanse is working. I musta got up 10 times last night to pee and I musta peed 3 gallons. My body is releasing the crap and excess water and I actually feel a bit lighter after the first 4 days or so. The scale doesn't show it yet, but my clothes feel a bit looser. Need to keep hydrated, though.
My wife was thrilled that you folks wanted the recipe. She just throws stuff like this together all the time. And I personally added a bit of sea salt to it for my palate. Here is is:
Here is my recipe. I made it up based on the different things I like!
1 Cup Quinoa (mix of black and regular)
2 Cups Water or Broth
½ Onion, Chopped
Olive Oil
3 Cubes Garlic – from the Trader Joe’s Frozen Garlic Cubes
5 Cubes Basil – from the Trader Joe’s Frozen Basil Cubes
¼ Cup Julienne Cut Sun Dried Tomatoes
¼ Cup Pesto
½ to 1 lb. Steak – sliced thinly (depends on how much meat you want)
1 – 2 Cups Broccoli Flowerets
·Boil 2 Cups Water, add 1 cup Quinoa and bring to a boil. Lower heat and cook covered for about 15 minutes
·In a large pan heat olive oil and place in cubes of garlic and basil
·And onions cook until translucent.
·Add in Sun Dried Tomatoes add sliced steak and cook until desired “wellness” of meat (well done, medium etc.)
·Add in Broccoli and cook a few more minutes – keep broccoli “al dente”
·Add cooked Quinoa into steak mixture and stir to mix ingredients together
·Add pesto and stir to mix
I used a mix of black Quinoa and Regular Quinoa. This can also be made with Red Quinoa.
Can also substitute Shrimp for the steak and add mushrooms
OK. I need some advice/help. I am frustrated with my weigh in from today and I need some help understanding what happened. I am using LoseIt and have been doing well. . .so yesterday was a big day and I burned 2400 calories according to my Garmin which has been pretty good stating correct calories. According to LoseIt (and I booked everything honestly) I ate 2421 calories yesterday - for a net of 17 calories. I weighed myself this morning and I had gained two pounds from my weigh in on Saturday morning. How/why does this happen??? When you need to lose a lot of lbs to get back to racing shape every pound counts. Ideas???
did you ingest more carbs yesterday? Basically for every gram of carbohydrate or certain amount carbohydrate you consume, your body automatically stores water. This is healthy it's just what our bodies do. And the best way to actually get rid of excess body water is to drink more water. Did you keep yourself hydrated during your workout?
Yep, that's it for sure. Ate carb heavy on Friday night and then more carbs than normal on Saturday in the two meals after the ride as well. Knowing is half the battle I guess. Thanks for the help Brenda!
@Greg - this happens to me almost every Sunday weigh in during IM season when I'm doing big bike rides on Saturdays. My theory is that it is because of the massive systemic inflammation in your body after the mega workouts. I think you retain more water when your muscles are inflamed. Don't worry! I'd bet money that in 1-2 days after your body has recovered from the mega workout, that your weight will go back to normal. Keep up the good work!
My wife and I had a big discussion about simply eliminating gluten (her current deal and she has no allergy to gluten) and eating clean (my current deal). She went to Trader Joe's and Whole foods recently and bought all this "gluten free" stuff (cookies, crackers, etc) and I read the labels and they are all full of processed stuff. So I won't touch it.
Does simply going gluten free really make *that* big of a difference if all you are eating is still mostly processed foods?
Also, she brought home this (http://bit.ly/2mMFUu) and as we read the ingredients it appears that it is gluten-free, but not certifeid because it is made in a faciltiy that processes wheat, peanuts, etc. Are we correct?
Love the focus here. I am focused on paleo, smart eating Mon-Fri + Sun with Sat being the big cheat day. As in big. As in I dare you to eat more than me b/c I had 6 scoops of ice cream for dessert, etc. If you want to play, PM me as I have an iPhone group set up for the Sat Cheating fun...
My wife and I had a big discussion about simply eliminating gluten (her current deal and she has no allergy to gluten) and eating clean (my current deal). She went to Trader Joe's and Whole foods recently and bought all this "gluten free" stuff (cookies, crackers, etc) and I read the labels and they are all full of processed stuff. So I won't touch it.
Does simply going gluten free really make *that* big of a difference if all you are eating is still mostly processed foods?
Also, she brought home this (http://bit.ly/2mMFUu) and as we read the ingredients it appears that it is gluten-free, but not certifeid because it is made in a faciltiy that processes wheat, peanuts, etc. Are we correct?
Thoughts?
John- If the company isn't certifying it as GF it's usually because they process the oatmeal with wheat (like a filler) and the malt extract has gluten in it as well (usually). Here's a quick list that I actually used to carry around with me when I was eating totally GF http://www.celiac.com/articles/182/...Page1.html. But since it sounds like you're eating GF as a personal choice and not because of celiac it's probably fine because the gluten is likely to be very minimal. The GF "certification" is most essential for those who might have severe reactions to even the smallest amount of gluten. As for the processed ingredients, unfortunately it's kind of how it is in order to emulate the natural cooking and baking properties of things with gluten in them. There are a couple of good GF cookbooks out there (amazon carries a whole slew of good ones). I also found that checking out the things that are required for GF cooking/baking is helpful in reading the back of packages of GF foods to see what is really an additive and what's necessary for the replication of glutenous foods.
And to follow up on your question re: GF making a big difference. If you aren't allergic or intolerant to gluten, I think it's better to just eliminate most of the processed foods and simple carbs like bread and pasta, than to go GF and still eat things like crackers, cookies, etc. I never really felt "good" when I was eating GF stuff, mainly cause it was still all highly processed and you still ate too much of the foods that aren't really nutritionally valuable but under the guise it was ok cause it was GF. I found it much better to go 80/20 clean/carbs. My .02
I started my elimination phase (to prep for the cleanse) Sunday. Down 3lbs so far. The elimination phase is very primal-esque (no sugar, starch, soy, caffeine, alcohol) with a few major differences (no dairy, tomatoes, peppers, red meat, shell fish, raw fish, pork; but I CAN have quinoa, brown rice, and some beans). So far so good, but eating out is a bit of a pain (had to do some searching of menus for a place to go tomorrow night). I'll start the actual cleanse on Thursday (moved it up a few days) since that's a telework day and then I'll have a 3 day weekend Sat-Mon, I figured staying home the first 4 of 5 days will help me with the transition. As far as the cleanse goes, the rules are: 2 liquid meals (breakfast and dinner) and 1 solid (lunch) meal following the elimination diet rules. I just ordered a Vitamix blender/juicer. Not cheap but the thing can do just about anything. Should be cool. I took pictures to start elim week and plan to take pics every week of the cleanse... not to mention keeping a journal to track the numbers as well as general observations. Post cleanse my plan is to re-introduce foods that I miss (bananas and tomatoes will be top of the list) and see how I feel and how I react/feel.
Hopefully this won't be too crazy that I can't work out. Exercise is recommended... and I'm allowed to have another liquid meal post-exercise if I feel it's needed... we'll see. I'm going to do my workouts post work, pre-dinner - when there's solid food in my system so hopefully I'll have the energy to hit my numbers!
I am currently in the process of going gluten free due to intolerance. It is not that hard because I went carb free last year to support DH in a weight loss plan he chose. I have been avoiding processed foods for years (except for parties). I do not think going gluten free affects how I feel other than my GI distress is resolved.
I miss home made bread, garlic bread, breadsticks, pasta- but not much. Mostly when I am around my Italian family.
What I miss more is my protein shake. It is hard to find a tasty brand. I have been through many and some that are advertised as gluten free can still give me similar symptoms, just not as severe. I just posted a nutrition thread to try and figure out what I will do for long bike rides. Infinit is now out.
But there is nothing magical about a gluten free diet. Gluten is in an amazing amount of foods.
Love the focus here. I am focused on paleo, smart eating Mon-Fri + Sun with Sat being the big cheat day. As in big. As in I dare you to eat more than me b/c I had 6 scoops of ice cream for dessert, etc. If you want to play, PM me as I have an iPhone group set up for the Sat Cheating fun...
@Jennifer -Thanks for the response. We totally get it now.
@Scott - I found out during my first ever time in my life eliminating dairy last year that my adult acne went away. Was always on my forehead and I always thought it was just from sweating with a hat on. It wasn't anything bad, but it always bugged me. The upside is I no longer need the prescription topical stuff I have been using for years as I rarely drink or eat dairy noe. One less chemical in my body.
I have been eating well. It will be one week tomorrow for the cleanse and I can already tell my clothes are getting looser and I have lost a couple of pounds. But I equate all that to water loss. Last weekend my body dumped the excess water in my body (probably from all the sodium over the holidays) and I was peeing all the time.
I also did a hydrostatic body comp test on Monday. Supposed to be accurate within 1% for body fat, lean mass, etc. I will do it again in March to see how I am progressing. In the mean time, I have a lot of work to do.
day one of my cleanse... during the 4 days of elimination (Sun-Wed) I dropped almost 4lbs. Crazy. I'm not realy doing the cleanse to lose, per se...at least I don't need to lose a lot (maybe 10lbs - which is the weight my friends accuse me of being anorexic at) but I definitely want to get health. I weighed in, took measurements, and took pics. Hopefully I'll be feeling and looking good in 3 weeks. I think it will be rough, but I hope to break some bad habits/cravings!
@John - interesting about the dairy. That was an eliminated food, not that I drank or ate a lot.... and the body comp test sounds cool!
Comments
Last year my company did a "Biggest Loser" competition and the accountability to the group really helped me make some progress.
I'm in, I gained 16 lbs from my last race to what I weighed in at on Monday-192 lbs. Been doing pretty good although as I right this I am eating a handfull of left over peanut brittle that was just discovered.
Sub-clydesdale here I come (or am)!!!
@Beverly- Watch out with severely cutting out too many carbs too fast. It can lead to fatigue and headaches. Check out this post: http://members.endurancenation.us/C...fault.aspx Good luck!
My body seems to be adjusting pretty well. Strict paleo isn't too far from my regular diet so I don't think it was too much of a shock to the system. My staple meals are the same, I've just cut out a lot of crap! I am feeling great! I'm down from 125 to 122.6 in just a week. I realize a lot of that is water loss, but I do measuring tape too occasionally and have seen some change there as well! It is interesting, I'm tracking my food in TrainingPeaks.com and my macro-nutrient balance has shifted. I'm getting more fat/protein and less carbs. It is about 50% carb, 30% fat, 20%. That's a shift of about 8% from carbs to fat from my diet last spring when I lost about 10lbs.
The fat is mostly good. It's coming from eggs, lean turkey, ceasar dressing, nuts, avocado, and fish. The overall quality is definitely better as well. I've had to switch snacks from easy convenient low-nutrient food, to stuff with more nutrients like nuts, fruit.
I still have plenty of energy for workouts and see hints of performance gains. I've been obeying my hunger and have found that means eating about 2200 cals/day, which is higher than I would expect to be able to consume and lose weight. (I'm 5'0") So I'm hoping that I can lose with those calories! I'll have to see what happens with the scale over the next week or so and maybe reduce calories if it plateaus.
I've found that I have to eat very soon if I get hungry, otherwise the hunger gets a bit out of control!
@Scott - congrats! Rock on!
@Scoot - That is AWESOME! Make sure you are hydrating cuz i bet some of that drop is water.
@Beverly - You know your body. if you start feeling tired, bonking, etc. I think you will know what to do. Keep up the good work.
I started my cleanse dealio yesterday. Gluten is out, dairy is out and sugar only in my gels and bottle when I train. And I am not counting calories. I am making calories count. Pseudo-Paleo program as I love eggs and like how my wife makes brown rice pasta with a light sauce and all the veggie.
I have a roast in the crock pot today with veggies and will have a salad along with it with Follow Your Heart ranch dressing. May add some quinoa as well to bump up the carbs.
Who's next?
@Greg - AWESOME! well done!
Wife made the following tonight:
2 kinds of quinoa, marinated steak, broccoli, onion, sun-dried tomato's. a smidge of olive oil and a couple of other things and it was yummy. Tons of high-quality cars, protein, etc. See below.
Tomorrow will be my cheat day. My wife works for Kraft Foods and the sponsor the Hunger Bowl tomorrow and the game is being played in San Francisco. Boston College vs. Nevada. Huge tail gate party for Kraft VIP's. If there are sausages there, I will partake. But only a bit. Not gonna overdue it.
-hit my weekly calorie deficit goals in LoseIt. Allows for occasional overage while part of a goal
-focus on foods that help hold off the 'hungries'. I'm finding that a protein smoothie breakfast helps a ton, as does yogurt.
-clean my palette with a dark chocolate square for desert, instead of looking for dessert
-keep an eye on average daily protein intake. I have a tendency to get rather carb heavy when I am not paying attention
-no alcohol before 1/14, when I go on a guys skiing weekend. After that, no alcohol until the superbowl. This is a big part of my downfall.
Now, it's about execution!
And John, +1 on a copy of that recipe. Looks good!
Hi All:
I can tell the cleanse is working. I musta got up 10 times last night to pee and I musta peed 3 gallons. My body is releasing the crap and excess water and I actually feel a bit lighter after the first 4 days or so. The scale doesn't show it yet, but my clothes feel a bit looser. Need to keep hydrated, though.
My wife was thrilled that you folks wanted the recipe. She just throws stuff like this together all the time. And I personally added a bit of sea salt to it for my palate. Here is is:
Here is my recipe. I made it up based on the different things I like!
1 Cup Quinoa (mix of black and regular)
2 Cups Water or Broth
½ Onion, Chopped
Olive Oil
3 Cubes Garlic – from the Trader Joe’s Frozen Garlic Cubes
5 Cubes Basil – from the Trader Joe’s Frozen Basil Cubes
¼ Cup Julienne Cut Sun Dried Tomatoes
¼ Cup Pesto
½ to 1 lb. Steak – sliced thinly (depends on how much meat you want)
1 – 2 Cups Broccoli Flowerets
· Boil 2 Cups Water, add 1 cup Quinoa and bring to a boil. Lower heat and cook covered for about 15 minutes
· In a large pan heat olive oil and place in cubes of garlic and basil
· And onions cook until translucent.
· Add in Sun Dried Tomatoes add sliced steak and cook until desired “wellness” of meat (well done, medium etc.)
· Add in Broccoli and cook a few more minutes – keep broccoli “al dente”
· Add cooked Quinoa into steak mixture and stir to mix ingredients together
· Add pesto and stir to mix
I used a mix of black Quinoa and Regular Quinoa. This can also be made with Red Quinoa.
Can also substitute Shrimp for the steak and add mushrooms
This is the confessional for our binging sins, right?
Two hot dogs
Handful of potato chips
Dab of onion dip
Little bit of potato salad
4 Oreo's
Medium sized bowl of chili
Two Diet Cokes.
I was at a college bowl game tail gate party afterall. When in Rome. . . . .
However, I paid for it and I did feel a bit crappy later. 
Back at clean eating tomorrow.
OK. I need some advice/help. I am frustrated with my weigh in from today and I need some help understanding what happened. I am using LoseIt and have been doing well. . .so yesterday was a big day and I burned 2400 calories according to my Garmin which has been pretty good stating correct calories. According to LoseIt (and I booked everything honestly) I ate 2421 calories yesterday - for a net of 17 calories. I weighed myself this morning and I had gained two pounds from my weigh in on Saturday morning. How/why does this happen??? When you need to lose a lot of lbs to get back to racing shape every pound counts. Ideas???
My wife and I had a big discussion about simply eliminating gluten (her current deal and she has no allergy to gluten) and eating clean (my current deal). She went to Trader Joe's and Whole foods recently and bought all this "gluten free" stuff (cookies, crackers, etc) and I read the labels and they are all full of processed stuff. So I won't touch it.
Does simply going gluten free really make *that* big of a difference if all you are eating is still mostly processed foods?
Also, she brought home this (http://bit.ly/2mMFUu) and as we read the ingredients it appears that it is gluten-free, but not certifeid because it is made in a faciltiy that processes wheat, peanuts, etc. Are we correct?
Thoughts?
John- If the company isn't certifying it as GF it's usually because they process the oatmeal with wheat (like a filler) and the malt extract has gluten in it as well (usually). Here's a quick list that I actually used to carry around with me when I was eating totally GF http://www.celiac.com/articles/182/...Page1.html. But since it sounds like you're eating GF as a personal choice and not because of celiac it's probably fine because the gluten is likely to be very minimal. The GF "certification" is most essential for those who might have severe reactions to even the smallest amount of gluten. As for the processed ingredients, unfortunately it's kind of how it is in order to emulate the natural cooking and baking properties of things with gluten in them. There are a couple of good GF cookbooks out there (amazon carries a whole slew of good ones). I also found that checking out the things that are required for GF cooking/baking is helpful in reading the back of packages of GF foods to see what is really an additive and what's necessary for the replication of glutenous foods.
When I eliminated dairy a few years ago, I also tried at first to eliminate gluten.
FYI, there are a few good GF beers too, incl one by Budweiser called Red Bridge. Then, of course, there's always cider.
YES, I must always return to the beer!
Another FYI, by eliminating dairy my acid reflux DISAPPEARED and my eczema decreased exponentially.
nice work everyone! Woo hoo!
I started my elimination phase (to prep for the cleanse) Sunday. Down 3lbs so far. The elimination phase is very primal-esque (no sugar, starch, soy, caffeine, alcohol) with a few major differences (no dairy, tomatoes, peppers, red meat, shell fish, raw fish, pork; but I CAN have quinoa, brown rice, and some beans). So far so good, but eating out is a bit of a pain (had to do some searching of menus for a place to go tomorrow night). I'll start the actual cleanse on Thursday (moved it up a few days) since that's a telework day and then I'll have a 3 day weekend Sat-Mon, I figured staying home the first 4 of 5 days will help me with the transition. As far as the cleanse goes, the rules are: 2 liquid meals (breakfast and dinner) and 1 solid (lunch) meal following the elimination diet rules. I just ordered a Vitamix blender/juicer. Not cheap but the thing can do just about anything. Should be cool. I took pictures to start elim week and plan to take pics every week of the cleanse... not to mention keeping a journal to track the numbers as well as general observations. Post cleanse my plan is to re-introduce foods that I miss (bananas and tomatoes will be top of the list) and see how I feel and how I react/feel.
Hopefully this won't be too crazy that I can't work out. Exercise is recommended... and I'm allowed to have another liquid meal post-exercise if I feel it's needed... we'll see. I'm going to do my workouts post work, pre-dinner - when there's solid food in my system so hopefully I'll have the energy to hit my numbers!
Keep up the good work, everyone!
It is not that hard because I went carb free last year to support DH in a weight loss plan he chose. I have been avoiding processed foods for years (except for parties).
I do not think going gluten free affects how I feel other than my GI distress is resolved.
I miss home made bread, garlic bread, breadsticks, pasta- but not much. Mostly when I am around my Italian family.
What I miss more is my protein shake. It is hard to find a tasty brand. I have been through many and some that are advertised as gluten free can still give me similar symptoms, just not as severe. I just posted a nutrition thread to try and figure out what I will do for long bike rides. Infinit is now out.
But there is nothing magical about a gluten free diet. Gluten is in an amazing amount of foods.
P: What app you using? And I want in on this
@Jennifer -Thanks for the response. We totally get it now.
@Scott - I found out during my first ever time in my life eliminating dairy last year that my adult acne went away. Was always on my forehead and I always thought it was just from sweating with a hat on. It wasn't anything bad, but it always bugged me. The upside is I no longer need the prescription topical stuff I have been using for years as I rarely drink or eat dairy noe. One less chemical in my body.
I have been eating well. It will be one week tomorrow for the cleanse and I can already tell my clothes are getting looser and I have lost a couple of pounds. But I equate all that to water loss. Last weekend my body dumped the excess water in my body (probably from all the sodium over the holidays) and I was peeing all the time.
I also did a hydrostatic body comp test on Monday. Supposed to be accurate within 1% for body fat, lean mass, etc. I will do it again in March to see how I am progressing. In the mean time, I have a lot of work to do.
day one of my cleanse... during the 4 days of elimination (Sun-Wed) I dropped almost 4lbs. Crazy. I'm not realy doing the cleanse to lose, per se...at least I don't need to lose a lot (maybe 10lbs - which is the weight my friends accuse me of being anorexic at) but I definitely want to get health. I weighed in, took measurements, and took pics. Hopefully I'll be feeling and looking good in 3 weeks. I think it will be rough, but I hope to break some bad habits/cravings!
@John - interesting about the dairy. That was an eliminated food, not that I drank or ate a lot.... and the body comp test sounds cool!