BG Nutrition HELP!

[Atreides]

Well, I agree that the yolk is important, but you can still reap all the benefits of egg yolks by only having 1 of them, say 1 yolk 4 whites in an omelette/scramble. You get the yolk taste and a nice amount of fat, but nowhere near the insanely high amount of cholesterol 4 yolks would give you (800mg! 4x your daily recommended value).

the notion of completely eliminating something from your diet (carbs, most notably in atkins; or fat, most notably in the early 90s) is somewhat antiquated. These days most people will suggest you take things in moderation, have a healthy mix of macronutrients, and focus more on calories than what's in the food.

I read marksdailyapple pretty frequently, but for a lot of people the trouble with losing weight is breaking their preconceptions about food, for which something EXTREMELY simple is recommended because people (regardless of intelligence level) have an uncanny ability to mess things up, or think they can just substitute things willy-nilly and then wonder why they're not losing weight.

Anyway I didn't really mean to snap at you, lol. Would you mind writing out what you generally eat on a daily basis? I'm curious to see.

edit: and a cheeseburger is loaded with protein and can be made with low fat content beef, with fat-free cheese (meh), feta or a small amount of blue cheese, even some crumbled turkey bacon, on a whole wheat english muffin. If you're willing to make some smart substitutions there's no reason why a person on a diet can't have one relatively often, or even a fast food burger every once in a while as long as you subtract calories from the rest of the day to compensate. You'd still probably want to skip the soda though.

[Sylphet]

@ Natsuchii
Momma of a beautiful 6 year old girl here so I know what you're talking about.

It's a challenge keeping up with everything that has to do with motherhood but you just have to incorporate the changes into your lifestyle.

You will forevermore be an example to your son and any other children you have (no pressure!) so now's the time to start working on the good habits.

Since your son is 1 years old the exercise is easy! Kids love to be walked and the weather is going to be really nice soon. Take him for a walk to a playground that's a couple miles away if you can do that. Walking may not get you into bikini model shape but it will stop you from getting bigger. If you can swing a jogging stroller too that works. I would go for walks with my daughter and then have some free weights at home that I could do some reps on while watching TV or something.

As far as diet is concerned, we all know what is good for us. Try to avoid eating too many pre-made foods and sugary snacks. Again, with the weather getting nice farmers markets will be opening up soon and if there's one within walking distance you can take the baby with you and shop for fresh fruits and vegetables with him.

My best advice is try not to focus so much on losing weight quickly but on being healthier in general for your entire family!

[Weiing]

Oh no, don't worry. I didn't feel like you snapped at me or anything. Health/nutrition/all that is just a topic I get really into and so I enjoy the discussion. I never take things to heart.

Also, I have trouble really with the notion of a recommended daily cholesterol intake, per se, just because of the fact that we make our own cholesterol. Trouble with it meaning that...I have no idea what to really think on who's viewpoint is more substantiated. So I'd think if we ate less cholesterol, our body would be making more if our body believes we aren't getting enough, and then our body produces less cholesterol if we're eating more of it. But obviously every human is different in the amount their body produces and what is their ideal level.

This is the same for macronutrients, for sure. I'm sure some find high fat/protein, low carb diet better for them, while others may find the reverse true, or an equal portion for all three. But I just wish people would at least try to think for themselves, research themselves instead of blindly following something. Hah! Perhaps I blindly follow, too? Who knows. I do agree that people should be more conscious/educated about what they eat in general.

I also believe that some carbs are good. I usually get mine from veggies and fruit.

Even though I tout all this primal diet and crap, I'm actually vegetarian (but really want to go back to eating meat just because it make so much sense).

Here is an example of what I eat on a lifting day:

Spoiler: show

5:15-ish AM 1 whole hard-boiled egg or full fat greek yogurt with whey protein
5:45-6:30AM workout/lifting
7:00 AM (postworkout) 2 whole scrambled eggs + combination of dark leafy greens in about a 1tbsp of butter
snack (if hungry): fruit--usually blueberries/strawberries
lunch: Tofu/Tempeh/beans/some other veggie protein and salad (mixed greens, beets, onions, bell peppers, avocado, feta cheese are the staple + whatever other veggies I have). I never use any dressing anymore, probably because I feel it already has a lot of flavor. If anything, I'd douse it with some olive oil though.
snack (if hungry): nuts, whey protein + water, or 1 hard-boiled egg
dinner: some form of protein + some random veggies in butter, coconut oil, or olive oil. And if I'm not lazy, maybe some quinoa (for more protein)
snack/dessert (which I usually have ) : full fat greek yogurt with whey protein + blueberries or a protein bar...or some dark chocolate

When I do cardio (Sprints/HIIT only), I sub my preworkout food with some almond or raw cow milk + whey protein and have a bit more carbs during the day (more veggies or even some yam).

I used to get really hungry in between meals, so many snacks... But it had a lot to do with the whole "eat 5-6 small meals a day". I am currently trying out intermittent fasting and listening to my body to see if I'm actually hungry or if my body is just signaling it because I have conditioned it to have those snacks.

SORRY for the long, really lame, and detailed post. I hope we can discuss more.

Edit:

My best advice is try not to focus so much on losing weight quickly but on being healthier in general for your entire family!

I just wanted to say: Best advice ever. REALLY. Thumbs up

[Atreides]

calorie wise that seems pretty good, and I imagine eating so many foods with high fat content is probably why you can get so satiated from eating less. It's an interesting way of how to eat less calories, since a lot of people go the opposite route and eat food that have relatively low nutritive value but takes up a lot of space (watery vegetables, etc).

Aside from the quinoa do you ever have any starchy carbs? Sweet potato/oatmeal/etc? I find that if I rely on veggies/fruit solely for carb intake I don't have nearly as much energy when I go to the gym.

[Weiing]

Yeah the high fat/protein really helps keep me satiated for awhile.

And umm... starchy carbs? Yams and potatoes rarely. Tempeh and legumes are pretty high in carbs and such, and I eat that a lot in order to get my protein. I don't ever make rice anymore (not even brown rice), but I'll eat it sometimes when I'm out. I don't buy bread or pita, but I'll eat it sometimes if I eat out. Hah. I guess that's kind of the pattern. ALSO! I eat frozen yogurt sometimes! That's a lot of sugary carbs. :D I guess in short, no I don't really eat starchy carbs because I don't go out of my way to buy them (and prepare it... since cooking rice/quinoa/etc really tests my patience when I"m hungry, haha). However, I don't deny myself them when I'm out eating because sometimes I want it.

As for how it affects my workout performance, I actually feel a lot better when I work out. I used to feel weaker when I worked out in the mornings, but after changing my diet, I am actually able to lift/push as hard as if I was working out in the afternoon. I can tell since I used to work out early in the mornings, switched to the afternoons, and now back to the morning. I guess i"m more of a morning person anyway... But that's just how food affects me. Different for everyone.

[Nightbreed]

Well I know it's only been a few days but I am feeling better. I cut the oatmeal down to 1/2 bowl, added 1 full egg and green tea in the morning. We will see how this works out over the next two weeks or so substituting different things in to change things up.

Just signed up for a gym also, they have racquetball so that will keep me busy after work and give me the workout I could use.

[Weiing]

Awesome! Hope it goes well. Good luck!

[Meat]

Well I know it's only been a few days but I am feeling better. I cut the oatmeal down to 1/2 bowl, added 1 full egg and green tea in the morning. We will see how this works out over the next two weeks or so substituting different things in to change things up.

Just signed up for a gym also, they have racquetball so that will keep me busy after work and give me the workout I could use.

greentea is a godsend, you should drink it a few times a day. it's 2nd only to a proper eca stack(ephedra) for a good energy boost when you're low carbing it

[Atreides]

Dinner tonight:

4 oz grilled Jamaican Jerk-style chicken with grilled leeks and vidalia onion
4 oz baked sweet potato
1/2 cup garlic roasted Brussels sprouts
1/2 cup roasted vegetables (broccoli, carrots, zucchini)

Total calories: 460

my butterless Buffalo Grilled Chicken marinade came out pretty good, although a little salty. Yum!

[Moss]

Dinner tonight:

4 oz grilled Jamaican Jerk-style chicken with grilled leeks and vidalia onion
4 oz baked sweet potato
1/2 cup garlic roasted Brussels sprouts
1/2 cup roasted vegetables (broccoli, carrots, zucchini)

Total calories: 460

my butterless Buffalo Grilled Chicken marinade came out pretty good, although a little salty. Yum!

prep time?

[Atreides]

5 minutes this morning to marinate the chicken, an hour on saturday to make all my veggies for the week, 5 mins to scrub the potato. I normally don't microwave yams so I just played some FF13 while it was in the oven and then finished making the rest when it was done. Foreman cooks fast so maybe 10 mins to prep, 15 mins to cook?

[richardd]

better than mine

i got a spinach wrap turkey sandwich from Publix with lettuce, tomato, onions and jalapenos with a carrot and a cup of walnuts lol

but hey, i was too tired to cook after working 9.5 hours lol. plus my 2nd job starts in about 2 hours

[Atreides]

1 whole cup of walnuts? jeez that's gotta be expensive, they're like at least 4-5 bucks for a bag at trader joes/whole foods around here.

Sounds like a good meal, although those wraps tend to have deceptively large amounts of calories (210 cals in a 10% mission foods spinach wrap).

[Moss]

You do anything special to the sweet potato or just wrap it in foil? I could never get the right consistency out of the oven so I used to just wrap them in plastic wrap and microwave.

[richardd]

1 whole cup of walnuts? jeez that's gotta be expensive, they're like at least 4-5 bucks for a bag at trader joes/whole foods around here.

Sounds like a good meal, although those wraps tend to have deceptively large amounts of calories (210 cals in a 10% mission foods spinach wrap).

yeah, i knew that ahead of time, but its cool, lol. ill punish myself for it later when i go jogging at 60 degrees (cold to us floridians) after work tonight ;p but even with the wrap, im still maintaining about 1400-1600 cals for today just like every other day. i was just lazy is all. i normally LOVE to cook, but god, work can suck.

but ya, walnuts here arent that bad when you buy it in packs. i give my sis like 20 bucks whenever she goes to costco and she comes back with a fuck ton lol. and its 100% organic too lol. taste as good as the ones from whole foods

[Atreides]

You do anything special to the sweet potato or just wrap it in foil? I could never get the right consistency out of the oven so I used to just wrap them in plastic wrap and microwave.

I'm actually the exact opposite way, I don't like the consistency out of the microwave so that's why I bake lol

baked yams made easy:

1) Preheat oven to 450 degrees
2) rinse/scrub off the dirt, use a fork to poke holes in the potato all the way around
3) wrap in a paper towel and microwave on high for 1 minute (2 if it's really big)
4) rub outside of sweet potato with olive oil and wrap in foil
5) bake 30 minutes (you don't have to wait for the oven to preheat all the way)

The only problems I run into with this is when I make japanese yams, which are considerably denser than regular sweet potatos, so I sometimes have to bake for 45 mins if they're really big.

[Moss]

I'm actually the exact opposite way, I don't like the consistency out of the microwave so that's why I bake lol

baked yams made easy:

1) Preheat oven to 450 degrees
2) rinse/scrub off the dirt, use a fork to poke holes in the potato all the way around
3) wrap in a paper towel and microwave on high for 1 minute (2 if it's really big)
4) rub outside of sweet potato with olive oil and wrap in foil
5) bake 30 minutes (you don't have to wait for the oven to preheat all the way)

The only problems I run into with this is when I make japanese yams, which are considerably denser than regular sweet potatos, so I sometimes have to bake for 45 mins if they're really big.

Microwave only does make them a bit mushy, I will have to try this way. Interesting that you microwave for a minute first.

[Atreides]

just to start it cooking in the center, probably unnecessary but I don't like when it doesnt get soft

[Weiing]

mm jamaican jerk is sooo good! I just found the glory of roasted brussel sprouts. Sounds like a good dinner. Can I come over? hahah.

[Atreides]

only if you have hot guy friends