morning, difo. wednesday breakfast?. this morning i reverted back to the usual eggs and veggies. i had 2 scrambled eggs mixed with spinach, red and yellow bell pepper, mushrooms, onion, cherry tomatoes and a serving of black beans.
the oatmeal-based breakfasts i’ve been trying just don’t do it for me. i’m hungrier sooner than when i eat eggs for breakfast although it’s roughly the same amount of calories. i portioned out single servings of oats last night into ziploc baggies mixed with some cinnamon and cloves and brought them into work for snackage. if i mixed a baggie of that with some nuts i have in my stash i think that’d be a decent snack for 250 calories.
GoodWeightLossInfo
The Best Information on Weight Loss.
Oatmeal w/brown sugar & an apple. For snack later I got celery, carrot sticks & little cheese cubes. Another little container I picked up from the convenience store.
I can’t believe. it’s only Wednesday! This week is dragging for some reason.
Breakfast was a bowl of multigrain hot cereal with 1/2 scoop protein powder, banana, and sliced almonds. Also half-caf with a splash of milk, and lots of water.
I brought 1/2 a grapefruit too but I wasn’t hungry enough for it so I saved it for a snack later on.
This day is dragging §.
Steel cut oats. With some cherries, chia seeds, and skim milk. Big coffee. Have some chicken for a morning snack later.
Took a big spill last night running (a patch of black ice & I didn’t get along) and a little lame today, so gonna take it easy with eating; likely not much exercise for the next day or so!
glad you didnt do any real damage! §.
Sorry to hear about your fall. But glad it wasn’t anything too serious! I can’t wait for spring and no more ice!
I really never thought about it. Until last night. It was even almost 40, so I think I got a little over-confident for the weather. Lesson learned, without serious damage other than to my ego
And now you’ve logged a badge. of honor of sorts as an athlete
I know NGHN got scraped up while lifting a few weeks ago and that’s how she was looking at it!
Woo hoo!. Love a badge (particularly if it’s sparkly), but hope I don’t have to earn too many more this way!
blah. I had great plans for a breakfast of eggs and veggies, but that did not happen.
I have a cold and feel like crap.
I did not want to get out of bed and had no time to make or eat breakfast, so I brought a grapefruit and 1/2 pb sandwich. Sipping on tea now.
Feel better soon!. I hope there nothing going around — lots of people seem to be sick lately!
Changing things. So lately I’ve been eating a lot at night, and I think it might be because I don’t eat enough during the day. So I’m making an effort to eat a bigger breakfast and bigger lunch (don’t have time for a snack in between).
Today I had a bowl of puffins cereal with soymilk, and a glass of orange juice. I usually don’t drink orange juice unless I’m having peanut butter, but I’ve decided to not keep peanut butter in the house for awhile.
to feel full. it helps to rely on a mix of protein and carbs with a little bit of fat to help keep you feeling full.
With your cereal, soymilk and oj, you’re taking in a lot of carbs. Carbs are really quickly and easily digested by the body for energy, because they are similarly structured to glucose, which is what the body uses for energy. Protein and fat are much more complicated molecules; they take longer for the body to break down, which is why you stay fuller longer when you eat protein and fat.
Your cereal, juice and soy milk get the bulk of their calories from carbohydrates. Juice is especially notorious for not keeping people full despite the amount of calories it provides, as it is stripped of the fiber that is the component of fruit that helps keep you feeling full.
Your goal to end nighttime eating by eating more during the day is a very good one, but I suggest you try to make sure what you’re eating during the day is also more protein- and fat-rich. A simple start for you might be to eat Greek yogurt, which is a good source of protein, with your cereal instead of the soy milk. Cottage cheese, eggs or turkey bacon are all also things you could sub in instead of the orange juice to give you a more complete breakfast.
Ah, yes. I should’ve been a bit more clearer as to why I chose carbs over protein this morning.
I had my stretch/flex class, and there’s actually a lot of aerobic activity involved (which surprised me). So I wanted to make sure I had enough energy to get me through class. I usually would try to make some kind of high protein meal involving eggs and veggies
eggs. scrambled with bell peppers, a small bran muffin, fresh fruit (berries, melon, and pineapple) and coffee.
I’m now having a (particularly seedy) clementine. I also have 2 mini frittatas if I get hungry again soon. I suspect I may have actually OVER-packed for my meals today, which would be excellent.
the usual. two hard-boiled eggs, a slice of sprouted grain toast topped with spinach, drizzled with flax seed oil. Coffee.
Glad you are still trying to tweak your intake for maximum energy, amber. It is definitely frustrating; I’m sure it will pay off for you once you find a happy balance again.
One thing I’m curious about: it sounds like you’re trying to make adjustments without adding additional calories. You know it’s OK to just plain eat more calories, not just play around with different macro ratios at the same number of calories, right? If you find you’re so often hungry whether you’re eating 300 calories of carbs or 300 calories of protein, eating more in general is probably the answer in you’re case, I’d guess.
as always. i really do appreciate the feedback from you and others here.
i think i am going to have to finally buckle down and do some math; calories in vs. calories out and what i need to maintain and feel normal. some days i feel great, others not so much, and it’s my own fault for not finding that balance yet. it’s not overly frustrating, and i enjoy learning so much about nutrition, but i need to know what i physically require. i hope that having the numbers staring at me in the face will help me get onto the right track instead of just going by feeling. i think fitday or something similar would be a good start.
Are you trying to lose weight or just trying to. maintain?
(I think of you as similar to me in that you’re at the weight you want to be and are just focusing on getting healthier in general including lots of running and other exercise).
Because my suggestion is to maybe not focus so much on the math and to focus MORE on how you feel — kind of like an intuitive eating thing (though I don’t know much about the actual book/program; I just like the concept).
I couldn’t tell you how many calories are in what I eat, or how many calories I burn in exercise. I just try to eat as few processed foods as possible, make sure to eat protein, fat, whole grains, and veggies, and listen to my body — stop when I’m full, tweaking my diet to see what breakfast will allow me to last until lunch, etc.
I was thinking about this last month when I looked at my garmin to see how many miles I’d run while wearing it this year. It also gave a calorie read out, and it was a huge amount. I don’t remember exactly, but I want to say something like 100,000 calories? In any case, I was trying to figure out how many pounds that correlates to, and thinking about how amazing my body is that I was able to stay exactly the same weight over the year.
I just wanted to throw this out there, with the caveat that I know everyone is different, and maybe more tracking is exactly what you need. I don’t track calories at all because I tend to have an obsessive personality and although I consider myself recovered from my ED, I worry that tracking might bring some of that out in me again.
Really interesting/different perspective. Thanks for sharing. Food for thought
i seesaw. honestly, i would welcome losing weight but i don’t know how realistic that is. i am 5′ 10″ and around 155 lbs. last time i had my body fat accurately measured was in may 2009 and i was 153 lbs. and 18.5% bf. i assume i am still about that same percentage as my clothing fits the same and the number on the scale is in that range.
i am led to believe that where i am currently is my physical “happy weight”. i think my issue is that i need to make it my mental happy weight too.
i agree, the body is an amazing machine. i try my best to listen to it and eat according to how i am feeling, but sometimes i consult my physical self and sometimes i consult my mental self, which is the main reason why i am having these fueling issues. that is why i think that tracking everything would be helpful for me personally.
this is probably too much info for a public forum, but i do really appreciate receiving feedback from varying perspectives, so i’m kind of putting myself out there with this one….
what would be your mental happy weight?. i’m 5′10″ and my goal is 150, so i see where you’re coming from (i’m currently 180, though.)
maybe you’d like to focus on building muscle for a little while? you would increase your calories, do some building, then later do some leaning, like body builders do. you might be able to get your bf% down that way, and get more of the look that you’re after. you should be able to have the body you want.
and i don’t think it’s too much info. you’re still anonymous, after all.
145-150?. i try not to get tunnel vision on the # too much.
i just feel kinda torn. long distance running (what i focus on) and building muscle don’t really go hand in hand in my mind. i don’t think i’ve accepted the fact that building muscle (and therefore lifting heavier) is what i need to do to ultimately get the body i want. i could easily be satisfied where i am now, but i am not. i know running, but i don’t know weights so much. like, NROL4W really overwhelms me. i just have no idea where to start….
thank you for the suggestion. this concept has been floating around in my mind, too.
amber needs to figure out her priorities, stat.
do you belong to a gym?. a personal trainer might be just the thing.
i can understand being scared of the weights, but there’s no need. i think you’ll find you’re more than capable. try some videos, like jillian’s no more trouble zones (light hand weights) to get started.
or, not. i’m sure you look great as you are. i want to be where you are. you’re hot, be happy about it, dammit.
Not enough. I finally got over my egg ban. Had one scrambled with a bit of cheese and 2 turkey sausage links. A cup of coffee & some water
Bran buds, nonfat yogurt, banana, almonds. Pretty much the same every week day, although sometimes berries instead of banana.
I eat breakfast at work. Cannot seem to get up early enough to make it at home. Plus then I eat a little later, which helps me make it to lunch without being hungry.
On the weekends I have the egg whites with veggies and maybe a high fiber english muffin or high fiber hot cereal.
I also can’t get up early to cook. what’s been immensely helpful to me is getting breakfast food (or lunch/snacks for that matter) prepared in the evening, then packaging it up in individual containers so I can microwave it when I get to work.
Also, on an unrelated side note, I am assuming you live in Atlanta….have you ever tried the Kroger brand low-carb yogurt? I am constantly raving about it on here but I don’t think any of the other reg posters live near a Kroger, and I’ve never seen any other brand.
I do that with lunch…. Have all my individual containers ready and so forth. Even have the cereal measured out for the breakfast cereal. Sometimes I do it on Sunday, a week’s worth of bags of carrots, cereal, etc.
I have not tried Kroger low-carb. I used to eat strictly Dannon Natural Vanilla, but now I’ve switched to Stoneyfield nonfat probiotic vanilla and when I run out of it, I’m trying greek yogurt because everyone here has been raving about it and I just learned yesterday that it also comes in low or non-fat.
Yummy breakfast. baked corn tortilla topped with chicken, cheese, sriracha, lettuce and avocado
Breakfast and need advice
. Oatmeal with craisins, blueberries, and half a banana. Coffee
I’ve been sorta stuck at the same weight for over a month and really want to kick it up a bit. I’m thinking of cutting a bit of the carbs I have, like the wheat bread/wraps and stuff. You guys see what i eat all the time, any other suggestions?
Do you ever use the low-carb wraps?. Those are available at all stores and usually have between 5-9 grams of net carbs. Also, maybe try doing some eggs or whites for breakfast instead of oatmeal, or some less carby types of fruit? (I don’t like or eat fruit (except on the rare occassion I force myself to), so I don’t know much about it, but I think bananas are pretty carby.
wraps i barely use… so I’m not too concerned. Sometimes I buy some and end up throwing most out since I don’t eat them. But I do use double fiber whole wheat bread for sandwiches or turkey burgers or such.
I’m not a fruit person much, I’m trying to incorporate it into my diet, hence the bananas. But yes, you’re right, pretty carby.
I’ll nix them. I like the eggs idea. I made some in the microwave the other day as an experiment to see if I could take to work and cook here and it wasn’t bad. I could mix veggies and stuff in it right? make it heartier?
Yes, I add in lots of veggies. I sometimes nuke them, but the taste is never as good as if they are cooked the regular way. (to me) Maybe try the fritatta idea. I try to make a pan of fritattas at the beginning of the week so that I have breakfast that I can grab in a hurry in the AM. If you’re concerned about the flavor getting boring, but a few differnt things you can top it with, like salsa one day, some reduced-fat cheese the next, etc, to make it seem different.
Also, if you’re plateauing, now is prob the time to add in that exercise that I know you said you have been putting off. Burn around 500 calories a day and you should lose about a pound a week from the addition of exercise!
Yes, I’ve started. this week doing some Leslie Sansone vids. And I have some little weights and I am doing some crunches, leg lifts.. etc. Need to get into that even more!!
I did the fritatta but I’d eat it with an EM. I’ll have ot pass on the EM then. I forgot about fritattas, will make some tonight. Thanks for the suggestions.
Careful…. Do you use high fiber wheat bread and wraps? Because if you do, eliminating all that GOOD fiber from your diet could have the OPPOSITE effect you are looking for.
If you are NOT using high fiber bread and wraps, try switching.
Nature’s Own Double Fiber bread is readily available in most stores. 50 cal per slice/5g fiber.
Mission Carb Balance wraps are low cal/very high fiber, too. La Tortilla Factory makes good high fiber/low carbs wraps, but they are harder to find.
exercise?. You havent started really exercising yet right?
Second what Jewel said. This was also. posted yesterday and I think it makes some decent points:
http://www.marksdailyapple.com/17-reasons-youre-not-losing-weight/
agreed. sure, you could cut carbs, but judging from your past posts, what you really need is more frequent and intense exercise!!
I know this is my downfall, too. I do not have a set schedule, a regimen to keep me going. I exercise sporadically, sometimes hard enough and sometimes not.
We can keep cutting calories up the wazoo but I think you and I both know that we need to get MOVING!
yup!. I don’t want people to think I’m sedentary either! I”m hardly ever home, always walking around somewhere with someone doing something.
I’m constantly on the go.
Either way you’re right, I need to exercise this butt!
i’m that way too, but. making time for a real workout daily (alternating strength and interval cardio) makes such a huge difference, i can’t even tell you. wait and see, when you do it you’ll be amazed. ah-MAZED.
I just posted that becuase i didn’t want people to think if I’m not at work, I’m at home doing shit. Ya know?
totally, i get it. i used to walk my dog everyday, thinking it was my workout. but once i started to strength train and do cardio intervals, i started to see real changes in my body, way quicker than i thought i would. i’m doing NROL4W now (you know what that is, yes?) but i also think jillian michaels DVD’s are awesome (no more trouble zones? omfg, works you HARD.) 30 day shred is probably a better place to start.
and don’t go thinking you can’t handle it. you can handle it!
I dont think that!. But as Radigal said, there is a difference between active and concentrated effort to get your heart rate up and lifting weights. It works miracles!
I had a package of plain oats w. PB2. at around 8:30. Am now (10:50) eating some salad with loads of veggies (artichokes, hearts of palm, roasted and fresh peppers, grape tomatoes, and a small amt of edamame and jicama. Some fat-free feta. So flavorful that I didn’t even have to add dressing!)
Eggs….as usual…. scrambled with a bunch of spinach, tossed with some black beans and salsa with a dab of light sour cream. It was yummo!!
I have a banana for after while.
last of my crab and egg white salad with. wasa crackers
grapefruit or sugar snap peas for snack
Same as usual. 1st breakfast: toast
Run (hill workout)
2nd breakfast: homemade yogurt with honey and homemade granola
Boring… LF CC with cinnamon, vanilla, stevia. §.
des!. you made amber a very happy woman last night. i bought the aioli garlic mustard sauce at trader joe’s that you recommended and mixed it with some mashed up hard boiled eggs & egg whites and black pepper. it was so good! thank you for the suggestion!
Glad you dug it! Love that stuff!
§.
me too. §.
chia cereal. chia, buckwheat, hempseeds in almond milk with almond butter & 1 scoop vanilla whey protein. coffee with coconut milk.
can’t really deal with it now, actually.
brown rice, tofu and eggs. scrambled. Soy sauce.
one of my favorite smoothies.. 1 pineapple, 1 bag frozen raspberries, and 3 bananas. i drink this over a 3-4 hour period so it lasts a while. there’s no way i could get that much down before i catch the bus!