The kind of things I eat. Suggestions welcomed!

[eenwoord]

I'm trying to stick to a balance of high protein, med carbs (mainly from veg & minimal starchy carbs) & low fat. I'm not ridiculously strict. It's necessary to be versatile in a house with 4 others & where I don't cook more that 1-2 nights a week. I'm trying to adopt the 5-6 meals a day approach, but it's hard for me, having been an obsessive dieter with a pretty disordered eating approach which led to anorexia at one point (fortunately that's ancient history now! ).

So bearing in mind that I'm eating every 2-3 hours meals look like this:

Morning Meals:
- 1/2c oatmeal + nut&seed mix* + 1/2C milk**
- 1 banana + 1 slice wholegrain bread (does that need peanut butter or something? I'm scared of peanut butter - fatty!)
- 1 fruit + nut&seed mix + 200g yoghurt/cottage cheese
- 2 eggs + 1 slice wholegrain bread

Lunch meals:
- 2 eggs/100g lean protein (meat/tofu, etc.) + 1 slice wholemeal bread or 1/3C brown rice/wholegrains/pulses + 1C salad/veg
- 1 slice wholegrain bread + 100g cottage cheese + tomato + avocado

Mid meal snacks (2-3):
- smoothie (1/2C milk + 100g yoghurt + 1 banana)
- 1 carrot/other veg + hummus dip
- 1 fruit + 1C milk + 20g nuts/seeds
- low carb protein bar***
- 1 banana

Dinner meals:
- 100-200g lean protein + 2C salad/veg

* I have a mix of equal amounts of almonds, sesame, pumpkin seeds & sunflower seeds which I grind up coarsely and keep in the fridge. I use 10g of that & 10g of ground flaxseeds where it says "nut/seed mix"
** All dairy products are no-fat/skim
*** I don't often eat protein bars (so processed!) but they are a great quick pre/post workout or to curb sugar/choc cravings which are known to get the better of me!


How does that all sound? It seems like a LOT of food to me & it's hard to get head around but I usually decrease portions on non-workout days.

Please give me feedback - I've posted workout in the womens' section to get feedback specific to "toning" the female figure. Check it out if you think you can help there!


Cheers everyone!



Colette

[Boss Man]

Don't really have time now, but for future ref, posting virtually the same thing in different sections, can lead to confusion, if someone answers something already answered elsewhere, as their adivce may be similar, (a waste of their time), or contradictory, clouding the issue for the person who posted first elsewhere, who might be unaware of the other persons post.

So I would say, to please refrain from such actions again. Not being snotty, just pointing that out. Should you be feeling the need to apologise, there's honestly no need at all, it's good to have you on board, and welcome to our community .

Take care and good luck in all you do.

[eenwoord]

Apologies if it seems a bit confusing - I suppose I should have put diet and workout in the same post so people get a better idea of how they work together. But I would still really like some feedback when you have time Boss - you seem to know what you're on about. I'll take some time out to determine which posts go where on this forum!

[eenwoord]

8:30AM Green Tea

9:30AM 1 slice wholegrain toast
1 egg
1/2 tomato

10:30 - 12:00 - CARDIO & CIRCUIT

12:30PM 1 banana
100g no-fat natural yoghurt
1/2C skim milk

3:30PM 100g tinned tuna + 1Tbsp low fat cottage cheese + 1Tbsp low-fat sour cream + 1tsp seeded mustard + chives
1 tomato
1C mixed salad leaves
1 slice wholegrain toast

6:30PM 100g lean steak
2C mixed salad leaves & raw vegetables



I'm going out to a friend's birthday bash - so I will clearly be adding 1-2 glasses of wine to that!!!

I ate under calorie limit by plenty in an attempt to counteract the booze calories. We only live once!

[swanso5]

are you a vego or something? almost no protein there...

www.uponlinetraining.com

[Boss Man]

8:30AM Green Tea

9:30AM 1 slice wholegrain toast
1 egg
1/2 tomato

(Your Protein is a bit low here. You could add a 2-3 more whites into that, to boost it up)

10:30 - 12:00 - CARDIO & CIRCUIT

12:30PM 1 banana
100g no-fat natural yoghurt
1/2C skim milk

(I'd give the Banana some time to digest, so don't have anything else for 10-15 minutes, then have the other stuff.)

3:30PM 100g tinned tuna + 1Tbsp low fat cottage cheese + 1Tbsp low-fat sour cream + 1tsp seeded mustard + chives
1 tomato
1C mixed salad leaves
1 slice wholegrain toast

(Good choice, but you could go for low Fat Cheese, as it's got a little good fat in, and more Protein than low fat , you could potentially reduce the Tuna then, to cut the protein content a bit incase you get too much.

Because Fish contains mercury, I'd limit Tuna to 2-3 servings a week, to help the body chelate it out better, or if you switch to lower Mercury Fish like Salmon, then you could go for 100g, (3.5OZ), a day, or have 2 x 50g portions, and then if you need to increase the Protein in those instances, you can add things like Peas, Beans, Lentils, Mushrooms or Rice, and then as they have Carbs, you could add things like Tomatos, Cucumbers, Chilies, Veggies etc etc, into the meal to boost the Carb.)

6:30PM 100g lean steak
2C mixed salad leaves & raw vegetables

(Good choice)

[eenwoord]

Thanks for the feedback Boss!

Tuna & salmon recieve such accolades as a lean protein source & for their omega-3's/essential fatty acids, that I just presumed that too much of a good thing can't be bad for me!!! I'm going to replace some of the tuna in diet with tinned salmon (it's much of a muchness - I like them both)...

I can't get "eggbeaters" (those packaged eggwhites) in Australia, and I'd get into trouble in house if I was powering through the eggs AND wasting the yolks!!! Is there any alternative way of adding protein to breaky - maybe just an extra egg?


Haha! swanso5, I'm no vego - believe you me! I'm a wee bit anaemic for starters, so I need iron. Plus I LURRRVE meat. Can't keep me away from the stuff!

If you read above - I've had a pretty disordered relationship with food in the past and so I struggle to get up to the recommended 2,234 calories a day that I should. When you're eating healthily the calories in food are a lot lower, so you have to eat what feels like VAST quantities of food...


Amatlack - Yeah, cottage cheese, a little sour cream & fresh herbs, spices etc. are really tasty when mixed with tinned tuna or salmon/shredded chicken/eggs. Otherwise I like to mix a bit of low fat cheese, avocado & wholegrain mustard in. I steer clear of that icky low fat mayo stuff - it tastes sweet & weird compared to the real whole egg stuff!

[swanso5]

- the layout was a bit scattered so only scoured over it and didn't come across much...anyway you want protein everytime you eat
- don;t really agree with bossman's mercury thing but fresh fish is better anyway
- are ytou an aussie, well good on ya..eggs, and whites are golden..where in oz are ya?

[swanso5]

you're in melb, so am i i just saw...where abouts?

[eenwoord]

Northern Suburbs girl - born & raised! Living in Northcote at the moment - the Victoria Road YMCA is local & I certainly get value for membership!

I'm totally not ashamed to say that I'm eating chocolate right now and loving it! I worked myself to complete exhaustion yesterday and put in a decent effort at yoga this evening (contrary to belief, it's hard work when you really push yourself).

Here's todays diet journal:

7:30AM
- 200g fat free natural yoghurt
- 1C fruit salad (feijoa, cantaloupe, papaya)
- 20g seed mix

10:00AM
- 1 skinny slice of mum's rhubarb cake
- skim milk flat white

12:00PM
- 50g chicken thigh
- 2 Tbsp cooked buckwheat/millet
- 50g firm tofu
- 1C shredded cabbage

3:30PM
- 100g tuna
- 1C mixed salad leaves + grated carrot
- 1 tsp wholegrain mustard
- 1 Tbsp cottage cheese

6:00PM
- 2C stirfried vegies + 1 Tbsp Sweet chilli sauce
- 50g pork fillet
- 50g smoked mullet

8:00PM
- 50g toblerone
- 1 choc-coated liquorice log

(the liquorice was TOTALLY unnecessary...

[Boss Man]

Een, Tuna and Salmon indeed are good for things like Omega Fats, and some Fish is a good Magnesium source, and with Oily Fish, fat soluable vitamins like A,D,E, and K, potentially oher Micros as well.

However the Mercury does differ in them, and current reccomendations I've read, do heed on the side of caution with Fish like Tuna, even light, to about 2-3 times a week.

I have read before some medics claiming a can of Tuna a day, isn't a problem, but I think personally that's more of a "proffessional opinion", moreso than based on solid science.

Don't forget you can get the same Fats from Fish, in things like powdered Flax, Omega Eggs, (chickens fed some Flax), Soybeans, Nuts, probably healthy oils and Seeds as well, and Avocado.

The only difference is, the Alpha Linoleic Acid needs converting into EPA and DHA after ingestion, so that means slightly delayed usability of the fats, and maybe, but I can't be certain, the possiibility of a little wasteage, during conversion.

However with certain things like Avocado, Nuts, Seeds, Oils and Flax, you would get more retention of Fats than Fish anyway, as they don't need to be heated, thus sparing more fat content.

[swanso5]

- i'd like more protein at first 2 meals
- you've doubled up protein sources at lunch (chook and tofu)...have 100g of one at that meal then 100g of the other at mid morning meal...a shake for breakfast i'd suggest too

[eenwoord]

Yesterday was Mum's 50th. It inevitably became a boozy write-off of a day, diet-wise. At least we had Japanese for dinner, so I was able to be a *tiny* bit sensible! Here's what I ate (roughly):

8:30AM
- 1/2C porridge + 1 tsp dried fruit (dates, currants)
- 1 Tbsp ground linseed
- 1 Tbsp nut&seed mix

10:30AM
- 1 apple

11:00AM
- Musashi SLM Protein Bar

2:30PM (this is where things get ugly)
- 1C mixed leaves + 2 Tbsp lima beans + 1 tsp olive oil
- approx 60-70g cheese (the evil fatty stuff: brie, blue cheese, goats chervette)
- 1 slice proscuitto
- 2 slices white bread
- 20g smoked bonito

4:00PM WORKOUT (1 HOUR)

8:30PM (when the CARNAGE really began... )
- 1/4 bottle champagne (moet & chandon, I might add!)
- 1/2 bottle white wine
- 60g sashimi (king fish, salmon, snapper)
- 1 tiny nori maki roll
- 4 deep fried chicken, okra & prawn rolls (70g?)
- 2 pieces tempura vegetable
- 2 slices beef carpaccio (20g?)
- 1 small bowl miso soup
- a thin slice of chocolate mudcake

11:00PM
- One MOTHER of a piece of chocolate mudcake (just a bit drunk...)

[swanso5]

you couldn't have been that drunk to rememebr all that food you ate, with portions

www.uponlinetraining.com

[eenwoord]

No, it was incredible that I didn't feel more drunk... brother was pretty raucous, though

Here's yesterday's entry:

9:00AM
- 1/3 cup oats
- 1/4 banana
- 2 dates
- 1 Tbsp sultanas & currants
- 1 Tbsp ground linseed
- 1 Tbsp nut&seed mix

10:30AM
- skim latte

11:30AM
- Apple
(was out & couldn't get anything more substantial...)

2:00PM
- 100g tinned salmon
- 2 Tbsp low fat cottage cheese with dill
- 1 slice wholegrain toast
- 1 cup salad leaves

4:00PM
- 1C fruit salad
- 100g no-fat yoghurt

4:30PM INTERVAL SPRINTS (more like jogs* )

7:00PM
- 1C salad leaves + shredded cabbage + fennel
- 1/4 avocado
- 100g smoked bonito
- 1 tsp seeded mustard
- 1 Tbsp no-fat yoghurt

7:30PM Iyengar Yoga (1 hour class)

9:00PM
- 2 pieces toblerone
- 1C full fat milk (no skim left...)

* At the moment running is a bit painful for me. I've got collapsed arches that are in need of a good podiatrist before I can seriously approach running without risk of an injury. I'm going to an info session at the podiatry clinic on Thursday night to find out about strengthening exercises.

Yo swanso5, what's the beef with yoga/pilates? Nah, seriously - I guess I was more accurate when I said that it "gives the APPEARANCE of a longer leaner figure". But do you debate that it lengthens the muscles/tendons, etc? I'm interested to know what you think of it...