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2011 Exercise Challenge: Healthy Eating & Recipes =D

Udog

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Oh! And don't do your grocery shopping when you are hungry. Do it when you are protein-shake-style full. I breeze past anything but the true essentials when I'm like that.

:yes:

In fact, if I'm allowing myself a cheat meal, I actually try to time it right before I hit the grocery store whenever possible.

The raw egg in your smoothie is interesting.
 

redcheerio

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I've been thinking about using raw eggs instead of protein powder, but my hub thinks it's dangerous. Even though salmonella in eggs is fairly rare, apparently it makes people super sick?
 
V

violaine

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:yes:

In fact, if I'm allowing myself a cheat meal, I actually try to time it right before I hit the grocery store whenever possible.

The raw egg in your smoothie is interesting.

I just add the egg for texture. (It's not necessary though, I'll edit). I used to use ice, it makes the smoothie really fluffy, but I don't drink really cold beverages anymore.

I've been thinking about using raw eggs instead of protein powder, but my hub thinks it's dangerous. Even though salmonella in eggs is fairly rare, apparently it makes people super sick?

Ooh, maybe I should put a disclaimer.

I think the prob with too many eggs is the cholesterol... I do it about three/four times a week.
 

Qlip

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Got it started off right yesterday. I followed through and did my workout right after work, and that seemed to work very well. By the time I had supper ready, and was hungry for it was around 7:30. Basically my generic eating schedule is something like this: 1 cup of oatmeal w/ some peanutbutter and honey in it in the morning. A banana and diet soda for break time. A refried bean burro (sometimes I pack myself a bento, or make onigiri) for lunch and an apple. Sunflower seeds and raisins for second break. Then I pilfer a snack sized chocolate bar from my coworker's candy jar. Supper is whatever. Last night I had some noodles in beef broth and stir fried veggies. And I finished up the night with some herbal tea. Sounds healthy enough, I believe.

EDIT: Reading this, I believe I may have a sweet tooth. Maybe I should replace the apple with some celery or carrots or something.
 

King sns

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I just drank a crap load of water and took my multivitamin. Going out for a 4.5 miler in a half an hour. About 9 more weeks until my half marathon!
 

Antimony

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I had a really yummy breakfast this morning. It wasn't as low fat as I would have liked it, but it was really filling. And breakfast is important.

The Breakfast Burrito

3 eggs
A little cheese (preferably low fat)
Chipotle salsa
Two burrito shells

1. Cook tortillas (I got the kind you cook)
2. Set aside. Scramble eggs.
3. Add a little cheese when the eggs are almost done (optional)
4. Spoon onto burrito shells.
5. Add salsa (I find the salsa makes it taste great, making it more satisfying).
6. Eat!


I didn't eat both. I like to share. So it comes down to eating 1.5 eggs, a burrito shell, and some salsa. Those eggs go a long way, and are really satisfying.

I believe the calories come out to about 230 calories per burrito. It depends a lot on what ingredients you use though.
 
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Qlip

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Wow.. this working out right before suppertime is really working out My sup was modest and I'm stuffed. I'm remembering now way back when I was doing MA in the evenings, it had the same effect. Good synergy. I just have to remember to keep it reasonable, I get strange when I don't eat enough. Stranger.
 

redcheerio

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Hey, should we put recipes in bold green text to make them stand out from the rest of the thread?

I just need to go back to tracking my nutrition. I've said it many times, but when I focus on getting enough of the "good" nutrients and not too many of the "bad" ones, the calories usually fall into place on their own. If I go a little bit over my goal, I don't worry about it.

+1

It worked beautifully. I did do a lot of exercising, so that accounts for the rapid weight drop, but the diet made me lose 25 lbs within a year's time. It's just too much: you start counting EVERYTHING and you get discouraged, feel too structured, and food stops being enjoyable.. being knowledgable on the vague calorie counts, and avoiding the obvious (ex: This donut is 500 calories, but I can just skip dinner....) mistakes, you'll be fine.

Any diet effort is better than no diet effort, so if all you do is committ to eating more veggies during dinner, or cooking more meals at home instead of going out, you'll be on the right track. Start out easy, and just get more complicated. You have nothing but time when it comes to food.

+1

For anyone who experiences cravings in the evening, make sure you have enough protein during the day as [MENTION=4722]Udog[/MENTION] said. Protein makes you feel full and when you're full you don't think about eating. I think evening hunger pangs can be a habit of the body and mind too, and eating enough protein soon breaks the habit.

I think a big breakfast and big lunch and light dinner is the way to go. I even think if you're going to binge, do it in during the day rather than at night.

Protein, protein, protein. I carry whey protein bars around with me so that I snack on that if I get hungry.

You have to make sure you increase water consumption when you up your protein intake too.

+1

I think the prob with too many eggs is the cholesterol... I do it about three/four times a week.

I eat a lot of cooked eggs. For breakfast (or lunch if I workout in the morning, in which case I'll have a green protein shake), I usually have eggs scrambled with red pepper and chicken. Makes for a great high protein breakfast. I eat less all day when I have that for brekky.

I make it fast and easy for myself. I cook the chicken on Sunday, get out 5 sandwich containers, cut up a red pepper. Break/ cut the cooked chicken up into small pieces, distribute them among the 5 containers. Now distribute the red pepper pieces between the chicken bits in the 5 containers. Close them and stick them in the fridge. Each morning, fork-whip 2 eggs with milk in a small glass, pour it over the chicken & red pepper bits in one of the containers, and nuke it for 2:40. Voila, eggs scrambled with chicken & red pepper, high protein breakfast. (I like it with black pepper on top.)


I had a really yummy breakfast this morning. It wasn't as low fat as I would have liked it, but it was really filling. And breakfast is important.

You shouldn't go too low fat, anyway. And like you say, breakfast is important. If I eat a good filling breakfast, I eat less for the rest of the day. On days when I don't eat a good breakfast, I'm hungry all day and eat a lot more quantity, and I eat a lot more crap. Eggs make the best breakfast! :solidarity:


I just drank a crap load of water and took my multivitamin. Going out for a 4.5 miler in a half an hour. About 9 more weeks until my half marathon!

Wow, awesome! Good luck!
 

redcheerio

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Oh yeah, and in CrossFit, they don't care what you eat, but they recommend at least one of the two strategies if you want to eat healthy and improve your performance, ideally both strategies:

Paleo & Zone

Paleo is more important than Zone, though. But Zone is a good idea to at least stick to generally, to make sure you're well balanced.

I keep a food journal, and track approx how many units of protein, fat, and carbs I've had. I don't really restrict myself, I just keep track, and watch how it affects my weight and my performance. For every set of 1 block protein + 1 block carbs + 1 block fat = approx 100 calories.

Oh yeah:
1 block protein = 7 g
1 block carbs = 9 g
1 block fat = 4 g

However, counting in blocks tends toward underestimating, so keep that in mind. I aim for about 10 or 11 blocks of each per day (theoretically 1100 calories, realistically more like 1400 or 1500), but allow a lot of variation. If I want to lose weight, I cut back on carbs and make sure most of my carbs come from veggies. But I allow myself to indulge in dark chocolate, usually 70 - 85% cocoa.

For every 10lb of lean body weight, you should eat that many units of protein and carbs each day. If you burn a lot of calories, the additional calories should come from healthy sources of fat. So since my lean body weight is about 105 lbs (my bones, muscles and water without the fat), this means I should eat 10.5 units of fat & protein each day. If you know your approx % body fat, you can calc your lean body weight. For example if you have 28% body fat, that means that 72% of your total body weight is your lean body weight. Get a calculator and figure it out that way.

Today's food journal entry:

Thurs 9/1 – (weight) 6am! 1K row, wo: 5 rounds 400m run, 15 OH squats (15lb); 16:04

Br – coffee, bit cheese & apple (1p, 1c, 2f), gr prot shake (2 ½ p, 1 ½ c, 1f), coconut milk (1c, 1f), l – std egg (3 ½ p, ½ c, 2f), choc (½ c, 1f), d – green soup w spinach, avo, cucumber, cilantro (1p, 1c, 2f), surimi (1p, 1 ½ c, ½ f), choc (½ c, 1f)

Day’s total – 9p, 7 ½ c, 10 ½ f

When you first start, you'll have to do a lot of measuring and reading labels, but once you've done it for a couple of weeks, you'll be able to estimate reasonably well and it will be a lot quicker and easier to track.

I noticed that there are days when I feel like I hardly ate anything, then I look at my journal and realize I ate a lot of empty carb calories. Other days I feel like I ate a lot cuz I'm full, then I look back at my journal and realize I ate a lot of healthy food, and a good amount of protein, but not a lot of food or calories.

Today I ate a bit less than average. When I go on vacation, there are days when the day's total looks more like 5p, 14c, 21f :laugh:. (It's really hard to get a healthy balance when you eat out if you don't pay attention.)
 

redcheerio

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PS - The chermoula-inspired green soup I invented today that I thought was pretty tasty:

1/2 bunch spinach
3/4 bunch cilantro
1 avocado
1/4 cucumber
bit of red onion
1 small garlic clove
2 tbsp ground cumin
1/4 lime
2 cups water


Throw it all in the blender and blend it!

I ate it with imitation crab, yummy. I might add a bit of salt & pepper next time, too. Maybe also more lime. Or lemon.
 

Antimony

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[MENTION=13844]redcheerio[/MENTION] I like the idea of putting recipes in green text! I will do that now. And I will definitely be watching for more egg recipes. I love egg. LOVE!
 

gromit

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Yesterday I made a yummy sandwich: egg with chopped fresh rosemary, tomatoes and mozz cheese on whole grain bread.
 

Beorn

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Any diet effort is better than no diet effort, so if all you do is committ to eating more veggies during dinner, or cooking more meals at home instead of going out, you'll be on the right track. Start out easy, and just get more complicated. You have nothing but time when it comes to food.

This is exactly what I'm doing at the beginning. I will have some simple rules about not eating after 7pm, 1 beer a week, and no fast food. But, I don't plan on calorie counting for another month or so.

I am looking forward to using some of the recipes here. Yum!
 

kyuuei

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Ive been trying more and more recipes that substitute lovely foods for tasty, healthier alternatives. I'll post my favorite ones before I leave for sure.
 

wolfy

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[MENTION=13844]redcheerio[/MENTION] I like the idea of putting recipes in green text! I will do that now. And I will definitely be watching for more egg recipes. I love egg. LOVE!

Me too! I could live on eggs alone.
 

redcheerio

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[MENTION=13844]redcheerio[/MENTION] I like the idea of putting recipes in green text! I will do that now. And I will definitely be watching for more egg recipes. I love egg. LOVE!

Me too! I could live on eggs alone.

Egg love! :solidarity:

Cool, thanks for putting recipes in green text, that'll make it much easier to browse for them later....

I was really bad with my diet this weekend, but had decided in advance that I would allow it in celebration of our anniversary. And I didn't go extreme, but I did allow myself half portion desserts 4 nights in a row, and alcohol 3 nights in a row. But tonight I was happy to get back to having green soup at dinner.
 

Antimony

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As a general update, I have been doing pretty well with my diet. Although I want to try to eat less at dinner. And I need MOAR CARROTS!!! And I think I will attempt a green smoothie soon.
 

mmhmm

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i just finished a 2hr yoga master class two hours ago.
+ the 60min this morning. good girl!

this is the food section. i ate sushi for dinner.
 
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