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Discussion Starter · #1 ·
I started a new topic here, cause I want comments, good or not. ok..this is what I ate today...A cup of coffee, a Yoplait breakfast type bar, for lunch, I made a sandwich on whole grain bread, with 1/4 of an avacodo, a little Nayomaise, bean sprouts, onion, green pepper, tomato and mushrooms. A little grated cheese.<br><br><br><br>
For supper, I had cous cous with tomates and onion, pine nuts, seasonings, a vegtable broth instead of water, a little soy milk, pameasean cheese and some pine nuts.<br><br><br><br>
what would you add or take away from the day? I plan to have a few fresh strawberries as a snack later. also, have had water today, and a glass of blush wine.
 

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Discussion Starter · #2 ·
Details about yourself please.<br><br><br><br>
Age, gender, exercise (or lack thereof), height/weight....just so we can have a more tailored answer for your body and lifestyle.
 

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Discussion Starter · #3 ·
48, female, 5'3", overweight, and not very active. I am counting calories and I figure I got in about 1200.
 

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Discussion Starter · #4 ·
You have a good base there. Since you're watching your weight, I'll suggest another 350.<br><br><br><br>
*You need more calcium. Each of the following will give between 15-30% of your daily calcium needs:<br><br>
1 cup fortified milk (I don't care what kind) - 100 calories<br><br>
3 cups raw Kale or bok coy (cooked if you wish) - 100 calories<br><br>
2 cups broccoli (raw or cooked) - 100 calories<br><br><br><br><br><br>
You need a little more protein/iron. On your sandwiches, add 3 slices of Yves-style veggie meats (50cal) or 2 tbsp hummus (50cal).<br><br><br><br>
Try adding 1 tsp blackstrap molasses to your sandwiches or spreading on a slice of bread. At 15-20 cal, it packs a punch of iron and calcium.<br><br><br><br>
How does that sound? It's LOTS of extra food, but not a lot of calories.<br><br><br><br>
Try adding a 30 minute walk every other day. It will help you feel better and will get you moving - always a bonus!
 

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Discussion Starter · #5 ·
what interesting comments...I really do not like milk at all, and even the soy stuff I do not like..ok, I guess I could take my strawberries and add them to soy milk and some molasses?<br><br><br><br>
ok, this is what I did..4oz soy milk, 4 oz frozen yogurt and 4 huge strawberries, whirled in the blender..yummy
 

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Discussion Starter · #6 ·
Strawberries, soy milk and molasses - I would not have thought of this! I don't like soy milk, but I cook my rice in it sometimes. I get the benefits of soy without having to taste it! hehe<br><br><br><br>
You can also try some calcium fortified tofu. Sunrise brand's firm and extra firm have 11% DRI of calcium per serving (I think 1/3 of a package).<br><br><br><br>
I'm copying over a couple threads from VegWeb that a couple people have requested, one being 1000mg calcium per day diet (no dairy or soy). Try eating it for a week. You'll lose a pound just in ruffage! giggle Seriously, it has some good calcium rich foods mentioned in it to help you out.<br><br><br><br>
I mention calcium a lot. For me, if you get 1000mg of calcium from varied food sources, you end up getting almost all your other nutritents by default.<br><br><br><br>
Krista
 

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IMHO:<br><br><br><br>
1. Take away: all fatty items (cheese, nayonnaise, etc)<br><br><br><br>
2. Add: fruit, veggies, fruit, salad, fruit, veggies plus some fruit and mix a few beans or lentils to your couscous.<br><br><br><br>
This way you not only get a lot more nutrition (vitamins, minerals, fiber, etc), but also you can eat a lot more. Fruit & veggies are digested very easily and quickly, you soon get hungry again.
 

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Discussion Starter · #8 ·
Just a small note...<br><br><br><br>
Take away some of the bad fats, but don't take away ALL fat from your diet. You need fat. It helps absorb fat-soluble vitamins (A, D, E, K). It also helps control your hunger (when its combined with whole carbs and proteins).<br><br><br><br>
In every meal and snack, make sure you have a little protein, a little fat and some whole carbs. My usual example of a rounded snack is 1 fruit (carbs) 1 slice WW bread (carbs), 1 cup fortified "milk" (prot), 0.5 tbsp nut butter (prot, fat; since you mentioned calorie counting; I normally put this at 1tbsp).<br><br><br><br>
Healthy fats include avocado, vegetable oil, flaxseed oil, nut butters.
 

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Discussion Starter · #10 ·
I have noticed since I am eating lots of fruits and veggies, I do get hungry faster. I ate about 630pm and I am hungry now. Do the small amouts of fat in Nayomaise hurt? 35 total calories, with 30 from fat. I only had about a oz of cheese, maybe less. all these putting the puzzle together is confusing to me..I need a dietician.
 

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Maybe some snacks? One between B and L and one between L and D. A small piece of fruit would work. Personally, when I don't try to snack on healthy things during the day, I tend to eat tons of bad stuff later.
 

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Don't fret. 35 calories isn't a big difference. Stressing over what you eat is not worth it. Food must taste good. If that means a measly ounce of cheese, so be it.<br><br><br><br>
I don't claim any authority on the matter, but...<br><br>
I would eat a larger breakfast. Eating a good sized, healthy breakfast helps weight loss in numerous ways. First off, it jump starts your metabolism in the morning. Second, it curbs those mad cravings later in the day. Shoot for a lot of wholegrain carbs (like oatmeal and whole wheat toast), a bit of fat, protein and some fruit.
 

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Discussion Starter · #13 ·
Definately Charity!<br><br><br><br>
If you're only eating a small amount of cheese (1-2oz), don't fret. I know some people whose defination of a "little" cheese is 1/2 cup!<br><br><br><br>
When I eat just fruits or veggies I get hungry fast, too. That's why I like to add a little oil and protein along with them. It helps a lot in extending the "life" of the fruits/veggies.
 

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That's totally spot on about eating a bit of carb/protein/fat at each meal to curb hunger. I notice that when I eat brown rice, broccoli and a dab of Thai peanut sauce for breakfast rather than just brown rice and fruit, I stay full much longer.<br><br><br><br>
Snacking is also a good suggestion. If you make your snacks healthful and relatively small they'll keep you full and prevent you from eating too many unhealthful things later. It's easy to overeat and eat poorly when you wait until you're absolutely starving.
 

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I have to agree here about eating breakfast, too, as well as including healthy fats in your meals. I'm working on losing weight right now, and eating breakfast has really helped me to not pig out later in the day. For instance, this morning for breakfast I had a cup of Kashi cereal, with a cup of soy milk and half a banana (along with a giant cup of coffee, but hey, I can only get healthy a little bit at a time, right? At least the coffee is organic, bird-friendly and fairly traded! <img alt="" class="inlineimg" src="/images/smilies/grin.gif" style="border:0px solid;" title=":D"> ). My other favorite breakfast is half a multigrain bagel with vegan "cream cheese" (basically made with tofu - lots of protein) or peanut butter, with an apple.<br><br><br><br>
Don't stress too much about counting calories. Listen to your body - are you getting hunger pangs? Maybe you're thirsty - have a glass of water. Still hungry? Try some baby carrots dipped in a little hummus. The trick is to eat when you're hungry, but eat HEALTHY. This has helped me lose 45 pounds (and counting!). I eat whenever I'm hungry and I don't count calories. Just getting educated about nutrition, eating whole foods, and exercising is making the pounds drop off right and left, and I've never felt better! <img alt="" class="inlineimg" src="/images/smilies/smiley.gif" style="border:0px solid;" title=":)">
 

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Right on, firebird_81! Congrats on all that weight loss and especially on doing it the sane and healthy way. <img alt="" class="inlineimg" src="/images/smilies/smiley.gif" style="border:0px solid;" title=":)">
 

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After fighting with my weight for a couple of years, I decided that if I just ate whole, healthy foods, got up off of my butt, and quit beating myself up about my body that my weight would stabilize naturally. I have no "goal weight" - when I'm at the ideal weight for my body I figure I'll know it. I threw away my scale, quit counting calories, and stopped obsessing over every pound. Oh, and I started hanging out on these boards, too. <img alt="" class="inlineimg" src="/images/smilies/grin.gif" style="border:0px solid;" title=":D">
 

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That's so cool about your weight loss. I was recently doing the Weight Watchers Points System, just to knock off about five pounds. I quickly became annoyed with measuring every portion and writing everything down. Now I've adopted your method of just eating decent food when I'm hungry (the wine and the sweets were the problem). I hope I have the success you've had firebird_81. Congrats!<img alt="" class="inlineimg" src="/images/smilies/grin.gif" style="border:0px solid;" title=":D">
 

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Did anyone see that diet programme in the UK when a whole load of people went on different well known diets to see who lost the most weight? The Atkins was so disgusting!!! It made me feel ill watching them consume so much meat!!
 

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<div class="quote-container"><span>Quote:</span>
<div class="quote-block"><i>Originally posted by firebird_81</i><br><br><b>After fighting with my weight for a couple of years, I decided that if I just ate whole, healthy foods, got up off of my butt, and quit beating myself up about my body that my weight would stabilize naturally. I have no "goal weight" - when I'm at the ideal weight for my body I figure I'll know it. I threw away my scale, quit counting calories, and stopped obsessing over every pound.</b></div>
</div>
<br><br><br>
That sounds exactly like what I did!! I got so sick of counting. Now I jus eat healthy foods when I feel like it and what I want, and I remain lean and in good shape by just eating like that and exercising regularly. I feel so healthy, not all messed up and worried like I did before. I don't believe in scales, either--everyon'e body is made different and your ideal weight should be where you feel comfortable and look good (not in the icky media-anorexic type way, I mean healthy glow and all)<br><br><br><br>
I also agree about the Atkins diet. Just thniking about consuming al lthat meat makes me thoroughly sick. What a sick, sick thing, and not just because i'm against eating meat for so many reaosns. I think I would feel so drained and blubbery and unhealthy, no matter how much wait I lost, or WHATEVER. I'll rejoice when that nuts man who had a heart attack's book gets knocked from the #1 nonfiction spot...10 weeks now!!! TEN WEEKS!!! Come on, America...get some sense!!!<br><br><br><br>
Cassie
 
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