NEW YEARS RESOLUTION WEIGHT LOSS THREAD 2012

[CFD]

Originally Posted by myold88

Here's an example of this weeks daily food list. The only thing not listed is water and 1-2 cups of coffee a day with no fat milk:
Tuesday 1/3:
cheerios w/banana w/no fat milk & 1 teaspoon sugar.
1 orange, few grapes.
1 can sardenes w/low fat crackers.
1 apple.
1 hard boiled egg.
small chicken patty sandwich w/whole wheat bread.
All this is/was spread out over the course of the day.

Thurs 1/5 (today so far):
shredded wheat & banana w/no fat milk & 1 teaspoon sugar.
2 oranges, few grapes.
1 egg.
1 can tuna w/crackers for lunch.

Ok at a glance here is what I see. You are eating a small amount of food that contains very few usefull nutrients, you may not realize it but your sugar intake is very high and you are not combining foods properly. Here is why I say this. Cheerios are one of those cerials that from looking at the box appears to be healthy and I suppose if you compare it to captain crunch it is but you could do much better. If you look at the ingredient list you will see that it lists 20 g carbs but further down it lists 17g other carbs totalling 37 g. It lists 1 g sugar but in the ingredient list it shows modified corn starch another form of sugar not included in the 1g listed, this is for 1 serving which is one cup, now put how much you eat in a bowl and get out your measuring cup and let's see how many servings you are eating, add this to an orange (high in fructose, a natural sugar) a few grapes, more fructose, an apple, more fructose, a banana more fructose and the tsp of sugar you add and most likely there is sugar in your bread choices and definately in your milk, so you are on a sugar diet. lol

[myold88]

^^ Wow- that's scarry ^^. What about the eggs, fish and chicken sandwich on whole wheat ? I bought a piece of fresh salmon for tonight with a fresh vegetble.
I always thought natural sugar was ok. I've also cut out the 1 or 2 daily beers.

[CFD]

Originally Posted by myold88

^^ Wow- that's scarry ^^. What about the eggs, fish and chicken sandwich on whole wheat ? I bought a piece of fresh salmon for tonight with a fresh vegetble.
I always thought natural sugar was ok. I've also cut out the 1 or 2 daily beers.

It is scary, the food value system used on packaging is very deceiving.

Eggs are very good , the fish choices are very good, if the chicken patty is processed not so good but I would need to see the label to know for sure but chicken breast is an excellent choice as well. Whole wheat bread is another shady area, the ingredient label is key, take a snap shot and post it and I can see. Salmon and veggies for a late day meal is excellent, it has high protein, a good source of healthy fat, veggies are high in nutrients and low in cals and are a fiberous carb which is the best choice for later day meals.

Here are a few general rules you can follow.

The closer foods are to their natural state the better they are, man screws up mother natures hard work big time so stay away from processed foods as much as possible with the exception of Bonnie's powdered peanut butter lol

There are a few exceptions but colored foods are better than white, for an example brown rice is better than white, sweet potatos are better than white whole grains are better than white (almost any grain that is white has been processed).

Eat complex and simple carbs (almost anything except veggies) earlier in the day and viberous carbs later in the day.

Always eat a protein source with your meals, preferabaly protein and carbs or protein and fats.

If your schedule permits try to eat every 2 1/2 - 3 hours, the reason for this it takes that amount of time to digest a properly portioned meal this way it keeps insulin levels more stable ( you do not burn fat with high insulin levels), provides your body with a steady flow of nutrients and keeps you full helping to prevent cravings.

Water is your friend, dring water all day if you can, drinking a glass of water especially 15 min before a meal helps you feel fuller so you tend to eat less. 1-2 cups of coffee is fine and as of recent has been proven to be beneficial in many ways

Fruits are a healthy food but are high in fructose so if fat loss is a goal 1-2 servings a day is fine and eat them in the earlier part of the day. but be careful of other sugar content, processed sugars are added to almost everything man makes, check the ingredient label, sometimes they are not listed as sugars

stick to these rules and you can go out Friday night with the guys and have a beer, you will have earned it but keep in mind that alcohol prohibits the bodies ability to burn fat plus it is calorie dense with no nutitional value so 1 or two is cool.

[mikeb27]

My day so far:

Breakfast - oatmeal and a banana, water
Snack - 2 hard boiled eggs
Lunch - turkey on wheat bread with pickles, baby spinach with fat free italian dressing

Am grilling chicken breast and having broccoli with it for dinner. Have an apple and yogurt in the fridge at work for an afternoon snack.

[CFD]

Originally Posted by mikeb27

My day so far:

Breakfast - oatmeal and a banana, water
Snack - 2 hard boiled eggs
Lunch - turkey on wheat bread with pickles, baby spinach with fat free italian dressing

Am grilling chicken breast and having broccoli with it for dinner. Have an apple and yogurt in the fridge at work for an afternoon snack.

This looks pretty good, if you could add a protein source to your oatmeal, a thing I do ia add a scoop of vanilla protein powder to my oatmea, it gives it a better flavor and a good dose of protein

The eggs are good but here is something that makes them better, if you eat 3 egg whites and one yolk you still get the nutrients they provide, up the protein, reduce the cals all in one shot.

Yogurt is good if it doesn't contain processed sugar and is no or low fat, the fat in yogurt is saturated fat so it should be avoided somewhat. A good choice is no fat greek yogurt but it is a little bland in taste so again you can add a scoop of protein powder to it, it tastes much better and you get the added protein. I often eat greek yogurt, a scoop of protein powder and some blueberries or strawberries mixed in, if I am using it as a meal you can add a small amount of healthy cereal, I use a little bit of fibre one, it gives it a little crunch which makes it more like real food lol

[CFD]

A couple of things on dressings and sauces, generally speaking a clear dressing or sause is better than one that is not clear. Quite a few fat free salad dressings are very deceiving as well, almost all of them have some sort of corn starch or in many cases even worse hydrogenated oils. Hydrogenated oils are fats altered by man, they are used to give foods thickness or stability. On the shelf they last forever, in your body pretty much the same. The best example of hydrogenated oil in it's purest form is Crisco shortening, eat a spoon full of that crap and you will forever stay clear. The thing that sucks the most about it is even though it is pure fat it is not listed on food labels as a fat source but it is in the ingredient list. When making food choices always read the ingredient label processed foods are full of the worst crap man has made but is not on the label most people read.

[mikeb27]

Originally Posted by CFD

This looks pretty good, if you could add a protein source to your oatmeal, a thing I do ia add a scoop of vanilla protein powder to my oatmea, it gives it a better flavor and a good dose of protein

The eggs are good but here is something that makes them better, if you eat 3 egg whites and one yolk you still get the nutrients they provide, up the protein, reduce the cals all in one shot.

Yogurt is good if it doesn't contain processed sugar and is no or low fat, the fat in yogurt is saturated fat so it should be avoided somewhat. A good choice is no fat greek yogurt but it is a little bland in taste so again you can add a scoop of protein powder to it, it tastes much better and you get the added protein. I often eat greek yogurt, a scoop of protein powder and some blueberries or strawberries mixed in, if I am using it as a meal you can add a small amount of healthy cereal, I use a little bit of fibre one, it gives it a little crunch which makes it more like real food lol

What cereal do you usually add to the plain greek yogurt?

[CFD]

Originally Posted by mikeb27

What cereal do you usually add to the plain greek yogurt?

There are many that could be used, I personally use Fibre One, they have many but I use the original one. The key again with cereal is the ingredient labels

[CFD]

Give me a few minutes to go on line and get a couple of ingredient labels and we will begin label reading 101

[CFD]

Ingredients


Top of Page
Whole Wheat Flour, Water, Sugar, Yeast, Wheat Gluten, Raisin Juice Concentrate, Salt, Molasses, Soybean Oil, Barley, Wheat, Monoglycerides, Calcium Propionate (Preservative), Calcium Sulfate, Datem, Soy Flour*, Ethoxylated Mono- And Diglycerides, Soy Lecithin, Whey, Nonfat Milk. *Trivial Amount Of Soy Flour.

Above are a couple of ingredient labels, the top one is Sunbeam wheat bread, the bottom one is Arnold's wheat bread.

Ok wheat bread is obviously a healthy choice right, well let's look at the labels. Ingredient labels list the ingredients by quantity, the larger quantity is first, on the first label the 1st ingredient is course whole wheat flower, healthy right? absolutely, a little further down is wheat flower, again healthy right? wrong, it is not whole wheat so it has been processed. A little further down but still a large quantity is HIGH FRUCTOSE CORN SYRUP, throw it in the garbage.

The second label starts off with whole wheat and then continues with more natural ingredients,a much better choice

[CFD]

Here is a great one I like to use to show people. Peanut butter in moderation is healthy right? absolutely, it is high in fat but it is polyunsaturated and monounsaturated fat, these are some healthy fats so let's compare a couple of peanut butters. If you look at the calorie counts and fat protein sugar etc they are almost the same so they are both good right? wrong look at the ingredients, the top one Teddie's all natural is made with peanuts , some salted some unsalted. The second one is Jiff it's made with peanuts, SUGAR and a little further down FULLY HYDROGENATED VEGETABLE OIL, guess what, in the garbage.

• Serving Size 2 Tbsp (32g)
• Amount per Serving
• Calories 190
  Calories from Fat 130
• % Daily Value*
• Total Fat 16g25%
• • Saturated Fat 3g16%
  • Trans Fat 0g
• Cholesterol 0mg0%
• Sodium 150mg6%
• Total Carbohydrate 7g2%
• • Dietary Fiber 2g9%
  • Sugars 3g
• Protein 7g

• Iron4%
• Vitamin E15%
• Riboflavin2%
• Niacin20%

Not a significant source of vitamin A, vitamin C and calcium.


*Percent Daily Values (DV) are based on a 2,000 calorie diet.

Ingredients:


MADE FROM ROASTED PEANUTS AND SUGAR, CONTAINS 2% OR LESS OF: MOLASSES, FULLY HYDROGENATED VEGETABLE OILS (RAPESEED AND SOYBEAN), MONO AND DIGLYCERIDES, SALT.


Kosher Information:





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[SleepWarz]

went for an hour and a half run/jog/walk up a hill around 2 am last night lol.

[CFD]

Originally Posted by SleepWarz

went for an hour and a half run/jog/walk up a hill around 2 am last night lol.

I feel guilty, I was sleeping lol.

[SleepWarz]

I cant sleep sometimes, my head wont stop. So I just go!