A little help from my friends!!

[JAmanda]

Hey guys well I have attempted to eat a little better today, would love to have some feedback on areas I need to work on.
Break- 1/3 cup of porridge + coffee (had this at 11am went for 40min run b4)
Lunch- 2.30pm Piece of lettuce stuffed with 30g turkey breast, egg white and coleslaw.
3.30pm coffee and half prot bar (80cal)
Dinner- 100gm tuna and 2 cups of vege
Supper- sugar free jello
My problem is that I am not used to having much during the day, so I dont get hungry- but I know I prob need to add on. What other safe foods can I have (I have somehow got it into my head that fruit is bad because it is all carbs!!!)

[mr_kyle]

BREAKFAST!

[Emma-Leigh]

It is not looking too bad. You have the right ideas, but, as you said, you are a little too light on calories. It is hard to force yourself to eat if you are not hungry or if you are not used to eating SOOO much food, but don't be scared to eat! Food is what is going to feed your muscles and make you buff and sexy! :D Eat! Just eat well.

So, maybe try:

Breakfast - You should add some protein here. Either add some skim milk, cottage cheese and yoghurt (and a scoop of protein powder if you want) to your porridge (I hope that the 1/3 cup is the before cooking measure - otherwise you might need a little more of this). Or else, scramble some egg-whites to have with your meal.

You are also waiting too long to eat this! You are probably going near on 14 hours without food and that is really not the best way to start the day. If you don't want to eat before your run then make sure you run early in the morning so you can have breakfast by about 9am at the latest. If not, maybe consider a shake before your run?

Mid-morning - You need something here. Especially with your run in the morning. Something like a tub of yoghurt and 1/2 a protein bar would be fine.

Lunch - You need REAL CARBS! Fuel your body girl!! :) Lettuce does not count! So - how about 1 slice of dense grain bread (or pumpernickel) with avacado, tuna/chicken and salad?
Another option would be a bid tuna/chicken salad with chopped up egg whites, 1/2 a cup of chick-peas (or rice) and a handful of almonds or walnuts mixed in. Your diet is lacking in healthy fats and adding some almonds, walnuts or avocado to salads is a really yummy and easy way to add them to your diet. Another option would be flax-seeds/linseeds and sunflowers mixed into your salad.

Afternoon - Sorry, but coffee doesn't count as food, especially if it is black. :) But - add an apple to your 1/2 a protein bar and this would be fine. Fruit is REALLY good for you! Don't let the 'carbs' scare you! Just make sure it is low GI and you will be fine (apples, pears, peach, cherries and berries).

Dinner - This is good. Maybe change the tuna to salmon (more of those healthy fats) and up it to 150gms, just to add a little more substance to the meal.

Supper - Sugar free jello is fine :) But, if you think you can manage it, some protein and healthy fats added to the mix would be better (especially if you are not going to have breakfast until later the next day). So, adding some cottage cheese, yoghurt and some almonds or walnuts to the jello would be good. A skim milk, sugar-free hot chocolate and a handful of almonds would be another option.


I know this looks like a lot of food, but it is only around 1500-1600 cals. This is the bare minimum that an active female should eat! With your runs every morning you really need to eat more.

Just add the calories slowly, with a little more in each meal every few days. Before you know it your stomach will be grumbling to let you know that it is meal time again!!

What do you think?

[JAmanda]

Hey Emma Leigh thankyou so very much for your wonderful advice, you have really made it seem easy and easy to tackle. I think for the first few weeks I am just going to have to eat regardless if im hungry or not! I am understanding that when you eat more and then you start to feel hungry for the food means that your metabolism is going at a faster rate (is this right). I must admit i dont necessarily feel hungry after a run, but after my weights workout Im ravenous (especially following legs). Unfortunately my weights workout is at night, otherwise it would be a good way to kickstart my day with a bigger brekkie. Do you believe that carbs like fruit should only be eaten in the first part of the day and not at night??? I think this is my problem Im an extremist at the best of times, and after reading hundreds of articles you get many mixed messages that you grasp but may not be all that healthy. I have read Donna Astons books which I think promote a very balanced healthy approach to eating. Thanks again for your time.

[imperfectly_lou]

You can do it Amanda!!!!!! Make yourself eat every 2.5 to 3hrs whether you are hungry or not...... I prefer to have 6 meals a day of roughly 250cals each rather than having 3 meals and 3 snacks but it is all personal preference.

I personally don't worry about eating carbs at night.... unless you are dieting for competition, it really isn't going to have much of an effect. Try not to limit your range of foods so much, remember, all is fine in moderation!

[mirror]

I agree with Imperfectlylou. a lot of the advice you get about diets is for people who are cutting for competitions and need to be ultra strict. I fell into the trap of thinking that was 'the' diet for all bodybuilders. and since realised that it doesn't really matter so much that I'm not eating 'perfectly' all the time as MY goal is not to cut up or be in a competition but to stabilise my eating patterns and 'normalize' my attitude towards food. So whenever I feel that little voice saying 'restrict' I try to overcome it. It's a pattern of thinking that's incredibly hard to bust!For example today I was hungry and found myself thinking 'sugar free jello' because I knew my cals for the day were already racking up ... and I should instead have thought, 'hunger -- I'd better eat something substantial'. aaargh. So I had the jello (obviously) and an hour later was on the mooch for that 'more substantial' thing, which was oatmeal/protein pancakes + peanut butter, which I should have had in the first place. Will I never learn?

[JAmanda]

You are both so right. Another thing I find quite difficult is when I dont run in the morning, I tend to think I cant eat during the day!!! Should I eat the same everyday whether Im exercising or not. Thanks

[egoatdoor]

Originally posted by Emma-Leigh
It is not looking too bad. You have the right ideas, but, as you said, you are a little too light on calories. It is hard to force yourself to eat if you are not hungry or if you are not used to eating SOOO much food, but don't be scared to eat! Food is what is going to feed your muscles and make you buff and sexy! :D Eat! Just eat well.

So, maybe try:

Breakfast - You should add some protein here. Either add some skim milk, cottage cheese and yoghurt (and a scoop of protein powder if you want) to your porridge (I hope that the 1/3 cup is the before cooking measure - otherwise you might need a little more of this). Or else, scramble some egg-whites to have with your meal.

You are also waiting too long to eat this! You are probably going near on 14 hours without food and that is really not the best way to start the day. If you don't want to eat before your run then make sure you run early in the morning so you can have breakfast by about 9am at the latest. If not, maybe consider a shake before your run?

Mid-morning - You need something here. Especially with your run in the morning. Something like a tub of yoghurt and 1/2 a protein bar would be fine.

Lunch - You need REAL CARBS! Fuel your body girl!! :) Lettuce does not count! So - how about 1 slice of dense grain bread (or pumpernickel) with avacado, tuna/chicken and salad?
Another option would be a bid tuna/chicken salad with chopped up egg whites, 1/2 a cup of chick-peas (or rice) and a handful of almonds or walnuts mixed in. Your diet is lacking in healthy fats and adding some almonds, walnuts or avocado to salads is a really yummy and easy way to add them to your diet. Another option would be flax-seeds/linseeds and sunflowers mixed into your salad.

Afternoon - Sorry, but coffee doesn't count as food, especially if it is black. :) But - add an apple to your 1/2 a protein bar and this would be fine. Fruit is REALLY good for you! Don't let the 'carbs' scare you! Just make sure it is low GI and you will be fine (apples, pears, peach, cherries and berries).

Dinner - This is good. Maybe change the tuna to salmon (more of those healthy fats) and up it to 150gms, just to add a little more substance to the meal.

Supper - Sugar free jello is fine :) But, if you think you can manage it, some protein and healthy fats added to the mix would be better (especially if you are not going to have breakfast until later the next day). So, adding some cottage cheese, yoghurt and some almonds or walnuts to the jello would be good. A skim milk, sugar-free hot chocolate and a handful of almonds would be another option.


I know this looks like a lot of food, but it is only around 1500-1600 cals. This is the bare minimum that an active female should eat! With your runs every morning you really need to eat more.

Just add the calories slowly, with a little more in each meal every few days. Before you know it your stomach will be grumbling to let you know that it is meal time again!!

What do you think?


SUPER ADVICE!

[Jenefer]

Originally posted by JAmanda
You are both so right. Another thing I find quite difficult is when I dont run in the morning, I tend to think I cant eat during the day!!! Should I eat the same everyday whether Im exercising or not. Thanks

The amount you are eating from what I read is a little low anyways... so yes you should be eating 1500 - 1600 wether you run or not. But try to add more on the days you run!

*smile*

Good Luck!

(PS> I fell off the a wagon again.... went to bed at 2am and it is now 4pm and I have eaten 2 pieces of toast... and slept on and off all day...

baaaaaaad day!

[Emma-Leigh]

Originally posted by JAmanda
You are both so right. Another thing I find quite difficult is when I dont run in the morning, I tend to think I cant eat during the day!!! Should I eat the same everyday whether Im exercising or not. Thanks

This is such a common idea for people who have 'food issues' (to put it lightly) and it is really hard to try to convince yourself otherwise... but you NEED fuel on your non-workout days. Your body doesn't just stop - it doesn't think 'Well, I didn't go for that run this morning so I don't need any food'. You still move around, your muscles still contract, your body still makes digestive enzymes and your intestines still work to digest food, your liver still produces enzymes and proteins, your bones still slowly breakdown and reform, your blood cells still form and your heart still beats. All this needs energy to occur. Also, importantly, your muscles 'recover' from weight training or exercise on your days off - so they NEED fuel!

So, on your non-exercise days you still need adequate food (and protein) to ensure this all occurs.

The only real difference on your workout v's non-workout days should be that you don't have a 'post-workout shake'. At the moment you are not even having a post workout shake, so this doesn't really apply to you anyway... But you still need your 5 - 6 meals, especially true in your case as your calorie count is low as it is.

However - I would also not recommend eating the 'same thing' every day. Substitute equivalant foods. You need to break out of the rigid eating patterns you have set yourself - not go from one form of food control to another. So, instead of tuna one day have some chicken, eggs, seafood (prawns, scollops) or tofu. Or, instead of bread have some rice or legumes. Instead of almonds, have some olives and a drizzle of olive oil on salads.

I know that it seems soooo much easier to fall back into a pattern - it is safe and you know EXACTLY what to expect. But you have to slowly try to change the behaviour.

Maybe at first eat the same thing - just until you get used to more food and feel comfortable with more calories. But then, after a month or so, start to change a few of your meals a few times a week.

Get used to food again - Make eating 'normal'.

It will be slow and hard, but you can do it!

:)

[JAmanda]

Hey thankyou so much, what you are saying makes so much sense and makes me think "my poor body"!!! You also have bought up the issue of variety which I definately want to bring in to my life- a little bit more excitement (haha). You seem to know exactly the way we think, as we eat the same things day in day out because we know what to expect. Crazy. Thanks for your advice

[imperfectly_lou]

I know it is difficult Amanda but as you said, variety makes life so much more exciting! Play around with different things and you will find some good meals. I just had my dinner - my own creation of 200g chicken breast with avocado and spanish onion on top, plus a little bit of melted low fat cheese.... sooooooo good!

Tomorrow is my cheat meal - ice cream here we come! hehe

[JAmanda]

Well today I am going to try really hard to achieve something. I have just had my breakfast 1/3 porridge (which I was hungry for, so thats a good sign!!). Next nibble will be at 10.30 maybe an apple. I want to have a day eating where I am not so hungry at night, and so I can have a decent sleep. (I honestly cannot remember when the last time was that I slept throughout the whole night!! Life is like a box of chocolates- maybe I should have a few more of those (haha)- I love how most of you go hehe!!! I will keep you posted on my progress. Thanks again, I was just thinking wouldnt it be great to actually meet up with the people you confide in in these forums. Everyone can come to NZ such a beautiful country

[Jenefer]

Hey it is 1am where you are aint it??

You are eating breakfast?

[Emma-Leigh]

Originally posted by JAmanda
Well today I am going to try really hard to achieve something. I have just had my breakfast 1/3 porridge (which I was hungry for, so thats a good sign!!). Next nibble will be at 10.30 maybe an apple. I want to have a day eating where I am not so hungry at night, and so I can have a decent sleep. (I honestly cannot remember when the last time was that I slept throughout the whole night!! Life is like a box of chocolates- maybe I should have a few more of those (haha)- I love how most of you go hehe!!! I will keep you posted on my progress. Thanks again, I was just thinking wouldnt it be great to actually meet up with the people you confide in in these forums. Everyone can come to NZ such a beautiful country

YAY! :D You can do it - just remember - one day at a time. Aim to eat properly just for 'that day' and before you know it, 'just that day' will have turned into 6 months and you will be feeling and looking so much better!

The reason why I feel so strongly about these kind of things is because I have lost contact with one friend due to anorexia (she disappeared when she was going to be put into care and has not been seen since) and have another friend who has been in and out of hospital for the last 10 months. She has nothing left in her life - she goes into hospital, they feed her until she gains a few kg, and then she is released... but she is always back in there after a few weeks. At 42kg (92.4 pounds) and 5'6, she is at her heaviest weight for ages, and everyone is hoping that she can maintain that for just a little while to try to give her heart a chance. At the moment she could literally collapse and die from a heart attack because of the stress it is under. She has also damaged her intestines irreversibly because she starved herself to such an extent that her body began to eat into her intestinal wall for energy. Due to this she has all sorts of stomach upsets and troubles. At one point she was so thin (I think she was down to 36kg - 80 pounds) that she tore the skin over her hips when she lay on a hard bed.

There is nothing that we can do - She has to do it herself. She has to realise that she is never going to be 'perfect', she is never going to fit into that ideal and predictable world she wants. She has to realise that just being who she is, is good enough.

Females in our society need to realise that 'thin' does not equal better. We are bombarded by images of thinness and think that in order to get anywhere in life we have to 'fit this mold'! Plus -Thin does not meal healthy! What is healthy is a female with LOTS of muscles AND a LITTLE bit of fat! Strength is SEXY - plus the more muscles we have, the more calories we burn and the more we can eat! :D

We also NEED a little fat for our bodies to function - women can not be healthy and have really low body fat%!! It doesn't work! 15% is a good level to maintain for most althletes in their 'off periods'. Anything under about 12%, for any length of time, will mean bad news.

But no one warns all these young females of that fact - and they all go on these crash diets and crazy exercise routines! It is no wonder we have all these women developing so many problems, like osteoporosis, in later life. Half the women in the world are suffering from self-induced malnutrition.

Anyway..... hee hee, I'll stop now :D

Keep it up!

[mirror]

well said, emma. I'm working on having this attitude 100% of the time. unfortunately that ain't yet. It's terrible how seductive the 'thin is better' attitude is and how difficult to over come, even when you have realised - over and over - that it's just brainwashing. I've been brainwashed since - well - forever! I see women at the gym who do that aerobic bunny thing, hours on the stepper and then the treadmill, churning away. stick chicks. They think they look good, well that's their business of course but I DON't, and that isn't ME any more! Today I went under the squat bar, the big one, for the first time and pushed my big belly OUT and squatted a personal best weight (only 10 reps and only 60lbs, but ...) and it felt so fantastically good. I must have looked a total gawp, squatting this thing with a gloopy grin stretched all over my face. don't care. My body is my business, and I'm proud of it that it's getting hefty.

[egoatdoor]

Originally posted by mirror
well said, emma. I'm working on having this attitude 100% of the time. unfortunately that ain't yet. It's terrible how seductive the 'thin is better' attitude is and how difficult to over come, even when you have realised - over and over - that it's just brainwashing. I've been brainwashed since - well - forever! I see women at the gym who do that aerobic bunny thing, hours on the stepper and then the treadmill, churning away. stick chicks. They think they look good, well that's their business of course but I DON't, and that isn't ME any more! Today I went under the squat bar, the big one, for the first time and pushed my big belly OUT and squatted a personal best weight (only 10 reps and only 60lbs, but ...) and it felt so fantastically good. I must have looked a total gawp, squatting this thing with a gloopy grin stretched all over my face. don't care. My body is my business, and I'm proud of it that it's getting hefty.


Well said to you too Mirror. I would have given $100 to be there and see the looks on the faces of those aerobic bunnies as you squatted out those reps with that grin on your face!!

[mirror]

did I forget to mention the raised fist and yells of 'I am a WARRIOR' in between sets? cost you another $50!

[JAmanda]

Well first of all Jenefer I was not eating brekkie at 1am, it was 7.30 when I sent that message, I also get very confused with the time change, I have a sister in London and I always manage to drag her and her flat out of bed!!!
Well said Emma after reading that it makes you want to eat!!! I also know a girl who is very similar with being in and out of hospital, she puts on a little then back to where she started. She has lost alot of friends (partly because they dont understand her disease I suppose) she has also caused alot of tension within her family- so sad. When you think about it life is too short, best to eat up and look****** Fantastic!! I must admit the other day when I was at the Gym I was working about beside this guy and we were both doing chest press, he done his set and then I done mine with double the weight he was lifting- poor guy he quickly moved onto something else! Made me feel so strong(haha).

[egoatdoor]

Originally posted by mirror
did I forget to mention the raised fist and yells of 'I am a WARRIOR' in between sets? cost you another $50!

You could have held out for $100. "I am a Warrior"(Patty Smyth) is one of best pre workout inspirational songs!!!