Guest guest Posted November 1, 2001 Report Share Posted November 1, 2001 , You're definitely on a good track. Here are a few things to consider ... - You're heavy on fruits and light on fresh vegetables (and all the veggies you're eating are cooked) - You're a bit light on meat (imho) - Need to add some fish (of the " fatty " variety) - I'd drop the wheat bran, instant oats, rice and potato - it is low nutrient density and high calories for what you get (subs some better veggies) - If you want some good grains find a way to eat true whole grain wheat or corn, etc. - Add some soy (as unprocessed as possible) - But I'd be sure to get plenty of variety of the fruits (maybe figs, berries, papaya, etc.) - I'd reduce the " no sugar added cocoa " - chances are it is mostly non-natural ingredients - A small amount of a variety of nuts is good also Just some thoughts ... ----- Original Message ----- From: <_Loveland@...> < > Sent: Thursday, November 01, 2001 8:10 AM Subject: [ ] 's daily food list > > > If you were to give a rundown on the foods you eat, it may help... > > I would definitely appreciate any help. I posted the foods I eat on the > CRsociety list. I was properly directed to this list. It seems that both lists > share a large percentage of members. My current diet goes something like > this... > > 0700 - 1/2 cup wheat bran > 3/4 cup instant oats > 2 envelopes Carnation " No sugar added " cocoa > 0830 - A grapefruit > 0930 - An apple > 1 envelope Carnation " No sugar added " cocoa > 1100 - A banana > 1200 - 3-4 cups vegetable stew (3/4 c Okra, 3/4 c collards, 1 oz lean ground > beef, 3/4 c stewed tomatoes, 1 tbsp brewers yeast, 1/4 c kidney beans, > 1/2 c brown rice, other ingredients vary) > 1400 - 1 oz sunflower seeds, dry roasted with salt > 1500 - A pear or orange (or both) > 1 envelope Carnation " No sugar added " cocoa > 1800 - 1/2 boneless, skinless chicken breast > 1 c steamed broccoli > 1/2 c brown rice or a small baked potato > > This is very typical fare for me from Monday to Friday. I rarely " cheat " during > the week. Weekends are my achilles heel. If I slip it will inevitably be on a > weekend. For some reason, on some weekends, I lose my resolve and go on a > binge. For me a binge could contain several thousand calories (i.e. an entire > half-gallon of ice cream). This is right in line with my " excessive " > personality. I don't mind moderation as long as there's a lot of it! All > kidding aside, this is frustrating for me and it's getting in my way. I'm sure > I will eventually get on top of this problem because another personality trait I > have is plain old dogged, mule-headed, stubborness (I call it persistence). In > the mean time I try not to beat myself up about it too much. I'm sure when I > finally keep my average calorie intake below 2000 per day I will continue losing > weight. I lift weights a couple times a week and perform 45 minutes of aerobic > exercise three times per week. Any advice would be appreciated. > > > > Quote Link to comment Share on other sites More sharing options...
Guest guest Posted November 1, 2001 Report Share Posted November 1, 2001 Hi , and all, First let me emphasize that you have done great. You lost a lot of weight and you have got on the CR bandwagon. Second, let me comment on your weekday meals. Your diet is good. You might go lighter on the lower fiber and energy dense pears and bananas. Eat the potatoes with skin. Third, I agree that your binges are a weakness that can reverse your weekday progress. My suggestions would be to try to slowly adjust the nature of your binge foods to more filling and nutritious and less energy dense foods. Another thing to consider is to predetermine that, yes, you can have as much as you want, but you will take a recess after you indulge in a first installment of your binge. If necessary, you can decrease the installment sizes and increase the recess times. Drink more fluids, especially when binge fever strikes. Regarding the suggestions of , most are great. If you like fruit, what you eat is basically good. I think vegetarianism plus fish is preferable. I would not drop the instant oats, brown rice or potato with skin. Cooked and fresh veggies are great. Non-natural ingredient are no problem but get low-fat foods. Al. -----Original Message-----From: Hipp [mailto:@...] .. ,You're definitely on a good track. Here are a few things to consider ... Just some thoughts ... ... > If you were to give a rundown on the foods you eat, it may help ... >> 0700 - 1/2 cup wheat bran> 3/4 cup instant ... Quote Link to comment Share on other sites More sharing options...
Guest guest Posted November 1, 2001 Report Share Posted November 1, 2001 wrote: Weekends are my achilles heel. If I slip it will inevitably be on a weekend. For some reason, on some weekends, I lose my resolve and go on a binge. : not to worry! As you get further into CR, you won't be able to binge!! You'll get so uncomfortable after eating a large amount of food at one sitting, that you won't want to!! Just relax about it. It will eventually be a non-issue after a year or so on CR. I now only binge at the occasional special event such as a wedding feast, for example. I'm always sorry, because I get so uncomfortable. That feeling will serve as a psychological " stomach staple " . All the other suggestions from Al and Hipp were excellent. Be sure to get fatty fish such as salmon into your diet. Some good fats such as nuts (eaten sparingly), avocado, olive oil are excellent and help one feel full. Green tea taken hot or iced is a good filler and is excellent for your health. Also sprouts in your salad and some exotic mushrooms such as shiitake (get them dried at a Chinese market). You'll get better and better at this as you go along. Quote Link to comment Share on other sites More sharing options...
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