Eating and Working Out

iVillage Member
Registered: 05-25-2004
Eating and Working Out
35
Sat, 09-25-2004 - 9:52pm
I would like to announce that I have been running 6 miles on Saturday now for a couple of weeks. I'm proud of that. Just thought I would mention my accomplishment. :)

I have some questions for you ladies. I don't know if anyone will have any ideas. But, I want to create a better diet for myself. I eat alot of beans and rice because I'm on a limited budget and it is cheap. I've read that you need to eat more fish. I don't really know how to prepare fish. I've also read that salmon is good for you. I would also like to try some healthy shakes and stuff, because I have blood sugar problems and sometimes that is a real bummer, you know.

I want to combine a good diet with a good workout plan that won't leave me with blood sugar problems. Does anyone have any ideas?

Thanks for your time,

rj

rj

Franco Harris of the Pittsburgh Steelers in 197

iVillage Member
Registered: 10-08-2003
Sun, 09-26-2004 - 8:36am

Congrats on 6 miles rj! That is a huge accomplishment. I don't really have any good advice for you, I don't workout like I should and I do not eat right. Its beginning to show ~ blah! Sounds like Gracemae was able to give you some great ideas, and I know Laurie and Sheila will as well. So I just wanted to say kudos to you for the 6 miles and for wanting to do more stuff thats great for you.


Hugs!


~C

iVillage Member
Registered: 07-10-2004
Sun, 09-26-2004 - 11:52am

RJ, I have hypoglycemia. This is a low blood sugar condition. My blood sugar can drop very low after a stenuous workout. So I usually eat something light BEFORE I work out.


 

 

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iVillage Member
Registered: 02-15-2004
Sun, 09-26-2004 - 1:07pm
RJ, I am a yankee, although I lived in Oklahoma for 7 years, I can't wait to go back east/north. I hate the smell of fry grease, it makes me sick. Sometimes I will eat cold Kentucky Fried chicken, but only the white meat and only if its cold. I know, I'm a strange one! You know, before I moved to OK I never heard of fried okra or chicken fried steak...never saw white gravy either. Funny huh? You seem very interested in your health, thats great! I live off coffee and nicotine - it's the breakfast of champions!LOL I am only kidding, but I do eat chocolate at least once a day. My only exercise is walking my 3 dogs, I have one large collie and 2 little 10 lb. dogs, they keep me moving! I don't think I have a weight problem, being 5'8" I have lots of room to hide extra pounds!The older I get the harder it is to lose, so I guess I better start watching it! Hugs, Sandra

Sandr

iVillage Member
Registered: 05-25-2004
Sun, 09-26-2004 - 1:22pm
If we were closer so that we could hang out as friends, I would flush your ciggies down the toliet. LOL Then, you being 5'8, would probably kick my butt, since I'm only 5'3 1/2. :) But, that's okay. Besides, my butt is small, it wouldn't take you long. :) I've had my share of butt kickin's. I can take another. LOL

I don't eat fried food all the time--only occasionally. You can bake chicken. LOL Hey, come on down to NC. I'll fry you up some chicken and have some greens beans and gravy. You'll be southern before you know it. LOL

Dogs! I love dogs! I go to PetSmart just to see people's dogs!

rj

rj

Franco Harris of the Pittsburgh Steelers in 197

iVillage Member
Registered: 02-15-2004
Sun, 09-26-2004 - 1:27pm
RJ, I lived in Jacksonville NC for about 4 years, too bad we hadn't met sooner, I bet we would have had a blast together! Well, maybe, I would probably have kicked your butt for taking my cigarettes. People have tried, but after seeing how grouchy I get without them they usually throw them back at me. I wish I had a way to quit. I have tried. One good thing is I don't smoke much...but when I need to I need to. I also have an anxiety problem! I didn't know you were such a little person, my butt is small too - but it's NEVER been kicked! LOL Hugs, Sandra

Sandr

iVillage Member
Registered: 02-15-2004
Sun, 09-26-2004 - 1:55pm


That's funny rj! Yoga's meant to be done slowly and in a meditative manner. Anyway, I think that you should give it a try.

 


Hugs,


Sebastian


 


http://www.facebook.com/sebastianbruce

iVillage Member
Registered: 05-25-2004
Sun, 09-26-2004 - 4:09pm
A little person! LOL

Short people got nobody

Short people got nobody

Short people got nobody

To love

Yes- I'm short, I have little ears, little hands, little feet....And, I'm not mentioning anything else! LOL

I saw the most beautiful German Shepherd today. I love those dogs!

rj



rj

Franco Harris of the Pittsburgh Steelers in 197

iVillage Member
Registered: 05-25-2004
Sun, 09-26-2004 - 4:12pm
Hey gbud,

I carry around with me a jar of peanut butter (sometimes) and granold bars. I feel like such a "pack rat." I get so tired of carrying stuff around fearing I'll need to scarf something down so I'll not pass out. I guess I need to get a good book on blood sugar. I need to better plan my meals. Though, I hope I don't have to give up the occasional ( usally twice a month) Krispy Kreme donut. Or, give up the once a month slice of cheesecake. YUM!!

rj

rj

Franco Harris of the Pittsburgh Steelers in 197

iVillage Member
Registered: 06-24-2003
Sun, 09-26-2004 - 6:18pm
rj,

What are your sugar levels? Ideal is 80 - 120. I have to try to keep mine under 140.

Sometimes I get to 110. Also make sure that your problem is not from dehydration. That can cause shakes and exhaustion etc.

Exercise brings you sugar levels down. I would suggest eating pasta, or a baked potato before you run 6 miles, then check your sugar levels. If they are on the low side eat something else with sugar. In an emergencey a candy bar, orange juice or a regular soda will do. Or should do. They also sell packs of tablets that you eat to raise your blood sugar real fast. You can usually find them at the drug store. They are easy to carry with you anywhere.

Foods that are starches- turn to sugar and raise your blood sugar i.e. pasta, potatos, peas, bread. Anything made with white flower is a no no.

Baked sweet potatos- best if you must have a potato.

Complex Carbs- are best and do not create insulin spikes because they convert more slowly.

Some examples of comlex carbs are, whole grain breads, whole wheat pasta, high fiber veggies mostly the dark green veggies. High protien, high fiber, low carb cereals. Beans such as chick peas (not baked beans). Beans without the barbaque etc.

Soy foods- such as meats, cheeses, etc are very good for you. Or lean meats, chicken and fish. (I will get to ways to cook fish below.)

Meats- 3oz. per serving (lean cuts). I try to only eat red meats 3 times a week.

I have found that very lean meats such as filets do not really shrink. Other red meats will usually shrink some. Usually if we buy 4- 5 oz. (5oz. meats pre cooked, would include meats with bone), cuts it cooks down to 3 oz. Another way to measure your meats is like this- one serving of meat or meat substitute is about the size and thickness of the palm of your hand or a deck of cards.

There is a good cookbook called- The Everything Diabetes CookBook- By Pamela Rice Hahn.

It gives proper serving sizes etc,

A diabetic diet is really good for everyone as well as the American Heart association diet.

They each have intersting web sites as follows

Okay well search for American Diabetes Association, Or American Heart Association.

Go to the official sites first.

I have all kinds of site links for particular things as well and can post them later if you want them

Fruits- 3-4 servings per day. Always eat fresh fruits in small servings, ex- 15 grapes, small apple, banana,

orange, etc. (I am only allowed to fruits per day.

Important- you can choose when you want to eat your protiens fruits etc. as long as you eat them at about the same time each day or at the same meal each day.

Dairy- for me it is 2-3 servings per day- 8 oz. yogurt, One cup milk. or 2 cups milk and no yogurt or the next day 2 yogurts and no milk.

Veggies- 3-5 servings per day- 1/2 cup cooked or 1 cup raw. (stay away from the starchy veggies such as corn, peas, cauliflower, etc.

Proteins- 2-3 servings per day. (small servings of course), these include, meats, peanut butter (2 tablespoons equals 1 serving of peanut butter), cheeses,

Grains, beans, and starchy veggies 6 or more servings per day- A serving being 1/2 a cup of pasta or veggies or 1 slice of whole grain bread is equal to 1 serving.

Fats, oils and sweets- very limited. I use sugar free things like jams or jelly or cookies. Only 2 cookies per serving.

Finally- Cooking fish-

Talapia- a very mild fish-- Bake, grill(in foil), or Foreman Grill or Grill pan on the stove.

Lemon Pepper- Squeeze lemon wedge over fish (I also rub the wedge over the fish to spread it around) and pepper. (you can also buy the lemon pepper in the store pre-mixed

We spray the grill or baking dish with Pam with Olive Oil. Cook 6 minutes on each side.

Old Bay Seasoning- Sometimes I just like to sprinkle this on my fish and that is it.

You can also make sauces such as Table spoon of melted butter, green onion chopped, sea salt, pepper, garlic, some old bay seasoning, then bake in a cassarole dish or grill in foil on a regular grill, or pour the sauce over the fish on your plate when using a Foreman grill. Bake fish for maybe 20 minutes at 350-375. (pre heat oven for 15 mins) You want the fish to flake easily with a fork. EX- drag your fork accross the top of the fish and it should flake easily.

You can experiment with all kind of sauces and seasonings that will suit your taste.

They will be in the seafood section and seasoning section of the grocery store.

I chose Talapia because it is the least expensive and to me the best tasting fish. You cook most fish about the same ways. Just make sure that it flakes easily for doneness.

You can serve with baked sweet potato, couscous,or brown rice, asparagus, green beans, etc. just some ideas for you.

Okay, I can always post more later if you have more questions.

Hope this helps,

Laurie
Laurie

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iVillage Member
Registered: 05-25-2004
Sun, 09-26-2004 - 7:03pm
Wow Laurie! Thanks so much for taking the time to type all that.

BTW, the No white flour stuff, well, that one hurt. I almost shed a tear. I must admit, I will continue to eat white flour products, though I'll eat less of them now. On Saturdays when I run my high mileage, I usually eat big. It is usually stuff that I don't eat during the week- like donuts, pizzas, hamburgers, cheesecake, etc. Stuff that is loaded with calories. It seems as if that if I can really sin on Saturday, my body is happy the rest of the week. It is during the week, that I find myself having the sugar lows. Like after work during my night classes. I feel so tired and drained. It is hard to plan how to eat when you are pulling such a long full day. Not that I cannot have a sugar low after a long run, because I have before. However, my scarest ones are during the week. I workout daily, but usually Mon-Fri is a 30-40 minute a day workout. That's it. The workout is usually cardio sometimes mixed with weights. I usually feel the low during night class. It is like I feel as if I cannot speak. My brain feels weak. I hate that feeling.

I have tried packing like a peanut butter sandwich for dinner on the nights I have night class. The peanut butter sandwich seems to hold for the first half hour, then my mind turns to mush. I'm tired again. Ugh!

My usual schedule during the week is 8am-4:30pm...get off work...go to the Y...workout for 35 minutes...shower and change...eat a peanut butter sandwich...go to class (this is the typical day on a class night). When I arrive home, I'm so starved I start throwing food in my mouth, which I'm not crazy about doing at 9 pm. So far, I've not paid a price for this.

Anyway, your advice was very helpful. I need to figure out something that will hang with me longer than a peanut butter sandwich. I'll take your advice and combine it with some research as well. Thanks!

However, Sin Saturdays will continue. LOL

Thanks again!

:) rj

rj

Franco Harris of the Pittsburgh Steelers in 197