My diet - it's rather looonnnggg
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|Thu, 07-31-2003 - 8:49pm|
Since I exercise in the morning (around 6:00 a.m.) I eat breakfast early therefore; I’m hungry earlier in the day. I eat half of my breakfast at home around 7:00 and the other half around 8:15-8:30 when I get to work. (Work for me starts at 8:30). I usually have a snack around 10:00-10:30 depending on how hungry and/or busy I am. Lunch is noon. Then I have another snack around 4:00. Dinner can be anywhere from 6:00-7:00. I find I’m hungriest in the morning but I’ll admit, some nights I did go to bed hungry. Possibly I didn’t eat enough protein to keep me satisfied. You can cook some things in oil but only 2 tablespoons or else you are defeating all of your work. You have to measure everything in the beginning until you get accustomed to your portions.
No sugar, sodium or high fat. Sodium can make you bloated.
Breakfast - home
First thing I have 2 tablespoons (tbls) of lemon juice in a cup of warm water.
1 piece of Pepperidge Farm lite wheat bread toasted with a tbls of low-sodium, low-fat cottage cheese, 1 teaspoon (tsp) of Polaner all fruit/spreadable fruit jam/jelly.
Breakfast – work
1 piece of Pepperidge Farm lite wheat bread toasted with 1 tbls of peanut butter
Salad with 3 ounces of protein (chicken, turkey, 2 hard-boiled eggs, fish, veggie-protein burgers or peanut butter & jelly sandwich – all sandwiches are on lite wheat bread). Lite mayonnaise is okay; Hellman’s Dijonaise is okay too. Grey Pupon (sp?) mustard is not okay, too much sodium.
1 apple and 1 tbls of peanut butter
Salad, vegetable, 4 ounces of protein (skinless chicken, fish or turkey, veggie-protein burgers, lean beef, 2 egg omelets)
Dessert or snack
½ a grapefruit
8 glasses of water a day
Good vegetables per my nutritionist:
Broccoli - raw
Cauliflower - raw
Anything citrus – I forget why, something about how it helps get any sodium out of you quickly
Fake cheese – veggie or soy cheese (you might find it in the veggie aisle since it’s not rally a dairy)
Salad dressing preferred – Paul Newman’s Family Style Italian.
Balsamic vinegar (my fave) not allowed, too much sugar and some sodium After a few weeks I weakened and had some balsamic.
Beans – turn into a starch
Potatoes – a starch
Spinach – high in sodium
Banana – considered a starch – only allowed 2 a week
Strawberries – only the first few weeks – too high in sugar
Lunch each day was a salad and:
Low-sodium chicken (lunch meat from deli), just the meat or a sandwich
Peanut butter & jelly sandwich
Peanut butter & jelly sandwich
Friday night my treat was a scrambled egg but not just any scrambled egg. I would sauté an onion and toss in some leftover veggies from my salad and/or dinner sides like a red pepper, some asparagus, carrots, whatever was left over. I let the veggies soften and then I’d add 1 tbls of cottage cheese because the two eggs aren’t enough protein for dinner. I’d also add some of the fake cheese so that it melts and then I add the eggs and scramble away. I’m not an omelets fan so this is my favorite way to make eggs.
The first few Saturday nights out I ate Chinese food and ordered steamed chicken and veggies. I put some of the hot mustard on the food and it really tasted good.
I was VERY good on this diet for 3-4 weeks. Only after I lost some weight did I really cheat. Weekends were the time I cheated the most. Week days I tried my darndest to be GOOD. Now I am cheating more but not that much. Again, weekends are when I cheat the most because I’m not on my weekday routine.
Good luck. If I can think of anything else I’ll post it here as I remember.