I really liked the diet the diet that came with WSFL. My only problem was eating so many freaking times a day. My body just doesn't work like that. So I think I will take the general layout and tweak it to suit my eating schedule.
Here is what I came up with. This will follow my typical 16 hour fast and 8 hour eating window. Non workout days tend to have a shorter eating window since I don't have to have a PWO shake.
PWO shake (11am) - 1 cup skim milk, 1 cup wild blueberries, 1 scoop whey PP, creatine and matcha powder, water and ice as needed
Meal 1 (1pm) - spinach salad with 2 tsp oil, 2 hard boiled eggs, 1/4 cup raw nuts, 4 ounce lean meat, chai with 2 Tbsp heavy cream
Meal 2 (4pm) - toddy coffee ice - 6 Tbsp heavy cream, 1 scoop PP, matcha powder, 8 ounces frozen toddy, water and ice as needed, Torani sweetener
Meal 3 (7:30pm) - 6 ounces lean meat, spinach salad, salad veggies, 2 tsp oil
This gives me 1650 calories, fat 52%, protein 33%, carb 14% on workout days
and
1380 calories, 60% fat, 32% protein, 7% carbs on non-workout days
Showing posts with label diet. Show all posts
Showing posts with label diet. Show all posts
Friday, August 8, 2008
Tuesday, June 10, 2008
What the heck are you eating?
So the question of my diet has come up recently. People want to know what diet I am following and most of them think I'm insane when I tell them.
First of all, let me clarify that the word diet refers to the food you eat not some magic ratio or calories. Just simply, diet is what you eat. My dietary plan is not some temporary technique that I will abandon and go back to my old ways when I reach my goal. (Which, BTW, is why 90% of diets fail. The diets themselves work just fine but the habits of the people following them remain unchanged; they have simply been put on hold.)
Second, most people assume that my goal is weight loss. Technically though, my goal is fat loss. I know it is a technicality to many people but it is very important to me. My current lean body mass is nearly perfect. If I gained NO muscle between now and the time I meat goal I would be okay with that. (Of course, I am hoping I do gain some!) My initial goal of 165lbs with 20% body fat would leave me with 132lbs of LBM. I currently have 139lbs of LBM so in that area I am ahead of the game. Now I just need to drop another 55 or 60lbs of fat and all will be good.
Now on to what I eat....
I had always been interested in low carb diets but was never successful at incorporating them into my lifestyle. After doing WSFL, I had learned a lot about eating low carb and decided to make it part of my normal eating. I have been reading every book I can get my hands on regarding low carb. I have learned a lot about how and why low carb works. I find ketogenic diets extremely interesting, but not quite obtainable for me and Paleolithic diets appeal to my love of anthropology (did you know I was an Anthropology major in college).
I have also been reading a lot about intermittent fasting and really see the health benefits of IF.
So how does that all fit into my plan. Well here goes....
You also read correctly that I DON'T eat for a whole TWENTY-FOUR hours. Guess what, my LBM has not suffered, my metabolism is just fine and I have not experienced the "unbearable hunger" that people seem to associate with fasting. No, I do not have an eating disorder! If you are interested in the benefits of intermittent fasting and a slew of research studies to back them up I recommend you pick up a copy of Eat Stop Eat.
Keep an eye out for my review of Eat Stop Eat. I also am planning on downloading Fast-5 and giving that a try to see how they differ.
First of all, let me clarify that the word diet refers to the food you eat not some magic ratio or calories. Just simply, diet is what you eat. My dietary plan is not some temporary technique that I will abandon and go back to my old ways when I reach my goal. (Which, BTW, is why 90% of diets fail. The diets themselves work just fine but the habits of the people following them remain unchanged; they have simply been put on hold.)
Second, most people assume that my goal is weight loss. Technically though, my goal is fat loss. I know it is a technicality to many people but it is very important to me. My current lean body mass is nearly perfect. If I gained NO muscle between now and the time I meat goal I would be okay with that. (Of course, I am hoping I do gain some!) My initial goal of 165lbs with 20% body fat would leave me with 132lbs of LBM. I currently have 139lbs of LBM so in that area I am ahead of the game. Now I just need to drop another 55 or 60lbs of fat and all will be good.
Now on to what I eat....
I had always been interested in low carb diets but was never successful at incorporating them into my lifestyle. After doing WSFL, I had learned a lot about eating low carb and decided to make it part of my normal eating. I have been reading every book I can get my hands on regarding low carb. I have learned a lot about how and why low carb works. I find ketogenic diets extremely interesting, but not quite obtainable for me and Paleolithic diets appeal to my love of anthropology (did you know I was an Anthropology major in college).
I have also been reading a lot about intermittent fasting and really see the health benefits of IF.
So how does that all fit into my plan. Well here goes....
- Monday through Friday, I am following a low carb, high fat diet. My macros break down like this. Sixty percent of my calories come from fat, 30% from protein and 10% from carbs.
- My 10% carbs gives me 50g of carbs a day to work with. Of those 50g, a minimum of 20g must be from fiber. Thus my net carb will be under 30 each day.
- Saturday is a little different. I eat all my meals and snacks as I normally would except I allow myself one "free" meal. There really is no scientific reason behind it. Mainly it just allows me the freedom to take my boys out for pizza, go to a birthday party or go out to dinner with the moms without having to stress over my food.
- I do a 24hr (ish) fast from Saturday evening to Sunday evening. For me, this sort of resets things. It gets me back into the right frame of mind, undoes any damage I did the night before and gives me a break from making sure my macros are right on.
You also read correctly that I DON'T eat for a whole TWENTY-FOUR hours. Guess what, my LBM has not suffered, my metabolism is just fine and I have not experienced the "unbearable hunger" that people seem to associate with fasting. No, I do not have an eating disorder! If you are interested in the benefits of intermittent fasting and a slew of research studies to back them up I recommend you pick up a copy of Eat Stop Eat.
Keep an eye out for my review of Eat Stop Eat. I also am planning on downloading Fast-5 and giving that a try to see how they differ.
Sunday, April 6, 2008
Is feeding an overweight or obese child junk food equal to child abuse?
A poll recently went up on a forum I am one asking this question. Here are a few of the things I posted in response to it. I have done a little editing just to make the reading less choppy!
*************************************************************************************
I vote no simply because I think the question is too open ended.
My definition of unhealthy is far striker then society in general's definition. I think a parent who has an overweight child that fails to follow the advice of a doctor is neglecting the health needs of that child. But I don't feel that a mother (who may have never been taught about proper nutrition in the first place) taking the kids for a happy meal is abusive. Horribly misinformed and doing her children a disservice yes, abusive no.
I think it boils down to consumer education (including putting regular, daily PE back into the public school schedule) and striker labeling laws. Most of the things labeled "low fat" or "healthy" in the stores are total crap food.
*************************************************************************************
I think the blanket statement "Feeding an obese child unhealthy food is abuse." is a dangerous statement. Who determines what is obese? Who determines what is unhealthy? Who takes the responsibility to educate all the parents that have no clue? Will family history and medical issues be taken into consideration before CPS yanks the kid out of his home? Is society prepared to provide children with a healthy environment? (because it currently is not doing so)
FTR, I have issues in general with blanket statements and stereotyping.
I do not disagree with the fact that obese children need to be fed an appropriate diet. It is more the belief that all obese children are a result of parents not feeding them properly. There are so many other factors that play into obesity than diet. A big one is physical activity, something which many parents have little control over.
Children and parents alike get so many mixed signals. When my oldest was still in public school they had a health lesson that told them they should eat healthy (discussed the food pyramid) and be active (talked about sports and play, etc.). Then they turn around and served them chocolate chip cookies and cinnamon toast (dripping with butter) for breakfast and processed pizza and fries for lunch. They give them Pizza Hut reward coupons for reading, send them home with candy for behaving themselves and have them sell chocolate bars as a fund raiser. At the same time they get rid of recess ENTIRELY, only have PE every 7 days and give them so much homework they can't even play when they get home from school. The phrase "Practice what you preach" comes to mind!
The food industry has also made it confusing for well meaning parents. Anyone and their brother is allowed to slap the word healthy on their product and McD's advertises their happy meals as having healthy choices. A parent of an obese child could have the word healthy on every box of food in their pantry but still be doing nothing for that child's weight because they lack the education and the knowledge to understand FDA food labeling laws and what that allows food companies to claim. Not everyone understands that Snackwell cookies are more unhealthy than the real thing.
*************************************************************************************
Junk food by whose definition.
What if these parents think they are making decent choices? After all a happy meal with milk and apples IS significantly better than one with soda and fries. Many things in the grocery store are labeled "healthy", "low fat" and, the new fav, "whole grain". These things are often no better than their "unhealthy" counter part. I don't think the average parent, regardless of the weight of their child, is going to feed a child something they think will kill them. The food companies say their food is healthy and the government regulates what they are allowed to say so it must be true, right??
*************************************************************************************
Think about the day of an average child that attends public school, they spend 8 hours at school (most of which is sedentary), come home and do 2 hours of homework. That gives them 1 to 2 hours of play time if they are lucky before dinner and bed. That is assuming they don't have any other after school activities. There is no more recess or PE in many schools and those that still have it don't have much of a program to speak of.
*************************************************************************************
I do think it is the responsibility of the parents of overweight and obese children to recognize and do everything they can to fix the problem. It would be even better to not allow the problem to occur in the first place.
Unfortunately there are a lot of people out there that do not see their children as obese. They do not think that, what I call junk food, isn't the best choice for their kids. Have you ever heard someone say, "Well, I ate this and I turned out okay."? It is really hard to fix a problem that you don't see. Cultural differences, lack of education, family history all play a part in this very complicated picture. To boil the whole thing down to if you feed your child junk food you are abusive is insane, IMO.
My husband made a good point. If a food is so bad for someone that it is considered child abuse to feed it to them then shouldn't that food be removed from the store shelves?
Just think how much better society's health would be if that was done, though. But we would probably be trampling on someone's constitutional right to eat a twinkie!
*************************************************************************************
I vote no simply because I think the question is too open ended.
My definition of unhealthy is far striker then society in general's definition. I think a parent who has an overweight child that fails to follow the advice of a doctor is neglecting the health needs of that child. But I don't feel that a mother (who may have never been taught about proper nutrition in the first place) taking the kids for a happy meal is abusive. Horribly misinformed and doing her children a disservice yes, abusive no.
I think it boils down to consumer education (including putting regular, daily PE back into the public school schedule) and striker labeling laws. Most of the things labeled "low fat" or "healthy" in the stores are total crap food.
*************************************************************************************
I think the blanket statement "Feeding an obese child unhealthy food is abuse." is a dangerous statement. Who determines what is obese? Who determines what is unhealthy? Who takes the responsibility to educate all the parents that have no clue? Will family history and medical issues be taken into consideration before CPS yanks the kid out of his home? Is society prepared to provide children with a healthy environment? (because it currently is not doing so)
FTR, I have issues in general with blanket statements and stereotyping.
I do not disagree with the fact that obese children need to be fed an appropriate diet. It is more the belief that all obese children are a result of parents not feeding them properly. There are so many other factors that play into obesity than diet. A big one is physical activity, something which many parents have little control over.
Children and parents alike get so many mixed signals. When my oldest was still in public school they had a health lesson that told them they should eat healthy (discussed the food pyramid) and be active (talked about sports and play, etc.). Then they turn around and served them chocolate chip cookies and cinnamon toast (dripping with butter) for breakfast and processed pizza and fries for lunch. They give them Pizza Hut reward coupons for reading, send them home with candy for behaving themselves and have them sell chocolate bars as a fund raiser. At the same time they get rid of recess ENTIRELY, only have PE every 7 days and give them so much homework they can't even play when they get home from school. The phrase "Practice what you preach" comes to mind!
The food industry has also made it confusing for well meaning parents. Anyone and their brother is allowed to slap the word healthy on their product and McD's advertises their happy meals as having healthy choices. A parent of an obese child could have the word healthy on every box of food in their pantry but still be doing nothing for that child's weight because they lack the education and the knowledge to understand FDA food labeling laws and what that allows food companies to claim. Not everyone understands that Snackwell cookies are more unhealthy than the real thing.
*************************************************************************************
Junk food by whose definition.
What if these parents think they are making decent choices? After all a happy meal with milk and apples IS significantly better than one with soda and fries. Many things in the grocery store are labeled "healthy", "low fat" and, the new fav, "whole grain". These things are often no better than their "unhealthy" counter part. I don't think the average parent, regardless of the weight of their child, is going to feed a child something they think will kill them. The food companies say their food is healthy and the government regulates what they are allowed to say so it must be true, right??
*************************************************************************************
Think about the day of an average child that attends public school, they spend 8 hours at school (most of which is sedentary), come home and do 2 hours of homework. That gives them 1 to 2 hours of play time if they are lucky before dinner and bed. That is assuming they don't have any other after school activities. There is no more recess or PE in many schools and those that still have it don't have much of a program to speak of.
*************************************************************************************
I do think it is the responsibility of the parents of overweight and obese children to recognize and do everything they can to fix the problem. It would be even better to not allow the problem to occur in the first place.
Unfortunately there are a lot of people out there that do not see their children as obese. They do not think that, what I call junk food, isn't the best choice for their kids. Have you ever heard someone say, "Well, I ate this and I turned out okay."? It is really hard to fix a problem that you don't see. Cultural differences, lack of education, family history all play a part in this very complicated picture. To boil the whole thing down to if you feed your child junk food you are abusive is insane, IMO.
My husband made a good point. If a food is so bad for someone that it is considered child abuse to feed it to them then shouldn't that food be removed from the store shelves?
Just think how much better society's health would be if that was done, though. But we would probably be trampling on someone's constitutional right to eat a twinkie!
Wednesday, February 13, 2008
Protein Sources
Plant-Based Sources | Protein Content (g) |
Tempeh (4 oz.) | 17-21 |
Tofu, firm (½ cup) | 10 |
Soymilk, plain (8 oz.) | 10 |
Soybeans, black, cooked (½ cup) | 14 |
Soybeans, green, cooked (½ cup) | 11 |
Peanut butter, chunky (2 TBSP) | 8 |
Kidney beans, cooked (½ cup) | 8 |
Black beans, cooked (½ cup) | 8 |
Chick-peas, cooked (½ cup) | 8 |
Hummus (¼ cup) | 5 |
Refried beans, cooked (½ cup) | 8 |
Pinto beans, cooked (½ cup) | 7 |
Lima beans, cooked (½ cup) | 5 |
Peanuts (½ cup) | 19 |
Almonds (½ cup) | 15 |
Pine Nuts (½ cup) | 15 |
Cashews (½ cup) | 10 |
Sunflower Seeds (½ cup) | 13 |
Walnuts (½ cup) | 10 |
Flax Seeds, ground (2 TBSP) | 4 |
Wheat Germ (2 TBSP) | 4 |
Whole Wheat bread (1 oz. Slice) | 3 |
Oatmeal, instant, cooked (1 cup) | 6 |
Broccoli (1 cup) | 5 |
Corn (1 cup) | 5 |
Rice, white (1 cup) | 2.5 |
Rice, brown (1 cup) | 4.5 |
Pasta, cooked (1 cup) | 6.5 |
Animal-Based Sources | Protein Content (g) |
Chicken, boneless, cooked (3 oz.) | 27 |
Turkey, roasted (3 oz.) | 25 |
Ground Turkey, cooked (3 oz.) | 23 |
Roast Beef, lean, cooked (3 oz.) | 24 |
Ground Beef, lean, cooked (3 oz.) | 24 |
Beef Sirloin, cooked (3 oz.) | 24 |
Pork, roast, trimmed (3 oz.) | 25 |
Ham, cooked (3 oz.) | 21 |
Tuna, canned in water (3 oz.) | 23 |
Tuna, fresh, cooked (3 oz.) | 26 |
Yogurt, low-fat, plain (8 oz.) | 12 |
Frozen Yogurt (½ cup) | 2.5 |
Milk (8 oz.) | 8 |
Cheese (1 oz.) | 7 |
Cream Cheese (2 TBSP) | 4 |
Egg (1 medium) | 6 |
Egg White (1) | 3.5 |
Egg Substitute (¼ cup) | 6 |
Cottage Cheese ( ½ cup) | 14 |
Cod, cooked (3 oz.) | 20 |
Salmon (3 oz.) | 22 |
Shrimp, boiled (3 oz.) | 21 |
Lobster, baked or broiled (3 oz.) | 17 |
Ice Milk, soft-serve (1 cup) | 10 |
Subscribe to:
Posts (Atom)
