Honestly, I rarely (almost never) eat an entire 400+ calorie muffin…but I like to make lower calorie versions of pumpkin and banana breads when I get a craving! Substituting applesauce for butter is AH-MAZING. Whoever came up with that is a genius. My favorite bread right now is a chocolate-cherry sourdough loaf from a local San Francisco bakery! It’s quite dense, so I try and only have a chunk for dessert and I don’t buy it every week. My goal right now is to not eat like I’m training for a marathon still…I’m always striving for moderation =) Sometimes you just need the real deal though you know?
Also, I wanted to share this message with you all in case anyone was thinking the same thing. I hope not! Don’t worry about me…I’m doing fine health-wise in med school! I’ll try and be more sensitive in my posts, but I tend to be kind of sarcastic and use exaggerations as humor.
Hi there, it is very helpful that you noticed the warning signs of your sister’s progressing health issues. I’ve only ever approached one of my friends about her dieting problem and she responded openly (although I don’t think I changed her habits or ways of thinking…). I tried to do the following:
Hope this helps and that your sister is getting better. I greatly apologize for taking ages to reply to this question. It’s just that everytime I started it, I never knew what to say. It’s a hard issue, and I personally know what it feels like on both ends of the story.
How have you approached someone you suspect is in trouble? How have you responded to people who are worried about you?
What I usually do is buy 1 lb (16 oz) of fish and then divide them into 4 servings. That way I’m eating just about 4 oz each time. Depending on how thick the slice is, 4 oz can be the same size or a little longer than an 3x4 index card.
And please don’t be obsessed! Let precision and accuracy be your best friends, but no need to stress out more than necessary.
Yes, too much protein can indeed hurt.
A general rule I learned in Nutrition is that the max intake of protein for any person is 2g of protein per kg (2g/kg). For example if you weigh 50 kg, your max intake would be 100 g of protein.
Eating too much of protein pours more stress on your kidneys. Nitrogen is a main component of proteins, but our bodies do not use much of it. Therefore, our kidneys have to filter out the excess nitrogen as urea (pee). A build up of nitrogen in the body would have toxic effects.
Also, if you are getting a lot of your protein from mammalian red meat, you could be increasing your risk of cancer. Glycans are carbohydrates from red meat and milk that get incorporated into human glycoproteins stimulating inflammation and raising the risk of carcinomas.
I don’t follow or do any “cleanses.” Eating healthy with more vegetables is rejuvenating in itself! If you want to do something, I suggest a green smoothie for breakfast and 2-3 liters of water everyday.
Resisting cravings: My personal way is to find nutritious swaps for things I’m craving. For example, we have 2 cheesecakes right now, and I’ll have a slice sometime this week…but not today. I made myself a Greek yogurt parfait with fresh blueberries and Honey Nut Cheerios. It’s thick, sweet, and the cereal is similar to the graham crust (haha I know it’s kind of a stretch), but I’m good!
During 2010 to mid 2011, I wasn’t exercising a lot, only about 30-45 minutes of moderate cardio and/or weight machines 5 days a week. So eating more or less 1200 calories a day was doable, not that enjoyable, yet effective. Weight loss occurred quite consistently, like .5-1 lb each week. From my own experience, dieting is easier on the body and mind if you exercise a little bit, ya know for stress relief, fun, and to get the heart rate up a bit, and focus on cutting back on calories. 1200 is kind of a magic number…I don’t know anyone who’s not lost weight by eating this amount of calories.
I DO NOT and would not eat only 1200 calories now that I’m running and exercising a lot more. Athletes shouldn’t if they are training for a long distance race, or play competitive sports because if you do not replenish your carbohydrates, protein, and nutrients, you run the risk of getting injured (e.g stress fractures, muscle tears).
One of my favorite main dishes, Curried Tilapia!
Hi! I’m so glad you’re recovered and able to be active again! Did your doctor say its okay to start doing more intensive exercises? Great job keeping yourself in shape and not letting yourself go during your injured days!
Eating Healthy Starter-Kit
Ready to get fit: