Hi, you’re current routine is definitely not helping you. At 5’11 and 140, you shouldn’t be losing weight. Even at 160 lbs, that’s still pretty lean. What is your goal? How do you want to improve? What pressures you into eating so scantily? Not even me, a 4’11 female eats 900 calories a day to lose weight. You’re at a good time to start weight-training because it looks like you hit your major growth spurt already. With good nutrition, I bet you could squeeze in a couple inches in the next 3 years! This question makes me nervous because I’m sensing eating disordered thoughts…
What can you do to change:
I don’t like calling it “binge days” because eating healthy and moderately is something we learn to do and enjoy. Also, calling something a “binge” meal has negative connotations. Sure, people should have treats and indulge in something interesting once or twice a week, but let’s not call it a “binge” because we always want to be mindful of what we eat. We don’t BINGE. We enjoy something extra once in a while =)
P.S. my brother is 15, 5’8, and 140, size 31, and he’s thin and athletic…he’s never eaten less than 2000 calories a day since he turned 13. He mostly eats more than that now too, especially on soccer practice days.
Everyone know what Dragonboating is? It looks intense!
Weight seems to creep up on us when we change our lifestyle, and but necessarily in a bad direction (i.e. if we move places, new schedule, new job or school). Meals may be harder to eat at regular intervals, time to exercise is never that convenient…but being able to adapt is what makes us stronger. By paying more attention to your diet, you can lose these 15 lbs in HALF the time it took you to gain it.
Well this is what came to mind; hope it helps!
I think you’re doing good by eating more protein than MyFitnessPal suggests. This may be why you’re feeling satiety with an intake of 1200! Those are guidelines anyways and 12 g is not a big deal. People usually want to know what snacks are HIGH in protein because there are sooo many healthy bites that are low in protein, but high in carbs. I wouldn’t stop eating your high protein snacks; but other ideas include: airpopped popcorn, bran flakes+almond milk+berries, carrots & hummus/sweet potato hummus, or Fruit Parfaits. Keep eating healthy!
I keep on walking by the box of Costco chocolate chip cookies my mom bought and each time I’m just eyeing them and think…”ahhh I want one”. But, I’m making a point to not have one today! I finished a long run of 15 miles today, and I don’t want to get in the habit of running and then eating whatever the heck I want, and putting food (in this case…cheap junk food) up on a pedestal and seen as a reward for hard work. Sorry, we will not “run for cupcakes.”
Oh and I put a little post-it note with the number of calories as a remind that 1 cookie = 2 bananas - all the vitamins and minerals. This is a good little tactic for foods that don’t come with nutrition facts! This doesn’t deter anyone else in the house either, so I’m not being a “health-nazi” or anything.
Hi! Have you and your doctor determined the cause of your anemia? (For other readers: most anemia is caused by a vitamin deficiency in Vitamin B, Folic Acid, and/or Vitamin C but can be a symptom of inherited or other chronic disease). From my nutrition course, I learned that a common way to improve conditions by diet is by consuming foods rich in iron, Vitamin C, B vitamins, and folic acid within a meal. Some foods include:
Exercise! The good news is that cardio exercise like running helps to produce more red blood cells which can reduce anemia. Please talk to your doctor soon about what types and how much you can start out with. You want to get this done to have a fun and active summer!
Again for my other readers: People do not just develop anemia overnight; A person who eats meat has a 2-3 year supply of Vitamin B12 in their liver. Vegetarians and vegans who are not getting enough Vitamin B12 (which naturally comes from animal products) can have symptoms after ~5 years after they have depleted their liver supply (pernicious anemia).
Helpful links: http://www.webmd.com/diet/iron-rich-foods
Good luck and hope you can start running soon =) You’ll accomplish your dream I know it!
Hi! When I was following a vegetarian diet, I got a lot of recipes from Vegetarian Times and got lots of ideas from their 28 Day Veggie Boot Camp, http://www.vegetariantimes.com/vegbootcamp/ . There’s a meal plan and newsletters to help your through the month. Will you be eating eggs? If so, that opens up a lot of options for filling meals. Browse recipes which incorporate:
Here’s one of my recipes for vegetarian spaghetti squash: http://surfnrunnr.tumblr.com/post/11383049917/spaghetti-squash-marinara-packed-with-protein-and
Good luck! I hope you’ll enjoy your veggie-filled summer!
If you’re going to be studying long hours, break your work into time blocks and eat during those breaks. Don’t nervously snack while you’re studying…you won’t be able to focus and you’ll be eating more than you know. Some things that worked for me while I studied for midterms, finals, mcat, etc. incude:
This is not what I mean by “adequate sleep”…
MSG is a chemical flavor enhancer. It’s widely used in Asian restaurants and in processed foods. The average American who eats processed foods will consume about 0.5-1 g of MSG daily. In Japan, it’s oftentimes used as a condiment (next to the salt shaker) and people can eat up to 10g a day! It’s not directly linked to weight gain. However, foods with MSG taste better so you may consume more of it. MSG can cause a lot of side effects including: dizziness, nausea, flushed skin, rashes, and headaches. I flush and get headaches after ingesting MSG so I personally try and avoid it as much as possible. Also, if you have asthma, it can potentially be dangerous since some studies have shown asthma patients to have trouble breathing after consume MSG. Avoiding foods with MSG is a good way to eat clean and to stir yourself away from the worst processed foods. All in all, if you aren’t sensitive to MSG, but like Chinese foods, I would say it’s a “seldom” thing. Think of it this way though…if you find that something containing MSG tastes good, it probably is a load of junk and the MSG is just fooling your tastebuds…A rock could taste delicious with MSG sprinkled on it. It’s been used for 100+ years, it’s not going to kill you, you’re not going to sprout saddlebags anytime soon…it’s just a sure sign that that food is low quality and needs all the flavor enhancement it can get. mmmm rockkk
Yahoo users answer:
I’m very interested in the diet of the indigenous population of Okinawa, the southernmost cluster of islands of Japan. The Okinawan are known for having the longest life expectancy, high numbers of centenarians, & low risk of age-associated diseases. Researchers believe that the longevity of Okinawan people is attributed to their food! Their traditional Okinawan diet is:
Okinawa diet is lots of complex carbohydrates from sweet potatoes and green leafy vegetables. Plus, the diet is very low in fat, sugar, and dairy products. Instead, Okinawans eat lots of soy, some meat (typically fish), fruits, and lots of vegetables. What researchers set out to discover was what were the key “functional foods” in the Okinawan diet. A functional food is a food that provides health benefits for your body beyond just meeting a basic nutritional need; for example, foods that contain disease-fighting phytochemicals in addition to providing basic requirements like protein, fiber or vitamins.
Researchers gathered a list of 12 functional foods that were eaten regularly by Okinawan elders.
Original research here! It’s an interesting and fairly easy read.
*All quoted research was from and article published in the 2009 issue of the Journal of the American College of Nutrition,
entitled “The Okinawan Diet: Health Implications of a Low-Calorie, Nutrient-Dense,
Antioxidant-Rich Dietary Pattern Low in Glycemic Load”
Hi Everyone! My friend, Emilie, from Norway has decided to follow a pescatarian lifestyle starting Jan. 1st 2012 after considering veganism and vegetarianism. Read about why she changed and try and maintain an open mind!
Benefits of a Pescatarian Diet:
Yes, I am officially a pescetarian :D
If you are wondering a pescetarian is someone who does not eat meat, but eats seafood, dairy and eggs.
I have been thinking about it for quite sometime and on New Years Eve as I watched the fireworks I made my decision. Yes I know cheeeesy.
This is not really a very altering decision for me. I was eating meat maximum twice a month already, so cutting it out completely will be easy peasy. Because of that I will not only avoid being haunted by the longing for meat, but I will also avoid not knowing what to eat. I am already a beans and lentils girl! I have two recipes on my tumblr that feature meat and I will delete those posts, because I wish for my tumblr to only include pescetarian recipes. The only challenge I think I will have to face is what I will eat when there is a special occasion where people usually eat meat (like christmas). Christmas is the only thing really bothering me, because we go to my uncle and aunts place every year and eat reindeer steak. This year I will probably bring some sort of fish, which will lead to quite a lot of akwardness. I hope that before christmas my whole family is aware of me being a pescetarian and that they will get used to the fact.
I am not too worried about how people will react when I tell them I have become a pescetarian, my parents know I hardly eat meat (and they are used to me eating a lot of weird stuff). Plus vegetarians are a lot more common now, so me being a pescetarian will probably be pretty well recieved by the people around me.
Why am I becoming a pescetarian? Well, that is pretty easy actually, I believe it to be healthy. I believe that avoiding meat is healthy (I am not saying that eating meat is unhealthy). Also there are the ethical reasons. I once read about someone who had decided to become vegetarian because she would not be able to kill animals herself. The same goes for me, however I am capable of killing a fish. Wild-caught fish are not breed to be eaten like other animals. There is no such thing as a wild-caught cow. I also believe that not eating fish will rob you of much needed nutrients (I try to avoid supplements).
That is about it, thank you so much Geri for helping me make this decision, you are THE bomb!