Diet Ideas

[lesliemarie]

I think I need some Ideas for my diet to get me more energy and that I can maintain my weight, I weigh in at 115 pounds and doctor says I can't gain wait due to my lower back problems. I have been drinking hot cocoa in the morning with my vitamins and then kind of skip breakfast and then for lunch I either eat a hamburger or a sandwich on whole wheat bread and then for dinner it depends. I think I am not succeeding on eating for energy and health, how much water do I need to drink during the day because I drink nearly a 6 pack of diet coke a day. please help me get on track with my diet.

 

[dutchgirl]

My first suggestion would be to not skip breakfast. IMO, it really is the most important meal of the day and supplies me with the energy I need for my day. It doesn't need to be a huge breakfast. It could be a protein shake, some yogurt, whole wheat toast with peanut butter or a bowl of high fiber cereal with fruit. I would also suggest to cut WAY back on the diet coke. Even though it has no calories it does have a bunch of chemicals that just can't be good for you in high concentrations. Maybe have the diet coke with your lunch (that's what I do) and try to drink the rest in water. I average about 100 ounces of water a day. I find that it helps with my energy levels as I get really tired when dehydrated. One last suggestion would be to make sure that your diet is balanced as far as protein, carbohydrate, and fat. Especially with carbohydrates, try to have them come from vegetables and fruits and whole grain pastas or breads vs. things made with white flour or corn flour.

Just my .02

Sabine

P.S. Are you taking a comprehensive multi-vitamin supplement? The B complex vitamins are especially important for energy production.

 

[lesliemarie]

That sounds great! thank you I will start to eat better tomorrow, thank you for your Ideas, I do take a multivitamin and then a B-12 about 2000 MGS of that.I don't know if I should add more to that or what. I am trying to drink more water.

 

[Kathy02]

Yeah, another suggestion is to raise your protein intake, and lower your simple sugars like the other person suggested. Definately stay away from the caffeine, it will dehydrate you and therefore you will need to drink more water to make up for that. Plus you will hit a low after a few hours and feel a need for a pick me up and then reach for either another caffeinated beverage, or something with sugar, it's a nasty cycle. Another thought is to raise the amount of fiber you eat, so maybe for breakfast eat some fruit, or with lunch, plus of course the multigrain breads and what not. That will help keep you full. Now whether I follow my own advise, that is another thing! But that is what I keep reading and when I do follow that there is a definate increase in energy.

 

[lesliemarie]

These are all great ideas and will try to change my eating habits. I have already started to increase my water I drink from one glass to several a day. I just need to start feeling like I have some energy and not so tired all the time, and when I use my step it feels like my legs are full of lead after about 15 minutes into the workout. I was using ankle weights and doing leg lifts and stopped doing that, I don't know if that makes a differance or not. I can say one thing Cathes ab hits has helped my back so much, it is so nice to sleep again without pain, thank you cathe!! now I just need to work on my eating habits and regaining my strength and energy levels again. It is nice to be able to play with my kids like I used to.

 

[hippahips]

Like you I have a back problem, but in my case I have osteoarthritis in my spine and mild scoliosis. I have found that eating a good, balanced breakfast really helps not just my energy levels but my mental focus as well. I usually eat 4 egg whites (scrambled in a pan lightly sprayed with pam) and top that off with a slice of low fat cheese for flavor with one slice of whole wheat bread. I get the rest of my carbs from fruit -- apples or grapes. Sometimes I eat a big apple with half a cup of cottage cheese and a small handful of almonds. For lunch and dinner, I have lean chicken, lean beef or fish with a generous helping of vegetables, usually broccoli, squash or green beans. For snacks I have a glass of soy milk (for calcium) with a scoop of whey protein powder or a protein bar. Like you I'm also trying to gain weight but I'd like my weight gain to come from lean muscle, not fat. Lean protein with complex carbs has helped me feel better over all. And don't knock fat. You need a certain amount of it to keep healthy. Keep it low and good. Yes, water helps a lot. I also love diet coke, but I've limited that to a glass a day. I've been a caffeine addict since high school but I've limited that as well to a small mug a day. It was veeeerrrrry haaaaard! I used to believe that because I was working out a lot, it really didn't matter what I put in my mouth. Well, was I wrong! When I cut most of the junk (I still indulge but not too much) and started eating healthy -- started my day with a good breakfast, especially -- I really felt a difference in my body. I'm stronger, have more endurance and am more mentally alert. Hope this helps! -- Pinky

 

[lesliemarie]

I also have scoliosis in my lower spine, I will give it all a shot with what everyone has been giving me, this is going to be hard because my kids pediatrician has my kids on high calorie diets LOL. I must learn self control LOL. I will cut down on the cokes, they are caffiene free, I can't tolerate caffiene due to IBS. But I think the caffiene free diet coke is taking a toll on my body. I do get in an energy bar in the mornings now and then, I was thinking of eating one egg with a slice of toast with it and some orange juice, I was eating Salomi sandwichs on wheat bread, I am still stumped on what I should change that one too. Dinners here are all high calorie with tons of butter for the kids. I am thinking I need to fix myself something else to eat LOL.
Thank you all for your great Ideas

 

[Bobbi]

Hi, Leslie, I agree that you should eat protein and complex carbs at breakfast time. I love eating dinner leftovers for breakfast and often eat chicken with whole grain tortillas or leftover taco meat. I eat eggs quite often in the am and have found that that protein/carb combo keeps me going until lunch when I eat veggies and protein, tofu or tuna. I used to eat a high carb breakfast and although it was very complex carbs, they can leave you feeling famished once they are broken down. I drink both coffee and tea and I think a moderate intake caffiene is fine. I don't care for soda which is the junkiest of junk foods so that's a plus for me. Did you know that your body doesn't register the calories from fluids as it does from solids? A study showed that people who increased their solid food intake of junk food, adjusted their intake later to compensate but people who drank soda, drank the soda and ate their normal amount of calories.

I like the 90% rule. I eat lean protein, complex carbs, fresh fruits and veggies 90% of the time, so that 10% can be absolutely anything I desire. Nothing is forbidden but the portion has to be reasonable so I don't blow my diet.

Play around with it and make one small change at a time and you'll find a dietary lifestyle that works for you!
Chicks's Rule! http://www.handykult.de/plaudersmilies.de/chicken.gif Bobbi