Help me balance my diet, please!

"Dally" wrote in message
...
JulieB wrote:

B: 2 Weetbix biscuits, low fat milk (2%), 2 tsp brown sugar, cranberry
juice. Occasionally baked beans on toast or boiled eggs on toast, but
these are usually on the weekends when I have more time.

I had to just toss the breakfast cereal and juice concept out the
window. Now I eat oatmeal mixed with protein powder or an omelot with
cheese and veggies or 1/2 whole wheat bagel with lox and cream cheese.
I might occasionally have half a whole wheat english muffin with
peanutbutter on it. What I'm aiming for is whole grains combined with
proteins and fats.

I do like my breakfast cereal, but I think you're right, I might just have
to stop buying the stuff and see what else I can come up with.

L: Home-made soup with lentils or beans and veges (about 1 cup),
cheese sandwich on multigrain bread. The soup is replaced with salad
in summer, and sometimes the sandwich is ham instead of cheese.

I did this for about 10 years. What really helped me here was to toss
the sandwich. Now I eat chunks of meat on salad nearly every day in the
summer, and in the winter I'll have chunks of meat in soup or chunks of
meat with steamed vegetables. I vary what's on the salad a bit, but I
tend to spray it with a spritz of toasted sesame oil for a dressing. It
helped a lot to give up those low-fat dressings - my salads need healthy
fat! The chunks of meat are leftover from whatever I had the night
befo grilled fish, grilled chicken, grilled pork... or if I don't
have anything else I'll open up a can of tuna or salmon and chunk it on
there. It's remarkably versatile and I can eat this every day for six
months without getting tired of it. I just change when the weather
changes.

Hmmm... toss the sandwich. Probably a good plan. I think it's a hold over
from when I didn't make my own lunch and had a sandwich every day. I shall
experiment with some of those more meat-y options. I don't get sick of the
same thing every day either just so long as I like it!

D: Lean red meat, vegies (including a small potato). Also
occasionally pasta, stir fries, burritos, but usually the same basic
pattern.

I really had to give up pasta. I save it for when I'm particularly
craving it. It's just too many calories for refined flour where a
portion isn't even filling. I don't eat red meat that often, either,
and I wonder why you mentioned specified it - do you grow you own mutton
or something?

I only mentioned the red meat specifically because that's what we eat. We
eat very little chicken and fish just because we have a fabulous butcher and
it's much easier to make plain steak taste good than plain chicken. Also,
the boyfriend is getting revenge for the cow that trampled him in India
leaving him with a cracked rib....

By far my most common meal is grilled or broiled chicken or fish with
rice and either a salad or steamed vegetables. I rarely have potatoes
or bread.

Ours is pretty much the same with the substitution of a potato for the rice
and a small steak for the chicken or fish.

Today I made fajitas. I used chicken breast, four different colors of
peppers and a sweet onion and stir-fried it together and put it on flour
tortillas. Unfortunately I used a commercial fajita sauce (just to save
time) and it was horrid, so don't do that. :-)

They sound good (bar the sauce!). That'd be a good portable lunch too.

Snacks: Fruit (apples, mandarins, stone fruit when it's in season),
dried fruit (sultanas and apricots), nuts (almonds), peanut butter on
corn crackers, swiss miss type non-fat hot chocolate drink,
marshmallows, low fat choc chip cookies, occasional dark chocolate and
alcohol (wine), tea twice a day with a scant teaspoon of sugar in each
cup.

The only thing that's awful there are the low fat choc. chip cookies.
I'm not wild about the corn crackers, either, simply because they're
probably pretty processed and high in calories for what they give you.
Dried fruit is on my "caution" list because it's so high calorie, plus I
really do try to balance my snacks with some protein and fats. I might
eat dried fruit in a trail mix with some nuts.

The choc chip cookies are the best thing I've found to satisfy that
"something chocolate, something crunchy" urge I get. I only eat one (about
1.25" round) or two every few days. The dried fruit is carefully portioned
out with some almonds so I don't OD.

If I were you I'd put the peanut butter on apple slices. Also try
skimmed milk cottage cheese or hard boiled eggs in snacks. I also like
tinned fish - ever put anchovies on crackers? (Don't try to kiss anyone
afterwards.)

I do like anchovies I think - it's been a while! And you're the second
person suggesting peanut butter on apple slices - there's gotta be something
in that.

Exercise: 30 minute walk 5 times a week before breakfast. I've tried
weights too, but can't seem to keep it up. I'll have to try working it
into my routine some other way.

I don't do weights at home very often. I seem to need to go to the gym,
and I love weightlifting. I don't know how to tell you to do it, but
just keep trying to work it in and you'll find what works for you
eventually.

I've tried gyms before and never seem to be able to make it a habit. The
hassle of getting there just makes it harder. Something's just got to click
(or rather, I need to do it enough so that it does click) into a routine.

I can see that my breakfast is the main carb-fest here.

Actually, I thought your lunch was. Two slabs of bread or a carb-filled
soup... it would be good if you were open to non-traditional lunches, in
my opinion.

This is true. Until I put dinner into Fitday my carbs % is pretty darned
high. I shall put more protein into lunch too.

Any other
suggestions would be great.

I'd change to skim milk if I were you. 2% milk isn't "low-fat" anywhere
but on their label. :-) It seems like an awful change when you
contemplate it, but after a week or two you don't mind a bit.

If I get rid of the cereal for breakfast then that removes the milk
altogether. Skim milk is whitish grey coloured water if you ask me I
will see how the rest of the menu fits together and consider the milk thing.
One change at a time

Thanks for your input, it's much apreciated.

Julie.

"JMA" wrote in message
...

"JulieB" wrote in message
...
JMA wrote:
"JulieB" wrote in message
...


B: 2 Weetbix biscuits, low fat milk (2%), 2 tsp brown sugar,
cranberry
juice. Occasionally baked beans on toast or boiled eggs on toast,
but
these are usually on the weekends when I have more time.

There are a few ways I make sure I can get my protien in the morning
and
others here use the same methods:
- a scoop of protein powder in oatmeal or yogurt
- make your eggs in advance and heat them up each morning (SBD has a
mini-quiche recipe that's really tasty)
- make a smoothie with tofu and fruit in a blender/food processor
(fast and
simple)

I was trying to figure out what 'SBD' was - South Beach Diet, yes? How
many eggs can I get away with per week? For some reason I hesitate
having 1 every day. I could do the protein powder thing too. I'll
have to see if I can find one I like.

Yes, it's South Beach Diet. There really aren't restrictions on eggs if
you
have none from your physician. My husband eats 3-4 a day (breakfast and
lunch combined), but I eat them sparingly because they're just too rich
for
me at times. I use an egg substitute called Egg Beaters that is primarily
egg whites. I also just use egg whites.

Got it, and have found some variations on the web. It looks good, and
definitely something I could do in advance. I do like my eggs and I'm now
not going to feel bad about eating them more. I think it's the richness
that's making me think they're not a good idea too. A mix of whole eggs and
egg whites in a quiche thingy might be the go.

That's not something I've tried, but I could give it a go. I've also
started seeing smooth cottage cheese around which might work better - I
hate the texture of the regular stuff.

You could also put it in the blender - I do that when I want a change.
Fat
free ricotta cheese has a different kind of texture, less sodium, and less
protein than cottage cheese and it makes a good dessert when flavored with
something.

Mmmm... ricotta. Would make a good dessert with fruit and would increase
the dairy somewhat too.

I recommend Krista's site to anyone who asks me about exercise and
weights. I have weights at home. I just need to pick the darn things
up occasionally!!

Yep, they don't do much sitting on the floor by themselves do they?

I did read a study once that said that people who *thought* about exercise
performed better than those who didn't. I think it was three basketball
teams - one who actually practiced, one who thought about practicing and one
who did nothing. I'm hoping my muscles understand that by having the
weights in the house they should be growing. I must have sterner words with
them


No problem! I hope you find them useful

Input from different people is always useful and appreciated.

Julie.

"JulieB" wrote in message
...
"Dally" wrote in message
...
JulieB wrote:

I do like my breakfast cereal, but I think you're right, I might just have
to stop buying the stuff and see what else I can come up with.

There are lower carb, higher fiber cereals out there too. You can get them
made of soy, flax, and all kinds of grains. If it's something you really
like, I'm sure you could find a way to incorporate it wisely. From what
you've said so far, you have a pretty good handle on things.

L: Home-made soup with lentils or beans and veges (about 1 cup),
cheese sandwich on multigrain bread. The soup is replaced with salad
in summer, and sometimes the sandwich is ham instead of cheese.

I only mentioned the red meat specifically because that's what we eat. We
eat very little chicken and fish just because we have a fabulous butcher
and
it's much easier to make plain steak taste good than plain chicken. Also,
the boyfriend is getting revenge for the cow that trampled him in India
leaving him with a cracked rib....

The only red meat cut I eat is tenderloin. I love it, but I can't eat it
too often. Venison sorta counts as a red meat, but it's game so it's
different. I eat that too - again though mostly the loin.

I do like anchovies I think - it's been a while! And you're the second
person suggesting peanut butter on apple slices - there's gotta be
something
in that.

I confess - I stole that from Dally (but there *is* something to it
yum!) When I'm in the mood for cream cheese frosting (one of my prior bad
habits), I whip up some lowfat cream cheese with splenda and some vanilla
extract and use it as an apple dip.

If I get rid of the cereal for breakfast then that removes the milk
altogether. Skim milk is whitish grey coloured water if you ask me I
will see how the rest of the menu fits together and consider the milk
thing.
One change at a time

One way to make the change is to combine skim with your 2% (like a 50/50
mix) and then gradually reduce the amount of 2% you put into the mix. I
can't deal with milk so I've learned to drink soy milk.

Jenn

"JulieB" wrote in message
...
"Dally" wrote in message
...
JulieB wrote:

I do like my breakfast cereal, but I think you're right, I might just have
to stop buying the stuff and see what else I can come up with.

There are lower carb, higher fiber cereals out there too. You can get them
made of soy, flax, and all kinds of grains. If it's something you really
like, I'm sure you could find a way to incorporate it wisely. From what
you've said so far, you have a pretty good handle on things.

L: Home-made soup with lentils or beans and veges (about 1 cup),
cheese sandwich on multigrain bread. The soup is replaced with salad
in summer, and sometimes the sandwich is ham instead of cheese.

I only mentioned the red meat specifically because that's what we eat. We
eat very little chicken and fish just because we have a fabulous butcher
and
it's much easier to make plain steak taste good than plain chicken. Also,
the boyfriend is getting revenge for the cow that trampled him in India
leaving him with a cracked rib....

The only red meat cut I eat is tenderloin. I love it, but I can't eat it
too often. Venison sorta counts as a red meat, but it's game so it's
different. I eat that too - again though mostly the loin.

I do like anchovies I think - it's been a while! And you're the second
person suggesting peanut butter on apple slices - there's gotta be
something
in that.

I confess - I stole that from Dally (but there *is* something to it
yum!) When I'm in the mood for cream cheese frosting (one of my prior bad
habits), I whip up some lowfat cream cheese with splenda and some vanilla
extract and use it as an apple dip.

If I get rid of the cereal for breakfast then that removes the milk
altogether. Skim milk is whitish grey coloured water if you ask me I
will see how the rest of the menu fits together and consider the milk
thing.
One change at a time

One way to make the change is to combine skim with your 2% (like a 50/50
mix) and then gradually reduce the amount of 2% you put into the mix. I
can't deal with milk so I've learned to drink soy milk.

Jenn

On Thu, 26 Aug 2004 17:45:08 -0500, "JMA"
wrote:


"JulieB" wrote in message
...
"Dally" wrote in message
...
JulieB wrote:

I do like my breakfast cereal, but I think you're right, I might just have
to stop buying the stuff and see what else I can come up with.

There are lower carb, higher fiber cereals out there too. You can get them
made of soy, flax, and all kinds of grains. If it's something you really
like, I'm sure you could find a way to incorporate it wisely. From what
you've said so far, you have a pretty good handle on things.

I was going to suggest this too, though JulieB is in Australia and I
don't know whether these products are available there. (I'm in the
US.)

Chris
262/141/ (145-150)

On Thu, 26 Aug 2004 17:45:08 -0500, "JMA"
wrote:


"JulieB" wrote in message
...
"Dally" wrote in message
...
JulieB wrote:

I do like my breakfast cereal, but I think you're right, I might just have
to stop buying the stuff and see what else I can come up with.

There are lower carb, higher fiber cereals out there too. You can get them
made of soy, flax, and all kinds of grains. If it's something you really
like, I'm sure you could find a way to incorporate it wisely. From what
you've said so far, you have a pretty good handle on things.

I was going to suggest this too, though JulieB is in Australia and I
don't know whether these products are available there. (I'm in the
US.)

Chris
262/141/ (145-150)