As I sit here drinking a tasty french press coffee with honey out of my 2012 Boston Marathon insulated coffee cup (Thanks Kim and Matt) I started thinking about covering a bit of food and what I eat in a typical day. Considering someone like me doesn’t get to just eat aimlessly like some people. Even after loosing weight and increasing my metabolism, I still need to monitor what I put in my mouth every day. I have days I don’t do that but 90% of the time I don’t have that luxury like some people do. I have to treat food as a fuel to my body most of the time and not so much as something for entertainment. Apparently Jujubes and peanut butter cups are not food groups anymore and I can’t fuel myself with those very often.
Instead of rambling for days on end, I figured I would just give some examples of my typical day for eating. I could try and explain everything I did for weight loss but it really is too complex in a short blog. Who knows maybe I will finish writing a book I started about it someday because it really is complex. Actually the book has been pretty simple it is our human body that is so darn complex and amazing at the same time. I was able to learn so much about the human body during my weight loss that I am so amazed at it, I now try to treat it much better and support my body and health more. We really are a group of amazing mammals and we take ourselves for-granted.
Ok so here is a typical day and and options
1. Protein shake and piece of egg fritatta or scrambled eggs. Both contain veggies, I love broccoli with my eggs. I hate eggs FYI But I eat them often. Or I use Egg Creations (liquid eggs in a carton) Key is lots of veggies and hot sauce or salsa to get me through it. I also have my coffee and start my day with a huge glass of water before I even put food in my mouth.
Other option Protein shake and Bran Flakes Ceral or single slice of whole grain toast and peanutbutter.
9:30 am Veggies and Humus or Rice crackers and laughing cow Cheese or greek yogurt
11:00 am – couple of pieces of cheese or 12 almonds
12:30 Salad with Chicken breast, or Blue menu Chicken strips or Blue Menu Sausages with a piece of fruit
3:00 pm Greek yogurt or cheese or a protein bar (good quality watch out for garbage ones) piece of fruit
4:30 -5:00pm if I have a long work out I might save protein bar for now or some nuts
I generally work out at 5pm right after work or right around then.
7-8pm Dinner Lean meat – Fish, pork or chicken. I usually incorporate Black beans, salad or veggies fill about half my plate and I am about 4-6 oz of lean meat. Quinoa in place of rice for me. I will have rice the odd time but very little. I may also have sweet potatos along with the veggies and protein.
8-9pm I will have an apple and peanut butter or rice crackers or pita bites with cheese and salsa. Or when I am in high volume phase of training I have another protein shake.
One day a week I allow myself to eat junk food. Chips, Nachos and cheese. But I measure it out and take a proper serving size. I don’t eat mindlessly. Unlike my training partner that just loves food and my wife that loves carbs (don’t we all, who doesn’t love fresh bread) I suffer more from emotional eating. I eat bad things when stressed and I eat a LOT of it.
Basically I have a very protein and fat based diet. I limit my carbs and make sure I eat protein with my carbs. I limit my pasta, rice, bread intake to very minimal. As a former diabetic carbs are not my friend. Nor are they friends for anyone that is dealing with weight loss and has a large mid section. I have helped a few people loose weight now and with an Engineering background I continue to gather data the supports my thoughts. I have had a few that didn’t have success but every time I find out they are not following what I have suggested for food or they stop exercising all together. I am not saying the Atkins diet is what I follow I am not a no carb person. But I am a lower carb person. I try to eat 35-45% protein 25-30% carbs 25-30% Fat (good fats from lean meat and nuts and BACON) I love bacon and I do eat it but stick to a few slices at a time.
Biggest part for me is food is a FUEL for your body. You have to enjoy it sometimes but it really isn’t there for entertainment all the time. And here is the thing if you eat less processed foods and you are loosing weight you might find you have to eat MORE and more often. Look above I rarely go more then 3 hours without some food. Nor do I ever eat more then about 400 calories at a time. Any more and your body can’t process or use it. And with Carbs this means it takes it converts to sugar then converts to fat and stores it Straight on my ASS and my gut for later. Might store it in other places for you. But this beer gut is really a junk food gut and I am glad to say it is mostly gone.
I drink water 99% of the time and have about 2-3 Liters a day, more in the summer. I like a diet pop on weekends. I drink the odd beer, glass of wine, rye (wisky for you Americans) and diet coke in the summer when BBQing
So no you can’t sit back and drive jujubes, Peanut Butter cups, A full bag of chips in your mouth at night and expect to be skinny and blame the rest of the world and make excuses as to how its not your fault. Take a look at what you are putting in your body and all the bad things you are doing to yourself when you emotionally eat, or mindlessly eat in front of the TV.. The only person responsible for how you are right now is YOU. You can’t argue with me because that was me for 36 years only I decided to win my fight over myself. It isn’t easy but it is POSSIBLE….. And can someone please tell me where my wife hid the last peanut butter cup in this house I really want one right now darn it.
Well someone pointed out I should cover and talk about eating and weight loss. I gave a little speech about it at our running clinic on Tuesday for the learn to run people and well I didn’t do that great a job at it with running late from work I basically rambled on like a silly fool instead of someone structured