my first healthy eating day

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robotrobo

Joined: Nov 12
Posts: 9

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Posted: 13 Nov 2012, 12:46
Neutral
well my first day of so called healthy eating !, could i bore you all with my day & what i had to eat & then you can tell me what you think of my first day!.
On climbing out of the sack at 7 am , i am retired so i had 2 cups of tea (no sugar) & one glass of water before i went for my usual everyday swim of one mile at 9.30 am 64 lengths , on return i had my usual everyday porridge with the usual prunes 1 cup of tea which i enjoyed after my swim .
i then had a 45 min jog about 3.5 miles & then had beans on toast 2 slices with benecol spread , in the afternoon i had 2 tanerines & 1 small orange.
For tea i had lean mince meat , which was really meat & potato without the pastry & a glass of diluted orange , oh i forgot to mention that i had 2 slices of white bread with benecol spread.
Well what do you think for my first day ?, no usual cakes & biscuits & no pudding at all!.
Will i be ok to eat some more porridge later on if i feel hungary?.
A finally can anyone tell me how many grams of sat fat that i should aim for in a usual day? , i am new to all this & i want to live a bit longer like you all if i can , but iam not the sharpest knife in the drawer when talking food & any help would be most helpful.
mr bean
femmeslim

Joined: Nov 12
Posts: 22

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Posted: 13 Nov 2012, 13:30
Mr. Bean, Since no one else has replied, I will. I do not think you are eating enough food for all the exercise you do. And I personally think that you need to up your protein maybe? I don't know what benecol spread is, I am guessing it is something akin to margarine? Butter? I think you should be eating more food, less bread, and that you should not eat fruit by itself, because it has a lot of natural sugar in it and will raise your blood sugar quickly. Try your fruit with some protein, like cheese, or ham, turkey, etc, or peanut butter. Have an egg with your breakfast. Orange juice is really not that great for you, it also has a LOT of natural sugar. Limit that to 1/2 cup if you have it and eat some protein with it.

Well, you asked me what I thought...

PeeFat

Joined: Jan 10
Posts: 521

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Posted: 13 Nov 2012, 13:35
You should aim for breakfast as soon as possible after getting out of bed. I see mainly carbs, more carbs and very little protein and no vegetables or healthy fat. Eating some slow digesting carbs and some protein 45 mins to an hour before your swim will get your metabolism going refuel your body from a long time without food overnight and give you lots of energy for your swim.
Try to have small meals 3 to 4 hours apart.
Try to get some lean protein with each meal.
You need vegetables and preferably low sugar fruit to get crucial nutrients for general health and longevity. Compounds in berries, nuts, vegetables help prevent many cancers, heart disease, fight against diabetes and a host of other diseases. White bread is basically empty calories, no nutrients. Try a 100% whole grain bread. Oats are fine if they are the no added sugar type. Add blueberries and some almonds or some other berries you like.
Try some almond butter or natural peanut butter on your whole grain toast.
Some good sources of protein are fat free greek yogurt, add your own fruit. 1% cottage cheese, chicken breast, light tuna in water, salmon.
Healthy fat is things like olive oil, avocado, almonds, walnuts, omega 3 capsules, flax seeds.
Good carbs are carbs with fiber, brown rice, rice cakes, whole grain bread, yam,sweet potatoes, whole wheat pastas. Avoid things made with white flour and sugar. Water if preferable over fruit juice. Fruit juice is like liquid candy. Have an orange rather than orange juice. Or an apple instead of apple juice. Fiber is your friend. Fiber in fruit will help it digest slower than spiking your insulin so fast.

Some others with a good knowledge of health & nutrition will chime in here with some other tips.

Top 25 Foods for Longevity

http://www.theglobeandmail.com/life/health-and-fitness/top-25-foods-for-longevity/article560323/
femmeslim

Joined: Nov 12
Posts: 22

      quote  
Posted: 13 Nov 2012, 13:46
I second everything PeeFat said, and also, I have replaced orange juice altogether. But if I really want orange, I have a FEW slices of orange with my breakfast, not even a whole orange.
robotrobo

Joined: Nov 12
Posts: 9

      quote  
Posted: 13 Nov 2012, 14:51
femmeslim wrote:
Mr. Bean, Since no one else has replied, I will. I do not think you are eating enough food for all the exercise you do. And I personally think that you need to up your protein maybe? I don't know what benecol spread is, I am guessing it is something akin to margarine? Butter? I think you should be eating more food, less bread, and that you should not eat fruit by itself, because it has a lot of natural sugar in it and will raise your blood sugar quickly. Try your fruit with some protein, like cheese, or ham, turkey, etc, or peanut butter. Have an egg with your breakfast. Orange juice is really not that great for you, it also has a LOT of natural sugar. Limit that to 1/2 cup if you have it and eat some protein with it.

hi femm.
my main aim is to reduce my cholestrial down from 7 , also i have raised blood pressure , so i have been advised to alter my diet.
i have been a cake eater for some years , so today is my first day without for years , also if you think i have not eaten enough to-day your probably right but its only my first day . i could eat a full bag of toffe 2 at atime till all the lot had gone , but hey not anymore as i dont want any heart touble,thanks for your advice & i hope you reply , i see what you say with the orange juice , i dont really like water on its own & i could go for weeks & not drink pure water from the tap , but now i know i have to drink !. hence the juice , i will reduce the concentrate.

Well, you asked me what I thought... & THANKYOU.

I also suffer from paralsis of the diaphram , arthritus , & osteporosis to contend with , i wish the diet was the only issue.

i can tell you that i think i have had a balanced diet most of my life & also indulged in the usual.
mr bean

Hoser

Joined: Jul 10
Posts: 1,999

      quote  
Posted: 13 Nov 2012, 16:47
My reaction was, "Hey, where are your vegetables?" I would try to get at least a couple of servings of fresh vegetables every day.
femmeslim

Joined: Nov 12
Posts: 22

      quote  
Posted: 14 Nov 2012, 09:54
So basically you have a sweet tooth!

It is a good idea to cut down on sugar like you get in cake, toffees, etc. So you are doing a good job at that.

Try to eat more vegetables, less bread, and more protein. That will also help your cholesterol level.
robotrobo

Joined: Nov 12
Posts: 9

      quote  
Posted: 15 Nov 2012, 17:36
Hoser wrote:
My reaction was, "Hey, where are your vegetables?" I would try to get at least a couple of servings of fresh vegetables every day.


my wife dishes fresh veg up for us every evening meal & i get my fair share eg i had cauliflower & carrots for my tea & salad on my butty! at lunch,
robotrobo

Joined: Nov 12
Posts: 9

      quote  
Posted: 15 Nov 2012, 17:41
femmeslim wrote:
So basically you have a sweet tooth!

It is a good idea to cut down on sugar like you get in cake, toffees, etc. So you are doing a good job at that.

Try to eat more vegetables, less bread, and more protein. That will also help your cholesterol level.


hi femm
i have admitted my toffe, chocolate , puddings ,
but i have veg every day.
i have switched fro white to wholegrain brown bread from now on , also i am not eating as muchShock
Diablo360x

Joined: Jul 11
Posts: 781

      quote  
Posted: 15 Nov 2012, 17:46
Soo much bad advice. Don't eat fruit by itself? Goodness....

Don't worry about eating breakfast if you do not want to. Eat when you want, try to get your vitamins and fiber and fill the rest of your calories with foods of preference. Do not sweat the small stuff that has zero effect on body composition like meal frequency, time of day, etc.
Love your food or risk failure. No quick fixes, this is a lifestyle change. No extremes are needed just consistency.
Diablo360x

Joined: Jul 11
Posts: 781

      quote  
Posted: 15 Nov 2012, 17:51
robotrobo wrote:
femmeslim wrote:
So basically you have a sweet tooth!

It is a good idea to cut down on sugar like you get in cake, toffees, etc. So you are doing a good job at that.

Try to eat more vegetables, less bread, and more protein. That will also help your cholesterol level.


hi femm
i have admitted my toffe, chocolate , puddings ,
but i have veg every day.
i have switched fro white to wholegrain brown bread from now on , also i am not eating as muchShock


Guess what, wheat bread has a high GI. Guess what else, it does not matter. Watermelon is one of the highest insulin spikers. Does that make it bad? Nope. Do a search on "insulin, an undeserved bad reputation." for actual science on the subject. It. does. not. matter.

Here is a summary of the articles. http://www.reddit.com/r/Fitness/comments/j853z/insulin_an_undeserved_bad_reputation_plus_notes/

I did not believe all of this at first but after putting it into practice, I am seeing the same great results that I got from chicken and broccoli diets excet for now, I am much happier and one day no longer feels like 3 dreadful days.
Love your food or risk failure. No quick fixes, this is a lifestyle change. No extremes are needed just consistency.
robotrobo

Joined: Nov 12
Posts: 9

      quote  
Posted: 15 Nov 2012, 17:57
[quote=PeeFat]You should aim for breakfast as soon as possible after getting out of bed. [/quote


im quite a fast 64 year old swimmer on a empty stomach!, theres no chance of eating a bowl of porridge & going for a moderate speed swim , yes full breakfast if you are going for a slow pottering swim then thats no problem, the other problem i have with a fed stomach is that due to the paralised diaphram left, side the food is pushed into the deflated space that is there & i have the lung capacity of a 93 year old so i have to be careful & listen to my body or sink. Laughing
Diablo360x

Joined: Jul 11
Posts: 781

      quote  
Posted: 15 Nov 2012, 18:05
Look up intermittent fasting, breakfast does not help in any way. For me, it only makes it easier to surpass my calorie goal. It is like "breaking the seal" for me, lol.
Love your food or risk failure. No quick fixes, this is a lifestyle change. No extremes are needed just consistency.
eKatherine

Joined: Aug 12
Posts: 1,266

      quote  
Posted: 19 Nov 2012, 15:39
The number and timing of your meals should be based on what works for you. I don't eat breakfast myself. I'd rather eat two larger meals than 3 smaller ones. And you can see from my weight history that it is working for me.



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