grace159 said:
Ok, so I tried the eating every 3 hours and I feel like I ended up eating too often and too much, and by the third day I was too busy to keep track and break down the nutritional values. I know I didn’t really do this right but I thought I would share anyway so I could get some feedback. Here is a three day sample from last week, the things I was unsure of calorie and nutrition wise I left blank or estimated. As far as exercise on the first day I did 35 minutes of cardio, and the second I did 30 minutes of strength training. The third day was one of my days off. Days two and three I was on my feet 8 hrs in the hospital caring for patients (which also makes it difficult to eat every three hours).
Any feedback would be appreciated. I need to know what I need to continue, what to stop, etc.
Thanks!
( I had this in an excel spreadsheet and it did not copy correctly but hopefully it will still make sense.......)
Time Food Cal Fat Carb Prot
Day 1
6:30a.m. Rice chex w/mik 395 4.5g 62.5g 11g
10:15 1/2 power bar 150 3g 39g 11g
1:30 2.5c salad 175? ? ?
2tbs light dressing 70 4.5 7
1/2c. Cottage cheese 100 2.5 5 14
hardboiled egg 70 4.5 1 6
4:00 apple and 1/2c.grapes 240?
7:00 1/2 turkey sand. 520
Daily total 1720 31 158 57
Day 2
5:45a.m. Cliff Bar 250 6 43 11
6:45a.m. Dbl nonfat latte (16 oz) 180 0 26 16
10:00 TLC bar 130 5 20 5
12:30 1c. Cottage cheese 200 5 10 28
1/2 pb sandwich (no jelly) 110 8
1/2 orange 110
3:00 Coffe w.cream 25
4:30 1/2 c. grapes 50
1/3 orange 30
carrot 20
6:30 Chix breast 150 5 0 25
2c. Salad w/light dressing 220?
2/4c. Brown rice 200
Daily total 1805 27 121 89
Day 3
5:30a.m. Cliff Bar 250 6 43 11
orange 80?
11:30a.m. 2c. Salad w/ ff dressing
1. clam chowder from hosp. cafeteria ???
3:30 1.2 c. grapes
6:30 Chix and blk bean burrito from mexican
restaurant/ ate half ????
chips and salsa ?????
Daily total unknown
1. I know its hard but you have to find a way to write down everything you eat and what it has in it. Guesstimating is the worse thing to do, when weight loss is involved 200 calories can make a big difference. When i was working 12 hour days i planned out my whole meal before hand and went ahead and wrote out everything that way its done, i know what i am eating and i just go for it.
2. Already stated before but yeah you need to eat more often and get more protein. And i know its hard to have protein on the go, carbs are so much easy to run with but i will list some things that might help. Remember 1500 is your goal right now and you can still get alot of the right foods in for that. Also there is alot of "meal bars" going on, and while they are good for that moment need here or there, real food is so much better for you.
3. The power of the day off. I know the last thing you want to do on your day off is well anything. It however becomes the day that you have to do this errand and that errand. Well I recommend one more to throw in. Bulk cooking. I think the working womans answer to healthy eating on the go is bulk cooking. There are very few jobs that don't have a fridge or microwave, so use them. Even if your doesn't then there are still ways around that with coolers and even gas stations and rest stops. So set out some meal plans, make a bunch of chicken, lean burgers, fish, sweet potatos, meatloafs, just go crazy! Cook all that protein up, store it in your fridge and sit down with a sigh of relief knowing that for the following week all you have to do for most of your meals is pop in and heat up.
Great on the go meals
Oatmeal-so much better than cereal. Add some flavor like peanut butter, cinnimon, apples, rasians, anything really. Have a little whey/protein shake with it and bam 1 protein, 1 carb. This should be a morning meal.
Tuna wraps-Get some of your pre-made tuna salad (tuna, celery, pickel, light mayo) and toss it on a high protien low carb wrap. Thats a great cold meal. Or toss a bit of cheese on there and heat it up, now you got a melt.
Kabobs-Just a bunch of veggies and protein on a stick! They pack easy, heat up in a min and you don't need any forks or knives.
Soups and chili-Good way to get that one and one going on is a soup or chili. I recommend these homemade ones. Just a min to heat up and your warm and eating right.
Beef Stew
2 pounds beef stew meat, cut into 1 inch cubes (cook almost completely before adding to pot if want to speed up cooking time)
1 (14.5 ounce) can diced tomatoes with juice
1 cup water
1 tablespoon beef bouillon granules
2 teaspoons light brown sugar
1 1/2 teaspoons salt
1/4 teaspoon ground black pepper
4 carrots, cut into 1 inch pieces
2 strips celery, cut into 3/4 inch pieces
3 sweet potatos, peeled and cubed
1 onion, roughly chopped
Basically just throw all in big pot, put on lid and stir occasionally.
Chili
half yellow onion chopped
4 celery stalks chopped
1/3 garlic bulb finley chopped
Throw that into a deep skillet with water (fully covering veggies),10 shakes of tabasco, about a tablespoon of chilli pepper, couple shakes of salt and pepper.
Cook on high for about 4 minutes. Add 1 pound of nickle sized rolled 96% ground beef. Put the top on stiring some until the meat is cooked through.
Transfer this into a pot with 3 can of light red kidney beans, 2 cans of tomato paste, 1 chopped tomato and 4 sec squeeze of ketchup. Add 7 more shkes of tabasco, and almost of tablesoon of chilli pepper, and 1/4 cup of light brown sugar. Stir and then add water to you achieve your desired consentisy. I like my a little more sauce and less thin. Cook maybe for 7 more mins or until beans are how you like it and bam done. This is a big huge pot of chili and here are the stats for serving (you get roughly 10 servings)
cal=225
carb=22
Pro=15
fat= 1.3
Salads-Imagine 2 containers, one your protein of choice (tuna, chicken, salmon, mahi mahi, turkey) and the other fresh veggies. Put them together, add a litte almond, or even some fruit and there you go.
Sandwhiches-Keep it smart and they can be great for you. 100% whole wheat grain (if you can find light thats great too cause you can triple decker it
Just make sure to try when you can to put non processed stuff inside, real fresh turkey, chicken, or tuna. Go easy on the mayo (use light) and load it with veggies.
Hot dogs and Hamburgers- Did i say hot dog? I did but yeah okay its not really a hot dog, but that doesn't mean it can't taste like one. Get you some Smart Dogs (they are tofu hot dogs) on your cooking day get a frying pan, put some worchester and tabasco sauce in it with some water and cook until they bubble a little. Later heat up, Throw some of that chili on there from earlier on a whole wheat lite bun and you have a great high protein yummy dog. For your hamburgers make sure to use 96% lean ground beef.
Fruit Salads-Throw whatever in there, just remember to get a lil protein with it like a shake on the side. For meals that lack a little more protein and you need an extra kick i recommend these
They have them at walmart, harris teeter, CVS, Walgreens, they are pretty easy to find, though a little costly which is why I dont use them for a meal, just as a side to my meal for an extra protein kick when on the go.
Hope this helps to give you some ideas, i can tell you really want to succeed at this, so don't get frustrated, you have to fall alot before you walk remember
