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Subject: Change in Diet
Posted by: Great One
- [95201914] Thu, Jul 14, 2005, 18:29
So after watching Super Size Me and reading up on what horrible condition my health is in I am changing my diet. Just wanted some opinions of those who have undergone similar changes and can reccomend what to avoid.
I am not going overboard and becoming vegan or anything like that - but am going to try and eliminate fast food, fried foods, soda, desserts (other than the occasional slice of birthday cake of course :), and to reduce my portions.
My brother already offered a couple small tips in addition to those - leave off the cheese and use mustard instead of mayo. Couple of little things but they all start to add up... so please offer any insight/wisdom etc.
I think for my general health this would be a wise move. Anyone undergone a similar transformation?
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| 1 | Great One
ID: 95201914
Thu, Jul 14, 2005, 18:33
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Couple more things that have already been offered to me... eat early and often. I try and now eat 3 meals and at 8/12/6 and don't eat anything late in the evenings.
I am in awe that in college I would eat a Double Quater Pounder (with fries etc) around 2 AM and then go sleep.
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| 2 | Mike D
Sustainer
ID: 041831612
Thu, Jul 14, 2005, 18:45
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Drink a lot of water. It fills up your stomach which keeps you from snacking and also is beneficial. Most people never approach that 8 glasses of 8 oz a day.
The smaller and more often meals work as your stomach shrinks, metabolism changes, and you, um, get older. One slice of pizza less. One burger less. Etc..
You still need to eat things you like or it won't last (see pizza!). Just watch the portions or extras involved like toppings on the pizza, butter on popcorn, etc..
Fruits, and lots of 'em. Bananas, grapes. Find things like mandarin oranges. Pop open a can, dump 'em in a bowl, voila. You can even get fruit already cut up/ready to eat now. It's not the cheapest way, but it's the lazy, tasty way.
Find some healthy things that actually taste good. The Dannon Fruision drinkable yogurts are the best tasting one out there, IMHO, and they are quick, easy, and mobile.
Cut back on sodas if you drink a lot of them. Lots of sugar and calories unless you are drinking the diet ones (yuch).
Exercise. It goes hand in hand with the "better" food selection. Notice I didn't say diet, because you really aren't dieting. You can still drink beer, eat cake and ice cream, etc.. Just watch the portions, exercise, and don't surround those things with another meal of buffalo wings! The exercise also will make you not eat as much if you are working your abs, making progress running or lifting, etc.. Or you'll eat, but it will be better stuff.
The "right" foods and some exercise make Mike D a healthier than average dude.
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| 3 | Great One
ID: 95201914
Thu, Jul 14, 2005, 19:16
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I have tried running but i get really bored, so I have been playing basketball when I can which is the perfect compromise. I also stole a DVD copy of my g/f's Tae Bo tape which sounds ridiculous but I tried it out sunday and it kicked my a$$ lol... I think I am gonna try and do that a couple times a week at least.
And yeah I forgot about the water. At work we have a free water cooler which is the perfect opportunity to drink large quantities of water that tastes good. (my tap water is horrible and I have paying for bottled water).
What are your thoughts on Crystal Light? I have been drinking that some - seems like a good alternative to soda - but it still has all that fake sugar in there which can't be that good for you either.
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| 4 | Mike D
Sustainer
ID: 041831612
Thu, Jul 14, 2005, 19:28
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Whenever I find an alternative to water, I figure what's the point? If it's close to water, it might as well be water.......without anything in it. I still find time for other drinks, obviously......OJ/Milk/Gatorade/powerade/soda/coffee.........brewskies. ;)
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| 5 | beastiemiked
ID: 262411016
Thu, Jul 14, 2005, 22:06
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Tea is a good substitute for water. Easy to make, doesn't cost much, and has 0 calories.
You can still drink beer
Speaking of that, when's the last time the pub was open. I think somebody must've locked the keys inside.
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| 6 | ChicagoTRS
ID: 21431823
Thu, Jul 14, 2005, 23:19
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#1 exercise some way some how...find something you can do consistently and don't over do it. even quickly walking a mile or two a day would help...take the stairs instead of the elevator. just find something that will not completely bore you or wear you out...find something you can do daily and that you will not mind to keep doing.
#2 increase your fruit and vegatable intake...fruit is wonderful...tastes great...good for you...grab a bunch of grapes instead of a bag of doritos. just have a constant supply handy.
#3 avoid regular soda...it is a liquid candy bar. water is the best if you can get in the habit of drinking it...have a water bottle with you that you can refill all the time.
#4 don't overdo it...you are not going to change overnight...find things you can do that you can tolerate...the goal should be lifestyle change not just short term changes that you cannot keep up. you still should reward yourself once in awhile...the key is moderation...sometimes you gotta eat that big mac or ice cream, if it is only once in a great while no harm...still gotta enjoy your life.
whenever I diet I do the following: I eat a sensible breakfast to give me energy throughout the day: yogurt, granola bar, maybe an english muffin or a small bowl of healthy cereal and skim milk, and OJ. For lunch I drink a slim fast...I find lunch is typically my worst meal of the day...usually resort to fast food so drinking a slim fast fixes that and saves me money as a benefit because I do not go out...maybe a banana for an afternoon snack to tide me over until dinner. Then for dinner I eat my normal full dinner...I avoid late night snacks or try to have some fruit or raw vegatables. I can follow this schedule pretty happily for extended times because I am not depriving myself of a good meal at dinner. Any diet where I cannot eat the food I like for at least one meal I know will not work...I like good food too much.
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| 7 | J
Leader
ID: 049346417
Fri, Jul 15, 2005, 10:33
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I keep telling myself I need to do this too...as I sit here eating my chicken biscuit from Chic-Fil-A
mmmmmmmm Chicken Biscuit!
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| 8 | Mike D
Sustainer
ID: 41831612
Fri, Jul 15, 2005, 10:46
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I'm drinking my water here at work. So there. ;)
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| 9 | R9
Leader
ID: 02624472
Fri, Jul 15, 2005, 10:47
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We buy bottled water in bulk now, it comes out to about 0.15$ a bottle. I usually have 4-5 bottles a day, and add in all the fruit I snack on, I've managed to stay 20 pounds underweight. It helps to have an insane metabolism too I suppose ;) but I still have alot of cake (chocolate moose!!!) and candy bars. Its just less then what some of my friends have because I'm getting full on water/fruit half of the time. You definitely have to LIKE whatever healthy alternatives you find though, or you wont stick with it for long. I LIKE fruit... Water over soda has other benefits though, like less headaches from sugar withdrawal and more real energy. (As opposed to the artifically-inflated 'sugar' energy.)
Most people missundertand the 'eat less' comment too. Its not that you should eat less total food, just eat less at each sitting. Its far easier for your digestive system if you were to eat 4-5 times a day in smaller amounts then to stuff yourself 3 times. That just enlarges your stomach and makes you want to eat more each meal...
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| 10 | Great One
ID: 95201914
Fri, Jul 15, 2005, 13:49
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Yeah I definitley would eat nothing all day long and then down an entire pizza while watching monday night football or whatever... thats just not good.
CHic-Fil-A has that great Grilled Chicken sandwich on a whole wheat roll. Thats not so bad in a pinch. And they even offer a fruit cup as a side dish. (and its actually of good freshness, not canned and slimey).
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| 11 | Mike D
Sustainer
ID: 41831612
Fri, Jul 15, 2005, 14:44
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Now that's what I'm talking about. E-mail me some. ;)
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| 12 | biliruben
Leader
ID: 589301110
Fri, Jul 15, 2005, 14:53
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I drink 5 or 6 glasses of water a day, from the tap. It's free, has all the flouride and none of the bacteria you often get with bottled water (municpalities check, the bottled companies don't have to.)
I won't get into the bogus source for the daily water requirements, but I think it's a good idea anyway.
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| 13 | Texas Flood
ID: 326462912
Fri, Jul 15, 2005, 15:19
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My lunch today. I can of slimfast, 6 ice cubes, 8-10 strawberries. Pop em in a blender and you have a great healthy strawberry shake. If you use vanilla you can add any fruit, Blueberries, raspberries, bannans, peaches ect.
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| 14 | Mike D
Sustainer
ID: 41831612
Fri, Jul 15, 2005, 15:24
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But can you maintain that? Most people can't. They get sick of it. Which is why a few of us mentioned that you have to like the stuff you are eating or the exercise you are doing for it to last.
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| 15 | Mike D
Sustainer
ID: 41831612
Fri, Jul 15, 2005, 15:25
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GO, have you tried the Simon System? (LMAO!)
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| 16 | GoatLocker
Sustainer
ID: 060151121
Fri, Jul 15, 2005, 15:28
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And I was just going to offer to pay for the Simon system for him.
Will add my thoughts later.
Cliff
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| 17 | Mike D
Sustainer
ID: 41831612
Fri, Jul 15, 2005, 15:38
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Bahahaha! Figures!
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| 18 | C.SuperFreak
ID: 33628711
Fri, Jul 15, 2005, 16:56
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Take it slow at first and don't get carried away by going cold turkey.
My plan for this year was very simple: No pop, No chips.
I've substituted pop with green tea and chips with fruit and veggies.
It really helps if you cut up your fruit and veggies as soon as you buy them. That way you always have a handy snack.
It was very difficult to adjust but now I am very used to it. I'm seeing benefits of a healthier approach to eating.
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| 19 | Great One
ID: 95201914
Sat, Jul 16, 2005, 09:07
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Simon System IS very effective! (many people are confused, its a wrestling thing guys).
A couple have mentioned the slim fast cans... are those typically pretty expensive? Not so bad if I pick them up in bulk at say Sam's Club etc?
I already picked up a few of those Dannon Frusion's and they are pretty damn good - great way to kickstart the day, I drink one in the car on the way in to work around 7-8 AM.
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| 20 | Texas Flood
ID: 326462912
Sat, Jul 16, 2005, 11:30
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14, I don't do the Slim Fast shakes every day, you're right that would get pretty boring. Chicken salad or tuna salad (light mayo), turkey breast, turkey ham and turkey pastrami also make great sandwiches (whole grain bread). I've quit going out for lunch and I'm better off both from a health and financial standpoint.
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| 21 | Mike D
Sustainer
ID: 041831612
Sat, Jul 16, 2005, 11:40
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Slim fast cans are reasonable if you really don't eat anything with it----like those trying to lose weight. And the taste isn't bad----at first. I got sick of them and had a ton left at the house......threw them out a couple years later.
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| 22 | Razor
ID: 36241218
Mon, Jul 25, 2005, 11:20
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Actually, I don't think it's as difficult as everyone says. The key is to just stop being lazy. Staying in shape, unfortunately, in this case is hard work. Fast food is so cheap (both in terms of time and money) and accessible. As a bachelor with no cooking skills and limited time after work, it was so easy for me to go to Wendy's and order a ton of food for $6 and go relax for the rest of the night than to cook for myself. Roughly a year ago, I stopped eating fast food almost entirely and only eat it when I have to (on the road or when Whataburger, Zaxby's or Guthrie's calls). It's really not that difficult and that alone cut my Coke intake in half. The other half was cut in half when I stopped taking Coke at the fountain at work. I grew up on water so maybe it was easy for me, but now I rarely drink soft drinks. A Sprite occasionally. That's the easy stuff.
As for the rest of it, I started running as joining a team can sometimes be difficult schedule-wise. The bottom line is to find something you like and do it a lot, and I don't mean like when you feel like it. You have to have a schedule and stick to it. Once you start skipping, you'll start skipping a lot. Also know that that "just 1 hour a week!" crap doesn't work. Getting and staying in shape is hard work, which is why many Americans just aren't down for it. It's ludicrous to believe that 15 minutes a day could keep anyone in shape. If you're out of shape, you'll need to work your way up, but you should be doing in excess of 3 hours of activity a week. With basketball, I can't imagine that it would be that difficult. It took me a long while to build up, but now I'm pushing roughly 2:30 - 4 hours of running a week. The best thing is that you'll get in the habit of wanting to improve and that will motivate you.
As for eating, the easiest thing to do is stop buying crap. The reason people eat crap is because they buy it at the grocery store. I stopped buying junk food and TV dinners and started buying more wholesome food and trying to cook a little on my own. I still can only make a handful of things, but a simple meal really isn't that difficult to make. After cooking for a while, I became so enamored with it that I stopped shopping at the local grocery store and started going to the Farmer's Market where I could get fresh fish and meat, veggies, fruits, nuts, etc. When all you have around to snack on is apples and nuts, by God, that's what you'll snack on. When all you have for dessert in your house is strawberries and whipped cream, by God, that's what you'll eat for dessert. Just stick to the basic rules when trying to cook better (avoid fried food, replace savory things like butter and mayo with spices and things like garlic, whole grain > white, fat=bad, etc) and try to increase your intake of leaner meats (fish, poultry, bison) and with the exercise, you'll start to see some results. You can eat crap, but severely limt your total crap (deep fried chicken, double cheeseburgers) to almost nothing and limit your crap (potato chips, burgers desserts, etc) to only occasionally instead of everytime the opportunity presents itself. Choose a Publix sub over a Mickey D's meal. It takes a little more time, but it's worth it in the long run. Truth be told though, it wasn't until I started running in earnest that I was able to shed considerable weight, so in my opinion, the exercise is the more important part.
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| 23 | Motley Crue
Dude
ID: 439372011
Mon, Jul 25, 2005, 11:31
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We talked about this in the Politics Forum some time ago under a thread called The Science of Diet. I'd recommend that thread to those who haven't ever read it.
As far as Razor's contention that exercise is the most important part, I agree that it is proportionally important to how many calories a person eats. If you are 2500 per day calorie man, you're probably gonna need to work out alot more to maintain your weight than someone that eats 1500-2000 calories per day. Of course, the role metabolism plays is not to be ignored. There are a lucky few that can eat like machines, never exercise, and never gain weight. Usually that stops by the time they're 25 or 30, but there are exceptions. And even those people can strengthen their hearts (i.e., extend their lifespans) by exercising a good amount. So exercise is very important no matter the goal (weight loss, maintenance, strength and conditioning). But the other factors are big, too.
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| 24 | Matt S
ID: 466492412
Mon, Jul 25, 2005, 12:47
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1. Eat lots of fruit and vegetables
2. Eat 5-6 small meals a day. Impossible you say? Here's what I do:
1) cereal w/ skim milk and blueberries 7:30am
2) banana w/ yoghurt 11:00am
3) pasta or peanut butter on toast w/flax seeds and a small piece of fruit 2:00
4) dried fruit, trail mix 5:00
5) Dinner 7:00
3. Eat whole wheat flours. Enriched wheat flour is the biggest travesty of our time. It does not digest properly. Spend the extra $0.75 on a loaf of bread and get something that is whole wheat. It hardly tastes any different, and after a while, you notice that when eating white bread, it is the bleach that you have been trained to like your whole life. Whole wheat pastas and whole grain rices are no harder to make and for the most part no more expensive.
4. Read the labels. Saturated and Trans fats are BAD. Mono and Polyunsaturates are for the most part, GOOD. Teach yourself that a slice of cake that has 50% of your RDI of fat is repulsive and disgusting.
5. Don't eat food with labels period. Packaged food is not good. Try to stay away from it. Look at the ingredients. If a friend asked you if you wanted some acetylated monoglycerides and propylene glycol monostearate, would you say yes? Probably not. But if a friend asked you if you wanted a Strawberry Mousse Dessert, you would say yes. That defies all logic to me.
6. Try to avoid eating carbohydrates and proteins together. They use opposite acids to digest eachother, and as a result cancel eachother out and don't digest period. The food instead sits in your stomach and ferments, leaving a slimy coating on your intestines that takes years to go away. Your intestines have to expand to compensate for this and you therefore get that 'beer gut' that so many North Americans seem to be proud of. This a difficult one, as the average American diet consists of 'meat and potatos'. But try to eat your meat with vegetables, and your pasta with vegetables on alternating nights.
The best way to start off a diet is with a 10 day 'cleanse'. I say it's best, because it is almost like a game... Kind of fun. Visit your health food store for info, or you can probably find something good on About.com. That is where I have learned much of what I know about eating properly.
Hope this helps.
Matt S
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| 25 | Razor
ID: 36241218
Mon, Jul 25, 2005, 13:24
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I agree with all that Matt S said with the exception of #6. I have never heard that theory before. Almost all meat-eating cultures combine carbs with proteins, but not all have the beer guts that Americans do.
As for the whole wheat vs. enriched flour thing, I used to think whole wheat tasted like crap. After less than a year on wheat, I can't stand to eat white bread. It's paper thin and just falls apart when you try to put anything on it. Wheat is much more hearty and wholesome. You'd be surprised how quickly you can get used to wheat bread. I'm a heavy pasta and rice eater, but only occasionally eat brown rice and haven't tried wheat pasta.
Oh, and don't believe that "carbs are bad" nonsense. Many of the healthiest, leanest cultures in the world are heavy carb eaters, but we are the world's biggest fat eaters and consequently, we are the world's fattest people. Rice and pasta have nearly zero fat. Remember that.
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| 26 | beastiemiked
Sustainer
ID: 03531815
Mon, Jul 25, 2005, 14:41
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Oh, and don't believe that "carbs are bad" nonsense.
It really depends on what someone is trying to accomplish. If they are trying to trim up and lose a few pounds than carbs are the enemy. However, someone that runs as much as you do will need those extra carbs in order to prevent themselves from looking like twiggy.
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| 27 | Motley Crue
Dude
ID: 439372011
Mon, Jul 25, 2005, 14:42
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And falling over dead halfway through from cramps or lack of energy.
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| 28 | Great One
ID: 376372516
Mon, Jul 25, 2005, 17:45
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gotten a lot of useful info from this thread, thanks to everyone and keep it coming!
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| 29 | Seattle Zen
ID: 178161719
Mon, Jul 25, 2005, 21:40
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I stopped shopping at the local grocery store and started going to the Farmer's Market where I could get fresh fish and meat, veggies, fruits, nuts, etc. When all you have around to snack on is apples and nuts, by God, that's what you'll snack on.
Couldn't agree more, perhaps the best advice given in this thread.
Nuts are a huge part of my diet. I buy get them at $3/pound for cashews and $4/pound for almonds. They are filled with very healthy fats and protein. Throw in some raisins and put them in a sandwitch bag and you will always have a small meal with you. It is very important to not become STARVING because that is the easiest way to over eat or stop at some fast food hellhole. Nibbling on nuts or eating an apple will prevent those pitfalls.
Shopping at the Farmer's Market or picking up fresh food is a nearly daily activity. Idealy you would live walking distance from some sort of store. Walking two miles a day on top of a regular running/weight program keeps you loose. Of course, walking in Seattle often means traversing huge, steep inclines - even better.
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| 30 | TB
Sherpa
ID: 031811922
Mon, Jul 25, 2005, 23:56
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This is a great thread. I am determined to drop a few pounds and get back into better shape. I couldn't agree more with the comment Razor made and Zen highlighted. My son and I went shopping after we got back from vacation and I decided no more junk food. Can't munch on chips before bed if they aren't in the house. We are going to eat smarter and insure we get some excercise in every day.
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| 31 | Great One
ID: 376372516
Sun, Jul 31, 2005, 17:22
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I am down from 210 to 203 since the day we started this thread. Just trying to do something active everyday, eat a bit healthier, cutting down portions and eating each meal a little earlier in the day along w/ consistent light snacks.
Thanks guys.
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| 32 | Cosmo's Cod Piece
ID: 226231714
Sun, Jul 31, 2005, 19:01
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Great One:
Great start. I'd suggest that you add a multivitamin and garlic supplement. Those supplements will make sure that whatever diet changes you make that you'll still get your basic vitamins/minerals while doing something for cardiovascular health.
When I was a teenager, I dropped ten pounds (maybe more) just from switching from regular to diet soda.
To echo what Zen said in #29, stop shopping at Safeways, Jewels, Piggly Wigglys or any mass produced grocery store. Find a mom and pop or a Farmer's Market. Less temptation usually in the form of junk food and the overall quality of produce and meats is good.
Another thing I notice too is that I eat less when there's less food in the house. Try grocery shopping twice a week instead of once a week.
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| 33 | Ref
Donor
ID: 539581218
Mon, Aug 01, 2005, 00:23
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There are many ways to achieve the same results.
I eat carbs in the morning and afternoon and try to cut down on them for supper. If you just have to eat late, try to eat something with protein since extra carbs will turn into fat. Try to have at least three hours between your last meal and bed time. Carbs are your energy. You especially need them to accomplish your workout goals.
Cut down on sodas or anything with high sugar. If you need your cafeine fix, get it early in the day and then blast yourself with extra water since cafeine robs your body of water. Many drinks that are not water have sugar in them. Drinks lots of milk. Studies have shown that calcium actually helps cut inches from your waste.
Exercise. Even though cardiovascular endurance (same pace exercize for at least 20 mins) is by far the best, studies have shown that simply being active for at least 30-60 mins per day have health benefits. So playing some hoops instead of jogging won't get you the results as fast, but will still be positive. You should also do weight training in conjunction with your cardio. Even if you have to go into your pantry and grab a bag of flour and a bag of sugar and throw those over your head a few times, do a few pushups and sit-ups and a few squats, lunches and wall-sits, your body will start to show it. Note: no matter how many situps you do, you still won't see a six-pack unless your diet allows it. You can't see muscle under too much fat!
The smaller portions you eat, the more meals you will be able to eat. 5-6 small meals per day are ideal. The more you workout--the more calories your body will crave, so it takes will power.
Don't forget to splurge. If you get bored, you can't stay with it. Eat some lowfat ice cream or no fat yogurt, pizza, lite beer, etc. Just don't overdo it. Also remember, muscle weighs much more than fat. Don't go by the scales as much as how you look and feel and even how your clothes fit.
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| 34 | Matt S
ID: 466492412
Mon, Aug 01, 2005, 01:41
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I like everything Ref said, except for the milk thing. Things I have read about pasturized milk have told me that it tends to coat the other food in your stomach and doesn't let the enzymes used for digestion to get to the food. Food then curdles in your stomach, leaving a slimy residue on your intestines. Whenever I eat dairy products, I make sure I eat them alone (or with fruit/vegies) so it doesn't interfere with the digestion of other foods.
I've searched high and low for the article I read on this along with the one about not combining carbs and proteins. I do know however, I also read it in a book about Taoist eating principles. The science behind it sounded logical enough for me to take seriously, and at least make an effort to implement as often as possible.
Matt S
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| 35 | Ref
Donor
ID: 539581218
Mon, Aug 01, 2005, 12:06
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Matt, I have a background in that area, though am by no means an expert. I've never heard of not mixing proteins and carbs nor the milk thing. Not saying it's not true, just have never heard of it. Many times there are ideas or people saying such and such but Science does not back their findings. Not sure if this is one of those instances or not. As for milk, the key is the calcium.
There is a publication called Men's Health that is phenominal. I highly recommend it.
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