So, Saturday I ate at Mom’s– a delicious meal and really, really healthy– beets, ham, sweet potatoes, etc. etc. I was pretty proud of this meal.
However, I overate in the evening because there was chocolate on top of the fridge and I had some cheese.
On Sunday I ate at our house and Brian made some Salmon Chowder and some egg salad and I made some clean cornbread. Again I was pretty proud of myself
However, on Monday I had popcorn and coke and LOTs and LOTs of reese’s pieces when I went to see the Alvin and the Chipmunks (the Squeakuel– lovely movie by the way).
Sunday I worked out 30 minutes;
Monday I worked out a hard 45 minutes;
Tuesday I worked out 45 minutes on elliptical, treadmill, and rowing machine (but not too hard on any single one).
It’s very sickening to work so hard on all the pieces and then not be able to control the binging enough to make it worth it!!!!
WHat can I do about this!!
Addendum (1/21/10– Thursday) Seeing the same thing later in the week. Wednesday night I was pretty much on track, but then 3/4 C of macaroni and cheese 870 calories or some sh** like that. Rats!
I’m working on my own little supposition (entirely non-factual): that it takes 3 days for the food that goes into my mouth to become part of me. So, after I eat 870 extra calories on Wednesday, the damage will show up about Saturday. Any good I do for myself on Thursday won’t show up until Sunday. It’s all about delayed satisfaction, which is not my forte. I’m good for today as long as I don’t go over, um, 700-800 kcals. Would be also very nice if I could work out in 15 minute intervals….
from http://www.healthnews.com/nutrition-diet/healthy-eating/healthnews-dozen-foods-a-longer-healthier-life-2177.html
11 Best Foods you Aren’t Eating (from NYT http://well.blogs.nytimes.com/2008/06/30/the-11-best-foods-you-arent-eating/?em)
Beets: Think of beets as red spinach, Dr. Bowden said, because they are a rich source of folate as well as natural red pigments that may be cancer fighters. How to eat: Fresh, raw and grated to make a salad. Heating decreases the antioxidant power.
Cabbage: Loaded with nutrients like sulforaphane, a chemical said to boost cancer-fighting enzymes. How to eat: Asian-style slaw or as a crunchy topping on burgers and sandwiches.
Swiss chard: A leafy green vegetable packed with carotenoids that protect aging eyes. How to eat it: Chop and saute in olive oil.
Cinnamon: May help control blood sugar and cholesterol. How to eat it: Sprinkle on coffee or oatmeal.
Pomegranate juice: Appears to lower blood pressure and loaded with antioxidants. How to eat: Just drink it.
Dried plums: Okay, so they are really prunes, but they are packed with antioxidants. How to eat: Wrapped in prosciutto and baked.
Pumpkin seeds: The most nutritious part of the pumpkin and packed with magnesium; high levels of the mineral are associated with lower risk for early death. How to eat: Roasted as a snack, or sprinkled on salad.
Sardines: Dr. Bowden calls them “health food in a can.” They are high in omega-3’s, contain virtually no mercury and are loaded with calcium. They also contain iron, magnesium, phosphorus, potassium, zinc, copper and manganese as well as a full complement of B vitamins. How to eat: Choose sardines packed in olive or sardine oil. Eat plain, mixed with salad, on toast, or mashed with dijon mustard and onions as a spread.
Turmeric: The “superstar of spices,” it may have anti-inflammatory and anti-cancer properties. How to eat: Mix with scrambled eggs or in any vegetable dish.
Frozen blueberries: Even though freezing can degrade some of the nutrients in fruits and vegetables, frozen blueberries are available year-round and don’t spoil; associated with better memory in animal studies. How to eat: Blended with yogurt or chocolate soy milk and sprinkled with crushed almonds.
Canned pumpkin: A low-calorie vegetable that is high in fiber and immune-stimulating vitamin A; fills you up on very few calories. How to eat: Mix with a little butter, cinnamon and nutmeg.
Serotonin-Enhancing Foods
In general, serotonin levels are increased by a diet that is rich in complex carbohydrates and omega-3 fatty acids. Eat more of these foods if you are feeling anxious and irritable and wish to be more relaxed:
• Whole grains (brown rice, quinoa, oatmeal, whole-grain breads and pastas)
• Beans and legumes
• Root vegetables (carrots, beets, potatoes, yams, onions, turnips, squash and pumpkin)
• Nuts (almonds, walnuts, pecans, pistachios, cashews and peanuts)
• Green, yellow, red and leafy vegetables
• Garlic
• High-tryptophan protein (turkey, lamb, milk, cheese, cottage cheese and eggs)
• Fish- and plant-based sources rich in omega-3 fatty acids (anchovies, bluefish, carp, catfish, halibut, herring, lake trout, mackerel, pompano, salmon, striped sea bass, albacore tuna, whitefish, tofu/soybeans, walnuts, flaxseed oil and canola oil).
Dopamine/Norepinephrine-Enhancing Foods
Protein is the best source of food for the production of the neurotransmitters dopamine and norepinephrine. Eat more of these foods if you are tired and want to be more alert and energized:
• Lean beef and pork
• Poultry (turkey and chicken)
• Seafood
• Low-fat dairy products
• Eggs
• Beans and legumes
• Nuts (almonds, walnuts, pecans, pistachios, and cashews)
• Avocados
• Bananas
• Tofu
• Eggs
• Seeds (pumpkin, sunflower, sesame and flaxseed)
• Green, yellow, red and leafy vegetables
A Word of Caution
Foods like sugar, high-fructose corn syrup, artificial sweeteners, saturated fats, cholesterol and refined and processed foods interfere with proper brain function and mood. Avoid or eliminate them from your diet altogether. What you drink can also have an impact. Too much caffeine can contribute to anxiety, irritability and mood swings. Alcohol can worsen depression and interfere with healthy sleep cycles.
1/2 at work computer on livestrong and timer– not until noon, but YES!
Cardio 45 minutes– not yet
check weight– YES!
Oats or yogurt/toast/fruit (appx. 10am)– YES! Yogurt 140kcals
Frozen Dinner (appx 1pm) Amy’s chili cornbread–YES!–340kcals
Count calories–YES!– 578 thus far today
100kcal protein snack 4pmYES– Vitatop cranbran (plus 1/2C coke)=728kcal sbtl
300 kcal dinner (ONLY) (although I should theoretically have 500kcal–800kcals left for dinner and snack–YES!!!-1488kcals total for day–just barley
100 kcal snack (ONLY)–included w/above 1488kcals was 1 tlc bar
Count calories 1200–1500 total–YES 1488kcals
Brush teeth/mouthpiece– nothing after 7pm–YES!!
THEN I would without a doubt lose weight.
B-List (for better and faster)
Weights no
Stairs 2x
Vitamins YES! multi- B-12 and fish oil
Get to grocery– YES, Last night
Colon cleanse/activia nope
No pop/ NOOOO fast food– argh I had about 1/2 cup of coke
No processed carbs***** hmm, guess this is okay, except for sugar in yogurt ans tlc bar????
Little/no meats–Yes–vgie all day
AbRocket –no
C/P/F= carbs/Protein/Fat ratio should be: 40/30/30, or 40/40/20, or even 50/30/20, but mine is usually carb heavy and protein light. Keep an eye on this. more lie 60/25/15 rats