Day Four of Bathing Suit Boot Camp!
From Dr. Robin Miller
Food for Thought: A can of cola has about the same calories as a scoop of chocolate ice cream and twice the amount of sugar. And a 40-oz. Big Gulp has 440 calories!
Boot Camp Day Three Wrap-Up
Today is hump day, and all things considered you ALL did really well. I appreciate your honesty. I think you are all way too hard on yourselves. There are several things that can sabotage healthy eating: Unrealistic expectations: set reasonable goals. If weight loss is what you want, then figure out how you can make small changes. Those are the ones that are going to pay off. Maybe the change is cutting out fruit juice or regular soda. Maybe it is cutting out bread. What you want to do to lose 1 pound a week is reduce your daily calories by 500. This can be done best with a combination of exercise and modest calorie reduction. Going to Extremes: Some of you have days where you really don't eat enough. This will put your body into starvation mode and you will hold on to every little calorie. Giving up when you fall off the wagon: Ok, so we all are lured by temptation. That happens, but it doesn't have to shoot your whole day. You all are being very hard on yourselves, especially Candy and buddy Liz. So, you had a little junk food--that happens. At least you showed restraint and didn't eat the whole pizza yourselves. Watch the portion sizes: You all have actually kept your junk food portions down. That is really good. This way you don't crave it and you satisfy your appetite for junk food. Having huge portions can really kill a healthy diet. Bottom Line: We are all human, and keeping a perfect diet is nearly impossible. If you splurge, then for goodness sakes, enjoy every bite!!!! Doctor's Orders. Gold Star today goes to BillyVoltaire, not necessarily for being such a great eater, but because he is really funny! So remember y'all, tomorrow IS another day. Eat healthy and be well! --Robin And don't forget:
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Posted: Jun 14, 07 8:15am
Day 4
Thanks for the pep talk Robin.....it helps to hear that.
OK....onto eating.
Breakfast
Oatmeal with 2 teas brown sugar, about 10 raisins and a little cinnamon
Coffee with half and half
Snack
Salted Almonds 15
Lunch
goat cheese and chicken salad
Water
Snack
Small low-fat frozen yogurt
dinner
6 small cold shrimp with cocktail sauce
2small pieces of pizza
iced tea
Posted: Jun 14, 07 9:17am
Robin, your posts and suggestions are very helpful! Thank you!
Breakfast: 1/2 cup organic raw oatmeal, 1/3 cup 1% milk, 1/4 cup plain yogurt, 1/4 cup fresh raspberries, 1/4 cup fresh blueberries. 2 cups half decaf with soycreamer
Snack: 3 slices pepper jack cheese, 1 cup black and green tea with mint with 1/4 cup limeade.
Late Lunch: 1 cup three bean salad of yesterday, but with cilantro, red pepper, and radishes. Tomorrow the addition is jalepeno pepper and tomatoes.
Afternoon snack: hot green tea
Dinner: Panini Turkey Cuban sandwich with smoked turkey, Prosciutto, sliced pickles, swiss cheese and Russian dressing on a French baguette, and a diet iced tea.
(at least I swam slow laps for 20 minutes after that!)
After dinner snack: 11 red grapes.
Five cups of water.
Posted: Jun 14, 07 9:19am
Yes thanks Robin for the advice and the pep talk.
Breakfast: 2 eggs fried in 1 tablespoon of olive oil, 2 pieces of whole wheat toast, 1 cup high fiber cereal, 1 cup 1% milk. 2 cups black tea, 1 teaspoon honey, 1% milk.
Lunch: salad with: one cup lentils, half a cup of raw green cabbage, half a cup of brown rice, 3 cups of mixed greens, 1 Tsp olive oil, 1 tsp red wine vinegar, salt and pepper.
1 cup of tea with 1% milk.
Snack: 1 large hard boiled egg, six dried prunes.
Dinner: went out to meet friends and had two cocktails, about half a cup of peccorino and a cup and a half of whole wheat french bread.
Posted: Jun 14, 07 9:21am
Pre-Breakfast: 2 cups of hot water
Breakfast:
Turkey sandwich with jalapeno mustard, lettuce, spinach and sliced mushrooms on whole wheat toast. I couldn't find any butter, so I had to use the I Can't Believe It's Not Butter. My husband was having a bad day today and forgot to make my sandwich. He was right -- the avocado had gone bad, so I put it on the grocery list, along with butter.
approx. 1 1/2 cups of mixed fruit (seedless grapes, pineapple, honeydew, cantaloupe, watermelon, strawberries, blueberries)
one cup of black coffee
Lunch: half a peanut butter and raisin sandwich on whole wheat toast
the sandwich bag full of baby carrots
cup of black coffee ( I really like coffee, and wish I could drink more. A recent study says it has all kinds of antioxidants and is good for you, in moderation. But it also leaches the calcium from your bones.)
Snack: one medium plum
2 cups of water
Snack: bag of chips (130 calories, 3 g fat (1 g saturated), 24 g carbs, including 1 g fiber) This is a karate night, so I need the extra energy.
1/2 cup black coffee
Dinner: about two cups salad (lettuce, spinach, mushrooms, about 2 T french fried onion rings, about 1T ranch dressing)
6 Triscuits with an ounce of pepper jack cheese
one large banana
about two cups of steamed wax beans with one tsp. butter!! I like butter.
Posted: Jun 14, 07 4:47pm
I gave it a "Helpful" because who knew that a bag of chips was just what the doctor ordered when you need a little extra energy? Or that a bag of chips could make me a better fighter? I'm going to go out right now and stock up... I'm not even going to wait for Dr. Robin to validate this. I trust you.
Posted: Jun 14, 07 9:33am
I mentioned in a reply to a post yesterday that I've been trying to eat healthily for at least two years now. I get at least five servings of fruit and vegetables a day, and I try to limit my saturated fat and white carbs. I also walk almost every day, and run up five flights of stairs twice a day on workdays.
And you know what? I was much happier before. I don't feel better, I don't look better, and I'm hungry and grumpy almost all the time.
Posted: Jun 14, 07 10:12am
Magic_act, I have to say I've had a similar experience... when I'm dieting, I feel worse. Last year I discovered the South Beach Diet which was very easy to follow and most of the "rules" make sense for my lifestyle so it never feels like a diet.
Posted: Jun 14, 07 10:43am
Do you mean you were happier before you started to limit your carbs? That makes sense. Carbs stimulate serotonin production, so when you eat traditional comfort food, like potatoes, pasta, bread, you're essentially self-medicating depression. Or that's one theory, anyway.
Anyway, I totally know what you mean by feeling hungry and grumpy all the time. I get really irritable when I severely restrict my food intake, or keep tight control over the food I eat--but I've found that giving myself a free day now and then has made all the difference in the world. Because it's built into my diet, I don't feel deprived, and I don't feel guilty. And just knowing that I'm *allowed* to eat junk food occasionally makes it much easier to avoid temptation the rest of the month; this way, it's always a choice. I do admit that I don't watch what I eat so much as I watch overall calorie/fat intake, so I don't know if this would work for you. But I thought I'd throw it out there just in case it's helpful :-)
Posted: Jun 14, 07 11:00am
Tell it all, Magic_Act. You're right it ain't easy eating stuff like flax seed. I'm trying it today and I feel like a horse munching oats. I hear you about it not making you feel better, either. And grumpy, yes ma'm. Still, we all have to try, don't we. Hell, looking at your diet, I am impressed. I'm hitting you with an inspiration button. I just lost someone very dear to cancer (bad diet, drinking, smoking, no exercise) and it was beyond painful for all concerned. If eating well, hedges our bets in any way (including making it so our loved ones don't have to see us deteriorate), we gotta try. Right? Don't mean to go morbid, but all of us have something--or someone--worth being healthy for.
Posted: Jun 14, 07 8:52pm
I have found that taking 2 Nordic Omega 3-6-9 not only helps my joints, but also my mood, and takes away a lot of desire for carbs. Carbs make me crash. Sweets can often put me to sleep, any time of day! About half an hour after eating them. Carbs don't help my mood.
I really don't want to be pressured about taking more pharmaceuticals so, I am feeling quite good about cutting out carbs, and/or cutting them way down.
I also like brain food, like Source Naturals'(http://www.sourcenaturals.com/products/GP1216/) Mental Edge which has lots of Bs, Gingo Biloba, L-Glutamine, L-Tyrosone, Choline, Insotol etc. It really helps with mood and energy, and makes me feel "good to go."
Posted: Jun 14, 07 9:34am
Breakfast: 2 hardboiled eggs (leftover from yesterday...no-one else will eat them!) 2 coffees, 2%milk & sugar
1 1/2 liters water
Lunch: chicken kabob w/ rice (large portion, so I only ate about 2/3rds), small side salad w/ tomato, cucumber, green & red pepper, Asian sesame dressing. Diet Coke
Snack: 2 handfuls of grapes.
Dinner: Bowl of penne and broccoli with olive oil and garlic. 2 slices italian bread w/ country crock spread.
water throughout the day and a multi-vitamin
Posted: Jun 14, 07 9:38am
thank you for the pep talk/great advice!!! I feel healthier already...
breakfast:
- espresso, 2 cups of 2% milk, fruit salad, cup of tea
lunch:
- turkey & avocado sandwich on wheat, pickle, diet dr. pepper
dinner:
- Thai take-out in Dolores Park (papaya salad, fried pineapple rice, pumpkin beef curry) strawberry all-fruit bar, 1/2 ice cream sandwich (all boyfriend's fault!!)
Posted: Jun 14, 07 9:55am
Day 3:
Lunch was greek and tuna salad (no mayo) with light dressing, crackers, and 2 pieces of whole wheat bread.
Snack: 2 nips and 10 M&Ms (couldn't find any fruit)
Dinner was: Plain baked chicken, beans, oil and feta soy crackers and 1 corn tortilla.
I had another liter of water throughout day.
Day 4:
BREAKFAST
Coffee with 7 Splenda, creamer, and Stevia.
I am going to eat some All Bran (1/2 cup) with stevia in a few minutes.
LUNCH:
2 cups of cooked broccoli with 2 slices of cheese, baked chicken with this great soy sauce concoction , 12 soy chips, and 4 whole wheat crackers.
2 nips
20 M&M (one of my co-workers has a candy dish--this is not good for me)
1 liter of water.
DINNER:
TBD: I am meeting someone for a drink, but I am going to propose going to a coffee shop and I will get tea (with cream and Splenda)
Dinner will probably be a healthy salad and sugar free jello.
Posted: Jun 14, 07 9:57am
I've said this before and I'll say it again: Robin, I wish all doctors were like you. And now on to my day:
Breakfast: large coffee w/ sugar and soy milk... and no food. SF is having a heat wave and I spent the better part of the morning trying to find shorts for the kids to wear to school...
Snack: cheese stick, V-8 tomato juice, handful of nuts (feel better now...)
Lunch: Salad, half was goat cheese and chicken (it also had sun-dried tomatoes) and the other half was caesar. also ate the slice of bread that came with it. Drank water.
Posted: Jun 14, 07 10:16am
Breakfast:
Coffee, 2 cups with 1% milk and tsp sugar
Probably 1/2 - 3/4 cup bear naked peak protein granola
1/3 baby's leftover banana
Lunch:
About 15 carrot sticks with hummus (I am a double and triple dipper in the hummus)
Snack:
3 sandy peanut butter pretzel crackers and a sandy apricot (these were also partially regurgitated -- handed to me after the baby didn't want them so I dusted them off and ate them. Is that bad?)
pepperoni off my kid's pizza (like 5 pepperoni)
Dinner
A vegetarian middle eastern "schwarma" consisting of tabouleh, baba g, onions, some other veggies. I'm not sure b/c I haven't eaten it yet. And I'll probably eat half to 3/4 of it (It's like eight inches long)
I was intrigued by dr. Robin's "every calorie counts" when you don't eat very much. I have not had much of an appetite recently and am struggling with making the right choices over comfort foods (loss of appetite due to mood) and planning ahead enough to eat healthily even when I'm out on the run with the kids or elsewhere. But, interestingly, it's not like I lose any weight in all of this...
Posted: Jun 14, 07 11:18am
Spread out over the day, but grouped more or less into 3 meals:
Breakfast:
- Granola (~1 cup) with low fat yogurt (~1/2 cup)
- 2 cups coffee with 1T half/half
- Slice of melon
Lunch & Mid-afternoon snack:
- 1 bratwurst (left over from my low fiber shopping)
- Spinach cooked with a little olive oil, garlic, pine nuts and currents
- Smoothie (a banana, 1/2 mango, a bunch of blueberries, soy milk, the contents of one (1) orange, a little filtered apple juice left over from my clear liquid diet)
Dinner:
- Sandwich: cheese, romaine and avocado on whole grain bread. (It needed a tomato but I didn't want to make a special trip to the store)
- When I get back after 9 I am going to need something more. If I'm still in my show-off mood, it won't be a bunch of peanuts, and/or crackers and cheese, but maybe the rest of the tomato and red pepper soup...
Ha! I couldn't even wait that long - I'm hungry - I'm taking some cookies with me (fairly healthy kind, as cookies go)
Supper:
- Roasted red pepper and tomato soup
- Ak-mak crackers
Posted: Jun 14, 07 11:25am
I've stopped eating "real food." Only brain-food for me from now on!
Posted: Jun 14, 07 11:49am
This camp has definitely had an impact on my eating - and Robin, I concur with the others here that your notes have been extremely helpful!
I tried to find some protein to eat in the AM and couldnt' really find any. I am not a big cheese eater and eggs take too long to prepare. So I had my normal yogurt but instead of granola, i added a bunch of nuts to it. What other good breakfast/proteins are there?
Lunch: Half caesar, half baby greens with chicken and goatcheese salad.
Lots of water!
Posted: Jun 14, 07 12:14pm
Breakfast: Flax seeds in yogurt with blueberries. Not tasty. I told a friend about later in the morning (admitedly an ignorant friend) and he said if I kept eating flax I could experience some unfortunate side effects of the sort that might make me less attractive to the opposite sex, and judging from Cash's photo (and his love of flax) . . . I need some reassuring. (Just kidding about you, Cashy.)
Lunch: Kind of took a tumble here . . . Nachos (about 20 chips, cheese, and salsa) plus carrots and cantaloupe and 16 oz water.
Dinner: Pasta with shrimps, tomatoes, and garlic, broccoli, and green salad with homemade vinagrette. One beer before and one glass of wine during.
Posted: Jun 14, 07 12:26pm
Can someone explain Stevia to me?!
Posted: Jun 14, 07 5:04pm
It's an herbal sweetener, used in place of sugar. Super sweet. You can find it in health food stores.
Posted: Jun 14, 07 8:19pm
In high amounts it may lower blood pressure! It also has been deemed safe by researchers.
Posted: Jun 14, 07 3:12pm
Breaky:
-- Cottage cheese and flax seeds (that one's for you billyv)
-- 1/2 blueberry muffin
-- Cafe Americano
Lunch:
-- bacon/egg/cheese croissant sandwich
-- couscous
-- ice tea
Dinner:
-- broccoli
-- fish
-- water
-- wine
Posted: Jun 14, 07 4:41pm
Breakfast:
nonfat yogurt, tea
Lunch
Lean cuisine
Sierra Mist Free
Banana
Dinner:
2 fat free hot dogs w catsup
diet coke
lean cuisine
diet coke
3 strawberries
Posted: Jun 14, 07 6:04pm
Breakfast: Oatmeal with 1 oz lowfat milk 1%
Apple
8oz of low salt V8
1 taplespoon Flax Seed
1 cup of jasmine greet tea
2 cups of water
Lunch: Salad with red peppers, broccoli, cauliflower, tuna salad , a little bit of plain pasta, romaine lettuce, artichokes, 1 tablespoon ranch dressing
1 cup water
Snack: 1 small brownie (I know I was bad)
Dinner: plain sliced deli turkey breast with carrots and snowpeas veggies, cup of rice
2 cups water
Posted: Jun 14, 07 8:18pm
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Posted: Jun 14, 07 9:00pm
Okay, I did it...ate breakfast. Two slices of muenster cheese.
lunch was a 50th birthday celebration for a friend at Oliveto's in Oakland. A piece of bread with butter...couldn't resist. Cold cut platter, they make their own. Shared pasta with meat sauce, meat balls and polenta and swordfish among three of us. There was the obligatory candle in a very small scoop of ice cream...one bite of same. Okay, there were some incredible cookies on plate as well. Just a bite.
dinner: nada. I'm stuffed.
Posted: Jun 14, 07 10:02pm
Long day, work + alot of driving, more stressful than norm.
Breakfast was the usual cup of coffee (milk and sugar) and then a serving of oatmeal from a one-serving sac, added some brown sugar and chopped apricots.
Lunch was a bowl of Thai chicken noodle soup--chicken, broth and bok choi. I added some pickled jalepenos. 12 oz water.
Dinner was a first--a shwarma of middle eastern carbs--baba ganouge, tabouli, onion, and potato with tahini and harissa sauces. Raw carrots on the side and two glasses of red wine.
Buenos Noch
Posted: Jun 15, 07 8:46pm
today was harder i was home from work with my 14 year old son
breakfast
coffee with milk
1 egg scrambled
1 waffle with 1tbs brown sugar
1 glass water
lunch 1/2 chicken and cheese quesadilla
dinner; (wedding reception)
small salad with italian dressing
1 small dinner roll
fresh zucchini
4 oz chicken marsala
2 oz ham
2 diet soda
1 glass wine
1 bite of bad wedding cake(and I like cake)
2 glass water