Trying to eat better....need advice!

[Fletch 219]

I am making an honest effort to cut back on all the crap I usually eat, including fast food, soda, candy, ice cream, etc.

Somehow, at age 31 I have managed to have amazing cholesterol and blood pressure levels. I am 6'1 and weight about 180 pounds but there is a lot of room for improvement. I am also going to start lifting soon with dumbbells to get a bit bigger too.

Part of my main problem is that I tend to snack a lot and a lof of what I do snack on is not good for me (mostly chips and sweets). I have started to mix organic raisins and unsalted peanuts together as a snack and that seems to tide me over pretty well.

Basically, I'm just looking for opinions on a proper, but not ridiculously strict diet. I'm just a recreational player now but I would like to feel (and look ;)) better and more defined.

[McDougalfaschnitzer 32]

I like to eat granola bars. I usually eat oatmeal in the morning. Those are the only constants in my diet. If you can, try to cook your own meals.

[Buzz_LightBeer 969]

avoid the peanuts, snack on Walnuts, cashews and/or almonds, with dried raisins. avoid white rice, and eat brown rice. drink 90 oz water a day (1/2 body weight, in ounces) instead of soda, drink lo-carb lo-sugar energy drinks. cook with olive oil, instead of vegetable oil.

avoid high sugar foods, keeping a low blood glucose will promote the burning of soft tissue as energy when exercising, and once a morning drink 8 oz of water with 1 tsp apple cider vinegar.

[Muzza_77 0]

A snack which I like is yoghurt and cereal, it's quite nice and filling. Mix the flavors and cereal up.

[Fletch 219]

avoid the peanuts, snack on Walnuts, cashews and/or almonds, with dried raisins.

I thought the unsalted peanuts were good for you..?

[Tikkanen 1]

I started eating mini chocolate donuts & smoking cigarettes in the morning, never felt better.

[-brady2 0]

avoid the peanuts, snack on Walnuts, cashews and/or almonds, with dried raisins. avoid white rice, and eat brown rice. drink 90 oz water a day (1/2 body weight, in ounces) instead of soda, drink lo-carb lo-sugar energy drinks. cook with olive oil, instead of vegetable oil.

avoid high sugar foods, keeping a low blood glucose will promote the burning of soft tissue as energy when exercising, and once a morning drink 8 oz of water with 1 tsp apple cider vinegar.

Peanuts are good if he gets the excerise for them, then again it depends on the type of peanuts.

What would the differences in cooking with olive oil be instead of vegetable oil?

[Fletch 219]

I started eating mini chocolate donuts & smoking cigarettes in the morning, never felt better.

Plagiarist! ;)

http://www.jibjab.com/view/138340

[Tikkanen 1]

I started eating mini chocolate donuts & smoking cigarettes in the morning, never felt better.

Plagiarist! ;)

http://www.jibjab.com/view/138340

I looked on You Tube and couldn't find it. Grocery stores have a lot of healthy stuff now. I drink EAS boxed drinks every now and then, they don't taste that great anymore but you get protein and vitamins. I've pretty much thrown in the towel, I'll be honest. I'm unemployed, wear the same shirt around the house everyday and growing out my beard. By the time you come back I should be pushing 250.

[Fletch 219]

I looked on You Tube and couldn't find it. Grocery stores have a lot of healthy stuff now. I drink EAS boxed drinks every now and then, they don't taste that great anymore but you get protein and vitamins. I've pretty much thrown in the towel, I'll be honest. I'm unemployed, wear the same shirt around the house everyday and growing out my beard. By the time you come back I should be pushing 250.

Yeah....stupid NBC took all the Youtube links down. The only one I could find was that shitty quality one.

As for EAS, are you talking about the Myoplex? Does it still have phenylalaline in it (nutrasweet)? I can't eat/drink that stuff...it gives me headaches. That's why I have always stayed away from Myoplex and Met-Rx.

[fatwabbit 93]

cholesterol - Never really had a prob with it, but my family has a history of high blood pressure and high cholesterol. I used to have some bacon and eggs in the morning maybe 3 times a week. i've now cut that down to maybe only on sat. Other days i dont eat breakfast at home, but have a huge container of oats in the office. Just make some hot chocolate, and throw heaps of oats in. Fills me up that I normally wont feel hungry till about noon.

Been taking fruits into work as well to eat as snacks. We've got an endless supply of cookies and biscuits in the office (office provides them free), but I only try to touch those if I have no other alternative. I've also cut down on beef & pork, and eat mainly chicken and fish these days.

for sweeter drinks, i just blend all the fruits i can find and drink it straight up. No sugar or additives. I'm lucky that in Perth we have a ready supply of fruits available... where else can you find a kilo of blueberrys for $10, or fresh grapes from the vineyards at $3 a kilo.

its great for detox as well..

[rubberduckie 0]

Fruits are your friend. Bananas, apples, grapes.. if you just have them around they are very quick and easy. Even a hand full of berries. And drink lots of water! Trail Mix is a really good one, get nuts which are really good for you, some form of fruit usually.

You might want to look for things with more fiber/protein as those make you feel full longer, and don't get converted to fat very easily. Protein bars, or oatmeal/granola bars.

If you do have a sweet tooth, just try to keep the quantities low. I have an M&M despenser instead of just having a bag sitting around. If you like chips, by the individual bags instead of just a big ass one. Makes you think of the quantity you are eating more.

[AnthonyJTa 0]

I've been trying to eat a lot more fruits and veggies. I've also started splitting my meals into 6 smaller meals (with a decent protein/carb balance) throughout the day. I've been eating a lot of plain yogurt, with fresh berries for breakfast... great stuff.

Snacks are my horrible, horrible weakness. Any form of chip, pretzel, etc. So I just bought boxes of Special K cereal to munch on while I watch tv, etc. It's a hell of a lot better than junk, so if I must snack compulsively, at least it's healthy.

[BobMcRobertson 0]

Brother, I feel you. I am 32, 6ft, 185 lbs. I never had to work out when I was in my 20's, but at 30 all the Booze and Late night trips to Taco Bell caught up. I take it easy on Fast Food, still like my beer and Liquor (quality, not quantity these days), watch the amount of sugar and Carbs I take in. Snacks I eat a lot of Bananas, used to eat granola bars a lot until I found out how bad the Corn Syrup in it is for you. 30 minutes of Cardio, 45 minutes to an hour of weights 4 times a week. That on top of as much hockey as I can. I did lift a lot a few years back and actually got up to 200 lbs, but while I was strong I felt a lot more sluggish. I don't believe anybody needs to waste money on Supplements unless you are planning on a career in bodybuilding. I think at our age moderation (booze, suger etc.) and exercise will keep us playing into our 50's.

[number21 3]

I am still not in good shape, I eat much healthier than i used to but i am not good with my portion control, nor do i exercise enough.

BobMcRobertson is right about Corn Syrup more specifically High Fructose Corn Syrup! Horrible stuff and it's in just about everything.. I have taken it almost completely out of my regular diet. You have to read your labels at the store. Especially breads, cereal and granola! It can even vary with in brands, i.e. Nature Valley Granola bars, Oats and Honey doesn't have HFCS and Cinnamon does. It's even in gatorade..

Avoid anything Hydrogenated (i am working on this) not so hard.

Avoid processed food as much as possible. If it has a long self life, you don't want it.

Eat as many different colors of fruits and veggies as you can. The bigger color variety the better.

When I do get bad stuff (ice cream, butter, etc) i opt for the real deal with real ingredients. The longer the ingredient list, typically it's not so good for you.

I avoid all this stuff as much as I can, but i am not nutty about it. I'll still eat it just in moderation.

Look at Mediterranean food. Lots of healthy olive oil, grains, herbs and veggies. Hummus and tabouli are good snacks with veggies or pita.

Now I just need to get consistent on exercise and cut my serving sizes.

[Jarick 5]

I'm down about 35 pounds in the last 18 months (5'8" and 200 down to 165).

I basically eat a modified version of the South Beach diet.

I cut the carbs down (not out), only eat 100% whole wheat or whole grain (make sure to read the nutrition labels), avoid sugar, eat as much fiber as possible. Carbs can be addictive and the blood sugar spikes will promote fat gain (unless you're about to go play or train). Mainly I go by the glycemic index.

For protein, lean is good, but I don't avoid fatty stuff either. The fat will keep you fuller longer than carbs. Plenty of low-fat cheese as well.

And I do eat good fats, cook with olive oil, use Smart Balance over butter, and snack on almonds (they come in many flavors now).

Try to drink as much water as possible. I'll go with the naturally flavored carbonated water if I want something flavored, although I still drink diet soda for the caffeine.

Oh, and I eat 4 meals a day with snacks in between. Try to average out about 2000 calories (500 under maintenance). And on weekends I eat a little more to confuse the metabolism.

[nni 0]

wow some seriously misguided advice in this thread.

peanuts are fine, in fact are very good. if you eat peanut butter, only natural pb, ingredients: peanuts, salt.

eating healthy is the easiest thing in the world, eat whole grains, no more white rice, no more white bread etc. eat oatmeal for breakfast every morning, not instant oatmeal, either rolled oats or steel cut oats. this alone will start working on that cholesterol.

mix in veggies, including fibrous veggies, eat lean meats and fruit. really eating clean is easy, just boring.

i dont know if you want to lose or gain weight, but 5-7 meals a day is a good goal. breakfast, 2-3 hours later snack, lunch, 2-3 hours later snack, dinner, 2-3 hours later snack. this will keep your metabolism going all day. it may seem weird, but now you will have to work with portion control.

there are also natural herbs you can take for both cholesterol and BP control, dont know if you are interested in that.

[BobMcRobertson 0]

eat oatmeal for breakfast every morning, not instant oatmeal, either rolled oats or steel cut oats. this alone will start working on that cholesterol.

I eat Oatmeal quite a bit. No milk, butter or suger though. I add suger free applesauce or just toss a bunch of fresh berries or other fruit in it.

[dangle 0]

Seriously, my brother lost 40 pounds from just stopping drinking soda and instead drinking plenty of water. That, in turn led to a less of a craving for sweets which helped him eat right. I did the same thing and lost 18 lbs even though i didn't really need to lose weight. i think it's different for everyone though

[nni 0]

Seriously, my brother lost 40 pounds from just stopping drinking soda and instead drinking plenty of water. That, in turn led to a less of a craving for sweets which helped him eat right. I did the same thing and lost 18 lbs even though i didn't really need to lose weight. i think it's different for everyone though

avoiding high fructose corn syrup is the start of any health plan.

another good rule to adopt is dont get calories from your drinks. you get enough calories in your food, so drink water, or diet drinks if possible. now dont compensate by eating more because of this.

[Jarick 5]

I will add that over a couple months of eating the modified SB diet, my blood pressure dropped from about 125/80 to 119/66. And my cholesterol's very good, doctor actually said he was shocked that I had such a high HDL count.

[Fletch 219]

eat oatmeal for breakfast every morning, not instant oatmeal, either rolled oats or steel cut oats. this alone will start working on that cholesterol.

I've tried eating non-instant Oatmeal (i.e. Quaker oats) and it is so bland on it's own that I can't stand it. Do you have any tips for making it taste better without adding sugar?

And thanks for the info, everyone...keep it coming!

eat oatmeal for breakfast every morning, not instant oatmeal, either rolled oats or steel cut oats. this alone will start working on that cholesterol.

I eat Oatmeal quite a bit. No milk, butter or suger though. I add suger free applesauce or just toss a bunch of fresh berries or other fruit in it.

Ah, thanks. I just posted about this (above).

[N!! 0]

You can add cinammon to oatmeal, but not too much (it's a bit overpowering).

There's a decent amount of evidence that suggests that cinammon and vinegar both act to help the body regulate blood glucose and insulin response. Of course, I don't recommend mixing the two, but there's nothing wrong with either one being added to food as a side.

If you absolutely must have fast food, I personally am partial to Wendy's chili and baked potatoes. Besides being cheap and easy, they're fairly pleasant-tasting, filling, and nutritionally beneficial.

Watch anything that lists hydrogenated or partially hydrogenated oils, palm oil, or coconut oil (they're all solid at room temperature and are basically blocks of saturated fat). Corn syrup is a bad idea, and it's usually added as a "glue" of sorts (usually in granola bars or anything that needs binded).

If you enjoy flavored yogurt, mix it yourself. Get some of the plain unflavored stuff, chop some fruit up, and mix. It'll save you a ton of money (around $3 for a quart of plain yogurt versus $1 for a cup of flavored)

Also, if you need more ideas, watch Good Eats on Food Network (hosted by Alton Brown). I enjoy cooking a great deal and he's the only one who actually goes into the science of nutrition and food science. Here's a transcript from an episode on power foods. He explains metabolism and other fun stuff in layman's terms as well.

http://www.goodeatsfanpage.com/Season9/ene..._trip_trans.htm

[Nolan Baumcalorimeter 0]

For oatmeal, I like to eat mine with fruits, cinnamon or honey. I like to switch it up often or else I get bored of it.

[schrempsky 0]

cottage cheese with canned fruit, lots of protein, low low carbs, dont eat before workouts, hockey games etc, hurt like hell

almonds are good too