Healthy foods/Calories and recommended diets

You know one thing that helped widen my horizons (and I should do again) is I went through a period where I would look at the produce section and find something that I'd never prepared before.  Parsnips, beets, brussel sprouts and radishes (all of which I'd had at some point but never prepared myself) have all become favorites now because of this.  With starches quinoa, soba noodles, barley, udon noodles and polenta have all been added to my rotations because I just tried them finally.  I still have a number of grains I want to try on the list as well.  Take a look at the bulk bins at your market, find one that looks interesting, buy just a bit then come home and google for recipes. 

For proteins think beyond your typical meat source and go to legumes.  A great source or heirloom beans is www.ranchogordo.com.  Beans are very versatile and so many different varieties and they freeze well.  Cook up up then freeze in usuable portions for quick meals.  

Think in terms of different cuisines as well.  Do you normally cook American style?  So look for some Asian style recipes.  Or Italian or Greek or Indian or Mexican.  Remember a lot of recipes can be adjusted to make healthier.  Unless they are already lightened most of the time you can cut the oil/butter in half at least.  Sugar can be reduced.  Dairy can have lighter (although I don't do fat free dairy unless it's milk) versions.  Sub plain yogurt for oil in some baking recipes. 

A favorite source for recipes for me is www.cookinglight.com.  

Sure, I will just use today as an example but it's mostly the same with minor variations in my meat choices and veggie choices.

Breakfast (6 am)- Banana, special K w/ fat free milk and a cup of joe

Snack #1(930 am)- String cheese (indiv. serving) and 1/2 an apple

Lunch(12 pm)- Lean Quisine (Tuscan chicken with mixed veggies) and 6 oz low fat yogurt

Snack #2(3 pm)- 1/2 apple, another string cheese and bout a half cup of roasted (unsalted)almonds

Dinner (later 6 pm)- Grilled chicken breast, green veggie and a baked sweet potatoe (no butter)

Snack #3 (sometime before bed)- I usually have a protien drink (whey protien)

My times vary depending on how busy I am and what time I am able to get my workout in.  I usually try to get my workout within an hour of snack #2.  I also drink about 190 - 200 ounces of water per day (thats .75 ounces per pound of body weight).  If I am feeling sluggish before or during my workout I will add a sports drink in there for the extra carbs.

Wow!  That's a lot of water! 

It does sound to me that you've got a reasonably healthy diet but yeah, it sounds boring.  When you think meat, veggie, starch think of recipes that combine them in different ways rather than always being 3 dish meal.  So, maybe a stew with lots of veggies or a pasta with veggies and roasted chicken or a stir fry.  Also, I actually think you might be eating too few calories.  How much are you taking in?  How much are you burning?  You don't want to put your body in starvation mode.  I like this calculator and use the advanced options choosing the Harris-Benedict calculation which is what an RD friend advised me to use.  http://www.freedieting.com/tools/calorie_calculator.htm

Thanks alot, that is some really good info.  I am still adjusting my calorie intake to try and get it where I need it to still lose weight and get leaner without sacrificing muscle and performance.  I am burning about 3200 per day give or take, and I would like to settle in around 2200 consumed...... I was told I shouldn't have more than a 1000 calorie deficit, that way I am losing a oound every 3 1/2 days, no more than 2 lbs a week.  Does that sound about right?

 Great advice on the beans, I will check tem out.  Also, tonight I made a variation of a homemade soup with fresh green veggies, carrots, red potatoes and some ground sirloin.  Yummy!  I broke it down and froze the leftovers in glad storage containers for later.

Again, thanks for all the advice.

Just thought i would throw in one of my favorite and yummy tasting recipes for you: It also freezes really well! I amke a bunch and freeze individual batches in tupperware

Vegetarian Chili (or you can add chicken breast cooked to it as well)

 2 diced zucchini

2 diced yellow squash

2 diced carrots

2 diced red bell peppers

1 onion diced

 1 tsp galric

1/4 cup chili powder

1/8 cup cumin

1/8 cup dried oregano

1 large can diced tomatoes

2 cans dark red kidney beans 

1/2 cup water

1 cup cooked bulgur wheat

 Sautee the onions in a little olive oil, add the carrots, peppers, zucchini and squash and saute until soft, then add garlic.  Stir for a few moments and add spices until they coat the veggies.  Add the tomatoes and beans and simmer on low heat for 30 monites.  Season iwth salt and add the bulgur wheat.  Toss in chicken if you want some protien.  I love this meal it is so filling and you get great veggies and grains.  Experiment iwth the amount of spices...I jsut guestimated what i use sicne I don't ever measure a thing

Thanks for all the great ideas, I just bought a recipe book for the South Beach Diet, although I am not following the diet, it contains some really good balance nutrition recipes.  I will experiment with some of them and will post a couple of my favorites.  I spent my childhood growing up on a farm so there are very few veggies that I don't eat, cucumbers being one of them.

I guess my biggest poblem is that most of my adult athleticism has been "bodybuilding" and bodybuilders have a diffeent perception of food and nutrition.  They view a lot of fruits and veggies as being bad because of the carb content and completely avoid breads, starches and pasta.  So I am having to fight this mental block I have about what "good" nutrition really is, expecially when it comes to being an endurance athlete instead of a bodybuilder.  I have to realize that not all carbs are bad! lol

Again, thank you all for your excellent advice.