October 2007 Nutrition Chat with Coach Marni Rakes

author : mrakes1

comments : 0

Discussions on making better food choices, under or over-fueling, the 'write everything down' theory, sample meal template and cottage cheese substitutes.

[mrakes1] How's everyone doing? Nutrition going well ?

[1st Timer in NY] My biggest problem is what I'll call 'nutritional maturity'...I have no idea how my body processes what I eat...what it really needs...and when I do slip...I tend to slip for the whole day.  I guess my question is: What can someone as clueless as me do to start making better choices?

[mrakes1] It's best to start fresh and start at the bottom and work your way up. Kind of like training nutrition. It is better to underfuel and slowly add more calories rather than eat too much during a workout and feel good but have too much fuel in the body.  I would first start by getting the blood sugar under control
 

[1st Timer in NY] Meaning? Eat things with less sugar? (told you, I am clueless).

[mrakes1] For some people they can do it quickly and for others it may take days to a week or two. Whole grains but lots of fiber. Eliminate the sugary foods and processed food and plan "treats" such as thin crust pizza and low fat ice cream for days when you train long so that extra calories don't impact your weight. Once you get that blood sugar under control you won't get cravings, you will get full after eating less and you won't feel as tired. All these things which happen when blood sugar is going up and down during the day.

[1st Timer in NY] Do you subscribe to the "write everything down" theory in beginning?

[mrakes1] Writing down is good but only if you know how to make changes once you write things down. The best thing about writing is recognizing how much you are eating (calories, fat, etc.). However, you can start to make changes with each meal once you recognize replacements for those calorie loaded/high glycemic/sugary foods. I can help you with your diet if you need me to change some of your food options. It's all about eating small portions.

[mrakes1] Try this as a template:

Breakfast - oatmeal, raisins/nuts, and 1/2 ripe banana.

Snack - 6 ounce yogurt and 1/2 apple.

Lunch - salad and open face sandwich filled with veggies, 1 slice cheese and lean meat or veggie meat.

Snack - 1/2 cup cottage cheese and peach slices.

Dinner - whole grain wrap w/ beans, veggies, low-fat shredded cheese, salsa, veggie meat/lean meat.

Desert/snack - fat free pudding w/ 4-5 strawberries.
 

[1st Timer in NY] Can anything be used as a substituted for cottage cheese...PUUHHLEEZZEE anything.>!!!  I'll even eat saw dust.

[mrakes1] Instead of cottage cheese you could have a yogurt (all yogurts should be less than 80 calories per container) or lean meat w/ a slice of cheese (no bread) as a snack...think high in protein.

[1st Timer in NY] I can do yogurt...I eat Light & Fit 60 cals.
 

[mrakes1] I say less than 80 calories because the higher the calories the more sugar.

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date: November 28, 2007