Food Food Food

Today's food.

Breakfast: banana, 1 egg, raw almonds un-salted.

No lunch: snack on fruit and nuts as needed but go easy on the portion. have a handful of nuts and a glass of water and give it 20-30 minutes. The hunger pains will go.

Dinner: Fresh Spinach "lots of it" Raw! 1 whole avacado, heir loom tomatoes, scallions, lima means cooked and cooled. Make into a salad like concoction.

Dressing, fresh chopped garlic saute in olive oil and sesame oil, sesame seeds raw, fresh squeezed lime, salt.

Everyone should keep this going every day and post what they ate for the day. I know it took me many years and being a low level pro cyclist to learn how to eat properly.

So many good things to eat. Fresh home made pest "no cheese" and quinoa with beans or lean chicken.

Chick pea and brockley peston "no cheese"

Cubin style black beans and rice.

Roasted root veg, garlic olive oil, maybe rosemary, sage or fennel to season..

It's easy go the produce section and just buy stuff. Get some fresh garlic olive oil salt and pepper to start. It may not taste very good to start but give it a few months and processed and fast food will taste like crap not to mention make you ill!!

Google is your friend once you start figuring out what you like and do not like. Check out Americas Test Kitchen for great ideas!!

Ow and at least 1 gallon of water per day. Water is your friend get used to it. the more you drink the more weight you will loose.

For healthy lunches, I try to bring leftovers from dinner. I think it's more interesting than sandwiches, and it's less work to eat leftovers than make something new in the morning. I sort of suck at not eating junk food, but what helps me most is to bring lots of healthy snacks to work. If I have stuff to eat, I don't end up buying junk from the coffee cart or vending machines.

If you haven't done a lot of cooking, I'd suggest subscribing to a cooking magazine. When you get an issue every month, it gives you lots of ideas for healthy meals. I like "Cooking Light." You can also find their recipes on myrecipes.com. Good luck!

not very exciting but itll do

typical day
breakfast= broccolli spinach mushrooms peppers avocado eggs

snack yogurt

lunch=chicken, veggie mix, beans

post climb snack peanut butter banana or apple

dinner= big salad plus meat and cheese.

my basic rule, replace any refined carbs in your diet with veggies. instead of a turkey sandwich throw that deli meat and cheese on top of a huge spinach salad.

Three meals a day is the cause of the "morbidly obese" phenomenon in U.S. You don't even need 2, sometimes 1 large meal and some snacks (I'm not talking about you freaks who burn 14,000 calories on the fire line -obviously if you have an energy intensive job you have to eat more). Think cave-man style. You think cave man had 3 full meals a day? It was "starve-starve-starve-starve-gorge-gorge-starve-starve-starve". That's how your body evolved. Starving with a few gorgings in between. Ask yourself why you eat 3 meals a day, and it comes down to "cuz ma and pa and grandmy taught me to".

Try no dairy no refined carbs...

You will loose weight big time as that leaves only lean meat, fruit and vegetables. When you eat like this you will be amazed at the sheer volume of food you can eat and still loose weight or at the least it makes it very hard to gain. Cheet day once a week so you do not loose your mind.

Stick to rules about no dairy though for the most part on cheat days though. Maybe a cookie and ice cream but no pizza cheese and crackers or anything like that. Chocolate is your best friend on cheat days. Good coffee is key also. Guess high quality food is pretty much key. No soda or anything like that anymore ever. That's not cheating but just gross..

blessedherbs.com/the-colon-…

APBT1976 wrote:Today's food. Breakfast: banana, 1 egg, raw almonds un-salted. No lunch: snack on fruit and nuts as needed but go easy on the portion. have a handful of nuts and a glass of water and give it 20-30 minutes. The hunger pains will go. Dinner: Fresh Spinach "lots of it" Raw! 1 whole avacado, heir loom tomatoes, scallions, lima means cooked and cooled. Make into a salad like concoction. Dressing, fresh chopped garlic saute in olive oil and sesame oil, sesame seeds raw, fresh squeezed lime, salt. Everyone should keep this going every day and post what they ate for the day. I know it took me many years and being a low level pro cyclist to learn how to eat properly. So many good things to eat. Fresh home made pest "no cheese" and quinoa with beans or lean chicken. Chick pea and brockley peston "no cheese" Cubin style black beans and rice. Roasted root veg, garlic olive oil, maybe rosemary, sage or fennel to season.. It's easy go the produce section and just buy stuff. Get some fresh garlic olive oil salt and pepper to start. It may not taste very good to start but give it a few months and processed and fast food will taste like crap not to mention make you ill!! Google is your friend once you start figuring out what you like and do not like. Check out Americas Test Kitchen for great ideas!! Ow and at least 1 gallon of water per day. Water is your friend get used to it. the more you drink the more weight you will loose.

+1 you would fit in with all the food geeks at the natural-foods coop I volunteer at

APBT1976 wrote:Try no dairy no refined carbs... You will loose weight big time as that leaves only lean meat, fruit and vegetables. When you eat like this you will be amazed at the sheer volume of food you can eat and still loose weight or at the least it makes it very hard to gain. Cheet day once a week so you do not loose your mind. Stick to rules about no dairy though for the most part on cheat days though. Maybe a cookie and ice cream but no pizza cheese and crackers or anything like that. Chocolate is your best friend on cheat days. Good coffee is key also. Guess high quality food is pretty much key. No soda or anything like that anymore ever. That's not cheating but just gross.. blessedherbs.com/the-colon-…

Gotta agree with the "no soda". And write off high-fructose corn syrup, forever and ever. Anything in the grocery store has corn syrup in it, throw that shit on the floor to let the managers know that it's heinous shit.

Eat lots of avocados for fat and lots of hard boiled eggs for protein.

J Hazard wrote:Thanks Scott!! That is a great starter menu. It's kind of funny that since I have been eating fast food so long, my imagination for making my own food is pathetic. This list just opened up options already. One thing, how do you do your eggs? I feel like scrambled and fried are both super fatty...

Truthfully scrambled works for me. Little fat free milk and I use olive oil spray for the pan.

3 over-easy eggs on top of broccoli, onions, mushrooms sauteed in bacon fat, with the bacon on the side.

Variations of this make up nearly one meal a day for me. I usually skip breakfast, do a workout around noon, eat a huge meal at 1. Snack on some nuts and a piece of fruit until a smallish dinner before 9. Works out to 8 hours of gorging myself and 16 hours fasting each day. Easy for me, I'm never hungry for breakfast.

BTW, those are real eggs from real chickens. The kind that are NOT 'vegetarian fed' on soy and grain... they eat grass and grubs and bugs like they're supposed to. Uncured bacon too, no nitrates/nitrites.

EDIT:

I definitely eat more than that in a day. Double lunch usually, add a big ol' salad with meat and/or avocado on it. Glass of red wine or a couple beers, some dark chocolate...

Eat less, train more. If you must eat the same amount eat better. I think we all know what "better" is. There's no magic diet or workout it's just simple math. In addition everyone is different and will respond differently to various diets and training.
My plan has worked pretty well for me, I eat mostly raw unprocessed food with very little meat. I also workout whenever possible, running is pretty efficient if you are short on time or gear.
Lack of motivation is what stops most people from reaching their goals but everyone motivates differently so find it and do it.

Burghschred, I'm with you all the way! Lots of meat and fat, very few carbs. No bread, pasta, grain, corn, legumes. NO CRAPPY SUGARS. Absolutely no high-fructose corn syrup. Lots of veggies. Some fruit.

Look up the "paleo", or "primal" or "cave man diet". Check out "Marks Daily Apple" (I highly recommend this site). I personally lost >35 lbs. in about three months (190'ish down to 155) and have improved my climbing a ton.

Diet and nutrition can be very confusing for many reasons, not the least of which is that obesity is a billion dollar industry.

...Marks Daily Apple.

I just noticed that someone else recommended Marks Daily Apple.
Check it out J. Hazard. You WILL drop twenty pounds easily and be much fitter, I promise.

www.marksdailyapple.com

Wow this thread filled up fast. Well, I guess that meal plans are like opinions. I manage to keep my weight pretty reasonable (5'9", 145lb). Whenever I get above 150lbs, I go on this diet and start dropping a couple pounds a week pretty easily: Yogurt with oats mixed in for breakfast. Then a small lunch and smallish dinner, trying to get salad and/or lots of raw vegetables with the dinner. I don't eat really healthy things for lunch and dinner, just nothing big; diet food bothers me somehow and I find I'm happier eating small amounts of whatever I would have eaten normally.

No snacks, no sugary desserts, etc. No drinks except for water, black tea, and the occasional beer/wine/cocktail. After a workout, I'll have a protein bar and another cup of yogurt (plain greek 2% fat) with more oats mixed in.

The yogurt+oats isn't exciting but I find that if I eat that each morning and after a workout, then I don't get hungry. That makes it easier to avoid snacks and keep my portions small.

It works for me, but I'm no dietician so I don't know if it'll work for anybody else.

J Hazard wrote: What do you guys eat?

The hardest part for me is keeping my menu from getting boring, which requires doing new things all the time. A wide variety of recipe ideas helps, my latest favorite is skinnytaste.com. EggsOnsunday.blogspot.com is another good one, so is cookinglight. In the end it comes down to calories burned vs calories consumed for the day.

Today
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Breakfast: Cherry, cranberry, blueberry jam and peanut butter sandwich, greek yogurt, and a almond pecan blueberry granola bar.

Lunch: Homemade quinoa with garlic, cilantro, and clams

After lunch snack: Homemade granola with steel cut oats, cranberries, prunes, almonds, and hemp seeds.

Breaky: One egg, 1 banana, fresh blueberries...

French press full of peabody.....

First breakfast: definitely need to go shopping. Two eggs, basil, pepper, and a avacodo.
Good news is that every thing that I had for breakfast I had part in growing it. Did not buy anything from the store.

Breakfast: McDonalds Coffee...sausage burrito.

Lunch: two packs instant oatmeal :(

Dinner: Stuffing my face with barbecued pork and beer.

I've found there's two major philosophies that everything else sort of revolves around:

1. It's not what you eat, it's how much

2. It's what you eat, not how much.

I'm definitely in the latter camp. As long as you don't eat fast food, drink soda, and don't live entirely off of carbs, chances are, you'll do ok. I eat lots of fruits and vegetables, I cook almost all of my own meals, I eat meat, I eat dairy because I love good cheese and yogurt, I eat good bread (i.e. bread that my friends make, or bread from a bakery, none of that sandwich bread garbage), and I see nothing wrong with eating pasta and rice and grains.

I avoid anything that comes out of a box and says just add water, I avoid anything with high-fructose corn syrup, and I avoid chips and crazy processed snack foods.

I also think it's important to allow yourself lapses occasionally, not necessarily as a reward, but because it'll a) reaffirm that you are in control of yourself, and b) you'll probably feel pretty gross afterwards, and it'll reaffirm your desire to eat healthy. After particularly tough weekends of climbing or mountain biking, I'll either get a massive burrito from Qdoba, or eat a frozen pizza or two, enjoy the shit out of them, feel kind of gross afterwards, but be pretty happy with myself nonetheless.

To expand your horizons, I suggest wandering the produce section of a good grocery store, finding something you've never eaten before, and go home and find a recipe for it. Try to do that once a week, and you'll build a repertoire of things pretty fast. Plus, you'll learn to cook, and everyone loves a good cook.

As for specific foods, I think fatty produce are a gift for people trying to eat healthy, so things like olives and avocados are great. Also, melons are great, they're a good chunk of a meal in and of themselves, and hydrating.

Also, I think cardio is good for you no matter what, but I also have cardio related hobbies, so I get plenty of it anyway. It helps if you enjoy running or cycling.

Finally, I refuse to give up beer. And I'm climbing solidly in the double digits and progressing steadily, so I think I'm doing ok. Just don't drink excessively, as that's not good for you either way.

One of the best things in life is food, so don't go crazy limiting yourself from one of lifes great joys.

For me, refined sugar is the worst (candy, doughnuts, cake, ice cream). So cut that stuff out for the most part, but treats are good. Watch the carbs but don't eliminate them. Don't shop the isles at the grocery stores. All the real food is on the parimeter of the store. Veggies, Dairy, Meat, Bakery. Burn calories everyday some way.