Jenny loves to read: Fitness Friday: Nutrition

Friday, April 20, 2012

Fitness Friday: Nutrition

Today’s topic is Nutrition!

Last Friday I had my first appointment with a nutritionist, and it was quite interesting. When someone else asks you what you eat, it’s kind of like baring your soul. You realize, “Hey, I eat pretty crappy.” After this mutual non-judgmental discussion, we decide I eat too many carbs. So I am on a low carb diet, like a modified diabetic diet. After five days I must admit I feel pretty good.

Right now, the goal is to keep my carbs within the following parameters:

Breakfast 30-50 grams
Lunch and dinner 45-55 grams (I think that’s each, not total for both)
Snacks 20-30 grams

Stay away from tropical fruits, so eat more apples, pears, berries, cantaloupe. Eggs are wonderful and apparently you can have them every day. So I made an egg frittata over the weekend, and bring some to work every day for breakfast. I have to plan my meals or else I will eat crappy food.

Two other good tips I want to share are the following:

10 minutes before you eat, drink an ice cold glass of water with some lemon or lime in it. This gets the stomach juices going, signaling the brain that you are eating, thus when you eat you feel full faster. Also the cold water starts your metabolism because your body needs to heat the water up.
Psyllium husk fiber. I picked mine up at Whole Foods. Two tablespoons contains 8 grams of soluble fiber. We need at least 25 grams of fiber daily, and Americans only consume about 10 grams. Right now I’m only doing 1 TBS in the am and 1 TBS at lunch. Next week I may increase it.

Tracking is also important. When you write things down, it becomes real and accountable. The one tool that has helped the most has been using My Plate on Livestrong.com You can use this to track everything, water consumption, fitness, all your food. Seeing the numbers associated with my meals has been a real eye opener.

Overall I enjoyed my visit with the Nutritionist. She was friendly and helpful; didn't make me feel bad or anything. As part of my health benefits, I receive 6 free visits with her, so visit number two will be more focused. This first one was about getting started, becoming acquainted with one another, and seeing what works for me and what doesn't. So check into your benefits, and see what they cover. I didn't even realize I had this option until I poked around Blue Cross. If you don’t have this option, I will be more than happy to share what I learn. I am all about helping others and doing sharesies J

© Jenny Girl - 2012 "All Rights Reserved"

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extraordinaryordinarywhimsy 68p · 675 weeks ago

Awesome.
I'm watching my carb intake too.
It's brutal.

So tell me about this Psyllium husk fiber? Does it make you full or something?

2 replies · active 674 weeks ago

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Jennygirl73 95p · 675 weeks ago

Well we are supposed to have between 25-35 grams of fiber per day, but we only get like 10. This husk fiber, has 8 grams per serving, which is 2 TBS. I only take 1 TBS, am, noon, and sometimes pm. Depends on my day.
The fiber fills you up, so it aids in weight loss, and as it goes through your GI tract, it picks up the crap in your system, like fat, so you won't hold on to it all.

I haven't had any gas or anything, and I actually feel pretty good after a week. The powder is tough to take, so I have been taking it with lemon water. You have to drink it fast because it starts to clump up.

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extraordinaryordinarywhimsy 68p · 674 weeks ago

It sounds great.
Have you tried the powder in a smoothie?

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thomas morgan · 675 weeks ago

Don't waste another day allowing that nasty abdominal fat to kill your confidence as well as contribute to your risk for MAJOR diseases.
http://greatestviews.com/the-diet-solution-progra...

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thomas · 675 weeks ago

The only reason most people fail in their fitness goals is that they have good intentions at first to adopt a new lifestyle, yet after a few weeks or months, they abandon their good intentions and slip right back into their old bad habits that gave them the excess body fat in the first place.

Greatestviews

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harvee 36p · 675 weeks ago

This is great, Jenny. Unfortunately, I have to eat oranges and bananas for the potassium content (arthritis). I love breads and have to control myself there but I do need to lose quite a few pounds.

I'm off to have a glass of cold water with lime juice, before breakfast.

Thanks for the tip - checking with the insurance re a nutritionist visit.

1 reply · active 675 weeks ago

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Jennygirl73 95p · 675 weeks ago

Ah yes, arthritis is no joke. I love oranges, but bananas are hit or miss for me. Your welcome for the tip. I'm always happy to share :)

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Michelle 113p · 675 weeks ago

Great advice, Jenny! I think the biggest thing that my husband and I discovered after our juice fasting experiment is how to stop eating when full and just how little food it takes to get there. I was also amazed at stress eating - how that psychological desire for food can impact your entire body, how the desire overrides your body's natural signals. Take food out of the equation, and your body searches for other ways of reducing stress.

Good luck with your new healthy eating habits! Eating properly makes a huge difference in how we feel about ourselves and our outlook on life.

1 reply · active 675 weeks ago

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Jennygirl73 95p · 675 weeks ago

I am lucky that I have never been a stress eater. My hubby on the other hand, is a big stress eater. My issue, is given the choice I will eat pizza and chicken fingers 24/7, plus ice cream. I need to plan my meals ahead of time.

As for the stop eating when full, the fiber and lemon water have helped me with that.

thanks for the support! I feel pretty good after a week already :)

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bermudaonion 102p · 675 weeks ago

Are tropical fruits high in carbs? I think I eat pretty good at meal time, but don't always snack healthy.

1 reply · active 675 weeks ago

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Jennygirl73 95p · 675 weeks ago

Yes apparently they are...the sugar content is higher, so non or very few tropicals. The best tasting fruit of course :)

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stacijoreads 32p · 675 weeks ago

I'm writing these tips down! If the stinking weather would agree I would be out walking but I'm sure I use that as an excuse not to get moving!! I will...this week walk at least 3x's...

1 reply · active 675 weeks ago

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Jennygirl73 95p · 675 weeks ago

3x's is a good goal...I will check back with you on Wednesday :)

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Kim U. · 674 weeks ago

I like the tip about drinking a glass of water before eating, I've been trying to do that and it works pretty well.

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stacybuckeye 71p · 674 weeks ago

You are so awesome to share these tips with us! I'd never have guessed that my insurance might pay for something like this. My downfall is the planning. What little time I haver I'd rather spend catching up with friends :)
Definitely going to start the water before meals!

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Friday, April 20, 2012

Fitness Friday: Nutrition

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