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Nir
Senior Administrator
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Posted: 30 May 2006 12:25 pm |
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Dave Brown wrote: Boy! To me it sounds like your low-fat (I assume) approach has not healed your metabolism. I urge you to experiment with "healthy" fats to see how they affect your body's ability to regulate your weight.
Well Dave, your theory (voiced in a message on May 11th) about food cravings relating to lack of fat in my diet - it had its run but ultimately fell flat upon its face.
I fell off my maintenance plan again this weekend, and I do not think it was lack of fat! I had kept my fat intake around 33-38% of total calories, which were on target to hit a daily target of 1900. My fat the morning of that day was mainly derived from the following foods (I'm indicated sources of saturatred fat with a * star):
- squirty cream (dairy cream in a can)*
- cashew nuts
- cocoa powder*
- bombay mix
- corned beef*
- full-fat hard cheese ("cheshire")*
- brazil nuts
- dessicated coconut*
- sesame seeds
- olives
- golden pork crunch (fried pork rind)*
As I've said before, I do not think my over-eating stems from lack of fat. I think it has an eating-disorder or emotional root cause. I think that trying to ignore the reality of this situation is what gets me into trouble. I really do.
Sunday
After a generous breakfast (600+ calories, including the fat sources detailed above) and a productive visit to the gym, went home for a bit. Then ventured back out again towards Supermarket closing time (they close at 4pm on a Sunday, so that's still quite early). Picked up a few good items at the produce area (ripe avocado, cucumber, papaya etc.). I then spotted reduced bags of large soft-dough cookies (they call them "American style" over here). A bag of 5 cookies (about 1250 calories) reduced from its normal price of £0.99 to £0.50 (but a special offer means you can buy two of those bags and still only pay £0.50). I met a member of my gym in that section, but she wasn't interested in that deal as she was after a large pie to go with the dinner she was serving her family. I walked away. 5 minutes later I spotted Peter, my next-door neighbour and approached him about the cookie deal. He was more interested, so we both walked away with 5 cookies at a cost of £0.25. My gym serves complimentary coffee, so I went to enjoy my cookies there. Managed to give one of them to the woman staffing reception at the time (her other duties include being a personal trainer, and she is becoming a Body Pump instructor too). The important thing was that I managed to give one away. I tried to make those cookies last, but they practically melted in my mouth. I decided to go for the Sauna and eat the 4th (and hence last one) there. I felt a bit depressed about my failure. I didn't count or indeed record my eating for the rest of the day - but I certainly did eat. Mostly fruits and vegetables but also various fat sources (nuts, seeds) and protein too.
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Be A Cow
Senior Member
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Posted: 30 May 2006 09:46 pm |
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Eating a cookie in the sauna must be an experience :)
My gym doesn't allow food anywhere--it seems strange that yours does. But then, your gym must be a special one if they have coffee on a regular basis, and, of course, those monthly member-thank-you-buffets/receptions.
Maybe, since you seem to know that your eating issues come from something besides proper nutrition--you should focus on that area?? (I couldn't quite decide if I wanted to say that last thing--I don't want to be annoying--and I don't always like advice . . .)
Anyway, good luck avoiding store deals.
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suenos
Moderator
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Posted: 31 May 2006 03:02 am |
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| Well, since someone else mentioned it first....I gotta admit I have been a bit confused about your gym's monthly buffets:). And I think if I tried taking a cookie into my gym's sauna I'd incite a riot!!! Is this just a difference between gyms in the US and UK?
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Nir
Senior Administrator
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Posted: 31 May 2006 12:30 pm |
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The monthly gym member evenings, which are often catered (the last one included a buffet and free wine) might undergo another change, as the gym events coordinator handed her notice yesterday.
The gym lounge area boasts the coffee/tea/juice bar. It is one of our gym's "unique selling points" that they don't charge for a cup of tea/coffee/juice (there's also free DVD hire for one night).
Eating in the Sauna is, I am sure, forbidden. I just snuck it in and hoped to get away with it!
Yes, my declaration that I suspect I have an over-eating or binge-eating disorder is in the hope that I will finally accept that this is something I need to devote more of my resources to tackling head-on. So far I've repeatedly shied away from doing this. Mind you, I have noticed that if I mention this suspicion to some people, they are very (almost agressively) trying to suggest that I'm making something out of nothing, just trying to draw attention to myself.
Monday
In the UK, that was a Bank Holiday (a national holiday - most people were not working). I was walking around the shopping centre ("mall") on way back from gym. Near McDonalds there was some promotion. You couldn't quite see what it was because the queue was so busy. I joined it and emerged on the other side with a free box of 12 Krispy Kreme doughnuts. Apparently they're coming to town: a shop will open in the mall in July. I gave one away to a stranger. The other 11 went in my mouth. The last 4 were heated in a microwave and went down quicker than the rest. It is impossible to eat thesee ones slowly though. Dougnuts have to be even worse than cookies. Earlier that day I thought that I should limit my 'mistakes' to a 100g bar of milk chocolate. I wasn't banking on those dougnuts appearing.
Tuesday
Back to work, some limited normality restored - for a while. At noon we had a meeting when some shock news  was delivered to me. The company I've been working at for the last 11.5 years (i.e. since graduating from University) is to cease trading and I am to lose my job shortly! Life at this point is a bit surreal and I'm giving myself additional license to do whatever I want. In this case, before the gym I got a 20g bar of chocolate, and after the workout I went to the supermarket and got a one-litre (760 calories) carton of Neopoletan ice cream and a 150g packet (750 calories) of bombay mix - and finished them both. These were both premeditated, and "full price". Compared with the ice-cream, the bombay mix was more "value" in terms of enjoyment-per-calories.
[If anyone has feedback or comments they wish to make, they are always welcome. Otherwise I wouldn't be putting my diary in such a public place!]
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Corina
Distinguished Member
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Posted: 31 May 2006 05:47 pm |
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Nir,
I had a binge problem this past month and April. So far, I haven't binged in four days. The first thing I do in the morning is spend some quiet time with myself and say a little promise to myself that I will not binge on anything for the day. But, my trick is to allow myself one small treat in the evening so I don't end up craving something the next day and binge on it.
There also may be some lingering issues you may have that causes the binges. I would say to try to get to the heart of the matter. My problem I believe, was that I was over obsessive about the calorie counting/weight loss thing that I wasn't enjoying life and went out of control and binged to make up for it.
I'm going to challenge myself for the whole month of June not to binge on anything. It'll be 30 days of not binging. Maybe you should do something like that too? Just a thought!
Corina
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Be A Cow
Senior Member
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Posted: 31 May 2006 09:01 pm |
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I'm sorry about your job!! I hate added stress :( It usually makes me go off in the food department as well; food usually seems to just HAPPEN to you, Nir--but be careful about the planned trips to the store for bad things :)
As far as people thinking you're being over-dramatic, my sister sometimes says that (my family is the only ones that are aware there is a real problem) she doesn't think I really have any sort of disorder. She just thinks I'm a little too obsessive over food and weight.
I was reading something recently that said donuts are the worst sort of food--refined carbs, deep fried, and coated in sugar--which made me really sad, since they are one of my favorite things. But I have avoided them since reading that.
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Peter
Founder, caloriesperhour.com
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Posted: 31 May 2006 10:08 pm |
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So sorry about your job. People will tell you something good will come out of it. To look on the bright side. And you will be justified in wanting to kill them.
In my case, however, it was true.
I lost my job of over 20 years when the company was slowly dying, and it led to an early retirement... which led to my hobby... this website!
Best years of my life.
I hope you find something soon,
Peter
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Nir
Senior Administrator
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Posted: 1 June 2006 11:28 am |
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Wednesday
Was still in Bedford (where I am still working my notice period). Fancied some chocolate, but I'm aware that, in this town centre, you can't cost-effectively buy a small amount of chocolate. So went to PoundLand and bought a 300g bag of wrapped chocolates for £1.00 (the kind of bargain which isn't very compatible with dieting (1600 calories) or health (hydrogenated vegetable oils)). When I opened the mystery bag, it turned out to contain 20 individually-wrapped chocolates (Nestle and Cadbury brands.) Each was small enough that I didn't give it much thought (even though each was approximately 100 calories). I was done with them in no time. [Perhaps the next time I'm feeling self-destructive in Bedford town centre, I should spend a similiar amount on dried fruit like chopped dates?]
Corina wrote:
There also may be some lingering issues you may have that causes the binges. I would say to try to get to the heart of the matter. My problem I believe, was that I was over obsessive about the calorie counting/weight loss thing that I wasn't enjoying life and went out of control and binged to make up for it.
There is no doubt that I was becoming unsatisfied with the amount of personal time that was consumed by my calorie counting and the feeling of restrictiveness (ever-more-complicated counting systems on my part), and that this contributed to having "had enough of this".
Mind you, Sunday, Monday, Tuesday, Wednesday - I can see where this is going! I've decided to go back to some form of counting today (Thursday) so we'll see how that works out. Things I will be counting today:
- calories (to hopefully keep them to target, and feed them in gradually)
- protein - but only in protein-rich foods - to aim for a high figure / percentage
- fat - very rough measure of fat-rich portions
- weight of heavy food items (fruit/veg/drink) - I need to restrict these! which is a real pain as we all know that drinking and eating fruit/veg can help you feel full.
[This is a regression to one of the simplified counting systems I was using some time back.]
Hopefully counting will work for me, ensure I am kept satisfied, and not cause a rebellion come going-home time.
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Nir
Senior Administrator
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Posted: 1 June 2006 11:37 am |
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When picking suitable things to binge on (if there is such a thing), why am I gravitating towards cookies, doughnuts, chocolate, ice-cream - when I know that I could minimise the damage (relatively speaking) by picking on dried fruit, nuts or bombay mix? (which at least all have fibre, no hydrogenated oils, and in the case of dried fruits, less evil forms of sugar) ?
Last edited on 1 June 2006 11:40 am by Nir
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Corina
Distinguished Member
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Posted: 1 June 2006 11:16 pm |
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Nir,
I do agree that putting restrictions on yourself only worsens the situation. Why not allow yourself some of your favorite stuff every day, but include it into your calorie amount?
But, maybe you just need to conciously tell yourself "I can have this ________(fill in the blank) but only have one.
Corina
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Nir
Senior Administrator
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Posted: 2 June 2006 11:53 am |
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actually I think the restrictiveness came in the form: not of what I was allowed to have, but how much hassle it was to eat: every food had to be pre-portioned, usually in a 25-calorie portion. I had to know how much protein and fat it had (so I could add to the total). I had to check that I could have that many calories (based on a formula that said how many calories I should have had up to this point in the day). I was trying to keep protein at a narrow range of values, and I had targets for fat as well, so did the food I was about to eat fit with those targets, given what else I've eaten so far? so restrictiveness was expressed in terms of how much administration I had to carry out to eat each thing! (the upside was that I was counting protein even in things that were not protein-rich, so I didn't have to have too many protein-rich things because protein got taken care of by every-day things, ditto fat to an extent, and I could have quite a bit of variety).
I am now trying to do some counting (which will keep me within a structure, which is useful - as without it I just seem to eat whatever) but keep the system so simplified that it won't hinder me too much. There is still a price to pay for variety: if I want to count my Tuna, but I don't want to eat an entire tin at one sitting, then someone (me, unfortunately) has to open that tin, drain it, and divide it into 5 small portion bags! It is just a question of how much of that I'm willing to tolerate - given that when I let go of this system completely, I don't seem to be able to manage.
Thursday
I went back to a simplified form of counting (as detailed in previous post). I've also increased my expectation of how much protein I shall consume. After work I got myself at 250g bag of dried prunes (160 calories per 100g - 400 calories for the bag). It did mean that my time-to-eat-next got pushed to 8:40pm but that was fine as I was going to be busy in the gym for much of that time [or looking at it another way: it was a meal to give me energy for my forthcoming gym workouts]. I almost gave way and bought something in the supermarket after the gym, but I didn't. (partly because they had some broken bits of pastry to try in the bakery area - I tried a few and they didn't do anything for me - and then decided not to buy anything (like bombay mix) and just leave). At home did some snacking. Pre-portioned a 1400-calorie bag of raisins into 100-calorie "mini-binge" portions (larger than my usual 25-calorie portions). Made myself a 100-calorie portion of NevD's protein-cookie-dough (my adaptation of his chocolate-oat-bars) too.
One day at a time.
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suenos
Moderator
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Posted: 2 June 2006 06:51 pm |
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Nir wrote:
Yes, my declaration that I suspect I have an over-eating or binge-eating disorder is in the hope that I will finally accept that this is something I need to devote more of my resources to tackling head-on. So far I've repeatedly shied away from doing this. Mind you, I have noticed that if I mention this suspicion to some people, they are very (almost agressively) trying to suggest that I'm making something out of nothing, just trying to draw attention to myself.
I can totally relate to this. If I can deny (to myself) that a problem exists, I don't have to muster the mental/physical/emotional resources to deal with solving it. Of course, this always ends up blowing up in my face, leaving me wondering "why did I wait so long to take care of this?"
I'm wondering if the "some people" are being dismissive of your suspected eating disorder because you are not overweight.
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CapeCoddess
New Member
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Posted: 4 June 2006 04:54 pm |
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they had some broken bits of pastry to try in the bakery area - I tried a few and they didn't do anything for me - and then decided not to buy anything
It amazes me how often trying little bits of something is satisfying. When I go shopping at BJ's (a warehouse store) and they have samples of cheese cake or whatever, when I just have a sample and walk away I'm very fine with that, and have no cravings for more.
So why is it that when I bring the whole cake into my house I have to eat it all??? And usually in one sitting!:?
For me, that frugal thing, the game of beating the system, of getting the best deal, is a big part of my problem. Maybe it would behoove us to "break the bank" and buy just one donut instead of accepting the box of a dozen. Or take one out of the box and throw the rest away before getting into the car.
Ouch!!!
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Nir
Senior Administrator
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Posted: 5 June 2006 02:54 am |
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suenos wrote: I'm wondering if the "some people" are being dismissive of your suspected eating disorder because you are not overweight.
Could be (as indeed I am not).
Friday
During the early part of the day I was counting my 25-calorie portions, and trying to make most of them protein-rich portions, but I was also trying to restrict them to 3 portions per hour (recognising that I'll probably eat something else 'unplanned' later on). 3 portions per hour would give me a total of 1350 calories for the day. By 4pm (almost going-home time) I started eating extra. I started eating a 300-calorie tin of chicken curry, which I finished about 45 minutes later (technically a medium-source of protein - about 1/3 of calories from protein). I went to Holland and Barret's to ask about Iron supplements and there was a sample of bombay mix (perhaps 100 calories, perhaps more). Then (5pm) I helped myself to a 100 calorie serving of raisins that I had with me. At 6pm after getting of a bus, Waitrose were demonstrating Mars and Snickers ice-cream bars - I had a couple of small sample servings - and then a couple more. I had plenty of energy at the follow-on stationary-bike cycling class and spent at least two music tracks exercising at 90% of maximum heart rate, which I hadn't done for a while and was impressed with. I analyzed my eating pattern with the instructor and we agreed that the extra fuel could have had something with my energy availability for the workout.
Post-gym I spotted some cut-price asparagus at the supermarket. I called mum to ask if she wanted to share in the loot (ulterior motive: I was carrying semi-heavy stuff, personal posessions from soon-to-be-ex-workplace that I'm lugging back homewards and wanted a lift home). She was very excited, but unexpected delays drove me out of my mind as I had to wait 45 minutes for her to arrive (she was delayed by car breakdown). I wasn't expecting to go back in the supermarket but mum wanted to see for herself. The repeat visit had me purchase more bargains that became available but also got a packet of bombay mix. The good intention of splitting it into 100-calorie-portions somehow didn't happen. I poured it into the container I would have used for splitting into portions. I stirred it with the spoon (to keep it mixed evenly as I divided it into portions). Then I just ate it with the spoon instead of dividing it into portions. Yes, I ate it slowly, taking over 1/2 an hour, but it never got portioned! A 750-calorie binge! so I'm not sure quite how good a day it was.
Earlier in the day I called the Doctor. The result of last week's blood test was in: I have low levels of Iron in my blood and have been asked to take ferrous sulphate 200mg (Iron) 3 times daily, for a couple of months, before booking myself for a repeat blood-test to see if this has helped improved my Iron levels. At the end of Friday I still had not purchased the Iron supplement.
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Nir
Senior Administrator
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Posted: 5 June 2006 03:05 am |
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Saturday
I thought I was doing some sort of counting at the beginning of the day, as I packed with me a diary-sheet. I didn't know how much alcohol I was going to drink at Strawberry Fair (.strawberry-fair.org.uk/) so I packed 3 lots of 100ml vodka (240 calories in each serving). In the event I had all three. I treated myself to a litre of neopoletan ice-cream when arriving at Cambridge at noon (it was quite sunny; 760 calories). Then at 5.30pm, on the way home and quite drunk, I reasoned that the best thing would be to purchase a 2-litre tub of chocolate ice-cream (probably 1500 calories). I ate most of it on the bus home. I was stuffed/bloated (it was a struggle stuffing it into my mouth and I regretted eating that tub as soon as I completed it -why did I have to eat every last bit???). Later on that evening I still ate 300 calories' of raisins and 200 calories of bombay mix. I had plenty of protein throughout the day [yogurt, cottage cheese, tuna, pink salmon - some of which got logged in that diary, which got abandoned halfway throughout the day!]. Alcohol partly to blame, but I only drink once in a blue moon. If strawberry fair happens next year, I'll go again. [ps my friend took a later bus and arrived 2 hours later. He then stayed at the fair as I was getting the going-home ice-cream but we met on the bus going home]
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Nir
Senior Administrator
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Posted: 5 June 2006 03:22 am |
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Sunday
didn't start a diary, but planned to follow the rules I was intending to follow on Saturday: eat plenty of protein-rich foods. Had a protein-rich breakfast, a good gym workout (reaching 80-85% of heart rate without much effort in the 45min cardio bit, then enjoying the conditioning hour which went like a breeze) and post-workout protein lunch. Then I walked into Let's Eat which sometimes has interesting products. It had a 50p sale and one of the items was marked down from £4.25. It was an American product that's not normally sold in shops here ("Kraft's Baker's chocolate", as mentioned in suenos's diary before she swapped it for cocoa powder). I fancied trying it - so I had 1000 calories of chocolate in my possession and soon enough in my mouth. I did slow down on the protein for a few hours though, so it is possible I evened out on the final calorie count (not sure). In the afternoon (3.30pm) popped to the supermarket to hunt for bargains. Emerged with some vegetables. Then popped for an unplanned workout at the gym (I didn't have my normal gym kit with me but was wearing clothing suitable for a workout). Surprised myself on the stair-master by reaching 85% of max heart rate in just 5 minutes. Sometimes it takes me 20 minutes to just get to 75% or 80%. Could it be the chocolate? or perhaps the Iron tablets? (got them in Cambridge on Saturday, just before buying the ice-cream). Also got weighed. My body-fat was 10.1% in the morning, now it was just 9.0% (this is with resistance being measured across my feet). My weight only varied by 0.2 kilos between these measurements. An example of how widely and wildly this type of body-fat-equipment fluctuates. Went home and listened to the hypnosis CD twice. continued eating mainly protein. Divided the rest of the dessicated coconut into 100-calorie portions so it wasn't all in one big jar. I'm going to see about going to bed now without eating any more - I hope I'm succesful!
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Nir
Senior Administrator
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Posted: 6 June 2006 01:46 am |
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Monday
My friend (an ex-work-collegue) lives in the town where I work and ever since he returned to also work in that town we've been meaning to meet for lunch - but never do. With my job-loss soon I won't be working in that town so we've been trying to make that happen. He has just become a father for the first time so he has taken some time off work. We finally met today. We've often talked of going to a buffet restaurant so I was readying myself for an indulgence. He wasn't a hungry and I felt like too much of a pig  to eat a buffet while he just sat next to me. We went food shopping at Farmfoods instead. I got some Golden Pork Crunch (a food that has 60% of calories from protein, the other 40% from fat - lean enough for me, and given that I'm feeling easy about fat and dubious of carbs at present, now is the ideal time for me to enjoy it). I "solved" my buffet problem too - I was to buy a one-litre tub of Waltz ice-cream (for a bargain £0.85) which would be 1000 calories, and skip the buffet (which was still on the cards at this point). The buffet could easily have been much more than 1000 calories, of course.
In the office after lunch, I opened one of the 9 puckets of Golden Pork Crunch. I'm not saying that cottage cheese and yogurt aren't delcious, but with golden pork crunch being a snack like crisps ("chips" for you Americans) it really lends itself to snacking. The packet has 71g of protein and 472 calories. I was halfway through it very quickly.
Decided to leave work 10 minutes earlier than usual, catch an earlier first bus, get off at Farmfoods and get another tub of ice-cream (and still make my connection so Iwouldn't miss my 6pm gym workout). Logistics went well, except I did feel a bit stuffed in the stomach area during my workout. [that's one litre of Banoffee Pie and one litre of Chocolate Brownie flavour ice-creams under my belt]. Finished the Golden Pork Crunch packet. At the supermarket was a good boy and just bought Celery, not even going to the bakery area. I think it is safe to say the damage today has already been done!
I'm wondering whether I'll stop at Farmfoods on the way to work tomorrow to try the third and final ice-cream flavour. In the meantime my house isn't quite as "clean" as far as calorie-dense non-protein foods are concerned. I don't need to go to the supermarket to have a binge at home. It'll talke a while to "clean" it (especially if I'm doing it by eating those foods). I sampled some slices of bread today. My mainly-lean-protein approach isn't working just yet...
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Nir
Senior Administrator
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Posted: 8 June 2006 03:59 am |
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This diary has had gaps when I've not written for weeks at a time. When I had a plan and been following it. I'm very much still in a "shame" period with plenty of binge behaviour, and my head is clearly not screwed on. It is probably a good idea if I record what I've done, and why I think I've done it, so I can go through this when I've "sobered up", so to speak.
Tuesday
Morning: as predicted on Monday night, I felt I "deserved" another litre of ice-cream and that I would be able to pick it up on Tuesday morning on the way to work. This didn't go quite as smoothly as planned. Sure enough, I was the FarmFoods store at 7.55am, but I misremembered their opening times. You see, I used to start work at around 8.30am and I was able to do some early morning FarmFoods shopping without being too late for work. My hours of work changed (I start at 8am) but FarmFoods still opens at 8.30am. Decided to catch bus to work and abandon FarmFoods. Bus didn't turn up for a while and it was getting nearer to 8.30am. Changed mind again and decided to go for ice-cream. (after yesterday's Banoffee Pie and Chocolate Brownie, 3rd and final flavour was Lemon-Meringue Pie. one litre, 1000 calories).
Working Day: largely followed my "plan". If I was "being good" then my current idea of a plan is this: a serving of 10g of protein is between 40 calories (for example 3 egg whites, 100% of calories from protein) and about 100 calories (cooked chunks-of-chicken, about 40g, 40% of calories from protein, 60% from fat) with various other protein sources falling in that 40-100 calories-per-serving range. When I open a tin or a packet of a protein-rich food (defined by me as being 40% of calories or more are from protein) I divide it into 10g-of-protein servings. The aim is to have roughly one "serving" per hour. If I miss a serving, the next hour I'll have two instead. Fruits/vegetables: not counting them but trying not to go overboard either. Indeed, not using paper to record my progress through the day at all, so this delayed electronic record is all I have.
Work-to-bus: no event; bus-to-gym: no event; gym: kept eating my protein; gym-to-home: no event, left supermarket empty-handed
In the gym, Gemma was one of my favourite instructors. She announced that she was departing last Tuesday and today we had another instructor, by the name Kelly. The first hour was Body Pump, which is high-rep weight-training (low weights: or rather, as high as you can tolerate working a particular muscle group for 5 minutes with). One virtue of Body Pump (and other BTS - Body Training Systems) is that instructors are supposedly interchangeable (to the benefit of participants and gym-administrators) as workouts run to predictable choreography. Once you learn the choreography you know what to expect and can therefore focus on putting more into your workout (in this case, increasing your weights). Boredom is dealt with by completely replacing the choreography (the music and the precise format of the exercises) every 2-3 months. So what does Kelly do? she plays a mixture of songs from various different releases. Some old, some very old. Like a DJ playing her favourite music, "mixing it up". I didn't know what to expect, and ended up using lower weights than usual (to be safe).
The following hour was Body Combat. This was a favourite cardio workout format of mine, which I abandoned a few months ago but am re-introducing into my schedule. Last week I was featured in instructor Lou's video (that she has to send to BTS in order to get a qualification). Tonight the class was with Kelly. Again, the same problem! she is being a "DJ", mixing it up, old songs from various releases. I've either never done these songs at all or have done them so long ago I've forgotten the choreography. In this type of workout, if you are unfit it makes little difference as any movement is going to be good for you, but I'm fit enough that unless I exert myself I will not sweat or raise my heart rate appreciably. So it was disappointing (compared to last week). Hopefully she'll use EXACTLY the same old songs next time, so eventually I'll learn the choreography and my exertion will go up.
Evening: So I'm home, followed the "plan" all day (after that 1000-calorie deviation in the morning). Am I doing alright? er - no! I have two thoughts in my head: (1) for someone who is supposedly dieting, and who cannot handle "bad" fods around them, I do have quite a selection to choose from, and whilst some of it is pre-portioned in 25-calorie (old system) or 100-calorie (newish system) portions, some of it isn't even portioned at all. For example about 3 months ago I put a sliced loaf of wholemeal bread in the freezer (it was £0.10, seemed like a good idea at the time. Bread hasn't usually been a binge food for me). Also, I've had an entire (400g) block of cheddar cheese in the freezer since February 2004. That's 2 months before my last flat-move (i.e. it moved with me). That one was a relic from Atkins days (late 2003/early 2004). (2) Recall that I was briefly toying with a Pizza Hut buffet on Monday, but my friend wasn't hungry so I did ice-cream instead...
So naturally, the evening becomes all about using these ingredients to make my own home-made pizzas in the "grill" that's built into my microwave oven. (or, if you want to get technical about it, "cheese on toast"). Toppings include pre-cooked vegetables such as green beans, celeriac, brussel sprouts - as well as cherry tomatoes and black olives. High grill setting (1) proves more workable than the other two lower settings. Part of me feels I'm doing "good work", getting rid of these dangerous "bingey" foods which unwittingly I've allowed to lurk in my home.
Wednesday
I'm on holiday today. I've planned to do an early morning workout (Body Pump, 9.30-10.30am). When I booked this day off, some time ago, the plan was to work out with Gemma (who has since left her job at short notice). Other than Saturday and Sunday, Wednesday is the next best day for a mid-morning workout at my gym. On Monday afternoon I telephoned the gym and the general manager told me the class was going ahead and taken by John, the Health and Fitness manager. But he's got Kelly (from yesterday) to cover the class instead. As I've spent the last 10 minutes venting my concerns about Kelly to Safron (who I work out with on Saturdays - indeed I remember dragging her into her very first Body Pump classes), discovering that Kelly is my instructor this morning I decide to talk to her about my concerns (see above). It turns out that she can't afford to buy the new Body Pump choreography at present, but she's going to use exactly the same songs today as she did yesterday (so I know what to expect). I have a good workout and I use weights at the high end of my range for all the tracks. Afterwards I identify that one of the participants in our rather small (5 people) class was the Australian girl that used high weights in the Chest track last December. We have a chat about this (her use back then of 17.5 kilos on her bar contributed to my wanting to improve my chest strength - and in those 6 months I've gone up from using 12.5 kilos then to using 17.5 kilos for a while and then increasing to 20 kilos in the last month).
11:00-12:00 is all about ice-cream. I pop into two supermarkets on the way out of the gym. One thought in my head relates to FarmFoods. That shop is in Bedford (and even then, generally out of my way) and in regular supermarkets it is rare to be able to be able to spend £1.00 or less and end up with any "luxary" flavours (like "Chocolate Brownie"). What can the supermarkets next to the gym deliver for this price? The best "Iceland" has to offer is "Rum and Raisins". This is for £1. It is a two-litre tub, which is bad news as I know if I get it it, I'll be eating the lot (and then I'll feel stuffed, if my experience on Saturday can teach me anything). I then go to "Sainsbury's". I contemplate the one-litre Neapolitan again (£0.68, 760 calories). Why is it less satisfying than those luxary flavours from Farmfoods? Obviously it has less 'bits' in it (which might explain why it isn't 1000 calories per litre) but has the fact that it comes in a carton, rather than a one-litre plastic tub got anything to do with it?
As always, I also contemplate the "Basic Choc Ice" product. 10 units, each is 70ml, with chocolate-flavour covering. (£0.37, 570ml, 870 calories). Always appealing because of its low price, but one seems short-changed as it has plenty of calories and not much in the way of volume. I then notice that the "Skinny Cow" ice-cream "sticks" ("cookies and cream" flavour) are currently on special offer (£1.32 instead of the usual price of £1.99) and decide to experiment. One packet is 440ml and 360 calories. Much better numbers than the "Basic Choc Ice". I pay and go outside to eat in the sun. I discover how they do it: ice-cream is indeed on a stick, but it isn't covered! In fact, calories-per-100ml are very similiar to the Neapolitan.
I think some more about the "Basic Choc Ice". The ice-cream will be a very basic vanilla, 65-70 calories per 100ml. The chocolate-flavoured covering will share some properties with chocolate. I make some assumptions: ice-cream is 70 calories per 100ml, covering is 500 calories per 100ml (arbitrary number, and assumes 100ml is approximately 100g for that material). I then solve 0.7x + 5(570-x) = 870 which gives x=460, i.e. 460ml of ice cream to 110ml of chocolate covering, with calories at approximately 320 and 550. chocolate-flavour covering makes just 19% of the volume of the total "Choc Ice" but contributes 63% of the total calories. I have to stop thinking about this product as ice-cream with a bit of chocolate around it, and start thinking about it as a 110g bar of chocolate with an extra 460ml / 320 calories of vanila ice-cream thrown in!
I resist the choc-ices, and similiarly the rum-and-raisings two-litre offerring. I go back in for the litre of Neapolitan (£0.68, 760 calories) with no covering, reasoning that I can always go back for another litre if I wanted to. I start walking away to ensure that it is less likely. I walk homewards (while eating with a plastic spoon). Totals so far: 1440ml, 1120 calories.
I go past pizza hut. (recall my home-made pizza efforts last night, and passing up on pizza hut buffet on Monday at lunch.)
12:30-14:30 is all about pizza! once the ice-cream is finished I walk back to Pizza Hut. I am seated and my order is taken (£3.99 for unlimited pizza. I forgoe the £1.50 upgrade to ice-cream-factory, as I've only just finished my desserts...)
I start piling it on the plate. My deal doesn't qualify me for salad, so I'm determined to enjoy as many toppings as possible. I eat as little of the base and crust as is possible. Just cheese and topings (the base is from frozen and the cheese and topings separate from it very easily). I don't eat quite as slowly as I would like and it is time for a second plate before I know it. I didn't count slices but I counted three large (330ml?) glasses of water. Sat mostly reading for the last 45 minutes, wondering if I'll get "more room" - I didn't. I walked out of Pizza Hut in pain, barely able to walk! Got home just after 3pm and fell asleep till about 7pm. I may have been quite full after two litres of ice cream on Saturday, but this was something else! Both involved disomfort and stomach pain so it is difficult to explain/describe the difference, though.
19:45-20:15 is more ice-cream
Woke up at 7pm and through the window it seemed as though it was still sunny. I could also see if there are any late bargains in the supermarkets - right? The sun was just an illusion, oh well. As I'm walking towards the supermarkets (and I'm no longer stuffed with pizza), all my earlier calculations about chocolate-covered ice-cream are out of my mind as I reason that if I were to buy this product and stir it all up, I should surely end up with a luxary ice-cream product (ice-cream with chocolate bits inside) for just £0.37 - makes sense, right? hmmm. I walk into Waitrose first, and the guy is working there today! I have a stack of vouchers. Lots of them but they all expire at the end of this month. Each gives me 50p of my purchase but usually it has to be at least £1.50 to use one voucher. This guy though will allow me to use any number of vouchers without complaining. I head over to their ice-cream selection. They don't have much in the way of ice-cream but they do sell the bars. I go for a £1.99 pack of 4 Snickers bars (altogether roughly about 200g, 200ml and 720 calories). I also pick some blackberries and a turkey sandwhich which together are £0.35. I use 4 vouchers and pay £0.34 for the entire purchase. I eat the insides of the sandwhich and throw all the breads away. The blackberries need washing so they wait until I get home. I pick some Cabbage&and&Leek at Sainsbury's (pre-cut so very easy to cook). I start walking home and attacking those Snickers ice-cream bars. They're very nice and they disappear just like that. I guess that eating chocolate that has potentially quick-to-melt ice-cream is only going to make you eat it quicker than usual! Whatever happened to that earlier idea of mixing it all up and eating it like luxary ice-cream-with-bits-in? Another tick against combining ice-cream with anything else!
So, yesterday had (partly) been about binging with things I could find at home, today had been (again) about buying things in the shops (and a restaurant buffet). Ice-cream has featured on Saturday, Monday, Tuesday and Wednesday. Pizza has been in my thoughts on Monday and then a home version on Tuesday and a buffet on Wednesday.
Things are not looking good. Do I still have a goal? What is it? It certainly isn't in the fore-front of my mind. Could this be why it is all about food and not about eating healthy or dieting? How bad will my numbers have to get before dieting is a priority again? It is 1am local time here, I've been typing this for perhaps 2.5-3 hours, so I do wonder whether anyone will read it! Goodnight.
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Peter
Founder, caloriesperhour.com
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Posted: 8 June 2006 09:49 am |
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As of this moment your diary has been viewed 5,141 times. You are not alone!
Peter
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Nir
Senior Administrator
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Posted: 8 June 2006 06:12 pm |
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Peter, unless you're revisiting my diary every hour to look for developments or boost my ego and the page count, there are indeed 40-odd readers, be they fellow cph regulars (hi people) or newbies opening the diary by mistake.
Thursday (part 1)
It is 3pm local time. Started the day vaguely intending to follow "the plan". The plan is a bit a vague, it doesn't specify how all calories are to be obtained. After having 10g of protein from 100 calories of chicken, I decided it would be OK to make myself a home made pizza (one slice wholemeal bread from freezer = 100 calories. 25g cheddar cheese = 100 calories). On bus to work I even reasoned that somehow this 200 calorie treat was a good choice as it adds up to 10g of protein (unplanned - as I decided not to look at protein from sources where less than 40% of calories are protein). Anyhow by 8am I was planning my next diversion. Got off bus one stop early [is Nir keen on exercise?] to stop off at supermarket and buy myself some Bombay Mix (£0.44, 150g, 750 calories). The plan was to divide it into 100-calorie portions (of which there should have been 7.5). By the time I finished dividing it, in between munching, there was only enough material for 6.5 portions! Then nothing particularly interesting for a few hours (some work done, some protein consumed, some more bombay mix consumed). A co-worker unhelpfully implanted the idea of ice-cream in my head, but I don't need much encouraging. I got the 2-litre chocolate soft-scoop (£0.89, 2-litres, 850g, 1530 calories) (the one that made me feel stuffed on Saturday). Did take 45 minutes to reach the bottom of that tub, but the damage has been done. That tub boasts 30g protein, if that's any consolation to me - it isn't really. Another day already "ruined". [Or will there be more to tell?].
At this point, I don't know if I'm indulging because I want to or because I have to. You know those metaphorical alcoholics or smokers who can "stop any time I want to, just choose not to" (but really they can't). Well I don't know if I'm one of those unless I really decide that I _want_ to go back to a healthy regime - even if it means "denying myself" things.
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Nir
Senior Administrator
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Posted: 9 June 2006 01:15 am |
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Thursday - part 2
At 6pm I was disappointed to weigh in at over 58 kilos (2-3 kilos more than my usual!) in the gym. Could this shock me into getting back to a routine? The workouts (Body Combat, Body Pump) were with ace instructor Greg. Another weigh-in (surprisingly, I'm essentially the same).
Off to the supermarket. Could I start a new leaf? At the reductions counter picked up some spring greens, a buttercup squash, a couple of heads of broccoli, half a swede, and runner beans. Then of course I had to walk around the shop - and pick up some free samples at the bakery. Then I had the urge to pick a 'bargain' from the central isles - it was either going to be £0.19 tortilla chips, or £0.25 chocolate (both would have been 100g and about 500 calories). I plumped for milk chocolate. (The whole shopping basket was then just £0.90 - that's why I do the late-night shopping trips). I devoured it on the way home. A couple of people were carrying familiar boxes. Thinking back to Monday May 29th (a week and a half ago) these were boxes of 12 Krispy Kreme dougnuts. They must be running the same promotion again! I started speeding up, but of course the shopping centre was closed at this time (8.20pm) and the promoters long gone. You can be sure I would have picked the doughnuts if I had the chance though (and this time I would have microwaved them, as they're nicer that way).
For the next hour or so, busied myself cooking all the vegetables I picked up. A reasonably benign activity. I don't think there is time for any more damage today. Perhaps I'll turn over a new leaf tomorrow. Perhaps not. We shall see.
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CapeCoddess
New Member
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Posted: 9 June 2006 07:58 pm |
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Nir, when I'm in binge mode the only way I can stop eating the junk with any certainty is to find out what's eating ME, to sit quietly and ask myself what feelings/situations am I trying to avoid. And I like to write or type it all out.
Right now I may be in avoidance mode about having lost my job this past Tuesday. But for some reason today I've jumped into hanging out on the computer all day instead of eating....so far. And yesteday it was walking all day long. Wednesday it was all about obsessing on a nutrition program I downloaded. Preferred avoidance methods to binge eating maybe, but nothing else is getting done. I'm avoiding my future. *shrug*
Whatever....good luck to you on getting back on the wagon. Good luck to both of us.
CC
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Nir
Senior Administrator
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Posted: 11 June 2006 12:08 pm |
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CC: I'm not sure what my issues are. I can have a guess though.
- taking advantage of deal or a bargain or a freebie seems important (ok, so I'm technically jobless as well (got my notice on May 30th) but I'm always like that, even when employed)
- hate seeing things go to waste (you should see the things I try to rescue - not just high calorie stuff, vegetables too)
- I've had enough of counting calories, of weighing things, of a ritual of eating where administration takes longer than consumption, of eating by rules and portions. I now remember rebelling against this back in 2004. Well, I restarted counting this year but eventually rebelled again.
- When I reach my 'goal weight' I do get cocky about what I could eat - or rather, restrictions seem unreasonable (because I'm so good at loosing weight) wheras now, after 2 weeks of binging and 2-3 kilos gained, I'm likely to (eventually) be scared back into a reigime.
I love your binge-avoidance distraction idea. I'm going to try to sway towards it [a mixture of exercising, shopping, sun-bathing, reading, using computer, preparing food and perhaps filing/tidying]. It certainly can help if I find something non-eating todo and before I know it another 1.5 - 2.5 hours have passed and it is time for another "scheduled feeding".
Friday
I was given a caramel shortcake by the boss (a treat for looking busy?) I recall I once worked out those are 400 calories. After work spent 10 minutes hunting for those free dougnuts. I *knew* that if I found them I wouldn't be going to the gym. In the event I didn't find them so I did my Spin and Abs classes at the gym and didn't buy any rubbish at the supermarket. I think I had a mini-binge on available calorie-dense stuff in my flat before going to bed [can't remember - and no written record]
Saturday
Very sunny, spent most of day outdoors. England was playing Paragway (World Cup) and this was relayed on a big screen in an outdoor area I might normally use for sunbathing. Worked out in the gym in the morning (even though Body Pump class was cancelled at short notice - I think the gym cover-teacher arrangements need some work. I wrote a complaint to the manager). I had vegetables and portions of protein with me. I picked freebies here and there, but nothing too destructive. At 5pm though I spotted a bar of chocolate made by 'Elite' (and it was reduced to £0.40) and suddenly decided I must have it. 460 calories gobbled up in no time. Because of sunny wheather decided to hung around until shops got closed at 8pm (to see if I could score vegetable bargains) - got some sweede&carrot, spring greens and a nice stir-fry, £0.50 altogether. I was tired enough to fall asleep before I even finished cooking the lot. An additional diversion at home: I have these "Angel Delight" style dessert powders (whipped desserts - add powder to milk, whisk and chill). Recently brought home some Skimmed Milk powder that I keep at work (well, I'm not going to be there much longer) so wondered if I can make that dessert with powder (that's two powders: milk powder, dessert powder and some water). The answer is: it doesn't come out quite right. A waste of 135 calories. Also, "Hydrogenated" is a keyword on the dessert powder packaging.
Sunday's only just beginning, so I'm wishing myself luck! (and good luck to you CapeCoddess too)
Last edited on 11 June 2006 12:10 pm by Nir
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Nir
Senior Administrator
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Posted: 12 June 2006 01:42 am |
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Sunday
started the day very well. Had a treat - instead of going to my £30 a month gym, I had a one-day guest pass to a nicer one that costs around £80 a month. My gym has no swimming pool. This one has two pools (an indoor and an outdoor pool, both heated). Yesterday was a sunny day and today was expected to also be sunny so the idea was to do some classes and then lounge around in the sun. As it happens, it got cloudy by the time my 2.5 hours' worth of classes (a 45 minute step class, a 45 minute conditioning class (using some weights) and a full-blown Body Pump class) were over. Loved the classes. That gym has very experienced instructors with personalities and followings. It is a pleasure to go, and the experience is memorable even if I only get to do this once every six months or so [before you suggest I just pay the difference and join the better gym, it is also inconveniently located for someone like myself, who does not drive].
Trouble started around 3pm, when we (mum drove me back from gym) were heading towards the supermarkets. At the cream-cake area I got myself two slices of lemon cheesecake for £0.49 (600+ calories). Those that pay attention to the prices I sprinkle liberally on this page will notice that this isn't really what I normally consider a bargain! I got an entire cheesecake (3000+ calories) for £0.30 at the end of April, normally I wouldn't be paying more than £0.30 for any cake or cream-cake. I guess I was just in the mood. [also got a Tuna/Pasta bake of questionable nutritional merit, but luckily that's freezable so we'll worry about it another day]. I'm going to gloss over the other items - 5 shopping bags of good stuff, mainly vegetables but also some fruit and fish, but quite a succesful purchase.
The other supermarket was our next port of call. A lady was 'demonstrating' biscuits. We were both keen and eating them faster than she could place them in the hyginic use-once containers (something of a waste of containers). I sampled half-biscuits from all 4 varieties, yet somehow I'm sure I had more than 4 half-biscuits. Very lovely.
Some sandwiches were to be had for just £0.10. Could have had a Prawn Mayo sandwich AND a cheese sandwich but decided to just go with one. Discarded most of the bread but the prawns were soaked in mayo.
Mum got to the Satay Chicken first but was kind enough to allow me to buy a couple of packets. The chicken itself is lean enough (56% of calories from protein) so I had two 10g-of-protein servings, but I've got 4 more servings in the fridge, to be used as part of my system tomorrow. The also-supplied "Peanut Sauce" is a different matter. On the one hand, quite ingenius (its main ingredients are water and peanut butter - yet it is just 1/3 to 1/4 of the calories of peanut butter, despite being very yummy and peanuty). On the other hand, the peanut sauce from both amounted to 160 calories and I had eaten/drunk it in no time at all.
Order of consumption: Biscuits: in supermarket; prawn sandwich: almost straight away after leaving supermarket. Satay chicken: before entring the car. Peanut sauce: shortly after getting home. Herring: quite a few bits and pieces while creating portions (at home). Cheesecake (took me quite a bit to get there as I had almost lost it): about an hour later, and gone "just like that". The tuna/pasta 'thing' went in the freezer when I noticed it had a 'freezable' label on it. Quite a lot of this over-eating had protein in it (Satay Chicken - 20g, Peanut Sauce - 6.5g, Cheesecake - 7.2g, Herring - perhaps 10g) and I was also picking at the vegetables (which I was cooking and preparing for tomorrow - to be efficient and to try to slow myself down). I was thirsty and allowed myself some tap water (as a rule I try to restrict my water and fruit/vegetable consumption, as I ALWAYS seem to err on the other side - i.e. I aim not to drink anything or eat any vegetables but I still drink some and consume a couple of pounds of fruit/veg!)
I got a feeling of fullness bordering on feeling stuffed, which was lucky. Decided to go for a nap. When I woke up there was a problem with my phone so spent some time getting that fixed. Now I'm using the computer (including writing this diary) as a distraction. Hopefully not much more eating today! I'll have a look at my veggies if I feel pekish.
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Nir
Senior Administrator
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Posted: 12 June 2006 02:10 am |
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I feel comfortable with a weight of 55 kilos, which gives me BMI 20.0. So now that I'm 57.5 - 58.5 kilos, I shall be trying to work (again) towards that number. I remember those days at the end of April (before my binges) when sometimes I'd be 55 kilos but at other times I'll be 52.5 kilos. Seems such a big gap! In terms of body fat percentange, it wasn't long at all (a small number of weeks!) since that machine (yet, the Tanita that measures resistance between your feet i.e. primarily lower body, I know its limitations) was giving me numbers that were firmly single-digit, like 8% and even 7.5% on ocassion. Now it isn't my friend, giving me 10% and 11% for my troubles. Double-digit territory.
Yet I'm not sufficiently upset about my numbers to forbid myself anything. For example yesterday there was an 85g bar of chocolate (460 calories) and today there was 180g of cheesecake (575 calories), so I'm clearly not completely focused on that numbers goal at all times. Good thing or bad thing?
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Nir
Senior Administrator
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Posted: 12 June 2006 09:52 am |
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I'm trying to come up with a simplified system.
I rebelled against the complex system halfway through Sunday the 28th of May. I decided to stop it as its complexity was driving me up the wall. Within a few hours I was tucking into large double-chocolate-chip cookies though, which was depressing. I've been binging on-and-off for 2 weeks. I'm trying to come up with a usable system.
I didn't keep paper records for that evening, or the next 3 days (29th, 30th, 31st). If there's a record of what I ate on this website, it is the only record I have. Started recording again on the 1st, 2nd and 3rd of June. Then stopped again: no records 4th, 5th, 6th and 7th. Now recording again (8th, 9th, 10th, 11th).
The system is evolving. On the 1st of June, I've got different sections: (1) protein (2) fat (3) fruits/vegetables (4) 'other' (5) weight of heavy items. By the 9th of June, we're down to just one section, the protein section. Here is what the piece of paper for yesterday (Sunday 11th June) says. it is quite short:
Sun 11-6-2006. 810 bran bran bran 944 nevd nevd nevd nevd 1200 tuna tuna 1405 tuna tuna 1500 tuna tuna 1645 prawns/satay 1710 peanutSauce 1730 cheesecake 1735 satay 17?? herring 2144 herring herring 045 satay satay satay 326 yogurt yogurt yogurt yogurt
I'm recording the date. The time when a portion of protein is consumed (assumption is roughly 10g of protein per portion). Sometimes I give an indication of calories (by repeating 'nevd nevd nevd nevd' I'm saying that is 4 lots of 25 calories, i.e. 100 calories for those 10g of protein (=40 calories), i.e. 40% of calories come from protein, wheras 'tuna tuna' suggests that approximately 50 calories supplied that amount of protein. That's an optional part of the system (I would have needed to write down 'cheesecake' about 23 times to make that work!).
What do I want from this system? First, to have a system. Writing things down gives some purpose. Secondly, to ensure that I'm getting enough protein (body can't store protein - that's why you should have some with every meal) and ideally not too much, and (hopefully) to deter myself from binging on protein-rich foods. The more I space the protein portions out, and the leaner I keep it, the more room there will be for other foods. For example, if I'm awake for 18 hours, and each hour I eat a 10g portion of protein from a 40% protein food source (i.e. 100 calories) then I've eaten 1800 calories, my entire calorie allowance just like that. But if I've only eaten a portion every 2 hours (9 portions) and each one was lean like 80% of calories from protein, then I've only eaten 450 calories and there's plenty more calories available for vegetables and other food choices that come my way (and 90g of protein is still a respectable amount to consume - rememebering that most foods will have SOME protein in them, so I'm just recording a minimum figure).
This system is complimented by food preparation and pre-portioning. Here's what I'm taking to work today:
Dry stuff: TVP (preportioned in 21g bags = 10g protein), Golden Pork Crunch (14g bags = 10g protein).
From the freezer: Herring (49g bags = 10g protein), Chunkie Chicken (I forget, but each bag is 5g protein)
Other stuff: Tuna (each bag is 1/3 of a tin = 10g protein), Satay Chicken (each bag is 9g protein), Low fat yogurt (each 450g tub contains two 10g servings), Cottage cheese (each 200g tub contains two 11g servings)
I don't say much about vegetables (and now I won't be recording them either). But my fridge does currently contain 8 containers, each is 650ml in volume. Almost all are full. All contain ready-to-eat cooked vegetables: Currently I have: (individual veg) carrots, sweede, broccoli, cauliflower, mushrooms, runner beans, spring greens (veg mixes) "cabbage & leek", "seasonal veg" (=potato,onion,leek,carrot), "sweede & carrot" (with mexican spices), "sweede & carrot" (with curry spices).
A 9th container contains a bit of everything, and is my vegetable lunchbox for today.
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Nir
Senior Administrator
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Posted: 13 June 2006 12:28 am |
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Monday
Mon 12-6-06: 547 satay(2) 745 satay(2) 955 yogurt(4) 1150 herring(4) 1405 tuna(2) 1555 satay(3) 1557 [5g] chunkieChicken(2) 1755 tuna(2) 1845 [15g] RumAndRaisinIceCream(48)
So, how did today go? At perhaps 3pm I got a call from my sister. She was in my home town for the afternoon on a one-day visit. What's more, she had a couple of free tickets to a film preview and asked if I wanted to join her. I would have to give up my gym classes - but I guess I can miss a class once in a while [if you view my profile, my 'homepage' link is a log of my gym attendance]. At 5.55pm I'm eating a portion of tuna while waiting for her to turn up. At 6.15pm though the tables have turned, as I suddenly decide to tempt us both into indulging in ice-cream. A 2-litre tub isn't too much when there's two people, right? Her initial thoughts are that she'd rather I didn't get ice-cream, as she'll be tempted and/or expected to eat. I don't produce any particularly convincing arguments (I do demonstrate that a particular Swiss Roll seems poor value by comparison). She reluctantly agrees to be my partner in crime. I mention that rum and raisin flavour is available next door and she's sold on the idea [I'm treating her anyhow - I just need some validation]. In the end though I think I ate 3/4 of those 2 litres. She's left-handed but she was eating with her right hand (to slow herself down?). "Don't bring in food you haven't bought here" is prominently displayed at the cinema lobby. Altogether, we smuggled: 2 litre tub of ice cream, 2 litre bottle of diet lemonade, 5 apples, 10 oranges, one tub of assorted cooked vegetables, portions of protein. Btw the icecream gets a mention in the 'system' only because of the protein content. The number in brackets, like (48) indicates how roughly how many 25-calorie portions are represented. So that's 1200 calories for my share of the ice-cream experience. The difference between having a calorie deficit and not having one. I guess I'm set back one more day. Though perhaps I maintained rather than gone over.
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Nir
Senior Administrator
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Posted: 14 June 2006 03:05 am |
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Tuesday
A good day! Well, it had to happen eventually. When leaving in the morning, packed my protein and vegetables but also a few misc things from the freezer (bread, pita bread, muffin, crumpet etc - small servings, about 200 calories in all) and also 150 calories in nuts/seeds. I mainly used these to fight boredom on the bus journeys to and from work (from work, to ensure I was 'topped up' calorie-wise for my workout). Kelly was teaching Body Pump again. at 6.01pm I was the first to stand there, holding my bar. I don't think the other people have figured out Kelly's little secret - she wants the workout to start late, so she over-runs and oh what a shame there is no time for the shoulder track. Gemma was like that but we trained her out of that bad habit. I think most gym members would rather the class overrun but they get their entire workout. They just haven't learnt her game yet. I get quite worked up about this sort of thing :D. Poor mum arrived at the supermarket at 7pm and saw some stuff I might like, so she was hanging around there for over an hour until my gym workout was finished. I did indeed want a lot of what she found. (200g fresh Tuna steak for £0.20 and lots of vegetables). Together we walked to the bakery section, discussed sharing a large cake and then together talked ourselves out of that proposition. I showed her the 'Elite' chocolate and she bought some for dad. I was very tempted. Instead, I settled for something else: 'Osem' brand 'Bamba' snacks. These are puffy (if that's a word) peanut-flavour snacks. 137 calories for the 25g packet. At £0.29, poor value for money compared with the chocolate - but less than 1/3 the calories! I knew I'd regret buying a 460-calorie chocolate bar. This way I was getting away with just 137 calories. Even the Tuna/Pasta 'thing' from 2 days ago managed to fit in and I think I'm on target calorie-wise. Well it feels like I am (I'm not counting, so I can't really be sure. That's the whole point). 9pm-10.30pm: ate my Bamba, the Tuna/Pasta ready-meal, and also did lots of cooking (the tuna steak and about half of the vegetables I purchased). Had to stop as there's only so many vegetables I want to be cooked and ready to eat.
Do vegetables keep better cooked or raw? Does anybody know?
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Nir
Senior Administrator
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Posted: 15 June 2006 02:27 am |
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Wednesday
Wed 14-6-2006: 705 tunaSteak(2.5) 745 salmon(2.5) 940 yogurt(4) 1110 herring(4) 1256 tuna(2) 1400 yogurt(4) 1600 salmon(2.5) 1725 tuna(2) 1740 goldenPorkCrunch(3) 2100 [14g] prawns(2.5) 2233 cottage(3)
The prawns came on top of a salad, and there was some low-fat dressing (60 kcal) and 100g of white pasta (140 kcal). I was tempted twice. Around 6pm I was looking at scotch pancakes (packet of 8, each was 78 kcal), at around 8pm I was looking at 100ml packets of luxuary ice-cream (normally £1.35 but I had a one-off opportunity to get it for £0.35) - nevertheless I walked away from the ice-cream and got staples (cocoa powder full price £1.45, and 6 eggs full price £0.75, total price for both £0.20 )
Was going to nap at lunchtime but didn't get to sleep so (finally) started reading Eat To Live which I've had out of the library since maybe February. I'm a relatively slow reader, by the way. Only did 25 minutes of exercise at the gym today (stairmaster) but was reading the book at the same time. By the time I was done, my heart rate was at 70% (using the Kravonene formula).
After this evening's shopping and food preparations, the following fruit/veg are in ready-to-eat state in the fridge:
chopped apple (not cooked), cubed swede, broccoli, cauliflower, portabela mushrooms, breakfast mushrooms, tenderheart broccoli
chocolate flavoured vegetables: carrots, celery, brussel sprouts, "cabbage and leak", runner beans, white cabbage. (Yes, I like chocolate.)
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Corina
Distinguished Member
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Posted: 16 June 2006 06:08 am |
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| Chocolate flavoured vegetables?!? Didn't know there was such a thing! :)
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Nir
Senior Administrator
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Posted: 16 June 2006 07:03 am |
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I once read about a St Valentine's  treat, dipping Strawberries in melted chocolate, (I think they melted real chocolate in a double-boiler or in the microwave) and got the idea that I could make a real saving on the calories if I used artificial sweetner for sweetness and cocoa powder. We're drawn to fruits because of our natural sweet tooth but if you look at macronutrient breakdown (carbs fat and protein) fruits rarely have much more than carbs (sugar) on offer. Many vegetables offer more protein/fat and other nutrients (are more nutrient dense) but can get a bit boring after a while. I do have plenty of 'spicy' spices and spice-mixes, but cocoa powder is no less calorie-efficient than many of them. I'd be getting the Nobel Dieting Prize  for this invention, I'm sure, if it wasn't for the dubious health benefits of using artificial sweetners.
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Nir
Senior Administrator
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Posted: 16 June 2006 12:11 pm |
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Thursday
Good day till around 5.45pm when I ate my last pre-workout protein. Good workouts. Got to supermarket at 8pm but was hanging around there for a while to see whether I could negotiate a further reduction if I bought eggs in bulk quantities (I failed). Saw cake  possibilities in the bakery section but avoided them . In the chilled section, though, made some dubious  choices. Quantity and quality issues: I got 4 sandwiches, picking them them on the basis that each provided around 30 grams of protein. However:
- seeing as I was intending to obey the "use by" date i.e. eat them the same day, I should have got less than four, as I can't very well portion them into 10g-portions-of-protein for use on another day
- one sandwich was white bread, the other three were ciabata bread. Initially not an issue as I usually toss away the bread - but halfway through I decided to keep the slices and toast them under the grill when I got home. So I got the extra calories of the bread - and it was a refined carbohydrate.
When I started eating the first sandwich, just the protein-rich filling and throwing away the bread, it was around 3 hours from my last meal and indeed last 'protein fix', so I was following my plan to the letter. By the time I was eating the contents of the last sandwich (almost finishing my walk home, 20 minutes later) I was clearly not hungry and just eating the content out of habit or to avoid waste. Toasting the saved ciabata bread slices was purely an indulgence (I love garlic ciabata in restaurants).
I got some chicken breast (which I cooked and saved for Friday) but it came with mini roast potatos (which I probably would not have bought separately as my feelings about potatos are mixed). I bought sweet potatos too (on purpose). The mistake there was to have all of them at once - I could have cooked them and then incorporated them into my vegetable system.
My behaviour wasn't ideal, but I'm glad my over-eating was with starchy vegetables, bread and protein-rich sandwich feelings - and not with chocolate, ice-cream, dougnuts, pies or even bombay mix or nuts. Feels like a move in the right direction and I don't feel particularly guilty. I just wish I'd buy less stuff that must-be-eaten-today and be more willing to save things till later. (Oh, two punnets of strawberries also consumed just-like-that - but that's hardly news)
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Nir
Senior Administrator
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Posted: 16 June 2006 12:21 pm |
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Google is amusing. If you type in "Diary Of Shame" including the double-quotes, it has a link to the main diaries page http://www.caloriesperhour.com/forums/forum31/ which is currently the 2nd match on the page. I don't even have to put Nir to get it to come up  . Looks like "diaries of shame" just aren't as popular as I expected.
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suenos
Moderator
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Posted: 16 June 2006 08:13 pm |
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Nir wrote: I once read about a St Valentine's treat, dipping Strawberries in melted chocolate, (I think they melted real chocolate in a double-boiler or in the microwave) and got the idea that I could make a real saving on the calories if I used artificial sweetner for sweetness and cocoa powder. We're drawn to fruits because of our natural sweet tooth but if you look at macronutrient breakdown (carbs fat and protein) fruits rarely have much more than carbs (sugar) on offer. Many vegetables offer more protein/fat and other nutrients (are more nutrient dense) but can get a bit boring after a while. I do have plenty of 'spicy' spices and spice-mixes, but cocoa powder is no less calorie-efficient than many of them. I'd be getting the Nobel Dieting Prize for this invention, I'm sure, if it wasn't for the dubious health benefits of using artificial sweetners.
When you wrote about trying to make the perfect merenge (sp?) I wasted an entire carton of eggs trying to make merenge w/o salt or sugar. Never got a decent merenge but accidently learned how to make a killer souflee. When you wrote about your trials with making the perfect chocolate dipping sauce for fruits I swapped my unsweetened baker's bars for cocoa powder and came up with a frozen berry/nut/choc concoction I am addicted to. And when you wrote about flourless pancakes it spurred me into learning how to make crepes.
But chocolate covered veggies......
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Nir
Senior Administrator
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Posted: 17 June 2006 05:56 am |
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Wow. I'm glad my (and I'm sure also others') kitchen comments have sparked creativity in your kitchen. As for chocolate vegetables, I know I'm mad but don't knock them until you've tried them. Some people are more conservative than others: one of my work-collegues doesn't think she would like anything chocolate-flavoured except for chocolate itself. A chocolate-flavour cake is a stretch for her!
Friday
The pattern continues: low calorie diet centered around protein servings during the day (with pre-workout protein servings at 5.05pm and 5.55pm) and then bargain hunting resulting in some foods that have appreciable protein (17.1g and 30.1g respectively) but also appreciable calories (223 and 537). So what were these food choices? One (£0.29) was a reduced-fat cheese sauce (I clearly didn't know what this was. Had a third of it unheated. Once microwaved it was somewhat more recognisable) and a (£0.20) Quorn-based fajita kit containing such questionable items as salsa sauce with "sugar syrup" as an ingredient (I did wonder, as it was so sweet), a dip based around "soured cream" and four flour tortillas (refined carbs) together weighing 120g and therefore probably amounting to half the calories for that kit. So, 223+537=760. (foods weighed 300g and 430g respectively). For those calories I could have had one litre of Neopolitan ice-cream, or a 150g packet of Bombay Mix. Did I make the right choice? Bombay Mix would have been less protein (about 27g instead of 47g) but carbs are from Gram Flour (made from chick peas) so arguably more low-glycemic than flour tortillas or the sugars in the skimmed milk that the cheese sauce was based on. The ice-cream can't win any nutritional arguments, but volume-wise it is a litre. I guess today's food choices introduce variety and a sense of normality. (and high protein is a good idea)
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Nir
Senior Administrator
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Posted: 18 June 2006 12:12 am |
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Saturday
setback  I was due to go to the Tottenham Festival (in Tottenham, London - and before you ask, no, not near Tottenham Court Road at all). No workouts today because of the day-trip to London. On the final bus to take me that final few miles to the park (there is no convenient Undergrond train station nearby) I managed to forget my carrier bag containing 1000g veg, 400g fruit and 5 portions of protein. My first reaction (11am) was to go hunting for a local supermarket and purchase a 250g tub of cottage cheese (which supplied 3 portions of protein). However, 5 hours later (4.30pm) I felt weak-willed and went back to the high street, this time finding a 525 calorie 100g chocolate bar at Tesco and a 1600 calorie 2-litre tub of rum-and-raisin ice-cream at Iceland (it was a nice sunny day). I guess one slight positive is that I didn't replace the 480 calories (200ml) of Vodka that were also in that carrier bag and probably would have been consumed in due course. Another day of non-progress, and when I do pick foods to binge on, I seem to pick the cheapest (e.g. chocolate) rather than the most effective (such as dried fruit, nuts or bombay mix). To be honest, when I picked up the chocolate (because the store didn't have any ice-cream I wanted) the other options weren't even in my mind! What is it with Rum and Raisin ice-cream? That was Monday's mistake - did I learn nothing?
Anyhow, I hope I wake up with fresh determination. I've now gained enough that I once more have love handles, fat on my back and padding on my behind. Arghhh!
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Nir
Senior Administrator
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Posted: 18 June 2006 10:48 pm |
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Today I've been reading a few more pages in Eat To Live. I got to the bit where he says that all animal proteins are bad for you, even low-fat dairy and lean chicken and fish. Raise the cholesterol, they do, more so than dietry cholesterol or saturated fat. It is so annoying, because it is very convenient to take in protein from protein-rich sources, and if animal sources are eliminated (and that includes cheese and egg), the only high-protein sources left are:
- soya products (Textured Vegetable Protein, Soy Protein Isolate)
- certain vegetables
oh, and the alternative he presumably prefers, which is to simply consume less protein. (oh, he's not that keen on processed products so maybe he doesn't like TVP and SPI either...)
As I read different opinions, I find myself temporarily converted to all sorts of point-of-view. Many seem convincing at the time. I keep flirting with the low-carb way of thinking [that means replacing carb calories with fat calories to avoid blood sugar level spikes]. David Brown has been promoting his pro-animal and pro-saturated-fat ideas. And this isn't the first time I've been on the Vegan thought train - last time was when I was reading PCRM's Cancer Survival handbook ( snipurl.com/cancerETL ). I want to allow myself to be converted to some Eat To Live ideas, as eating primarily to enrich health is a good motivation. But avoiding animal protein is mighty inconvenient - so I might skip that rule for a while.
Sunday
So far, so good. Went for my workouts in the morning. The girl at reception in the gym had a Krispy Kreme so I interrogated her. She got them yesterday at the shopping centre (American: Mall) - so I guess my calories would have been off even if I didn't go to Tottenham yesterday. She was going to take them to a BBQ later today. Apart from calories I think she was concerned about the effect of sugar on her teath. I knew then (9.15am) that I'd be looking for them later, and sure enough as soon as was practical (2pm) I did a circuit of the entire shopping centre. Luckily for me they weren't in action today.
Freebies today included bits of roast chicken and roast pork at the Deli counter. My 'treat' was a 25g packet of Osem's Bamba snacks (137 calories, 3.5g protein and 9g of fat). I passed on various price-reduced cakes, sandwiches, pates and dips. I did buy some organic chicken stock for £0.10 (well I didn't need it for anything, but it was so cheap and 40 calories for the entire pack) it turned out to be a lean source of protein, which was even luckier. All I now have to do is to not binge within the home. [I still can't get over the fact that my home, once a 'safe' environment where binging was generally not possible as the only calorie-dense foods were fish and meats, now has breads (and pasta, rice, noodles, cereal, crispbread), starchy vegetables, oats, two types of cheese, nuts and seeds (and other things too - dessert powders, soup powders etc.) - I have to count on myself to act responsibly. Is this wise or should I go back to the padded-cell approach of not having binge possibilities around?]
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Nir
Senior Administrator
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Posted: 20 June 2006 02:12 am |
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Monday
animal-origin protein (providing 80g protein, 590 calories altogether): "bread" made from egg whites and bran (chocolate flavour, lemon flavour and cinnamon flavour slices); salmon steak; chocolate-flavoured low-fat yogurt; tuna steak (oily fish); herring; low-fat cottage cheese; tinned tuna (non-oily); tinned tuna (non-oily).
Vegetables: over a kilogram. Some raw (cucumber, lettuce, mushrooms)
fruit: apples, oranges, frozen blueberries, 6 large bananas.
Bargain = £0.20 got me a couple of 'tarts' (think pies) filled with peppers, tomato and goat's cheese. 600 calories for both, but I discarded the pastry cases so I think the damage is minimal. Compared, that is, to the 6 large bananas (£0.05) which I'm not panicing about at all.
My workout once more involved walking up the stairmaster while reading the ETL book - and I've just arrived at the beginning of chapter 6 ("Nutritional Wisdom Makes You Thin").
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wm
Senior Member
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Posted: 20 June 2006 08:05 pm |
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...and if animal sources are eliminated (and that includes cheese and egg), the only high-protein sources left are:
* soya products (Textured Vegetable Protein, Soy Protein Isolate)
* certain vegetables oh, and the alternative he presumably prefers, which is to simply consume less protein.
(oh, he's not that keen on processed products so maybe he doesn't like TVP and SPI either...)
I was going to mention that you had omitted dry beans, pulses, nuts and seeds as sources of protein. But if you are reading ETL you are well aware of them. As a former athlete himself, Dr. Fuhrman says that athletes or bodybuilders don't need to eat different foods, just more.
If you are now reading chapter 6 you will soon reach the section called Giving Up the Myths about Protein -- Like Changing Your Religion. This broadly agrees with the Survivor's Handbook, that we don't need as much protein as previously thought, and that too much is in fact harmful. Dr. Fuhrman says on p. 139:
Regardless of the many opinions on adequate or optimal protein intake, most plant foods, except fruit, supply at least 10 percent of calories from protein, with green vegetables averaging about 50 percent. The high-nutrition diets that are plant food predominant, like I recommend, supply approximately 40-70 grams of protein daily in the range of 1,200 to 1,800 calories per day. That is plenty of protein.
He is not against soy protein as such, but complains that most soy products are so highly processed that they retain little of beneficial compounds found in the natural bean. Otherwise soy beans are no better or worse than any other beans, and we should ignore the recent hype about soy and strive eat a variety of types of beans.
Hope this helps. Good luck in your quest!
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Nir
Senior Administrator
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Posted: 21 June 2006 01:10 am |
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The page numbers are different in the UK version of the book, but I did find the section you mentioned.
So it looks like my disagreement with Dr Fhurman is twofold:
- he not want me to eat animal protein
- (based on sample figures for 1200, 1600 and 1800 calories at 40g, 60g and 70g) he wants to limit the % of my calories coming from protein to about 13-15% of total calories, and if I need more protein I have to eat more calories.
That's even more disappointing. This is one of those times where he's done somthing (dismissed protein, even vegetarian protein) without giving reference to any papers - just reference to his past personal experience as an athlete.
I will not be able to follow this diet "as is" for now. I am just not ready to have my protein intake that low. [If anyone would like to see what happens to me when I do that, rewind to my entries dating end of May and early June]
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wm
Senior Member
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Posted: 21 June 2006 03:27 am |
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The Survivor's Handbook cites a wealth of studies supporting its recommended protein intake, which is analagous to Eat to Live's. But if you feel you need more protein, then it doesn't matter what the studies say, does it?
I didn't see what happens to you when your protein intake is low. But no matter. It is not an all-or-nothing proposition. If you believe that Eat to Live is a sound and responsible dietstyle (and it would be hard to argue otherwise), but feel you need more protein, by all means add the protein. I am quite certain the diet police will not come after you. :D
At least now you know that broccoli contains more protein per calorie than beef steak, so increasing your protein intake need not mean increasing your intake of calories, fat, cholesterol, and growth hormones!
Last edited on 21 June 2006 03:29 am by wm
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Nir
Senior Administrator
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Posted: 21 June 2006 11:50 am |
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wm wrote: It is not an all-or-nothing proposition [..] by all means add the protein. I am quite certain the diet police will not come after you. :D
That's fair comment, I will get some of the [feeling full, being healthier] benefits from following some of it, even if I (for now) eat much more animal foods. And you've given me an idea I may follow in due course: I could (once more) weigh my portions of broccoli (and other protein-rich vegetables) so I can acknowledge them and thus reduce other proteins without losing sleep.
Tuesday
animal foods (well, except for the TVP): egg-white omlettes, herring, yogurt, cottage cheese, yogurt, tinned tuna, TVP, salmon steak, cheddar cheese, cheddar cheese [86g protein, 763 calories]
vegetables: over a kilo
fruit: apples, oranges, blueberries
grains: wheatabix, rye crackers
fat: sunflower, pumpkin, brazil [and cheddar cheese - see above]
At the supermarket I picked up a cabbage (£0.20) and then was looking at a Pizza (£0.40, 1176 calories) for a while. Nutrient density values (ETL book): refined flour is 2, refined oil is 1, cheese is 3. All pretty low. I put it back on the shelf and went over to the even more dangerous bakery area. Nothing was inexpensive enough there to create a dilema. Decided to buy that Pizza after all [why??] but was hoping it was gone and sure enough by the time I was back there, there was no Pizza as someone else had grabbed it. Left the supermarket around 8.30pm. I don't think Pizza was on my mind, but evidently it was, as I went for the cheddar cheese from my freezer later on (at 10.30pm and 0.30am - 100 calories each time). When the cheese is gone, I'm definitely not buying any more. I haven't bought any cheese for 2 years - but I have got Pizza during this time (one takeaway, and multiple Pizza buffets) and I'm sure there was plenty of cheese in food I've eaten in restaurants, buffets and when invited to meals. Just because I intend to buy no more cheese, that does not logically dictate though that I must erradicate my existing cheese stocks as soon as possible. Logic suggests either throwing the cheese away, or nibbling at it as slowly as possible instead. Still, 200 calories isn't the end of the world.
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Nir
Senior Administrator
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Posted: 22 June 2006 11:30 am |
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Wednesday
Another day spent reading pages of ETL here and there.
Wanted to put on my HR monitor and realised I must have lost the chest strap on Monday night. Most annoying as it will be £20 to replace. Walked the stairmaster for half an hour while reading more ETL.
Supermarket: every now and again I get one over the supermarket staff. This cheered me up (but swings and roundabouts - this was before I realised I lost my HR monitor). Smoked Salmon is a somewhat expensive product. It was marked down to £1.99 - but they had a special offer (clearly mentioned on the packet) buy two packets and save £5.18. So for every pair of packets I bought, £1.99 x 2 - £5.18 = - £1.20. Altogether, I made £3.60, which I balanced against the following:
- lettuce, 2 pre-washed salads, brussel sprouts, 2 mushrooms, 2 mangos
- linseed (American = flaxseed) - a source of Omega-3
- dried fruit: mixed fruit (mostly sultanas), chopped dates [I'm not clear about the suitability of dried fruit for ETL, but any old excuse to restock on these dangerous items...]
- unhealthy snack: Bamba (only 137 calories...)
So, the above lot, together with 600g of Scottish Smoked Salmon, all for a grand total of £0.73. Certainly surprised the checkout girl.
At the other supermarket, got walnuts (a source of omega-3). Also got "pad Thai", a chineese ready-meal (chicken breast, peanut sauce, rice noodles and a hint of vegetables). Nutrient density would not be impressive (refined oil, refined grain, chicken etc.). Reduced to £0.30 and 591 calories in the packet. After cooking I divided into 5 portions and froze the other 4, to minimise damage.
Wasn't so successful with the dried fruit! I wouldn't be surprised if I ate more than 500 calories of those. (the following morning used the scales to divide what was left of the Dates and Sultanas into 100-calorie portions). I guess dried fruits don't fit into the "eat as much as you like" ethos of Eat To Live (which I believe applies to vegetables, and to a certain extent fresh fruits) because it is still easy to over-eat them.
I've read an internet article called Soft Science of Dietary Fat, which pokes holes at the strict "low-fat" advice. I really wish I could find a high-quality refutation of it by someone from the low-fat camp (like Dr Fhurman). I guess, though, that the M.O. of these two opposing camps is to simply not acknowledge the existence of each other. How frustrating for someone like me, trying to weigh up the contradictory interpretations of studies to come up with my personal health strategy.
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wm
Senior Member
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Posted: 22 June 2006 08:08 pm |
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I haven't read anything about the Soft Science of Dietary Fat, but Dr. Fuhrman effectively refutes the Atkins and South Beach diets--representatives of the high-fat and protein camp--in both Eat to Live and on his website. Go to drfuhrman .com and click on Library to read what he has to say about these and other topics.
As its name might suggest, pad Thai is a Thai dish!
Speaking of Thailand, and your quest for protein, you might find amusing an article in the travel section of Thursday's New York Times called In Northeast Thailand, a Cuisine Based on Bugs: //travel2.nytimes.com/2006/06/22/travel/22webletter.html
Last edited on 22 June 2006 09:16 pm by wm
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Nir
Senior Administrator
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Posted: 23 June 2006 03:55 am |
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wm wrote: I haven't read anything about the Soft Science of Dietary Fat
//www.second-opinions.co.uk/taubes.html [Mainstream nutritional science has demonized dietary fat, yet 50 years and hundreds of millions of dollars of research have failed to prove that eating a low-fat diet will help you live longer]
Dr Fuhrman's refutation of Atkins is quite effective, but it does specifically address the Atkins Induction phase (90% of calories from animal products: 30% protein 60% fat, and very low in carbs). This article is on a slightly different subject. If you have the time, perhaps you could read it and then be in a better position to say where a good refutation of it is available.
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Nir
Senior Administrator
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Posted: 23 June 2006 07:56 pm |
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Thursday was a fish day. The reductions included sardines (never again - from now on I'll just have tinned stuff!), herring, plaice, trout, haddock and tiger prawns. I cooked it all. Some got weighed and frozen, though I lot went in my mouth. A feast of protein.
Friday day off. Mum supplied me with broad beans she grew in her allotment. I have to keep the empty pods and return them to her (for compost). I've never cooked these (I may have once had them from a tin) so it'll be interesting experience for later. We went around the shopping centre. It's amazing how many bites of free food you can have on a casual walk around. You don't tend to remember them afterwards! She later took me grocery shopping at Netto which I can't normally get to. Items of interest: green olives, tinned pineapple, frozen brussel sprouts etc. My treat was dried apricots (yes, all 250g, about 400 calories)
Oops. I have inadvertently commited myself to become a vegetarian for the next 2 weeks, unless I want to waste some money, on account of the amount of eggs, cottage cheese and yogurts I have recently stocked up on (mostly prior to reading the ETL book).
My stock check reveals that I have: 23 medium-sized eggs (whites providing 77g of protein), 10 pots (200g each) of cottage cheese providing 220g of protein, 18 pots (450g each) of yogurt providing 305g of protein. Altogether 702g of protein. These products have a cost replacement value of £10 and have relatively short dates (everything must be used up in about 2 weeks - in some cases sooner).
In a way, this can prepare me for ETL, should I choose to accept this mission :)
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Nir
Senior Administrator
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Posted: 25 June 2006 10:27 am |
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Friday night (after 9pm): "snapped up" a bargain - a decorated speciality cake, normally £2.99, at £0.25. Ate about half of it. Unfortunately it was 1200 calories for the whole (medium-sized) cake. Threw the rest in the bin. I was only 100-200 yards from the supermarket when I reached that bin. Still had more dried fruit (raisins and dates) later on that night. Dr Fuhrman says (FAQs) that his plan won't resolve emotional eating issues.
Saturday: the supermarket's produce section had 200g of organic dates for £0.40. There was no calorie information. Presumably they have less calories per 100g than the completely dry dates at 300 kcal per 100g, but not by much. At the market I snapped up 7 huge mangos for £1. Unfortunately some of them were soft and needed rescuing so I had quite a bit of mango too. I'm really getting into my frozen yogurt. Not that I'm very sophisticated in making it: I just flavour and sweeten my yogurt, divide it into small portions, freeze in the ice-box of the fridge and eat it a bit later on. The Broad Beans were a success and I decided to look more into pulses - got several different varieties (cooked, in tins). I now have a total of 8 tins (i.e. 8 varieties of bean) in addition to the leftover broad beans. Got more vegetables that I could potentially use in a raw salad (tomatos, aubergines, leek) and continued batch-cooking to get rid of the old ones (swede, celeriac).
How far did I deviate from ETL on Saturday? As usual, ate various freebies in town - too small to rememeber. I don't know if the 200g dates were fresh (dried fruit not allowed on six-week plan). The dates and raisins at home certainly were dried! The pad Thai serving had chicken and noodles etc; Had about 1000g of yogurt (6-week plan allows no dairy, life-plan allows 300g dairy per week)
Last edited on 25 June 2006 10:39 am by Nir
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CapeCoddess
New Member
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Posted: 25 June 2006 06:18 pm |
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I'm reading ETL, too, Nir. But I'm not as far along as you are having just picked it up from the library last night. I don't know if I'll follow any of his plans but I'm hoping just reading it will motivate me to get off the carb binge I've been on for the past week or so, and get back into exercising.
By the way, can I convert your money to US dollars by multiplying it by 2? Is that close enough?
You wrote: "Dr Fuhrman says (FAQs) that his plan won't resolve emotional eating issues."
Too bad...I was hoping the healthy eating would help me to want to look for a job, and maybe get rid of some of this anxiety I feel about my dad being in the hospital and my mom being an alcoholic.
What sort of emotional issues do you eat over?
CC
Last edited on 25 June 2006 06:27 pm by CapeCoddess
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Nir
Senior Administrator
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Posted: 25 June 2006 10:02 pm |
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CapeCoddess wrote: I'm hoping just reading it will motivate me to get off the carb binge I've been on for the past week or so, and get back into exercising.
Well, does advocate a mostly-carbs diet (i.e. his diet is low-fat, low-protein and low-alcohol) - but refined carbs get a nutritional score of 2 whilst whole-grains get a score of 22 (and his food pyramid allows 5-20% of calories to come from nuts, seeds and whole-grain), so the carbs are from the healthy foods (fresh fruit is 45; lettuce is 100). [Good luck - I hope you do get something positive from the book.]
Exercising (and indeed hanging around the gym with the friends I've made there) seems to take up a lot of my time. In theory I'll have a lot more spare time if I gave it up. In practice, the time will just be squandered, just disappear into thin air, if I didn't go to the gym. In fact, on workdays if I go home first it is highly unlikely I'll go to the gym. So instead I go directly from work.
Next weekend has a special extended timetable at the gym. On Saturday there are 5 classes (3 cardio, 1 weights, 1 stretch) followed by a seminar. On Sunday there are 5 classes (2 cardio, 2 weights, 1 stretch). I'm planning to skip the stretch classes but do the 8 classes and the seminar
can I convert your money to US dollars by multiplying it by 2? Is that close enough?
The rate is currently 1.81841 (I looked it up and it surprised me - I don't remember the £ being so strong against the $) so yes, 2 is a good approximation.
You wrote: "Dr Fuhrman says (FAQs) that his plan won't resolve emotional eating issues."
Too bad...I was hoping the healthy eating would help me to want to look for a job, and maybe get rid of some of this anxiety I feel about my dad being in the hospital and my mom being an alcoholic.
What sort of emotional issues do you eat over?
Well, ETL will make you put your hand on your belly and think "I am really stuffed". But if I am determined to eat more dried dates, then they can still go in my mouth. I think I'm a very greedy person. I'm still thinking about Wednesday June 7th when I was on holiday and had a Pizza Hut buffet for lunch, two types of ice-cream for post-workout 'breakfast' and chocolate-covered ice-cream late at night when I recovered from the pizza. Why? I think I was craving both foods, rebelling against being denied these foods and being restricted in my eating. At that point I didn't register how far I had already deviated from my goal weight (or didn't care). I felt cocky - as if I could eat anything without negative consequence. Getting "a bargain" seemed important (and I relaxed my constraints - allowing myself to dine in a restaurant - so not a bargain in absolute terms, just relative to other restaurants).
Or how about the cake I got on Friday night? Did I have to buy it just because it was 25p?
Why do I eat dried fruit when I'm not hungry? (why do I keep buying more dried fruit?)
I don't know what emotional issues I eat over. I will be unemployed at the end of July unless I start looking for employment (and I haven't even created a CV (American: Resume) yet). But let's face it, the early-June binging started 2 days before I found out that this was the case.
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Nir
Senior Administrator
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Posted: 25 June 2006 10:12 pm |
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In order to stay on top of things, I've listed my produce stock:
COOKED VEG (ready to eat): "cabbage & leek" mix; "seasonal veg" mix (potato, carrot, onion, leek), cabbage, sweede, celeriac, parsnip
WASHED RAW (ready to eat): leek, mushroom, apple
The above (not including apples) take up 6 x 650ml containers.
FRUIT - JUST PEEL OR CUT: satsuma, clementine, mango, melon
NEED WASHING: cos (romaine) lettuce, curly-leaf lettuce, celery, tomato, aubergine(eggplant), carrot, onion, red onion
NEED COOKING: rhubarb, potato
I am ignoring veg/fruit/legumes which are dried/frozen/tinned/jarred.
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