Nutritian

Question
QUESTION:  am 41 yrs young, 5'4" 81 kg. I eat the following on a daily basis (this doesn't change from day to day):
B/fast - either porridge with a protein shake or poached eggs (1 whole & 3 whites) on rye toast.
snack - either protein shake with an apple or 2/3 cup fat free yogurt with 1/3 cup low fat cottage cheese with sunflower seed & raw cashews (1/2 handful) or tin of tuna.
Lunch - basmati rice (fist size when cooked), chicken breast (palm size portion) & vegies.
afternoon snack - whatever I didnt have for the morning snack that day.
dinner - either chicken or tuna & salad or scrambled eggs (1 whole & 3 whites) with vegies if I didnt have eggs at b/fast.
I drink a min of 3 litres of water per day.
I exercise as follows:
Daily 30 min walk
4 times a week a fitness class (3 x cardio, 1 x toning)
min twice per week weights at the gym.
I find it extremely difficult to get my weight under 80 kg, can you provide me with any advice on the training or eating that I am doing.
Many thanks

ANSWER: Hello Karen,

First allow me to apologize for taking so long to respond!

I believe that you do not eat enough, a quick analysis shows that you are only eating about 1300+ calories daily. 1500 should be a minimum and for you about 1750-1800 calories made up of healthy foods is what I recommend. Just to maintain your current weight you need 2250! You are starving yourself- basically killing your metabolism.

Using 1750 calories per day will provide you with the energy to keep your excellent exercise program going and get you down to 68 kilos in about 3 months (of course this is subjective and will vary depending on the individual). Eating enough is so important! It is very common for one to think that a severe calorie reduction may result in weight loss; often this happens but almost 100% of the time the individual regains the weight and more.

The key is body composition. Find a health club or gym that offers a body comp analyses and find your body fat%. Work to increase lean mass (muscle) through weight training- this requires calories. You can eat more and still lose! Your body fat should range from 23-34%.

I am also a firm believer in eating a variety of foods. Do not eat the same everyday, mix it up, experience the joys of eating different foods. Buy a vegetarian cookbook and explore new vegetables. Eating a variety brings enjoyment and a wide range of nutrients to the body.

Stay around 40-50% complex carb, 20-30 protein and fat each. 5-9 veggies, 1-2 fruits, include nuts and seeds, legumes too.

Though I believe food and exercise first, sometimes supplementation can help to kick start your metabolism. If you are interested visit my site and click on the Transitions icon. Take a look at CLA, Carb and Fat inhibitors (not really true inhibitors but metabolism enhancers) and Thermochrome, gather info and buy from wherever you are comfortable with. Ask your doctor first especially if you take medications.

If you would like a couple of sample days of food please let me know.

Dan Haley, CNC

www.marketamerica.com/alkalinenutrition



---------- FOLLOW-UP ----------

QUESTION: Hello Dan,
thank you for your excellent advice. I thought that it may be the case that I was not eating enough, but was not exactly sure.
I would appreciate some sample days of food if you dont mind. My problem is that I dont know enough about "proper" nutrition and I tend to stick religiously to the eating plans that I have been given.
I have just started on "Thermonex" today and will see how that goes.
Kindest regards
Karen

Answer
Here are three days. You can substitute cow milk for soy, 100% wheat bread for Ezekiel or sprouted grain bread. These are just samples, try substituting for a variety of fruits and veg.

Focus: Low glycemic index/load meals, 5 times daily, simple preparations, maintain energy levels and blood sugar control.

Average day 1763 kcal (500- breakfast, 500- dinner, 200-300- snacks and lunch), 191 grams carbohydrate, 46 grams sugar
43% Carb, 36% Fat, 20% Protein

Day 1
1 cup steel cut oats w/ 2 cups plain or fortified soy milk
1 apple
12 ounces water
12 ounces green tea (unsweetened)

Snack 1
1 ounce dry roasted filberts
1 cup sliced cucumber
12 ounces water

Lunch
2 cups mixed vegetable salad w/ 1 tbsp Italian dressing topped with ?can albacore tuna
12 ounces water
12 ounces green tea

Snack 2
8 ounce plain yogurt mixed w/ 1 sliced kiwi and 1 tbsp milled
flaxseed
12 ounces water

Dinner
4 ounces boneless, skinless, diced chicken breast
2 cups steamed broccoli florets drizzled with olive oil
1 cup green beans
1 cup brown or wild rice

*Before Bed
If needed celery stalks with peanut butter

Day 2
1 cup oat bran flakes (or other bran cereal) w/ 1 cup sliced strawberries and 2 cups soy milk
?white grapefruit
12 ounces water

Snack 1
1 cup cherry tomatoes
2, 4?celery stalks w/ 2 tbsp peanut butter
12 ounces green tea

Lunch
3 cups Romaine leaf salad w/ ?cup red pepper, ?cup onions,
1 tbsp Citrus dressing topped with 14 halves walnuts
12 ounces water

Snack 2
8 ounces plain yogurt mixed w/ ?cup blueberries
1 cup sliced cucumber
12 ounces water

Dinner
1 ground turkey patty (4-6 ounce)
1 cup fresh cucumber/tomato salad w/ vinegar and olive oil
1 cup steamed broccoli florets
3 cups mixed vegetable salad w/ 2 tbsp feta cheese dressing
12 ounces water

*Before Bed (if needed)
1 slice sprouted grain toast w/ slices of avocado

Day 3
Breakfast
2 slices Ezekiel bread toasted w/ 2 tbsp peanut butter mixed with 1 tbsp milled flaxseed
1 cup raspberries in 1 cup soy milk
12 ounces black tea
12 ounces water

Snack 1
22 almond kernels
1 orange
12 ounces water

Lunch
1 cup shredded romaine lettuce, 2 slices tomatoes, 1 tbsp mayonnaise, 3 strips bacon or bacon substitute, packed in 1 whole wheat pita bread
1 medium size carrot, peeled
12 ounces green tea

Snack 2
8 ounces plain yogurt w/ ?cup cantaloupe balls and 1 tbsp milled flaxseed
12 ounces water

Dinner
1 can albacore tuna over 2 cups red leaf lettuce, 10 strips yellow pepper, ?cup sliced onion, 1 cup diced tomatoes w/ 1 tbsp Italian dressing
?cup wild rice
1 cup green beans
12 ounces water
6 ounces chamomile tea

*Before Bed (If needed)
1 sliced apple w/ peanut butter

Hope these help!

Dan Haley, CNC  

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