29 replies to this topic

[BrownK9]

G'day All,   I'm struggling at the moment to feed myself absolutely  properly. I'm not talking about how the food and drink goes into the large hole under the nose type thing.

My current situation is that I do eat a breakfast early at about 5 am to 5.30 ish then eat "smoko" at around 10 am. I don't stop for a "lunch" break as such but do munch on fruit and snacks as they day progresses. I then eat afternoon tea with the family when i return home but by then I'm eating anything that looks good including the bad stuff.

It's the mid afternoon period that is also my determination to going running and do something but by the time "Knock off" rolls around, I'm ready for the couch. Without going into Doctorate theory of all this happening, could anyone point me towards some research material please.

Thanks for your time and effort
Derek

[southy]

You need to be more organised and prepare plenty of healthy afternoon snacks for yourself. That way you will not be so tempted to eat 'anything' and also will be able to keep your energy levels up thru the day.
Do not leave your nutrition up to 'chance' (whatever junk food appears in front of you).

[Jason M]

I second Southy's comments. You need to prepare better. If don't plan ahead my nutrition suffers a lot and this gets reflected in my recovery or lack of recovery.

If you don't stop for lunch but can snack, maybe include more substantial snacks. A trick I find useful depending my day's structure is to get in extra food at breakfast and that first extra feed. Make the 10am a substantial meal.

Just some quick brain storming that hopefully helps.

[southy]

yes pack yourself some healthy snacks such as a Peanut butter sandwich (cut in half), yogurt, fruit (cut up in chunks), cheese & salad sambo, ham & salad sambo, tuna & salad sambo, or even cheese & crackers, carrot sticks. Be organised & be creative.
I always keep staples at work, such as milk, yogurts, cheese, bread, peanut butter, honey, fruit, cereal & cereal bars, tuna, muesli. That way when I get hungry (I eat constantly at work) I can snack on healthy foods instead of heading for the vending machines. Pack yourself a 'snack bag' every day.

[russell2pi]

Agree with southy, I tend to have a small breakfast and pack a small lunch, but have snacks available should I find I've undershot. My two favourite healthy snacks are unsalted mixed nuts and tamar valley no fat yoghurt, sometimes with a spoon of jam. The latter is 100 times better than every other brand of low fat yoghurt I've tasted and unlike the major brands doesn't contain artificial sweeteners or a truckload of sugar (or any, in fact). Even with the jam you're way ahead.

I'm a fence sitter though ... to me, if it's calorie control you're after, the form they come in is secondary. The biggest trap for me at least is letting myself get so starving that I overeat. You can overeat on "junk" or on "health food". The outcome is the same. It's the overeating that's the problem and the way to avoid it is to avoid getting too hungry.  (Or, just run more!)

[russell2pi]

P.S where I differ from southy is being organised - or not in my case! I spend 1 minute a day grabbing a tin of tuna/salmon, 1-2 saladas and a piece of fruit in the morning. And a bag of nuts once a week in the groceries to top up the jar on my work desk. Yeah, not much variety, but that's the price of laziness .

Edited by russell2pi, 03 November 2011 - 06:03 PM.

[southy]

No Russel , I really wouldn't say that I'm all that organised. Once a week I just bring a big bag of groceries in with me & top up all my supplies. I certainly am not organised enough to pack my lunch every morning so I just bring in a lot of things that I can keep here for my lunches & snacks - such as a loaf of bread, peanut butter, honey, cheese, tuna, fruit, coffee, long life milk, cheese, dried fruit & nuts, etc. Otherwise I would be hitting the vending machines like most of the other people I work with. And I know if I do that my running will suffer and I will feel lousy.

I also cycle into work 3 days a week, so one day a week I bring in a bag of clean clothes & take home my dirty ones. Doesn't really take a lot of organisation.

[walker1st]

it needs to start with Q, so what do you eat for breakky and for smoko ?

and for the rest of the day

more than half population has probs with digesting fructose, probs clear enough to make it into meds statistics, I assume that rest of population has probs smaller so they represented the other half of the statistics

the fructose probs are various with various effects


but simply result is you do not get nutrients even those from other meals would not absorb well

so body is starving and of course hungry

make a 3 weeks experiment

no fruit at all, nore fresh nore dried, nore jams and hidden fruit in products


and that goes for fruktants like corn syrups etc

if you eat proteins in easy to digest form, raw fats and mineral based and rich foods like veggies and some complex carbs, like brown rice and potatoes

you should get close to Kenyan diet

[tiger11]

hi

What types of food do I need to eat?

[Bellthorpe]

Varied.

[Davo]

BrownK9, on 31 October 2011 - 08:50 PM, said:

G'day All,   I'm struggling at the moment to feed myself absolutely  properly. I'm not talking about how the food and drink goes into the large hole under the nose type thing.

My current situation is that I do eat a breakfast early at about 5 am to 5.30 ish then eat "smoko" at around 10 am. I don't stop for a "lunch" break as such but do munch on fruit and snacks as they day progresses. I then eat afternoon tea with the family when i return home but by then I'm eating anything that looks good including the bad stuff.

It's the mid afternoon period that is also my determination to going running and do something but by the time "Knock off" rolls around, I'm ready for the couch. Without going into Doctorate theory of all this happening, could anyone point me towards some research material please.

Thanks for your time and effort
Derek

BrownK9, you need to tell us a bit more about your average day. You say you have an early breakfast and then "smoko" (what an ugly word!) at about 10 a.m.  What time do you start work, or more accurately, what time do you have to leave home to get to work?
If you're having such an early breakfast, can you get your run in after doing that but before leaving for work?
I always find that I have more energy in the early morning (once I've woken up properly of course) than in the evening. I always find it harder to run in the evening after a full day's activities, when all I want to do is relax with my loved ones.
If I have a light breakfast (cup of coffee, plate of cereal) I can usually run about 70-odd minutes after that.
And psychologically it's good too. You can arrive at work knowing that you've done the most important thing of the day already!

[speedmeup]

running in the afternoon is not only fine, it's probably more benficial than morning training because your body is more "awake' - hence you can get more out of the session. ... but to do so you need to eat a decent lunch so you have some energy to train on. Try and take the time to eat a decent lunch and get the energy you need.

Edited by speedmeup, 25 April 2012 - 08:33 PM.

[Davo]

It all depends on your lifestyle, of course.
But if you're training for races it is wise to try and train in the early mornings because that's when the races are held (unless you're a short-distance track man). So you're getting your body used to making an effort at that time of day.
But a run is a run is a run.....
And we're getting off the original subject. Sorry.

[Ponytail]

The problem I have is that I know that the optimal time to train is mid-afternoon (largely due to metabolic processes) but for my lifestyle first thing in the morning is what works... which means I have to run on empty and there is no way I can eat after a run (of any distance - in fact the longer the distance the lesser the appetite and weaker the stomach, at least for a couple of hours).

I put my effort into the rest of the day's nutrition.  Protein for muscle rebuild and satiety along with complex carbs and veg (to be honest, I struggle to fit everything I need in on a chick's appetite but I do my best!)  You need to make sure everything that goes down the gullet counts - there's no room for junk food.

[tonedbutt]

The best time to run is the time when the running will get done.  And I'm a great believer in "what gets done early, stays done".  Apparently a low fat choc milk is a great post exercise pick me up.

[ashima]

I start the day with a fruit smoothie, a run, more fruit, a salad with some potatoes or rice on the side for lunch. Another smoothie when I get home and then more rice/veg for dinner. I've been eating high carb, low fat since September and it's worked wonders for my energy levels. I also try to get to bed early (about 9) when I'm on day shift but work afternoon and nights too. My weight has remained the same no matter how much fruit I eat and I have had no difficulty increasing my distances. Having said that my greatest temptation and something I do eat occasionally is salt and vinegar chips. I gave up the coffee too and honestly that has been a huge factor in keeping my mood and energy levels consistent. I used to rely so much on that coffee in the morning to 'wake me up' It takes time but eventually you will find what works best for you. Happy running and happy eating!!

[iRonnie]

Hi Derek

http://running.about...sforrunners.htm

I think it is a good idea to avoid sweets. A lot of processed snack food is laden with sugar and large amounts of fructose (compared to real fruit) made from corn syrup.  It will stress your liver and might mess with your blood sugar levels.  This may explain your lethargy in the early afternoon.   Fructose has been shown to cause liver damage and other health problems if too much is eaten (it is pretty well hidden in foods so not too hard to overdo it).

I think it is helpful to eat proper, well-planned meals and snacks.  

I run in the mornings and must admit i find evening running more of a test because i like to run "light" without a gutfull of tucker.   I usally knock up some wraps for lunch  which digest well for a late afternoon run.

A rough guide to a runner's feed bag could be as follows:

Breakfast:  Bowl of gluten -free cereal(lots of pumpkins seeds, lecithin, walnuts, and stuff).  Bowl of fruit and yoghurt with LSA.  I have a few eggs with a salad after hard sessions.

I sometimes grab a bag of lettuce leaves and mix in nuts or salmon and some lemon juice.  Vita k from greens is good for teh bones.

Mid- morning.  Tomato or two and a handful of cabbage.  Handful of walnuts, brazil nuts, cashews. I sometimes get into a small can of baked beans(i eat the contents BT).

Lunch:  Two wraps filled with grated carrots, beetroot, zuchinni and some canned salmon and heaps of lettuce. Fruit: bannanas etc

Mid evening:  Cup a tea and some rice cakes with humus or rice cakes with nut spread and honey.

Evening: Various. For example: http://allrecipes.co...able-curry.aspx

Cheers,
Ronnie.

Edited by iRonnie, 18 May 2012 - 04:42 PM.

[ChrisMac]

iRonnie, on 18 May 2012 - 04:28 PM, said:

Breakfast:  Bowl of gluten -free cereal(lots of pumpkins seeds, lecithin, walnuts, and stuff).  Bowl of fruit and yoghurt with LSA.  I have a few eggs with a salad after hard sessions.

I can't believe how much energy I have since going gluten free.  I work out three times a day, and my latest problem is over training.  I love that problem.
Morno's: fruit
Lunch: Tuna and bean mix with brown rice
Dinner: Whatever I'm given, but it will be gluten free and protein rich, except the night before the "Long Run", when it will be carbo-rich.

[johnnyboyrun]

ChrisMac, on 23 August 2012 - 09:36 AM, said:

iRonnie, on 18 May 2012 - 04:28 PM, said:

Breakfast:  Bowl of gluten -free cereal(lots of pumpkins seeds, lecithin, walnuts, and stuff).  Bowl of fruit and yoghurt with LSA.  I have a few eggs with a salad after hard sessions.

I can't believe how much energy I have since going gluten free.  I work out three times a day, and my latest problem is over training.  I love that problem.
Morno's: fruit
Lunch: Tuna and bean mix with brown rice
Dinner: Whatever I'm given, but it will be gluten free and protein rich, except the night before the "Long Run", when it will be carbo-rich.

I don't get the Gluten free thing, unless you are gluten intolerant. Each to there own but just don't get it. Arnt we designed for gluten?

[ChrisMac]

I'm not sure of the thinking behind it either, but I'm also not convinced we were designed for gluten.  I believe it is only found in wheat, barley and oats.  They are regionally specific plants (originally) that go through a bit of processing before you can easily consume them - I mean they aren't really grazing food for wild humans.  Our appendix, which allows the breakdown of cellulose into protein, obviously clapped out thousands of years ago, meaning whatever we were designed for, we have subsequently adapted to something else.  I'm betting it was meat, because it tastes awesome.
Ben Greenfield, US nutrition Guru, ran a story recently debunking the value of fibre in our diets, which was a shock.  Maybe wheat is just a big marketing scam, like running shoes!

[mytym]

I changed my diet at the beginning of the year, and it has worked wonders for my health.  I start my day off with a large bowl of fruit muesli with soy milk.  Rather than eat lunch I snack solely on raw fruit and vegetables throughout the day from breakfast until tea.  Usually every half hour to every hour and only drink fluoride-free water.  I'm also careful not to mix different fruits together, always eat them seperatley.  For tea I eat whatever is dished up but try to ensure stacks of vegetables accompany the oft less-beneficial main meal centrepiece.  Avoid snacking on processed foods.

[Ponytail]

Mytym, aren't you worried about ending up with teeth from "The English Book of Smiles" drinking that fluoride-free water? I thought that's why their teeth are so bad.

[mytym]

It's all a big myth.  Anyway, I'd rather risk rotten teeth than the consequences of ingesting any more of that poison than I have to.

If I'm that concerned about strong teeth I always have the option of brushing more often with fluoride rich toothpaste.  There is absolutely no reason why it needs to be forced upon us in the water supply where it is virtually impossible to remove.

[Bellthorpe]

If fluoride is 'virtually impossible to remove' from the water supply, how do you "only drink fluoride-free water"?

I know how I do.

[Ponytail]

If my recollection of year 8 science is correct, fluoride is an element. Hydrogen & oxygen are also elements and if you remove them you're left with nothing. You do what you want, I'm just saying is all!

[walker1st]

lots of countries have fluoride banned from drinking water
basically it is brain damage very specific to mind control

water was heavily fluoridated in nazzi germany to physiologically prepare public for fuhrer speeches

it is no wonder, that it is compulsory in this country, do your research why ?

fluoride does not pretect teeth in any way, that is a big hoax, but there are tooth paste product completely fluoride free

best is to brush with ocean salt, with bicarb soda, or the mixture of both,

however after fruit is best just to swoosh with water as the surface is too soft from aggressive fruit juices to survive the brushing

I do drink distilled water, as that is 1 of 2 ways how to get really fluoride free water and use few drops of ocean concentrate into cold water or into the tea

also use distilled water for tea and soups.

water filters are not able to get rid of fluoride - that is what was likely meant by previous posts

the other process is reverse osmosis

or collect your own from nature, just make sure there are no old gold mines up the stream (mercury)

[Bellthorpe]

Ponytail, on 25 August 2012 - 08:43 AM, said:

If my recollection of year 8 science is correct, fluoride is an element. Hydrogen & oxygen are also elements and if you remove them you're left with nothing. You do what you want, I'm just saying is all!

Alas, your recollection is incorrect.

[Ponytail]

Ok, so that's actually fluorine, but I was close!

[mytym]

Everything is composed of one or more elements, including poisons.  Doesn't mean it's safe to consume.

Whilst I'm able to find a source for fluoride free drinking water, it unfortunately doesn't equate to avoiding fluoridated water altogether.  The cooking is done using tap water.  The food at the supermarket is produced and prepared using tap water.  The shower uses tap water.  Even the sink that I rinse my fluoride-free toothpaste toting toothbrush uses tap water.  All I can do is try and reduce the amount I consume where practical.

[Bellthorpe]

Collect your own water ... that's what I do, but for a different reason.