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Rae Cattach User is Offline

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Posts:2355

08 Sep 2010 01:40 PM
Great advice as always Michelle!

Rae Cattach http://raecattach.com My "Operation Growth" Forum Thread "Strength in Mind, Body and Spirit"

Michelle Koen User is Offline

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Posts:1856

31 Aug 2010 12:39 PM
Hi Jess You need to think of your food as fuel. It can still taste great but you need to create a constant steady energy source for your body. When you have a meal such as coffee and fruit (sugar] your body is getting a short hit hard hit of energy, like an explosion, then running on empty again. You repeat this several times a day. Each time you're body is sent into a panic from this quick hit and is more likely to store these calories as fat (for when its on empty again]. Consider how you could make your meals more balanced by choosing a protein source, fibrous vegies and or legumes and some good fats. Some folk would never give there coffee away and that's fine, but if you are relying on it for energy rather than food then you're doing your body a disservice and its less likely to do what you want. Rather than giving you a diet to follow I have made a 3 lists choose something from each list for each of your 5 meals. For your first meal of the day and the one after you exercise add something from the starch list. Restrict the fruit to these meals too. There is even a time for lollies! Save them for before your hardest cardio training sessions each week. have a few snakes or whatever sugary treat you want and use this as FUEL for your workout.Otherwise with the lollies, what I do is just say. Ill have them on Friday, or a few days away. By the time that day comes around I usually forget I wanted that treat, because I didn't buy it, and just keep going. protein (100-125g raw] Chicken White fish-inc.Tuna Oily fish= protein+fat Kangaroo Emu Lean beef, lamb, pork Skinless duck breast Turkey Breast Eggs=protein+fat Egg whites Tofu Tempeh Beans=protein+fibrous veg (even make into dips like hummus] Buffalo Fiborous Veg (150-250g] Broccoli Snow \|>eas Alfalfa Sprouts   Artichoke Hearts   Arugula   Asparagus   Bamboo Shoots Beet Greens   Bock Choy   Brussels Sprouts   Cabbage   Cauliflower   Celery   Chard   Chicory   Chives   Collard Greens Cucumbers   Eggplant Endive Escarole   Fennel   Kale Leeks   Lettuce Mushrooms   Onion   Capsicum Radicchio   Radishes   Rhubarb Sauerkraut   Scallions   Spinach   Tomato Water Chestnuts   Zucchini Fats (a serve is....] 1 Egg yolk 12g nuts (walnuts, almonds, pecans, cashews, macadamia etc] UNSALTED is much easier to quit 12g nut butter 12g seeds (pumpkin seeds, sunflower, sesame....} 1ts olive, macadamia, fish oil, flax, coconut 12g DARK chocolate (lindt 85% or green and blacks 85%] Starches Rice crackers (ewwww} Sweet potatoes Regular potatoes Quinoa Buckwheat Oats Brown Rice Soba Noodles Wholemeal pasta Uses as many herbs and spices as you want to make your food interesting. Soy sauce, sugar free (queens brand] maple syrup and Ayam Lite Sweet chilli sauce are also my favourites! Watch out for bottled sauces with sugar content. Have fun with your food and let it be your fuel. Michelle

ONE DAY CLOSER TO AWESOME For delicious figure friendly recipes: Healthy Helpings: Fast food for fit physiques Enter the code "LINDYLAND" and receive 10% off the purchase of my book. http://www.michellekoen.com "If you will change, life will change for you"

jess27
Posts:272
jess27

30 Aug 2010 04:32 PM
Hi - I'd really appreciate some help with my diet. I'm currently just starting out in Triathlons - so I'm doing a fair bit of cardio (at least an hour every day) but not much weights at the moment. I want to get really lean and toned. recently I have put on about 5kg - and it just wont budge! I weigh 57kg at the moment but I'm only 158cm - and usually weigh 51-52kg. - And I'd really like to get back down to that weight - or at least stip the excess fat. My current diet: Breakfast - cappuccino (full cream), banana, apple snack - 1 piece of fruit Lunch - can of tuna, 4 thin rice cakes, tomoato snack - apple, hot drink (instant coffee with milk) - maybe some rice crackers Dinner - is usually protein and salad ie. tuna, eggs or chicken (I also sometimes pig out on lollies - but I'm well aware how bad that it) Can anyone give tips or advice as to exactly what I should be eating meal my meal - in order to strip fat and get lean??? thanks Jess

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