Thursday, April 20, 2006

Help! I'm drowning in a sea of information. I started reading the threads at Oxygenmag and I have no idea where to start! I increased my calories, but still am not getting enough protein and I'm not even sure if what I'm eating is really okay. My first question, is two slices of flaxseed toast with 2 tablespoon of all natural peanut butter and an orange a healthy breakfast? A friend recently suggested to me that having bread of any kind might not be a good idea. Is this true even if it's sprouted grain and flaxseed? I have tried waking up early to make an omelet or oatmeal and I just can't do it. I already wake up at 5 ish and I just can't force myself out of bed any earlier so anything that requires more than 2 minutes prep and cook time is out of the question.
Then there is the issue of weight training. To start, lets just decide what are the most important items that I should buy to get going.
I'll ask more later.
BTW, I've gained about 2 lbs since I started increasing my calories 3 weeks ago, but my inches are the same. I have not checked my body fat yet.
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5 comments:

Kristen said...

Help! I'm drowning in a sea of information. I started reading the threads at Oxygenmag and I have no idea where to start!

It can get overwhelming, but don't worry about it. You know the basics--besides, a lot of people on that board are competitors with really strict diets. It doesn't mean you can't use the good information, but don't worry about it too much, okay?

I increased my calories, but still am not getting enough protein and I'm not even sure if what I'm eating is really okay. My first question, is two slices of flaxseed toast with 2 tablespoon of all natural peanut butter and an orange a healthy breakfast? A friend recently suggested to me that having bread of any kind might not be a good idea. Is this true even if it's sprouted grain and flaxseed?

I would add some protein in there. Maybe a protein shake? I just bought some yummy chocolate protein powder at Walmart for $11 (30 servings) with 20 g of protein per serving. Not bad. For some people, bread is off limits--it either makes them want to go crazy and eat more or they are competitors and need to cut it completely from their diets. Besides, bread has a ton of preservatives in it usually. When you buy bread in foreign countries, it molds within a day or two because it has no preservatives. Most bread on our shelves can last a month--not the healthiest, you know? I have heard good things about Ezekiel bread--you have to keep it in the freezer to keep it from spoiling. It's sprouted grain stuff as well.

I have tried waking up early to make an omelet or oatmeal and I just can't do it. I already wake up at 5 ish and I just can't force myself out of bed any earlier so anything that requires more than 2 minutes prep and cook time is out of the question.

Have you tried making old-fashioned oatmeal or cream of wheat in the microwave? That's what I usually have. Could you pre-make a big batch of eggs (hard-boiled or scrambled), oatmeal, or protein pancakes once or twice a week?

Then there is the issue of weight training. To start, lets just decide what are the most important items that I should buy to get going. I'll ask more later.

I would recommend a bench (you can often find these at garage sales and Goodwill) and a barbell with a set of weights up to 100 lbs (I got a really cheap one at Big 5 for $40--they always have these on sale). You could also get a set of dumbells, too, but a bar will give you a good start.

BTW, I've gained about 2 lbs since I started increasing my calories 3 weeks ago, but my inches are the same. I have not checked my body fat yet.

Like Aola experienced, it's probably a little water gain from increasing carb intake. Try not to worry about it, especially since your measurements haven't changed.

You're doing great, Sandra, and I'm proud of you. Don't get overwhelmed; you'd be surprised how many good gains you can make without knowing every detail of fitness and nutrition! :o)

8:54 AM
Sandra said...

Whew...deep breath. I'm in a much better space than when I first posted this.
Thank you Kristen for helping to bring me back to center. :)
After printing out my daily report and looking over it, I can totally see the areas that need help.
Although, I didn't know about the Zone bar being full of hidden sugar. Is there a protein bar you can recomend? Is the name of the protein shake you bought Carb Solutions? I used to use that one. I'm going to look for a new one today. I'll toss the Curves stuff out.
I do have to keep the bread I use in the freezer to keep it from spoiling. I'm going to try making the other changes you recomended and as a last resort I'll toss the bread.
I can totally see that lunch needs to be more! This is probably the reason I have late afternoon cravings.
I usually have the pear and string cheese before a workout and the shake after the workout.
I'm looking right now for a bench and weight set. The total gym just doesn't cut it. I bet you're surprised by that. :)
Thanks so much for your input. I'm just going to take it one step at a time and not get to overwhelmed by all the things I think I should be doing but am not doing.

9:43 AM
R said...

Okay Miss Sandra -- quickie protein recipes.

I double this -- make it on Saturday -- freeze and eat one every morning, after warming in the microwave. They freeze well. You can also substitute turkey sausage for the Canadian bacon. Amazingly the eggs don't stick either way.

INGREDIENTS:

* 4 large eggs
* 4 slices Canadian bacon
* 1/3 green bell pepper
* 1/3 red bell pepper
* 1/3 shallot, minced
* 1 tablespoon canola oil
* 1 1/3 tablespoons minced fresh herbs such as tarragon, chives, parsley or combination thereof
* salt and pepper

DIRECTIONS:

1. Preheat oven to 400 degrees. Remove tops, core, ribs, and seeds from bell peppers. Cut them into quarters and flatten to facilitate cutting into small dice. Heat oil over medium-high heat and saute shallots to soften before adding in peppers. Cook, stirring often, until slightly softened but colors are still bright. Remove from heat and season to taste with salt and pepper.
2. Lightly grease 4 cups of a muffin tin and insert one slice of Canadian bacon into each cup. Divide bell pepper mixture among the 4 cups and carefully crack one egg into each bacon cup on top of the peppers. Bake in center rack of oven for about 15-20 minutes, or until whites are set but yolks are still slightly runny (bake longer or shorter according to taste.) Season eggs to taste and carefully remove by gently scooping out bacon cups with spoons and rubber spatulas.

10:21 AM
Kristen said...

I don't usually eat protein bars, but you can do a quick search for homemade ones at the Oxygen forums. (There is a small time investment involved because you have to prep them, but they are a lot cheaper than store-bought ones.) There are tons of good, clean recipes in the recipe section of the forum. You can also do a search on the board for protein powder recommendations; like I said before, I usually just look for one that will fit with my macros with at least 20-25 g of protein per serving, minimal carbs (3-5) and fat (1-4).

10:48 AM
Sandra said...

Becky, that recipe looks awesome! I am going to make them this weekend. Thanks so much!
Kristen, I'm going to the oxygen board right now to see what I can dig up.
Thanks ladies!

12:31 PM

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