Cossie Helen

iTrader: (1)

Right i'm back on the diet on Monday after slipping back to old ways quite bad after xmas.

I been doing the Weight Watcher diets, but really sick of them

Want energy foods and lots of them as i suffer for Anxiety and a bit of stress and have been told different foods can help your moods, stress level etc

Also going to get back in the gym on Monday, if anyone has any advice on what i should be foucsing on ?

Anyone have any info or advice on it ??

Cheers

RSPTG

Give us an idea of what you eat on an average day, listing the times you also eat that meal and we will do are best to improve on it.

Cossie Helen

iTrader: (1)

Breakfast - Cereal or Frest Grapefruit

Mid Morning snack - bag of crisps - replaced with fruit

Lunch - sandwich - replaced with salad, yogurt

mid afternoon snack - fruit

dinner - Spag boll, caseroles etc etc replaced with chicken, brown rice, freash veg

Cossie Helen

iTrader: (1)

Well only just started replacing the above this week, but thats how i mean to go on LOL

RSPTG

That looks good to be honest just needs fine tunning, but you have the right idea.

Breakfast is fine,..But what cereal are you having? just check the sugar content.
I make my wife oats with water, some raspberries and a spoonfull of yoghurt, just a suggestion. She also has a protein shake but then she is a gym rat and is not trying to loose just tone.

Snacks....cottage cheese is v.good. You can slice in pineapple or an apple and have that as one of your snacks. Sounds abit...but it is nice, give it a try. Also small hand full of nuts is a good snack as these contain good fats, Cashews/Walnuts are a good bet.

With the lunch salad...add some protein, cottage cheese, tuna, chicken, turkey, Prawns.

Need to be careful of carbs in the evening!! if you are trying to loose.

Spag bowl is ok aslong as the portion size is not huge,..brown rice and a chicken breast is the best option. along with Salmon, Tuna, Lean steak or omelettes "if using 4 eggs only one yoke" and have a side salad instead of any carbs.

Idea to spice up the brown rice. Wok some peppers, mushrooms, chopped red onion and add some sweet chilly sauce. Once rice is cooked add to wok and mix.

Tip....to keep an eye on the carbs weigh out roughly 35g uncooked brown rice (or 90g sweet potatoe) for you evening portion. That will equate to just over 20g of carbs for the evening.

Hope that helps ...you could go as far as working the daily calories out but see how it goes first.

Cossie Helen

iTrader: (1)

Sounds like i could stick to that LOL


I have Cheerios for my cereal, but maybe want to try and have something less sugary


I like cottage cheese so will add that to my salad


Also bought some punkin, sunflower and seseme seeds as was told they were all quite good

RSPTG

Ok, That's good glad you are sorted.

Cheerios are better than no breakfast, but there are better..oats, weetabix, shredded wheat. Then add your own sweetner from fruits instead of being loaded by the manufacturer.

You would think that bran flakes are a good choice but if you are trying to cut the sugar from your diet in order to loose then there are better options. Check out the sugar content in these compaired to the ones I have listed and you will be suprised!

Good that you like cottage,..also boiled eggs would be good as a snack or in your salad but discard the yokes. These will also up your protein intake which will help, also the best choice if you get the munchies in the evening.


Ref your seeds you could add them to yoghurt, salads, brown rice "as above post" or even stir fry.

Let us know how you get on

Cossie Helen

iTrader: (1)

Will do.


Is there any eneregy foods to eat ? As i lack energy and motivation

RSPTG

I presume you are talking general energy foods, not for performance related energy. If you follow the above then your energy levels should be ok as you have complex carbs and simple carbs in the plan. Just make sure you are eating every 3 hours and enough, and I'm sure you will be fine and feel the difference in your self with more energy than before.

A good breakfast with a black coffee as above to start the day, then the other meals every 3 hours and see how you feel.

You will of lacked energy by consuming such things as salad only for lunch with no carb or protein content.

Cossie Helen

iTrader: (1)

I will give it a go with the foods above and see how it goes


Have been told that Vitamin B is quite good as well


Regards to the black coffe, i'm not allowed caffine at all due to my axiety

RSPTG

Oh.... sorry about the coffee.

Forget about Vit B..this and that,,,....Just have a good multi vit & mineral tab every morning after you breakfast.

Cossie Helen

iTrader: (1)

So if i were just to get Mulit-Vitamin tablets, they would be better ?


Will have to get some of them lol


Regards to caffine, was making me worse, so stopped having any caffine and have fruit teas and camomile tea now

RSPTG

yes, don't forget the mineral as above, and you get what you pay for as in all supplements.

Cossie Helen

iTrader: (1)

Will go look for some this weekend, good excuse to go shopping PMSL


Thanks for all your advice