Eat a carb and a protein about 2 hours before bedtime ...it will stabilze your blood sugar and you wont binge in the morning and you'll have a good nights sleep.
Try a scoop of fat free cottage cheese and some toasted rye bread. Rye will keep you fuller longer as it digests slowly
2 or 3 slices of shaved turkey breast and a bread stick or two
2 or 3 slices of Deli Roast Beef and a breadstick
Fitness Minutes: (23,806)
11/16/12 1:49 P
well it really sounds like you're doing the best you can. Hope your life gets back to normal soon after Sandy. And I hear you about how much it stinks about spending 200+ calories on liquids (milk is the only thing besides water I drink) but I do know that my body likes it, even if my mind would rather have a bigger bowl of oatmeal in the morning. But you really seem to be doing everything just about right. And there's nothing wrong with 1 big snack rather than multiple smaller ones if that works for you. When I'm not cutting weight, my "work snack" is typically 2 slices of bread, 2 slices of cheese, 4 oz grilled chicken breast, and a large apple. About 400 calories there but then I have all sorts of energy to get through training and eating my dinners at 9 or 10 doesn't bother me in the slightest.
Lately, I've been eating dinner very late because I was babysitting until 8-9pm. I did have a nice-sized snack while babysitting, but I couldn't get dinner.
We have more protein sources in a friend's freezer. We lost power during Hurricane Sandy, and a friend was holding our frozen food for us, but my parents still haven't gotten our food back. This means my protein is limited to Greek yogurt, chicken burgers (which I haven't eaten yet), canned tuna, chicken sausages, cheese, and eggs. When I go out to eat tonight, I'll probably get more meat. Trust me, one of my favorite foods is steak, so I'm not afraid of meat- I've just been lacking in it for now.
I don't drink cow's milk as it started to bother my stomach a couple years back (I switched to soy for taste preferences and developed an intolerance), but adding a cup of soy milk to my meals might be worthwhile. True, it kinda stinks to spend 200 to 300 calories on liquid calories a day, but if it helps, then it might be worthwhile.
The beef jerky was really for snacks while babysitting. I figured it was just a little protein boost to hold me over until dinner. Fortunately for my dieting (unfortunately for my emotional state), the family I babysat is moving in a few days, so I'll be able to have a more stable dinnertime (aside from church nights, where it's more complicated). Of course, this leads to another issue: when I work, I don't have time for snacks. This means I'm pretty much getting 3 meals a day and possibly a late night snack or dessert. Most of my snacks have really just been one BIG snack instead of 2 or 3 200 calorie snacks.
Thanks for the suggestions though. I'll look into the milk idea some more. Who knows, maybe on days I eat out it'll be an excuse to get a decaf soy latte at Starbucks (no sweeteners) to make sure I get my cup of milk inl
Fitness Minutes: (23,806)
11/16/12 12:37 P
I went through your nutrition tracker to see if I could see anything that stuck out at me. I guess first question would be what time do you normally eat dinner? Maybe you could push it back an hour or two, I had to do that and it really cut back on my late night snacking.
Other thing is that your dinners are a little low in protein, and try eating more whole protein sources I guess. I mean, some cheese and beef jerky gets the nubmers ok, but maybe your body would be happier with a pork chop or chicken breast for dinner. Just some thoughts. Also, do you ever drink milk? I know many people don't but for me it is wonderful for keeping me feeling full. I don't notice it when I drink milk, but then I do notice it if I don't have a glass of milk with breakfast or dinner.
I've been working on trying to track my calories using Sparkpeople and Fitbit (to determine a daily calorie deficit). I've even started pre-planning breakfast, lunch, and partial snacks the night before.
However, for the past two days, I've been waking up feeling like I'm STARVING. I drink water as soon as I wake up, but I still find myself binging at breakfast time (I'm a recovering binge eater). I still measure my portions, but I find myself not caring about how much I eat. I tend to stay on track for lunch and SOME of my snacking, but by dinner it is tempting to overeat again knowing that I'll probably be over my calorie target given by FitBit for the day.
In addition, while I've been keeping up with my 10,000 daily step goal since October 1, I have worked only 3 days since October 27 (I'm on-call at my job in spite of my requests for a permanent position). This means I'm spending more time at home, and my activity level has dropped. On a more active work day, I easily burn 300+ more calories than I'm burning when I'm off. I bought the Sparkpeople 28 Day Bootcamp DVD, and I have a nice library of Leslie Sansone videos, but I have such little motivation to work out.
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