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MISSRUTH Posts: 4,155
9/28/13 8:52 A

I'd have to agree with Becky on the exercise.... especially considering the Insanity/ intervals on a bad ankle. You'd have some sort of jumping jacks or butt kicks or jump/squat or whatever.... where you're putting a lot of impact on the joint.

And I'd have to agree that you really need to track/ weigh/ measure your food, at least for a while. You need to see how many calories you're really getting, not just an estimate. From what you outlined... unless your portions are really large (2 cups of oatmeal, a cup of rice at a go).... I don't see where you're getting over 2K calories. Unless you're eating a pile of jujubes. : )

While it is true that a lot of times when we "eyeball" stuff, we underestimate how much we're eating.... it is entirely possible to over estimate how much we're eating. I use a food scale all the time, and it has sometimes surprized me that what I thought was 3 ounces of meat, was really only an ounce and a half or two ounces. Unless I measure out nuts, I could not tell you with anything close to accuracy, what was an ounce. I mean what exactly is a "small handful".... depends on how big your hands are, I guess. And then I get concerned that I'm overestimating so I put a bunch back. And now I've got... who knows how much. Better to just weigh it.

Also the Nutrition Tracker will show you a breakdown on carbs, fat, protein. Could be you'd then see immediately that you're lacking in protein for example on a daily basis. It would make it a LOT easier to make some tweaks to your daily meal plan, if you could see that breakdown every day.

9/27/13 4:08 P

has your doctor or physical therapist "approved" your workout plan, even though you report your ankle is not heeled. Is the workout causing more harm, inflammation??

Your SP Registered Dietitian

NIRERIN Posts: 14,084
9/27/13 3:42 P

four hours isn't an unreasonable amount of time to start feeling hungry after a meal. three hours is a little bit short, but i guess it kind of depends on how hungry you are [ravenous probably isn't reasonable, but not particularly full is just where you want to be].

if you are estimating your calories, it's worth it to actually track them at least sometimes. it will help you get your eyeball portions right or tell you that you're really off somewhere. because if you're eyeballing an ounce of meat at lunch, you probably are hungry [especially if you think that one ounce is about 3.5 oz]. if you're eyeballing seven ounces of meat at lunch [again, it's more of a problem if you think that portion is 3.5 oz], then you being hungry might be something more to look into. but you won't know how good of an eyeballer you are until you actually measure what you are eyeballing.

as for what you are eating:
-make your oatmeal with milk. if you're cutting out dairy at least do an almond or a soy to get you a few more calories and maybe a little more protein in there.
-as another alternative, try something like pumpkin in your oatmeal or perhaps cinnamon and fruit. the more different foods you get in one meal the longer they take to digest.
-cut out the coconut oil. 2 Tablespoons should be around 240 cals for something that has little to no benefit. if you ate those calories you could get a lot more satisfaction from them.
- make sure you are getting 3-4 oz of protein with your lunch. and half a cup of brown rice. and a cup of your low cal, green vegetable of choice. in other words, make sure your leftovers are actually at least a portion of food.
-your snack confuses me. the sticky rice buns are probably fine. perhaps consider adding a serving of veg and maybe some fat if there isn't already some in there. but peanut butter by itself is a lacking snack. you need something with fiber and carbs [crackers, fruit, vegetables] to bulk out the snack. and jujubes? are pure sugar. it's fine to have them, but have them with something that has some fiber, protein, fat and carbs so that you are at least getting some kind of nutritional benefit out of your snack.

9/27/13 3:00 P

I'm 6', female, age 23. I estimate I eat about 2100-2300 calories a day, on average. I work out about 5 hrs a week, 3 of which is taekwondo practice, 1 hr swimming, 1 hr weights interval with cardio or 1-2 insanity videos on different days. I weigh 180lbs.

I am not sure if I am estimating my calories incorrectly but I am hungry pretty easily-usually within 3-4 hrs of eating. My normal weekday schedule is 6am-6pm commuting to law school or work, a lot of sitting at either.

I started cutting out most dairy and wheat to see if it helps me with my perpetually inflamed ankle.(Previously rolled/sprained-easily reinjured) A usual day is like this:
6am: oatmeal made with water, 1 tbsp peanut butter, 2 tbsp coconut oil
noon: Leftovers-usually chicken or fish, kale, chard or broccoli, brown rice. Other stir fries are also included-such as eggplant with pork, or tofu and shrimp.
5pm: Snacks-usually sticky rice buns made with red bean (homemade), more peanut butter, or lately jujubes
8pm: dinner-generally Chinese food that is homemade. Usually something like noon foods.

Otherwise: about 2 fruits a day, 1 gallon of water a day (or close to it, at least 115 oz).

When I am at my externship I will take a walk around noon for 30-45 min and buy a fruit/yogurt juice(more fruit than yogurt). Sometimes I will eat an extra tuna sandwich from the same shop, after eating my brown rice/chicken, kale. Once a week I will eat whatever I want, which is usually a milkshake, burger and fries.

I have already lost 10lbs and am looking to lose about 10 more. My doctor recommended I do this because he thought it would be good for my ankle problem. Am I eating the wrong kinds of things?

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