Nutrition 101

metamorphosis wrote: »

Finishing up a research paper there - basically it was an online ethnography and content analysis of TOO MANY journals from Marks daily Apple, so glad to be done. Never take on a content analysis approach again thank you very much. Drained but up to Dublin with work next wed-fri so some celebratory drinks in order a few times i reckon!

dublin1234 wrote: »

Hi, I'm a Dietitian (a.k.a. clinical nutritionist) just browsing through and came across this thread. Fair play to you guys for putting in the effort, its great!
Just one point i thought i'd mention about the last comment on potassium... It's essential for maintaining fluid balance and muscle contraction, but excessive intake can result in sudden cardiac death. Salt substitutes for example "Low-Salt" (which people consider a healthy alternative to table salt) is composed of Potassium-cloride instead of sodium-cloride (table-salt) so avoid it like the plague! (just a little fact I thought people might find interesting!)
So i just wouldnt get hung up on Potassium and its sources, or get worried that you need to increase your intake. 5+ portions fruit & veg/day and your sorted! Dont get me wrong tho, its still great to know whats in your food and why its important to eat what media etc is telling you you should... but i just wanted to make that one point about the secret of potassium! :-) xx

Dragan wrote: »

Sometimes your gonna have really strong days. You'll wake up fresh, you'll eat a good breakfast, you'll dodge that chocolate snack at 11 and opt for some fruit and mixed nuts insteads. Your tuna salad for lunch will taste good. You'll see that nature gives us nicer food than man does when you have a fruit salad before the gym. Dinner will taste good and you won't even burn it when you get distracted by watching Ramsay's Kitchen Nightmares. You'll enjoy and hour or two on the couch and then you'll go to bed.

It might not even rain.

Then there's the other days. The first thing you are greeted with in the morning is a reflection that you frankly do not like. You slept through the alarm so breakfast is out the window. By 10 o clock in work your hungry but your food options are limited so it's Nestle time. Work is crap, your boss is on your back and deadlines are tight. Lunch is not worth taking about and it makes you feel a little better for a little while but that wears off like the energy from that Aero did this morning. By the time you get home your worn out and beat down, it's a takeaway and it's the couch.

And it's raining.

Now then, both of the above days WILL happen. Somedays you'll be a Superhero, somedays you'll need rescuing. So how do you stack the odds in your favour? Batman has a utility belt and a well spoken butler. Wonderwoman had a whip and sex appeal for weeks. If this were Vegas I'd be telling you how to card count. If this were the army I'd be telling you how to dig a fox hole while under fire. But it's not, it's the Diet and Nutrition Forum so I'm gonna tell you how to lessen the chances of having one of those bad days.

Now then, before you look at my sig, or where I Moderate and label me a fitness Nazi because some of the things I'm going to say below are pretty harsh you'll need to know that I used to weigh 300lbs. Physically I was a mess. These days I'm roughly 100lbs of fat lighter, 50 lbs of muscle heavier and in much better nick. My heart doesn't give me **** for walking up stairs any more, I'm healthier and happier all round. I've walked the road your on.

1) Get your head on straight.

If you’re an overweight drug addict with 8 kids, no job and no options then you have a lot to feel sorry about. If your just overweight then you kinda don't. It was only really when I realised this that my weight loss got emotionally and psychologically easier. I wasn't in debt to drug lords, I didn't have cancer…. I was just fat. I could do a little bit each day, and do it right and eventually I wouldn't be fat anymore. I literally had all the time in the world. It's amazing the kind of pressure that realisation will take off you.

2) Find a system you have faith in and give it an honest shot.

Now then, I have very strict idea's about the way people should and should not eat, but frankly this is not about that. This is about you and what YOU need to help you lose the weight. If you feel Weight Watchers will work then do that, if you feel Curves will help then do that! Here's the thing though, sometimes you gotta learn to cut your loses. If something is not working for you and you have been giving it honest effort for 4 weeks then it's time to change. It's time to find something else and give that a shot.

3) Drink water.

Pretty much the one thing that every diet system has in common is the advise to drink plenty of water. Why? Because water rocks, and not getting enough of it can slow your metabolism, mess up your sleep, screw with your heat regulation and generally make you feel like poo. Who wants that? Just keep a steady supply of water going all day and your good. Easy, right?

4) Be prepared.

Last time I checked we all went to bed with a rough idea as to what our next day is gonna be like. You have an idea of what you need to do , work and family wise, where your free time will be and what time Dog the Bounty Hunter starts on Bravo. At the very least your know you gonna get up and need to eat. That alone is enough reason to prepare for the day. Whatever meals you can prepare to bring with you, then do so. I don't accept excuses about this one, to be honest. I have sat in my gym, talking to the staff, eating cold carrots, brocolli, tuna and eggs from a tubberware dish. Why? Because it was called for at the time. Just do what you need to do, and if that includes being prepared…..then be prepared.

5) Stay basic

The best system to lose weight is the most simple. Eat 3 nice sized meals and 3 snacks a day. Eat fruit, veg, lean meats and healthy fats from good quality oils. Be active, walk, run, swim, play sport. Enjoy yourself. Get enough sleep and relax.

6) A friend in need…..

Sometimes it's good to have a buddy, someone you need to meet at the gym, or can walk with, or someone in work who has the same goals and you can offer each other support. Not everyone is gonna understand your desire to change your body, people will try and tempt you with drinks and dinners and Malteasers. Just say no. There will be more than enough room for that in a few weeks time when your down a few pounds.

7) Take pictures

It's hard to keep track of changes to your body, but a picture taken every 4 weeks under the same circumstances cannot lie. You'll get an honest evaluation of the changes that are happening, and how fast and where. No ones gonna see the picture, and if you can't be honest and brave with yourself then your ****ed from the get go.

8) Work hard….

And be honest! Hardwork in the gym or on the field or while your running is normally uncomfortable. It's about pushing yourself because you have a goal. I've bled, puked and passed out in the gym. I'm not asking you to do that, I'm just asking you to put in some honest effort and have a bit of faith that you won't break!#

That’s about it, nothing to specific, just general advice you can apply no matter what you are doing.

Have Faith,
Dragan

Angelle123 wrote: »

How to Lose Weight?