Feedback on today's eating

[Anonymous]

In order to get feedback, you need to mention what your objectives are--lose weight? put on weight? gain muscle?

[Anonymous]

“Oats overnight” may be a good way to introduce oats to breakfast.

[Anonymous]

Anonymous wrote:In order to get feedback, you need to mention what your objectives are--lose weight? put on weight? gain muscle?

They did say. To lower cholesterol and A1C is pre diabetic so lower carb and sugar. They do not need to lose weight and they are not trying to do so.

[Anonymous]

Anonymous wrote:“Oats overnight” may be a good way to introduce oats to breakfast.

Overnight oats are mushy and gross

I do oatmeal each morning with 1tsp of chia seeds thrown in right before I eat it. They don’t get all puffy and slimy if you put them in right before you eat it.

[Anonymous]

I do chia water-mix couple tablespoons in with water, drink fast before it gets goopy.

[Anonymous]

I would ditch the extra breakfast serving of fruit, and add a boiled egg. For lunch, eat a larger portion of salmon and maybe add some avocado and another boiled egg. Stop messing around with extra carbs and increase your meat/poultry/fish/egg portions. That’s the stuff that’s going to keep you full for longer.

[Anonymous]

Anonymous wrote:I would ditch the extra breakfast serving of fruit, and add a boiled egg. For lunch, eat a larger portion of salmon and maybe add some avocado and another boiled egg. Stop messing around with extra carbs and increase your meat/poultry/fish/egg portions. That’s the stuff that’s going to keep you full for longer.

I’ve been trying to increase portions for sure and your ideas are good ones. I think overall I just need more food and possibly adding some whole grains will get me there.

The plan is to recheck at the three month mark and if I’m still not where I’d like to be I think I will try a CGM device that might help me understand how my body is processing the food I’m eating

[Anonymous]

Anonymous wrote:

Anonymous wrote:I would ditch the extra breakfast serving of fruit, and add a boiled egg. For lunch, eat a larger portion of salmon and maybe add some avocado and another boiled egg. Stop messing around with extra carbs and increase your meat/poultry/fish/egg portions. That’s the stuff that’s going to keep you full for longer.

I’ve been trying to increase portions for sure and your ideas are good ones. I think overall I just need more food and possibly adding some whole grains will get me there.

The plan is to recheck at the three month mark and if I’m still not where I’d like to be I think I will try a CGM device that might help me understand how my body is processing the food I’m eating

I think intermittent fasting is probably not for you. You don’t and shouldn’t lose weight and I think you are having a hard time getting enough calories in because of that. I think your bone density should be top priority- since that is difficult to treat and once it is gone it is gone. Getting enough calcium, vitamins and CALORIES are extremely important to prevent bone and muscle loss. This outweights any potential blood sugar benefits. You can control your blood sugar in other ways.

Also, you should be taking a vitamin D/k2 supplement. It helps with your bones and cholesterol

[Anonymous]

Will someone do mine?

Breakfast- Greek Yogurt 2 percent, one thin slice of good seed bread (60 calories) with quarter of an avocado, 1 egg and berries on side

Lunch- Chopped salad with grilled chicken, boiled eggs, tomatoes, onion, cucumber, romaine and lemon juice/half ceaser dressing

Dinner- Sea Bass and Broccolini

Snack:
Turkey
Lemon Sorbet
Black iced coffee
Grapefruit

[Anonymous]

Anonymous wrote:

Anonymous wrote:

Anonymous wrote:I would ditch the extra breakfast serving of fruit, and add a boiled egg. For lunch, eat a larger portion of salmon and maybe add some avocado and another boiled egg. Stop messing around with extra carbs and increase your meat/poultry/fish/egg portions. That’s the stuff that’s going to keep you full for longer.

I’ve been trying to increase portions for sure and your ideas are good ones. I think overall I just need more food and possibly adding some whole grains will get me there.

The plan is to recheck at the three month mark and if I’m still not where I’d like to be I think I will try a CGM device that might help me understand how my body is processing the food I’m eating

I think intermittent fasting is probably not for you. You don’t and shouldn’t lose weight and I think you are having a hard time getting enough calories in because of that. I think your bone density should be top priority- since that is difficult to treat and once it is gone it is gone. Getting enough calcium, vitamins and CALORIES are extremely important to prevent bone and muscle loss. This outweights any potential blood sugar benefits. You can control your blood sugar in other ways.

Also, you should be taking a vitamin D/k2 supplement. It helps with your bones and cholesterol

Thanks. Taking vitamin D3 and will look into K2. I was thinking to do the fasting for three months to reset my insulin a bit. I’ll try some of these tips. If I can stabilize the weight loss, that would be great. I think I’m short 300-600 calories which feels achievable. If I’m below 5.6 in October, I can loosen up a bit. If not, metformin is the next step.

[Anonymous]

Anonymous wrote:Don’t listen to the “milk has too much sugar” nonsense. It is good for you and have a balance of protein and fat. Keep drinking it.

I would reduce breakfast fruit. No mango. Just the 1/2 cup strawberries. Having steel cut oatmeal is a good suggestion too. It does help with cholesterol and blood sugar stability. Just make sure to add nuts and milk to it for more protein. Pumpkin seeds are super nutritious and great with oatmeal. Add in some chopped dried figs for extra calcium.

For lunch, instead of the bar, maybe make a chia seed pudding out of your milk. Add a couple tablespoons chia seeds. They have tons of fiber and calcium

All of this.

[Anonymous]

Anonymous wrote:Will someone do mine?

Breakfast- Greek Yogurt 2 percent, one thin slice of good seed bread (60 calories) with quarter of an avocado, 1 egg and berries on side

Lunch- Chopped salad with grilled chicken, boiled eggs, tomatoes, onion, cucumber, romaine and lemon juice/half ceaser dressing

Dinner- Sea Bass and Broccolini

Snack:
Turkey
Lemon Sorbet
Black iced coffee
Grapefruit

You’re perfect.

[Anonymous]

Anonymous wrote:

Anonymous wrote:Will someone do mine?

Breakfast- Greek Yogurt 2 percent, one thin slice of good seed bread (60 calories) with quarter of an avocado, 1 egg and berries on side

Lunch- Chopped salad with grilled chicken, boiled eggs, tomatoes, onion, cucumber, romaine and lemon juice/half ceaser dressing

Dinner- Sea Bass and Broccolini

Snack:
Turkey
Lemon Sorbet
Black iced coffee
Grapefruit

You’re perfect.

This doesn’t seem like enough calories to me. And not enough whole grains. You should be eating at least 2-3 servings of high quality whole grains for optimal gut health

[Anonymous]

If you like milk keep drinking the milk.

[Anonymous]

If you’re trying to lower cholesterol, cut out the animal protein. Do beans or quinoa instead, especially in lieu of the white rice. Chicken is just as bad for ldl as red meat. Studies show this.

Snacks:
Carrots/hummus or Mary’s gone crackers
Green Apple/almond butter
Roasted chickpeas
Homemade trail mix of energy balls