Salad Eating Tips

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Hi,

Here's my Food Intake January 2, 2008

I have two whey protein mixes, the strawberry one has 26grams of protein and the vanilla has 20grams. I have downloaded and printed the sites you recommended and I started a binder to keep this information in. I really dislike eating vegetables for the most part, but considering the healing properies that you emphasize and the other benefits, I'm going to strive to eat more of them tomorrow. Is it true that you should not strength train the same body part two days in a row? Thanks, Jennifer

Food Intake January 4, 2008

6am: Vanilla Whey Protein with 1 cup of skim milk, 2 large cups of coffee with Splenda
9am: 1 cup grapes
11am: 1 med yam, 1 small chicken breast, 1small salad (tomato, broccoli, olives, raisons, cucumber, no dressing)
2pm: ¾ cup non-fat vanilla yogurt and 1 tbsp raisons, 1 lg banana
5pm: 1 lg banana, 1 cup of skim milk
7pm: 1 med yam, 1 sm lean white pork sirloin, 1 small salad (mushrooms, cherry tomatoes, broccoli with olive oil and soy sauce), one glass of red wine

Total water intake, approx 2 liters

Exercise: 20 minutes, walking on treadmill.

Food intake for January 4, 2008
0600: Whey protein powder mix (Strawberry, ½ scoop) and 1 cup skim milk
8am: coffee with Splenda
0930: 1 banana
1130: 1 medium salad (cucumber, tomatoes, olives, pickles, kidney beans, lettuce), 1 med, yam, 1 sm chicken breast
2 pm: ½ cup of non-fat vanilla yogurt
3 pm: 1 cup of grapes
6pm: 1 banana
7pm: 1 serving of lean pork loin, 1 large yam, 6 asparagus

Water intake, approx. 2.5-3 liters

Hi,

You can exercise the same body part 2 days in a row if you want if the exercise is not that intense. You are exercising higher reps therefore lower weight, so will not be as a problem versus a bodybuilding type workout, which is more intense, less reps, more weight. My only concern is possible over training, so what for that. If you want only exercise your lower body muscles one day, just performing more of them, then you upper body muscles the following day, again, doing more exercises for those body parts.

Excellent idea with the reading the weight loss and nutrition materials. Read them as often as you can, in the process memorizing them, becoming a part of your subconscious, which helps to lead you towards your fitness goals, kind of like visualizing and NLP - We tend to achieve, obtain, get what with think about most of the time.

Be patient with vegetables. Over 90% of my clients initially say the same thing, and they all for the most part, eventually really liking them. It just takes getting used to.

Two tips with liking vegetables, eating more vegetables:

1. Definitely eat the salads, cellulose vegetables first, starch vegetables last. Do not at all eat one little thing beforehand or your taste buds will become saturated, making the vegetables much less desirable.

If I have a steak, yam, broccoli, and a salad, and if I eat just one bite of my steak, and I have because I really like my steak pretty rare to medium rare and it will cook will on my plate, so I used to eat some of it before it keeps cooking, but if I do eat even one bite of the steak before the salad then I will rarely want to eat the salad. I’ve learned better and requested the salad to come first by at least 10 minutes before the main meal. Water based soups and vegetable soups are also a great idea to have before the main meals. Then when the main meal comes out, I’ll eat the broccoli, then steak, then yams at the very end.

2. Be creative with your salads. Everyone has particular tastes and there’s a formula for everyone to really enjoy salads. Some people even stir fry their spinach! Some of my clients even put fruit in their salad like bananas, apples, oranges, mandarin oranges, strawberries, and all kinds of berries, etc. For you I recommend finding a good non fat dressing that you like. Make sure no preservatives. Many of these are found either in a refrigerated sections at the regular food markets or in on the shelves and refrigerated sections your better food markets. I personally have discovered a raspberry vinaigrette that I really love and never before would had thought I liked a raspberry dressing on my salads, but apparently I do! And very much by the way.

I’ve seen it over and over again, people tend to before not like salads, probably because whoever made them before only made them how they like it, not whoever else was eating them. In this area, I find it very particular to the individual on tastes for various salads and their ingredients. Figure out what you like and throw them in, as long as they are healthy and non fat. Heck, one of the definitions for salad is just a variety of foods.

Remember to use the fork method with salads, which is put your salad and toppings in your mouth first, then dip your fork in the dressing that’s on the side and then into your mouth. You will eat much less salad dressing that way and it still really tastes good!