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Eating healthy with a busy lifestyle

D

Dallascisco

Platinum Member
My wife and I lead a pretty hectic lifestyle. We're both IT pros so we all know about the late nights. We are active socially and travel frequently to other states for functions and to top it off we both consult on the side. There are nights when we are both exhausted after work and when we decide on dinner it's usually subway or sometimes she wants something else. I typically eat a subway grilled chicken sandwich with lettuce, onion, and jalapenos. What I want to do is be able to find a way to break the monotony of doing the same thing all the time. I'll be honest and admit I'm not good in the kitchen but I'll try anything.

Another issue is my wife and I are different eaters. She's the kind of person who can stuff her face with veggies and not care. I'm your classic meat and potatoes kind of guy.

As a side note, I'd also like opinions on lunch as well. Sometimes I'll pack a turkey, ham, or pb sandwich with some yogurt and a fiber one bar. Other times I'll go to the local deli and get a cheese omlette platter, which I guess isn't that bad for me as I shun soda and butter on the bagel.

Any advice is appreciated.
 
Not sure what you are looking for? Eating out or making it?

What list above isn't terrible, processed meats aren't the best but much better than other choices.

It really matters what you are doing with your calories. If you are just getting through the day then portion control is the number one concern.

If you are looking to bulk up and lift weights then it'd be a lot different of a recommendation.

I personally like to make a healthy dinner and use the left overs for my lunch the next day. When I am lifting I will have a breakfast of some oatmeal and a protein shake, and then a couple 'in-between' meals of a shake and some supplements. I just pack the shake containers in my lunch bag and add water as needed...can't get faster than that.
 
I kinda jumped around and I apologize for that. I'm not against eating out but my main concerns are...

1. Is is preventing me from losing some weight
2. Are there healthier alternatives.

As far as my goals, I want to lose 10-20 pounds, lean out some and just be fit. I'm not looking to bulk up a whole lot. I want to lean out and define my muscles more than anything. Right now I'm 5'8 and 200 pounds. I was 225 last year but have leaned out to where I am now. Right now I'm running twice a week for 3 miles at a 6 to 7 mph clip and I also lift 2-3 times. I take a shake of "maximum protein" after every workout.

So I guess the real questions are..

1. If I'm forced to eat out what are some general tips for not exploding on calories.
2. Where can I find some simple recipes to make a quick dinner or prep a healthy lunch.



alkemyst said:
Not sure what you are looking for? Eating out or making it?

What list above isn't terrible, processed meats aren't the best but much better than other choices.

It really matters what you are doing with your calories. If you are just getting through the day then portion control is the number one concern.

If you are looking to bulk up and lift weights then it'd be a lot different of a recommendation.

I personally like to make a healthy dinner and use the left overs for my lunch the next day. When I am lifting I will have a breakfast of some oatmeal and a protein shake, and then a couple 'in-between' meals of a shake and some supplements. I just pack the shake containers in my lunch bag and add water as needed...can't get faster than that.
Click to expand...
 
Dallascisco said:
So I guess the real questions are..

1. If I'm forced to eat out what are some general tips for not exploding on calories.
2. Where can I find some simple recipes to make a quick dinner or prep a healthy lunch.
Click to expand...

for the first one, change your eating order. eat the starchy things last, vegetables first.

also, portion control is key. you could practically cut in half any meal served at a typical casual dining restaurant and be just fine. in fact, ask for a to go box with to come with your meal and pack half it away immediately.

for lunch i like to make a pot of something on sunday and then just pack stuff with me. jambalaya, chili, spaghetti, lasagna, chicken with rice, etc.
 
Hmmm, you make a good point with the portion control. One thing I like to do is go to booymonger's and get and omlette plate which is a good deal for 5 bucks. The overall portion is about the size of a normal styrofoam pate. Half the plate is a 3 egg omlette with cheese and the other grilled homefries with onions. They also give you your choice of bread which I usually get a plain bagel and a orange wedge. I'll see about portioning half and if they have a wehat bagel or wheat toast.


ElFenix said:
for the first one, change your eating order. eat the starchy things last, vegetables first.

also, portion control is key. you could practically cut in half any meal served at a typical casual dining restaurant and be just fine. in fact, ask for a to go box with to come with your meal and pack half it away immediately.

for lunch i like to make a pot of something on sunday and then just pack stuff with me. jambalaya, chili, spaghetti, lasagna, chicken with rice, etc.
Click to expand...
 
Stay far away from potatoes, especially the fried variety. Sweet potatoes are fine. You may want to bump up the frequency and intensity of your cardio as well. Twice a week isn't going to cut it if you want to lose 20 more lbs. and you don't want to starve yourself. Shoot for 4-5 times per week.
 
Dallascisco said:
I kinda jumped around and I apologize for that. I'm not against eating out but my main concerns are...

1. Is is preventing me from losing some weight
2. Are there healthier alternatives.

As far as my goals, I want to lose 10-20 pounds, lean out some and just be fit. I'm not looking to bulk up a whole lot. I want to lean out and define my muscles more than anything. Right now I'm 5'8 and 200 pounds. I was 225 last year but have leaned out to where I am now. Right now I'm running twice a week for 3 miles at a 6 to 7 mph clip and I also lift 2-3 times. I take a shake of "maximum protein" after every workout.

So I guess the real questions are..

1. If I'm forced to eat out what are some general tips for not exploding on calories.
2. Where can I find some simple recipes to make a quick dinner or prep a healthy lunch.
Click to expand...

10-20 pounds should be an easy goal. I know most here don't agree with my methods, but I have dropped as much as 86 pounds in 3 months. Normally it's about 30ish.

For me running and dieting really doesn't cut it. When I lift heavy and short I lose the weight fast. 45mins to an hour tops. Not much rest between sets at all nor exercises.

I also add in an ECA stack which works well for me especially working out at 5-6am.

For diet, I figure out 20%ish of fats (in the past I tried for 10%, but it's really hard and the right fats are anabolic anyway), then about 30%ish of protein and the rest I fill in with good carbs. I base this on the lean muscle mass I want to acheive. I thoughts are there is no sense to feed the fat. If I were bulking I'd add calories to the mix to achieve the mass I want to hit in total...

It usually breaks down to eating some oatmeal and a protein shake along with supplements 30-45 mins prior to workout.

Getting some more supplements and a post workout shake in.

Mid morning protein only shake.

lunch. I prepare my meals but a double pattie grilled chicken sandwich with no sauce and only veggies (ketchup for taste) from McDonalds and a side salad with just some vinegar is not a bad lunch if you had to do it.

Mid afternoon protein shake

dinner...

I take a shake before bed too.

The shake part is really easy, I use Optimum Nuitrition Whey, I love their chocolate. I am a boring eater though...many couldn't take my 'diet' just out of the sameness of it all.

When I was single my lunch and dinners would always be a side salad or vegetable mix, chicken/tuna/turkey/lean beef sandwich or pasta/rice plate and sometimes something like a snackwells cookie or two/salsa and some tortillas for cravings.

I usually still have my beers on Friday, Saturday, Sunday doing this. When I did lose 86lbs though I did no extras. Water only for beverage and 2 meals a day. It was not a healthy way to lose weight, but it did work.

I will say any soda really messes up my weight loss even diet coke. It bloats my stomach...just cutting it out makes me look like I lost 10-15lbs in the first week.

However, I really crave it. When I am working out regularly the additional shakes I drink help to keep me from wanting it (along with the ECA stack).
 
Dallascisco said:
Hmmm, you make a good point with the portion control. One thing I like to do is go to booymonger's and get and omlette plate which is a good deal for 5 bucks. The overall portion is about the size of a normal styrofoam pate. Half the plate is a 3 egg omlette with cheese and the other grilled homefries with onions. They also give you your choice of bread which I usually get a plain bagel and a orange wedge. I'll see about portioning half and if they have a wehat bagel or wheat toast.
Click to expand...

a three egg omlette and cheese (depending on cheese though) is not bad. If the homefries aren't done with a ton of fats (most are though) then they are actually a healthy treat. Peppers and Onions are tasty free calories IMHO. So is salsa.

Bagel is going to be pushing it...whole wheat or the new white wheat toasts are a better choice if you want bread...a bad breakfast beats a bad lunch or dinner any day of the week though.

If this breakfast deal is your 'vice' and you eat clean the rest of the day you will have no problems, even having that bagel with *gasp* butter or cream cheese 🙂
 
I wouldn't say the omlette is a "vice" for me. It's one of the healthiest things I can get near me. I work in down town Bethesda, Maryland and most places to get a bite are fatty. The things that are close are booeymonger (where I normally go), subway, chipotle, ruth's chris, and mcdonalds.

The omlette or a subway roasted chicken sub is normally my lunch. I eat lunch around 11am as I get into work around 630 and am eating breakfast at 530 am or 6. My breakfast is usually cereal like cherrios or wheaties and maybe a yogurt. Lunch is either booey, subway, or sometimes I'll bring a pb sandwich or lunchmeat sandwich. What kind of cheese would be best? They have American, Swiss, pepper jack, and provolone. I'd say the homefries have some fat in them. It looks like they cook them in oil on the grill so they don't stick, although I'll have to find out if they'll do them sans oil. I believe they have wheat toast so I'll sub that in for the bagel from now on. Peppers and onions are my favorite veggies. I have a hard time with most others so I get those whenever I can.



alkemyst said:
a three egg omlette and cheese (depending on cheese though) is not bad. If the homefries aren't done with a ton of fats (most are though) then they are actually a healthy treat. Peppers and Onions are tasty free calories IMHO. So is salsa.

Bagel is going to be pushing it...whole wheat or the new white wheat toasts are a better choice if you want bread...a bad breakfast beats a bad lunch or dinner any day of the week though.

If this breakfast deal is your 'vice' and you eat clean the rest of the day you will have no problems, even having that bagel with *gasp* butter or cream cheese 🙂
Click to expand...
 
any cereal is really terrible even if a healthy one.

The cheese part you have to know it's nutritional label most are just cheese products packed in fat.

If doing the sub thing the best way is double meat on a 6".
 
What are better options instead of cereal? Oatmeal?



alkemyst said:
any cereal is really terrible even if a healthy one.

The cheese part you have to know it's nutritional label most are just cheese products packed in fat.

If doing the sub thing the best way is double meat on a 6".
Click to expand...
 
If you pick up oatmeal don't get the instant. It's really cereal at that point.

For many people taking in highly glycemic carbs is a really bad thing *except* post workout. High GI carbs are easy to read about.

It doesn't sound like you have done any of your own "homework" in this.
 
alkemyst said:
If you pick up oatmeal don't get the instant. It's really cereal at that point.

For many people taking in highly glycemic carbs is a really bad thing *except* post workout. High GI carbs are easy to read about.

It doesn't sound like you have done any of your own "homework" in this.
Click to expand...

Er...there really is no problem with PLAIN instant oats - besides the obvious ingredient there are a few extra ingredients added to hasten the cooking process and texture. There really is very little difference between regular rolled oats in the gigantic Quaker tube we are familiar with and the stuff that comes in the package. Once again, PLAIN oats we're talking about. Where you have added sugar - the flavored stuff - is where it begins to get dicey.

I happen to think that the glycemic index is completely overrated. If you want to discuss insulin responses, you should look at the total load (total carbohydrate), rather than individual indices. GI itself is quite misleading. Cooked carrots have an incredibly high GI on the order of but very little carb. It also doesn't necessarily predict insulin responses accurately, either, partially because it doesn't reflect the way people eat (a mixed meal of varying concentrations of fat, protein, fiber, and other food components). There is mixed evidence suggesting benefits from focusing on low glycemic index foods - the one population you'd expect to derive a major benefit from it, diabetics, respond in some studies, don't in others.
 
Chef here. Cooking for yourself has many benefits but, there is no 'easy button.' You have several options, you can cook on the weekends and prepare enough for the coming week, you can make use of Takeout Taxi or, you can pay a Chef/caterer to prepare take out uncooked meals for you.

I recommend picking a day both you and your wife have off and celebrating good food by choosing interesting recipes, themes, ingredients that inspire both of you. Get up close and personal with your food. It will add dimension to your life, relationship and, outlook on the world.
 
MagnusTheBrewer said:
Chef here. Cooking for yourself has many benefits but, there is no 'easy button.' You have several options, you can cook on the weekends and prepare enough for the coming week, you can make use of Takeout Taxi or, you can pay a Chef/caterer to prepare take out uncooked meals for you.

I recommend picking a day both you and your wife have off and celebrating good food by choosing interesting recipes, themes, ingredients that inspire both of you. Get up close and personal with your food. It will add dimension to your life, relationship and, outlook on the world.
Click to expand...

Rachel Ray?
 
mizzou said:
If the president(s) can make time to exercise and eat right, so can you!
Click to expand...

The President has access to an army of chefs round the clock and a Presidential gym a short jaunt from his office.

Not too many people have access to that sort of thing.
 
Sigh, so much conventional wisdom (that is to say bad information) in this thread. Contrary to what you have been led to believe by the government and agribusiness, fat is not bad for you, it is not what's making you fat (or giving people heart attacks), and grains (even whole grains) are not a healthy choice. Seriously, consider what our ancestors ate before the dawn of agriculture, and you'll find what your body optimally runs on. This means meat, vegetables, nuts and seeds, some fruit and starch (mainly from squash and tubers such as sweet potato), and very little sugar. So ditch your bagel, load your omelette up with bacon, avocado, spinach, have some melon or berries, and you got a good breakfast. Google "paleo diet" or better yet read the book "The Paleo Solution" by Robb Wolf (or just read his website and listen to his podcast) as it has an excellent, science based approach for a healthy body. Or go to http://www.marksdailyapple.com for some great info as well. Also, check out http://freetheanimal.com/real-results for some real people who have attained great results eating the way their bodies were meant to. It's easy to do, will improve your health, and the information is out there, you just need to take a little time to learn and apply it.
 
spamsk8r said:
Sigh, so much conventional wisdom (that is to say bad information) in this thread. Contrary to what you have been led to believe by the government and agribusiness, fat is not bad for you, it is not what's making you fat (or giving people heart attacks), and grains (even whole grains) are not a healthy choice. Seriously, consider what our ancestors ate before the dawn of agriculture, and you'll find what your body optimally runs on. This means meat, vegetables, nuts and seeds, some fruit and starch (mainly from squash and tubers such as sweet potato), and very little sugar. So ditch your bagel, load your omelette up with bacon, avocado, spinach, have some melon or berries, and you got a good breakfast. Google "paleo diet" or better yet read the book "The Paleo Solution" by Robb Wolf (or just read his website and listen to his podcast) as it has an excellent, science based approach for a healthy body. Or go to http://www.marksdailyapple.com for some great info as well. Also, check out http://freetheanimal.com/real-results for some real people who have attained great results eating the way their bodies were meant to. It's easy to do, will improve your health, and the information is out there, you just need to take a little time to learn and apply it.
Click to expand...

Just as a side note - this isn't a free pass to eat all the fatty and greasy meat you've always wanted to eat. Choices need to be varied and moderate. Sure, have some bacon. Great, have some chicken thighs; but don't make that the only meat you eat. Vary your diet with chicken breast, fish, lean cuts of beef, stew cuts, dark meat chicken, etc. The Paleo diet is great at summarizing what and how to eat, but sometimes is used as an excuse to smash animal fats. I know some advocates of the Paleo diet will defend that fact, but 5+ lipid panel results that I've seen from individuals on the Paleo diet (with high animal fat intake) gives evidence otherwise. People like to mention that the LDL is typically light, buoyant LDL rather than small, dense LDL, but both are atherogenic, especially if there is excessive turbulent flow or damage to blood vessels.

That's not to say Paleo isn't almost optimal for weight loss. It's a great diet that allows individuals to really shed excess body fat. However, the Paleo diet can be followed with less animal fat intake, which will allow for optimal weight loss and optimal health.
 
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