Nutrition and eating well group

Also, despite the fact I've always drunk a hell of a lot of coffee, I haven't craved it since I stopped having it with sugar. I go without coffee before work 3 days a week and often have to remind myself on long weekends that I haven't had one when the withdrawal headache kicks in.

I reckon when most people say they "need" a cup of coffee what they need is hydration and a sugar fix.

I'd wager black coffee or coffee with milk is probably better for you than Pepsi loaded with sugar or loaded with artificial sweeteners. As a suggestion consider trying other replacements, grabbing an apple or other piece of fruit* instead may have slightly more calories than the Pepsi's 60 but they're not the 'empty calories' of sugar loaded coffee or pepsi.

*Though note DanB's point about fruit, see also glycemic load and the like. Thanks for the clarifications and corrections Dan.

I generally drink about 100oz of water per day. It nicely offsets the diuretics.

m0nk3yboy wrote:

If I was to make a batch of coffee to keep in the fridge, do I make it like I would normally? ie, if I make a liter of it, do I make it using 4 cups (250ml) worth of ingredients and would that be a much better alternative?

To directly answer this question, I would suggest cold press, especially since you're getting toward warmer months down there. It's less acidi, more caffeinated, and super tasty. Basically it's normal press-pot, but with cold water, and allowed to steep for 24 hours.

m0nk3yboy wrote:

I currently need a morning 'pick me up' that isn't too high in calories, and isn't considered a 'non food'.

I'm currently not getting enough sleep, but there is no way around that for the next month or so. I tend to be a little grumpy on caffeinated drinks, but I can handle that if I know I am going to commit to something 'healthy' in that regard.

Contains NSFW language

Seriously though, zero calories (assuming you drink it black and without sugar), caffeine without the coffee-jitters. What's not to love?

Maq wrote:

Also, despite the fact I've always drunk a hell of a lot of coffee, I haven't craved it since I stopped having it with sugar. I go without coffee before work 3 days a week and often have to remind myself on long weekends that I haven't had one when the withdrawal headache kicks in.

Personally, I am toying with getting an IV set up.

As for a morning pick me up. Coffee is simple. Maybe look into a Kureg or Aeropress or French Press for smaller quantities.

Something with good quick and slow carbs like Oatmeal mixed with Honey, nuts, fruits, granola, etc will fit the bill as well. I suggest just buying a can of oats and mixing your own, way less sugar. Just pop it in the microwave.

Thanks guys, those suggestions really help.

The starting point for me is the fact that I've got bugger all options for sleep at the moment, maybe 4-6 hours a night. The caffeine is working as an artificial prop/substitute to compensate for the actual rest I need.

Kids from 6am through to 6.30pm, when I head out to work, and then restock shelves until midnight. Throw in some study, and there's my life right now. My wife and I are seeing what we can do to alleviate that, but in the short term...

So, to recap.
Big gulps of water
Failing that, some tea (I like it 'proper' too Jonman, just the leaves please).
If I go the coffee route, cold press, or aero/french press to reduce quantities.

I'm finding I am getting into a bad habit of having a 'pseudo second dinner' when I get home after work too. I burn through an estimated 2200 calories (thank you MyFitnessPal) while I'm there and I do get a bit peckish when I get home.

Can you suggest a slow release snack I could have during my 15 minute break that would keep the energy levels up, and the appetite at bay?

My first thought was a bag of mixed, unsalted nuts, or something similar.

Trailmix is great, with a little chocolate in there (M&Ms, chocolate nuts or fruits). Kars trailmix is pretty cheap too (usually every gas station ant 7-11 will have it)

Sandwiches are also terrific. I would suggest putting some avocado or guacamole on as a spread/veggie.

But some whole wheat bread, turkey, chicken, or ham, mustard, etc.

Scroll upthread to where I linked to DIY protein bars, they are very handy.

Yogurt with fruit-again mix your own to remove the added sugar.

A fruit salad with some cottage cheese is a solid snack as well, works in natural sugars and longer release proteins.

If you are not dragging ass but are just hungry-nuts, beef jerkey, whole fruits are great.
Beef Jerkey is a super food, you get lean cuts of the meat. I am probably going to start making my own now too, it is getting price to pay 6-7 bucks a pound.

A big thing to realize is that sugar is not necessarilly your enemy. Getting a little in there via Honey in yogurt, chocolate in trailmix, will get you a boost without a crash. It is when you OD that you crash on the sugar.

m0nk3yboy wrote:

Can you suggest a slow release snack I could have during my 15 minute break that would keep the energy levels up, and the appetite at bay?

I'm on a hummus and baby carrots kick at the moment. Make your own for super cheap.

Also, bananas - Nature's portable energy shot.

10 days later and I'm doing fairly well on all counts. I have succeeded in not resorting to crap food at work and school though I still need to work on taking my own so I have something rather than nothing. I've gotten at least 4 cups mixed fruits veggies (at around 3.5:0.5 veg:fruit, low glycemic load stuff like berries) every day since that post and the only caffeine I've had was one cup of decaf coffee.

When we talk about having a wide range of fruits and veggies is the colors rule of thumb mentioned by psoplayer sufficient or do we need more than that?

krev82 wrote:

10 days later and I'm doing fairly well on all counts. I have succeeded in not resorting to crap food at work and school though I still need to work on taking my own so I have something rather than nothing. I've gotten at least 4 cups mixed fruits veggies (at around 3.5:0.5 veg:fruit, low glycemic load stuff like berries) every day since that post and the only caffeine I've had was one cup of decaf coffee.

When we talk about having a wide range of fruits and veggies is the colors rule of thumb mentioned by psoplayer sufficient or do we need more than that?

I'm of the opinion you should sample as wide a variety of fruits and vegetables as are in season as you can get your hands on. Eating stuff in its prime will engender in you a love of veg which will render moot any random rules you want to lay down.

Presently I am making some jerkey. For folks less than happy paying as much as 20 bucks a pound:

The Alton Brown Box Fan dehydrator.

I am going with the oven method.

You need an oven with a nice low warmer setting-170 degrees F. You can use the grates and a drip pan underneath. But I like to wrap a rack in foil and use cooling/drying racks.

You want the leanest cut of meat you can find. Sirloin, Round, USDA Extra Lean cuts.

Now then, for people who are not all that handy with knives for trimming, and getting the meat cut nice and thin, I suggest getting a hunter sausage mix-use 90 percent lean beef or turkey. The kit will come with a caulk gun, basically. You may also have a decent butcher near you who may trim your steaks for a small price, even free. I like to hand trim, because I usually also get out of it with a good pound of thin sliced meat for stroganoff, stir fry, fajitas.

To step it up a notch you can smoke cure the meats if you have a kettle grill, coal grill, or smoker. I still like to finish those in the oven to pasteurize before putting them in the fridge.

Plus side, my place smells like teriyaki steak.

Anyone know if it matters health wise when you have your fibre? Is it something you should spread out a bit with each meal or is one go equivalent?

I was a little surprised to see how little I've been getting despite all that produce, gotta make sure I get some more grains in I guess.

I think as long as you get it, it counts. Your own digestion will probably tell you whether it's better to spread it out.

krev82 wrote:

Anyone know if it matters health wise when you have your fibre? Is it something you should spread out a bit with each meal or is one go equivalent?

I was a little surprised to see how little I've been getting despite all that produce, gotta make sure I get some more grains in I guess.

My uninformed opinion is that timing of what you eat what during the day is of little importance, up to a point.

For instance, eating a breakfast that is 100% fiber, a lunch that is 100% carbs and a dinner than is 100% protein is probably not smart. Almost definitely not tasty either

Focus on eating the right things, not when you eat them.

One caveat with fiber - the only reason I see to schedule your fiber intake is flatulence. I love lentils, but they make me fart like it's going out of fashion. So I sometimes avoid a lentil-heavy lunch if I'm going out that evening.

I would say if you are pooping normally, you are fine. Eat plenty of greens and you are fine. Veggies are naturally fiber rich.

I know I'm more comfortable spreading it out. Think about how it loads into your lower digestive tract.

You can also just try it both ways and see what you get.

Update on the Nightshift nourishment.

Firstly, thank you all, I am glad to report "great success" (insert relevant Borat image).

I started tonight on only four hours sleep due to a miss management of my caffeine intake while on shift the previous night (why drink a cup of Effing instant at 9pm you fool?!?!).

Went in tonight with a pouch of trail mix - lots of dried fruits, dates, pineapple, the sweet ones, but good sweet. I then thinned that out with some nuts - unsalted, cashews, almonds, brazil.

Ate those during our break, and during the shift drank my 1 part strong tea, 3 parts filtered water concoction to keep up my fluids, keep me mildly humming along, and to plug up that hunger hole.

Only error was picking a green tea instead of some 'non diarrhetic' blend. I may have needed to whizz more than usual, working the freezer section didn't help either, live and learn

TLDR, good food, good drink, no scouring the pantry when I got home. Grabbed a frozen strawberry yoghurt when I got home, and a glass of water, and I'm good. Colour me happy.

Now to go and drop all that exertion into Fitocracy so I can maintain my third position in the current challenge.

m0nk3yboy wrote:

Only error was picking a green tea instead of some 'non diarrhetic' blend. I may have needed to whizz more than usual, working the freezer section didn't help either, live and learn

Ermm, caffeine is a diuretic, so any tea that you're looking to get a little boost from will have the propensity to make you wee. Mind you, simply being better hydrated will give you more of a propensity to wee, so there you go.

WHEEE!

If you are looking for a boost that won't make you pee like a horse, Bananas and Pears are great. You might consider mixing some M&Ms or chocolate covered fruits/nuts in your trail mix too.

Even sugar free Gatorade or Power Aide will hep as well, trigger the metabolism, but will not make you pee like crazy.

Anything caffeinated will make you pee a lot more. Simply drinking more water will do this as well.

KingGorilla wrote:

Anything caffeinated will make you pee a lot more. Simply drinking more water will do this as well.

Actually, having done some basic research, the whole "caffeine will make you pee" only holds true if you're necking it like it's going out of fashion. 5-7 cups of coffee will have a diuretic effect, but I suspect that if you're drinking that much coffee, how much you're peeing is the least of your problems.

And even if it is making you pee, the sheer amount of water you're consuming with all that caffeine still puts you at a net benefit from the point of view of hydration.

So let's pretend I am drinking 5-7 cups in a 3 hour period, as many as 12-20 in a 10 hour period. WIll I turn into the Flash?

KingGorilla wrote:

So let's pretend I am drinking 5-7 cups in a 3 hour period, as many as 12-20 in a 10 hour period. WIll I turn into the Flash?

No. Because while you'll be able to move at lightspeed, you'll have to stop every couple of light-minutes for a piss.

Jonman wrote:
KingGorilla wrote:

So let's pretend I am drinking 5-7 cups in a 3 hour period, as many as 12-20 in a 10 hour period. WIll I turn into the Flash?

No. Because while you'll be able to move at lightspeed, you'll have to stop every couple of light-minutes for a piss.

Or, at that velocity, just whip it it out and pee as you speed.

Interesting, so that whole 'drink green tea as a (diuretic) cleanser' that they flog as weight loss/detox gospel is just a furphy. You're actually getting the benefit from the water in the tea more so (unless your on KingGorilla rations).

Always learning in this thread, love it.

m0nk3yboy wrote:

Interesting, so that whole 'drink green tea as a (diuretic) cleanser' that they flog as weight loss/detox gospel is just a furphy. You're actually getting the benefit from the water in the tea more so (unless your on KingGorilla rations).

Always learning in this thread, love it.

Rule of thumb - anything with "detox" written on it is 100% snake-oil.

Jonman wrote:
m0nk3yboy wrote:

Interesting, so that whole 'drink green tea as a (diuretic) cleanser' that they flog as weight loss/detox gospel is just a furphy. You're actually getting the benefit from the water in the tea more so (unless your on KingGorilla rations).

Always learning in this thread, love it.

Rule of thumb - anything with "detox" written on it is 100% snake-oil.

+1

You're.... Always re-read for auto corrections * grumble grumble *

m0nk3yboy wrote:

(unless your on KingGorilla rations).

Life has almost won out a few times but thankfully I caught myself. Especially as the grey of winter is setting I know slacking up on my diet now will only initiate a vicious cycle clear through 'til spring. One thing I find has helped this year is 'mindful eating', taking the time to actually experience rather than merely consume food. YMMV but it's another tool for people to consider.

krev82 wrote:

Life has almost won out a few times but thankfully I caught myself. Especially as the grey of winter is setting I know slacking up on my diet now will only initiate a vicious cycle clear through 'til spring. One thing I find has helped this year is 'mindful eating', taking the time to actually experience rather than merely consume food. YMMV but it's another tool for people to consider.

Similarly, giving yourself small serving sizes while concentrating on eating slowly can help reduce your meal size. You can always go back for seconds if you really are hungry, but it helps avoid that overinflated consumption norm problem.

This paper is good reading if you're interested in some of the science, as well as being an entertaining* example of researchers screwing with people for science.

Participants who were unknowingly eating from self-refilling bowls ate more soup [14.7 +/- 8.4 vs. 8.5 +/- 6.1 oz; F(1,52) = 8.99; p < 0.01] than those eating from normal soup bowls. However, despite consuming 73% more, they did not believe they had consumed more, nor did they perceive themselves as more sated than those eating from normal bowls. This was unaffected by BMI.

*May only be entertaining to science nerds.

Sonicator wrote:
krev82 wrote:

Life has almost won out a few times but thankfully I caught myself. Especially as the grey of winter is setting I know slacking up on my diet now will only initiate a vicious cycle clear through 'til spring. One thing I find has helped this year is 'mindful eating', taking the time to actually experience rather than merely consume food. YMMV but it's another tool for people to consider.

Similarly, giving yourself small serving sizes while concentrating on eating slowly can help reduce your meal size. You can always go back for seconds if you really are hungry, but it helps avoid that overinflated consumption norm problem.

Re: going back for seconds. Always give yourself 10mins digestion time before deciding to go and eat more. The Ghrelin/leptin signalling pathway for hunger and satiety has about a 10minute lag.

Hydration is important, no doubt, but there seems to be misinformation about how much. For example I've seen some claims that if your urine isn't clear you're dehydrated while others report this indicates you're probably drinking too much.

Meanwhile snopes had this to say on the whole eight glasses thing back in 2005.

Personally I find I'm getting plenty of fluids without ever specifically trying to reach a certain amount. If I do find myself thirsty I get some water and this seems a reasonable policy.

Do you all aim to get a set amount each day or likewise follow 'when thirsty'?