Wednesday, April 22, 2009

To: PA1385

Hello All!

I said I would assess the nutritional intake for PA1385 if she posted her eats for the day and here it is:

1/2 cup organic rolled oats with 1 tbls. organic salt free peanut butter and 1/4 cup of Fage greek yogurt(fat free).
My first observation is that you should lose the peanut butter and sub with egg whites or a good quality protein powder or just stick with the yogurt. You are also missing complex carbs from fruit which could be in the form of berries. If you are really trying to shed weight omit the berries. Hope you are drinking water here too. You need at least 500 to 1000 ml in the morning. I would like to see you add 2 tablespoons of flaxseed to your oatmeal. It helps with many things not the least of which is providing healthy fats.

1 cup skim milk and 1 scoop of whey protein powder
You need complex carbs here – toss ½ banana into the mix and while you are at it 1 teaspoon of flaxseed. Blend it and drink.

1 organic bean burrito over 2 cups of spring mix salad greens
Is this prepackage? Be careful with anything, organic or not, that is pre-made. There are many hidden ingredients which are not necessarily assisting your weight loss efforts. Sugar is a big one – yes sugar even in a burrito!! The salad greens could be eaten with water packed tuna or grilled tofu instead. Dress with pumpkin seed or avocado oil and chopped herbs.

1/2 cup fat free cottage cheese and 10 grapes

5 oz. salmon ( I eat a lot of salmon) 1 cup mixed baked sweet potato and broccoli.
this is good

if I'm hungry an apple before bed and lots of water during the day.

Other than this I would suggest mixing up your training and cardio. If you are still not happy then arrange a consultation with a naturopath to see if there are some underlying issues. I think the flax seed will be very helpful because it also cleans you out!! You can lose as much as ten pounds just by eliminating what has accumulated in your colon.

Good luck!

Tosca Reno


Anonymous said...

hey tosca,
can you recommend a "good quality protein powder"? not necessarily brand, but type? i feel lost amongst the big jars of whey, soya, brown rice, etc! thanks so much, and great job PA1385, we're with you!

VeggieGirl said...

GREAT assessment!!

As for Anonymous' comment above, may I suggest Sun Warrior rice protein??

Anonymous said...

Good feedback that we can all use!

Anonymous said...

Tosca - can flaxseed oil be used instead of actual flaxseeds with the same result? I've been having a lot of digestive (colon) issues and am curious to try flaxseed oil to see if it helps.


Stephanie said...

This was an especially helpful post! Thanks so much!!

Anonymous said...


Pa1385 said...

Thanks Tosca, I will omit the peanut butter in the am. I make my own burrito's with all organic ingredients, no sugar-promise. I do have flax or chia seeds just forgot to put them in my post. I eat a lot of egg whites having 11 hens, but sometimes they make me bloat. I will up my fruit intake. I don't get much of that other than an apple or strawberries and avocado. Thanks so much, you have been of great help.

Anonymous said...

I thought nut butter was okay...why no natural peanut butter?:)

Kathy:)! said...

thanks Tosca... this is awesome! i'm boosting my flax this weekend and buying a grinder too!!