ShapeFit.com

[Kathy78566]

Hello Iam new to this forum and I would love some feedback. I am currently at 187-185lbs. and I usually eat Subway Tuna Sandwich w/ spinach, three tomatos, very little onions and jalapenos also 2 triangles of american cheese.. with some baked chips and light lemonade. I work in an office and find it very hard to eat healthy when I live about 15min from home and have not much of a healthy choices and I have a 1 hour lunch.. Can anyone help me with maybe a diet plan or if Im doing okay. I havents started working out in a while but I will start I love cardio and when I do go to the GYM i go for about 2 hours......Any suggestions?

Thnk you!
Kathy

[littleshelly]

Subway is misleading. The tuna especially. About 530 calories in a subway tuna sandwich. Better to pack and make your own.
Have you looked into clean eating. Do a search.
You can eat much more food/better food by packing your own lunch.
1 whole grain pita or wrap
Tuna, mixed with veggies, rinsed if it comes in a can to remove some of the sodium
Baked sweet potato
Cottage cheese
You can be very creative when packing and eat much healthier whole foods. Subway is a bunch of processed crap. Better than some but still lacking.

[Boss Man]

Tuna, you would be better limiting it to once every 2-3 days. It's got Mercury in it, and if you eat it regularly then there may be a possibility, your body gets used to it, which considering it is actually a bit toxic, isn't a good thing.

Realistically we need to see how you eat already. What times do you eat, what do you eat, so that we can understnad where to proceed.

[littleshelly]

Yes, tuna is good. Limited like Boss says it is the dressing they put on the tuna that ruins it calorie wise.

[hhassan]

Boss Man,
This is a very important issue that the Tuna has Mercury. Are you talking about all canned tuna or subway's only? And how about Fresh Tuna cooked home?is there any links to scientific studies on that?
Thanks for info.

[littleshelly]

There is an FDA recommendation on how much tuna you can safely eat a week. Do a Google search on tuna and mercury. There are calculators on the net that will allow you to enter your weight and sex and get an idea how many oz. of tuna and other fish are safe to eat a week.

[Boss Man]

I'm talking mainly about the Canned stuff. Most people who eat it, eat it for convenience, because it's ready to go. Things like Tuna steaks are more time consuming, longer to cook, and are not necessarily ready to pack work or school snacks, so Canned Tuna is believed to be a good thing for many, but the Mercury content has been long known about, almost certainly down oth the Seas where it's fished.

I can't necessarily speak for the Fresh stuff, as it may be caught or fished elsewhere, but Canned has definitely been considered a problem, and like many things, if you consume them regularly like Water, Methylxanthines, drugs, tobacco etc etc, daily Mercury consumption could in my opinion, possibly cause some kind of addiction properties, and therefore for it's toxicity, it should be considered a problem to the Human body and consumed infrequently, or not at all.

I can't supply any ready to read cites, or research, but googling "Mercury toxicity", should give you plenty of things to source and read if you're interested.

[littleshelly]

Boss, I agree. I wonder if rinsing the tuna removes any of the Mercury? I eat canned tuna because as you say it is convenient to pack for lunch but I rinse it, as I do all canned food to remove some of the sodium. Maybe it also works for some of the Mercury.

[amatlack]

Well, the problem is that the mercury is absorbed by the tuna fish itself...so it's not like the problem is in the water that you can just rinse off.

They can salmon too, ya know. It's a bit more expensive, but it's a lot better for you.

PS: Do you really trust a random calculator on the 'net to tell you how much of a toxin is safe to eat? It's probably financed by the industry trying to sell you whatever it is....

[Boss Man]

It's like most things Shelly, The Mercury is in the Fish. Rinsing it wouldn't do squat probably.

I meam humans ingest toxins through their mouth and noses from the Atmosphere, but if showering or bathing chelated them, more people would be healthy, and not say that's one reason for megadosing loads of Vt C, and there wouldn't be some supplements described with the word Chelated on them.

Unfortunately the Mercury is in the Tuna, and that's how it gets ingested, so washing it would almost certainly acheive little to no good.

[littleshelly]

I was thinking the same thing as I was posting and it makes sense. I probably eat tuna 4 days a week. I am going to buy some turkey for lunch. Tuna once or twice though because I do love it.

[Boss Man]

I personally don't eat fish for ressons I won't explain, (I've done it at least 2x already here before), but the canned stuff espeically has me gagging sometimes, it absolutely honks, and the smell can linger long after the can has been binned, it just fills the room errch.

I agree with your revised plan though, and think it will be a better option for you health wise.

[swanso5]

[Kathy78566]

[littleshelly]

It is not really about "diet" foods. Actually the food at the supermarket labeled as diet are not good for you. Processed, artificial sweeteners, tons of sodium. It is about eating clean. Do a Google search for clean eating. Complex carbs, lean protein, good fats, whole grain products, fresh fruit and veggies, lowfat dairy.
Stay away from transfats, processed foods, artificial sweeteners, deep fried foods, cola and pop, sugary foods. Choose whole grain products, bread, pasta, brown rice. Good fats, natural peanut butter and nuts, seeds, eggs, olives and olive oil. Lean proteins, tuna, fish, chicken, some lean red meat.