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awesome and I really like your fruit platter .. it looks delicious

Hej Zuz, what are the portion sizes we are talking about?? 475 times same size? Or different portions? And how ‘large’ is a portion? Thank you :o)

These challenges are great, because we’re making changes happen gradually. Thank you! :)

I just wanted to ask if you and the rest of BodyRockers have any suggestions what could I prepare to take with me to faculty? I’ve prepared a salad and sandwich, but what else could I prepare? Thanks for any suggestions! :)

Hey Zuzana

I’m just wondering what you eat throughout the day and how much ? I’m a bit concerned if I eat too much even though I eat 4-5 times a day.

just like Z does not really believe in using a scale that’s what I think about counting calories. Everybody is different and if your eating “good, fresh ” food in medium portions you should be fine. Just look in the mirror and really pay attention to how you feel. Counting calories will only make you crazy! Trust yourself. good luck

I’ve been eating 5-6 times per day for a few years. Here are a few tips I found to help make it a habit.

1. To make the timing easier, try using a stopwatch or your gymboss to go off every 2 1/2 hours. When the timer sound you’ve got a half an hour to get something to eat. You may not FEEL like eating at first when the timer goes off, but do – just eat less. Once you get in to the routine, you’ll start to feel hungry after about 2 hours – IF that is, your portions aren’t too big.

2. Portions will be 1/2 to 3/4 of what you’re used to if you’re currently eating 3 times per day. At first I had a hard time estimating, so I would dish out a regular sized portion, then put a quarter or more of it back (or giving it to my husband). Silly, but it helped me! :)

3. When I cook I always try to prepare extra and package up in small individual servings so I can grab a meal on the go. I also ALWAYS pack 3 meals or snacks for work each day so I’m never tempted to grad something on the go.

4. We make salads, green soups, fruit & cut veggies 2-3 per week to stock the fridge and always try to include of of these at each snack.

5. If you feel yourself reaching for a second helping, as I still sometimes do at dinner, ask yourself if you’re feeding your body or your mouth. For me, it’s almost always by taste buds talking because I’m a good cook and it’s sometimes hard not to sneak in just one more taste of something I’ve just prepared. You can also tell yourself you get to eat more in a couple of hours so you can have more then if you still want it.

It takes a little planning and getting used to eating this way, but there are so many benefits it’s definitely worth the effort.

Sparkpeople is a great calorie counting site if you feel you want to count calories. I used that site to count calories for about 2 weeks, figured out what was an appropriate amount for me, then discontinued, cause calorie counting will drive you crazy as Mmghia stated!

This is a question to everybody:

What do you tell yourself to not take that extra bite or portion? If you have eaten, you feel almost satisfied but you mind is still pushing you towards fridge?

I have problem stoping eating. If I have apples at home, I can’t stop myself eating more than one. Sometimes I am having huge battles with myself: “One more? No, no, no. Maybe just one? No, no, no!”

I’m really in trouble with that. It looks so easy to everybody else. how do you manage?

Drink water after you eat, it fills you up then you will not want to eat more. Hope this helps.

I have been following eating 4-5 x a day also. Now that I have my body used to it, i find if I skip a snack or meal I’m starving and end up overeating. I try to stick to eating around every 3 hours or so.The thing to remember is to eat healthy majority of the time, we are all human and it’s ok to have that unhealthy snack or greasy burger as long as it doesn’t become a habit. Lighten up on yourself and you are more likely to stick with the healthier lifestyle! from a dedicated bodyrocker!!!!!

Isabella,could you share the hummus recipe?

I’m already following this approach even before our 1st challenge. I usually ate my salad without dressing. I don’t know but I really love the taste of green. I made my salad in different ways. I’m adventurous in making it. :P I also make fresh fruit salads so I can easily grab it. For my work, I always have my prepacked salad and fruits. Since I always have my canker sore (right now I have 3 ‘again’ last time was 5), so in order to be able to eat my fruit, I grind it up like apple + grapes + strawberry as example. It works for me.

For those interested in some ‘take-away’ options to carry to work or after a workout, I found a great recipe for a snack – Oat, Date & Walnut Chunks. This is the link http://goodnessis.wordpress.com/2011/02/14/date-walnut-and-oat-chunks/
The site also has lots of great ‘Superfood’ recipes.
After reading everyone’s comments, it is evident that people have an enormous focus with numbers and counting and how much someone eats or when. We all agree that Zuzanna looks amazing and her lean muscle mass is impressive, and a lot of this is to do with genetics and sheer hard work and discipline in her diet and exercise. Inspirational, or we would all not be here asking these questions. What will work for her may not necessarily exactly work for us. I don’t think that there is one answer for everyone and we must find the lifestyle plan that best suits us. Portion control, whole, natural food and all those ‘superfoods’.

i eat right when i wake up so about 8, then about every 3 hours, then if i have the munchies late at night i sip on some yummy night time hot tea

u would count it as a meal but u would want to pair the fruit with a protien, u always want to digest a protein with a carb and yes fruits r carbs, they r just simple carbs not complex carbs like rice or bread

I want to eat every 2-3 hours but last time i did that i over ate. Maybe cause i ate things like bread and white rice that made me crave food. i eat pretty healthy but i crave bread and rice. How can i stop this craving and also how to incoorporate eating 5-6 x a day with being in school?

Just copied that onto the white board on my fridge! A little friendly reminder!

Hi Evren, beans and legume are good sort of protein but they contain carbs as well.They’re not rich in carbs,though.So, I think it’s fine if you eat them at any meal. I like mixing them with salad.

If you have to stay up late at night, try something small like yogurt with fruit, 1 hard boiled egg, cucumber with hummus etc. Hope this help :)

That’s an old myth. You can eat as late as you feel comfortable to – for example, some people have trouble falling asleep if they eat too late, while others eat almost right before heading to bed.

If you like bread, eat it, but make sure it’s made from whole grains – or even homemade, if possible. If you deprive yourself, it only makes you crave that food more, so don’t label any food as ”prohibited”. If those cravings are too much, however, ask yourself if it’s just a craving or are you hungry? Because if you have such cravings too often, chances are you aren’t eating well enough to feel satisfied. Maybe add more protein?
I don’t know how much time you spend in school, but prepare in advance as many meals/snacks as you need for that time.

Hi Everyone,

There are a number of you folks saying essentially the same thing. You get hungry. If you are eating 5 up to 8 times a day and feel hungry then maybe you’re not drinking enough fluids or you need to start out with a bigger or better satisfying breakfast . Or you’re having problems getting the right sizes portions (see below). The only times I’m hungry is when I’m so busy and I forget to eat around the correct time and then I make sure I drinks a little water first then eat. Otherwise my body will want to over eat to protect itself from my absent mindedness.

The other thing you’re really worried about is portion size. I ask you what would you normally eat? If you know that and are doing 5 or 6 times a day…then try dividing that exactly in half and only eating a half with fluids. So you have two lunches and two dinners. If you’re at a work place and they can accommodate you splitting lunch or dinner in to equal length times that would be nice, but maybe you could have your half lunch and a large piece of fruit at a break later with a big cup of juice or water.

Something to realize is logically a person wouldn’t want to drink as much fluids as we do and during eating as it slows down and impedes digestion. I have a friend who is studying to be a nutritionist who is always puzzled that I’m trying to “mess up” the digestion process! :-) The key here is we are in fact trying to make digestion a bit less effective and we divide meals for the same reason

–Chris
PS I really like when you capture a “domestic” moment, making it so easy going and Zuzana is so pretty and warm with her hair down and the shirt is nice. I love the image and the strips on it!

I told my Diet Brutus to shove it today!! And I’m really proud of myself. My boss’s wife brought us these amazing cinnamon rolls.. the size of your face and an orgasm in your mouth… Mrs. Powell’s. I have the biggest sweet-tooth ever… it’s my “Achilles Heel” if you will. I wanted one… bad, but instead I had some grapes and one of my homemade post-workout granola bars (Zuzana’s recipe). It was hard, but I felt better mentally and physically better both at that time and during my workout today. I love these diet challenges! They’re the little inspiration I need through out my day to stay on track. So that’s right Diet Brutus… take your cinnamon roll and shove it! :)

I told my Diet Brutus to shove it today!! And I’m really proud of myself. My boss’s wife brought us these amazing cinnamon rolls.. the size of your face and an orgasm in your mouth… Mrs. Powell’s. I have the biggest sweet-tooth ever… it’s my “Achilles Heel” if you will. I wanted one… bad, but instead I had some grapes and one of my homemade post-workout granola bars (Zuzana’s recipe). It was hard, but I felt better mentally and physically better both at that time and during my workout today. I love these diet challenges! They’re the little inspiration I need through out my day to stay on track. So that’s right Diet Brutus… take your cinnamon roll and shove it! :)

Amazing! :) So now we have the evil twins – Workout Brutus and Diet Brutus lol

Amazing! :) So now we have the evil twins – Workout Brutus and Diet Brutus lol

wow this is such awesome advice!
whenever i need a quick snack i have a tendency to reach for the easiest, quickest thing-
which happens to be processed junk food.

im definitely going to cut and prepare fruit and veggies! its really hard to get myself to do that every time i need a snack, so on the weekend i will prepare it for the week. awesome8)

LOVE this! I honestly plan my day by the ‘every third hour’. Just count it in my head in the morning starting from my breakfast hour and pack my cooler accordingly! But instead of 3 larger meals and 2 small snacks, i find it easier (and carries me the full 3 hours) if I have 5 small meals. If I know I’ll be having a larger meal (lunch/dinner date) I’ll have a small snack for the meal before. It takes practice, but it totally works and really vamps up the metabolism. I’m never hungry (well, hardly ever) and i’m never full :) best feeling ever!

I wanted to write exactly the same comment! :D

Awesome game plan Dheana, as always! N5 is definitely the hardest for me, there are days when I don’t have a problem with that and others……………………

I will really make a point to stick to it this week tho (and the weeks to come hopefully ;P) and I will really watch my portions coz I mainly eat clean but I often mess up with portion sizes…

Great way to go sista!

I gave a quick look at the website, the recipes look awesome! Thank you so much!

Your comment was really helpful. The thing I struggle most with is portion sizes!

How about healthy fats? I’m always scared of eating too many fats (usually nuts, seeds and olive oil) so I usually limit them and I think I end up not eating enough. How much of them should we eat?

Hi Zuzana, Maybe Bodyrock.tv needs a glossary of common terms! :-)

–Chris

What do you do when you fall off the wagon for 2 weeks and gain 5 pounds? Kind bodyrockers, what is your advice?

Pick yourself up off the ground and climb back on the wagon!

My biggest diet challenge at the moment is Sunday Brunch. I get free all-I can eat in the Four Seasons’ cafeteria on Sunday. And, to make it super challenging, Sunday is only bacon, sausage and eggs. After I smell this at starvation point all morning, I would happily eat it off the floor. Every week I resolve to walk by the cafeteria. Every week I eat like there is no tomorrow. Maybe next week?

What I would do is not berate myself, so you fell off the wagon it happens but what you have to remember is that there is the long term goal, and if you are kind to yourself and remember that there are bumps in the road but you need to get on track again then you will be just fine.

Start today and be kind to yourself and eat right and give your body the exercise that it deserves. You will be just fine. I believe in you!

Are you able to eat at your desk? What I used to do is have them already prepared and I would just have them at my desk and eat them they would clean and simple and known would know. I hope this helps.

Thank you guys sooo much!!! You’ve helped me a lot, now I have more than enough ideas for my healthy “at faculty meals”! :)

We sure have a community of great and amazing people here!!
Thanks again, I really appreciate your effort!! :)

I heard a tip once I’ll pass along: Brush your teeth after you’ve finished eating, that way you might be less likely to want to eat more.

I heard a tip once I’ll pass on: Brush your teeth after you’ve finished eating – that way you may be less likely to want to eat more. I also like to do the dishes and get the kitchen cleaned up so it doesn’t seem like meal time still.

Dust off your knees, forgive yourself and carry on. It happens to everyone – don’t beat yourself up. You may not feel your best the next time you put on your workout gear (voice of experience here) – but whatever – give yourself credit for just doing it and you’ll bounce back in no time!

Try to swap out healthier options for the white stuff. Look for sprouted whole grain bread (two brands are Silver Hills and Ezekial) they are made with sprouted whole grains instead of flour – good stuff!
For school, it just takes some planning and prep time. Try prepped food twice a week: 2 protein sources, 2 grain sources and lots of fruits and veggies – then package up little mini-meals in tupperware containers in your fridge. Get yourself a little cooler bag and a backpack and bring your food and water with you every day. Plan ahead of time, so you know what you’re taking. It’s a bit of a pain in the keester, I know, but food choices on most campuses are woefully lacking in healthy options!
As for cravings, Jessy made a good point that maybe you’re not getting enough protein (and/or good fats – they help you stay full longer).
Good luck – and don’t give up! :-)

I eat at my desk too – but I used to work in a restaurant where that wasn’t possible. My solution was to gulp down a protein shake made with fruit juice, whey protein and a scoop of greens. Easy to prepare and seconds to consume.
btw – I like your ‘name’! ;)

You do what works for you:)

I work with my body very psychologically, I do things that train my body to “remember” certain situations which help me out in these types of instances. For example, once in a while I over stuff myself because something tastes so good or feels good in me. I don’t mind doing this once in a while because after I do that I feel heavy, sluggish and bloated. This reminds my body that eating this much doesn’t feel good and then next time I feel like over stuffing myself, I think about the last time I ate too much and my body instantly stops being hungry because it remembers and it doesn’t want to feel that bloating and heavy pain again. I don’t do this often, maybe every 3 months or so. Haha, I don’t do it purposefully either, sometimes things just taste so good that you overindulge, but learn from your mistakes. This works for me, but you have to find the right method that works for you!

Once of my best friends who is a body builder told me a great piece of advice once: “Your body should never feel full and never feel empty, this is the best way to eat.” I use that method often.

Hi Zuzana,
I am new to Body Rock and I love, love, love it! I do have a questions about diet, what do you think about a cheat day once a week, where you can eat whatever you want? My diet it is pretty clean and includes lots of super foods, but I am wondering if maybe the cheat day is stalling my progress.
Thanks

Hi Bine,

Well, whoever planned the food for the meeting probably made it less productive as the garbage they had there wouldn’t fuel anyone effectively. You might politely point out there are people who can’t have sugar and gluten. Or next time maybe order out some reasonably healthy foods and I would eat it in front of everyone making sure to enjoy every bite of it. Or you could take a bathroom break every 2 or 3 hours and eat in the stalls, just make sure you don’t have crumbs all over your top and don’t take to long or complain of constipation from the food they were serving at the meeting. :-)

–Chris

This happens to me a lot :) Like yesterday, my husband and mother-in-law brought home chocolate bars, bake goods, ice cream and I was tempting to eat them.If it was before, I proably gobbled them all up and felt so guilty afterward lol. But now I know I can choose to make my body better or worse like Zuzana said. I just choose fruits and nuts/yogurt instead. Now I can say “eff off” diet brutus haha.

Hi guys,
I started reading a book called Food for Fitness by Anita Bean.
So far it seem really good. A lot of useful information about what to eat and drink before, during and after your training. It offers nutrition guide, explaining benefits and drawbacks of certain foods as well as carbohydrates, fibres, protein, fat, phytonutritions, antioxidants, and so much more.
As I said, I only started reading it and so far I really like it. Has anyone of you read this book yet? If has, what do yo think of it? :)

Well there’s my problem! Been working my butt off, including superfoods at every chance, eating five times per day, earning my carbs…. but I was wondering why weight loss was so slow. I was eating the same size meals as I would have when eating only THREE times per day! Today I’ll start to cut the portion sizes down and try the gymboss timer technique. Thanks everyone for the great suggestions – I know those last stubborn pockets of flab will be history thanks to these workouts and my new way of eating!

I have abs and buns of steel! Soon the last of that tasty marshmallowy coating that’s been covering them up will be history!

I’m like that too, I eat my last meal 1 to 2 hours before going to bed. As long as I’m awake, I eat every 3 hours or so! Some of those meals look like half a portion of a “real” meal and some are just veggies with hummus and stuff like that.

Honestly, this whole “a portion should be that” shouldn’t dictate the way you eat. If you eat diversified Supefoods and keep proteins in mind, there’s nothing left to do but listen to your body. Learn to distinguish between hunger and cravings. If you feel like eating something specific, there is a reason.
Then if you want to modify those signals you receive (because you’ve been overeating for decades or because you have a sweet tooth), go gradually! Otherwise it will lead to frustration. Switch from baked goods from the market to making your own, cut the amount of sugar you use in them and replace it with fruits. Be nice with yourself and the cravings will go away, but give it time! If you agree with the principle that deep changes need time, you’re making a huge gift to your futur-self.
For portion control, just learn to listen to your body. You should always feel satisfied after a meal. Eat slowly and have a tupperware ready!
Food should remain fun, even on a journey to get fitter.

This is a good thing to follow, BodyRockers! I have been eating this way for about 2 years now, you never feel hungry nor full nor tired and you will never want to reach for that “3pm candy bar/coffee” ! :D

Hi Zuzana,

Just 1 question, do you still take your coffee in the morning? Read it somewhere that coffee is not good and it’s better to drink Green tea in the morning if i wanna lose weight. But i’m such a coffee person that i find it hard to change it to drinking tea. :( I take 2 teaspoon of sugar with it too… is that too much?

I do know that you always drink coffee last time, just wondering are you still taking coffee and do you take it with sugar?

Emelda

Hi Tori,
I was joking but maybe it makes some sense.
–Chris

Hi Shisune :)
Small meals and snacks usually consist of 1/2 apple with 1 Tbsp nut butter, fresh cut veggies with homemade hummus, small bean and veggie salad with homemade salad dressing (made of flax oil and lemon juice or vinegar, salt and papper), small handful of nuts with baby carrots, mixed nut bar (homemade) with 1/2 apple or pear, 1 cup of homemade soup that consists of a good fat, complex carbohydrate and lean protein, homemade granola bar (post workout), small portion of oatmeal with fruit and nuts (post workout)…the list goes one! Hope this can give you some ideas :)

Was wondering if there are any vegan bodyrockers out there?

Im ready to do it. I have 20lbs to lose and Im ready!

Hello Ariann, try eating at 6am, 9am, noon, 3pm, 6pm and one more time before you go to bed.

I was a vegan for a long time but veganism of these days is just not realistic.
I don’t think there’s any reason to be vegan if you can find the Better animal products – organic produce of fresh fishes & eggs, goat’s yogurt etc. of course that the ideal is not to “overcome” animal protein, but Deliberately abstain those things – I don’t see it as an ideal too. everything at nature, when it’s fresh, organic & not procceed is good for you & I don’t see any reason to “put yourself in a box” & call yourself “vegan” just because it sounds healthier but it simply isn’t. I highly reccommend you to add some organic animal products into your diet, & believe me – I can even say that it’s CRUCIAL for you.
believe me I ws at that point too. the main thing you should rememeber is to NOT EAT TOO MUCH of ANYTHING !!! the humans should eat EVERYTHING in MODERATION !!! sorry for my talking tone but that period was *that* traumatic for me…