Am I not getting enough of something with what I eat? I'm a 5'10" 128 lb. woman.?!
egg white omelette (4 whites) w/ 1/2 slice cheese
2 slices low carb bread with 1 TB peanut butter
10AM
apple
12PM
salad (cabbage/spinach/broccoli/carrots) with 1/2 c beans
2 thin crackers (like Wasa bread) (60 cals.) with 1 TB peanut butter
1/2 cup plain yogurt with 1/3 banana
2PM
1 c. baby carrots
5PM
celery with salsa and mustard
big salad (spinach/cabbage/tomato/carrots) with 1/2 c beans
1/2 c cottage cheese
2 crackers
7PM
another egg white omelette with 1/2 slice cheese
apple
1 square dark chocolate
Sometimes breakfast is 3/4 c Golean cereal with 10 almonds and some banana; sometimes I eat the cereal as an additional snack
I exercise 5 x week (elliptical) for 35 minutes and do weights 4x week. I've had really really tight and knotted muscles for a long time and am wondering if it's nutritionally related, though I saw a nutritionist who didn't really say much.
Answers: 8 AM
egg white omelette (4 whites) w/ 1/2 slice cheese
2 slices low carb bread with 1 TB peanut butter
10AM
apple
12PM
salad (cabbage/spinach/broccoli/carrots) with 1/2 c beans
2 thin crackers (like Wasa bread) (60 cals.) with 1 TB peanut butter
1/2 cup plain yogurt with 1/3 banana
2PM
1 c. baby carrots
5PM
celery with salsa and mustard
big salad (spinach/cabbage/tomato/carrots) with 1/2 c beans
1/2 c cottage cheese
2 crackers
7PM
another egg white omelette with 1/2 slice cheese
apple
1 square dark chocolate
Sometimes breakfast is 3/4 c Golean cereal with 10 almonds and some banana; sometimes I eat the cereal as an additional snack
I exercise 5 x week (elliptical) for 35 minutes and do weights 4x week. I've had really really tight and knotted muscles for a long time and am wondering if it's nutritionally related, though I saw a nutritionist who didn't really say much.
From what I can see you may be not getting the right electrolytes. Especially given your amount of exercise and the muscle cramps.
Because you do not seem to be eating any processed foods it may be sodium. Most people get too much sodium, but you should add up what you get in a day. The RDA is 2400mg or 2.4 grams of sodium. This may be higher if you perspire during exercise.
Nutritionists and doctors are always telling us to reduce sodium. But this is too general because everyone needs some in their diet. Athletes and people how are careful about what they eat do not fit this rule. If you do not eat baked goods, cured meats, or other processed foods you may need to add rather than avoid salt.
I eat no pre processed foods, and because I must eat gluten free I do not eat any baked goods. I have the same trouble with cramping. Under normal circumstances I tend to only get 1600-1800 mg of sodium in my diet which is not enough. I am constantly having to supplement by adding salt to get to the RDA minimum to avoid severe muscle cramps.
I'm guessing since you posted in the V&V section that you are vegetarian so ignore the suggestion to eat meat. You really don't seem to be eating very much at all. Are you worried about your weight/size?
If you're going to eat eggs I would suggest eating the whole egg not just the whites. Try and eat more beans/tofu/soy mince and grains such as rice, pasta, quinoa etc, plus maybe snack on nuts in the afternoon not carrots.
Do you warm up/down fully after exercising? That could be why your muscles are feeling so tight.
I can't help but wonder why you worry about calories, and eat so little healthy fat. I, too, am tall, 5'9, and weigh only 125 pounds. I try very hard to PUT ON some weight, although I do it with healthy foods, and not junk. At your height and weight, and the fact that you are counting calories and possibly overexcercising, I wonder if you might have some issues other than nutrition. I don't mean this to be unkind in the least, and I hope you don't take it that way. However, a woman of your size, although you should be eating healthy foods, should not be worrying about portions, calories, or low fat foods. I look and feel much better when I am at my optimal weight, which would be around 150 pounds. Unfortunately, I am allergic to many foods, and have a hard time gaining weight. Perhaps you should consider a nutritionist who will address other issues as well. Feel free to email me if you like.
I think you seem underweight for your height. You are also not eating any meat. Your muscles are probably hurting cause you aren't giving them enough protien. Try adding some lean fish and chicken to your diet. You also might want to cut the exercising down to 3 times a week, you arent eating enough to excersize that much, that and you barely weigh anything for your height. Try only building muscle tone and not doing as much physical fat burning stuff.