Heather's Food Log #7

Deborah,
9am - 2 PC Ezekiel bread w/ PB and 0% fage yogurt w/ fresh raspberries and blueberries and cinnamon. 1 cup coffee w/ unsweetented vanilla almond milk

1pm handful of almonds

2pm 1 cup chicken noodle soup, 1 large piece of baguette w/ butter and a huge green salad (kale, spinach, watercress, cucumbers and lentils w/ green goddess dressing and almonds)

4pm - latte with whole milk, no sweetener

6pm - handful of almonds

7:45pm - 2 PC chicken with olive oil and spices. Salad with water crest, spinach kale and butter leaves, pumpkin kernels,. Fire roasted corn and celery with Annie's lemon dressing. Small side of brown rice (I know, too late in the day - but my meal felt incomplete --emotionally maybe?).

Timing was way off today. Sundays are harder for me as they are my days to be with friends and family and eat and socialize and nap and be off my rhythm. Especially as Sunday mornings I'm at church from 9-12 - I just forgot to bring my bad of snacks with me.

2 liters of water - when you say you want me to drink more water - how much more?

Is it realistic for me to say M-F I'll be super on it - and weekends are are but more flexible with the basic principles and lots of veggies still, but more lax on some of the items? Or do you think that's not sustainable?


Heather,

I totally understand about the weekends. They are hard for me...and for the rest of my clients...and you...so it is something that we all need to figure out how to deal with. For you, we will continue to pay attention to what works and what is challenging. With the challenges, we will fix them by the awareness of timing...by how you can be prepared with bringing snacks, etc. Your eating yesterday was great with the choices of food...so even if the timing was a little off...keeping the food good, clean and healthy was awesome!!! The later starch might have been a craving due to less food during the day...meaning lunch did not have a ton of protein and might have left you a little hungrier later in the day. I LOVE that you did not use any sweetener in your coffee...:)

2 liters of water is great, for now. The other day you had 1.5 so I just wanted to make sure you get at least 2 liters per day. When you can increase it...the goal is 3 liters per day. But right now, 2 liters is perfect. So, let's keep paying attention to the weekends...without too much pressure to stay on the structured eating...and see how we can incorporate the relaxation/friends/family and healthy eating. Have a wonderful Monday...Hugs!!!

Deborah

Heather's Food Log #6

Deborah,
7:30am 2 PC Ezekiel bread w/ PB

10:30am lemon Lara Bar

12:00pm - great workout with youuuuu

1:30pm Blueberry raspberry strawberry banana coconut water w/ protein powder smoothie.

Pretty much all afternoon I was having mad cravings for something sweet. At the grocery store it took everything out of me to not get some fresh cookies.

3:30pm handful of almonds

6:45 large PC of salmon w/ dill and olive oil, side of sauteed kale and broccoli.

8:00 25 min walk.

9:30pm Lara bar

10:30pm - stopped at Arby's. 😬 I did really think about it before I got something. But I actually could hardly eat anything I ordered because it made me sick. Haha. So I had half a ham and cheese sandwich, like 4 fries and two bites of a turnover. So this is good for me to know next time I have cravings I can remind myself I didn't even really enjoy it.

Water- only 1.5 L

Today was the first day I really had to deal with cravings as intense as I did today. I think partially because I was in situations I hadn't planned for - whereas as when I'm eating with friends or eating out I've come in with a game plan. Maybe the cravings are higher due to my period as well?

The positive side, I'm glad I'm learning and really glad I've stopped making "treats" multiple times a day. The 60 min clip you mentioned talked about how with sugar you eat so much and then you have to eat more to get the same pleasure. I was def seeing that in my life. I'd want more and more of things - the daily coffee shop used to be a donut was a treat, then it was daily, then I wanted more than just a single donut. So even if I have occasional treats and splurges- I know big picture I'm doing so much better for my body and really being aware and on purpose when I do have a treat. I think that's a big shift for me -- and really what makes this a lifestyle rather than a crash diet.

Also - we forgot to talk about wine. I have a client Mtg for drinks Monday, so I'd like to know how to prepare for that.

Thank youuuuuuuuuuuuuu.
Heather

Heather,

Shit!!! We forgot the wine talk!!! Can you talk on the phone for a few minutes later today or tomorrow? It would not be a long talk...but it might be easier to explain my example of my own experience with wine...and also explain the options. If not, I will try and explain it in an email...:)

GREAT job with ARBY'S. That is what I love...when you cannot finish the foods that once we used to love and have no problem eating a ton of...or when it makes us sick. See, here is my masochistic (sp?) side again...heheheee. And remembering how this felt is what counts. Awesome!!!!

Sugar. Yep...sugar. Evil, white crap. Cocaine...but sugar is more addictive, they say...and it has been proven...so the force it has on our physiological bodies is intense.  So, it makes it very important to get to know how it affects your own body. As you go along...you will see and feel what gives you the most intense cravings. I can feel that even when I have fruit...my body starts craving more sugar. Some people feel that way...some do not. So, just pay attention. Were your cravings more intense after the shake...or before the shake? If after the shake, then you might want to have 2 scoops of protein to balance out the fruit. 

Please try and get more water!!! :)

Also, if you have any time...watch the documentary "Hungry for Change." It is also a great study on sugar and food.

Good luck this weekend at home. Just pay attention to whether you actually WANT the treats before you have them. If you are not CRAVING them...see if you can go without and just enjoy the company of your family without having to include the treats as part of the enjoyment. When I learned that I could be at holidays and parties with my friends without having to indulge in the foods/treats as a given/package/part-of-the-fun it was a relief because I did not feel stressed about having to be around the food without eating it...I knew I was there for the warmth of family and friends...the comfort of being with people I loved and the celebration of the holidays without feeling bloated and crappy...yet feeling fulfilled and satisfied with love in my belly!!!!! Keep up the great work!!!!Hugs...

Deborah

Heather,

Hey!!! I know you are busy with family...but I just wanted to check in and see how things are going. No pressure to write back right away...just thinking about you...:)

Deborah

Deborah,

Hey! Thanks. Yesterday I actually felt pretty ill, slept a lot - but didn't eat very much. So I probably won't send a log as I have no idea the times or anything. Feeling a bit better today, still nauseated though. But just finished making s great salad to take to a friends house to have a healthy option.

Heather

Heather,

Sorry you did not feel good yesterday but happy to hear you are feeling better today. I am so proud of you for thinking ahead and bringing a healthy salad tonight ...that is awesome!!! For tomorrow, with the wine...I suggest having one glass of red wine...and sipping it very slowly. Please have a lot of water as you are drinking the wine...to hydrate and to prevent yourself from drinking more than one glass (if you have more than one glass...do not worry about it...just see if you can stick to one.)  I will tell you my wine story when I see you Friday...:) Hugs!!!!!

Deborah

Heather's Food Log #5

Deborah,
7:00am 2 pc EB w/ PB and 0% Fage with cinnamon and whole almonds. 1 sm cup of coffee w/ unsweetened vanilla almond milk

8:00am 30 minute walk with pup! 

10:00am 1 pc EB w/ PB and a few baby carrots. 1 sm cup of coffee w/ unsweet vanilla almond milk

12:30pm Whole Wheat Pasta with black beans, olive oil + seasoning. Side of green beans. 

4:15pm half serving of turkey chili, brown rice and garbanzo beans (toooo long between this and lunch! but I was stuck at the pharmacy for an hour). 

6:30pm Chicken Apple sausage with sweet potatoes, onions and purple cabbage with olive oil and spices. I was not hungry, no appetite and super tired. Not depressed tired, like actually tired. Maybe period or meds? Ate the rest at 8:00pm.

Water = 2 liters

Question: Is wine okay?

Very loose bowels and nausea today - thinking side effects of the medicine I took for the first time.
Heather

Heather,

Hey,
Can you email your doctor and ask about side effects/digestive issues that might happen with the meds...just to lessen the questioning of your symptoms? I am sure you are getting tired of wondering what all these symptoms are...:)
I might ask you to add some chicken or ground turkey...or other animal protein to the pasta. It might help to satiate you at lunch time. Please try and always have some almonds or a Lara Bar with you in your purse for those times you are stuck...like at the pharmacy. I totally understand how that happens!!!
Remember that sweet potato is a starch, so if you can use butternut squash...which is just as tasty and you can get it in the produce section already cut and in a bag you can steam in the microwave...or other veggies and you can use the sweet potato at lunch. 
I have a feeling that a lot of the emotional stress and worry and anxiety that you have been going through is catching up and you might just be emotionally exhausted. Also...if you wait the 3 hours...until 715...you might be hungrier at that point. I know this is a lot of information...and it might be overload. Please know that it will get easier...and it will just become habit...so you will not have to think so much about all of it. It might feel like you do not want to think about it so much...but I promise it gets so much easier!!!
Let's talk about wine tomorrow...remind me!!! Hugs!!! You are doing great...:)

Heather's Food Log #4

Deborah,
6:30 AM, two pieces of Ezekiel bread with PB (no yogurt pre workout)

7:00 AM workout, repeat sequence from last week. No cardio.

8:00 AM one scoop protein with vanilla unsweetened almond milk. Half cup of coffee with vanilla unsweetened almond milk.

11 AM cherry Lara bar

1:30 PM whole wheat pasta w/ half bag of steamed spinach 1 can black beans olive oil and spices.

2:30pm Cup of green tea, unsweetened. Handful of baby carrots and black grapes.

5:00pm handful of almonds (at doctors, temporary snack). Not a great snack, I know.

6:00pm broccoli, cauliflower, 1/4 avocado and 2 pc of salmon with olive oil. 1/4 cup of coffee with 2%milk. My friend cooked, I later found out the lemon /pepper seasoning she used had sugar. And she sprinkled Parmesan cheese on it. Not sure how I could have avoided this - but def consumed sugar today. But I did turn down the multiple times she offered dessert, potatoes and rice. Just worried eating that sugar I didn't want will have consequences for my body or mind.

9:00pm - 3 boiled eggs with salt and pepper.

Notes from today -
Painfully hungry in parts of today. Started period (finally). Hungry between 11-130 especially, and after dinner. Perhaps the hunger is just my stomach adjusting? I've had multiple bowel movements a day. Felt more urge to munch on snacks today,, but prob due to period. Green tea was a nice alternative to wanting a treat or latte.
Heather

Heather,
I am curious to see if this next week your hunger tames due to getting your period. It could be your body adjusting...but more likely...I think it is the hormones that act up before our periods that create excess hunger and cravings. So, we will see as the week goes on.
How much PB are you using...not to measure...but just as a reference point for me. Almonds are a great snack...even if they are by themselves...because they are protein and good fat. Usually 20 almonds are a great snack. Again, not to count or measure...but just as a reference point. Great job in choosing not to have the dessert or potato/rice!!! And I understand the worry about the excess sugar...but you are right...you did not know or have control over it and I am sure it was not too much...so I am sure that your body and mind will be okay. The one thing to point out is that at 230 you had the baby carrots and grapes without any protein and those two items are higher in natural sugars. So, your blood sugar can spike higher without the balance of the protein...so just be aware of that in the future!!! I LOVE your choice of snack at 9pm!!! YOU ROCK!!!!!!!! If the eggs filled you up...maybe you can add them to breakfast/lunch /snack as a filler??? Again, we will see how your hunger feels once you finish your period...but we might want to be aware of the foods that satisfy you and satiate you so that we can use them when needed. HUGs!!!!
Deborah

Heather's Food Log #3

Deborah,
Meal 1–8 a.m.

2 pieces EB w/ PB and fage 2% yogurt with whole almonds and cinnamon. 1 cup coffee with vanilla unsweetened almond milk. (Wasn't horrible!! Hah)

Meal 2-11am

Peanut butter and jelly Lara bar (was that enough??) I found myself being a little hungry around 1 o'clock. Don't know if it was cause I've been grocery shopping or had not been drinking enough or if that wasn't enough for a second meal

Meal 3- 1:15pm

Turkey Chili, Brown Rice + Garbanzo Beans (I ate half of what I made, very filling) with a few black grapes.

Meal 4 - 4:00pm

Woven Wheat's and Guacamole and LaCroix

Meal 5 - 7:00pm

Cherry Lara bar

9:00pm

Salad, greens were Watercress, Butter lettuce, and arugula. With tomatoes tuna anchovies two boiled eggs and green goddess dressing.

And 2.5 L of water. 😉

Today was a good day emotionally. My energy was up, but I did notice in the afternoon I felt pretty hungry, whereas yesterday I didn't.
Heather


Heather,
Great day two!!! Your breakfast is great... so the Lara bar should be enough for a snack before lunch. Your body is going to getting used to this new eating so just keep paying attention to the hunger etc. And as we go along I will let you know if you need to tweak anything. But because your breakfast was awesome... I would not change the snack. Lunch sounded yummy... And I know it was filling but that might have been part of why you were hungry later... That you did not eat it all. Just FYI... You could have had the rest for the snack later with the crackers... Just a thought!!! What time did you feel yourself getting hungry in the afternoon? The one thing to recognize is that you did not have any protein for your later snack. The avocado is a great fat... But not a protein and that also could be why you were hungry. I am so glad your mood was better and your energy. That is wonderful!!!! You are doing great with the food... I am very proud of you... Keep up the great work. Good luck tomorrow at the doctor. Hugs...
Deborah

Heather's Food Log #2

Heather,
I love getting your first food log!!! I know right now is a very hard time for you emotionally and physically...so the fact that you are still committed to doing the food logs and the new eating plan is WONDERFUL!!!!!!! How did you feel food wise? Were you hungry? Did you feel satisfied and/or satiated? I know that due to how you are feeling emotionally, etc. it will play a part in all these answers...but I would still love to have you answer them exactly how you felt. Great job with the water!!!! Also...do you think you have been eating less sugar? If that is the case...do you think that could be part of your feeling off/numb/anxious? Your timing of the meals was spot on...and I totally get that you eat over a certain time period. Everything looks great...food, timing, water...yippy!!!! Keep it up, my friend!!! I look forward to hearing from you tomorrow. Hugs!!!
Deborah

Heather's Food Log #1

Deborah,

Awake at 8:00am, out of bed at 9:30am...

Meal 1 - 10:30am
(need to eat sooner!!)

2 pieces of Ezekiel cinnamon raisin bread w/ peanut butter
1 cup of Fage total 2% yogurt w/ whole almonds and cinnamon.

Meal 2 - 1:30pm

2 chicken tenders w/ spices and olive oil. Handful of raw baby carrots and raw almonds.

Meal 3 - 4:15pm

Chocolate Vega Protein shake w/ Vanilla unsweetened​ almond milk

Meal 4 - 7:30pm

Salad, greens were Watercrest, Butter lettuce, and arugula. With tomatoes tuna anchovies two boiled eggs and a homemade vinaigrette. Two glasses white wine

Over the course of the day drink 2 L of water.

I shared with you some already about the emotional part, I woke up in a good mood, but is soon as I was alone I felt very detached. I didn't want to do anything and felt very numb and unproductive.

With the meals, I'm eating them over a 30-45 minute period. Like I started meal 1 at 10:30am with bread, and didn't eat the yogurt till maybe 11/11:15.

Oh, the last meal actually ended up being 845, my friend and I were chopping and talking and didn't sit down to eat until later

Heather