MONDAY MORNING POST: WAKING UP WITH ENERGY AND FEELING SATISFIED -- READ WHY FOOD PRINT FOR LIFE FINALLY WORKED FOR KATHY AFTER YEARS OF TRYING OTHER WAYS OF GETTING HEALTHY AND FIT.

Hi Deborah! 

Trying to put my experience so far into words was challenging, but I gave it a shot.

After meeting with you, Greg and I went to Whole Foods the next day. We went through everything in the pantry and investigated which of our "go-to" options were now off limits (contained sugar) and which were still good. We put everything off limits in its own spot, and everything good front and center.

We bought the "Deb Approved" bread, the veggies, the hummus (so much hummus!) the "Deb Approved" crackers, the whole list, and then we just did it. It helped, because there was no time to think about it. The longer I think about things, the more likely I am to justify not doing it. Even the people I talked to, who support my goals, would say things like "cutting out all processed sugar? That's too hard, why not just most?". It doesn't help.

So, we just did it. 4 days after we started, I went on a trip, and everything got harder. All this great new food I'd just bought wasn't available, so I just tried to stick to the basic rules. Fish and chicken. Protein with every meal. No starch after 4. And even with a 3 day break in the middle where I had to eat out every day, and even had some drinks, I've lost 10 lbs since we laid out a plan 4 weeks ago. I'm never hungry. My workouts are strong, and I'm more motivated to do them. Several days a week, I start my morning already energized. I drink less coffee. I do circus, and my tricks are getting better so much faster. My clothes fit differently. My body already looks different. I'm trying on wedding dresses in June, and I actually BELIEVE that I will be the right size by then - because I'm continuing to consistently lose weight, and because the eating is getting easier, rather than harder.

I have been trying to lose weight for over two years - ever since I started gaining it. That whole time I worked out. I thought hard about my food. I did everything I thought would help, but I wasn't consistent. And obviously none of that worked. I love food. I love cheese, and I love beer, and I love(d) having starch with dinner. It just seemed to round out my plate, and I felt like as long as I chose good starches (farro, quinoa, etc) it couldn't be too bad. Now I feel like it's not that it's BAD - it's not but  no starch after 4 is so GOOD. I wake up feeling better. I enjoy it more during breakfast and lunch. I eat as much dinner as I want because there is no such thing as too much fish and veggies, and that is SO NICE when I'm hungry. I love making huge portions, eating all of it, and feeling no guilt whatsoever about it. No temptation means nothing to worry about.

If you try to stick to the plan for 3 weeks - just 3 - it helps. Because then you have your baseline. You find out what you like about it, and what drives you nuts. I prioritize my treats differently now than I would have before I did a full 3 weeks clean. Plus, once you get 4 days in, you realize it's not worth it to lose all the effort you just put in. In something like this, it's been easier (in some ways) to let go and realize that if MY idea of what I should eat worked, I wouldn't be in this situation to begin with.

So, if I were to give advice, I would say trust the process. At least try, for two weeks. At that point, at least you know.

Thanks for everything - obviously I'm loving it!

Kathy

MONDAY MORNING POST: TURKEY MEATBALLS, LACROIX WINE SPRITZER AND MORE FROM ELAINE'S FOOD LOGS...

Deborah,

Ah, waking up sweaty. That time of year

again. 

6:30 One hard boiled egg.

        Smoothie: Ripple, Jay Robb, matcha, spinach, ice. 

        Coffee. 

11:00 Lara Bar 

1:00 Amy's Black Bean and Veggie burrito with guacamole. Strawberries with Greek yogurt. Three turkey meatballs. 

4:00 Lara bar

4:30 shoulder and arms with you! 

5:45 Peanuts and RXbar

9:00 Cauliflower rice with olive oil. Two turkey meatballs. 1 hard boiled egg.

Strawberries and Greek yogurt. Two "spritzers" (this is when I put half red wine half LaCroix in a glass, like a real classy lady). Really needed a drink. 

That was a lot of bars today, Lara and RX

Elaine

Elaine,

How is your shoulder today??? You did a lot of heavy weights yesterday...you are getting MUCH stronger...I love that your body is being fueled correctly as we work together on your eating plan and we can see and notice a big improvement in your strength and definition!!!!!! YOU ROCK!!!!!!!

Turkey meatballs!!!!! My favorite. Where did you get them? Someday, you can try making them at home...I will send you a recipe that one of my clients created a few years ago. 

Yes, be careful with the bars. They are great for "emergencies" and right before a workout but having more than one a day (unless it is totally necessary) can interfere with our goals if we are not also doing a lot of intensive exercise along with the bar eating...VISUALS!!!!!!

Other than that...your food was great...your exercise was great...and I like your spritzer. Maybe one day you will just Spritz...and not Errrrr...:) Why did you need the drink so bad? Hugs!!!!!!!

Deborah

Deborah,

 One egg. Turkey meatballs from Trader Joe's. Forgot to check them with you. The ingredients looked okay, but then again I'm still learning. It was mainly that I could microwave them and everything else I have to actually cook. Loving my tilapia but it's like an hour long process to thaw and bake. 

Good to know about the bars. The RX was great yesterday because I thought I would have time to go to the Whole Foods next to rehearsal beforehand, instead there were road closures and I didn't have time. 

Shoulder is a little sore today, but not too bad. We are being very careful. 

Yay on my spritzer! It's a way to make sure I'm getting my water! And yes, someday without the wine. Needed it because of dealing with school stuff and talking to my mom about wedding stuff.  A big oy vey. 

Elaine

Elaine,

Okay, do not hate me or fire me for what I am about to tell you...

Here are the ingredients for the Trader Joe's turkey meatballs:

"Turkey meat, water, seasonings (textured soy flour, breadcrumbs [wheat flour, sugar,salt, yeast], soy protein concentrate, corn syrup solids, salt, dehydrated onion, spices,garlic powder, parsley), mechanically separated turkey, onion."

Bad. Just bad. Half of the package is saturated fat and the ingredients are full of sugar and weird soy concentrate.  I know how convenient and easy they are...ugh...damn. Did you try the falafel??? The ingredients are "Deb Approved" and they are very easy to warm up. Am I fired???

I am sorry to hear about your students....that is a tough one. I wonder what would have happened if you did not have the wine in the spritzer? Just think about it for a minute...not to judge but would it have been food? Or something else to deal with the situation?  :) It is interesting to think about how we would cope...or what we would do...if anything. I just did some research for you about frozen foods that are "Deb Approved" so you can stop  eating  the synthetic balls. I am sooooooo excited about the Bumble Bee Talapia...but the only one that is "Deb  Approved" so far is the Lemon...but it sounds AWESOME!!!!! They say they sell them at Mariano's.

Let me know what you think!!!!! And the salmon Mojito from TJ. I know...am I the only person you have ever met that gets THIS excited for this kind of stuff??????? Hugs!!!!!

Deborah

MONDAY MORNING BLOG POST: I AM HONORED TO BE A PART OF THE MEDICAL FITNESS NETWORK PROFESSIONAL GROUP

 

Deborah Stern

MFN Contributing Author

 

I am honored to be a part of the Medical Fitness Network Professional Group team. 

https://medicalfitnessnetwork.org/members/deborah-stern/


Lisa Dougherty's passion and dedication is what attracted me to MFN. She is inspiring and has created an organization that will improve the health and care of many people dealing with medical issues and more. Here is a description from the MFN website:

"The Medical Fitness Network (MFN) is a free online resource directory for people to locate fitness & allied healthcare professionals who provide services for those with chronic disease/medical conditions, including but not limited to: Alzheimer’s, Arthritis, Cancer, Diabetes, Fibromyalgia, Heart Disease, Mental Disorders, Multiple Sclerosis, Parkinson’s, Respiratory Disease, Stroke and women’s health issues including pre & postpartum care."

PLEASE read the articles/blogs and read how MFN can help you or a family member. If you are a fitness professional, I highly recommend becoming a member of the MFN team.


https://medicalfitnessnetwork.org/public/all-mfn/im-depressed-not-lazy/

Lisa Dougherty

President & Founder

 

 

 

Lisa graduated from the University of Ca, Irvine, Fitness Instructor Program, and went on to get her Certified Personal Trainer and Health Coach Certifications through the American Council on Exercise. She has many specialty certifications to work with those with medical conditions, post surgical/rehab as well as pre & postpartum fitness.  Course work includes  Heart Disease, Breast Cancer Recovery, MS, Parkinson’s, Diabetes, Dementia, Arthritis, Osteoporosis, Respiratory Disease, Fibromyalgia, Knee & hip replacement, and Pre & postpartum fitness.

 

 

The MFN Mission

The MFN believes that exercise is valuable for those with chronic health & medical conditions. Developing a plan for a regular exercise & wellness program can be difficult for these people; The MFN mission is to improve the quality of life for those with chronic medical conditions or who need pre or postnatal care help by connecting them to fitness & healthcare professionals with an interest and background in the treatment and rehabilitation of various diseases and medical conditions.
The MFN donates its services as a national database management company to medical, health organizations that do not offer resources for locating fitness & allied healthcare professionals interested in working with their populations.
The MFN helps market on their behalf to create and maintain a registry for the following professionals: acupuncturists, chiropractors, dietitians, fitness/yoga, health & wellness coaches, massage therapists, mental health professionals, and physical therapists.
The MFN also works with consumer-based magazines for community outreach to promote this network.
https://medicalfitnessnetwork.org/public/category/all-mfn/
                                      

 

MONDAY MORNING POST: WHAT CAN I TEACH YOU ABOUT EATING A BURGER AND FRIES?

The following food-log email exchange between myself and my client, Elaine, is the reason I started this blog. As I read through over 15 years of food logs, I continue to see how each one is like a golden nugget. The lessons that were  learned (myself included) about personal behaviors, eating patterns, food addiction, self-sabotage, self-confidence, etc. are all here in these food logs. I cannot think of a better learning tool than reading other people's experiences that you can relate to (concerning food/body image/control-issues, etc.) and realizing  you are not alone.  Through my one-on-one sessions and these emails, I have uncovered secrets, fears, shame, guilt and dug deep with my clients to find solutions and answers. Please read...

Deborah,

6:30 Coffee

8:30 Two Ezekiel toast with peanut butter. (Left my damn banana up in my room)

1:30 Amy's Veggie and Bean burrito with Greek Yogurt. Applesauce. Still hungry but don't really want any of my snacks. 

Okay, some spicy pumpkin seeds. Meh. 

4:00 So, so tired. Mainly because I was up late last night and a lot of stress of school stuff. Decide to go to gym. Multiple times during the drive I almost get off highway to go home and take a nap, but make it there. So tired, so I do the treadmill, slow walking at 12 incline. Feels good. Sweating. Tired though. Friend texts who cancelled our walking date, but is available now, so I leave after 30 min. We walk around the park for 40 minutes. Felt good. Energized now. 

6:45 Scarf down like three pickles and a slice of turkey. But not hungry. 

Meeting friend for dinner at City Winery...and then it all goes downhill. You can disown me at any time. 

7:00 We are conned into the 5 for $5. Not so much conned as it is an ounce of five different wines, but more so that the woman decides to talk our ear off and probably pours more than an ounce for each. I'm good with the water for each sip. 

8:30 So...I seriously thought about lying, but the point is that I have to learn that when I slip up or treat myself or whatever that I'm aware of it. I wish it wasn't right after having fries last night...but I definitely got a burger. And three more glasses of red wine. Yup. That happened. And it was really good with some aioli sauce. I wish I could say that I didn't eat the bun or didn't put the sauce on, but I did. So, this is where I need help. I'm really good at justifying things and there are going to be a lot of instances where I just get the good thing. But i have to learn the difference between a splurge/treat night or a just eating shit night. Progress is that I'm even thinking about this, and glad that it's here for us to discuss. This is what I need support on because I know how to order better, but I didn't. I am for the most part eating well and I don't want to deny myself stuff, but this wasn't a special occasion or place or anything, it was just good. I also know that I have happy hour with coworkers tomorrow. Grrrrr. Guilt. Oy vey! 

Elaine

Elaine,

You know what is so interesting, fascinating and why I just keep finding so many things that I love about my career??? YOUR EMAIL!!!!! Your email...here is why: 

I read your "confession" as I have with other clients and my first reaction and instinct is..."that is normal..." I sense the extreme "shame" in having to say it "out loud" and the intense internal struggles of "oh, shit...what did I do, why did I do that?" and "wait, this is a burger and it is so good and I want it...and I do not want to have to think about all this shit and I do not want to have to feel guilty and I just want to eat a fucking burger...and I am eating it and it is amazing." And what it makes me realize and experience in myself and with my clients and in every person on this earth is that we all have these areas in life that are, for lack of a better term, good vs. evil. There is a control issue internally with what we want and what we do. But for me, when I read your email...damn, I am having a hard time trying to get the feeling I have inside out here on this page so bear with me...

Okay, it was like...hey, its no big deal...you had a burger. Guess what??? For the past few weeks you have made changes that are sooooooo HUGE and so out of your comfort zone and you have listened to me and trusted me and paid attention and the work you have done and are doing in this process is golden. So, when I read that you almost did not tell me...and what that means is the shame involved or just the acceptance of confessing to the only person who would care about you eating a burger at this point, it just breaks my heart because that goes very deep into our fears of being judged and yelled at (by another or our own inner voice.) 

And I guess what I  feel is that I know my own feelings of shame and it is a painful place to be...and having worked on my shame for many years, I have let so much of it go but there is always some that can creep back in at times. I want to have you get to a place where the balance of being able to enjoy a burger and fries along with eating clean and healthy takes over any shame or guilt or feelings of being judged. You nailed it when you said just by writing to me and taking the ownership and asking for the help to figure out how to balance this struggle is the beauty of what we are doing together. And yes, when you said the other day that this is "therapy,"  it is and it has to be because there is not one person who comes to me with food or body issues and struggles that just needs a food plan. We, who struggle, need to go much deeper to become aware and to kick the shit out of some of the evil and embrace the balance. And, this is BRAND NEW for you...it has only been a few weeks. So, be kind to yourself...I know you are probably someone who puts a ton of pressure on herself to get it right the first time and do not make mistakes and do not screw up...but with me and this process...each time you have "screwed up" you have come away with a HUGE learning tool. So, in this process it is about each step of the way, seeing what happens and each road block you come to is exactly what we need to have you learn the tool to put in your tool box. So, keep "screwing up" because soon you will not have "screw-ups" because you will have been in every situation that you needed to learn from and if you use your tool, great and if not...you have it for the next time. But for now, you need to see all the progress and learning that you have done and that it is not the end of the world that you had the burger but that you  learn from it. And now...after this very short reply...here are the physiological reasons for last night:

From 830 to 130 you had toast and pb without that damn banana that keeps running away.

From 130, when you were still hungry but did not eat anything because you did not want what you had,  until 645 you had nothing...except a few seeds.

Here is a lesson and where we have to become the adult!!! We might not WANT the snacks but if you know that you are hungry and you NOW KNOW that if you do not fuel it will backfire for the rest of the day and night...get out your tool...EAT whatever you have because you know that it will save you  and your guilt and shame and energy and fat-loss and sugar cravings and the "fuck-its" for the rest of the day...especially if you are going out that night. We can whine and say, "ew, yuck, it is not what I want." or "It is not my first choice but I need the fuel so I do not fall off the wagon and crash and burn later."

You went to the gym instead of a nap...WHICH IS FABULOUS!!!!!!!!!! But what happened is that without any fuel in your body, you exercised (I am very proud of you for this step!!!!) That means you burned your "sugars" and you were on extreme empty. Even though you felt good and energized and even though you were not very hungry at 645 (because you were on overload, you did not have time to think about being hungry and your body had already shut down from not being fed or fueled) your body was burning all of its glycogen...sugars..and that will make you RAVENOUS and crave sugar, alcohol, starch, carbs, food...once you finally sit down and the body all of a sudden just crashes.

The minute you SAW the food...smelled the food...and your physiological body was SCREAMING for the starch, alcohol, sugar, fat, carbs...as you said...it was all downhill. This is about 70% why it happened. 20% hormonal. 10% you wanted it. This is the tool...please do not put this tool away yet...if you can carry this one with you...it is the support you are looking for. You will continue to have these "burger" experiences because you need more of them to really see and understand this whole process. But you do have the tool, now...so maybe you can start to let go of some of the guilt and shame and just know that it is now about practice. 

Whew...I hope this all made sense. I love you for letting me express myself to you this way...and I love you more for all your hard work...keep it up!!!! Hugs...

Deborah

Deborah,

I will save this email. There really is so much psychology involved. I reread my writing today and, yes, it's all about the shame! Ugh. I think I wouldn't have been so hard on myself if I had planned the splurge, but instead I made a game-time decision. I think another big takeaway (besides eating more throughout the day - definitely having more food at school) is that at least I'm noticing now. Like, wow, I ate that. It was delicious, but now I need to be extra good to my body today. 

There's another woman at school who I saw eating Engine 2 veggies and rice. I was like "I was so confused. I thought I had left those in the freezer." Turns out she also couldn't remember if it was her Ezekiel bread or not. So, I have a new lunch buddy. 

Thank you for your email and the reminder that this is brand new and that you are here to help me. Amazing that it all comes back to shame. You have not once made me feel bad about a choice, yet I still have that defense up. You are so good at explaining why I should make certain choices, but you've never made me feel bad about it or made fun of an attempt. The human mind is weird. Or at least mine is. 

Thank you so much! 

Elaine

Elaine,

I know...there is so much that we can discover about our behaviors. Sometimes I feel like it would be better if I didn't "get" human behavior because in certain situations it is not always great to be on this end. Ugh!!!

I love that you want to save this email and that you went back to read yours. And yes, something I keep talking about is the awareness...noticing...the behaviors. I only just started understanding how just the ACT of the awareness is so powerful. We do not need to ACT on the awareness right away...but the more we notice what we are doing...the awareness will take over and become bigger than the older behavior. I saw a video about action vs. consequence and how the process does not work correctly in people with sugar/food addiction/addictions in general. They said as a younger kid the inability to stop and think about the consequence is normal...that part of the brain is not developed yet. But it should be in adults. We should be able to stop and think about the consequence of robbing a bank before  actually doing it...whereas a teenager might not have developed that skill. Addicts do not have that part of the brain developed or it is missing and if a friend calls and says..."let's rob a bank and make a lot of money" they will go right ahead and do it without thinking. Same as seeing a cake and eating it...and THEN after, feeling like shit about doing it. Most adults have the ability to stop and think and then decide...but in some...it is 90% harder because of the lack of brain development. I am probably not describing this exactly as it is...but I hope you get the idea. I only developed this skill/ability in my mid-thirties. It was kind of like that saying...if you do the same thing over and over and get the same result...you are insane (or something like that.) Well, I finally got to the point where I literally stop...like, STOP, and say...do you really want this? Do you want to feel like shit physically...do you want to feel shame...do you want to feel your pants are tighter...is it worth all of that...can you wait for another time...and if the answer is ..."I am fine with that and I thought about all the consequences"...then and only then will I eat it and be 100% fine with the choice. Holy shit, Emily, you have the ability to make me write a lot...I hope you are not overwhelmed by these...you are lucky we are not on the phone because you would be asleep...heheheeeee.

 I LOVE that another woman is eating clean and yummy foods. Do you like her? If so, it would be cool to share some food ideas, etc. 

Thank you so much for letting me know that I have not made you feel bad or uncomfortable. And that you feel that I have explained the choices, etc.so that you understand what, why and how you are doing it all. (exactly what I have as my description for my blog.) There is nothing better for me than the reward I get from hearing that from you and seeing your success. So, this weekend, try and be aware of action BEFORE  consequence and consequence BEFORE action. Hugs!!!!!!

Deborah

MONDAY MORNING POST: SHOULD PLACES LIKE PORTILLO'S POST CALORIE CONTENT? MY POINT OF VIEW ON THIS SUBJECT:

To all you fabulous people visiting my blog, today's Monday Morning Post is a little different. I value your opinions and it is important to me to hear feedback on your views or experiences with the subject I am writing about today.

DO YOU WANT THE CALORIE COUNT LISTED ON THE MENUS AT RESTAURANTS, COFFEE HOUSES AND OTHER FOOD ESTABLISHMENTS?

Well, here I go...my opinion...ready???

First, let me say that most people who know me could tell you what I eat on most days of the week. I do not change my eating plan too often because it is easier for me to keep it simple and well, let's say "contained." 

I spent many, many years counting calories and obsessing over fat grams and portion size and thinking about how many calories I sweat  out at the gym and will that cover the calories I ate for that day and thinking about the next day and the next meal and not eating the last row of cookies that are calling my name from the kitchen and if I should just eat the whole row to stop the insanity in my mind thinking about those cookies and if I ate them, maybe I would be fine if I just do an extra hour of cardio at the gym the next day.

So, you can tell that I had quite a few issues with food and calorie counting and have always been hyper-aware of what I am eating etc. Over the years I learned to let go of calorie counting because I started to look at food as fuel and not a number. 

I also became more honest with what works best for me because I am not good with too many choices and I do not have a lot of self-control when faced with foods that taste great but that are empty in nutrients. Those empty foods  end up making me feel physically sick and angry at myself because I cannot just eat a normal serving, I need to eat the whole bag. 

So, for myself, I keep my food simple, nutrient dense, tasty and easy without counting calories and always allowing myself treats and splurges, here and there.

Last night was the second time I was out to dinner at a restaurant where the calories were listed after each item. The first time I noticed this, I was at Portillo's. Yes, I was there (to all of you that just gasped.) I would never choose to go there because I cannot find anything that is "Deb Approved" but I also do not impose my way of eating on anyone else. 

If that is the chosen restaurant, I am fine with that and usually eat something at home and then get a small salad (they are not that great at Portillo's) and enjoy the company of the people I am with. 

HERE IS THE POINT OF THIS BLOG:

WHY, OH WHY would they put the calories on a menu at a place like Portillo's????? You KNOW I promote healthy and clean eating and I care about all of us that struggle with food/body/weight issues. That is and has been my life. BUT AT PORTILLO'S?

Portillo's is the place you go when you want to splurge and treat and leave with a food hangover. It is the place you plan to go a month ahead so that you can eat all the Portillo's famous, greasy food . 

I can understand if you are going to a restaurant that serves healthy food for people who do want to count calories and want to eat at a place that allows them to stay on track of their healthy eating plan. But if you are going to Portillo's,  why in the world would you want to know how many calories are in your COMBO BEEF & CHAR-GRILLED SAUSAGE (920 Cal) or in your PEASANT PASTA (2160 Cal) or in your Portillo’s CHOCOLATE CAKE (720 Cal.) 

In my opinion, this takes away all the fun of eating at a place like Portillo's. If you choose to eat at a place known for its 720 calorie slice of chocolate cake and its BIG BEEF (640 Cal,) doesn't it defeat the purpose to show the calories? 

It is like a sick and twisted game of guilt and self-sabotage. If you know you could have the meal that is less than 500 calories but you choose the meal with 720 calories, there has to be an internal emotional response and I would think it would be  negative. But this is where I need some comments/responses/opinions/feedback from all of my readers.

And last night I was at the Cheesecake factory, a place I am not that fond of but a place diverse enough for most people, and there it was again, in my face, on the menu, telling me how many calories I was going to eat with each item. 

I know I must sound dramatic but I think this ruins the experience of eating at a restaurant. Now, I know I am not the norm, I am very picky and I do not go out to eat all that often. Because I had such an extreme reaction to these two places and the calories listed on the menus, I wanted to hear from other people who do eat out often and like or dislike the calories listed on the menus.

 I think it would be a great idea if there was a calorie menu available to those who want to see the calories but to leave them off the regular menu. I believe it should be a choice to see those numbers, not having them forced on the diner. 
Thoughts???

Chicago Tribune article: "Deb Approved" snacks.

MONDAY MORNING POST: ELAINE'S FOOD LOG. WHEN WAS THE LAST TIME YOU FELT COMFORTABLE AND GOOD ABOUT HOW YOU LOOK and SAID IT OUT LOUD TO ANOTHER PERSON?

ELAINE FINALLY SAID "I FEEL COMFORTABLE" AND I FEEL GOOD ABOUT HOW I LOOK" AFTER FOLLOWING HER "DEB APPROVED" EATING PLAN FOR 3 WEEKS.  HOW DID SHE DO IT? HERE IS HER FOOD LOG FROM  HER FIRST WEEK. I WILL BE POSTING MORE FOOD LOGS FROM ELAINE TO SHOW HER DEDICATION AND PROGRESS WHICH ALLOWED HER TO REACH HER GOALS. SHE WANTED TO GAIN ENERGY, FEEL BETTER ABOUT HOW SHE LOOKED, IMPROVE HER MOODS AND LEARN HOW TO EAT CORRECTLY, HEALTHY AND REALISTICALLY  FOR THE REST OF HER LIFE. SHE HAS BEEN A FABULOUS STUDENT!!!

Deborah,

6:30 coffee

Stomach hurt during first period of teaching -- feeling empty/hungry

8:45 Two Ezekiel raisin toast with peanut butter and banana (this is easy to leave at school and make, but I might be getting sick of it. Need to bring in the "Deb Approved" Alvarado bagels and other breakfast options I can make during this free period). 

12:45 Engine 2 frozen veggie burger, rice, beans, and veggies with half an avocado

apple sauce

- Need more food. Still hungry. Thought I brought more. 

1:55 Snuck half an RXBar in between classes

3:00 Finished RXBar

Walked with a friend. Left knee and ankle feel tender. 

7:30 Snacked on celery sticks/cherry tomatoes with Annie's Goddess dressing while making dinner. Tilapia with olive oil and seasoning and broccoli

This was a good dinner and filled me up. It did seem to take awhile (did dishes while it was thawing, so I was basically a grown up). Wanted something sweet or a treat after. Made tea. Boring. Even just writing down is helping me, though. There were plenty of opportunities for me to just grab something quick while running errands or walking but I didn't because I knew I was keeping track. 

Elaine

Elaine,

I love what you are writing...thank you!!!

So, would having a Rx or LARA bar with your coffee in the morning be helpful with the hunger/empty feeling? 

Would you be able to make oatmeal at school? If so, you would need to bring some sliced almonds or walnuts or other nuts (deez nutzzz!!!!!) and you can bring one of those small applesauce and cinnamon and berries or 1/2 banana???

You might like the Ezekiel English muffins better than the bread.


 Would you spread avocado on your bagel or toast to make avocado toast? You would need some protein along with that so you could bring some nuts or have a tablespoon of PB...or if you made a turkey burger the night before you could bring it and heat it up???

Yep, your lunch should be much bigger to satiate you ...can you add some chicken to the rice/beans...or some sliced turkey? Or even add one of the cans of salmon to the lunch. I am glad you realized you needed more food at that time.

Did your knee feel sore from last night??? If so, can you ice it tonight or tomorrow? I am so sorry it felt tender.

Did you like the Annie's Goddess dressing????? :)

I love that you became a grown up for the evening...whoa. 

I will have a teaspoon of pb after dinner if I have a sweet tooth...I KNOW that is not chocolate cake with ice cream...but it can work. You can do an apple with PB, if that would help. If you like the protein powder, you can make a small shake with frozen berries, water, chocolate or vanilla protein powder...that can be very satisfying as well. 

I am sooooooo proud of you for avoiding the opportunities to grab a quickie...I am so glad that writing the food logs are helping you keep track...yippy!!!!!! I look forward to your answers and let me know if any of those options sound good for breakfast or for after dinner snacks. Hugs!!!!

Deborah

Deborah,

Okay, I knew we were a good fit but your deeezzz nutzzzzz reference seals the deal. 

These are good options for the morning. I'm liking the toast and it's simple to just leave the ingredients at school, I'll just need to work on mixing it up sometimes. This morning I was starving when I woke up, so was glad to have those frozen Dr. Praeger broccoli cakes for a quick fix before I left since I was running too late to make a smoothie. I'll try some of those powders next week. 

The Annie's Goddess dressing is ok. One of those things I will learn to like better I think once I get used to it. 

Good call on PB. Just something sweet that isn't sugar or a cigarette. 

Thanks for keeping me accountable so I didn't order something quick! We'll see how this weekend goes as I navigate going out to eat with friends.

Thank you!! Have a great day!
Elaine

Elaine,
And, right back at you...the fact that you liked and "got"  "Deezzz Nutzzz" means we are, for sure, meant to be!!! 

So, this is good that you are waking up hungry because it means your body metabolism is turned ON!!! Your body is asking for fuel right away and that is a very good sign that it is working like  a furnace and using the food as fuel. It also means that you do need to pay attention and fuel it with a lot of good food...and probably more than you are eating in the day (which we already know and talked about...but this is the physiological proof.) 

I do want to point out that the Dr. Praeger broccoli pancakes do not have protein so please make sure to add some eggs or plain Greek yogurt (like a sour cream...and a little applesauce on top like a potato latke!!!!) how much PB are you having on the toast? Make sure to put a tablespoon on each slice for the extra fuel. FYI...you can make eggs in the microwave if you ever wanted to do an egg sandwich. I do not think the egg whites/egg in the microwave smells...you can try it at home this weekend and see in case you can do that at work???

Try the goddess dressing on the cauliflower mixed with chicken...it might be better as a sauce...but you are right...you might just get used to it...I also marinated chicken in it.

Right, PB...sweet and non-smokable!!!

When you go out to eat...try and have something at home before you leave. If you decide to try the smoothies, it is good to have one before going out because you are not starving and you can get something smaller for dinner/lunch and just enjoy the company of friends and not make it about the food. Or have an apple with PB or even an Amy's meal.  Try and order fish/chicken/shrimp and extra veggies in place of the starch. You can have bean soups/salads/omelettes etc. If you know where you are going you can try and look at the menu ahead of time. Feel free to send it to me and I can help you with picking out some of the healthier options. But again, remember that this is a slow process and to take your time and try not to overwhelm yourself or put pressure on yourself. If for right now, changing the way you eat at home and school is the first step and eating out is the next step...that is fine. We want this to become a lifestyle, not a diet, so just make sure that you do not feel any crazy restrictions. Hugs!!!!!