Do you eat yogurt? Have you looked at the ingredients? Is it "Deb Approved?"

If your yogurt says, "sugar, high fructose corn syrup, evaporated cane juice, brown sugar, maple syrup, molasses, agave nectar, maltodextrin, splenda, sucrose or honey," I recommend that you try making  my "Deb Approved" version without any added sugar/chemicals. I know it is more work and is not as easy to take to work but if you make a big bowl of it, you can put it in little Tupperware containers and take them with you to work/gym, etc. It will last at least a whole week,  if not more,  in the refrigerator. The added sugars (please let me know if you find a flavored non-fat yogurt WITHOUT added sugar) is only going to make your body crave more sugar and it  could leave you more hungry than when you started eating it. I am not against a small amount of stevia (a root that is being used as a natural sweetner), at this point, but that could change as more research comes out about the product. I also recommend the non-fat due to the high amount of saturated fat in the 2% and full-fat yogurt. So, if you want to go with a very clean (no added sugar, chemicals, bad fats) yogurt, try my "Deb Approved"  yogurt parfait. Please let me know what you think!!!
Deborah

Heather's Food Log #11- How much olive oil/salad dressing should I use? Is coffee a treat?

Hey Heather,

I do try to see the positive sides of life and struggles, etc. but I also try to be realistic...and when I see how much you have and are improving...and how hard you are working at this...and how much you want it...yet, I l know you have forces greater than you also pushing on you (depression/chemical imbalances)...I need you to see what I see...because I know how hard you can be on yourself (I am the same way with myself) and we need to make sure to see all the good sides...I know you are seeing them as well...but I am just going to share what I see from my side...and I see so much good in what you are doing. I KNOW...sappy...but soooo true!!! :)

Right????? Goddess dressing???? Good enough to drink!!! So...I have learned that olive oil and the dressings can get a little out of hand. I have a heavy hand with them, too and I realized a while ago that if I just drizzle...instead of pour...it actually is just as tasty and does not need much more. I use sea salt, garlic, pepper, etc. and that makes it even better. So, just see if you can drizzle and find the amount that is tasty without a heavy pour. Also, the goddess dressing comes in a "lite" BUT I think it is just that they added more water because it comes out kinda gloppy...but it is half the calories than the regular...just sayin'...heheee. I would stick with the regular one and just use the drizzle method.

So...If I asked you to not have a treat every day...but once a week...what would you say? If I asked you to have a treat every day but just in the early afternoon...what would you say? if I asked you if you are someone who is better off having a treat everyday...or once a week...or just staying away from them until special occasions...what would you say?

Deborah

Deborah,

I think the hardest part of the "treats" is the coffee. If I didn't count coffee as a treat, then I could totally do once a week. But is that going to mess up the whole system? It's just hard to think about coffee once a week, and then no other treats. 

9am - 2pcs Ezekiel bread w/ PB

12pm - Lara bar 

1:30pm - vanilla latte 

2:00pm - handful of almonds to tide me over since I'd be late on my next meal 

4:00pm - quinoa bowl w/ beans, kale, tomatoes, hummus and goddess dressing. 

6:00 coffee w/ 2% milk and a little sugar (Sam's aunt's special coffee) 

7:00pm - handful of almonds 

10:00pm - 2 hard-boiled eggs 

Heather

Heather,

Did today's food work for you with feeling satisfied and satiated? It seemed a little light on food...but if you felt satisfied and satiated...then that is great!!!

Coffee is not a bad treat...it is what we put in the coffee!!! Have you tried liquid stevia drops? I wonder if that with whole milk and vanilla extract would taste good? If you find something like that where you can enjoy the taste and feel satisfied...that would be great. If not...let's keep playing around with coffee ideas. Does it have to be hot?

Deborah

Deborah,

Yeah I felt great today. Lunch especially was really filling. I even deep cleaned my whole house, so I was moving-- but not hungry. I mean I was hungry when my meal times came, but didn't feel un-fulfilled. When I'm sleeping in later it's weird to have such a late lunch, and then eat a big dinner. 

If I make coffee at home, it's super easy to make it normal and have some almond milk. That's great. It's when I want a latte from my favorite shop. I can try with 2% milk (all they have) and do the stevia drops instead of vanilla. Is that a "non-treat"?

Heather

Heather,

That is great that you felt so good and had good energy...I love hearing that!!! And...hungry when you were supposed to be...how cool is that???? heheheeee. :)

Yes...a regular coffee with 2% milk and stevia drops is a normal coffee...I have one every morning and I love it!!! I hope you like it...and can feel like it is a treat...even though it is just a good ole' coffee. I am so excited to see you tomorrow...sweet dreams...

Deborah

Why I Eat The Same Thing Every Night For Dinner

Yes, this is how I buy my broccoli. In bulk. And frozen. Why? Because I eat a bag of broccoli a night along with a good amount of lean protein (mostly chicken) seasoned with olive oil, garlic and sea salt. And I eat that pretty much every night. Why? Because, for me, it is so much easier to know ahead of time that I have a base of excellent nutrients (broccoli) along with good protein (chicken) and good fat (olive oil and MCT oil.) This process, for me, eliminates the anxiety of trying to figure out what to eat when I get home. Having the frozen broccoli always ready in my freezer (research shows that frozen fruits and vegetables are just as nutrient dense as fresh and sometimes even better depending on how long the fresh produce has been sitting in the store) and having prepared the chicken over the weekend for the week allows me to relax each night. Do I get bored eating the same thing each night? Of course!!! So, what do I do??? Here is my theory: broccoli covers the nutrients and chicken covers my protein, so that is my base which stays the same. THEN, to make sure I do not get bored, I change the TASTE/FLAVOR. I have realized by my own experience and with my clients, the key to not getting bored is changing flavor and taste. When I come home, I ask myself, "What do my taste buds want?" Now, the way I prepare my chicken and broccoli is not going to win any prizes for presentation but it tastes great. I put the bag of chopped broccoli in a bowl and microwave for 5 minutes. I do not use water and I do not overcook it. You can steam it in a steamer, too. I chop a large chicken breast and put that in the bowl with the broccoli. Then comes the fun part, I choose one of the following:

1. Olive oil (MCT oil,) garlic powder, sea salt

2. Olive oil (MCT oil,) milled flax seed, sea salt 

3. Annie's "goddess" dressing

4. Sun dried tomatoes in garlic and olive oil, sea salt

5. Jalapeño slices, olive oil (MCT oil,) chopped tomato, garlic powder, sea salt

6. Non-fat plain Greek yogurt, olive oil (MCT oil,) garlic powder, sea salt, lemon juice. This is like a creamy tzatziki sauce.

7. Trader Joe's Tuscan Italian salad dressing

8. Annie's shiitake mushroom vinaigrette

I have been made fun of how I eat for years. But I know what works for me and how to keep my body functioning on the right "fuel." If I have too many choices, it is overwhelming. Keeping it simple, tasty and convenient is what works for me. And with my clients, I help them find what works for them. That is the key to making this work for a lifetime. Find the way to eat healthy and enjoy the process, FOR YOU. I am here to help, so please leave your questions and thoughts.

One Solution For Making Sure You Are Fueled And Ready To Go...

Hey Fabulous Followers,
I have a new personal training client who is looking to build lean muscle, burn body fat, have more energy and get as healthy and fit as possible. She is turning 50 in 2 years and knows it is time to make some positive changes in her health and lifestyle. I told her how important it is to come to our training sessions fueled with "deb approved" food, making sure some of it was good protein which will feed and grow her lean muscle. I told her that muscle is where our fat is burned, so we want to make sure to give our bodies what it needs to build and maintain the beautiful, lean muscle so our bodies become fat-burning machines. She texted me 5 hours before her appointment and said she would make sure to come "fueled and ready to go." Guess what??? We were 5 minutes into our session and when I asked her what she ate, she looked at me with these wide, open eyes and gasped, "oh, darn...I forgot to eat!!!" She got sooooooo busy at work that she just ran right over to the gym and did not have time to stop and get something to eat. So, here is the point to this blog post: PUT "DEB APPROVED" NON-PERISHABLE  FOOD IN THE TRUNK OF YOUR CAR. OR IN YOUR GYM BAG AND HAVE IT THERE  AT ALL TIMES!!!! I have been doing this for years. It has saved me millions of times from stopping at a store and having to waste my money on something full of sugar and crap just to get some "fuel." And/or going to my workout/anywhere on an empty stomach and having all the bad effects later from not being correctly fueled. Here is a picture from yesterday after my workout. My car might be a little messy but it is full of "deb approved" good fuel for my body. Do you want more ideas for "deb approved" fuel to keep in your car?" Or do you have ideas you want to share? I would love to hear them!!!

Heather's Food Log #10- food planning creates a sense of purpose when dealing with depression

Deborah,

9:30 2 PC Ezekiel bread with PB. no yogurt, was not feeling like eating at all. Had to force myself to eat the bread.

12:30 quinoa bowl w/ hummus, black beans, pumpkin kernels and broccoli. And olive oil. :-) very yummy.

2:30 a scoop of hummus with veggies

4:00 smoothie w/ cherries mango almond milk yogurt and protein powder

I know I should've eaten another meal - but I've been in bed since 7:30pm and never got up to eat. Had to talk myself out of lots of treats today. Emotionally a pretty dull / rough day.

Water 1.5 liters.

Hopefully tomorrow is a better day.

Heather

Heather,

I am so sorry you are feeling so low. I am just sooooo proud of you for eating such good foods at a time when I know you might not want to. Your lunch sounds amazing...my mouth is watering!!!

How was the smoothie? Did you feel satisfied with the sweet and cold? I do like 

NEW ADDITION TO MY BLOG...RECIPE ARCHIVES.

Please look for the new addition on my blog. Scroll down the left column to RECIPE ARCHIVES. Click on the recipe and you will be sent to that page. Please leave any questions or comments or suggestions for new recipes. Thank you for joining me and enjoy the yummy, healthy food.

Heather's Food Log #9

Heather,

Oh my friend!!!! Yep...right now there is a lot going on with you physically and mentally so it is hard to navigate which is related to what ...right??? So, the adventure continues...with the most important part of all...PATIENCE!!!!! Even though we said 3  weeks...we know this is a life process of figuring out how to eat healthy, exercise, enjoy friends and family, parties and work functions...for life. So...we have more than 2 weeks to work on this.  And when we go to the grocery store...we will find soooooo many new awesome foods for you. I do think that the meds and the depression and the situation at Thanksgiving and giving up sugar and other foods that have been sources of comfort and having to think about all of the choices is a lot for you...and I get it...and I understand. So...be kind to yourself and know that you are on overload and the wanting to retreat and comfort...AND the wanting to go out and socialize ...AND feeling all the feelings you are feeling...and NOT feeling is confusing and again...overwhelming. This is the transition time...for the medication...and for the eating/exercise. And transitions are the hard part. Once you get through them..it gets easier...so hang on...I am holding your hand through this so please feel me with you. :)

I Love that you got the salad and know that is a big change...and that is something to be proud of. Do you think some of the choices are rebellious? If so, what do you think that might be about? I definitely have experienced that in my life with food...and it is such a weird phenomenon because I always realized AFTER the fact that I was the only one who ended up getting "hurt" by the choice. But I was very aware that I was acting out. 

I wonder if the almonds as a snack are not satisfying or satiating enough. Could you add some dried apples or dried apricots (both with no added sugar...they are both very nutritious and can be found without added sugar) to the almonds. Eat more almonds than the fruit...but I think you need something more for the snack. Or maybe try the RX bar..they are very good!!!

Keep making those salads...that is awesome!!! Let me know what you think about all of this...hugs!!!!

Deborah,

Interesting about rebellion. I don't think so - but maybe it is? 

I think emotionally I feel stuck and tired. So that is making my willpower lower -- was it dumb to try to tackle this while I'm still getting a grip on my depression? On one hand, maybe it is keeping me off the deep end. On another, it feels like another overwhelming area. I find myself not caring, even though I know I do care, I just can't be bothered to give it energy from what feels like such a small resource of energy. 

Heather

Heather,

I think it is the right time because good, healthy food is what we need to survive and thrive. You do not have to be perfect with this...but I think if you can be patient...go slow...stay exercising one day a week with me...keep logging your food...without too much pressure...it will help keep you focused and help keep you on a healthy path. It might be too easy right now to just eat bad food and not get a lot of movement...and we both know that the best things for depression are movement/breathing and getting the right nutrients. I think you are doing the right thing by continuing the great job that you have started on this journey to improving your health.

Deborah