The Fat Loss TroubleshootThis is your place to troubleshoot your fat loss problems from nutrition to training. This section is led by Leigh Peele, author of "The Fat Loss Troubleshoot," the ultimate fat loss manual. If your results have slowed or stalled this is the place to come for advice for all your fat loss needs.
If you want something similar to what you know, as a base:
_________________________ OLD Breakfast :
Dannon Light N Fit Yogurt, 1 cup of strawberries, 1/2 cup of blueberries, half cup of watermelon chunks
NEW Breakfast :
20g protein 1C greek yogurt , 1/2 cup of strawberries, 1/2 cup of blueberries or 1/2 banana, 7g almond slivers or some nuts
Or 3egg white + 1egg omelette with 1strip bacon and 1/2C potatoes
______________________________ __ OLD Lunch? Usually end up blowing that.
NEW Lunch: 4-6oz chicken or fish, some vegie or 1/2C rice or sweet potato or fresh corn on the cob, and that 1/2C watermelon you skipped for breakfast
or Sweet potato or rice, 4oz steak, steamed vegies
or tuna fish or ham and cheese, or roast beef sandwich
______________________________ ___
OLD Afternoon Snack is FINE
1 apple or watermelon, 1/2 cup of cottage cheese
______________________________ _______ OLD Dinner:
2 cups romaine lettuce, 1/2 cup chopped cucumber, 1/4 tomatoes, 1/4 cup of onions, 4 oz chicken breast
NEW Dinner:
2 cups romaine lettuce, 1/2 cup chopped cucumber, 1/4 tomatoes, 1/4 cup of onions, 4-6 oz chicken breast, avocado or olives, dressing, ear of corn or sweet potato or frozen defrosted green peas or canned kidney beans
______________________________ __ OLD Evening Snack
Orville redebacher Mini Bag of Popcorn, 1 cup sliced strawberries, 1 cup watermelon chunks
NEW Evening Snack
1 cup sliced strawberries OR watermelon, 1/2C Greek yogurt, 1/2 C cottage cheese, 7g nuts, 10g dried cranberries, maybe 1T cocoa powder
(Orville Redebacher Mini Bag of Popcorn)
______________________________ _____
adjust the calories and sizes in fitday.com for your goal calories
So that's typically how I've been eating, which for the entire day, is pitiful and works out to be : 672 calories .. Carbs 109g .. Fat 10g .. Protein 56g
Oye .. someone help!!
Okay now this isn't rocket science so you can see where there are some problems right? First of all 672 calories is less than 1200 or 1400 which is your target so number one thing to fix is get that number to match. Number 2 problem here is that your carb ratio is nearly double your protein. You want those numbers to be fairly close to one another. Finally the fat numbers are just plain ridiculous.
You have been helped by a LOT of people already. You have been in treatment 6 times already. We can do some work to help you make a plan but you are gonna have to step up to the plate and swing at some point because we cannot eat for you.
Here is my version of altering your food plan...
Breakfast :
Dannon Light N Fit Yogurt, 1 cup of strawberries, 1/2 cup of blueberries, half cup of watermelon chunks
Add eggs or chicken for protein to this meal. (or maybe a nice steak) And go ahead and cook them in a tiny bit of butter if you want.
Lunch? Usually end up blowing that.
Yeah, well you need to stop this and you know it already. If you are getting 1200 or more cals a day in other meals, sure skip lunch but... If you are serious about getting this problem fixed then fucking eat. Ain't no way around or about it. I still cry sometimes when I am forcing food into my day. I do it every day though even through the tears. I am one of the most consistent clients my nurtitionist has. I have to be or I will become sick again and I ain't going back there.
For lunch I would have me some shrimp and some vegetables and perhaps some dressing to go with my veges. In any case, again higher amounts of proteins here.
Afternoon Snack
1 apple, 1/2 cup of cottage cheese
Totals: 145 Calories ... Carbs 22g ... Fat 1g ... Protein 15g
This is pretty good and replicates one of my own snacks in fact
Dinner:
2 cups romaine lettuce, 1/2 cup chopped cucumber, 1/4 tomatoes, 1/4 cup of onions, 4 oz chicken breast
Totals: 173 calories ... Carbs 12g, Fat 2g, Protein, 29g
Oh on second real I see this one is actually pretty balance. I would add some dressing though for taste.
Evening Snack
Orville redebacher Mini Bag of Popcorn, 1 cup sliced strawberries, 1 cup watermelon chunks
Totals: 219 Calories .. Carbs 52g, ... Fat 4g ... Protein 6g
I do cottage cheese typically at night too. It is a slow acting protein for the long night ahead. Point being there ain't no protein in this meal either. Are ya seeing a trend yet?
__________________
The BIGGER I get the smaller you look
Here's a sample of what I have planned so far today:
Breakfast :
Dannon Light N Fit Yogurt, 1 cup of strawberries, 1/2 cup of blueberries, half cup of watermelon chunks Add 1/2c of cc and some fats, like 1oz almonds or 1T pb and I would also toss the light n fit stuff. Don't buy sf/ff yogurt. You are low in fat and carbs in your diet so why not buy 1 or 2% yogurt with fruit in it?
Totals: cal: 135 ... Carbs 24g ... Fat 4g .. Protein 7g
Lunch? Usually end up blowing that. Eat lunch!!!! It could be a whole grain tortilla wrap with some chicken, cheddar cheese and lettuce. Or a salad with tuna/chicken, olive oil/nuts, veggies and some fruit or any other source of carb you enjoy eating. With salads, experiment with dressings which aren't low in fat IF you're having a hard time taking in enough fat.
Afternoon Snack
1 apple, 1/2 cup of cottage cheese Again, add a fat source. almonds, peanut butter.
Totals: 145 Calories ... Carbs 22g ... Fat 1g ... Protein 15g
Dinner:
2 cups romaine lettuce, 1/2 cup chopped cucumber, 1/4 tomatoes, 1/4 cup of onions, 4 oz chicken breast Add a carb source that you like and fats. Brown rice, whole grain tortillas (make a chicken quesadilla with cheese) or potatoes. How do you cook your chicken breast? Don't be afraid to use oil. Or spread a tablespoon of pesto on it for flavour. Sundried tomato pesto and basil pesto come in jars at the grocery store.
Totals: 173 calories ... Carbs 12g, Fat 2g, Protein, 29g
Evening Snack
Orville redebacher Mini Bag of Popcorn, 1 cup sliced strawberries, 1 cup watermelon chunks I love popcorn but you could add another protein source in order to increase your protein for the day. Like greek yogurt or cc again.
Totals: 219 Calories .. Carbs 52g, ... Fat 4g ... Protein 6g
So that's typically how I've been eating, which for the entire day, is pitiful and works out to be : 672 calories .. Carbs 109g .. Fat 10g .. Protein 56g
Oye .. someone help!!
Leigh has some menus in her package as well, which is great. In the quote, I've added my 2 cents in bold. FWIW, during my period of anorexia, I never ate any meat. Eating meat made me want to hurl. Partly because I didn't like the taste, partly because it would make me feel so full and bloated. Now, I crave steaks regularly and I each chicken/salmon/fish regularly. My point is that it's all about baby steps, one day at a time. If my suggestions of PB would trigger eating the whole jar, then maybe take it out. OTOH, I think more important than the fact that you ate 1/2 a jar is that you feel so guilty over it. Accept it and move on.
Planning is definitely my problem .. i have absolutely no idea *how* to plan balanced meals .. because for 10 years I restricted so severely ... and then when I was in treatment, they did all that for me, I jused chose things from a menu or list.
Anyone here willing to put together a day or two of a 1200 calorie menu on the basis of maybe 40/40/20 (protein, carb, fat) to give me some ideas of what meals should look like? Also .. how many times a day should I be eating? Right now .. I'm doing breakfast, usually snack on something late afternoon, eat dinner, and then have another snack .. so I'm basically completely void of lunch. I know i should consistenly be eating b/l/d .. and prefer to have at least one snack in there (preferably after dinner/before bed, otherwise I tend to be ravenous going to bed. Right now, meals are mostly based around yogurt, cottage cheese, oatmeal, big salads with either chicken or tuna for dinner, fruits, veggies .. but I know there's probably a ton of foods that I could/should incorporate, I just have no idea how to do so. I feel like a complete moron in the scope of meal planning, and I know not knowing HOW to eat is what's really holding me back
Here's a sample menu from when I followed the Zone diet (which is a 40-30-30) a few years ago at 1200 calories:
meal 1: 3/4 cup 1% cottage cheese (or weigh it to be precise, which would be about 155 grams), 1 cup strawberries, 1 cup raspberries, 1/4 cup blueberries, 3 chopped macadamia nuts
meal 2: Lettuce (basically an unlimited amount), 1 small apple, 2 oz turkey, 1 oz swiss cheese, a low fat or fat free dressing
meal 3 (snack): 1 oz turkey, 1/2 apple, a couple of macadamia nuts
meal 4: 3 oz chicken, 1 cup of frozen or fresh stir fry vegetables, 1/2 cup rice, 1 TBSP olive oil, soy sauce
meal 5 (snack): I would usually eat a Zone protein bar, but you would want something 150-200 calories, 7-14 grams of protein, 10-20 grams carb and 9-18 grams of fat.
I hope that helps. It's basically how I still eat today, except about 300 more calories (I added about 150 calories to each snack). It helped me a LOT with how to put meals together. If you don't follow their block system and want to eyeball instead, protein is about the size of your palm or a deck of cards, starchy carbs (such as oats, bread, etc.) and fruit are one fist, veggies are two fists and fat is approx. the size of our thumbnail.
I was afraid of getting flamed after posting that .. I've just got a LOT of pent up fears that I'm trying to work against, and it's literally for me .. one day at a time .. one meal at a time.
I'm going to try and get into a nutritionist next week .. and am using SparkPeople to track. I just need to come up with about three days worth of menus to rotate. I have the menu plans from Leigh's package, and am going to hit the store this weekend to get some foods to start putting some of those menus into action. I guess it just all comes down to having eaten so irregularly and so screwy for so long, that I don't know anymore what normal eating is .. I'm working on it!!
Krispy1138 .. I really dug the day of meals you laid out .. does the Zone book have several menus in it? Maybe it would be worth investing in that book for the sake of having it "laid out" for me.
KFisherX ..I am serious about getting this fixed .. but "fucking eat" isn't that simple when your brain/mind is infiltrated with admitedly ridiculous food fears and phobias. Yes .. My eating is jacked up .. but it's a work in progress. Six months ago, I was eating 250 calories a day. Hopefully .. in another few weeks .. I'll be up to speed calorically speaking, I just have to find a food plan that I can put into action. I've never gotten the hang of putting all this into action, because I've always wanted to restrict .. Now I don't want to restrict, but I just have no idea how to eat to feed my body with foods that it should be fueled with.
We have to remember (and I kick myself for this all the time) is not everyone is on the same terms and level you are. Yes, it takes patience but ease up or don't bother. Save the rants for the people that SHOULD know better, not those that are learning and asking genuine questions. For someone who doesn't know what a carb or macros are, this shit can be overwhelming.
That being said, niclyf I would take a step back and not rush this process. You aren't going to learn it all in a couple of days, weeks, or even months. Taking care of yourself, listening to your body, meal planning, etc all takes time. Once you get it, it clicks and can become 2nd nature.
So if I were you I would go to barnes and noble or whatever you local book store is. Take a notepad and a nice snack and go pick up some books with meal plans and study how they work. Play with fitday, a free software, and see how you can combine things and how they add up. You don't have to start today, but start right.
If then you have questions and are confused, then just post a question and be very direct about what you need help with, and what you need answered.
I can tell you are excited and overwhelmed, and that is good because that is a sign of change and relization. At the same time you can take that to fear and running away if it is too much, so just take a step back, breathe, and remember it's just food and it's your turn to take the control of it.
That being said, niclyf I would take a step back and not rush this process. You aren't going to learn it all in a couple of days, weeks, or even months. Taking care of yourself, listening to your body, meal planning, etc all takes time. Once you get it, it clicks and can become 2nd nature.
Yeah .. I'm starting to conclude that this whole meal planning thing is about as complicated (initially) as calculus!! I feel like a fish out of water ... My life for 10+ years has been about restricting .. not eating, so I'm completely out of my element and getting more intimidated by the minute ... but NOT so intimidated that I'm even remotely close to throwing in the towel. I've lived like this for 3,649 days longer than I should have!
Quote:
Originally Posted by Leigh P.
So if I were you I would go to barnes and noble or whatever you local book store is. Take a notepad and a nice snack and go pick up some books with meal plans and study how they work.
I had this very thought earlier .. if I keep buying books like I am .. I'm not only going to go into information overload .. but I'm going to go broke really fast and not have the money to buy FOOD! Any particular books that you're familiar with that leap to mind that would give me some good ideas for putting together a few daily menus I can start rotating ASAP? This may very well be my Sunday activity in lieu of the gym .. I've been there 4x this week .. so I think I'm done working out for the week.
Quote:
Originally Posted by Leigh P.
I can tell you are excited and overwhelmed, and that is good because that is a sign of change and relization. At the same time you can take that to fear and running away if it is too much, so just take a step back, breathe, and remember it's just food and it's your turn to take the control of it.
Gee .. what makes you think I'm overwhelmed?!? To say the least .. I think overwhelmed is putting it lightly. But I'm stubborn as hell and completely hard headed, so I'll be damned if this shit is going to continue to control me anymore .. I just need to figure out the quickest possible way to extract my head out of my a$$, get headed in the right direction, take that leap, and tweak as I go.
I was afraid of getting flamed after posting that .. I've just got a LOT of pent up fears that I'm trying to work against, and it's literally for me .. one day at a time .. one meal at a time.
I'm going to try and get into a nutritionist next week .. and am using SparkPeople to track. I just need to come up with about three days worth of menus to rotate. I have the menu plans from Leigh's package, and am going to hit the store this weekend to get some foods to start putting some of those menus into action. I guess it just all comes down to having eaten so irregularly and so screwy for so long, that I don't know anymore what normal eating is .. I'm working on it!!
Krispy1138 .. I really dug the day of meals you laid out .. does the Zone book have several menus in it? Maybe it would be worth investing in that book for the sake of having it "laid out" for me.
KFisherX ..I am serious about getting this fixed .. but "fucking eat" isn't that simple when your brain/mind is infiltrated with admitedly ridiculous food fears and phobias. Yes .. My eating is jacked up .. but it's a work in progress. Six months ago, I was eating 250 calories a day. Hopefully .. in another few weeks .. I'll be up to speed calorically speaking, I just have to find a food plan that I can put into action. I've never gotten the hang of putting all this into action, because I've always wanted to restrict .. Now I don't want to restrict, but I just have no idea how to eat to feed my body with foods that it should be fueled with.
There are several Zone diet books out there but I think most include sample meals. I found the diet incredibly easy to follow. It's probably like Weight Watchers in the respect that once you know how many blocks/points different foods have, it's really easy to start creating your own meals. Before doing the Zone, I ate no healthy fats, a lot of refined carbs and very little protein, and the program helped me understand how much of everything I should be eating per meal. My favorite part of it is that you don't have to plan all of your meals for the day if you don't want to because all of the meals are pretty interchangeable, so there's a lot of flexibility there.
I'm sure there's a lot of other books and programs that explain everything just as well; the Zone is just something I happened to stumble upon that made sense for me.
Lyle Mcdonalds Guide to Flexible Dieting is a good book for explaining what you need in your diet as far as carbs, fats, and protien and how much of each depending on your goal whether it be maintainance or fatloss.
There are several Zone diet books out there but I think most include sample meals. I found the diet incredibly easy to follow. It's probably like Weight Watchers in the respect that once you know how many blocks/points different foods have, it's really easy to start creating your own meals. Before doing the Zone, I ate no healthy fats, a lot of refined carbs and very little protein, and the program helped me understand how much of everything I should be eating per meal. My favorite part of it is that you don't have to plan all of your meals for the day if you don't want to because all of the meals are pretty interchangeable, so there's a lot of flexibility there.
Now that sounds right up my alley! I feel like a complete dufus with trying to construct a normal/balanced meal. I'm trying to avoid doing pre-packaged stuff .. while it's appeal because it's all portioned out for me, they're so packed with preservatives, chemicals and loads of sodium, so that's definitely not the way I'm going to go.
I plan on hitting my Border's Bookstore tomorrow with a cup of tea and setting up camp for a few hours with a notebook to hopefully, get myself going in the right direction meal wise.
Thanks loads for the suggestion! Zone sounds like it'll be a great place to start!
Now that sounds right up my alley! I feel like a complete dufus with trying to construct a normal/balanced meal. I'm trying to avoid doing pre-packaged stuff .. while it's appeal because it's all portioned out for me, they're so packed with preservatives, chemicals and loads of sodium, so that's definitely not the way I'm going to go.
I plan on hitting my Border's Bookstore tomorrow with a cup of tea and setting up camp for a few hours with a notebook to hopefully, get myself going in the right direction meal wise.
Thanks loads for the suggestion! Zone sounds like it'll be a great place to start!
~ Nicole ~
and there is always the Body for Life simplicity of a palm sized piece of protein and a fist sized unprocessed carb, and some extra vegies.
protein and fruit
protein and grain
pretty simple
and there is always the Body for Life simplicity of a palm sized piece of protein and a fist sized unprocessed carb, and some extra vegies.
protein and fruit
protein and grain
pretty simple
Oooh .. I forgot about Bill Phillips ... I think I have his Body for Life book in storage .. I'll have to hunt it down tomorrow! He also has a new book called Eating for Life that I want to check out too.
Bytsi .. I'll check out the Kashi Meals .. If they're pretty decent sodium wise, I may have to pick up one to try .. just for the sake of having some back up meals in the freezer just in case I'm pressed for something to chow.
Anyone else have any other nutrition books you're fond of that I can check out tomorrow at Borders?
We have to remember (and I kick myself for this all the time) is not everyone is on the same terms and level you are. Yes, it takes patience but ease up or don't bother. Save the rants for the people that SHOULD know better, not those that are learning and asking genuine questions. For someone who doesn't know what a carb or macros are, this shit can be overwhelming.
Leigh thanks for this reminder... I have this pragmatic thing going on sometimes that gets very strong and it isn't appropriate always. I also feel so deeply for anyone that has to go through this hell because it really is hell. I guess the topic is one that I am too passionate about and too close to as well.
Niclyf I did not mean my message as a rant. Pleas accept my sincerest apology for anything that might have hurt you. I was relating more, I guess how it was for me. I too chose to fix my issues without a lot of the traditional methods. It takes a strong will to do that, and I guess that is what I was really trying to say. Crazy as it sounds and strong as I seem to some it is still a struggle for me. At the end of each and every day, either my fear wins or I win. For some crazy reason, even after years of this... I still cry sometimes as I push past the fear. But each day, each month and each year I get stronger and the fear gets weaker.... My best wishes for you on your upcoming adventures. I hope to see you around for years to come too!
__________________
The BIGGER I get the smaller you look
Niclyf I did not mean my message as a rant. Pleas accept my sincerest apology for anything that might have hurt you. I was relating more, I guess how it was for me. I too chose to fix my issues without a lot of the traditional methods. It takes a strong will to do that, and I guess that is what I was really trying to say. Crazy as it sounds and strong as I seem to some it is still a struggle for me. At the end of each and every day, either my fear wins or I win. For some crazy reason, even after years of this... I still cry sometimes as I push past the fear. But each day, each month and each year I get stronger and the fear gets weaker.... My best wishes for you on your upcoming adventures. I hope to see you around for years to come too!
KfisherX --- What you said didn't upset me at all. I came here for advice, insight and guidance, and i'll take as much of that as I can get .. regardless of the method of delivery. I've been pushed around, belittled and ridiculed by this eating disorder for 10 years and it's got to stop ..I just have to figure out as I go along ... my best approach to do that. I rarely put a lot of weight into the "tone" of what someone says, because this is afterall .. online, and it's so easy to misinterpret what someone says as harsh, when it was really anything but that. And honestly .. I RATHER be pushed around by you guys, because even though I don't know anyone here personally, I know you all have my best interest at heart, everyone is trying to be there to help and support each other. the eating disorder, has absolutely no other purpose than to beat me down and bathe me in self doubt and frustration. Am I still busted and broken? .. Absolutely, but like you, my will to get through this is far stronger than my desire to have a stick thin, unhealthy and beat up body. a day at a time .. a meal at a time .. for the first time throughout this entire fiasco, I don't want to go back to an 80lb body .. right now, I'm working through the fear of becoming overweight/obese in the process .. but I have to fix that. I just wish getting through this, came as easy as living through 10 years of an ED .. that seemed easier because it was so systematic .. it's like I was a robot for 10 years, same thing,each and every day, no questions asked, no deviations, just do it .. now I want to do that same thing, in a healthy way, by eating and exercising my body the way it should, I'm just still trying to figure my way through that, establish healthier habits, and get myself on a little program that feels more like life, and less like solitary confinment, which is how I felt with the anorexia.
No worries though Kfisher .. I know your heart is in the right place, I never was frustrated/angry/hurt by what you said .. sometimes "tough love" is exactly what the situation calls for .. sometimes it's the only eye opener when a person feels so completely blinded!
Yes .. I picked up the Abs Diet for women .. I really like his approach w/ the frequent eating, smoothies, and his focus on complex carbs, fruits, veggies and lean protein. I have the original Abs Diet .. but wanted this one as well since it's more geared towards women.
Now if my physician would just call me back w/ my lab results ... I would feel like I could start putting everything back together
Its all here (though you could also buy his new book, but not necessary), spread out over many blog posts but there are summary articles that lay out everything in great detail.
I wonder if this might even help you more because
1. It does not count calories - you eat when hungry, and you eat enough fat to keep appetite down between meals. This would help with the OCD food tracking...?
2. It discourages all legumes, and that means PB!
3. Its fairly low carb, which you've said you like in general.
I call it the salads and steak diet. With eggs and avocados and coconut and salmon. Cuz that's the gist of what you'll eat. All good stuff.
Not recommended if you're a cardio junkie, but that's what you're trying to break, so again, a good thing.
Sorry for rambling. Its my bedtime.
__________________ "My yoga class had me trembling and sweating and I feel MUCH better." - Fang
------------------------------------------------------------------------------------------------------------------------- Tenacious Training and Tweaking (the A lotta Alitteration thread)
Its all here (though you could also buy his new book, but not necessary), spread out over many blog posts but there are summary articles that lay out everything in great detail.
Thanks for the suggestion! I checked it out, and i have to admit .. it does look appealing since the bulk of the carbs I'm taking in now are in the form of fruits/veggies .. would something like yogurt though be considered a protein? I usually eat the dannon carb control, since it only has 3g of sugar, and I'm trying to avoid added sugars in my diet since I'm hypoglycemic.
Thanks for the suggestion! I checked it out, and i have to admit .. it does look appealing since the bulk of the carbs I'm taking in now are in the form of fruits/veggies .. would something like yogurt though be considered a protein? I usually eat the dannon carb control, since it only has 3g of sugar, and I'm trying to avoid added sugars in my diet since I'm hypoglycemic.
Time for bed for me too!! Thanks again!
Strictly speaking dairy is NOT considered Primal. There are a few people who will have low amounts of heavy cream in coffee, or maaaaaaybe some hard cheese. Yogurt would generally be a big "NO", but you might get a little leeway if you're using full-fat, totally unsweetened stuff. No artificial sweeteners. Brown Cow makes a good one with cream on top.
To get the FAT LOSS, they definitely recommend less than 100g daily of carbs (and that counts fiber, too!), and keeping FAT intake really really high to make sure you're not turning your protein into carbs (which some people can do very efficiently - its why I could never go keto when trying Atkins - I was eating too much protein).
I am actually in a "discussion/argument" with them on the Primal forums because they want to believe the Gary Taubes & Atkins fluffery about how you could eat 5000kcal daily of pure fat with a little protein and not gain weight because you can't produce enough insulin to store fat. I called BS and they are not happy.
Sorry for the more technical details.
Short answer, no to yogurt.
__________________ "My yoga class had me trembling and sweating and I feel MUCH better." - Fang
------------------------------------------------------------------------------------------------------------------------- Tenacious Training and Tweaking (the A lotta Alitteration thread)
I am actually in a "discussion/argument" with them on the Primal forums because they want to believe the Gary Taubes & Atkins fluffery about how you could eat 5000kcal daily of pure fat with a little protein and not gain weight because you can't produce enough insulin to store fat. I called BS and they are not happy.
I've never seen "Brown Cow" yogurt .. where do you find it at?
I've always been confused about Atkins style dieting .. Everything I've ever read still points to calories in vs. calories out in terms of weight loss. I know carbs hold "water" weight .. but I always thought in terms of actual fat loss .. you have to be in a caloric deficit?
So many view .. so many conflicts .. I wish all these "experts" would get together, decide on what approach and be done with it!
I don't think the primal diet would be good for someone in recovery from anorexia. The last thing Niclyf needs IMO is to be on such a restrictive diet where this food and that food are not allowed. Not a healthy mindset for someone in recovery. I am about 15+ yrs recovered but still don't do well when I am told I can't have x or y.
I think the ABS Diet for women is a great book for learning about healthy meal planning and good quality foods.
Niclfy as for yogurt you would be better off eating a plain yogurt (greek yogurt is particularly high in protein) and add in fruit or flavorings to your desire if sugar is a concern.
I think the ABS Diet for women is a great book for learning about healthy meal planning and good quality foods.
Niclfy as for yogurt you would be better off eating a plain yogurt (greek yogurt is particularly high in protein) and add in fruit or flavorings to your desire if sugar is a concern.
Yes .. I LOVE the Abs Diet for Women .. I really like his writing style .. and I like that he focuses on whole foods, lean protein and factors in a cheat meal.
I've always wanted to try fage .. but I've heard that greek yogurt is really an acquired taste. Is it tolerable with fruits and a packet of Splenda?
Yes .. I LOVE the Abs Diet for Women .. I really like his writing style .. and I like that he focuses on whole foods, lean protein and factors in a cheat meal.
I've always wanted to try fage .. but I've heard that greek yogurt is really an acquired taste. Is it tolerable with fruits and a packet of Splenda?
I eat it plain but I know some people do put in some sweetener and/or fruit or jam/preserves.
I eat it plain but I know some people do put in some sweetener and/or fruit or jam/preserves.
I eat the Trader Joe's brand of greek yogurt, just like Fage. I bought daVinci sugar free vanilla syrup, and put a T of that into a 1/2C or 1C (117g-230g) of the greek yogurt. I add either cut up strawberries, blackberries, frozen defrosted papaya or a mango, maybe 10 g of dried cranberries, or dried cut up apricot, maybe 7g cut up almonds.. I love it; eat it almost every day. Once I cooked the frozen strawberries and added them and it seemed more like "Dannon with fruit on the bottom." Sometimes I use the greek yogurt instead of sour cream.
Had to chime in because I am a yogurt-holic. Brown Cow with cream on top is delish. It's what I fed my kids when they were just starting on solids, mixed with a bit of mashed banana. In my grocery, it's in the organic food section and does come in plain. The FAGE is also awesome b/c 20g protein per cup. I eat it twice a day so I'm going through about two of the extra large containers per week. I eat the fat-free, but it also comes in 2% and full fat, so you can change depending on what you need in terms of macros.
To me, yogurt isn't supposed to be sweet - it is slighty sour and tangy. Once you reeducate your palate to know what it is, unsweetened and unflavored, then it will mix well however you choose to use it.
I'm with Lisa in thinking yogurt is best unsweetened. I have always been a sour cream fan (growing up my Mom made open faced sour cream sandwichs - bread covered n sour cream, mmm, mmm good). The plain non-fat greek yogurt reminds me of sour cream in flavcor and texture, sans fat, plus protein.
However, I will say that if you really want to boost protein and have a cold creamy treat, non-fat plain greek yogurt with some vanilla protein powder (adds sweetness, too) with fresh blueberries is very yummy. Add about 5g of dried unsweetened coconut for an extra treat.
Chobani has been alternating 10/$10 specials on their individual serving packages between Fresh Market and a local grocery chain. Usually fairly long dayted. Whenever I see that special I clear the shelf, as I eat greek yogurt at least once a day.
Had to chime in because I am a yogurt-holic. Brown Cow with cream on top is delish. It's what I fed my kids when they were just starting on solids, mixed with a bit of mashed banana. In my grocery, it's in the organic food section and does come in plain. The FAGE is also awesome b/c 20g protein per cup. I eat it twice a day so I'm going through about two of the extra large containers per week. I eat the fat-free, but it also comes in 2% and full fat, so you can change depending on what you need in terms of macros.
Holy crap! I never realized that Fage has 20g of protein per cup! I'm SOOO going to get that now! Does it have any added sugar?
To say the least .. I think overwhelmed is putting it lightly. But I'm stubborn as hell and completely hard headed, so I'll be damned if this shit is going to continue to control me anymore .. I just need to figure out the quickest possible way to extract my head out of my a$$, get headed in the right direction, take that leap, and tweak as I go.
Linear Mode
