Need some help with menus and support and advice...

[DebbyC]

it sounds like you have a pretty good grasp on the plan...what I hear/feel through your post is the level of frustration. Your body has endured significant change and insult in the past couple of years and is probably saying it needs "care" . You are working your body very hard and being very demanding of yourself. This is NOT a race - unless you are facing disease processes as a result of morbid obesity [which doesn't sound like the case] I think you should get a grip on your level of anxiety, frustration and demanding nature and treat yourself well.

As for eating until stuffed - that is NOT the goal. The goal is SATISFIED. You have to find that point in yourself - some people describe it as the sigh moment - see if you recognize it.....you've eaten 1/2 to 3/4 of what is on your plate, you put down your fork, sit up straight and sigh - that's probably when you should stop eating, give your self a few minutes to see if you are still hungry - not just wanting to eat everything on your plate because it's there and it tastes good.

I feel for you - your angst and frustration leap out of your words. If you are that uptight every minute of every day, then I suggest some relaxation/meditation moments.

and for a light moment, totally out of context - but maybe to shed some light on your drive to change your body....[my niece found this to tease her mom/my sister a bit about her current exercise level - we're meeting in DC next week and she wants to look better than me!!!]

1 Timothy 4:8 For bodily exercise profiteth little: but godliness is profitable unto all things, having promise of the life that now is, and of that which is to come.

[anne414]

Journi, I am new to this plan but two things you said jumped out at me, the "eating until you are stuffed" which DebbyC already responded to, and your comment about salads. I think salad is a mainstay of this plan. I have at least one large salad a day with lots of greens. It's a good way to fill up your stomach without a lot of calories.

I think beans are a wonderful vegetable but I have to limit myself to one serving a day. They are very carb-dense. I have to watch my fat intake too. Looking at the sample menus for Phase 1 in the SB book, I was struck by the fact that these are not "eat whatever you want" meals. Honestly, except for the subtraction of fruit and the addition of good fats, the menus do not look very different then any other weight loss menu. Low fat dairy, lots of veggies, lean meat. But, for me, the addition of nuts in moderation, and cheese in moderation, plus REAL salad dressing makes all the difference. Salad actually tastes good if you can add a little lowfat cheese, a few nuts, and a real dressing!

I think the dramatic weight loss of the first two weeks might be more for people who were in that damaging carb cycle, the up and down of blood sugar. That wasn't me, and it might not have been you either. I think the SB Phase 1 diet is naturally very low calorie diet.

All this is to say that. possibly, you might be eating too much food/calories overall. When I'm hungry, I make either veggies (the non-calorie dense ones) or lean protein the focus. The fat (or in the case of beans, the carb) is just to dress it up a little and make it taste good.

Hope this helps. And people who have been on the plan longer can correct me if I'm wrong about any of this.

[aan]

Journi,
I also lived outside the US - three years in the UK. Language was less of a barrier than it must be in Germany but I still felt like a fish out of water most of the time I was there. I had a great time, loved living in a new culture, had many friends, etc but I also felt most of the time like the world was a bit out of balance, like things were not quite right or comfortable.

this might be contributing to your feelings of frustration. I hope you do find some way to help you feel more relaxed as many posters suggested.
And I also notice that you seem low on vegies as others have pointed out. What does your trainer say about how you are doing? It does seem like your body needs recovery time between workouts and in general after so much weight loss.

I just wanted to add my voice to the support and wish you the best.

[rdubya31]

I just checked out your meals on sparkpeople and you are averaging around 1250 calories. I think with the intensive workouts that you do that you are not eating near enough calories....

[Journi167]

[quote="anne414"]Journi, I am new to this plan but two things you said jumped out at me, the "eating until you are stuffed" which DebbyC already responded to, and your comment about salads. I think salad is a mainstay of this plan. I have at least one large salad a day with lots of greens. It's a good way to fill up your stomach without a lot of calories.

I edited my post to include the word NOT in eating until stuffed. Not sure why it didn't work. I know I am NOT supposed to eat until stuffed, but I made myself eat because I was not eating enough. You said maybe I was eating too much. That is really far from the truth. The problem is that I am not eating enough calories. I have to find ways to take in more that work for this plan. Today I am doing better than any previous day. I am sitting at 1063 calories and 16 fiber grams at 6pm. I was going to have another serving of beans and a burger for dinner along with some broccolli, but I am now concerned about too many beans. I had one serving with a snack earlier.

Because I work out so hard (not hurting my body, but improving its function), I need fuel. I am trying to find a high calorie, yet SBD ok food that I can eat daily besides nuts. One 1/4c serving of nuts daily is all I can stand. This diet makes eating more than 1200 calories very difficult for me.

Is the plain yogurt the fat free kind? Does it count as a protein? How much of it is a serving? I wanted to try it for a snack today with my walnuts but wasn't sure what amount to have.

Thanks for your feedback.

[Kimboroni]

Fat-free plain yogurt does include some protein, but it is a dairy option for your 2 cups of dairy in p1.

This plan really isn't that difficult. It's actually the easiest thing I've ever done. I understand your frustration, though. It does sound like some relaxation techniques would be very helpful. Again you said "all this protein," however, which is not a good indicator of truly understanding it. It's about balance.

The reason for nut limits is because they are calorie dense, but they are very healthy. If you are getting all of your other food groups and still struggling to get enough calories to support your workouts, then I think some extra nuts over the limits would be just fine.

Salad is great. Just don't eat only lettuce day in and day out for your veggies. Variety is important.

[Journi167]

Journi,
I also lived outside the US - three years in the UK. Language was less of a barrier than it must be in Germany but I still felt like a fish out of water most of the time I was there. I had a great time, loved living in a new culture, had many friends, etc but I also felt most of the time like the world was a bit out of balance, like things were not quite right or comfortable.

this might be contributing to your feelings of frustration. I hope you do find some way to help you feel more relaxed as many posters suggested.
And I also notice that you seem low on vegies as others have pointed out. What does your trainer say about how you are doing? It does seem like your body needs recovery time between workouts and in general after so much weight loss.

I just wanted to add my voice to the support and wish you the best.

My trainer is suggesting I eat more, as I understand. I just can't seem to find enough time in the day to eat enough.

I hve been in Germany for nearly 4 years. I am not uncomfortable here. I actually like it now and decided to build a home here to stay for a while. I am frustrated though...but the source of my frustration is simply that the science behind the weight loss is not applying to me. Everything I thought I learned isnt working. I did lose a lot of weight. But it did not come off quickly or unhealthily. It took me a bit more than 2 years and it I kept it off for more than a year, until my surgery and inability to move the same.

Working out is a good thing...not some sadistic thing I am doing to myself. I used to be winded just to walk up a flight of stairs to the point where I had to sit down, literally, My son slept in my bed for 3 years of his life because the nursery was upstairs and I just couldn't do it. I am proud of the fact that I can run and jump and do planks and pushups. For me that is a complete change of life. I enjoy what exercise does for me mentally and physically. I don't get how anyone would think there is something wrong with that. I am not exercising to excess and often I have days when I just don't want to, but I have committed to movement at least 5-6 days per week. Sundays are my normal day off.

I am not some uptight anxious woman. However, I am definitely anxious about finding a solution to the situation I am in. For 35 years I accepted being a overweight and out of shape. I don't accept that anymore. I learned that it doesn't HAVE to be that way. I read. I sought counsel. I pay for experts opinions, and nothing seems to be working. I have no health issues contributing to my inability to lose the weight. My thyroid is normal. My BP meds are not contributing to this. I am just at my wits end. That is where the frustration comes from. I am willing to work, but just can't seem to find the right thing to work at.

I hope that makes sense.

[anne414]

Sounds like I was off base, Journi, about eating too many calories. Anyway, I agree that nuts are a good way to add good fats, and more calories, very quickly. Cheese is very calorie dense as well.

Could it be your body is in "starvation" mode, where it is hanging desperately onto every calorie? I don't know a lot about this, but maybe someone can chime in.

[DebbyC]

I don't THINK anyone, including me, is telling you the working out isn't good for you - far from it. I was responding from a reaction to your stress level. You know your body. YOu know that there are a thousand diet/eating/exercise plans out there, so it is obvious that not every plan works for every person, but you have to actually be on the plan and give it a fair shot to figure out if it's working for you!!! and sometimes, that means learning it over a few weeks and applying the principles to your life

As for not being able to find time to eat....if only I could have that problem - I find myself being able to eat as I type, as I drive, as I walk thru the house trying to remember why I came into the kitchen to start with!!! When I am concentrating on staying on plan, I have SBD friendly foods in my kitchen/fridge and at work in my desk or work fridge. My morning starts [later than most of you] at 6:30 a.m. and I don't get home to relax at all until 7:30 - 8 p.m. or later and then usually with work to catch up....I so wish I could forget to eat in the middle of all that!!!!

As a nurse - my next suggestion would be this....Journal every bite that goes in your mouth, every exercise, and track your weight. Take that information to a trusted physician [or medical provider] and make sure there isn't something else going on. I will admit that I don't recall if you mentioned your blood pressure, cholesterol, hormone status, or medications, so please forgive for not having those details in my head as I write this. A couple of things may happen, one you may discover as you journal honestly where you might be able to improve, the other is, you might find that there is something going on that might be hindering your metabolism.

[Journi167]

As a nurse - my next suggestion would be this....Journal every bite that goes in your mouth, every exercise, and track your weight. Take that information to a trusted physician [or medical provider] and make sure there isn't something else going on. I will admit that I don't recall if you mentioned your blood pressure, cholesterol, hormone status, or medications, so please forgive for not having those details in my head as I write this. A couple of things may happen, one you may discover as you journal honestly where you might be able to improve, the other is, you might find that there is something going on that might be hindering your metabolism.

Thanks Deb. I appreciate your comment. It's good to hear that you are a nurse. I have run the gamut of possible issues and gone to the Dr. for each one. I have had tests for hormonal imbalances, my cholesterol, my thyroid, a metabolic test an oxygen test. My husband thinks I am crazy for spending money in euros for all these tests. i just need to know. So far, there are not issues. Other than being over weight and having HBP I am as fit as a fiddle.

You said you find time to always eat. LOL....I make time to eat, but I dont' find it. My kids and husband seem to occupy every moment. Housework, teaching them, working out, my ministry...I just don't think about food every 3 hours as the plan suggests I do. I have to set up a chime on my watch to remind me. One thing is that I am eating more often on this plan where as before I ate 2 or 3 hardy meals a day and a midnight snack. That is the biggest difference that I have to adjust to.

I do like salad, and I eat it. I just wanted it and no other veggies. Now I am trying broccoli in my salad along with mashed patatoes (cauliflower) and lots and lots of spinach.

My honey just came home so I have to go and have dinner with the family. It is also our night to do family bible study. I will check back later.

[DebbyC]

I'm going to add one thing, then I'll butt out.

If you are on an airplane, sitting between the members of your family and the oxygen masks drop down - whose do you put on first?

YOURS - not your child, not your husband - you go first, otherwise you will not be around to be with/take care of them

You seem to have a full life, love your family and your ministry. now you need to love YOU, you MUST take care of yourself first, or you will find yourself as you did before your weight loss and exercise plan - unable to handle the normal activities of daily life. And maybe it won't be physically, maybe emotionally/mentally. I am not speaking of putting yourself selfishly first and leaving everyone else to their own devices - but putting yourself first in caring for yourself so that you can take care of their needs. It's hard to do - I had to have a couple slaps in the face before I started saying - wait - Debby needs to take care of Debby first - because you know, no one else is going to do it and no one can take care of my family and my work like I do, so I better make sure I am capable - physically and emotionally.

[Journi167]

If you are on an airplane, sitting between the members of your family and the oxygen masks drop down - whose do you put on first?

YOURS - not your child, not your husband - you go first, otherwise you will not be around to be with/take care of them

Deb, that was VERY well put! You know I would seriously put my kids masks on first. I have to change that way of thinking, but today it is my truth. It is difficult for me to think of myself first. I am a stay at home mom and sometimes comments will be made that I don't do anything. I find myself having to prove what I do...my 5 year old can read. My 13 year old is writing a book. My home is clean....blah, blah, blah. Sometimes I think I need to prove it to myself. I don't feel like you butted in at all. I believe that intersections with other people in life is divine. I gleened something from my time with you. Thank you!

[Journi167]

Ok, so I am excited about what I ate today. I managed to get to 1520 calories and I didn't eat anything wrong. At least, I don't believe I did. Tell me what you think of my day..

Breakfast: 1cup of broccoli and 4 oz extra lean ground beef
Snack:1/2 c black beans, 2 slices turkey bacon
Lunch: 4 oz grilled chicken breasts, 1cup fresh spinach, 1cup romaine, salad dressing, 1/4c walnuts
Snack: 1/2c cooked spinach, 1oz turkey bacon, fudgsicle
Dinner: 1c broccoli and 4oz extra leand ground beef
Snack/Dessert: fudgsicle

Other than eating too much red meat, I think I did ok. I got in the recommended 4.5c of veggies plus some. I drank 17 glasses of water. I also ran 3.6miles today in 45mins.

Eager for you to disect my eating.

[tinatina]

I'm not going to critique your menu, LOL. I'll leave that to the pros! I just noticed you did not include any dairy. You may have addressesed this in an earlier post but I don't remember. We can have up to 2 c of dairy per day. Do you not care for yogurt or milk? Just wondering.

[DebbyC]

looks like you got a good variety of veggies; yeah - maybe a little protein heavy for the average person - but you are doing a good bit of exercise and your muscles need lean protein.

How did/do you feel? satisfied? if you get headachy, you may want to remember kick up the good carbs [beans/dairy] a little - I know you have some limitations mentioned before, but keep it as an option.

And remember - if you have been eating healthy before you started SBD, your initial weight loss may not be as dramatic as someone who ate nothing but fast food and bad carbs.