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We hope our forum gives you what you need to stay on track, be successful, and feel good about yourself.
- Judy and Nina



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1
Ask Judy and Nina / I think I messed up in my first week
« Last post by TRcanada on Today at 01:46:39 AM »
Hello, this is my first week on the plan and I thought I was doing really well. I have been eating salad with 4oz of meat and realized I have been adding dried cranberries. Should I do another week of this first phase?? I wasn't thinking of those as carbs. Thanks very much,. Tracy
2
Ask Judy and Nina / Re: Daily Nutrient counts please
« Last post by NinaFrusztajerMD on September 20, 2017, 09:50:32 PM »
I applaud you for putting so much effort and planning into all you are doing to follow the program and finding ways to make it work for you.  It's wonderful you are outlining what you need such as a specific schedule of eating, an attention to portion sizes, reading labels, shopping for what you need, and meal planning. 

That's correct that you can get a serotonin boost from carbs even when you add a bit of protein as long as the ratio is 4 parts carb : 1 part protein. 

I'm glad to hear you're feeling more confident.  Embrace what's working for you and give yourself time to adjust along the way.

Nina
3
Ask Judy and Nina / Re: Daily Nutrient counts please
« Last post by Pippa on September 20, 2017, 04:08:06 AM »
Meal planning is what i need to do . Sitting down now and working out meals because I am not getting enough of the required nutrients balanced properly.
All good with nutrient totals including carbs. I just need to make sure not skipping correct amount of protein and my carb count could be a bit higher and need to chose protein with low fat content (mince too  high in  fat ). Getting there I feel like I have to be strictly in control of intake so as not to stuff up but also give myself variety not getting bored with same meals everyday. Variety will also stop me feeling deprived of certain foods.

Strange how when on Parnate with all its restricted foods I never ever felt deprived of those foods but once back on SRRI Metazapine my appetite was never satisfied. Totally get how blocking of  Serontonin causes lack of appetite control. . Next week with better meal planning and new shopping list I can do this
I am on my own at home 24/7 5 days a week so need to stick to a well written meal plan.
Feeling confident. Hunger pangs are dropping. Not craving even though had stressful past 2 days babysitting 4 year old granddaughter....fun, loving, crazy and tiring.
Thanks Nina. I just keep rereading program pages and formatting meal and nutrient plans for myself.  Getting there.
4
Ask Judy and Nina / Re: Daily Nutrient counts please
« Last post by Pippa on September 20, 2017, 12:11:32 AM »
I read a 2008 post about as long as carb : protein ratio is 4 : 1.  Measuring but still scarey. 
5
Ask Judy and Nina / Re: Daily Nutrient counts please
« Last post by Pippa on September 20, 2017, 12:04:02 AM »
Nina thanks.
Could you please tell me maximum carbohydrate count for a day.
  Scared to go over.  Have protein and fat count under control. Carbs simple I try to avoid and concentrate on complex but some higher fibre carbs are higher carbs.

Sorry need strict boundaries. Can't stay this weight anymore need it to start dropping. Have never been this weight. Stressing me out. Gradually working out simple meals with steamed veges and salads.
Thank you. Just need to get fine details down pat so can't go wrong. So used to high protein /low carb/good fats.
6
Ask Judy and Nina / Re: Daily Nutrient counts please
« Last post by NinaFrusztajerMD on September 18, 2017, 09:51:48 AM »
Wonderful!

I'm hoping all is going well - here's to feeling your best,
Nina
7
Ask Judy and Nina / Re: Daily Nutrient counts please
« Last post by Pippa on September 18, 2017, 12:04:03 AM »
All good. Found exactly what I needed in book. Thank you.
8
Ask Judy and Nina / Daily Nutrient counts please
« Last post by Pippa on September 17, 2017, 07:07:44 PM »
First week in 2nd day. Could you please give my required protein in grams , carbohydrate in grams and fat in grams.minimum and maximums.  Trying to work Australian foods into program. Not sure if I am getting protein (not enough) and carb (too much).  Thank you.
9
General Topics / Re: Starting THE diet
« Last post by Fourstrego on September 15, 2017, 08:44:34 PM »
[quote author=NinaFrusztajerMD link=topic=740.msg3469#msg3469 date=1501869594]
Hello D, and welcome - thanks for writing in. 

That's wonderful you read the whole book and now are ready to start.  My answers to all of your questions are, absolutely!

I, too, don't each much upon wakening so I completely get it.  Tea with honey is fine (given you want to be non-performance oriented, I will not recommend you skip the honey!)  One question I have for you, though, is do you eat three meals, or would you prefer 2?  If you eat three, the schedule would be something like this:

11:30 or noon breakfast
2:30 3pm snack
3:30 or 4pm lunch
6-ish snack (could be later)
6:30 or 7 dinner (could be later)
either as a dessert or later, around 8 or 9m snack when you are on Phase I

If you prefer 2 meals, which is close to what a lot of people do when they want to have brunch on the weekend:
11:30 or noon - snack, OR a combination of breakfast and lunch without a snack
4p snack
4:30 or 5pm dinner
7 or 8pm snack (and if you're on Phase I and are feeling hungry, you could have 2 snacks at once).

For many people, keeping a food diary is really helpful when it includes recording your emotions and who you're with, where you are, etc. so you can track any patterns of overeating if that tends to be an issue for you - that way you can be preventative to prepare yourself for stressful situations.  Another way to do it is to write down ahead of time what you'll eat for the day along with setting out all of the portions of what you'll be eating and/or cooking for the day.

And finally, with respect to exercise: the great news is that you're doing something that feels good and works for you.  I invite you to add about 5-10 minutes of some sort of resistance exercise that might include stretching so that you are challenging your muscles, preventing osteoporosis, getting some relaxing stretching in, etc.  There are many 10-minute strength training videos on line from which you can get some ideas, but even doing a few squats, barre-style leg lifts, abdominal crunches followed by a few lunges to stretch, body twists while you're lying on your back on the floor, forward bends over straight legs, etc. can feel really refreshing. 

Congratulations on taking this step to start the diet - you're already being thoughtful about it which is wonderful.  Please keep us posted!

Nina
[/quote]

Nice tips and guidelines.
10
Ask Judy and Nina / Re: Post medication weight loss and IF
« Last post by NinaFrusztajerMD on September 11, 2017, 10:41:49 AM »
I am always happy to hear when readers figure out ways to adapt our program to suit their needs, lifestyles, tastes, etc.  As long as you stick to the principles how to eat in order to boost brain serotonin it'll work.  Continue to give it time and attention, and listen to you body for the wisdom that you know best. 

Yes, as it suits you, please keep us posted!

Nina
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