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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 / Re: Zodiak Mix
« Last post by NinaFrusztajerMD on August 14, 2017, 12:18:57 AM »
Hello and welcome. Thank you for writing to us.  Yes, I am familiar with that pancake mix and it's good.  You can definitely incorporate it into the diet and probably best for breakfast or lunch, but if you have carbs and veggies paired with the pancakes, it would work for dinner as well (who says you can't have breakfast for dinner every once in a while, right?).  They're not a good choice for a snack.  Best is to read the label and consider all of the ingredients you're using to make the pancakes in order to figure out how many pancakes to eat at each meal.

Keep in mind that weight loss is a trend and if you don't lose one week don't give up.  Big picture goals are the way to go.  Of course I know it's motivating to get on the scale each week and see the pounds drop and we hope that for everyone but the goal is steady consistent weight loss that occurs in a sustainable and safe way so you can maintain it in the long run and slowly adopt all of the habits and the lifestyle to do so - change can be hard but the results are worth it.  I get it on the tears of frustration but give yourself the gift of time and faith (in yourself and the program) and it will happen. 

Please keep us posted,
Nina

Nina 
2
General Topics / Re: Prednisone/long term corticosteroids
« Last post by NinaFrusztajerMD on August 14, 2017, 12:12:40 AM »
Hello Nurse Cathy,

First of all, my heart goes out to you around your recent diagnosis of scleritis.  Anytime something is amok in our bodies it affects everything then on top of it the steroids affect the body as well.  I'm glad you're asking the question about the prednisone wanting to prevent weight gain.  And I'm really glad you had great success on the diet earlier this year - that's fabulous!

We do not have research around The Serotonin Power Diet and reversing steroid-induced weight gain.  All I can say is the obvious, that if the SPD works for you to control your appetite and help you lose weight, I suspect it will help prevent weight gain from the prednisone. I want you to feel good about yourself, too!

Please keep us posted and I hope the steroid treatment is a short term thing after which you will be back to baseline.

Nina
3
General Topics / Re: Slowly Ramping Up, Some Q's
« Last post by NinaFrusztajerMD on August 14, 2017, 12:06:54 AM »
Here's what I posted on the other thread in response to someone who didn't want to start eating anything until noon - you could shift the timing of meals and snacks earlier but please remember to wait at least 2 and ideally 3 or more hours after eating a protein meal before having a carb snack or a carb-focused dinner:

11:30 or noon - snack, OR a combination of breakfast and lunch without a snack
12:30 or 1 - combination of breakfast and lunch if you had the 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).
4
General Topics / Re: Slowly Ramping Up, Some Q's
« Last post by NinaFrusztajerMD on August 14, 2017, 12:02:45 AM »
Hello and thanks for sharing all that you're doing - wow, I applaud you for being so thoughtful about how you're approaching the diet taking the components that work for you and overall sticking with a plan.  I know there's probably a much more elegant way to say this known saying that a good plan that is executed is more effective than a "perfect" plan that is not executed.  Well done since it has translated to weight loss - fantastic.

I love that you reward yourself during exercise with your favorite tv show!  And it makes a lot of sense to listen to your body as to when you decide to have a snack. 

In terms of macronutrients, the goal is to eat wholesome foods so you naturally get a variety of nutrients and 45-60 grams of protein a day.  Itís important to remember that many foods contain protein, even broccoli!  The specific answer to your question is that no, we don't have a specific percentage breakdown of macronutrients for each meal. 

I posted on another thread about what to do when you're eating 2 meals a day such as on a weekend or really on any day.  I'll try to copy and paste it so it's here in this thread as well.   

Thank you for your words of appreciation - we are inspired by the commitment you make to yourselves to feel your best,
Nina
5
General Topics / Prednisone/long term corticosteroids
« Last post by NurseCathy on August 10, 2017, 02:42:10 PM »
I had GREAT success on this diet recently and finished the 12-weeks just earlier this summer.  I have been on anti-depressants for several years.  Well as luck would have it I've been diagnosed (again) with scleritis which is an autoimmune problem. So the eye specialist put me back steroids for at least a month and then I go to see a rheumatologist for further treatment. The first time I was put on prednisone I gained weight and had low self-esteem because of the weight gain.  Now I'm set to turn 40 in about 6 weeks and I really want to feel good about myself for that milestone, including a big birthday dinner with my identical twin sister (who weighs 25 pounds less than me as it is  :-\.  My question is, should I try re-starting the SPD? Is there any research that's been done on this diet curbing steroid-induced weight gain?  I'm still on my antidepressants, same dose as I have been for quite awhile. Thank you!
6
Ask Judy and Nina / Zodiak Mix
« Last post by Debby Doyle on August 07, 2017, 07:48:20 AM »
I am new and in my 1st week of the program. It's going well. I still haven't reached the feeling of being satisfied at night but my determination to get this weight off is keeping me from binging. Anyway, my question is with Zodiak pancake/waffle mix.. . I am hoping you are familiar with this and can tell me how to count it. It is a very high protein pancake mix. Thank you for your help and saving me with this program. I was in tears with frustration from not being able to take this weight off from medication. I'm still skeptical that I will lose but hopeful. Will see on Thurs. When I weigh.
7
General Topics / Slowly Ramping Up, Some Q's
« Last post by SammyK on August 07, 2017, 12:25:41 AM »
Hi Nina,

I had made the post about a month ago wondering if SPD is right for me, and am now slowly adding components of the diet to my lifestyle so I don't overwhelm myself all at once. 

So far, I've done the following:
1) Consistently added the afternoon snack after breakfast and occasionally one before breakfast or after dinner (I rarely feel the need for 3 snacks so I've been sticking to two for now). 
2) I've also been using a calorie tracker app to help me stay within 1400 calories a day (+/- 300 depending on exercise). 
3) I've added consistent aerobic exercise at 40-60 minutes per session on an exercise bike (I've managed this by making it the only time I get to watch my favorite TV shows! Really helps with the motivation for me...)

I'm happy to report that I've already lost about 4-5 pounds in the past week just from doing the above (it came on quick, so I imagine it would come off quick as well.  It's that last stubborn 10-15 lbs that I imagine would be more slow going!). 

I've pretty much ignored the macronutrient guidelines and ratios for each meal and have just kept my pre-diet meals the same (simply adding the snacks and the portion control to keep it all within 1400 calories).  I'm wondering how important the macronutrient aspect is for the overall weight loss?  I'm considering adding this component and have a couple of questions:

1) Is there an overall recommended percentage of daily calories that should come from each macronutrient? Such as 50% from carbs, 20% from protein and 30% from fat, for example?  Is there a breakdown of these proportions for each meal (breakfast, lunch, dinner)? Would adjustments to these ratios matter in the overall weight loss if one were to remain within the 1400 calorie window?

2) Are there recommendations for how to adjust the proportions of macronutrients at each meal when eating 2 meals a day?  I frequently do this on weekends and days when I wake up later.  For example, could I keep breakfast the same and add more protein at dinner?

3) Are there other components of the diet you'd recommend more strongly than the macronutrient portions?

Thanks for all your help and support!
8
General Topics / Re: Starting THE diet
« Last post by SammyK on August 07, 2017, 12:01:11 AM »
I was just about to ask how to adjust the diet for 2 meals a day, as I frequently do this over the summer when waking at a later hour!  I'll ask my more specific question in another thread, but I am glad there seems to be a lot of flexibility in this diet!
9
General Topics / Re: Starting THE diet
« Last post by NinaFrusztajerMD on August 04, 2017, 01:59:54 PM »
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
10
General Topics / Starting THE diet
« Last post by D.S. on August 04, 2017, 02:44:03 AM »
Dear Nina,

I started taking Prozac back in June 2015 and have gained 12 kilos (26.5lbs) since.  I now weigh 69kg/152lbs (I used to weigh 58kg/127lbs). I am currently weaning off the medication and I would like to do something about my weight.  I feel uncomfortable in my body, as it gets tired more easily and I am finding minor but yet noticeable pains in some parts of it.  I have purchased your book and read it entirely.  I have a couple of questions for you:
I am never hungry when I wake up.  I usually drink a small teapot of English Breakfast tea with a couple of teaspoons of honey.  I get hungry around noon.  Is there anyway I could adjust your diet to fit my morning routine?

Also, would you recommend that I keep a food log diary as I go along?  Do you know if it would help in maintaining awareness and commitment?

With respect to exercise, I tend to exercise very moderately and irregularly: 20 minutes of swimming, or 30 minutes walking or 30 minutes of leisure cycling.  I tend to focus on the enjoyment of the movement and exercise rather than on the performance.  Can that still count as exercise for the diet?  I can’t get myself to switch to a performance mode... It is my insatiable need for performance and productivity that got me to hit a brick wall a couple of years ago... I am learning to approach things differently and I wanted to know if my new approach can fit my weight-loss objective.

I wish you a lovely day!

D.
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