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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
Recipes and Food Tips / Lunch when you are not able to eat.
« Last post by Wellsy on April 24, 2017, 09:56:24 PM »
Just wondering what to have for lunchtime meal when I am somewhere I can't eat. Specifically I'm thinking about my hairdressers appointment next week....its 4 hours from 12pm to 4pm.  So while its ok to have my snacks...what do I do about the "lunch" part?  Could I make a smoothie out of berries, yogurt and milk and have that for lunch?
2
Recipes and Food Tips / Re: sauces for over pasta/rice and veggies for phase one
« Last post by Wellsy on April 24, 2017, 09:53:57 PM »
Thanks Nina
3
General Topics / Re: Protein shake for breakfast
« Last post by Wellsy on April 24, 2017, 09:53:30 PM »
Thank you Nina
I haven't started fully yet as I am planning what meals I can have etc, but I already have the morning shake and I am adding my snacks into my day and trying to reduce the protein at the evening meal while I research meal plans etc.
4
Adding sauces and flavorings are wonderful.  Anything without calories or very low in calories would be great.  Yes, you can use vegetable or other broth to cook veggies and add lots of seasoning, and even cook the starch along with the veggies and broth to make a stew, even adding 1/4 cup of red lentils to thicken, or you can just heat broth with seasoning and combine with the carb to make more of a soup and have veggies separate.  For flavorings, you can pick something like:

- any fresh herb, chopped
- an herb blend with thyme, oregano, basil, etc.
- "Asian" with soy sauce, mirin, rice vinegar, seaweed, and even some powdered "peanut butter"
- spicy: use any hot sauce you like or you can use chilies, black pepper, etc.
- To get a curry flavor, use any combination of turmeric, cumin, coriander, cinnamon, ginger, etc.
- low fat salsa
- BBQ sauce (can be loaded with sugar and have oil so use sparingly)
- low fat cheeses like a sprinkle of parmesan or low fat feta cheese (use no more than one Tablespoon)

That should get you started - be creative and just make sure you're not adding too many extra calories which will slow your weight loss.

Nina
5
General Topics / Re: Protein shake for breakfast
« Last post by NinaFrusztajerMD on April 24, 2017, 10:00:26 AM »
Hello, and welcome!!

Sure, that sounds like a great part of breakfast. Have a serving of fruit with the shake (preference), or you can have the piece of fruit later in the day.  You can either add a half portion of morning carbs along with the shake (like half a piece of toast or about 1/2 cup of cooked oatmeal, or you can add a bit more carb to one of the snacks you're eating during the day.  I hope that's not confusing, I'm just trying to respect the fact that if you've found a breakfast that works for you and you don't need to eat more than that, I'm giving you options. 

I hope you're off to a great start,
Nina
6
Recipes and Food Tips / sauces for over pasta/rice and veggies for phase one
« Last post by Wellsy on April 23, 2017, 01:01:05 AM »
Just wondering what people use as a flavoring sauce over their carb and veggies dinners in phase one.  I enjoy curries that are quite "soupy" so having just rice and veggies will be quite a shock so thinking I could use a phase one friendly sauce etc to help.  I guess I could make a veggie broth and use that...but any other ideas or recipes would be great.
7
General Topics / Protein shake for breakfast
« Last post by Wellsy on April 22, 2017, 10:56:57 PM »
Hi. Newbie here. I've just read the book and starting to think about and plan what I can eat when I start.  My normal breakfast is a protein shake and would like to continue this.  It has 15gm of protein and 7.7 grams of carbs. Is this an ok carb amount for phase one breakfast?  Thanks
8
That sounds like a good plan - really notice the effect certain foods have on you and how the timing of what you eat affects you.  Thanks for keeping us posted - we'll look forward to more updates if and when you would like to continue reaching out.

Nina
9
Thanks Nina, for the detailed response. I appreciate the time.

I'm not on any medication, but recognize the benefits of timing the carbs to create the Serotonin naturally. In terms of binging and appetite, I don't have any problem with overeating and have easily kept within a calorie range to lose weight for the last 3 years, but have had no weight loss - in fact, have gained.

I eat very clean and make most meals at home from scratch. I eat hormone-free meats and as much organic as possible as well. I track all calories but most of the time eat because I should, not because I'm hungry.

What I'm going to do is try to get the insulin resistance under control first, but time the carbs so as to optimize the manufacture of Serotonin as well. I'll keep you posted!

Thanks again!
10
Ask Judy and Nina / Re: Ready to Jump Ship
« Last post by DebP15 on April 18, 2017, 09:59:30 AM »
:D
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