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- Judy and Nina

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Ask Judy and Nina / Re: Update
« Last post by NinaFrusztajerMD on March 25, 2017, 05:43:10 PM »
Hello again.  One more thought: are you eating enough of a snack before dinner, and making sure you have enough carbs at dinnertimes and not too much protein?  If you're eating too much protein for dinner it'll interfere with your brain being able to make enough serotonin to control your appetite after dinner.  You might want to shift to having the dinner portion of protein at lunchtime and sticking with the dinner portion of carbs and vegetables for dinner - this way you'll be sure to get the maximum benefit from serotonin to control your appetite and then you won't crave chocolate and other sweets after dinner. 

I hope this helps!

- Nina
Ask Judy and Nina / Re: Update
« Last post by NinaFrusztajerMD on March 25, 2017, 01:39:34 PM »
Hello!  I'm so glad you write in with updates and questions.  I admire you greatly for losing weight and keeping it off, yet I also hear how it's frustrating not to reach your goal despite the wonderful changes you've made.  I have to tell you something you may not want to hear: to lose additional weight, it sounds like you need to go back to being vigilant about measuring and sticking to the prescribed portion sizes on phase III and cutting out most of the "extras" (you could try having 2 "extras" a week, but that's it).  You have shared that your current exercise routine works for you in terms of what you're doing, the intensity, and the duration, and if that's the case, I'll just say I'm thrilled you've found a routine that you can stick with and that works for you.  If you were able to increase any form of interval, build in more targeted / intense strength training, or mix up your activities that could help, but it might be at the risk of injury of feeling like it doesn't fit into your life and therefore you wouldn't do it. 

Here are some suggestions:
1. For dinner (or even lunch) once a week, have a "dessert" meal consuming only treats that add up to 400 or 500 calories
2. Try switching up the foods you eat building in even more whole grains, add foods you don't normallyy eat (maybe it's quinoa, millet, steel cut oats, exotic vegetables you find in the Latin American and Asian sections of the produce department), stick to watery vegetables such as lettuce varieties, green peppers, cucumbers, celery, zucchini, etc. rather than carrots, orange peppers, tomatoes, pea pods, etc. to cut down on calories, and making sure all of your protein is very lean.  Maybe you do better without refined flours, yeast, wheat, dairy, and soy?  You never know and it's fun to experiment with new foods and recipes. 

Sometimes little changes can make a difference - think about what it is about losing that remaining weight that gets you feeling good about yourself (feeling "lighter", wearing different clothes or feeling more comfortable in your existing clothes, feeling like you're healthier at a lower weight or more energetic, imagining yourself looking more trim, etc.) and keep that in mind as you do what it takes to get there. 

Keep writing in with updates and we're cheering you on!

- Nina
Ask Judy and Nina / Re: Update
« Last post by DebP15 on March 22, 2017, 10:10:22 AM »
Enjoying my yogurt and either bran flakes or wheat Chex mixed in.  However, after being on a "diet" now since October of 2015, having lost a total of about 25 pounds, is it possible that I am not going to lose further?  Part of it, I know, is that after 17 months there are still some things that to avoid I would be "denying" myself, and that I am less and less wanting to do.  For instance, a dessert at night has become more than just a piece of chocolate, and I make no attempt to discern how much protein and how much carbohydrates I am eating at supper at this point, just try to have a smaller portion.  Peanut butter went by the wayside 17 months ago and I've not returned to it, which is a great victory, since that used to be on of my biggest calorie contributors.  I have cut down some sugar in the morning by drinking a couple cups of coffee without sugar instead of all of them with sugar.  Also, I have cut down from vanilla Greek yogurt mixed with flavors to plain yogurt mixed with flavors, which saves me quite a bit of sugar.  These are the successes.  However, I have lost no significant weight since the summer of 2016, just bouncing around the same 5 pounds.  Is there really such a thing as a "set point" beyond which the body will not go without extreme measures?  I think there will always be sweets in my diet unless I develop impaired glucose tolerance or something, I just don't want to cut down badly enough to cut everything out.  Ideas?  You always seem to manage to give me at least one good idea every time!  :)
Mentoring and Support / Re: First week over, very happy with the diet
« Last post by NinaFrusztajerMD on March 14, 2017, 03:39:46 PM »
Welcome!  It's wonderful to hear you've had a great first week.  Thanks for sharing.

Sure, you can have non-alcoholic wine or beer and it would count towards the total amount of carbohydrate at your meal.  These beverages are lower in calories than the alcoholic versions with 12 ounces of beer approximately 50 calories and 8 ounces of wine about 70 calories.  To keep it simple, you can do the following: for dinner, cut down 1/4 of your total carbs when you are drinking either of these beverages.  Notice whether you feel as satisfied with the beverage as you do without it (you'll be noticing whether the non-alcoholic beverage contributes to boosting brain serotonin by nature of the fact that the beverage is a carbohydrate, but in the case of the non-alcoholic wine, it's a fruit carb and therefore may not be as satisfying - just notice). 

You could experiment with these beverages as part of your snack for example, a serving of the beverage and 1/2 to 2/3 of the usual snack portion in the form of crackers, pretzels, low fat granola bar, etc. and notice whether they control your appetite as well as other starchy or sweet non-fruit carbohydrates.

Please keep us posted!
- Nina   
Mentoring and Support / First week over, very happy with the diet
« Last post by deesseau on March 11, 2017, 03:42:52 PM »
Hello everyone! I waited to have completed one week on the serotonin diet before joining the forum.
I am very happy with it. I am a 60 years old female, recently retired. I was on antidepressants for 5 years, and stopped them in january (low dose Cipralex at the end).

So difficult to lose 40 pounds! But at least i made the first baby steps. I am very motivated now!

I have a question if someone can answer me. I like, occasionally, a non-alcoholic beer, or some non-alcoholic wine. Can i still indulge?
Ask Judy and Nina / Re: Kids and SPD
« Last post by hyehuda on March 10, 2017, 03:40:16 PM »
Thank you so much. This is really helpful.
Ask Judy and Nina / Re: Kids and SPD
« Last post by NinaFrusztajerMD on March 10, 2017, 09:02:19 AM »
Hello Hanna,

It's great you're trying to stay on top of both your and your daughter's weight before there's too much of an increase.  Both of you must be of small frame because the weights you describe fall into the "normal" range of weight for individuals of your heights. 

It's wonderful you're doing this together - we like to remind clients that when dealing with daughters and young girls in general, it's really important not to cause stress when it comes to weight and restrictive eating because of vulnerabilities for body image distortion and eating disorders.  Keep the focus on her positive qualities and insure you're spending quality time together to maintain a loving bond with each other.

What you describe for your daughter sounds really good.  I would add just one small serving of protein at dinnertime, or make sure she is eating the men's portion of protein at lunchtime.  When possible, choosing whole grain foods for snacks and meals (whole wheat or other types of grain pasta, rolled rather than instant oatmeal, sweet potato rather than white, multi-grain cereals and bread, whole grain foods for snacks). 

You are definitely on a great start and again, what you outlined for your daughter sounds very good.  Best would be have her continue to follow it and check in with her on her mood, appetite, quality of sleep, etc. and continue to check in with her therapists and other health care providers who are following her for anxiety and other conditions that someone who can physically see and talk with her is equipped to follow. 

Thanks for writing in - here's to both of you feeling your best!
Ask Judy and Nina / Re: Kids and SPD
« Last post by hyehuda on March 09, 2017, 08:24:46 PM »
Hi Nina,

Thank you so much for your detailed email and questions.
We couldn't wait to your reply so we started a week ago and we are on Phase 1 so basically we finished the first week. To help my daughter I went back to phase 1 so I can start with her and we will eat the same food every day. Before we started Phase 1 she used to eat more than me and back then I followed your phase 3 diet so I don't know the number of calories I'm eating but you can figure out the amount of phase 3 calories per day.

I weight 129 lbs and my height is 5 Ft. 6 in. My daughter is almost 9 years old and she weights today  96 lbs and her height is 53.5  (4 ft. 5 in). (On October 2016 her weight was 85 lbs and her height was  52.75 so you can see that she gained weight but not much height). I didn't capture her weight a week ago before we started the SPD phase 1. I just captured it today a week after we started the SPD.

Here is what she ate every day in the first week of Phase-1 and she seems stable and not hungry as she used to be before we started. I also eat the same amount.

-- Hot Oatmeal (3/4 cup) + 1 banana (she wants to eat the same breakfast every day because it makes her fill full until snack time and also she insist on 1 banana and not half).
-- 1 cup of soy milk (but she never finishes it)

snack (1 hr before lunch from your approved list in the book)

-- Vegetables
-- Protein  (salmon or chicken breast or lean meat) the amount for women

snack (3 hrs after lunch)

-- Vegetables
-- 1 cup of pasta + tomato souse

snack (2 hours after dinner)

She needs to lose 7 lbs.
Please advice.
Thank you so much

Ask Judy and Nina / Re: Kids and SPD
« Last post by NinaFrusztajerMD on March 06, 2017, 12:58:54 PM »
Hi Hanna,
I'm thrilled to hear you have been following the SPD way of eating and that it feels good - yes, it works best when it's just a way of eating that feels good and NOT a diet that implies restriction.  That's fantastic.

That's a great question about your daughter.  We always make sure a child is followed by a medical expert if there are any reasons for concern or specific guidelines you / she should follow.  Generally we recommend anyone under the age of 16 follow the program starting in phase II since eliminating protein can be challenging for some youngsters when they get started. The correct number of calories is important - do you have a sense of how many calories she's consuming now?  How would you compare her overall food intake to yours?  Are you on a specific phase right now?  I'm asking to get a sense of how many calories you think you might be consuming so you can know whether she'll be eating less, more, or the same as you.  Some children really benefit from eating the men's portions of protein at breakfast and lunch but all else on the eating plan the same.  Could you share your daughter's weight and how much you think would be reasonable for her to lose? 

Thanks for reaching out!
- Nina
Ask Judy and Nina / Kids and SPD
« Last post by hyehuda on March 04, 2017, 07:42:43 PM »
I read in your website in the FAQ that kids can follow the SPD. Should they follow the amount of protein/carbs/veggies as described in the book for women? Or do they have different amount?
My daughter is 9 years old and because she has anxiety disorder she tends to eat more than she really needs because this is her way to calm herself. We started CBT treatment  but in addition we have to lose weight.
By the way, I am doing the SPD for years successfully and i actually don't relate to it as a diet but as a lifestyle. This is how I talk about it with my daughter. The word 'diet' makes me to think about food and what i am missing and makes me more hungry...
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