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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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Ask Judy and Nina / Re: Not Finishing the Whole Portion
« Last post by NinaFrusztajerMD on October 20, 2017, 04:34:59 PM »
I'm glad to hear that at least on work days a smaller portion of protein is OK :-)

If you'd like to share anything about weigh-in day, please do, but no pressure to do so - keep remembering you're taking care of yourself in many ways which is wonderful.

Ask Judy and Nina / Re: Not Finishing the Whole Portion
« Last post by DebP15 on October 18, 2017, 04:42:55 PM »
Right now I'm trying a smaller protein size at lunch and just being hungry for an hour.  When I'm busy at work it's not so horrible.  ;)

Tomorrow is weigh-in day and I'm actually looking forward to it! 
Ask Judy and Nina / Re: Not Finishing the Whole Portion
« Last post by NinaFrusztajerMD on October 17, 2017, 05:23:29 PM »
Hi.  Great question.  The best thing would be to have your snack on the early side, in this case, 2 and a half hours after eating the cottage cheese and vegetable lunch.  If, after that snack, it's along time before dinner, you can have another afternoon snack followed by dinner (no after-dinner snack).  Or have just one afternoon snack then dinner (to which you'd add the remainder of cottage cheese), followed by the after-dinner snack.  I'm going with the assumption that you're staying in Phase I. 

Going forward, if this patter continues with hunger 2 and a half hours after a lunch that you cannot finish, I recommend having the lunch protein portion size at breakfast and the breakfast protein portion at lunchtime. 

Try to check in with yourself to see what your body needs and what works if you tweak the eating schedule (maintain the principles of timing the carbs and protein properly) and hopefully that will be the best guide of all. 

Ask Judy and Nina / Re: Finding The Right Snacks
« Last post by NinaFrusztajerMD on October 17, 2017, 05:17:51 PM »
Ask Judy and Nina / Re: She's Back...
« Last post by NinaFrusztajerMD on October 17, 2017, 05:17:25 PM »
This is all wonderful to hear!  Staying on track especially when there are temptations around is a success :-)  Thanks so much for sharing, and yes, we're cheering you on with joy no matter what the ups and downs are on the journey.

Ask Judy and Nina / Not Finishing the Whole Portion
« Last post by DebP15 on October 16, 2017, 05:02:02 PM »
Here I am experiencing something I'm not sure what to do about.  I usually have a cup of cottage cheese and my load of veggies for lunch, but then I feel overfull.  Today I decided to try half a cup and felt quite satisfied.  However, 2-1/2 hours later I am way hungry.  You told me it was okay to eat what I couldn't finish from one meal "in between," but in this case wouldn't that spoil the serotonin effect, having protein so close to the time of my second snack?  I know I can just hang in there for an hour, no huge deal, but I wondered if you have any ideas.  My guess would also be that others have found this same situation perhaps. 
Ask Judy and Nina / Re: Finding The Right Snacks
« Last post by DebP15 on October 16, 2017, 11:53:58 AM »
I have discovered some snacks that fit the bill and I love them so much I don't mind eating them several times a week!  I am most fond of the apple cinnamon and caramel Quaker Quakes and Stauffer's animal crackers.  Also,  I am finding that tootsie rolls for my evening snack in serotonin surge satisfied my chocolate cravings and stay within the limits, as well. 

Hope that helps! 
Ask Judy and Nina / Re: She's Back...
« Last post by DebP15 on October 16, 2017, 11:51:40 AM »
Something seems to be working much better this time around - not sure what I'm doing differently.  We were at my mom's over the weekend so of course she didn't have all my usual foods, PLUS she had LOTS of sweets around (she is 92 so she eats pretty much what she wants), but I didn't binge or even eat as much as I would here because of what she had on hand.  Plus we were helping her move a lot of things around,  going up and down stairs a LOT, so am hopeful that this week's weigh-in will be even more successful than last week's! 

Thanks for the continued encouragement! 
Ask Judy and Nina / Re: Finding The Right Snacks
« Last post by NinaFrusztajerMD on October 12, 2017, 10:50:33 AM »
Hello, and welcome back!

I hear you on needing / wanting flexibility so you'll stick with the program.  Of course, if you have a gram or 2 extra fat for a snack that will otherwise control your cravings and keep you on track, absolutely go for it.  I applaud you for being so thoughtful about it!

Not everything is clear cut when it comes to categorizing food so we simplify: corn and squash are considered a starch not a vegetable.

Beans are a bit more tricky since most are half carb and half protein (they vary in their proportions: cannellini beans and more carb than protein, chick peas are closer to half and half).  They should be counted as a protein if that's the only source of protein at lunch, for example, and have a portion large enough to satisfy the protein requirements (yes, you'll be getting the carbs but that's OK).  If you're having beans at dinnertime and counting it as a carb, have half of the carb requirement as beans and the other as rice, tortilla, bread, potato, corn, etc. to cut down on the protein that would otherwise blunt the surge in brain serotonin. 

I'm glad the book resonates with you.  It has helped many to follow some of the recipes and meal guidelines.  The other thing is, as you eat this way, you will get a sense of what foods make you feel good, what you need to eat, if there are some days you need to eat a bit more and other days you can't finish your portions because you're too hungry, there may be a day here and there you need an extra snack, some days you might exercise more than usual, etc.  It's a process and we're here to answer specific questions so I'm really glad you wrote in.

As I wrote earlier to someone today, be kind to yourself and try to be in tune with your body and how you feel as you adjust to this way of eating. 

Ask Judy and Nina / Re: She's Back...
« Last post by NinaFrusztajerMD on October 12, 2017, 10:42:32 AM »
That's fantastic you've lost weight, whatever you're doing it's working!

Sure, you can stick with the same portions and see how things go for, say, 3 more weeks, and then evaluate.  You could very well continue to lose weight in the long term if you keep things as is for the 12 weeks, or indefinitely.  It's hard to say if you'd be losing weight more slowly because if your cravings are under control, you are less likely to binge or get off track.  The key is going in the right direction and if cravings are controlled and you're losing and / or maintaining weight, that's excellent.

All sounds great, I'm happy for you that you're off to a great start :-)

Remember to be kind to yourself. 

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