65 -- That was beautiful and oh-so simple. You have articulated EXACTLY the way I want my maintenance to be. It is inspirational to see it in action with you.
Also, thank you for so beautifully expressing the JOY in eating the way we eat now. I have several friends that are convinced that I am not enjoying my life anymore, that I cannot possibly "keep this up," and that I have forgotten that "life is short." I feel sort of sorry for them because their views on the way I am living my life betrays the imbalanced perspective they have on food and role it should play in (most of) our lives. I told her yesterday, it is not so much about being "strict" with myself, but in being protective of myself. Certain foods hurt me and my ability to live and feel and look the way I enjoy looking. I intend to protect myself from those foods in order to protect all the things I have gained through this weight loss. Some people just don't get that.
SylviesGirl, couldn't agree more, my family says the same thing. This is one of those items that someone will copy from an archive one day thank you
Quote:
Originally Posted by 65X65
Thanks so much KC...I know I come out strong of opinion...but wimpy won't work for me...and suspect others who may have struggles as I did need to be honest and mean with them selves cause no one else will stick their neck out be the mean monster for them!! We need to be harder on ourselves than anyone else...and that is the simple truth.
Also- I draw a big difference between cheating on the diet and slipping up. I consider a slip up an unplanned weak moment. Some are more prone to that than others, but the head knows ... regain control ASAP...and no harm in most cases...
Planning to go off the rails is not the same thing. Sometimes I think folks think they are the same...
It is so much better (and easier)to learn how to save yourself from going over the cliff in P1......because you will find ways to use that skill set in maintenance to help you follow through with your maintenance plan. And it is and must be a plan.
You too will do great...so much thought into the process...and asking great questions so we can all participate in this important discussion.Take the pieces that you know will help you and get yourself ready. Good luck!!
kathie
Thank you Kathie, I think I will take your words and change the fact that I act like everything I put in my mouth off of plan is a 'cheat" I hate that word. It's a decision, a conscious decision made for what ever reason, comfort, tired, boredom, rebellion whatever. Accepting those decisions as a part of life and not allowing these temporary decisions to become the rule is the goal for life. Eat anything new today?
Quote:
Originally Posted by mars735
back atcha kcdoe!
The book is Secrets of a Former Fat Girl by Lisa Delaney, 2007 I stumbled across it while browsing my new favorite section of the library: self-help weight loss books. I don't agree with everything she wrote, but found some very helpful & practical ideas. My favorite was the one about practicing 'change.' It's a lighthearted, funny yet serious read.
Here's what I ate yesterday, kind of ho hum compared to the creative meals I enjoy reading here. I eat almost the same thing daily, with a little experimentation here n there. Since you opened this great thread, I've been trying & liking bigger meals less often. Also trying to conquer the 'gotta eat the whole thing' behavior with avocado:
Breakfast:
Cytosport whey protein shake with unsweetened almond milk 2:1 in strong coffee (I love Tasters Choice instant, espresso strength)
Tofu Yuba (thin sheets) wraps filled with lettuce, basil, julienne carrots, scallions, olive oil, garlic powder
1/2 navel orange (still feels like rocket juice so 1/2 is just about right)
Lunch:
Green salad/romaine,arugula, julienne raw beets & carrots, shredded red cabbage, 1/2 avocado (2.5 oz), crumbled tofu (looks like bleu cheese almost) WF Italian dressing (if eating at home, I use olive oil)
Dinner:
Broiled chicken breast with garlic powder (sounds bland but the chicken itself has so much flavor it doesn't need anything else)
Broccoli steamed in chicken broth
Butternut squash cubes roasted in coconut oil & cayenne pepper
Snack 1/2 navel orange
The avocado was a nice treat. It wasn't as hard as I thought to cut it in half and save the rest-so far. I might tackle raw nuts next. While these things aren't exactly triggers, anything that is quick to eat and tasty can pose a challenge for me.
Mars, thank you for the book suggestion!!! What are Tofu Yuba sheets? I've yet to try Tofu in any form. I have branched to veggie cheeses, sprouts, veggie pepperonis and veggies I never ate prior to this plan but haven't tried Tofu yet, what does it taste like?
Yes I too am having trouble with wanting to graze rather then eat a big meal. I'm so busy at work and spend 10 or more hours a day there so it's hard. My stomach isn't all together happy with the dairy part. Yesterday it wasn't happy so I just ate my go to muffins, but I ate a double helping to assure more of everything.
Congrats on the new meal plan so exciting that you got something from this thread love it!!!!
Carrots, those are still not allowed on phase 3 but I have one reason for being excited I can have carrots, not that I like or don't like them, but they are in everything. I love veggie medley's and they ALL have carrots.
Butternut squash cubes roasted in coconut oil, do they taste like coconut? that sounds good.
Quote:
Originally Posted by SylviesGirl
What do you maintainers do for vitamins now? It really hurts me to have to shell out for all those IP vitamins right now, but I do it because I know it is important. How and when did you go "normal" . . . or did you? Thanks.
Great question!!!! thank you I struggle with the vitamins.
Quote:
Originally Posted by canadjineh
I have always taken vitamins (my MD suggested it 30+ years ago) but because I have to be gluten free, I have researched and take my own, not IP since they can't guarantee they are GF. I take a Vitex (to help with perimenopause) and a potassium in the morning at breaky, 2 Omegas + D & a Super Multi at lunchtime. 1000 mg Extra C vitamin chewables for "dessert" after supper, and 2 Cal-Mag at bedtime to help with sleep & fat burning metabolism.
I figure my health is priceless and way cheaper than illness. I just bite the cost, lol. You can probably find equiv. supplements at a cheaper price, but check with Consumer Digest to make sure they are actually giving you the nutrients safely that they state on the label.
Food diary from Sat.
BREAKFAST Calories Carbs Fat Protein Fiber Sugar
Blue Diamond - Unsweetened Vanilla Almond Milk Updated, 10 oz 50 3 4 1 1 0
Nature's Path - Mesa Sunrise Gluten Free Cereal, 3/4 Cup 120 24 1 3 3 4
Garden of Life Raw Protein-cacao Kiss - Protein Powder, 26 grams 90 5 1 18 4 1
Sunmaid - Raisins, 1/8 cup 65 16 0 1 1 15
Add Food Quick Tools 325 48 6 23 9 20
Liana,
Thank you thank you thank you for continuing to list your meals!!
Wow this looks like you are so well behaved how long have you been on maintenance?
Doing carbs at lunch and dinner does that ever become a problem?
I had such a busy weekend and this will be a busy week at work so haven't had much time. really appreciate everyone jumping in
Thank you all !!!!
WHAT ARE YOU EATING MAINTAINERS!!!
canadajineh, I would love to eat at your table. thanks for sharing the meal details. It's very helpful!
Thanks, kcdoe! Hope things settle down at work soon. I have 2 days/week that are long & busy, so I pack things I can eat on the go. It isn't easy because I avoid pre-packaged foods. I need to get a little more creative!
I love tofu. Soy seems to be controversial & I am curious why so many people avoid it, aside from allergy/intolerance. That said, I only buy the brand that says made from GMO-free, organic, and locally grown soybeans: Hodosoy. (I'm not sure if it's available outside of California).
The tofu sheets (sometimes called yuba) are like rice papers that you use like a wrap & fill with your favorite veggies & oil or avocado, etc. You can find them in an Asian grocery store. Tofu comes in different textures: soft, firm, super firm. Since it's bland-tasting, it lends itself to all sorts of seasoning/accompaniment. I actually like the taste--very subtle nutty flavor, but most of the time I cube or crumble it & marinate briefly in my lazy cook go-to, soysauce/Trader Joe's garlic powder, or toss in a salad. Some people use it as a base to make creamy dressing in a blender.
I ate so much chicken on P1 that it seemed like a good idea to give it a rest for a little while. The docs I work with kept telling me I was putting myself at risk for kidney stones by eating 10-12 oz of chicken breast at one time. I'm intolerant to casein, a protein in milk, so I can only have very limited amounts of ANY dairy.
Re carrots, I only really like them julienned, for the color and crunch, and the fact that they were off limits for so long. Butternut squash in coconut oil...guess I like orange foods! Yes, the coconut flavor comes through nicely, added before or after roasting. A low carb substitute is Delicata squash, which looks & tastes like a winter squash but is actually in the same family as summer squash. (Butternut is not that high in carbs, though).
Breakfast (P3 style)
7-8 oz 2% Greek plain yogurt
1/3 c granola/flax
1/8 c almonds
1/2-1 c fruit (blueberries, strawberries, raspberries)
I love this breakfast. Or, more accurately, I can see myself loving this breakfast on P3. I will try the breakfast as prescribed in the P3 protocol, but this adaptation feels more like "me." Thanks for sharing.
Mars -- I appreciate the quick tutorial on tofu/soy. I actually don't mind tofu, either, and have very little explanation for why I don't make it part of my diet. You've motivated me to add it in this week. I will have to look for those sheets -- I do sometimes yearn for more hand-held/on-the-go food.
Thanks for the input on vitamins. While my tight-wad side struggles with the cost of the IP vitamins, I know they are important and doing wonders for me. I ran out and went 2 weeks on store-bought vits a couple of months ago. By the end of those 2 weeks, I was a hurtin' puppy. So I believe in the vitamins, for sure while in P1-3. I have felt so well and not been sick with so much as a head cold (excuse me while I knock on wood now . . .) since being on IP -- so I am a vitamins convert. Just want to do it right and find something I can do and live with for the rest of my life on maintenance.
Also, to start getting a handle on exactly what I am eating, I joined myfitnesspal and am logging my food. Anyone here on there that I can be "friends" with?
I love this breakfast. Or, more accurately, I can see myself loving this breakfast on P3. I will try the breakfast as prescribed in the P3 protocol, but this adaptation feels more like "me." Thanks for sharing.
Mars -- I appreciate the quick tutorial on tofu/soy. I actually don't mind tofu, either, and have very little explanation for why I don't make it part of my diet. You've motivated me to add it in this week. I will have to look for those sheets -- I do sometimes yearn for more hand-held/on-the-go food.
Thanks for the input on vitamins. While my tight-wad side struggles with the cost of the IP vitamins, I know they are important and doing wonders for me. I ran out and went 2 weeks on store-bought vits a couple of months ago. By the end of those 2 weeks, I was a hurtin' puppy. So I believe in the vitamins, for sure while in P1-3. I have felt so well and not been sick with so much as a head cold (excuse me while I knock on wood now . . .) since being on IP -- so I am a vitamins convert. Just want to do it right and find something I can do and live with for the rest of my life on maintenance.
Also, to start getting a handle on exactly what I am eating, I joined myfitnesspal and am logging my food. Anyone here on there that I can be "friends" with?
Congratulations on your success! Please feel free to friend me on MFP user name mars735! But only if you promise not to squeal about my peanut slip the other day, lol!
Breakfast (P3 style)
7-8 oz 2% Greek plain yogurt
1/3 c granola/flax
1/8 c almonds
1/2-1 c fruit (blueberries, strawberries, raspberries)
Lunch
2 c greens
5 baby carrots
5 cherry tomatoes
1/2 bell pepper
1/2 c cucumber
1/8 c low fat feta
1/8 c sunflower seeds
6-8 ozs chicken
Walden Farms dressing
Dinner
6-8 oz grilled tuna steak with lemon pepper
2-3 c cauli mash
Snack
IP bar
100 calorie pack almonds
Vachinyc-
I do very similar to this but have 3 breakfast I rotate...one is egg whites and veggies omelette or fritatta and a tbs of mozzarella cheese...and another for on the run days use a RTD shake mixed with 1/2 C almond milk & instant coffee to dilute the sweetness and make a latte...
Last week I mentioned buying a milk frother...SOO worth it. I wish I'd had it when I was doing 2-3 shakes a day!!!
Mars -- I appreciate the quick tutorial on tofu/soy. I actually don't mind tofu, either, and have very little explanation for why I don't make it part of my diet. You've motivated me to add it in this week. I will have to look for those sheets -- I do sometimes yearn for more hand-held/on-the-go food.
Also, to start getting a handle on exactly what I am eating, I joined myfitnesspal and am logging my food. Anyone here on there that I can be "friends" with?
SylviesGirl: I am on MFP as you may be able to tell from my copied food diary. My name is the same on MFP - Canadjineh - and you are welcome to friend me - send me a message as to who you are ie: from 3 fat chicks - as I don't generally friend randomly and like to make sure we have some goals or lifestyle in common.
Liana
Last edited by canadjineh; 04-08-2014 at 12:20 PM.
Reason: crappy spelling error...what's wrong with me today lol.
Liana,
Thank you thank you thank you for continuing to list your meals!!
Wow this looks like you are so well behaved how long have you been on maintenance?
Doing carbs at lunch and dinner does that ever become a problem?
I had such a busy weekend and this will be a busy week at work so haven't had much time. really appreciate everyone jumping in
Thank you all !!!!
WHAT ARE YOU EATING MAINTAINERS!!!
Hi & thanks back. I have been on maint. for 6 weeks (actually lost a lb on this style of eating). I realize not everyone can eat the large amount (relatively speaking) of carb grams that I do, but it works if I am conscious of not doing high carb with high fat in one meal (except breaky - where it doesn't really matter, apparently).
That means that I have to plan my meals around my starch carbs, ie: potato, or pasta, or rice. I decide what I want to eat with those things - no creamy, or cheesy sauces, using 0% greek yogurt or regular 0-2% yogurt in place of sour creme (14% fat -YIKES), very tiny amounts of avocado or nuts (or none at all at that meal).
BUT that means I can go crazy with veg & fruit of any sort - use the carrots, peas, green beans; make a mixed fruit salad for dessert, topped with a dollop of flavoured yogurt. Usually I find Asian food (Chinese - not deep fried tho - Indian - except butter chicken - Thai) or Spanish/Mexican food ie: Paella, Chili stuffed baked potato, or similar to be the easiest to fit in this category.
Lunches tend to mean nuts & seeds, cheeses, fattier meats like a bit of dried salami or pepperoni, whole eggs instead of mixed with egg white, along with lower carb veggies and no fruit. My fave lunch out is Wendy's (Canada) Apple Pecan Chicken with EXTRA Blue Cheese Crumbles. Yes, this has some chunks of apple and a sprinkle of cranberries but not enough to cause a problem. Sometimes I even bring extra nuts, lol.
So far so good...
My biweekly check in with my coach happens on Monday - when I will get my 'grad' picture taken for their success board. My weight is still on track.
RE: tofu...
My fave is called Sea-fu and has sea vegetables in it (yeah, seaweed) - it is organic so no GMO and extra firm so I can slice it into steaks and barbque or broil with a tad EVOO brushed on. AND good flavour - not so bland as regular. It is made by SilverKing Soya Foods in Nelson, BC and has bull kelp, hijiki, dulse, and arame in it. Full of good minerals and vitamins and doesn't taste 'fishy.'
Last edited by canadjineh; 04-08-2014 at 12:17 PM.
Reason: added tofu info... :)
B- Non-fat plain Greek yogurt 5.3 oz with 10 raspberries, Ezekiel English muffin with 1/2 TBSP light butter and 2 turkey sausages
L- 2 cauliflower taco shells with 2 light Swiss laughing cow cheeses and 5oz roast beef
D-Big Mac in a bowl (still have this from the Phase 1 days LOVE IT!) with 5oz ground veal, romaine lettuce, cooked zucchini thrown in, minced onions, pickle and 2TBSP regular thousand island dressing, classic cooking lite broccoli soufflé 5oz
S-Ideal Protein salt and vinegar crisps
S-4TBSP PB2 and a Quest Chocolate Brownie Bar
I do very similar to this but have 3 breakfast I rotate...one is egg whites and veggies omelette or fritatta and a tbs of mozzarella cheese...and another for on the run days use a RTD shake mixed with 1/2 C almond milk & instant coffee to dilute the sweetness and make a latte...
Last week I mentioned buying a milk frother...SOO worth it. I wish I'd had it when I was doing 2-3 shakes a day!!!
65: Ohhh. A frother...that sounds wonderful. I never thought of that. Great idea for a heartier feeling shake. (I think I love the new appliances on IP some days as much as the weight loss) I do need an on-the-run breakfast - this is helpful. Instant coffee granules or make a cup and add?
Quote:
Originally Posted by jelliehel
Hi All!
Here's the menu for today:
B- Non-fat plain Greek yogurt 5.3 oz with 10 raspberries, Ezekiel English muffin with 1/2 TBSP light butter and 2 turkey sausages
L- 2 cauliflower taco shells with 2 light Swiss laughing cow cheeses and 5oz roast beef
D-Big Mac in a bowl (still have this from the Phase 1 days LOVE IT!) with 5oz ground veal, romaine lettuce, cooked zucchini thrown in, minced onions, pickle and 2TBSP regular thousand island dressing, classic cooking lite broccoli soufflé 5oz
S-Ideal Protein salt and vinegar crisps
S-4TBSP PB2 and a Quest Chocolate Brownie Bar
Jelliehel: I LOVE Big Mac in a bowl too - excited now to add tomatoes and use real onions
I think I'm going to have to try the cauli taco shells... And PB2. I've noticed it can be dangerous (for me) to have peanut butter or almond butter around too often. One spoonful snack so easily leads to another and another.
I don't really do a big fun day but I've had some fun meals or half days. Even one fun 'weekend'. I do seem to notice after alcohol in particular, that I'm hungrier the next day -regardless of whether the next day is a P1-style day or more like a P3 day. Hmmm. I love wine though so I'm going to have to work it out
One thing my coach has helped with is "don't be afraid of good fats" I was sort of still in the 90s mindset there. adding good fats - within reason - has helped me stay satiated. And, no gains.
65: Ohhh. A frother...that sounds wonderful. I never thought of that. Great idea for a heartier feeling shake. (I think I love the new appliances on IP some days as much as the weight loss) I do need an on-the-run breakfast - this is helpful. Instant coffee granules or make a cup and add?
I make the smallest cup my k- cup machine makes.. Then add some decaf tasters choice..then the shake and stir...heat gently in the micro wave.. And the almond milk takes 90 sec to heat and froth in the espresso frothier. I got that at Williams Sonoma, but saw it on internet...I think through amazon as well...it was $99 both places. It's shiny stainless steel ...looks sharp and is fairly small.
I think I do more salad than you though...sometimes even put my eggs on greens with celery and bell,peppers !
65: Ohhh. A frother...that sounds wonderful. I never thought of that. Great idea for a heartier feeling shake. (I think I love the new appliances on IP some days as much as the weight loss) I do need an on-the-run breakfast - this is helpful. Instant coffee granules or make a cup and add?
Jelliehel: I LOVE Big Mac in a bowl too - excited now to add tomatoes and use real onions
I think I'm going to have to try the cauli taco shells... And PB2. I've noticed it can be dangerous (for me) to have peanut butter or almond butter around too often. One spoonful snack so easily leads to another and another.
I don't really do a big fun day but I've had some fun meals or half days. Even one fun 'weekend'. I do seem to notice after alcohol in particular, that I'm hungrier the next day -regardless of whether the next day is a P1-style day or more like a P3 day. Hmmm. I love wine though so I'm going to have to work it out
One thing my coach has helped with is "don't be afraid of good fats" I was sort of still in the 90s mindset there. adding good fats - within reason - has helped me stay satiated. And, no gains.
Speaking of cauliflower tortillas, I made fish tacos using cauliflower tortillas for dinner last night and they were so yummy! I made a blackening spice and liberally seasoned my tilapia filets which I cooked in some grapeseed oil on the stove top. I then made a coleslaw dressing in my magic bullet by changing up Rainbow's mayo recipe, subbing apple cider vinegar for the lemon juice and ading stevia drops and some celery salt and mixed that with chopped cabbage. I also mixed up a different batch of the mayo and left out the mustard and added seasonings to mimic ranch dressing, plus added some Franks Red Hot. I drizzled this on my taco as a dressing over the fish and topped it with coleslaw. This was seriously delicious!
Today's IP Maintenance menu
back atcha kcdoe!
love it!!!! 
Liana
