Journal Entry Livestrong

Today, I feel... very very tired. Couldn't sleep last night. I was up until 2am. I would attribute it to a 6pm metabolism booster I took. Had me awake cleaning, computing...everything but sleeping. Very emotional day today. Great workout after work though. I feel good now and less stressed. Hope tomorrow is a better day.

Food Item Servings Cals Fat Cholest Sodium Carbs Sugars Fiber Protein


New Vitality Royal Greens Ultra Blend 1.00 30 1g 0mg 30mg 3g 1g 0g 2g

Futon-X Whey Protein 1.00 120 2g 40mg 60mg 3g 2g 0g 23g

Bananna Bananna 1.00 110 0g 0mg 0mg 29g 21g 4g 1g

Quacker Weight Control Oatmeal 1.00 160 3g 0mg 270mg 29g 1g 6g 7g

All Whites Egg Whites 1.00 30 0g 0mg 95mg 1g 0g 0g 6g

egg 1.00 70 5g 215mg 65mg 1g 0g 0g 6g

Baked Salmon 1.00 253 10g 78mg 73mg 1g 0g 0g 37g

Tossed Salad 1.00 15 0g 0mg 7mg 2g 0g 0g 1g

Futon-X Whey Protein 3.00 360 5g 120mg 180mg 9g 6g 0g 69g

Journal Entry Livestrong.com

Today, I feel... more energized than I did yesterday. I left work feeling drained, forced myself to put on the workout clothes. I pumped up the workout music and the treadmill incline to 10% and walked for 40 minutes. It felt great, exhilirating and energizing!

I love my trainer

Just wanted to add..for the sake of "self" that I absolutely love my trainer (smile) and know that he only wants what's best. It must be difficult to have to adapt your style of training to all of the differing personalities...so for those reasons, he's forgiven (smh). 

Personally I do thrive on positive reenforcement moreso than the negative.  If I know I'm pleasing you by doing a great job (pleasing myself included) I will strive harder to maintain consistency.  Some  ppl can thrive off of defeat , but not me!

So I wanted to remind myself of what an awesome job my trainer's doing and it's all greatly appreciated!

Journal Entry March 12, 2010- Scale War

ugh - have to write all of that again


posted by lyric35 on 7:32 am

My post disappeared!

Beginning again LOL (not really smiling). I'm new to the group but have been enjoying all of the great advice and wanted to bring some questions .... help1

1. What is the best time to weigh yourself? I celebrated reaching the 70lb mark a few days ago however last night I was weighed by my trainer at 7:30 PM and weighted 4 lbs more. I weigh myself at home, first thing in the morning. He said it's not realistic to weigh yourself in the morning because your body is empty and you've burned everything off that you've eaten the day before. What's your opinion?

2. How do you handle when you're not meeting the expectations of your trainer? He would like me to havelost 100 lbs by now (it's been a little over a year), but I'm just happy to be 70 lbs lighter than I was a year ago. The result is that whenever I'm weighed, he ALWAYS says that I'm behind schedule. Well is it possible to "catch up" safely? I told him that I'll always be behind on his schedule. It's realistic to have set backs and plateaus isn't it?

3. I struggle as many on this forum do of not eating enough calories. Does anyone have advice on how to break the psychological fear of eating more food? (some ppl would never understand our battles! lol) My daughter laughs because I set alarms to remind myself to eat! I am almost sure that according to the advice given on this panel, that if I increased my caloric intake, I would increase my rate of weight loss. I just can't think of anything more to eat that's good for you. It already feels as though I'm just eating all day on this schedule of every 3-4 hours.

Please help a sinking heart....

(I'm copying incase I need to past this time!)
by mmarkm63 on March 12th 2010 at 8:10 am
Comments by Livestrong.com readers: Group-Free & Practical Exercise Advice Group

Hello!

1) This is NOT a scale-friendly group. The scale lies to you. Use a measuring tape. The number on the scale is not very important.

2) Your trainer may like a good many things, but YOU are the one paying him. You can meet or break any "expectation" you want to. Perhaps his schedule isn't real;istic for your situation. He's just a trainer...

3) You have to... HAVE TO... stop thinking in outdated terms. You must eat more to lose weight. When you are big, the starvation thing works at first, but ultimately you are doing yourself more harm than good.

Improve your body composition. Think in those terms. There is SO much more to this than merely "losing weight".

by AerBear on March 12th 2010 at 8:10 am

hey Lyric, Congrats on the weight loss so far! Amazing job and keep up the good work! In my opinion (take it for what its worth, definitely get the opinions of mmark, Swizz and Heidi though incase I am wrong), but I think in a way #2 and #3 on your post are semi-related. You probabaly haven't lost as much as your trainer would like because you aren't eating enough calories. Those two definitely go hand in hand. As mmark says, you need fuel for the machine. On the flip side though, don't let your trainer discourage you. 70 pounds is a wonderful accomplishment. While your trainer feels you may be behind, you still have done a great job so far, so keep reminding yourself of that. In terms of upping your calories, things like adding EVOO to veggies makes a huge difference. You are getting good fats and extra calories, but don't feel like you are consuming tons of food. Eventually you will need to get away from the mind set that eating lots = being fat. Eating the right kinds of food at the right calorie level for your body will actually help you to loose more weight so that your body isn't in starvation mode (subsequently hanging on for dear life to the excess fat to "feed the machine"). Personally I've been upping my calories the last little while. I eat 5 meals a day, i'm never starving and I actually feel much better overall in doing so. The machine works hard all day long, why not give it a treat every few hours for the hard work? Things high in protein would be like cottage cheese, almond butter on some sprouted grain bread, leafy greens, greek yogurt etc. are all good ways to get some good things into your body at good calorie levels too. Just some suggestions from my personal experience. Hopefully you are seeing how everything is kind of related here? Anyway, I wanted to stress again: no need for a heavy heart! The way I think of it is, it took a long time to get to the place where you felt you needed to "loose weight". So it only makes sense that it will take time for it to come off. Keep your chin up and good luck :)

by Erikan44095 on March 12th 2010 at 8:14 am

First off, congrats on the weight loss. That's a huge accomplishment that you have every right to be proud of. You've lost the weight at a healthy rate which will make it easier for you to keep the weight off. Keep up the great work. Sorry can't provide any advice to your questions as I'm still learning alot too.

by bigj9901 on March 12th 2010 at 8:21 am

1. I always weigh and test body fat first thing AM (after the morning paper work, before breakfast). To me it makes more sense to do it when your body is empty. What you eat and drink is going to vary from day to day and is going to be reflected in your numbers so why not remove those variables all together and do it when your on empty.

2. If you are happy with the results thats what really matters. 70 lbs in a year is almost 6lbs/month. Sounds pretty impressive (and sustainable) to me.

3. I got over my fear of eating too much by taking on a bodybuilding mentality. I went from wanting to weigh as little as possible period to wanting to weigh as much as possible and mainting low body fat.

by mstasiak333 on March 12th 2010 at 8:40 am

Lyric - sounds to me like you are doing awesome. Fire your trainer and find a new one - sounds negative. Getting healthy should be a positive rewarding experience. You are doing wonderful things for your body and for in turn for those you love and who love you! What a great example you are to your daughter. We do this on our own schedules and play by our own rules. You are the one in charge here, not him. You are the boss and he works for you, not the other way around. Would you let your pest control service or house keeper or (fill in the blank) come in your house and make you feel bad? Heck no! As far as eating more....I too am conditioned to think that eating = bad. But "conditioning" is all it is, doesn't mean it's true. I'm trying to combat this by thinking of eating as a positive thing. Fueling and nourishing my body is good, because I care about my self and respect my body. So far this is working. Maybe it will for you to? Good luck!!!

by fitfortheking on March 12th 2010 at 8:52 am

If I'm going to weigh myself (I don't do it regularly) it is ALWAYS first thing in the morning, before I eat or drink anything. I am a personal trainer as well. It is my job to help my clients reach THEIR goals, not my goals for them and it is also my job to encourage them along the way. If your trainer can't be happy with you over the 70lbs. and only focuses on the fact that you are "behind schedule" at each weigh in, it may be time to get a new trainer. One that will make you feel good about how far you have come and not focus on how far you have to go. Don't worry about catching up to his schedule. It's your body and you are paying him. If you don't want to get a new trainer, you definitely need to have a conversation with him about his negative attitude.

Edited by fitfortheking, on March 12th, 2010 at 8:53 am.

by MarcyV on March 12th 2010 at 11:22 am

Awesome job on losing 70 pounds and become so much healthier. I'm going with the general theme here...fire your trainer if that is his (her) attitude. This isn't his journey, it is yours. If you are happy with your progress, and you certainly should be, then his job is to support and celebrate with you. His...you are behind....attitude does not sound encouraging to me. I need someone to push me to work harder, but not push me into quitting. Good for you that you've stuck with it this long in the face of that b.s.

Getting healthy is so much more than a number on a scale. Yes, I still use the scale as ONE way to measure my get healthy journey and when I weight myself it is the same way I was born, naked, first thing in the morning. But I am cetainly not using it as my own or even my most important measure of success. I look at my health, how I look, my measurements, how I feel. They say a lot more than a number on the scale can about me.

Good luck. If you haven't done so already, you may want to consult with a nutritionalist to help you figure out how to eat in a healthy manner to reach your goals.

by HeidiTheOni on March 12th 2010 at 11:33 am

Super job on the weight loss! 70 pounds is fantastic and if you're happy with that, that is the most important thing. Mark, AerBear, and the others have made some good points and given some great advice.
It seems a little to me that your trainer measures his success based on how the client does. You are on your own schedule, don't try to meet someone else's if you are happy with how things are going. Keep your trainer if you like him, just remind him that this is your journey, not his, and you will get where YOU want to be at your own pace.
I personally have stopped playing a numbers game with the scale, I look to my measurements, and body comp as a better way to measure my accomplishments now. If you are going to weigh yourself, I think it's best to do it at the same time of day, once a week, under the same conditions, at least this way you might get a little consistency.

I lost 65 pounds last year by eating regularly spaced meals and sticking within my calorie target. I eat back most of my exercise calories and eat 6-8 times a day, spreading my calories throughout the day. It's easier to make sure you eat enough this way and it's really the best way to keep your metabolism running high. As others suggested, you can add some calorie dense foods if you need to, nuts/avocados/good fats...you don't have to eat a lot of those kinds of things to bump up your calories.

One last bit of advice, try to eat as clean as you can. Avoid artificial sweeteners, chemical preservatives, and heavily processed foods as much as you can. I know it's not always easy but doing this little by little will pay off. Best of luck and welcome to the group!

Just wanted to thank all of you sincerely for pulling me out of the deep depths last week! I went to my workout on Saturday morning and one of the other trainers "leaked" that my trainer was talking about how good the scale was to me. I stood there with open mouth and just stared at my trainer before lighting into him about how important positive reenforcement and encouragement motivates me to work harder!!! It was an open door that I gladly walked through. I couldn't believe that he had the nerve to be happy about it once I left the gym! I told him that "reverse psychology" DOES NOT work with me. So thank you all for your wonderful encouragement and great tips on when to weigh and on advice on when the scale is and isn't my friend!

Now for another interesting question: Does anyone experience the fragrence of amonia when they're working out an an intense level? What's the take on that?

Thanking this group

Jada-

Journal Entry from Livestrong.com

Today, I feel... really really good- we rested. Awoke bright and early and got in some worship time! Looking forward to tonights calorie burn. I have to step up my protein. Yesterday I was only at 12.33%. I could've boosted that with a protein supplement post workout.

Well I had a great workout! Did strength training for 35 mins and then 30 mins. of interval eliptical training. Within 30 minutes I had my post workout Whey Protein this time to up my protein percentage for the day! Eggplant paresan from Trader Giottos was for dinner. Instead of 1 serving I chose to eat 1/2.

Breakfast was the usual ruby red, however for the past 2 days I've been adding vegetables- this morning I added a celery stick, about 8 baby carrots, 1/2 banana.

 

Breakfast: Weight control oatmeal, greek yogurt-banana strawberry

 

Lunch: Salad with strawberries, mandarin oranges with rasberry vinegrette dressing (yum)

Desert- 100 calorie pack of chocolate covered almonds.

 

Dinner: eggplant parmesan!
 
Plan to try my airpopped Yoder Popcorn later!
 

Journal Entry

Today, I feel... Really good! I dropped 2 lbs since Sunday so I'm excited. I may get weighed by my trainer today so I wanted to make sure I was on target and knew what to expect.
This is not an easy journey, but the successes certainly give you the fuel to keep going. The compliments help too even though in their absence, I have to remember that I'm doing this for ME.  If noone ever took notice, I'm doing it for me...to feel better and live longer....and run with Alivia.

Journal Entry/ LiveStrong

Today, I feel... Today, I feel... Content, but sleepy as usual. I usually fight day-time sleepiness extra hard during this premenstrual period. I also have a high craving for POPCORN! I ordered an air popper today that should arrive by Friday! Yeah!


Getting my mind in the position to workout when I get home! If I can do 50 minute eliptical interval training, I'll be in a real good place!
 
Calorie goal: 1,045; calories consumed: 566; calories burned: 825
Net calories: -259

March 3rd, 2010 Your Total


Meal Item Brand Item Name Calories Sugars Carbs Fats Protein Cholesterol Sodium Dietary Fiber Your Servings Calories Sugars Carbs Fats Protein Cholesterol Sodium Dietary Fiber

7am Fiberwise Powder 50 6g 12g 0g 0g 0mg 10mg 5g 1.00 50 6g 12g 0g 0g 0mg 10mg 5g

7am New Vitality Ruby Reds 30 1g 0g 1g 0g 0mg 50mg 1g 1.00 30 1g 0g 1g 0g 0mg 50mg 1g

breakfast 1 Scrambled Egg 70 0g 1g 5g 0g 215mg 65mg 0g 1.00 70 0g 1g 5g 0g 215mg 65mg 0g

breakfast All Whites Egg Whites 30 0g 1g 0g 6g 0mg 95mg 0g 1.00 30 0g 1g 0g 6g 0mg 95mg 0g

breakfast Sunmaid Mini Snacks Raisins 45 10g 11g 1g 0g 0mg 0mg 1g 0.25 11 3g 3g 0g 0g 0mg 0mg 0g

breakfast Skim Milk 80 12g 12g 0g 8g 5mg 120mg 0g 0.50 40 6g 6g 0g 4g 3mg 60mg 0g

breakfast Quacker Weight Control Oatmeal 160 1g 29g 3g 7g 0mg 270mg 6g 1.00 160 1g 29g 3g 7g 0mg 270mg 6g

lunch Tossed Salad 15 0g 2g 0g 1g 0mg 7mg 0g 1.00 15 0g 2g 0g 1g 0mg 7mg 0g

lunch Blue Diamond Whole Almonds 160 1g 6g 14g 6g 0mg 0mg 3g 1.00 160 1g 6g 14g 6g 0mg 0mg 3g

dinner Peas 55 4g 10g 0g 4g 0mg 81mg 3g 1.00 55 4g 10g 0g 4g 0mg 81mg 3g

dinner White Sauce 61 0g 5g 4g 2g 1mg 99mg 0g 1.00 61 0g 5g 4g 2g 1mg 99mg 0g

dinner Garofalo Whole Wheat Pasta 190 2g 33g 1g 8g 0mg 20mg 4g 1.00 190 2g 33g 1g 8g 0mg 20mg 4g

evening snack Pop Secret 94 % Fat Free Popcorn 110 0g 23g 2g 3g 0mg 290mg 4g 1.00 110 0g 23g 2g 3g 0mg 290mg 4g

Exercise                             Minutes Calories Burned Heart Rate Distance

Elliptical trainer: general     60                   990                    148           0


Totals


Calories   Sugars    Carbohydrates    Fat       Protein    Cholesterol     Sodium           DietaryFiber

982.25      23.50g           130.96g       29.74g   41.16g        218.72mg     1,046.06mg            26.25g





Wrapup

Calories Allowed 1,044.72

Calories Consumed 982.25

Calories Burned 990

Net Calories -7.75

Wednesday- Hump day

7:30 AM 24 Oz water
Ruby Red, Fiberwise

10:00 AM Breakfast Weight control oatmeal, raisens, coffee, egg whites

12:30 PM 24 oz Water

3:30 Lunch: Salad, turkey slices
1 serving of almonds
Snack: 1 Attain Bar

Tuesday March 2, 2010 In transition into Phase 2

Placed order for more Royal Green and Phase 2 supplements (bumped up to phase 3) because I'd been doing so much prior to beginning the F.E.W. program.

7:15 AM 24 oz water

Ruby Red, Fiberwise and 1 scoop of Fulton-X Protein mix

10:00 breakfast  Weight control Cinnamon Oatmeal, raisens

12:45 PM 24 oz water

2:00 PM Lunch  Salad (turkey, cucmbers, tomatoes,) Balsamic Vinegrette Dressing, Attain Bar

7:00 24 oz water with workout

8:00 PM Dinner wheat pasta, mushroom, fishy something, peas in white sauce
10:00 PM Low fat Popcorn.....

Monday March 1, 2010

7:30 AM 24 oz water
Ruby Red, Fiberwise

11:00 AM Breakfast : Cinnamon weight loss oatmeal, raisens

1:00 PM 24 oz water

2:30 pm lunch: Mixed vegetables, barbecue hash......

6:30 PM 24 Oz water

7:30 PM Dinner: wheat pasta, mushroom, something fishy in a cream sauce

10:00 PM  I gave in to the urge to eat Homestyle Popcorn (regular and then 2 snack bags)!!!!

Really Day 30??!!!! February 23, 2010

Well I missed logging some important food into my log. I KNOW that it's because of this valley experience I've been in. My body has felt completly depleted of energy and while my motivation didn't leave, it was certainly waning. Honesty is best! During my valley experience, surprisingly I actually lost 2 lbs! While the F.E.W. motto was no pasta, potatoe or rice, I hate to say it, but pasta snuck itself into my diet on 2 occasions...though in small amounts. I'll be entering Phase 2 which allows the consumption of these food groups so I guess I just re-introduced them a little early (smile).

So I'm glad about this renewed vigor that I'm feeling and believe me, I'm going to ride it for as long as it lasts. The morning workout (see Journal) helped relieve some stress. Reminded me of another benefit of excercise!

Todays menu:

6:30-7am 24 oz water during workout
7:00 Royal Green (last scoop)
        Royal Red
9:30 Breakfast Banana Bread weight control oatmeal, raisens
        coffee
2:00 PM Lunch slice of turkey meat loaf, salad (didn't taste good)
               apple slices

Day 19 on F.E.W. February 12, 2010

7:45 AM Royal Green/Red

24 0z water

12:00 late breakfast: Oatmeal, raisens, berries, almonds (1 serving)

12:45 24 Oz water

3:20PM Snack Apple
Went to grocery store hungry! Never Never do that! I picked up Pop Secret light snack size popcorn, 100 calorie pack gold fish........

6:30 16 oz water

8:00 PM Dinner sausage and peppers, coleslaw........sabatoge... Harold made fries......ugh ugh ugh ugh ugh I ate some! ugh ugh ugh ugh

Day 18 on F.E.W. February 11, 2010

8:00 24 Oz water

Royal Green/Red Combo

10:00 AM Breakfast : Oatmeal, 3 slices of honey dew melon

3:00 Lunch  1 cup of salad, mushrooms, tomatoes, baked salmon

7:00 PM Dinner: Chicken flat bread sandwhich with tomatoes and letuce, Wedding soup

Late night munchies: 11:00 PM plain popcorn..... I really tried

Day 17 on F.E.W. February 10, 2010

8:15 AM Royal Green/ Red

24 Oz water

1:00 24 oz water

3:00 PM Lunch chicken wrap with raw spinach salad

6:00 24 oz water

7:30 PM Dinner baked salmon, corn on cob and spinach/mushrooms

Day 16 on F.E.W. February 9, 2010

7:15 am Royal Green/Red, Banana

24 0z water

12 Noon Breakfast: Oatmeal, raisens, grapefruit

12:30 24 oz water

4:30 Lunch:  Chicken, lima beans and corn, peach greek yogurt

6:00 24 oz water

7-8:45 workout

9:00 PM Dinner Baked Chicken, eggplant and zuchini, 10 almonds

Day 15 on F.E.W. February 8, 2010

7:15 AM Royal Green/ Red combo

4 oz of water

11:AM Oatmeal and berries, scrambled egg whites, 1 whole egg

28 oz of almonds

12:30 24 oz of water

2:45 PM Lunch Chicken Salad

6:00 PM 24 oz water

Harold and I hit the gym at 7:30 PM

9:15 Dinner  turkey, lettuce, tomatoe, cucumber pita sandwhick

Day 12 on F.E.W. January 5, 2010

Even though I didn't have to go to work today, I found myself waking bright and early! Yippee! (That doesn't sound very mature does it?) Maybe this is the year I'll finally grow up!

7:00 AM 24 Oz of water
7:30 Royal Green/Red combo with 2 scoops of Fiber wise and 1/2 banana
9:00 Breakfast egg white omlet with cheese, coffee

Day 11 on F.E.W. Thursday Februar 4, 2010

7:15 AM Royal Green/ Red Combo

Had to go to award breakfast ceremony, so I put off drinking my 24 oz of water until after I reached work

9:00 AM 24 oz of water
10:00 AM Breakfast: Weight Control Oatmeal, mixed fruit, banana, coffee
12:00 Lunch A friend brought me a Cup Salad for my birthday! Yippee!!!! However.... in this cup salad is bacon and cheese and honey mustard dressing!  Not the best choices hunh? Enjoy! It's my birthday!

3:00 PM left for game at Liv's school and then off to travel game out of town.  In the car I snacked on Pita Chips

6:15 PM  Turkey Flat Bread Sandwich from Dunkin Donuts

10:00 PM Dinner Chicken Pita sandwhich 1/2 with cucmbers, lettuce and tomatoes

small slice of caramel cake from lil brother Derrick and Sis Paulette! Yum- HAPY BIRTHDAY TO ME!

Day 10 on F.E.W. Wednesday February 3, 2010

7:45 Royal green/red combo

24 oz water

11:00 Breakfast  Raisen Bran, egg whites scrambled, greek yogurt

12:45 pm 24 oz water

3:30 Lunch Left over chicken stew again- I love it so much!
Green apples slices

Day 9 on F.E.W. Tuesday February 2, 2010

7:15 AM Royal Green/ Red Combo

24 oz water

11:00 AM Breakfast:  Oatmeal (wt control), dried berries
11:45 AM Grapefruit

12:45 PM 24 oz water

2:45 PM Lunch  Left over stew with chicken, spinach, carrots, tomatoes
3:30 Greek Yogurt

Protein Drink post workout

10:00 Dinner (After gym workout) Grilled chicken, brocolli, squash and cheese- umm umm good!

Day 8 on F.E.W. Monday February 1, 2010

7:15 AM Royal Red/ Green Combo/ Fiberwise (1 scoop)

18 oz water

11:30 AM Breakfast Raisen Bran Cereal, scrambled egg whites (2) 1 whole egg

Decided to switch up this morning on the cereal. I understand the body gets used to eating the same thing so it's good to add variety.  I can personally eat the same thing over and over and over....

12:30 24 oz of water

2:45 PM Lunch: Left over carrot, spinach, onion chicken "stew", Strawberry Greek Yogurt

6:00  crave blocker bar

24 0z water

7:30 PM Dinner pork chopsmarinated in honey dijon mustard, mushrroms, green beans,carrots in balsamic, succotash (lima beans and red pepprs)

popcorn

Sunday Day 7 on F.E.W. Sunday January 31, 2010

Sunday morning began late for me. Watching movies late into the morning really throws me off for the next day!
Woke up late so had 24 oz water at 10AM

Royal Red/Green combo

12:30 ish  egg, cheese, mushroom omlet with 1 slice of bacon on top

24 oz water

Vitamins

4:30 Popcorn (and a movie, "White out")
7:30 Dinner carrot, spinach, onion chicken "stew".

8:00 PM 24 oz water

Thrown off schedule a little on this day!  Can't wait to get back on track for the week...though I enjoyed my cheat day snacks!

Day 6 on F.E.W. CHEAT DAY Saturday January 30, 2010

Well I'm up on this snow ridden cold winter morning at 8:00 AM- wasnt risking oversleeping for our 10 AM workout session!  I'm supposed to drink my water portions at the same time everyday, but at 7AM I wasn't thinking about getting up and drinking water! so.....

8 am 24 oz of water

8:15 AM Ruby Green/Ruby Red combo

9:00 am Breakfast Oatmeal weight control oatmeal
12:30 Snack Protein Drink and crave blocker at gym
4:30 PM Lunch Tuna salad on whole wheat crackers (does this count as bread?)
7:30 PM Dinner Turkey burgers (no bread) with mushrooms and onions (Jennie O Turkey burger meat) It was delicious!

3 CHOCOLATE TRUFFLES, HOMESTYLE POPCORN

The "Food-Mood" Connection

The "Food-Mood" Connection

by Jill Fleming, MS, RD (revised 31 January 2007)

Food intake does affect mood due to biochemical messengers in the brain called neurotransmitters. They can control mood, appetite, thoughts and behaviors. The most food sensitive neurotransmitters are serotonin, dopamine and norepinephrine.

Questions you may have include:

 •What do neurotransmitters do?

•What can be used for tiredness?

•What can be done about mood swings?

This lesson will answer those questions. There is a mini-quiz near the end of the lesson. Health Disclaimer

Serotonin, dopamine and norepinephrine

Serotonin is responsible for the calming and relaxation states with a general sense of well being. High levels of serotonin can cause a person to feel sluggish and drowsy. Low levels of serotonin will cause intense food cravings. Serotonin is released in the brain as a result of eating carbohydrates such as fruits, breads, grains and vegetables to a lesser extent.

Dopamine and norepinephrine are responsible for alertness, increased energy with quicker, more accurate reaction times. Protein consumption causes these two neurotransmitters to be released in the brain. Good protein sources include meat, chicken, fish, nuts, soy products, eggs and dairy products.

Tired after lunch

If you find that you are usually tired shortly after lunch, you may need to add 3-4 oz of protein to your noontime meal. Conversely, if you have trouble sleeping at night, you may want to limit your protein and increase your carbohydrates at your evening meal.

Overeating, regardless of the protein content of the meal will cause drowsiness. Think about how sleepy you were after eating your large Thanksgiving dinner. This phenomenon happens because blood flow is redirected to the stomach, to handle the food overload, and away from the brain. Light meals, containing 300-500 calories, is the ideal amount of energy to maintain peak performance.

Endorphins are natural tranquilizers which are released with exercise and through the consumption of chocolate. Chocolate contains a chemical called phenylethylamine that is responsible for the endorphin response that is similar to the feelings experienced with a hug or being in love.

Note: Recent studies have shown that chocolate can call us a completely opposite effect in some people, and especially those prone to depression. Instead of feeling good, these people get even more depressed.

Mood swings

If you are prone to mood swings eating foods in their natural state is ideal. Good choices include fruits, vegetables, whole grains, lean protein and dairy sources. Water intake should be a minimum of 10 cups per day, as dehydration is a major factor affecting mood swings.

Limiting caffeine and alcohol is a good idea, as they are both diuretics that tend to dehydrate the body, as well as the fact that caffeine is a stimulant and alcohol is a depressant. Sugar should only be consumed in limited amounts, as excess amounts (greater than 200 calories per day) will cause individuals to experience the "sugar-high" which is always followed by the "sugar-blues".

Summary

Foods with serotonin, dopamine and norepinephrine can affect your mood. This is caused by biochemical messengers in the brain called neurotransmitters. Eating healthy foods and limiting such items as caffeine and alcohol will help to avoid mood swings.

Click Here to take the Mini-quiz to check your understanding (scroll to the bottom of the article)

Day 5 on F.E.W./ Jauary 29, 2010

6:45-7:15 AM 24 oz of water during 30 minute eliptical workout
7:30 AM Royal Green/ Royal Red combo

Right now I'm feeling very sleepy. I dan probably contribute the majority of that to the late night. 

10:20 AM Breakfast  Oatmeal (weight control) dried berries, scrambled egg whites

12:00 Noon 24 oz Water

Feeling very sleepy again around 11AM.  This has been a routine. Wondering what goes on in the body to cause this drop in energy! So, true to form, I had to do some research.  I stumbled upon an interesting read on "The Food-Mood Connection" by Jill Fleming, MS, RD. I'll post the article in case you're interested in reading!

2:00 PM Lunch  Salad with 10 oz of turkey (2 slices), balsamic vinegrette dressing

Yes I forgot to eat lunch!!! Was busy trying to get February schedules completed so ended up grabbing what I thought would be a pre-lunch fruit..... my grapefruit, but never ate the lunch! Departed for home by 5:00 PM.

5:30 PM 2 slices of turkey....trying to get in some protein at least!

24 oz of water

6:00 ran out the door to pick up Alivia and by 6:30 was headed out to her game about 30 minutes away.  Packed a greek yogurt in my bag, but never ate it!

9:30 Dinner:stopped at store to grab cold medicine for sick husband and grabbed some cans of Progresso low calorie chicken noodle soup.

Ran in house, put the soup on the stove and mindlessly said, "why don't I grab some for a quick light dinner".  Sat down to ate and was at the last spoonful when it dawned on me that the "noodle" in chicken noodle was a pasta that I shouldn't be eating!  duh moment! Well we all have those moments......right?

 

Day 4 of FEW/ January 28, 2010

Woke up early enough to get in a workout! Yippee!

6:45-7:15 Had my 24 oz of water during 30 minute workout.

7:30 AM Royal Green, Royal Red combo

11:20 breakfast  Weight control oatmeal with raisens, skim milk

I know- eating late on Jada time again!

12:50 Vitamins

12:30 24 oz water

4:00 PM Lunch  Salmon from last night, 1/2 ear of corn, greek Yogurt

5:00PM 24 Ozs of Water----I'm stuffed!

10:00 PM Dinner Chicken Pot Pie , 4 almonds

Gotta stop with the late dinners!

Here's an interesting article on the importance of water and how to "sneak" it into your day!
How to Drink More Water Every Day
originated by:James Quirk, Krystle C., Sue Crocker, Travis Derouin (see all)

There are a variety of reasons to drink plenty of water each day. Adequate water intake prevents dehydration, cleans out the body, and promotes healing processes. Substituting water for beverages high in calories can also help control weight. Follow the steps below to make sure you're getting enough of this most basic necessity.
 

1. Determine how much water you need. You've probably heard the "8 by 8" rule - drink eight 8-ounce glasses of water per day (2 quarts, 1.8 liters) - but the amount of water a person needs varies depending on his or her weight, activity level and climate. Another way to determine your specific recommended water intake is to divide your weight (in pounds) by two. The resulting number is the number of ounces of water you need each day. For example, if you weigh 150 lbs., strive to drink 75 ounces of water daily. For those who use the Metric system, divide your weight (in kilograms) by 30 (ex. somebody weighing 70 kg is going to need 2.3 liters per day). Keep in mind that these recommended intake numbers are controversial and some experts believe they are a gross exaggeration. See "warnings" below for more information.
2. Measure your daily intake of water. Do this for a few days. If you find that you're drinking less than the recommended quantity, try some of the following tips:
3. Carry water with you everywhere put it in a bottle or other container.
4. Keep a glass or cup of water next to you whenever you'll be sitting down for a long time, such as when you're at your desk at work. Drink from it regularly as you're working.
5. Try wearing a digital watch that beeps at the beginning of each hour. Use that as a reminder to pour yourself a glass of water. Vow to drink that water before the next beep. If you drink only one small (6 ounce or 180 ml) cup per hour, you'll have consumed 48 ounces (1.4 liters) by the end of an 8-hour workday.
6. Get a water purification system. Purified water tastes very good and may help make drinking water more appealing to you. Be aware, though, that as you grow accustomed to purified water, you may find that tap water leaves a bad taste in your mouth, even though it may be better for your teeth.[1] Keep in mind that fluoride, found in small quantities in tap water, is necessary for strong, healthy teeth. [2] Fortunately, all toothpaste contains fluoride, so if you brush twice daily you won't need fluoridated water.
7. Add lemons or limes to your water. This makes it taste better and makes you want to drink more of it. Be careful not to make it too sour; just a splash of sourness should do the trick. Cucumber slices can also be added to a glass of water. Some mint leaves can be added to a pitcher of water which should be allowed to sit overnight. These are cheap alternatives to the bottled flavored water. If you do choose bottled flavored water, check the ingredients, as these are likely closer in form to lemon- or limeade than they are to water.
8. Eat water rich foods, such as fruits like watermelon, which is 92% water by weight. Blend up some seedless fresh watermelon flesh with some ice and place a few sprigs of mint (optional) - one of the most refreshing drinks, especially for the summertime. Cranberry juice is also another option, and has a bitter taste. Patients suffering from urinary infection caused by insufficient intake of water should drink cranberry juice and eat watermelon if not plain water everyday. A tomato is 95% water. An egg is about 74% water.
9. Keep water cold if it tastes better for you. Keep a pitcher of water in the refrigerator at home. Add ice or freeze water in a sports bottle before taking it with you, it will eventually melt and stay cold. Bear in mind that cold water takes energy for your body to regulate the temperature, and does burn some calories. Room temperature water is better if you're dehydrated. Your body can absorb the room temperature water immediately, instead of the body having to raise the temperature of the water first in order to process it.
10. Climate can drastically change how much water you need. On hot days that require you to be outside, you should drink more water to counteract the fluids you lose when you sweat. This not only keeps your body hydrated, it can prevent heat-related illness. Just as important (but often overlooked) is consuming enough fluids in cold & wet conditions. The human body works much more efficiently (including heating and cooling) when properly hydrated. Inadequate water intake affects the brain's function first, which can become very dangerous (especially in extreme conditions).

Tips  Herbal tea, seltzer water and soup broth can count as part of the daily water intake.

Make refreshing flavored water by filling a pitcher with filtered or tap water and then adding a few slices of citrus fruit, or a tea ball with herbs such as peppermint. Refrigerate for 4-8 hrs. Remove fruit slices or herbs, so the flavor doesn't get too strong.

Warnings

• Increasing your water intake may cause you to have to get up in the middle of the night to go to the bathroom. To avoid this, you may want to stop drinking water a few hours before bedtime--or make sure you visit the toilet before bed!

• While adequate water is essential to health, it is possible to drink too much water or any other beverage, and there has been considerable scientific debate surrounding how much water a person really needs per day. According to Snopes - http://www.snopes.com/medical/myths/8glasses.asp - the Los Angeles Times has reported that "Kidney specialists do agree on one thing, however: that the 8-by-8 (2 L) rule is a gross overestimate of any required minimum. To replace daily losses of water, an average-sized adult with healthy kidneys sitting in a temperate climate needs no more than one liter of fluid...the equivalent of about four 8-ounce (250 ml) glasses.

• People with some heart conditions, high blood pressure or swelling of the lower legs (edema) need to avoid excess water. If you have a history of kidney problems, especially if you have had a transplant, consult your doctor before increasing your fluid intakes.

• You shouldn't drink too much water while eating as it dilutes your stomach acid and can cause digestion problems.

• If you live in a place with a lot of heat (e.g., The Caribbean), you will have to drink extra water.

• It is possible to "overdose" on water. Water intoxication occurs when the electrolytes in the body are so diluted that they have trouble keeping the balance of water even inside and outside of individual cells. What that means is that drinking too much water (while not getting enough electrolytes) can cause your cells to burst. If you plan on doing heavy prolonged exercise, be sure to alternate sports drinks with regular water to keep your electrolytes in balance. Three glasses of water to one glass of typical sugary sports drink is ideal if you rely on sports drinks for electrolytes during very heavy prolonged exercise, such as a marathon.

• Crystal Lite, Gatorade and other sugary electrolyte drinks also contain acetic acid which can increase rates of tooth decay. There is no real reason to drink electrolyte drinks unless you are heavily exercising (see above).

• Be aware that some elderly individuals with difficulty walking may avoid drinking adequate amounts of water, as they have difficulty transferring/walking to the bathroom. In such cases, a bedside commode may be useful. If you are caring for such an individual, encourage them to drink the necessary amount of water and reassure him/her that you can help them with the transfer to the commode.

•  It is not recommended that you reuse plastic water bottles that are intended for one time use, specifically number one plastics. These bottles leach chemicals into your water after multiple uses. The bottle, if not properly cleaned, may harbor bacteria from your mouth. If you wish to always have water around, use a glass or aluminum water bottle. Bottles like Sigg or other canteens are now more favorable due to the risk of chemical leaching when using plastic products. 

• In some countries, tap water is dangerous and can cause diseases such as jaundice. Make sure you know what's safe and what isn't.

Day 3 on F.E.W. / January 27, 2010

Tossed and turned last night! I'm sure the late dinner contributed to that.  Too late for the digestion to try to do it's job.  As a result I woke up kind of groggy! 

So it's hump day and day 3 on F.E.W. program.  I began the day with the customary Royal Green and Royal Red combo but this time without the sweetning juice.  I'm getting more used to the tast now so I just gulped it down after my morning water.

7:10 am 24 0z water

7:30 AM Royal Green and Royal Red drink with 8 0z of water
10:30 AM Breakfast Apples and Cinnamon Oatmeal with berries, Grapefruit (close to 11am)

I feel the sleepys coming on......

11:00 am Beginning to awaken again

12:10 24 oz of water

12:30 Snack scrambled egg whites left from breakfast, pack of almonds

Very very sleepy! Can't keep eyes open!

2:30 PM  Headache looming in the background.... I should eat by 3:00

3:50 Lunch  Left over Polenta Provencale!
                     Greek blueberry Yogurt

5:25 24 oz of water

6:15 Protein supplement

7:30 workout

10:00  PM Dinner baked, breaded (wheat) salmon, spinach with mushrooms, baked tomatoes with light cheese

almonds...they were just there! Go to bed Jada!

Day 2 on F.E.W. /Tuesday January 26, 2010

7:15 AM  Royal Green/Royal Red mixed together with 4 oz of V8 Splash

7:15 AM 24 oz of water

10:00 AM Breakfast: Apples/Cinnamon Low Suger Oatmeal, dried berries, 1 boiled egg

Today I'm feeling the "crash and burn".  Not sure if it's because of the long workout days through Sunday that did it for me, but last night I couldn't stay awake long enough to go to bed. Today I'm struggling to stay awake.  I'm having a wakeful moment now, but it was rough going from 10-11:00 AM.

12:30 PM 24 Oz of Water

12:35PM 8 more oz to go!

12:40 Finished my water and for some reason I'm feeling a surge of energy!  Wish I could ride this out with a good workout!

2:00 PM Lunch  cup of salad with grilled chicken,raisens and  balsamic dressing ...and Greek Yogurt! Can you tell the common denominator in my meals....raisens! Can't eat too many though, the natural suger in them raises your blood glucose levels!

3:30 PM (Snack Now) Just now finishing this yogurt! I love Greek Yogurt. It's so creamy and smooth and less watery than regular Yogurt!

5:45 PM Protein drink and 24 oz of water

Dropped Alivia off at gym and ended up talking to a highschool coach. Workout didn't begin until 9:00 lasting 1 hour!

10:00 PM Dinner Polenta Provencal with spinach and peas in a spicy cream sauce

130 cals serving size 1/3 cup

What is Polenta Provencale you ask? Here are the nutritional facts
Calories in Trader Joe's Polenta Provencale With Spinach and Peas In A Spicy Cream Sauce

Nutrition Facts

Trader Joe's - Polenta Provencale With Spinach and Peas In A Spicy Cream SauceServings: 1/3 cup 1 cup 1 container (1 3/10 cups ea.)

Calories 130 Sodium 280 mg

Total Fat 7 g Potassium 0 mg
Saturated 4 g Total Carbs 13 g
Polyunsaturated 0 g Dietary Fiber 3 g
Monounsaturated 0 g Sugars 2 g
Trans 0 g Protein 4 g
Cholesterol 20 mg
Vitamin A 25% Calcium 10%
Vitamin C 15% Iron 6%
*Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.

Royal Green Nutritional Content

Here's the scoop on the Royal Greens Ultra:

One scoop, once a day of Royal Greens Ultra will give you virtually every vital nutrient your body needs to function. Each delicious serving delivers fruits, vegetables, phytonutrients, probiotics, digestive enzymes, fiber, 30 different herbs, 22 amino acids, and an immune supporting source of antioxidants to help you look younger and feel healthier. Royal Greens Ultra can really make a difference in the way you feel...and the way you look.

Day 1 on F.E.W./ Monday January 25, 2010

Today I begin the first day of the F.E.W. Nutrition Plus program.  There are 3 phases to the program, each lasting 30 days.

Phase 1 begins with removing 3 elements from my diet which are Pasta, Potatoes and Rice.  My main source of carbs will be from fruits and vegetables supplied through the Royal Green supplement (vegetables) and the Royal Red supplement (Fruits). 

The purpose for removing these 3 elements from our diet is to

• 1. Help in relieving water retention
• 2. Create less hunger
• 3. Creat less insulin 

7:00 Meal Royal Green Vegetable blend
                  Royal Red Fruit Blend

32 oz of water

10:00 AM Breakfast  Oatmeal and Raisens

1:00 24 oz of water

1:30 PM Snack  Grapefruit
3:00 Lunch: 1 cup of salad with chicken (grilled)

Hi Danny! I began your program this morning but wanted to make sure that I was correct in taking 3 vitamins 20 minutes after my first meal. Also if I have already been on a strengh training program and am now in a phase where he's been increasing the amount of weight I use should I do anything different? Will this affect my progress and should I alter anything?

Jada, you got the vitain thing down perfect.............. Since you are getting stronger and have been in the gymfor awhile just make sure your last two reps are hard to do each time you do the workouts. OK? You are on the perfect path.. Danny

Excellent! Thanks Danny- and thanks for the quick feedback!

Jada, You will always get fast response from me.....! It 's what I do... smile. Danny

6:45 snack Almonds- no salt , whole natural
7:30 Dinner: Grilled Chicken smothered in mushrooms and green peppers, this slimy green vegetable ( I can't remember the name-look like pickles), salad with balsamic dressing and raisens.

Sunday January 24, 2010

12:00 PM Brunch: Cheat breakfast/Brunch: Pancakes 2 slices of bacon and water water water
4:00  Snack Apple on the way to JCC gym
                     Fruit smoothie on the way home
7:00 PM Dinner: Wheat Pasta and grilled chicken (last day for pasta!)

Movie snack: Pop Secret Homestyle popcorn

Saturday January 23, 2010

I can't believe Alivia and I overslept and missed our 10 am workout with the trainer but I called and was luckily able to reschedule for 1:00 PM.  Today we're scheduled to work on legs legs legs!
10:00 AM- 24 oz water

Started cleaning and sorting laundrey and got distracted from eating!

12:00 PM Oatmeal with raisens and berries.

12:45- on the way to gym will eat a bananna and a protein/energy bar.

4:00 PM 2 turkey slices and Greek Yogurt
9:00 PM grilled chicken, corn on cob, sweet potatoe fries

Hmm I think I'll look into the importance of getting rest for proper weight loss......

I'm so behind!

7:30 AM Protein drink with Crave blocker
12:15 Brunch: Oatmeal with raisens
2:00 Snack  Trail Mix (not the best choice)
3:00- I'm supposed to eat but I just had my 24 Oz of water at 2:15 and my stomach is sooo full!
Had to leave to pick Alivia up from basketball practice so yes I did forget to eat lunch

Had apple and protein bar on the way to the gym at 6:00 PM

8:30 PM Dinner: Chicken Flat bread sandwich from subway!

Thursday January 21, 2010

9:30 AM Breakfast Banana, Oatmeal with berries, boiled egg
1:00 PM Lunch   salad with chicken
3:00 snack granny smith apple
9:00 PM Dinner steak 3 oz, tomatoes, sweet potatoe strips

Thursday Meals

10:30 Breakfast  Bananna,Oatmeal, 2 boiled eggs

1:30 PM Lunch Grilled chicken Salad

5:00 PM Snack Melaleuca mint chocolate energy bar

On the way to the gym

10:00 PM Dinner Ham, mixed vegetables, sweet potatoe

Just got home from gym from nutritional seminar and was starving

Wednesday January 13th 2010 Meal Enrichments (LOL)

10:00 AM Breakfast

• Bananna, Oatmeal, coffee

Thoughts:  Feeling really really sluggish and tired today.  Didn't sleep very well last night. 

12:00 Snack: 

• Melaleuca low calorie multi-grain crackers

I've noticed that when I feel tired, I feel sad and then I want to snack. Is that emotional eating?

2:45PM Lunch  3 turkey slices, yogurt and waterhttp://www.melaleuca.com/

5:30 PM Snack  Melaleuca Attain Bar and craving blocker, 8 multi grain melaleuca crackers

(have to go to a highschool fair so dinner will be delayed).

8:20PM Dinner: Healthy Choice chicken pot pie- white meat

Home from school fair.

Tuesday Meals

7:30am  Breakfast: Oatmeal with raisens
10:am snack getting ready to snack on a bananna and some coffee
12:30 snack  Grapefruit
2:45 PM Lunch- chicken, string beans and carrots\
5:45 PM Attain crave blocker chocolate/nut bar
8:30 PM Dinner:  Ribs and sweet potatoe fries for Alivia's birthday.  I'm feeling very full right now- not a good feeling! hahahah Well Happy Birthday baby.....

Small chocolate cupcake It's so hard to tell it all!

Monday January 11, 2010

11:00 AM Late Breakfast Oatmeal
 I had been in the new habit of eating before leaving for work, but ran late today!  I'm mad that it threw me off schedule....

2:30  Lunch: Chicken Salad with balsamic dressing

8:00 PM  Dinner: Vegetable Omlet with egg whites/1 egg yoke egg, wheat bread

Didn't eat enough today.  I got the munchies after dinner and had some fat free popcorn....Good choice, but had I eaten enough, I could've avoided the urge to snack.  I also could've gotten a tall glass of water to curb the urge....

Foods that make your workout easier

This is a great article I picked up referenced on one of my twitter friend pages @fatlosstips4u 
Read the article in its entirety by clicking here!

Foods that make your workout easier

As a new mom I don’t have a lot of time for exercise. So when I do get moving I want to make the most of it. I love it that there are foods I can eat to help me get more out of my workout. (Find 10 breakfasts that help you burn more fat during your workouts here.)

By eating more onions, apples, grapes, berries, cabbage and broccoli I could boost my exercise endurance. An antioxidant in these foods—quercetin—when taken in supplement form, helped people bike longer, according to one study. Researchers think the quercetin makes oxygen more available to the lungs.

Friday January 8, 2010

7:30 AM  Breakfast Maple Low suger oatmeal
11:35 AM  Grapefruit, protein supplement

11:45 AM Stop procrastinating Jada and go eat the grapefruit!- I ate it!

12:50:  (not ready for lunch yet) Bananna  Is it safe to say that I've learned to graze?  Keeping that blood suger from dropping.  Low blood suger causes the body to think it's starving causing it to hold onto the fat! 

Moment of passing nausea.... I'm not hungry so why do I have to keep eating?  Answer: You just wrote it above "slow one"!

2:30 Lunch- salmon patties
8:30 PM Chicken Pot Pie (ugh)

Thursday Meals -January 7, 2010

7:30 AM Starting my morning out with a 1/2 cup of oatmeal- low suger.  I prefer the weight control version because it has more fiber so it seems like you're getting more.  Then i may do either a protein supplement or eggs.... hmmm perhaps the supplement!

10:30 AM  Time for my grapefruit snack!

It's 11:10 AM and I haven't eaten the grapefruit yet!  Sit down and eat Jada! Just stop what you're doing (blogging) and get to it!

1:30 PM  Salmon Patty (that's all!)
2:45 PM   Bananna

6:00 PM  Pre-workout: Attain Nutrition Bar
8:30 PM   Post workout: pack of saltless almonds
9:00 PM   Dinner:  Salmon Patty, sweet potatoe fries

Having dinner this late is a problem! I should try to eat dinner or last snack  by 8:30 PM at the latest. 

My yesterday and today meal!

Great meal last night!!! Baked Salmon and string beans!  Had oatmeal at 7:30 am this morning and then set my alarm for my snacks and meals.

11am had 1/2 grape fruit
1:45 had left over 1/2 salmon and stringbeans
3:30 had protein supplement
7:40 Dinner: Salmon and egg whites!

Here's a bit of spiritual food for myself. It's important to feed the spirit as well as the body!

Points 2 Ponder With Pastor P "Life is filled with swift transitions! Learn to slow down before you get blown away!" Look for Pastor P on Facebook! Great for inspiration!

I have to get back on the stick after a busy busy weekend and post my meals!

New Year Feast

This is what I'm snacking on as the ball is dropping!  Happy New Year to everyone!!!
chicken  wings
celery sticks
carrot sticks
red pepper slices
and drum roll........

shrimp wrapped in bacon, mini crab cake patties (only a taste of each!) hahahahaha
I better not post this until the night is over!