Orchid wrote:
Hi Katt...
If we could talk about....like an actual diet plan that would be great if you do not mind...I do better when I have like rules to follow ya know?
I did get some slimfast can shakes(for on the go), the powder mix (for bfast in the morning) and some of these Special K? strawberry snack bars? and drinking stuff that is supposed to help with hunger...So like tomorrow...I plan to have the shake in the morning which I slip some low fat yogurt in, make a piece of toast with jam...
Lunch, have a shake....drink that K drink to help keep hunger away through out the day ay work, which for me is 9-3:30...have maybe a snack bar thing with lunch (which is the Slimfast shake) orwhen I get home....and have a simple dinner...Want to try to get back to good little meals...I have not really been cooking..
So like tomorrow night we might have some flounder fish over rice with a can of peas.
I would like to try...to really lose this weight.
I want to get a little mp3 player that allows me to listen to music as I walk, ride my bike or go to the gym...I would like to try to buy a bike for myself that wont hurt and is not falling apart...I found one at walmart for like a hunderd that looks good...maybe a xmas present to myself!
My self image is making everything I think and feel about myself horribly bad...and if I can just even start to make a dent, stop gaining..I know I would start to feel better...
Oh and I do takea multi vitamin with my welbutrin every morning..
Thanks for any advice and help you can offer...
Fresh fruit and fresh veggies are hard because they seem to cost so much now!
sure! no problem.
first i would suggest limiting your caffine toless then 100 milligrams a day. in reference to products you might use, a cup of coffee (normally about 6 ounces of black coffee) is about 146 milligrams. if you are like many people and need at least a little jolt in the morning or thru the day i would suggest a 1 minutes brew of black tea which in comparison is only about 28 milligrams per 6 ounces black, if you need a stronger brew then about5 minutes is like 46. a twelve-ounce can of soda will have between 40 and 65 milligrams (depending on brand). if you are a pop drinker, i would switch to a caffine free cola or diet cola (most brand names make them now, and even alot of off brand too).
generally speaking you want 4 ounces of a lean protien in each meal, about4 ouncesof a startch/grain, andabout 6 to 7 ouncesof veggies. or a 30% protien, 30% startch/grain, and 40% veggie. . .if you break your round plate into a pie chart (not sure if any of that makes sense lol)
i personally consider eggs to be the godsend of food. they are cheap, filling, and very healthy. an egg white has only like 20 calories in it. the yolk has about 70.
it is wise for people that have anxiety issues to lean tward a vegetarian diet. you don't have to go full to that, but just by limiting how much red meat you eat, or maybe swtiching to soy milk can help. it is kinda complicated to explain why it helps with anxiety but it has some stuff to do with meats, egg, dairy, sugar and refinedflour productsleaving an acid-residue in the body and how the body reacts to that.
and as hinted to just a second ago. stay away from the refined flour and sugar. especially the sugar. it does take some work, but in the end it is worth it to reach for that apple to help a sweet tooth then a milky-way. after a while of just not eating junk your body changes over to not liking the candy-bars and such. don't give it up right away, just do little things. like don't by ice cream, instead by real fruit sorbet or frozen yougurt.
slim-fast is great for busy people. or just asa meal replacement. can i offer a suggestion to try? instead of putting jam on your toast (which most contain white sugar) try a drizzle of honey, or real maple syrup. these are natural sugars and while they still aren't terribly healthy to consume lots of, they are better then jelly made with white sugar.
don't go to just 3 meals, try 5 or6 small meals. in reference to anxiety again people that have blood sugar dips tend to cause many of the same symptoms as anxiety. if you eat 5 or 6 small meals during the day you aren't really giving your system a chance to crash.
also, allowing yourself to cook a healthy meal for yourself and others(like family) can have an uplifting effect on mood. its all about how it feels to acomplish something, even as small as making dinner.
i can't say how big breakfast is. it is so huge! don't skip it or skimp on it. it is way healthier to load up for breakfast and eat light the rest of the day then skip it and gorge at dinner. but try to stay away from carb filled cereals and such. if your not much of a breakfast food person then eat chicken, or something else.
and this is all just the start. . . i could keep talking lol. thats what happens when i work around food all the time and with people that are limited on what they can and can't have. i'm not saying to be perfect, don't think that. i know that i'm not (and for talking all this healthy stuff i fully admit that i am still 40 pounds overweight, and ate pasta in a cream sauce for dinner lol) its all about just working on the little things. like i said in an earlier post, just make one change to start out with. just work twards 1 great meal a day (like breakfast), then when you have that system down and are used to it try adding another. buy frozen yougurt instead of ice cream, but don't worry if you break down and eat a candy bar.
and here is the big thing, if you really want something. . . lets say your craving a whopper and fries. . . if you really want it, then here is a great suggestion (for when you can) first, drink a big glass of water, then think about if you really need it. and wait 10 or 15 minutes. if you still want it after that, then go for it. not allowing yourself a few guilty things once in a while will only make you hate yourself for when you give up and just eat it. the trick is to let yourself induldge (like my pasta in cream sauce tonight), to not feel guilty for eating something bad for you. just remind yourself that it's back to good after that and mean it.
and BTW, this is what works for me, these are the tricks that i have found to help myself out, it might not work for you (or maybe only a little of it). but doing this i have lost about 45 pounds in the past year, and i feel lots better about myself (enough to say out loud that i bought a jeanskirt that goes just above my knees. . . its a big deal for me as i hate my chubby legs)
ok, i think i've writtin enough. and feel free to ask anything about food in relation to depression or whatnot, if i don't know it is easy for me to ask one of the 9 diatitians that are a fountian of information
hope something i've said helps
