SP Premium
Walking Guide
Group photo
Author:
PJINCALI1's Photo PJINCALI1 Posts: 313
2/7/20 10:42 P

My SparkPage
Send Private Message
Reply
I front loaded my calories again. I had 43% for breakfast, 34% for lunch and 21% for dinner. I was a little hungry after dinner, but I resisted eating more. Maybe my body will acclimate to a reduced calorie dinner.

I took over 20 minutes to eat breakfast and lunch, but only took 10 minutes to eat dinner.

PJINCALI1's Photo PJINCALI1 Posts: 313
2/6/20 10:24 P

My SparkPage
Send Private Message
Reply
I attempted to front load my calories for the first time, it was an experiment, not perfect. I ate 36% calories for breakfast at 9AM, 37% calories for lunch at 1PM and 23% calories for dinner at 5PM. And I had some nuts (2 Brazil nuts and 6 pistachios) that are supposed to help you fall asleep faster at 7PM.
Tomorrow I am going to do it again, this time moving some fruit from dinner to breakfast and the 2 Brazil nuts to breakfast.

Also I took over 20 minutes each to eat breakfast, lunch and dinner.

Edited by: PJINCALI1 at: 2/6/2020 (22:32)
PJINCALI1's Photo PJINCALI1 Posts: 313
2/5/20 6:15 P

My SparkPage
Send Private Message
Reply
I just joined the group and thought I would respond to this challenge.

Of the 21 tweaks:
Preload with water – I am preloading with negative calorie foods instead.
Preload with negative calorie foods – I have 1 cup low sodium Garden Patch tomato/vegetable juice before each meal.
2 teaspoons vinegar with each meal -I put 2 teaspoons vinegar in my tomato juice before each meal.
Enjoy undistracted meals – I try to eat mindfully.
Follow the 20 minutes rule - I try to take 20 minutes to finish each meal. This is difficult for me, so this is what I will be working on.
¼ teaspoon black cumin - I bought black cumin on Amazon and I put ¼ teaspoon in my preload juice before breakfast.
¼ teaspoon garlic powder - I put ¼ teaspoon garlic powder in my preload juice with every meal – that is ¾ teaspoon a day.
1 teaspoon ground ginger - I put ½ teaspoon in my preload before breakfast, and ¼ teaspoon each lunch and dinner.
2 teaspoons nutritional yeast - I put 2 teaspoons on my beans/legumes that I have with lunch every day.
½ teaspoon cumin - I put I put ¼ teaspoon in my preload before each meal – that is ¾ teaspoon a day.
Green tea - I drink 10 cups weak green tea a day. I make it in a coffee maker with 2 teabags instead of coffee.
Stay hydrated - My pee is straw colored.
Deflour your diet - I usually don’t have anything with flour in it, but I occasionally have ½ whole wheat pita with ¼ cup hummus.
Front load your calories – I’m not doing this.
Time restrict your eating – I don’t eat breakfast until after 8AM, sometimes 9AM or later. And I finish eating dinner before 7PM. Actually I eat dinner about 5PM but I have a few pistachios to help me fall asleep around 7PM. Dr. Greger recommends pistachios for sleep and it works for me and my mom.
Weigh yourself 2x daily - I am doing this but I sometimes forget to weigh at night.
Complete your implementation intentions – I couldn’t think of any behavior I need to change.
Fast after 7PM – I am doing this.
Get sufficient sleep – I get 7-8 hours sleep a night.
Experiment with Trendelenburg – I haven’t tried this but a couple of years ago I was having dizzy spells when standing up after lying down. It was evidently related to dieting. When I quit dieting the problem went away. Dr. Greger says that Trendelenburg can lead to dizzy spells upon standing and I really don’t want to find out.


WHITE-2's Photo WHITE-2 Posts: 510
2/3/20 1:50 P

My SparkPage
Send Private Message
Reply
For over a week now I have stopped eating after I had my evening meal (usually around 7 pm). That is quite new to me, I never felt I was able to skip my evening snack.

I'm also making good efforts to be in bed on time (at or before 11 PM) and to get up at about the same time every morning.

 Pounds lost: 18.0 
0
8.25
16.5
24.75
33
WINACHST's Photo WINACHST Posts: 2,528
1/29/20 10:34 P

Community Team Member

My SparkPage
Send Private Message
Reply
I usually add ground flaxseed in my flakes ( I make a tri-grain using oats, rye and barlely) I add at least 2 servings of fruit (blueberries and banana, apple or mango) but find if I add some nuts, seed and dried fruit to top it off I feel fuller longer.

I really need to focus on drinking enough water and being consistent

Nancy
Central Minnesota
Central Time Zone

Team Leader For All 'bout Choices Team
teams.sparkpeople.com/allboutchoices


 Pounds lost: 2.6 
0
3
6
9
12
ZENMUM's Photo ZENMUM Posts: 153
1/25/20 10:31 A

My SparkPage
Send Private Message
Reply
January Challenge is going well. Had no problem with the oatmeal for breakfast. But I might start tweaking that. Instead of just adding flax I will start adding nuts and berries too.

I have had green tea a few times this week, but did not hit every day. I will have to work on that. Same with the preloading water. I find it easy to do later in the day, but preloading before breakfast is just not happening. The only thing my brain wants first thing is my morning coffee.

Also as I read I am intrigued by the concept of “eat like a king for breakfast, a prince at lunch and a pauper for dinner”. This is pretty much the opposite of what I do now.

Shari
Eastern time zone
Ontario, ????


 Pounds lost: 0.0 
0
18.625
37.25
55.875
74.5
WHITE-GREEN's Photo WHITE-GREEN Posts: 4,199
1/25/20 3:54 A

My SparkPage
Send Private Message
Reply
Sorry I missed your posts Em and Shari- that's because I don't get notified of new posts by SP because I live in Europe.
(If you want me to read and reply to what you posted send me a sparkmail to let me know that you posted!).

How are you doing with the challenge?

Edited by: WHITE-GREEN at: 1/25/2020 (03:54)
 Pounds lost: 9.0 
0
2.5
5
7.5
10
ZENMUM's Photo ZENMUM Posts: 153
1/18/20 11:28 A

My SparkPage
Send Private Message
Reply
Starting at the beginning of January I eat oatmeal for breakfast 6 days.
I add 1tbsp ground flax and nuts. So those are my ingredients.

As for the tweaks. I’m adding green tea to my daily routine and trying the preload water.


Shari
Eastern time zone
Ontario, ????


 Pounds lost: 0.0 
0
18.625
37.25
55.875
74.5
LETSGOPLAY's Photo LETSGOPLAY Posts: 12,082
1/16/20 10:47 A

My SparkPage
Send Private Message
Reply
Ok! I will go start that today!lol- I keep falling asleep reading the book- it is a good book just getting my ZZZZ's in so lol I am doing part of it.

Edited by: LETSGOPLAY at: 1/16/2020 (10:49)
~Em~
“We should all be eating fruits and vegetables as if our lives depend on it – because they do.” – Michael Greger, M.D.

"Run when you can, walk if you have to, crawl if you must- just NEVER give up!"- Dean Karnazes-ultramarathoner


26 Days until:  10 K Race
50
37
25
12
0
WHITE-GREEN's Photo WHITE-GREEN Posts: 4,199
1/15/20 1:28 P

My SparkPage
Send Private Message
Reply
emoticon emoticon emoticon emoticon emoticon

Here's a two-week challenge for the last two weeks of January: look at the 17 ingredients and 21 tweaks on the "17 ingredients & 21 Tweaks Forum".

emoticon emoticon emoticon emoticon emoticon

Describe here on this thread which of those you are already doing. And mention at least 1 ingredient or tweak that you intend to start doing in the next two weeks. Then keep us posted, again here, on this thread, about how you are doing!

emoticon emoticon emoticon emoticon emoticon

Those who make at least 3 posts on this thread in the next two weeks get rewarded by a goodie and a compliment on your sparkpage!

emoticon emoticon emoticon emoticon emoticon


Edited by: WHITE-GREEN at: 1/15/2020 (13:36)
 Pounds lost: 9.0 
0
2.5
5
7.5
10
Page: 1 of (1)  

Report Innappropriate Post

Other NutritionFacts by Dr. Michael Greger General Team Discussion Forum Posts

Topics:
Last Post:
12/14/2019 2:27:02 PM



Thread URL: https://wfl.sparkpeople.com/myspark/team_messageboard_thread.asp?board=0x71473x72976045

Review our Community Guidelines