PUT YOUR HANDS IN THE AIR,
THIS IS A HOLD-UP!
SLOWLY LOWER YOUR RIGHT HAND TO
YOUR PLATE, HAND OVER THE CARBS
AND NO ONE WILL GET HURT!
YOUR PLATE, HAND OVER THE CARBS
AND NO ONE WILL GET HURT!
Uh, anyone feeling me here? Man, I have realized the past week that I have gone so far away from a balanced diet that I am now eating 80% carbs. No lie, here is what my day looked like on Monday
Breakfast: oatmeal
Mid-Morning Snack: banana
Pre-lunch Snack: 100 calorie baggy of pretzels
Lunch: Smart Ones Lasagna
Dessert: 100 calorie baggy of chocolate covered pretzels.
Are you sensing a trend here? I really need to back away from the carbs! I have been totally skimping on getting any vegetables.
And, just as I was typing this, it dawned on me: do you think possibly my carb overload the past month could have something to do with my no-energy feeling? I mean I totally have been feeling weighed down and sluggish. I tell Carlos at least 3 times a week how tired I am and how I just don't understand why I have no energy.
LIGHTBULB!
So now...I know I need to back away from the carbs, any idea how? I don't want to carb deplete because I think we all need a little carbs in our live but I really need to figure out how to balance things out.
Thoughts?
P.S., it is now officially a winter wonderland here in Minneapolis! Wonderful beautiful snow covered all over the tree's - it sure is pretty! We got about 5 inches over the past 12 hours and it totally feels like Christmas!
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50 comments:
seems carbs are a dieters drug...lol They are so hard to resists, but once you cut them down it seems a bit easier to leave them alone (to me) Hope you can rid your self of those carb cravings!
I think we need a plan of attack - I sometimes find I do best if I track my food for the day the evening before - that way I can arm myself with some lower-carb snacks and alternatives and I'm less likely to stray if I've mapped out ahead of time exactly what I'm eating for breakfast, lunch, dinner and snacks.
Of course, today I have eaten toast for breakfast and lunch has been humuus and pitta bread! Not a green thing in sight!
Angie P is definitely right that it gets easier as times go by so I think we need to buy in some string cheeses, hard boil some eggs and pick up some produce and really arm ourselves to fight these carb cravings!
Carbs are easy, because they come in packages that don't need to be washed and cut first. I encourage you to walk through the produce aisle and buy apples, oranges, grapefruit, sugar snap peas, celery,carrots,cucumbers,etc. etc. We tend to eat what is available, so I would just make more good choices available. Produce is not as easy, because it is perishable, but with a little proactive thinking, and refusal to purchase the carbs, it can help. Best wishes.--the empty nester
Carb's are comfort food.... enough said.
Little snow??? Little snow you should see the pile we got here this am. I wish we had a little snow lol
I am right there with you! I have been eating pretty much 0 vegetables recently and minimal fruits. It's awful. I have got to get better.
I could live on carbs alone and choco. covered pretzels are one of my trigger foods.
I think our bodies crave carbs when the weather gets colder. Carbs make us warm and full and ready to hibernate for the winter.
I've been drinking lots of Green Monsters lately to get in some extra veggies and fruits.
I did low carbs for a while. Its not so bad once you get used to it! Breakfast scrambles are so easy! Even if its just eggs with some cheese, I liked peppers and onions in mine. They cook in no itme at all. Lunch alot of times for me would be tuna with some veggies mixed in. Sometimes I would make tuna or chicken salad too. Loved string cheese, veggies with hummus or fruit for snacks! Dinners were stir fry, whatever meat we were having with sauteed zuchinni, squash or eggplant. Its not terrible once you are used to it!!! HTH! :)
Jen did you ever decide to do Sparkpeople? If so there is a way to decrease your carb intake while your track, it's worth a try.
I agree with Project 55, plan your food the next day the night before.
Also, like MB I start my mornings off with a Green Monster, one serving of veggies already taken care of before 8!
for a lunch side I eat baby carrots instead of chips, I usually go through a bag in 2 days.
if i crave something sweet in the afternoon, i try to go for a sugar free hot cocoa packet or even no sugar apple cider packet.
hope that helps!
You are NOT alone...I find myself doing the same thing sometimes...it's that realization and change to make sure you are getting a good balance...I'll continue to work on that too with you. love ya, cuz K
My rule is add a fruit/veg to every meal! I.E. Add apple, pumpkin or blueberries to your oatmeal. If you have pasta for lunch add broccoli or peas. Usually adding a mild fruit/veg does not change the taste or calories much. I recommend swapping just one of your carb snack for a non-carb snack then in 2 weeks swap the other. Give your taste buds the time they need to adjust so you don’t start to see fruits/vegetables in a negative light.
Carbs are definitely capable of making a person feel super sluggish. I know that when I eat a carb heavy lunch, I'm practically drooling on my desk at work afterward. The best way to back off of the carbs is to take it slow. You don't want to totally stop, but reduce. Unfortunately, carbs are easy to come by. Buy some carrot or apple packages or some light cheese. Babybel has some good choices. This will help with the convenience. The other thing you can do is measure your carbs and pick one meal a day where you have them. You're not alone in this struggle.
I know how you feel. I've totally gone off my diet and into a carb coma since losing my baby girl. I definitely feel its the reason why i'm so tired and sluggish lately. Hopefully we both will be able to find a way to start minimizing our carb intake somehow.
Good Luck!
First - not thrilled about your excitement over the recent snowfall. I hate snow ;o( Bah Humbug.
Second - I completely agree with the high card diet, low energy theory. I have seen it in my own life.
I would maybe start by replacing some of your snacks with veggies. Keep oatmeal for breakfast, but switch to carrots for a snack...
Pairing! For every meal/snack make sure you get a serving of carbs and a serving of protein.
Example:
Breakfast - oatmeal and egg white
Lunch - chicken breast, quinoa, roasted veggies
Snack - banana, almonds
Dinner - salmon, brown rice, squash
You get the idea right? If you do it this way, it's almost impossible to get too much or not enough of anything.
I try to eat around 150 carbs a day - any more and I do feel like taking a nap!
We got snow too - so pretty! :D
you could try decreasing your frozen-meal intake at lunch and replacing with a big salad! when i made that swtich, i noticed a BIG change in my energy levels during the day. i KNOW it's more expensive (if you're making the salad in the caf) but it's worth it. you get variety and the nutrients your body needs. think about it :)
I agree, your menu looks sleep-inducing :)
I wrote a post yesterday about eating half portions of most items and double portions of vegetables. I think that would be a great start... plus you need to add more protein. Maybe eggs/veggie imelet for breakfast? If you want oatmeal, add some canned pumpkin and nuts to it, and very little sugar. And if you want a piece of lasagana for dinner, ok, but maybe a HALF piece with some chicken breast or turkey sausage, and add a cup of broccoli.
Good protein snacks might include a hard boiled egg, a light string cheese, an ounce of nuts. Or a decent alternative to the 100 cal packs is an apple, a pear, or an orange.
You can do it, and you will feel SO much better!
Funny...I just had to reset myself last week on this very point. I went a little crazy after I finished my marathon in October, and it all came to a head during the week of Thanksgiving. I was sooooo tireddd all the time!
I didn't make any drastic changes, but since ED treatment, I've been a strong believer in using carbs as more of a "topping" than a main player in my meals. I also eat my meals in "threes". Three food groups, in a 1-2-3 sort of philosophy. 1 carb, 2 protein, 3 veggies. There's a good chance that you're note eating enough, or a large enough variety.
I don't know about you, but I also notice that the more processed carbs I eat, the more I want to eat! When I stick to only whole grains and unprocessed options, I don't feel the same effects.
I've never thought about carbs making me tired, but that might be a valid point. I always feel groggy after a big plate of spaghetti!
I did South Beach years ago and you can't have any carbs or sugar for the first 2 weeks. While this isn't something I'd suggest for someone (because, you know, it's unhealthy!) it did help me "detox" my body of carbs. Maybe if you got rid of "refined" carbs like the celebs do? ha.
I'm a nutritionist and to me, it doesn't look like you have too many carbs but like you don't have enough of the fruits and veggies with the carbs. I agree with the other girls who posted about adding protein and fruits or veggies to those carbs. I tell my clients "milk or meat every time you eat" meaning make sure you get that protein!
i think that if you chose a better source of carbs, you might not feel as lethargic. a lot of those foods are quick digesting sugars, and that can cause that feeling.
Switching to carrots for a snack? Still carbs, my dear.
You are so not alone. I've been eating horribly since I put my cat to sleep in late October. I've seen the scale go up at least 5 pounds and I'm eating all carbs, fast food, junk food. I feel horrible, sluggish, dehydrated, just rotten. Now the holidays are here which is always a hard time of year for me because I lost my Dad at christmas and I just can't get myself back on track. Reading everyone's suggestions and, of course, reading your blog helps remind me that it can be as simple as just starting.
Just as a general thing, I find it's easier to make changes like that if I focus on what I should ADD to my diet rather than what I should take away. That way I don't go through the "But I liiiiiiiiike that!" rebellion. ;)
When I was trying to cut back my processed carbs, I made a decision to add more plant fat (avocados, olive oil) and protein to my diet. I also decided that I would eat one veggie-based meal a day, which to me meant a meal comprised of 80% vegetables. (Homemade Veggie MuShu is my go-to meal for that one: all veggies, plus some eggs and a little sauce. I skip the wrap.)
Good luck! :)
We want to eat what we're already eating. Carbs = more carbs = more and more carbs daily.
I have no advice though, so that was kind of pointless.
Yeah, I agree, I dunno if you need to lose the carbs, I think you need to add veggies and protein. I'm nowhere near perfect myself, but how about adding a serving of frozen veggies to your meal? Just nuke em and eat as a side dish to your lasagna. Those things are way too small anyway. :) Then, with dinner, make yourself a gigantic salad to eat before. Trade one of your pretzel baggies snacks for some beef jerky, carrots/celery/whatever, and you'll probably start seeing a change.
Sigh. I heart carbs. I could seriously live off of fresh bread and cheese. I really really try to add veggies in anywhere I can get. As a side, in a smoothie, on my sandwiches. I guess I hope it just balances out. I also only have one carb per meal. Like if we have spaghetti I don't make garlic bread. I just do a big salad.
I wish there was an easy answer :(
From what I learned in my nutrition class this semester, carbs are necessary for energy. So I don't think carbs are your culprit. Maybe it's because, according to the food you listed, it's mostly ALL carbs and not as balanced. I don't believe in cutting out any particular class of food (e.g., carbs) completely. I'm sure you will get back on track if you just play around with the balance of things you are consuming. Good Luck!
Here's what I've been doing lately -- I've been focusing on adding in protein and healthy fat rather than cutting carbs (and making sure my carbs are whole grains, fruits, and vegetable). So when I am planning a meal and my shopping, I think about the proteins first, not last. More yogurt (often with protein powder added) or eggs at breakfast, more turkey and tuna and tofu and chickpeas at lunch and dinner, more nuts and things at snacks. I start there. Also, I don't eat carbs without a protein present -- not for a meal or for a snack -- because it whacks the heck out of my blood sugar otherwise. That plus the fiber from the grains and produce keep me fuller on less, and fuller for longer. You can do it!
I say the more (complex) carbs the better!! If you are used to eating a lot of protein (especially animal protein) your sluggish symptoms could be a form of detox. Keep up the carbs, and add some with protein (ie, beans, seeds, nuts, spinach).
OMG-I eat basically the same thing! I've been struggling myself with eating less carbs so I'm absolutely no help, but I am so tired that I drinking diet pepsi in the hopes that I get some energy soon!
Because I count points for WW I always am really aware of this problem too. On WW nothing is stopping me from eating my daily points allowance purely of just boxed processed carbs, if I want.
I find planning helps a lot. Usually the carbs come with the most convenient way to eat so if you took a little tiime to plan some meals ahead then you'll not have to grab the carbs.
My new favorite side dish is brussel sprouts, halved and roasted in the oven for 25 minutes with some salt, pepper and olive oil. And I don't even like brussel sprouts! (Until these). That might replace a baked potato or something. Good luck!
Carbs are definitely my nemesis!!
I still have them but i do better when they are not the main thing in my meals. When they are i have 0 energy.
Snow, i love it :) We got some today and i was out for my 1 hour hike in it!
Congrats on your feature on That's Fit! Very awesome and inspiring.
I've been having this problem too. Oatmeal for breakfast, sandwich and chips for lunch, and then maybe a salad with crackers for dinner. Time to go back to eggs in the microwave at work and salads for lunch!
I have been having the same dilemma and it kills me everyday. Same thing with the gym, just fallen off the wagon these last few weeks. Is it a winter thing? A craziness, end of year, holiday thing? Everyday try not to beat myself up and say its okay your day isnt wasted because its not. Yet it seems like a cycle...I am right there with you. But it will get better!
It's not the presence of carbs, it's the lack of everything else that is your problem!
Seriously, don't hate on the carbs, just maybe show protein and fruits/veg some love too!
The first thing I would change would be the 100 calorie snacks- they really offer no nutritional value. How about an apple and string cheese? A small apple is <100 cals, and more filling snacks will stick with you longer so you'll need less of them.
I'm counting calories and have kind of a tight budget, so with an eye towards getting more protein in I've swapped out some of my mid-day starchy carbs for more protein. Fruit and veggies have carbs but a lot of other good nutrients as well. The additional protein and veg I'm eating mid-day really does keep me satisfied much, much longer. No more afternoon snacks of 100 calorie popcorn bags for this girl!
Seriously, go eat a hunk of chicken for a snack :P
Oh, I totally know that feeling. Just the other day, I noticed that I did not eat a single vegetable the day before. The fruit I did have? A banana. *facepalm*
I've been trying to increase my fiber content to 35 grams/day. When my mom did this she lost 24 lbs in 2 months. Because of this I've been eating way more oranges, bananas, oats, green vegetables, and beans because they are filled with fiber. I noticed that because I was so concerned with the big "35" I was automatically eating better because I wanted the fiber so badly.
I have no advice on the carbs since I struggle with that everyday and I still haven't figured it out myself. But I just wanted to say that I've been reading your blog for awhile and you are an inspiration. Thanks for sharing your journey with me!
For snacks I love yogurt. Full of protien and easy to take with you.
p.s. I also love pretzels! :0
Instead of figuring out how to cut carbs, why don't you focus on ADDING the things you need more of - protein, non-banana fruits, and veggies?
Add sliced strawberries or an apple to your breakfast.
Add steamed broccoli, raw sliced veggies, and/or a salad to your lunch.
Make sure you eat protein every time food passes your lips. Easy protein "adds": yogurt (LF plain, of course); boiled eggs; LF cheese; lunch meat (low sodium); protein powder in your oatmeal.
Make sure 1/2 your plate at each meal is veggies or fruits, 1/4 is protein, and only 1/4 is carbs.
Replace your simple carbs with complex carbs - whole wheat/grain breads, sweet potatoes, quinoia, brown rice, etc.
Good luck! I'm with you on this and will be taking my own advice!
I know for me, I want more carbs when it gets colder and the weather changes. Maybe try to distinguish when you want them most? For example, I ALWAYS want some at dinner. So I may have a few carb free meals - like a snack of protein + good fat mid afternoon. Then I have some carbs for the evening!
eek, carbs slow me down too. I significantly lowered my carb intake a few months ago and I felt sooo much better and finally had energy all day long! Once I upped my carbs, I began to feel sluggish again!
Yes, carbs are the drug of choice, especially when down with an injury. At least when I'm running regularly I can pretend to justify them!
YOU NAILED IT FOR ME!!
Carbs (the white processed kind found nowhere in nature. Hello, for me, white rice, bagels, wayprocessed pasta, sliced white bread eat.) make me sluggish and FAR WORSE than that they make me moody swingy.
I can go from YAY I LOVE BEING ME!! to I Loathe Myself Someone Tell Me One Reason I Dont Suck *just* from the sugar crash from things which, at a glance (white rice), dont appear to be sugary!
For me the AH HA moment began years ago with the Carb Addicts book.
I didnt change a thing when I read it (I wasnt ready)but it gave the the science behind why i was how I was.
I also read the Carb Addicts for Children (no kids then. this was 13 yrs ago) and EVEN THEN thought "holy crap this makes a ton of sense"
ok
hijacking of yer comments complete.
:)
Lemmie know if I can help. For me the answer is not ever eating a carb solo (FOR ME).
From fruitcarbs to oats I have to add more fat and protein with it or Im famished 15 minutes later.
Miz.
easy..at every meal eat lots of veggies or fruit and protein...
have a tiny amount of carbs! Something like oatmeal and fruit in the morning is fine... stick to protein and veg for lunch and dinner!
The fitnessista's blog has the perfect diet i think..(and not really "diet" either) but I know she eats a wack of veggies and protein and not as many carbs :)
I just found your blog-it is very inspiring! The recipe with taco seasoning sounds really good and easy.
When the weather gets cold I like to get my vegetables in soup form. Make a big batch and freeze it in portions.
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