: Ok, I am going to simply share my thoughts 
ok, i am starting to get it. BRING IT
: ON DOC!! my ears are open. your
: dedication and perseverance are
: remarkable. i can't express how
: much i appreciate your help!
: anything i can do, please let me
: know.
: 55 yrs old, 5’ 9”, 165 #
: med status: major menopause 1
: 1/2 yrs, gained 10# last 2 yrs and
: 5# last 2 months, healing nicely
: from fibromyalgia, healing severe
: sprained shoulder, hypoglycemia,
: food allergies
: officially step 2 of Rad Rec,
: started 2 months ago
: exercise: 1+ hrs at gym 2x a
: week: ( 30-45 min on bike, rest on
: machines/visit)
: 1 hr of feldenkrais 1x a week
: otherwise very active: walks, wii
: games, volunteer, etc.
: i came into the program in dec. from
: a high protein, low carb diet with
: chocolate, lol! was doing pretty
: well controlling my weight, but
: was miserable and hungry all the
: time.
An important clue 
i have been slowly gaining
: weight (10#) since i have been
: under employed (2 1/2 yrs) and
: menopause started (1 1/2 yrs). for
: years i have been eating protein
: with every meal. i normally eat
: breakfast, lunch, snack, dinner,
: snack. take mulit vitamins and
: minerals including c, b complex
: and zinc. so trying to follow the
: program i added back complex carbs
: to meals and a “potato” before bed
: as snack. have been keeping a food
: journal since before christmas. i
: “exercise” almost every day now.
: since i added back the complex
: carbs my sugar craving are almost
: non existent- my hunger satisfied.
: i'm definitely feeling better,
: clear headed and sleeping better.
: i've read "potatoes not
: prozac", "sugar addicts
: recovery" and currently
: reading "your last
: diet". i can see/feel the
: benefits of the program and
: understand it takes a long time to
: heal. most recently, I’ve been
: waking up with headaches and
: groggy. I’ve tried different kinds
: and smaller amounts of com carbs
: for potato at nite. Didn’t help,
: so starting this week, I am eating
: com carb + protein for bedtime
: snack for now. I am learning to
: pay attention and ask what body
: wants. I have started a list of
: what I love to eat and what my
: body loves. And a list of what I
: love to eat but makes my body
: sick. I am learning difference
: between hunger and cravings. I
: don’t really have a good feeling
: for hunger, so I make sure I eat
: within every 4 hrs for now. Food
: is becoming my friend again.
: Protein shake- ¼ c apple
: juice, 1 c soy milk, 2 T GNC plain
: soy protein powder, 2 T oat bran,
: 1 T cocoa, 1 T stevia. Same thing
: every day-love my shake!
Ok, I do not recommend using both soy milk and soy powder...it can be contributing to the headaches.
and I am pretty sure that 2 Tb of powder is enough protein.
Also oat bran is great for digestion, but it has no nutrients in it...you will need some carb for breakfast.
: Cliff mojo bar
: coconut/almond/choc: carbs 20/ fib
: 3/ sugar10/ other sugar 7/ protein
: 8
I don't think there are a good solution :)....could you have a real snack?
: Oat bran muffins, brown rice waffles
: home made
: Smuckers simply fruit
: spread-strawberry
those are all fine.
: Tuna salad-14 oz tuna, 1
: grated carrot, soy mayo, cream
: cheese
: Makes 3 meals
so, 4 ounce of tuna?
: Tuesday Protein gms
: 830a protein shake ?
: 1130a hamburg 1/3 # 26 grams
: lima beans ½ cu 6
1/2 cup of limas is n ot very much :)
: brown rice toast* 1 slice 2 gm
: 2 p oatbran muffin-1 5 gm ?
: straw berry spread* 1 te
: choc dusted almonds 1-2 oz 7 gm
: 4p cliff protein bar* 20 gm
: 7p chicken baked plain ¼ leg 20
: fried potatoes ½ c 2?
: lima beans (yum) ½ c 6
You are not having enough to eat, :)
: 10p fried potatoes ¼ c
: 3 am soy milk (woke up starving) 7 gm
: Wednesday
: 9a protein shake ?
: coffee decaf (w soy milk) 1c
: 11;30 tuna w carrots/soy mayo 5oz 25
: GF BR crackers 15
: soy milk 1 cu 7
You are having too much soy. I would bet that is causing hormonal headaches.
: 3p straw soy yogurt* (starving) 6oz 6
: cliff protein bar* 20
: choc almonds 1-2 oz 5mg
: 530 hamburg/ 26 gm
: lima beans ½ cup 6
: fried potatoes ½ cup 2?
: 10 brown rice toast* (starving) 1
: slice 2
: almond butter 2 T 5
: oat bran muffin 5
: strawb spread* 1 t
: Thursday
: 8:30 prot shake/ ?
: same coffee
: 1130 split pea soup 1 cup ?
: home made with 2-4 bite sized
: carrots/potatoes /cup
you are not having enough to eat
: ( v thick like mashed potatoes)
: hamburg 1/3 # 26 grms
: 3pm cliff protein bar 20
: 5:30 chicken nuggets 1 breast/ 25
: made with corn meal/GF flour
: cream corn ½ can 4 gm
: ½ sweet potato-fresh 2?
: 8 pm choc almonds 1-2 oz 7
: 930 brown rice toast*1 slice 2
: straw spread* (starving) 1 T
: almond butter/ 2 T 5
: same muffin 5
: Friday (this is day I got
: crazy starting about noon)
yep....you were eating enough all week
: 8:30 prot shake/ same coffee ?
: 12:30 same split pea soup w veges 1/2
: c ?
: chick nuggs (1/2 chick breast) 12
: 3 pm cliff protein bar 20
: 7 pm hamburger 1/3# 26 grms
: brown rice waffle 1 ?
: cream corn* ½ can 4
: ½ sweet potato-fresh`` 2?
: 9:30 same muffin 5?
: 12 am mojo bar* (starving) 8gm
Ok, you are thinking in terms of protein rather than meals. I suspect you are
still a little carb phobic . But with your level of exercise, I know you are not
eating enough. My suggestion is that you work on step 3 nano steps and see what you can do
to enhance lunch...and make sure you have snacks.
hope this helps.
Kathleen
