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Eek! Just tipped 270...  This thread currently has 1,649 views. Print Print Thread
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Sahara
Wednesday, November 9, 2011, 11:25pm Report to Moderator Report to Moderator
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Quoted from ruthiegirl
IMO, that sample menu needs some protein with lunch. If I ate grains at lunchtime, with no protein, I'd be hungry again in an hour and craving sweets all day. I can only tolerate grains if I have a small portion WITH protein, and I'm better off having it at dinner than at lunch.


Just suggestions.  I could eat grains for lunch I'm pretty sure and have eaten carb only meals at night recently without problems.  She could add something to the meal of course like turkey.  I was just looking at the list and thinking of combos.  So much of sticking to this long term is figuring out how to put a limited choice of foods together.

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Magess
Thursday, November 10, 2011, 5:20pm Report to Moderator Report to Moderator

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Autumn: Harvest, success.
Posts: 151
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Location: Ringoes, NJ
Age: 33
Well, I'm going with avoiding carbs. No fruit. Mostly I seem to be making up the difference with eggs. I hope rutabagas are okay, because I made some indian food with them and some lamb.
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yaeli
Saturday, November 12, 2011, 4:41am Report to Moderator Report to Moderator

SWAMI Gatherer / Taster / ISFJ
Ee Dan
Posts: 2,552
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Location: Yerushalayim, Israel
Age: 66
Quoted from Magess
I need to figure out something I can fix for a week to start getting all the bad foods out. Too many sugars and carbs all over the place.
Upping the veggies is the main weapon, a life-time major life saver that frees your mind of being occupied with sugars and carbs, and combats excess intake of these. Gently!! Add some broccoli, spinach, cilantro, celery stalks, celery and parsley root, green fava beans, green peas, sweet potatoes, etc. the list goes on end. Choose from the compliant, incl. the naturals. Use olive oil, fresh lemon, & sesame butter as sauce and use as little salt as possible.




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yaeli  -  Saturday, November 12, 2011, 5:16am
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Victoria
Saturday, November 12, 2011, 5:17am Report to Moderator Report to Moderator

Swami Nomad 56%
Sun Beh Nim
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Quoted from Jane
I wouldn't start the day with a Unibar.  The sweetness of it might make you crave more sweets.  It just takes minutes to scramble a couple of eggs in ghee or eat leftover meat and veggies from the night before.


I agree.  Starting the day with a concentrated sweet can set you up for binging all day, trying to stabilize your blood sugar.

Many of us find that the time to eat concentrated carbs is in the evening.  I'm not talking of sugar carbs, though.  Concentrated sweets don't seem to help anytime a person is trying to lose weight.

You can always ask your SWAMI to give you larger portions of foods if you feel that you aren't getting enough to work with.



Normal day, let me be aware of the treasure you are.
Let me not pass you by in quest
of some rare and perfect tomorrow.
~Mary Jean Irion
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EquiPro
Saturday, November 12, 2011, 11:19am Report to Moderator Report to Moderator

Gatherer!
Sam Dan
Posts: 2,354
Gender: Female
Quoted from 14442
You could plan some genotype meals/combos that you can rely on.  After you pick your favorite foods make up some combinations and then stick with those for a few weeks till you get back on track.

breafast:
whey protein shake or apple with ricotta cheese

snack:
pecans

lunch:
brown rice with broccoli carrots & onions cooked in olive oil

snack:
mozarella cheese

dinner:
lamb or beef with  veggie romaine salad sprinkled with goat cheese, olive oil & basil, green beans

dessert:  ricotta sprinkled with currants


As a Gatherer, that menu would never, ever work for me, either.  WAY too heavy on  the dairy, not enough meat and fat.

For me, this would be a more traditional type of day (keep in mind that I usually eat dinner for breakfast):

Breakfast:
2 whole eggs + 1 or 2 additional egg whites scrambled in ghee with sundried tomatoes and asparagus added (or insert your favorite compliant veggie).  Add a sprinkle of feta cheese, if desired.  Add a beneficial fruit, if needed for sugar control. (my BEST breakfast is actually ground turkey, saute'd with curry, cumin and cinnamon, with re-fried black beans with chopped salad of romaine and tomatoes, topped with olive oil, lime juice and salt.  I often eat this egg combo for "dinner").

As needed for hunger:  nuts, fresh fruit

Lunch:  Gigantor salad with a good portion of beneficial meat. The dressing is extra virgin olive oil, lime or lemon juice and sea salt.  Again, I add a sprinkle of feta to the mix because I am a dairy hound and have to keep that under control.  Feta cheese is my secret ingredient for this, as it is the one (and the only)cheese I can keep in the house and not overeat.  Throw in some black beans for the starch factor, or add some rice (I can't do grains well, so that's out for me)

As needed for hunger:  nuts, fresh fruit, celery sticks with almond butter, apples with almond butter. I also like toasted nori sheets as a snack.

Dinner:  my smallest meal.  I usually throw a frozen Talapia fillet in the microwave (they come individually frozen at both Costco & Sam's).  When it's cooked, I put some ghee on top and add some salt and lime juice.  I might eat some cooked veggies with it, or not.  Maybe some celery sticks with almond butter, if I'm not satisfied.  I try to keep my late-in-the-day meal minimal, with minimal preptime, so that I'm not in the kitchen too much.  There are those here who would disagree with both the frozen talapia AND with microwaving it in the individual plastic bag in which it comes BUT, I have found that it is imperative that I get out of the kitchen in the evening and stay out.  There might be some other "quick food" type of meal that you could make in the evening that is predominately protein and fat.  I also keep canned meats in my pantry and fridge (tuna, beef and turkey).  Sometime I'll just mix up a can of meat with extra-virgin olive oil, lime juice and a bit of mayo (I read the ingredients and go for the ones that are most compliant - Veganaise is a good brand) and  I'll eat the whole think on celery sticks.  I don't spend a lot of time chopping up onions and fresh herbs to do this, as, again, I try to get out of the kitchen in the evening as much as possible.   This is my one "food as fuel" meal of the day, where I try to really keep prep and eating time minimal.

I might snack on my usual snacks, if I'm having a hard time in the evening.

I like to buy frozen mango chunks and eat them like candy when I'm dealing with cravings.  I don't thaw them and they are sort of creamy and yummy.  If I'm dealing with sugar cravings or when I was getting "clean" at the beginning, I would put agave syrup on them, but I only needed to do that for a couple of weeks.

I also usually have one day a week where I cook a LOT.  I shop at Costco and Sam's, so I'll buy the following almost ever week:

pre-pealed and cubed butternut squash:  I toss this in olive oil and bit of salt and roast in the oven until they are browned on the edges.  I know this sounds weird, but I like a spoon-full or two of these, cooked, with my re-fried black beans.  That combo seems to help my starch cravings.

fresh geen beans:  I bring just enough water to cover the beans to a boil and throw them in.  Cook them until they are just tender then put them, IMMEDIATELY into an ice water bath until cold.

fresh asparagus:  I either cook these, whole, just as I do the green beans (you have to watch them as the cook very quickly), or I slice them up (at an angle) and wok-fry them in ghee.

onions:  I slice them and saute' them in ghee until browned.  I add salt and sometimes some white whine.  Be sure to cook off the wine.  I usually cook one or two very large onions this way.  I also will dice up a half an onion or so, raw, and put them into a separate container.

mushrooms:  I buy the baby belles.  I cut them up and saute' them in ghee.  Sometimes I add some red wine and lemon juice.

red/ yellow and orange bell  peppers:  I clean them, cut them into large pieces and put them in the fridge.

re-fried black beans:  I use canned.  I know, I know, but that's what works for me.  I saute' some chopped raw onions in ghee with cumin, curry and cinnamon. After the onions are soft and the spices are cooked, I throw in 2 cans of black beans, liquid and all, into the pan and let that saute' for 5-10 minutes.  I use the black beans that they sell at Costco.  They taste good.  They have a bit of sugar as one of the ingredients, but I find that if I use another brand, I have to add a pinch of sugar to the final beans anyway, so I'm OK with that. I'm not fanatical about sugar as it is not an avoid for me.  I then just mash up the beans with a masher or a fork.  I let them cook until they are a bit bubbly and they begin to thicken.  Then they go into a container in the fridge like everything else.

Everything that I cook goes into containers or plastic bags (I know, I know, I don't want to hear it about the plastic bags) in the fridge.  This gives me quick, grab-n-go veggies that I put into and on everything.  I buy the romaine lettuce leaves and pre-cut celery at Costco.  I even buy my feta, pre-crumbled, at Costco.  And I LOVE the large jars of sun-dried tomatoes in olive oil from Costco.

This sets me up for success during the week.  I ALWAYS eat my compliant food first, even if I stray, so I know that I'm getting the good stuff in each and every day no matter what.  Also, once cooked, I know I have to eat it up, since it will only last about a week, maximum, in the fridge.

I also buy the big bags of raw almonds and walnuts from Costco (plain, not roasted or salted) and keep them in my freezer, as well as bags of fruit such as peaches and mangos.  I like to just grab a frozen handful and eat them when I'm dying for chips or something chip-like.

Writing out this menu has inspired me to get going with you.  Monday is my target day to get back on the program. but I'm going to start to get clean starting right now.

Thanks!


FRESH START TODAY!!!

Revision History (3 edits)
EquiPro  -  Saturday, November 12, 2011, 11:52am
EquiPro  -  Saturday, November 12, 2011, 11:42am
EquiPro  -  Saturday, November 12, 2011, 11:39am
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EquiPro
Saturday, November 12, 2011, 11:55am Report to Moderator Report to Moderator

Gatherer!
Sam Dan
Posts: 2,354
Gender: Female
Quoted from 14442


Just suggestions.  I could eat grains for lunch I'm pretty sure and have eaten carb only meals at night recently without problems.  She could add something to the meal of course like turkey.  I was just looking at the list and thinking of combos.  So much of sticking to this long term is figuring out how to put a limited choice of foods together.



I really think that, between you and I, we are poster-children for the differences, within blood-types, of the genotypes.  My daughter is like you - SO much like you - with her food (except that she needs to eat more frequently, but that's because she's 13, skinny, and dances 4-7 hours per day + swims 3 hours per week). There is absolutely no doubt that she is a Hunter.  She really has no reactions to grains at all, BUT has to have her meat protein. She eats when she's hungry and stops when she's full.  I could, easily, see her growing up to eat in the manner and style that you do.  I have to "make" her eat breakfast, but I've been reconsidering my stand on this, since she rarely wakes up hungry and usually just eats 1-2 oz of cooked hamburger and maybe 1-2 oz of fruit.  She just won't eat more than that for the first hour or two after waking.  

Please remember that one of the "symptoms" of being a Gatherer, as written by Dr. D., is that we have problems with continual hunger.  Real and true hunger.  If we eat off program enough, our body stops feeling satisfied by the food that we take in.  As he notes, we have to not only eat better, but eat MORE (often, quantity) in order to stabilize, clean up and get healthy/ lose weight.  I have dealt and struggled with this issue my whole life and the only time that I DON'T struggle with severe food cravings and continual hunger is when I'm eating the on the Gatherer program at a minimum of 85% compliance.  I know, however, that the cleaner I eat, the more often I eat, and the more I get in my exercise, the less hungry I will be.

I'm sure that, as a Hunter, it's hard to imagine being hungry all of the time...my daughter can't fathom it (I'm always amazed that she often feels "satisfied" after eating a very small amount of food, and simply "isn't hungry")...but it's part of our Gatherer struggle, living in this day and age of plenty.  Understanding - REALLY understanding - that for Gatherers who struggle with weight-loss, eating more of the beneficial foods, MORE OFTEN, actually breaks the hunger cycle and enables us to lose weight is a hard one to get, but it perfection in it's results.


FRESH START TODAY!!!

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EquiPro  -  Saturday, November 12, 2011, 12:07pm
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Andrea AWsec
Saturday, November 12, 2011, 12:41pm Report to Moderator Report to Moderator

SWAMI INFJ Warrior Taster
Kyosha Nim
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Magess did you go to Brooklyn? David will help--- might tweak you to the Gatherer more for weight loss.


MIFHI

"Do not try to satisfy your vanity by teaching a great many things. Awaken people's curiosity. It is enough to open minds; do not overload them." Anatole France

"Healthy people have the least overt symptoms from eating avoid foods." Dr. D'Adamo
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Victoria
Sunday, November 13, 2011, 3:59am Report to Moderator Report to Moderator

Swami Nomad 56%
Sun Beh Nim
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Posts: 15,436
Gender: Female
Location: Oregon
EquiPro,
Thanks for the insightful pointers!  



Normal day, let me be aware of the treasure you are.
Let me not pass you by in quest
of some rare and perfect tomorrow.
~Mary Jean Irion
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Magess
Sunday, November 13, 2011, 5:40am Report to Moderator Report to Moderator

Explorer
Autumn: Harvest, success.
Posts: 151
Gender: Female
Location: Ringoes, NJ
Age: 33
Quoted from Andrea AWsec
Magess did you go to Brooklyn? David will help--- might tweak you to the Gatherer more for weight loss.


Andrea, waiting to have the money. I'm thinking the end of this month I will be able to go in for a follow up and see if they have any additional suggestions to make. I was there today to pick up some more supplements. 2 weeks until the next paycheck...

Eliminating grain and sugar for the next couple of weeks will continue to require some creativity. I will at least be brewing up kukicha at work like nobody's business.
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yaeli
Sunday, November 13, 2011, 5:59am Report to Moderator Report to Moderator

SWAMI Gatherer / Taster / ISFJ
Ee Dan
Posts: 2,552
Gender: Female
Location: Yerushalayim, Israel
Age: 66
Quoted from Magess
I will at least be brewing up kukicha at work like nobody's business.
That's the spirit!    



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Andrea AWsec
Sunday, November 13, 2011, 1:16pm Report to Moderator Report to Moderator

SWAMI INFJ Warrior Taster
Kyosha Nim
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Location: Long Island, NY
Age: 51
Glad to hear you are making small changes..


MIFHI

"Do not try to satisfy your vanity by teaching a great many things. Awaken people's curiosity. It is enough to open minds; do not overload them." Anatole France

"Healthy people have the least overt symptoms from eating avoid foods." Dr. D'Adamo
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Brighid45
Sunday, November 13, 2011, 2:00pm Report to Moderator Report to Moderator

INFJ
Kyosha Nim
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Age: 56
Hellow Magess, nice to meet you

Kukicha will help for sure, it's great stuff.

Plenty of excellent advice here, so I'll just give you my version of what's working for me right now and hope you'll find it helpful.

Breakfast: homemade turkey/lamb sausage patty, sauteed kale with onions and an egg over easy, cooked in ghee.

Mid-morning snack: homemade trail mix or roasted pumpkin seeds

Lunch: a cup of turkey or beef vegetable soup with a slice of flaxseed foccaccia, or a romaine/spring greens salad with no-salt sardines and a squeeze of lemon over olive oil

Mid-afternoon snack, if desired: slice of flaxseed foccaccia with some almond or walnut butter if I didn't have a slice for lunch, or a few compliant crackers like Mary's Gone Crackers with carrots and homemade chickpea or black bean dip.

Supper: a small portion of steak or a hamburger, poached fish, or baked/roasted turkey with a large salad or steamed diamond veggies on the side.

You'll notice there are virtually no grains in this menu. I'm off everything but occasional amounts of quinoa, amaranth and brown rice because right now all grains are giving me problems with insulin resistance and bloating. Since I went grain-free four month ago I feel fantastic and I've lost somewhere in the neighborhood of 40 lbs or so. I probably won't be grain-free forever, but for now this is what's working.

The secret is eating plenty of compliant vegetables. For me right now that's greens, lots and lots of greens. I eat close to 3 cups of kale every day, as well as turnip greens.I also eat a lot of broccoli, onions, garlic, root veggies like turnips, etc. Veggies will put you right. I have few to no cravings for sugar, starches, and avoids now. My body is slowly growing leaner and I can feel health returning, bit by bit, especially in my gut.

I also drink a lot of water and rooibos (redbush) tea through the day. I stay away from fruit and fruit juices as they are too sugary, though now and then I have some apple slices just because I like apples. I do eat a banana after dinner most evenings as well, they help me sleep better.

The key to what works is experimentation. The beauty of Dr. D's work is that it can be adapted to your personal needs and preferences fairly easily, if you're willing to seek out what works best for you.

Hang in there and talk to us if you need help or just need to vent, we're here for you.


Everyone is entitled to his or her informed opinion. --H. Ellison
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Jane
Monday, November 14, 2011, 6:35pm Report to Moderator Report to Moderator

Kyosha Nim
Posts: 3,740
Gender: Female
Location: Metrowest Boston, MA
Age: 70
Once every couple of weeks I make a pasta salad with Tinkyada rice pasta (the only one that really doesn't fall apart.)  Sometimes just rice pasta and sometimes their vegetable rice pasta.  I add to that cut up tomatoes, baby spinach, a can of tuna fish, a little feta or goat cheddar or both, and if I have it, roasted tomatoes in seasoned oil from WFs (adds fabulous flavor).  Sometime I add a tablespoon of Lemonaise (also from WFs) and any other leftover veggies I might have around. One package  will last for several meals.  You can eat it cold or warm.  I like to warm it up to melt the cheese.  
I don't make it too often because it's too good and I tend to eat too much of it.  
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frimmin
Sunday, November 27, 2011, 2:18am Report to Moderator Report to Moderator
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A trick I used to beat my sugar addiction was not to eliminate it entirely... When I feel the urge for a trip to the breakroom candy machine, I pop a tiny mint in my mouth. My favorite are Newman's Own Organic mints. They come in tins like Altoids, but unlike Altoids, they have no artificial ingredients. I like the strong flavors, ginger and cinnamon especially.

3 of them have only 2.5g of sugar, 10 calories. Sometimes one is enough, if I just let it dissolve naturally. Occasionally, I might need six or so, (whoa, 20 cal!) But the bottom line is that candy/sweets has become a thing of the past for me. And I'm need the mini-mint crutch a lot less now, but I'm not ashamed to use it when I need it!
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