I am so DONE with Thanksgiving foods and want to get back to my healthier eating pattern. Ugh, so many carbs, and I don’t like the way I feel.

I had the Pilates intro session yesterday so I signed up for a cyber weekend package where she was offering buy 8 get 2 free, so 10 personal training sessions. She has an online scheduler and I can schedule based on my work schedule, so that is really good. She said most people do one session per week and then with other resistance training I always felt Pilates was a good complement to it.

It’s raining pretty hard so virtual Zumba will be indoors today. I guess I will use the kitchen. My sister should be on, too. Need to go get changed because this instructor is always on time!

I like those bowls, SueB20! Right, I don’t really have a large salad bowl or something where I could make something like a poke or taco bowl.

Oh yeah, on the fiber. When my carbs, protein, and fiber are in balance (or close, because I can seem to get to 20 g but it’s hard to go higher) I am not hungry and don’t have cravings. I use the LoseIt app, but a lot of people like MyFitnessPal, too.

I haven't been great with the food this weekend, starting with Thanksgiving. It's good to be tracking. I can see that I'm not eating enough protein, and how fast certain calories add up. I am not meeting the goals on my app. I have found a couple protein sources I like to regularly eat, so that will be helpful going forward. I just need to eat up the ones I bought and don't really like, and get back to the ones I do.

I did get to play pickleball this weekend, and I moved my weights upstairs by the TV for shorter workouts. So that part of my weekend was a success.

My sleep has been off since the time change and I am tired. So, I'm going to double down on my sleep hygiene and try to get some good sleep this week.

@Sueb20 - anything to help us eat more salads! That's a pretty bowl.

I went shopping today, and jeans are still not my friend :)

I do best with a lot of fiber also-- and I need both water soluble and water insoluble. I do shy away from complex carbs that are high in fiber (and vitamins and minerals). I also add benefiber to my coffee a couple of times a week for an extra boost of water-soluble fiber.

Oh and a BIG A$$ bowl is a must have for salads and bowls. I use the Blanda at Ikea (3.99) but it is 8" so a little big for some salads so I also use low shallow pasta bowls. Crate and Barrel has the Moderna Cereal bowl which is smaller (6") and cheaper (2.99)

I like the glass bowls because it feels like I am eating in a restaurant :)

Ikea Blanda

Crate & Barrel Moderna Cereal Bowl

I'd like to get some nice big handmade pottery bowls too -- but for now, these do the trick!

Unfortunately, way to many holiday leftovers this year and guilt both if I did not eat and if I did. That said I am back on my healthy eating program, and everything tastes fresh and good. Making some veggie soup later today.

Funky - Love those bowls.

I usually make my big salads on dinner plates. I do have some deeper bowls, but that seems to work best for us. We had salad for dinner tonight...not a super healthy one, but better than the debauchery of the past week.

I just decided to follow this thread (I've seen it for weeks but haven't read) so I hope it's ok to jump in. I am intrigued about the fiber bit. I'm not good at counting the grams and all, but for a few years, I have of course tried to eat right and watch my weight. I may shed like 5 lbs over a few months, and then a few parties and Thanksgiving and the lbs are back.

What I have to get back to is - having a little "Veggie Bag" for snacks. It's usually prepared by DH the night before when we are preparing our salad with dinner., usually it's cucumbers, celery, peppers, etc.

We use those Ikea bowls for our salad every night.

Lately, with other stuff going on and a bit more socializing, I haven't been having as much fiber. I agree with you that Fiber is a key part and need to up my game again.

It was interesting to read that notice a connection with fiber and craving sugar.

Sorry if I went off on a tangent, but this was helpful for me to read.

On the opposing side of things I have successfullly feed my daughter enough calories to restore her weight! She gained 30 pounds since july! We ate now trying to see how many calories she will need to maintain her weight. Still wishes she were 90 pounds so a lot of DBt stilll needed.

If trying to build muscle carbs are even more important than proteins. And yes to high fiber my autoimmune antibodies disapeared after I started having 35 grams per day a few years ago. Fiber is better than probiotic supplements for gut flora. It is a prebiotic that feeds the probiotics so they multiply.

Haven't checked in much since my end of Oct Cruise. Just got back from a 5 day road trip w/ sister to Blowing Rock/Boone/Asheville NC trip. I weighed this AM and am actually 2 lbs down from when I left! Hope it's not temporary. :) Our original T'day meal plan at Dan'l

Boone Inn fell through (lime was a mile long even at 3:30, no reservations for parties under 15)) so we ended up at Cracker Barrel :). They had a limited menu, and the T'day meal was mostly stuff I don't like, so I got the chicken & dumplings w/ dressing, mac n cheese & carrots. I really wanted the chocolate pecan pie, but luckily I was full. Breakfast was a breakfast hashbrown casserole I made ahead and brought with us, fruit and we split a cinnamon roll we got from Stick Boy Bread Co (yum!). No supper, so the day was not too awful calorie wise. We did a lot of eating out since we only had a microwave but mostly stuck to 2 meals per day and did a lot of walking. One day was a big lunch out and then tomato soup and PBJ sandwiches in the room LOL.

Between the cruise and this trip I started a Monday night Zumba class. Instructor's OK but nowhere near as good as the lady who used to do it at the Wellness Center when I was a member. But I'm not as good as I was back then, either! Don't remember it being so hard. :) Gsciencechick, how do you do your virtual class? On the Zumba website? I know they were offering them back during the shutdown in 2020. That might be an option for me as I would like to add a second class in the new year.

I completely agree with the fiber benefits - it's so good for you. I find it hard to get the recommended protein and fiber amount on the same day! To do both seems like a pretty narrow selection of foods that I don't regularly eat.

I gained back the other two pounds I lost while tracking on this protein/macro tracker app. I find myself eating some empty processed carbs and making not great protein choices, but thinking it's ok because the numbers are in line at the end of the day. And that's totally on me and my food psychology I guess. I see the calories and the carb number and I just fill it up. I think I was better off with the goal- is this food good for me, not just a macro. Of course you can do both. I just can't at this point in my journey. It just isn't my way of thinking and I don't feel like it will continue to set me up for long term life healthy lifestyle success.

So, I guess I am going back to low blood sugar spikes, 30 plus plant products, a calorie is not just a calorie. But I will try to add on more low fat protein sources. That seems to be a better mindset for me personally. And I think you have to believe in the choices to feel good about them and follow through.

@roarah - I am SO glad your daughter is doing so well! That is is wonderful news.

oh man, I just wrote what I thought was a great and thoughtful post LOL-- well it was great for me-- and then i clicked something accidentally and lost it all. I will return later but i need to prep for some afternoon work.

What I don't want to delay is how wonderful it was to see your update @roarah. I know it has been a long road but I am so glad that your daughter is getting stronger and healthier. I so admire you for your strength, compassion and commitment-- but most especially admire your daughter for battling the negative thoughts and behaviors and making such healthy progress. I am sure that she has good days and days of struggle.. but she is getting stronger and healthier with each day, with each pound gained! I send you all wishes for continued health, strength and growth through the holidays and into the new year.

This is what we all seek.. healthier perspectives, behaviors, choices and bodies!!

So this won't come out as clear and thoughtful as my first attempt lol.. but here goes.

I also struggle to keep fiber and protein targets -- and it hasn't been working out well for me. I either don't feel well because I am eating more meat than usual (though I know there are other sources of protein, i just can't hit targets with them) ... but i think worse for me is that it becomes like a JOB to track and to try to meet the target amounts -- and like @legomom, I find I either fail or eat things I wouldn't normally. I don't want to take the JOY out of eating whether alone or with friends/family. I do well with keeping fiber up and I can do that while enjoying my food choices and my meals. That has been working for me for the last year and I want to keep on that path-- but also opening my eyes for increasing protein without throwing off my routine.

I have at least another year of weightloss before I am at a good weight-- and I have the rest of my life to continue these healthy eating patterns. I am not looking for a quick fix-- I am establishing healthier choices and a healthier lifestyle that I can continue. I will continue to monitor how they are working for me .. monitoring via weight loss of course but also, my energy level, how my body responds to certain foods, and how my strength is improving. Monitoring and adjusting as needed seems like the best long-term approach for me.

I know a lot of people avoid carbs but I do not-- I know I won't be able to carry that forward and as @roarah noted, carbs are essential fuels. Our brains use ONLY carbs as an energy source. I try to be wise with my carb choices ... looking to choose the veggies, fruits, legumes and grains that pack the best vintamin, mineral and fiber punch AND that I enjoy. Luckily for me, I like and prefer the fiberiest of the earthy crunchy grains so that helps.

I guess what I am trying to share in my scattered way is that you have to do you--evaluate your goals, your lifestyle, your personal likes/dislikes and listen to your body! You will find your own best healthful path! @gsciencechick is doing GREAT with adjusting her daily meals to hit the target numbers for protein and fiber. I think that's awesome.. but for me, I find i start losing motivation when my meal planning/cooking and eating turns into a JOB. I love experimenting with new ways to prepare foods and now that I can eat a broader variety of foods I am focusing more expanding my healthy menus and recipes .. and on the 30+ plant products/week. As always, I will continue to monitor/adjust and be open to trying new approaches. That's one of the things I love about these threads ... I have learned so much! They sparked me to return to IF which was worked well.. I have added hot tea in the evenings which has worked well.. I had a salad yesterday in my BAB (Big A$$ Bowl) which I hadn't done in almost a month! It's all good-- and I am just glad to see everyone doing so well. Sure, we may not lose every week-- but we are improving our overall health and building strength!

@roarah, this really good news.

I totally understand that this sometimes feels like some work, but I’ve gotten into bad habits and Ineed to undo them.

Today a little over on carbs:

CHO 90 g (60-80 target)

Protein 80 g (80-100 target)

Fiber 18 g (25+ target)

@straitlover, this is a Zumba studio out of my hometown where my sister goes. It is called Fit Happenz. The website if Fithappenzllc.com or else download the app and you can book on there. They are doing a Black Friday 3 months $99 virtual. I pay $40 per month so that’s a good deal. They do Zumba, Zumba step, Zumba toning, Strong nation, and others. THey did the virtual duirng the pandemic and have kept it going. THere are quite a few of us that are out of town. Of course, when I show up in person with my sister I am like a celebrity because so many only know me from Zoom, lol.

Had a busy day at school. Need to get to bed soon.

Well, @Funkyart put my thoughts into words almost exactly!

Thanks for the class info gsciencechick!

@legomom23 we definitely share some of the same challenges and goals! And I have learned so much from you!

@gsciencechick I hope I didn't sound negative at ALL.. I am thrilled for you and impressed with your progress!

I did keep up running and swimming every day over the long holiday weekend, though I did take 2 days off of weight lifting. This week I've been running and swimming, even going running today when there was still ice on some of the sidewalks. A few years ago I fell off the running bandwagon after I stopped running when it was cold an icey out, so this is a victory for me. I skipped one weight lifting day this week in order to shovel snow, but that felt like a reasonable tradeoff. I'm not quite certain what I did but one of my knees has been bothering me the last few days. It seemed to get better about half way through my run today (I took it a bit easy due to the ice patches), so hopefully it'll keep getting better tomorrow. I don't want to stop exercising, but I do need to be mindful so that I don't make it worse.

I let myself enjoy the holiday weekend, including treats, without worrying about it. Of course Monday morning I felt guilty, but I'm getting past that now that it's Wednesday. Food wise I certainly ate more treats and drank more alcohol than normal over the long weekend, but I'm back to normal food this week. I'm trying to be more mindful about my snacking and drinking water and tea to distract myself. My weight was definitely up on Monday, seems to be a little better today and yesterday. I'll keep up with weighing myself and trying to be mindful about my eating.

@roarah I am so happy to hear about your daughter's excellent progress towards health. I don't have a lot of knowledge about disordered eating, but I imagine your support has been invaluable in helping her.

@Sueb20 I love a big salad bowl too! I bought some of these BIstro bowls from Crate & Barrell earlier this year just for big meal salads.

Welcome @salonva to the conversation! I love your prepared veggie snack idea. I used to do that when I would make lunch to take to work, but now that I work from home I never think to do it. That's a great idea to make it easy to grab veggies when I'm feeling hungry.

Oh my, @salonva I completely forgot to respond to you when I had to rewrite my post that I lost!

I am so glad you are joining us! As far as I am concerned there are no tangents and nothing is off topic.. everything affects our health in one way or another so share whatever is on your mind!

And I love that your DH makes veggie snack bags the night before. It's so simple-- and really sets you up for success! If I have to stop working and go cut cucumbers and clean celery etc, it's less likely I will reach for the veggies!

@pricklypearcactus congratulations on pushing through the snow and sticking with your exercise plan-- but please please be careful! Ice and bad knees aren't a great combo!

So as far as Holiday and weekend eating -- I really wish we could all just enjoy a day or a celebration without having guilty feelings or regrets. I know it is something we all struggle with but one day isn't going to overturn a year of hard work. It just isn't-- unless we allow ourselves to be derailed. These are the holidays and there will be treats and snacks and rich meals and alcohol. I am no nutritionist but this is how I plan to navigate the holidays...

• Moderation is the key.. eat only the things I really want and love and keep the serving size in check. Often times, I want just a taste of something.. sometimes a serving. I will allow myself a serving but no heaping plates!
• I will continue to make soup-- it is so easy and helps keep me on track even if i end up having soup for 2 meals a day!
• I will not let myself get overly hungry (as I can do when I am busy)... this is a recipe for disaster for me.
• I will keep healthy snacks in the house and easy to prepare healthy meals. I was good about that through the summer but not so much lately.
• I will keep up on my fluids -- and continue to drink tea at night. I have been inconsistent but when I Do drink tea at night, I don't really want or think about food.
• I will go out and have cocktails with friends and family-- I won't deny myself that after a year of being locked in the house-- but I will stick to club soda as a mixer and limit my drinks.

I had more holiday spirit this year than I've had the last couple of years. I plan to keep it going and I refuse to get tangled up in frustration and guilt about my eating and weight. Luckily I will be very busy over the next few weeks between work and dealing with the mountain of boxes to open and wrap ... that should help keep me in check when I am at home. And if not, I will revisit my list as needed! LOL

Thanks for the warm welcome.

The veggie bag is a carryover from when I was working . It is really great, and as I said, if you make it while you are preparing a salad, it's really easy. I love to chomp on it mindlessly and it's minimal calories so it works well. On days where we eat out or bring in , we don't prepare a salad so often the veggie bag does not get made. I really miss it and have to be conscious about preparing it otherwise.

My real downfall is ( always has been ) the evening.

I'm also on a different course with exercise. I used to do zumba a few times a week and go for long walks. I've had some leg issues and after about 4 months or PT (and MRI' and xrays)-- I think I am about 95% back. I will try zumba again, and I need to get back to the walking . I had been doing 3 to 4 miles a day but now I think I am fine with doing 2 to 3. So I know my calorie burning is a bit less but I think it's going to stay that way for a long while.

Hello, everyone! I haven't checked in for a while. Thanksgiving week was busy, but I got a lot of cardio in because our weather was really quite pleasant. Then... the flu hit. I had a mild case, fortunately, but it's lingering enough that my motivation isn't back on track. I'm up a few pounds, even though my appetite has been poor. I actually think it's inflammation from the copious amounts of dayquil/nyquil I've been taking. Lots of tea and mandarin oranges for Vitamin C. But no strong cravings for anything else.

I'm done with holiday food, and we're barely past Thanksgiving. Bring on the big salads.

I like all these big salad bowls. I have to say I haven't been eating quite as many as I did when the weather was warmer. Maybe a new bowl will get me back in the mood. I do like a big one where there is room to mix all the dressing thoroughly!

My weight is back to holding steady - pretty much two months now. I'm thinking now is not the time to get too invested in trying to lose weight. We had three new holiday get together invites in the last couple days. Holding steady seems like a worthy goal at this point.

I am getting back into salads again and i think the bowl discussion and some of the recipe threads were the gentle kicks I needed. I got some baby arugula, brussels sprouts, apples, etc and a chopped cabbage, kale, etc. And just to make sure it sticks, I didn't get any main dish groceries other than soup and salad fixings LOL. I'll surely eat them if it is all I have!

On the downside, I had a weak moment and ordered more diet pepsi. I am so annoyed with myself! I really don't know what I was thinking.

On the salad front, I also have a couple recipes that have warm ingredients mixed with lettuce or cabbage (warm squash, sweet potato, pecans, or roasted garbanzo beans for example). I need to pick up some ingredients, but I feel like they'll be nice for a cooler month salad.

Also, @Funkyart you are absolutely right about being careful. I need to find that balance between cautious and letting caution be an excuse for laziness. In past years I've fallen into the latter trap.

Well, I just dusted off the stationary bike in the basement to do some cardio instead of running. I haven't biked in ages so I'm certain some new muscles will be screaming tomorrow. I'm also hoping maybe it'll be good to give my knee a break. I imagine it's some inflammation (outside edge of the knee) as I haven't had any accidents or sudden pain, just stiffness and pain upon moving at times. Ony drawback is that the stationary bike does not give my crazy dog the exercise and stimulation she needs so I'm sure she'll be a hellion this weekend. Hopefully some play time in the snowy yard will help that.

I’ve had a busy week with last week of classes so I haven’t checked in here much the past few days. Hit 23 g of fiber today with falafel, good on protein, but over on carbs. Weight is down about 8 lbs. since I started with the RD student in October and then the new weight management clinic guidelines. So, I’m pretty happy about that.

Straitlover, if you ever end up in virtual Zumba, I’m the person who is normally outside on the deck lol. It might be raining in the morning for Zumba step so I could be stuck inside.

Time for bed.