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DEBBIE669 SparkPoints: (703)
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7/16/18 7:26 P

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Thanks.

SP_COACH_DENISE's Photo SP_COACH_DENISE Posts: 42,651
7/16/18 1:09 P

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@DEBBIE669 - There is a magnifying glass in the upper right corner of the page - click on that and it will open a box for you to use to search key word(s) on the site. I am not sure if this is the article that was mentioned, but if it isn't, it should be similar: www.sparkpeople.com/resource/nutrition_art
icles.asp?id=673


Coach Denise

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DEBBIE669 SparkPoints: (703)
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7/15/18 9:21 P

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I can’t find the article. Is there a search bar someplace thT I’m not seeing?

DEBBIE669 SparkPoints: (703)
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7/15/18 9:04 P

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Great, thanks! I just tried it. This is great. Thank-you.

Edited by: DEBBIE669 at: 7/15/2018 (21:13)
SHERYLDS's Photo SHERYLDS Posts: 17,618
7/15/18 1:43 P

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click on MY NUTRITION in the MY TRACKERS menu
scroll down the TRACK YOUR FOOD window until you see TOOLS & SETTINGS
click on SHOW MEAL PLANS
(your tracker will now display suggested foods for your meal and you can click on CHANGE on the right side of the meal, to see other meals suggested)

In essence, you can determine for yourself what foods to eat in what quantities by looking at what Spark suggests and then substituting a comparable food.

best of luck emoticon

Sheryl, New Jersey EST, SUMMER 5% Challenge-KITCHEN CHAMPIONS


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DEBBIE669 SparkPoints: (703)
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7/14/18 8:50 P

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Thanks

DEBBIE669 SparkPoints: (703)
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7/14/18 8:49 P

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Thanks, is there some place here that cnhelp me with meal planning . How do I know what the balance of protein, carbs, and fats are?

Edited by: DEBBIE669 at: 7/14/2018 (20:52)
DEBBIE669 SparkPoints: (703)
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Posts: 31
7/14/18 8:49 P

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DEBBIE669 SparkPoints: (703)
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Posts: 31
7/14/18 8:49 P

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DEBBIE669 SparkPoints: (703)
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7/14/18 8:48 P

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GLEORIA's Photo GLEORIA SparkPoints: (71,126)
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7/14/18 5:37 P

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Hi I just read an article in the Learn Nutrition section of Sparkpeople entitled "How to Fill Full Longer". I found it very interesting. You might find it helpful.

SPUNOUTMOM Posts: 994
7/14/18 3:42 P

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I was going to suggest all the same tips already given. Eat a healthy snack with carb fat and protein. I only have 1 kidney so I eat protein but smaller amounts. My snack today is snap peas and 9 almonds. Fruit or vegetable with nut or nut butters. Tomorrow is apple with hazelnut butter.



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JUSTEATREALFOOD's Photo JUSTEATREALFOOD Posts: 2,748
7/14/18 3:29 P

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IMO - Your meals aren’t balanced in protein, fat and carbohydrates.which causes rises and lowers in blood sugar. The low blood sugar makes you feel hungry.

Too many sugars/carbs.

Fruit + oatmeal + milk = too many

Milk + yogurt + apples + bread = too many

Not enough healthy whole food fats.

Egg only - 1 cup chopped or 1 egg chopped? Big difference in fat, protein and calories!

Mayo only

Cheese




Edited by: JUSTEATREALFOOD at: 7/15/2018 (12:11)
JERF - Just Eat Real Food

I'm a Non-Practicing Certified Personal Trainer.

I'm not a doctor or dietitian. I'm just a real whole foods nutrition nerd.

I eat mostly vegetables, fats, meats, some fruit and dark chocolate. Unprocessed and preservative free food. And it's changed my life!

5'4"
Maintaining my goal weight of 124-128 lbs since 2012
40 years old
2 kids

Lowering my A1C and keeping my blood sugar levels steady eating LCHF.


 current weight: 127.0 
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MLAN613 Posts: 19,462
7/14/18 7:11 A

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I agree that adding snacks can help limit hunger. Adding a snack with a balanced amount of healthy carbs, fat and protein between meals can help ward off hunger.

It also looks like you are low on healthy fat and fiber. I see very little fruit and vegetable servings in what you posted. Is this typical? Adding a serving or two of fruits and especially vegetables ( a bit lower calorie) can really up the fiber. The range for fiber is 25 to 35 grams daily. Fiber can really help you feel fuller longer.

Fat is also important. It doesn't make you fat and helps your body process fat soluble vitamins like Vitamin D and can help you feel satisfied because your body processes it and proten slower than carbs. Examples of good sources of healthy fats are seeds/nuts (including their "butters"), olive oil, and low fat dairy.

Meghan in Minneapolis, Minnesota, USA


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--MEOW--'s Photo --MEOW-- Posts: 4,757
7/14/18 6:20 A

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So... you're not having any snacks? only breakfast, lunch, and dinner? That might be the reason you feel hungry all the time. It's important to have healthy snacks between meals.

- Danny :)
(CST)


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DEBBIE669 SparkPoints: (703)
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7/13/18 10:10 P

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Hi, I posted today’s tracker. Tkx

DEBBIE669 SparkPoints: (703)
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7/13/18 10:09 P

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Hi, posted today’s tracker.

DEBBIE669 SparkPoints: (703)
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7/13/18 10:07 P

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Hi, I posted today’s tracker. Any help would be great.

DEBBIE669 SparkPoints: (703)
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7/13/18 10:05 P

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Breakfast
Create group Copy foods Add a food +
Hard Boiled Egg, 1 cup, chopped ⊗ 212 2 14 17 0
Milk, nonfat, 1 cup ⊗ 83 12 0 8 0
Old Fashioned Quaker Oatmeal- Plain (1/2 cup dry), 1 serving ⊗ 150 27 3 5 4
Strawberries, fresh, 1 cup, halves ⊗ 46 11 1 1 4
BREAKFAST TOTALS: 491 52 18 31 8
Lunch
Create group Copy foods Add a food +
Bread, whole wheat (including toast) prepared from recipe, 2 oz ⊗ 172 32 3 5 4
Chicken Breast (cooked), no skin, roasted, 0.5 breast, bone and skin removed ⊗ 143 0 3 27 0
Yogurt, plain, skim milk, 1 cup (8 fl oz) ⊗ 137 19 0 14 0
Apples, fresh with skin, 1 cup slices ⊗ 57 15 0 0 3
Mayonnaise, regular (mayo), 1 tbsp ⊗ 90 0 10 0 0
Milk, nonfat, 1 cup ⊗ 83 12 0 8 0
LUNCH TOTALS: 682 78 17 55 6
Dinner
Create group Copy foods Add a food +
Progresso Vegetable Classics 99% Fat Free Minestrone Soup, 1 cup ⊗ 100 19 1 5 5
Cheddar Cheese, 0.5 cup, shredded ⊗ 227 1 19 14 0
Shoney's Cantaloupe, 1/4 cup (39 grams), 1 serving ⊗ 14 3 0 0 0
Salads: 3/4 of cup Mixed vegetable tossed, no dressing, 1 serving ⊗ 17 3 0 1 0
DINNER TOTALS: 358 26 20 21 5
Snack
Add a food +
None
SNACK TOTALS: 0 0 0 0 0
CALORIES CARBS FAT PROTEIN FIBER
Totals: 1,531 156 56 107 19
Your Daily Goal: 1,200 - 1,550 135 - 252 27 - 60 60 - 136 25 - 35
Remaining Today: 0 - 19 0 - 96 0 - 4 0 - 29 6 - 16
You've burned 0 calories today. The more you burn, the more you can eat!

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Edited by: DEBBIE669 at: 7/13/2018 (22:06)
LUANN_IN_PA Posts: 27,015
7/13/18 9:54 P

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DEBBIE669, how many calories are you eating daily?
Can you tell us what you are eating for meals?

Tough to say what might be the problem when you give us zero insight as to what you are doing!

"We cannot change the cards we are dealt, just how we play the hand."
~ Randy Pausch

"There's a difference between interest and commitment. When you're interested in doing something, you do it only when circumstance permit. When you're committed to something, you accept no excuses, only results."
~ Art Turock

"We have a saying in Tibet: If a problem can be solved, there is no use worrying about it. If it can't be solved, worrying will do no good."
~ 7 Years in T
-JAMES-'s Photo -JAMES- Posts: 11,480
7/13/18 9:08 P

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Debbie,
hunger is basically low blood sugar, trying to get you to eat.

I'm a little bias, in that I am a very low carb person, so take that into consideration as I write this.

I think what happens is that you eat, blood sugar goes up, insulin kicks in to lower blood sugar, as high blood sugar is not a good thing, but it can over compensate, and blood sugar can drop, and you get hungry. So one needs to eat again.

How do I think you can break that cycle? Eat far fewer carbs as they swing blood sugar the most. So what am I eating for supper today? A big "Chef Salad" which has:
- romaine lettuce
- boiled egg sliced up
- cherry tomatoes
- shredded cheese
- cubed ham

I "fortified" the salad with feta cheese and a chorizo sausage, and some ranch dressing. You will notice the absence of high carb things, not potatoes, no rice, no noodles.



James


All time highest weight : 217 pounds

Starting weight : 195.0 pounds (June 7, 2012)
Final weight : 168.2 pounds (July 23, 2013)


 current weight: 173.0 
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DEBBIE669 SparkPoints: (703)
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7/13/18 8:56 P

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Hi, ok I’ve been tracking and doing well for four weeks but I am always hungry. I wake t
Up in the morning hungry, I am hungry by 10:00 have lunch at 12, hungry by 2:30 , have supper at 6,hungry by 8. I go to bed hungry, fall asleep hungry. Any suggestions. It’s really hard being hungry all the time.

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