I'm now taking 450 grams of lithium twice per day. If you ask me the only thing it is doing for me is making me gain weight. I've gained eight pounds since I've been on the medicine which is so so completely aggravating, considering I'm aggravated about just about every other little thing as well. Once I saw how much weight i gained i realized how much i need to change my diet and exercise habits. I've been reading weight loss magazines since I was in fourth grade so i know a lot about dieting from the trendy to the tried and true. This is how i have decided to go about doing it:
Since I am temporarily (until im stable) no longer a vegetarian it is actually easier to eat healthy believe it or not. I wasn't getting a whole lot of protein in my diet before or enough iron. Also when i went out to eat i mostly had to get A. Salads or B. French fries or C. both.. which would you choose? I'm not saying its hard to eat healthy as a vegetarian but then again, I wasn't really concerned about my weight. Anyway, I'm breaking this into two separate pages, nutrition and fitness. So to start here is....
Nutrition
Protein (you need iron)
Get at least 3oz per day with healthy choices like fish, lean beef, chicken, tofu, nuts, beans, seeds, meat substitutes
Eat grilled instead of fried, always better. Or some other form boiling, broiling, sautee. Deep fried = more fat
Omega 3 fats are good fats (fish, coconut oil, nuts, flaxseed oil) and as a bonus studies show they help stablilize your moods.
If you think you aren't getting enough protein or iron, take a supplement but try to incorporate healthy protein filled foods
Nutrients/ essential elements
Vitamin B vitamins (B6, B12) and folic acid
If you are under alot of stress, which if you are bipolar im sure is a lot, you need these vitamins to breakdown excess cortisol caused by stress
Foods to incorporate: lean turkey, legumes, fortified cereal
You can get B vitamins from dairy but don't overdo it because dairy can be fattening
If you are a vegan definetly take a B12 supplement
Antioxidants
Eat alot of fresh produce, and as is my theory of everything, the more colorful the better... actually 12 times as many antioxidants as pale colored foods
Look for berries, spinach, or other fruits and veggies (frozen and canned ones count too!) also nuts and black beans
Surprise: spices like cloves, cinnamon and oregano are rich in antioxidants as well
Amino Acids
There are 20 essential ones that your body needs, defiencies could cause you to become sick, feel weak, or develop a sluggish metabolism
Arginine and aspartic acids are important for controlling cravings. Lacking in these essential amino acids can make you feel even more irritable, moody, have trouble concentrating or remembing, get restless sleep... all bad things
Get it from lean beef, pork, and poultry. Try and get 3oz daily which is about the size of your (small) fist or a deck of cards
iodine
Six ounces preferable
Again, fish is a great source, possibly salmon sardines or herring
Multivitamin might help get the reccomended amount
Try not to eat too much salt!
Fiber
Fiber is what makes you feel fuller, longer
Shoot for 25-30 grams per day
Fruits and leafy vegetables, healthy whole grains, beans, legumes
Calcium
800-1000 mg is reccomended but more is fine! Women especially need more calcium to keep healthy bones, blood, and teeth. 1200- 1500 might be preferable
Get it from dairy products like milk, cheeses, fortified juices, leafy green vegetables
The "Diet"
Sometimes we eat when we are not even hungry.. why?
Anxiety, depression, boredom, lonliness, nervousness and many other things can trigger a craving. Try to identify if you are really hungry or not
Start a food journal. Keep track of everything you eat and write it down, the time, how much and what you were feeling. This can help identify food triggers and sometimes you may eat without even realizing how much it all adds up (a few m&ms out of the candy jar every time you stroll past)
Eat when you are hungry.. do not deprive yourself! That will only cause you to overeat eventually. I know that most people think if they eat less they will lose weight. and they will. But eating less does not mean starving yourself. It means changing the kinds of foods you eat and your relationship with food. Low calorie diets will eventually collapse and all the calories will come back to haunt you and your metabolism.
Food is energy! If you are exercising, or even if you are just on the go, you need food to fuel yourself. Food is not the enemy. And there are plenty of good foods that taste good and aren't artery cloggying greasy yucky messes
Everything in moderation.. its ok to eat chocolate, just limit the amount. Its ok to have fast food when you want, just eat it less often. Or if you are really a fast food junkie, try looking for healthier alternatives that are being incorporated into menus like grilled chicken sandwiches, yogurt and fruit instead of ice cream, a side salad instead of french fries, a cup of soup, anything! That way you fulfill your craving without going overboard.
Don't drink your calories. If you only drink soda, those calories will add up. As a diet pepsi addict I am also trying to steer clear of soda and drink more water and i love crystal light. Especially since my medicines make me so thirsty all the time. Another thing to watch for is high calories expresso coffees and smoothies.. they can pack up to a whopping 1000 calories per serving!
Junk food, fast food, sugar, and you
As a lover of junk, I can honestly say that I feel so much better when I eat foods that are good for me. Fruits are delicious, I love strawberries with a bit of whipped cream. I also love raspberries. Green beans are one of my favorite food and im in the broccoli lovers fan club.
Try new things.. there are so many different types of produce out there that you are bound to fall in love with something or many things. They make frozen and canned veggies and fruits as well.
Simple sugars are neccesary for energy but too much and you'll store it as fat. Look for words on ingredient lists like "enriched" flour or "high fructose corn syrup" Processed foods usually contain a lot of "bad" sugars. Opt for whole grains.
Junk food.. again .. don't deprive yourself. Just don't let yourself overindulge. Savor every last bite and enjoy your food in moderation.
A tactic i learned when eating out is to put my fork down between bites and chew my food and actually taste it. Its much more gratifying.
Alcoholic beverages have calories too! I like to avoid drinking for the most part because its alot of empty calories, but drinking every once in a while wont give you a beer belly. Also don't go by the drink-so-much-you-toss-up- everything- just-drank rule. just trust me, it doesnt work.
portion control... no you do not want to biggie size it. Its not that much more food to your stomach but it is to your waistline!
Condiments like mayonaise and ketchup add calories too. I eat a lot of ketchup which i have to watch now after I realize how many calories that actually is.
Try not to be tempted by walking past the pretzel shop in the mall or the pizza aroma drifting from a restaurant... they do that so you go eat there but you may not even be that hungry. if you are and you decide you really want it, go ahead but remember about portion control!
And as a final rule.. your eyes are bigger than your stomach... until you eat everything in front of your face so many times that your stomach is just as big as you thought it was. Not a good thing. You want it to shrink, not expand.
Bottom line.. eat healthy. Eat for your health, your moods, your energy, and yourself. Enjoy food as nothing more than food.. not comfort, not company, not something to do. Your decreasing dress size will praise you!
