Carb Counters - CRACK/CONQUER THE FAT LOSS CODE: December 14, 2009




PrairieChick
12-13-2009, 02:28 AM
:welcome:

to

"Crack the Fat Loss Code" and
"Conquer the Fat Loss Code"
Support and Information Weekly Thread
December 14, 2009


This thread is for 3FC Members to come a share how they are doing on Wendy Chant's two programs. Each Thread will start on a Monday and last for just one week.

Crack the Fat Loss Code is Wendy Chant's FIRST book - I recommend that you START with that book first. It will cover the basics of her program to a "T".

Then when you have gone through it, if you want you can get the second book - Conquer the Fat Loss Code. It doesn't cover the basics as well as her first book, this is why I recommend "Crack" first! ;)

Here is some information that I found on Diets in Review.com about the program...

Sneaking up on your body’s metabolism and learning how to work with it, not against it, is the theme in Crack the Fat-Loss Code, a weight-loss guide written by Wendy Chant, MPT, SPN, who is also a certified personal trainer, body-builder and a specialist in performance nutrition.

Crack the Fat-Loss Code promises you that in just eight short weeks, you'll be able to accomplish three important steps that will help you lose and keep it off for good: First the book teaches you to reprogram your body so that you are burning fat and keeping it off. Next, you’ll learn how to feel healthy, not hungry, by eating certain foods that keep you satisfied. Finally, you’ll be able to conquer the diet plateau once and for all.

The plan behind Crack the Fat-Loss Code rests on the theory that our bodies are prepared for starvation mode: we are programmed to hold onto calories and store them as fat out of the body’s fear that food will be scarce. If only our cavemen ancestors had the unlimited access we currently have for copious amounts of food, we wouldn’t be in the diet and weight gain cycle that so many of us dizzyingly circle in and out of.

Crack the Fat-Loss Code teaches you an eating plan, called "macro-patterning." It is a simple routine of alternating carb-up, carb-down, and baseline days. Built upon exercise science research which has proven that it takes three days (72 hours) to eliminate glycogen stores in the muscles, Crack the Fat-Loss Code helps you lose fat by putting you on a very low carbohydrate eating regimen for the first seven days of the program. During this phase, the body reaches into the glycogen stores (where fat is stored) and uses that for energy. This phase is followed by three other cycles where carbohydrates are gradually added back into your body so that your body won’t kick into starvation mode.

There are even built-in cheat days, so you can enjoy the foods you love without feeling the diet deprivation that inevitably leads us to gorging on enough carbs and grease to feed a small army. There are also no foods that are totally off limits once you work through the first few cycles of the program.

PRO's:
Crack the Fat-Loss Code can help you lose weight
Author is expert in nutrition and fitness
Food plan is flexible
Teaches you the science behind how our bodies store and use energy
Crack the Fat-Loss Code contains important health information
No calorie countingCON's:
Crack the Fat-Loss Code may be difficult to follow for more than the recommended 8 weeks
Diet plan is not very vegetarian-friendly
Restricts carbsDIET AND NUTRITION:

Crack the Fat-Loss Code’s macro-patterning is divided into four cycles, each with their own food requirements and their own objective to getting you to look and feel your best. Each of the cycles has you eating between 4-6 mini-meals during the day so that you don’t slow down your metabolic rate and thyroid function. Each meal will contain a protein source.
The four cycles accomplish five key factors: protect and support muscle, level blood sugar, create an energy deficit, produce heat and manipulate energy stores.

During the first week of Crack the Fat-Loss Code, you will follow the Carb-Deplete Cycle. During this phase, carbohydrate consumption is kept to just 20 grams. You’ll be eating protein and fat at each meal and certain carb-friendly veggies like leafy greens, cucumbers and broccoli. A weekly meal plan is laid out for you making it easy to decipher what and how much needs to be eaten at each meal.

During weeks two through four, you’ll be following the macro-pattern in which you’ll toggle between carb-up, carb-down and baseline days.
During weeks five and six, you’ll be in the accelerated fat-loss cycle which also comes equipped with recipes and weekly meal plans. Weeks seven and eight are the maintenance cycle in which you teach yourself and your body how to incorporate carbohydrates back into your lifestyle and readjust the pattern again.

On Cheat Days, you are only allowed to eat one cheat meal and eat it until satisfaction, not to the point of stuffing yourself. Recipes are also given for many of the foods listed on the recommended weekly meal plan.

EXERCISE:

Being able to Crack the Fat-Loss Code also depends on exercise so that you’re producing heat in your body, creating an energy deficit and allowing your body to tap into those fat reserves and start using them as energy. Chant recommends participating in regular cardiovascular and resistance training, but only after Cycle One or the Carb-Deplete cycle. There are no specific recommendations for how much or how often to exercise.

CONCLUSION:

Crack the Fat-Loss Code tries to put a halt to the emotion behind eating and instead help you to realize that your body only needs food for one thing: to survive. In regarding food as nothing more than fuel for our bodies to function, then the feelings around food start to dissipate and the process of losing weight becomes logical rather than a battle of our will power. It is not a calorie-counting guide. In fact, calories aren’t included in any of the recipes given or daily eating guidelines. This book looks at the science behind what our bodies do to energy and how to manipulate its long-held process that hold onto fat and energy stores.

If you’re someone who has hit a diet plateau or if you need to follow a diet plan where what you eat, when you eat and how you exercise is clearly spelled out for you, then Crack the Fat-Loss Code might be just the diet plan you need to meet your weight loss goals.

Soooooooooo....let's get this thread
CRACK'n so that we can CONQUER
the buldge!

See ya Lighter! :broc:

Kim :comp:
(aka: PrairieChick)


Violet73
12-13-2009, 02:00 PM
yayyy...great info! thanks! I cant wait to get my book I ordered so I can get started! :)

BTW.....you are from Cheyenne? how cool is that! I've always wanted to go to Wyoming and Montana. I bet its beautiful there!

PrairieChick
12-13-2009, 03:05 PM
yayyy...great info! thanks! I cant wait to get my book I ordered so I can get started! :)

BTW.....you are from Cheyenne? how cool is that! I've always wanted to go to Wyoming and Montana. I bet its beautiful there!

:welcome3: LeslieLue! :broc:

Glad the info could be of a help for ya! Hope to FILL this thread with all sorts of helpful information and experiences from 3FC Members who are on one of the plans!

Yep - I live east of Cheyenne in the rural part of the county. Just love the peace and quiet of the country life. ;) If you ever get through our wonderful state of Wyoming - you will have to let me know! It'd be a HOOT to meet ya! :D

When you get your book, read it from the beginning - don't skip right to the plan - it is VERY important for you to be able to sustain Week One - Deplete, that you understand the mechanics of what is happening to your metabolism during that time, OK? :high:

Have a GREAT day and I look forward to you starting the program and what ya have to say - you will be AMAZED :yikes: at how you feel and the energy you will get around days 3 - 4 - I'm here to tell ya - it is WORTH all the effort! :hyper:

See ya Lighter! :broc:
Kim :comp:


PrairieChick
12-13-2009, 03:20 PM
I have moved this comment from broccoligirl (JoAnne) so that you may all :book2: about her FANTASTIC plans and learn a little about her story -

Kim,

Thank you so much for starting a forum for us "Wendy Warriors." I have been involved with this program even before Wendy Chant wrote the books. I was part of the beginning.

I was totally successful on the program and maintained a 60lb. weight loss for more than 5 yrs. Then, I moved, lost my support system, changed jobs, became the primary care-giver for my terminally ill mother (who eventually passed, God bless her), and got dumped by my significant other all within 15 months. Need I tell you that as a recovering "stress eater", I reverted to old, bad eating habits?

Then 2 significant injuries kept me out of the gym for 9 months.

But, YOU CAN'T KEEP A GOOD WOMAN DOWN FOREVER!!!!

I am back to eating healthfully and clean.

When I return from Xmas vacation with my family, I will be in full-force back to Carb Deplete.

Thanks for starting this. And remember to eat your broccoli every day.
We will be GREAT!

Broccoligirl
a/k/a JoAnne

:woohoo: Can't wait for the NEW YEAR! Just around the corner! ;)

See ya Lighter! :broc:
Kim :comp:

Violet73
12-13-2009, 06:42 PM
I just read something so sad....Wendy Chant died of colon cancer last month :(

JackieV
12-13-2009, 07:15 PM
I just read something so sad....Wendy Chant died of colon cancer last month :(

Yes she did. She gave it a really good fight, but couldn't go on any longer. I truly do believe she was an amazing person, who really did care about people and mostly about people and their struggles. She was an amazing woman.

So, Kim, you are going to do a new thread each week? That's great, that keeps it from being so congested!:dizzy:

I love the emoticons on this site! Dancing carrots and broccoli! Reminds us to get our exercise in every day, doesn't it?:carrot: :broc:

Kim, I don't remember, are you following Crack or Conquer?

PrairieChick
12-13-2009, 07:19 PM
I just read something so sad....Wendy Chant died of colon cancer last month :(

Yes, November 19, 2009, it is VERY sad LeslieLue - but DON'T let the news get in your way of a HEALTHY life style change...

Here is Wendy's Obituary I found on Orlando Sentinel.com...

Wendy Chant did everything a person should to live a long, healthy life. She exercised regularly. She watched what she ate. She kept her weight down.

She helped others do the same as a personal trainer, the owner of the Forever Fit business in Altamonte Springs and the author of two health-and-fitness books: Crack the Fat Loss Code and Conquer the Fat Loss Code.

And then she died young. Chant, 44, succumbed to colon cancer on Thursday.

Her last lesson to her family, friends and clients wasn't that you diet and exercise so that you can live longer. It's so you can enjoy the life you have for as long as you live.

"I think in the end, it was about living your life well," said Sandy Ambrose, her friend.

Food is fuel, she preached — but it's also fun. Chant would stick to her nutritional regimen, but not to the exclusion of the occasional Steak 'n Shakechocolate-and-vanilla milkshake.

Chant was first diagnosed with lymphoma, which went into remission, Ambrose said. About four years ago, Chant learned she had colon cancer.

To Chant, the cancer that claimed her life wasn't some unjust punishment, a cruel irony, a final repudiation of her dedication to living a healthy lifestyle. She had strength in her body, but no bitterness in her bones.

"We never heard her say 'Why me?' " said Ambrose, 50. "She dealt with it by getting up every day and fighting through it."

Focused, disciplined and competitive, Chant looked upon her cancer as a challenge, not a curse. In everything she did, it was with the intent to win.

Chant was that way as a girl growing up in Woodbury, NJ., and remained that way her whole life, said her mother Doris Wilson, of Dandridge, TN.

"She was a very passionate, strong-willed girl," her mother said.

A cross country runner in high school, Chant became a marathon runner as an adult. A personal trainer, she got into competitive body building. Body building taught her about nutrition and weight loss. That lead to her first book on weight loss. The second book was completed while she was sick from the chemotherapy, said Ina Williams, 67, a long-time friend.

Besides her work, Chant loved her miniature pinscher Rusty, her yellow 2006 Corvette and the occasional bottle of Kendall Jackson red wine, said Scott Tate, her fiance.

"She had a good heart," said Tate, 40, of Lake Mary. "She inspired a lot of people."

Even after she became ill, Chant continued to coach, teach and encourage her clients and those around her to keep exercising, eat right and lose weight. Until near the end, she taught her fitness classes on-line.

In her last days, Wendy Chant rewarded herself for all those years of discipline and denial. She treated herself to one of the forbidden foods: a bowl of Honey Nut Cheerios.

Wendy Lynn Chant, of Lake Mary, is survived by her daughter, Valerie Chant, of Altamonte Springs; step-mother Virginia Voss, of Parrish, Fl.; brothers Jeffrey and Derek Wilson, of Little Egg Harbor, NJ, Thomas Eisele, of Tampa; and Charles Eisele, of Atco, NJ, sisters Kelly White, of Beckley, W.VA., Crystal Casey, of Dandridge, TN, and Gail Campbell, of Atco, NJ.

American Heritage Cremation Society is handling arrangements.

Author ~ Jeff Kunerth, writer for the Orlando Sentinel.

Copyright © 2009, Orlando Sentinel

Here is her Autobiography - found on Amazon.com...

Wendy Chant's impressive credentials surpass the already rigorous standards required in the competitive and demanding field of nutrition sciences. She is a Certified Master Personal Trainer (MPT) and Specialist in Performance Nutrition (SPN), with a Bachelor of Science degree in Medical Sciences and Nutrition Science.

Beginning her career as a personal trainer with Bally's Total Fitness, Wendy quickly achieved a national ranking as one of the top-ten in personal training. Her commitment to helping others achieve their goals inspired the opening of her own training studio, Forever Fit', in 1998.

As a Specialist in Performance Nutrition (SPN), Wendy was one of the first in her field to truly embrace the philosophy of food coaching. Food coaching is tailored to a client's particular goals, with the aim of making them feel fantastic on all levels ' health, vitality, moods and weight as well as confidence in their food choices and body image. By analyzing her client's diets and providing them with education and alternatives, she has since become a sought-after food coach, not just locally but nationally. In fact, her coaching has been so successful Wendy has her own line of supplements to help clients take matters into their own hands.

A former marathon runner and champion bodybuilder who competed on the national level, Wendy has since focused all of her attention on spreading the ForeverFit' message. From her corporate offices in Central Florida she divides her busy schedule between running her individual NUTRITION Boot Camp' classes and nurturing a full speaking schedule, holding seminars and workshops for the likes of FedEx, AT&T and Disney.
http://i286.photobucket.com/albums/ll82/Cheyenne2u/3FC/WendyChant.jpg

Wendy Chant was a truly AMAZING person - we need to show the world that her program DOES work! :hungry:

See ya Lighter! :broc:
Kim :comp:

PrairieChick
12-13-2009, 07:26 PM
Yes she did. She gave it a really good fight, but couldn't go on any longer. I truly do believe she was an amazing person, who really did care about people and mostly about people and their struggles. She was an amazing woman.

So, Kim, you are going to do a new thread each week? That's great, that keeps it from being so congested!:dizzy:

I love the emoticons on this site! Dancing carrots and broccoli! Reminds us to get our exercise in every day, doesn't it?:carrot: :broc:

Kim, I don't remember, are you following Crack or Conquer?

I guess I was posting the comment about Wendy when you left your comment! :dizzy:

I am just completing the FIRST week of Crack - I will be starting the second week tomorrow and will be weighing in too! :o

It would be REALLY nice to still have Wendy with us - but I'm sure she has left behind all the information we need to do this program. :carrot: :broc:

I'm SO EXCITED to see how everyone does!

:grouphug: Together we will get'r done! :grouphug:

See ya Lighter! :broc:
Kim :comp:

Violet73
12-13-2009, 09:22 PM
Yes...I have been reading about her....what a shame to die so young. I am curious about the carb days....what exactly do you eat? I avoid breads and cereals because I believe I have a gluten intolerance. Does it specify what carbs you are to eat on those days? I really cant wait to get the book so I can learn more about this. Thanks, Leslie

PrairieChick
12-13-2009, 09:41 PM
Yes...I have been reading about her....what a shame to die so young. I am curious about the carb days....what exactly do you eat? I avoid breads and cereals because I believe I have a gluten intolerance. Does it specify what carbs you are to eat on those days? I really cant wait to get the book so I can learn more about this. Thanks, Leslie

Hi! :wave:

The "Deplete" day consist of eating 4-6 meals for the day.
They alternate between...
P = Protein
V = Vegetables
O - Fat

Within those categories of foods are specific foods to consume. You are NOT to consume anything that is not on the list.

The only items that you count carbs on in the P foods are - Cottage Cheese (can only eat once a day) and your Protein Shake. Wendy gives strict guidelines as to what the Protein shake should consist of. V - foods are listed also, and are figured out already what the Carb count is per cup. O foods you do not count carb. Condiments - you DO count any carb that is on the label and absolutely NO Sugar during this week. Wendy also says NOT to purchase or consume any NO or LOW Carb condiments.

In your book you will have work sheets for the day of eating. The first week will all be the same. Then on week Two, you will begin to reintroduce GOOD carbs back into your way of eating.

Still, I believe you should wait for your book - it will be here before you know it. As Wendy said - "The FIRST week of Deplete is critical for the rest of the plan. The better you do during the 7 days, the easier the rest of the program and your eventual fat loss will be!"

I know you are anxious - but better late and be FULL of knowledge than to do the first week without success and have to do it all over again, right? ;)

Sure hope this helped ya!

See ya Lighter! :broc:
Kim :comp:

JackieV
12-13-2009, 10:28 PM
Hi! :wave:

The "Deplete" day consist of eating 4-6 meals for the day.
They alternate between...
P = Protein
V = Vegetables
O - Fat

Within those categories of foods are specific foods to consume. You are NOT to consume anything that is not on the list.

The only items that you count carbs on in the P foods are - Cottage Cheese (can only eat once a day) and your Protein Shake. Wendy gives strict guidelines as to what the Protein shake should consist of. V - foods are listed also, and are figured out already what the Carb count is per cup. O foods you do not count carb. Condiments - you DO count any carb that is on the label and absolutely NO Sugar during this week. Wendy also says NOT to purchase or consume any NO or LOW Carb condiments.

In your book you will have work sheets for the day of eating. The first week will all be the same. Then on week Two, you will begin to reintroduce GOOD carbs back into your way of eating.

Still, I believe you should wait for your book - it will be here before you know it. As Wendy said - "The FIRST week of Deplete is critical for the rest of the plan. The better you do during the 7 days, the easier the rest of the program and your eventual fat loss will be!"

I know you are anxious - but better late and be FULL of knowledge than to do the first week without success and have to do it all over again, right? ;)

Sure hope this helped ya!

See ya Lighter! :broc:
Kim :comp:

Kim, do you have a copy of the worksheets that Rose did on the other thread? Those were so helpful to everyone. I think Mary is on here and she has the sheets if you would like them.

PrairieChick
12-14-2009, 12:31 AM
Kim, do you have a copy of the worksheets that Rose did on the other thread? Those were so helpful to everyone. I think Mary is on here and she has the sheets if you would like them.

Yep! I received the full set of Rose's Journals via email from Mary before I left.

I have tweak'd them, made a few corrections and have added positive thoughts and reminders from Wendy on them. BUT, I don't feel right handing them out, since they WERE originally Rose's.

If you can find MARY on this site - let us all know, OK? :D
And let her know of this thread too! :hug:

Maybe she will be willing to offer the sheets to 3FC members also! :cp:

See ya Lighter! :broc:
Kim :comp:

Violet73
12-14-2009, 08:15 AM
the deplete week shouldn't be too hard for me (I hope) since I have done Atkins before. I cant wait to see the pounds melt away!

JackieV
12-14-2009, 08:52 AM
Yep! I received the full set of Rose's Journals via email from Mary before I left.

I have tweak'd them, made a few corrections and have added positive thoughts and reminders from Wendy on them. BUT, I don't feel right handing them out, since they WERE originally Rose's.

If you can find MARY on this site - let us all know, OK? :D
And let her know of this thread too! :hug:

Maybe she will be willing to offer the sheets to 3FC members also! :cp:

See ya Lighter! :broc:
Kim :comp:

I think Mary is on here. I'm sure it won't be a problem, but I'll check with her on the other board.

PrairieChick
12-14-2009, 01:22 PM
Good Morning! :wave:

LeslieLou - by the looks of your little snowman - you are already "melting" away! :rofl: :lol3:

JackieV - :thanks: for doing this! I emailed here after I left the other site, have not heard back from her yet. :chin:

My weigh in this morning was FANTASTIC - right on! :broc:
-7 pounds as a result of "CRACK" Week One - Deplete Week! :dancer:

I'll be back on later today and give you all sorts of info from the book - "Crack the Fat Loss Code" by Wendy Chant! :D

See ya Lighter! :broc:
Kim :comp:

Violet73
12-14-2009, 04:17 PM
wow 7 pounds! WTG!!!!!!!!!!!! :)

PrairieChick
12-15-2009, 01:27 AM
LeslieLue - :thanks: It really feels good to be at this stage! :dance: Can't wait until you have completed DEPLETE - I know you will feel a difference! :D

The following are some items from the "Crack" book that I would like you to see again....

Emptiness or fullness is not balance; only balance is balance.
This is NOT a low-carb diet. Only during the first seven days was it important to be so strict and reduce carb intake so severly, simply to begin the process of "cracking the code" and getting your body to understand that there are places to look for energy other than simply utilizing carbohydrates.
Week ONE - designed to empty our your glycogen stores.
Week TWO - teaching your body to begin regulating glycogen levels. Manipulation into a low state will ensure that fat now can be used as a source of energy.
This program is all about manipulation of energy through macronutrient intake.
Maco-patterning is manipulating glycogen stores through regulating portion amount and timing of protein, carbohydrate, and fat consumption.Well, now - just a few tidbits for you to chew on. Understanding Wendy Chant and her theory is what it is going to take to maintain the 8 weeks of the program.

:broc: Remember -
It is all WORTH it
especially because YOU are worth it! :broc:

See ya Lighter! :broc:
Kim :comp:

JackieV
12-15-2009, 08:24 AM
Kim:

Do you use all the artificial sweeteners? What about processed foods?

PrairieChick
12-15-2009, 11:34 AM
Kim:

Do you use all the artificial sweeteners? What about processed foods?

Processed foods - well that will be a WOE (way of eating) BEST left for the past. The only processed foods I'm eating right now is cheese or cottage cheese.

Wendy says....

NO Protein bars or fake no-carb or low-carb prepackaged food.

Now as for sweeteners -
I really don't trust those artificial items that come in small packets, I am more comfortable with "Stevia" - a natural herb.

http://a1468.g.akamai.net/f/1468/580/1d/pics.Drugstore.com/prodimg/218157/200.JPG



You can now get it in grocery stores. When I first got a hold of the idea of using Stevia - I had to go to a health food store.

Found Ezekial 4:9 Bread - Sesame!!! (Wendy's Favorite)

https://www.foodforlife.com/procart_catalog/images/Ezekiel49OrganicSprouted_090304115327_md.jpg


Will be having my first taste of this for breakfast! Found it at King Soopers in the frozen health food case. This is another item that you could ONLY get at a health food store and at a PREMIUM price - not any more!

See ya Lighter! :broc:
Kim :comp:

Carolis60
12-16-2009, 02:20 AM
Hello Kim,
Yes, oh yes! I'd like to join in with all the other Crackins over here. Thank you for starting this thread!! It's going to me nice hearing all the info for others that have been on Wendy's program for a while.

Am I suppose to click some where and be accepted? I couldn't find it if that's the way it works. If there is, could you let me know?

Had a good day, went out to lunch and had a chicken salad and 1/2 roll. Dipped my fork in the dressing. Mostly I ate my chicken. It's nice to be able to go out and have choices and still be able to stick to the program.

I'm going to go see if I can find this thread on the main page.

Carol

JackieV
12-16-2009, 11:07 AM
Processed foods - well that will be a WOE (way of eating) BEST left for the past. The only processed foods I'm eating right now is cheese or cottage cheese.

Wendy says....

NO Protein bars or fake no-carb or low-carb prepackaged food.

Now as for sweeteners -
I really don't trust those artificial items that come in small packets, I am more comfortable with "Stevia" - a natural herb.

You can now get it in grocery stores. When I first got a hold of the idea of using Stevia - I had to go to a health food store.

Found Ezekial 4:9 Bread - Sesame!!! (Wendy's Favorite)

Will be having my first taste of this for breakfast! Found it at King Soopers in the frozen health food case. This is another item that you could ONLY get at a health food store and at a PREMIUM price - not any more!

See ya Lighter! :broc:
Kim :comp:




I have been involved with this WOE since October 2008. I lost 10.5 pounds in my first week and then stalled. Have lost a few more, gained a few, lost a few. I asked about the processed foods and artificial sweeteners because I do not use them and it was the biggest thing I had to change with this WOE. I do not care for the taste of Stevia. It leaves a bitter aftertaste in my mouth. I use raw agave nectar. Low glycemic, and per Jerri, Wendy confirmed it was okay to use in moderation.

Ezekiel Bread, Sesame flavor is my favorite! My biggest problem is using the correct portion size. Somewhere along the line I got the idea that if it was good for me, there was no portion size! Not true! So, training my brain and belly! :)
Have a great day.

PrairieChick
12-16-2009, 12:14 PM
Hello Kim,
Yes, oh yes! I'd like to join in with all the other Crackins over here. Thank you for starting this thread!! It's going to me nice hearing all the info for others that have been on Wendy's program for a while.

Am I suppose to click some where and be accepted? I couldn't find it if that's the way it works. If there is, could you let me know?

Had a good day, went out to lunch and had a chicken salad and 1/2 roll. Dipped my fork in the dressing. Mostly I ate my chicken. It's nice to be able to go out and have choices and still be able to stick to the program.

I'm going to go see if I can find this thread on the main page.

Carol

Hi Carol! :wave:
Welcome to the Thread!
Nope - you are FULLY accepted!!!! :broc:

Let me tell ya - after Week ONE of "Crack" - food never tasked so GOOD! :D
I find myself eating slower to savor the food too!

While making coffee this morning - I realized that sugar and all the JUNK food was making me old!!! I feel younger now with so much more energy!

:woohoo: :dancer: :woohoo:

I have been involved with this WOE since October 2008. I lost 10.5 pounds in my first week and then stalled. Have lost a few more, gained a few, lost a few. I asked about the processed foods and artificial sweeteners because I do not use them and it was the biggest thing I had to change with this WOE. I do not care for the taste of Stevia. It leaves a bitter aftertaste in my mouth. I use raw agave nectar. Low glycemic, and per Jerri, Wendy confirmed it was okay to use in moderation.

Ezekiel Bread, Sesame flavor is my favorite! My biggest problem is using the correct portion size. Somewhere along the line I got the idea that if it was good for me, there was no portion size! Not true! So, training my brain and belly! :)
Have a great day.

Thanks Jackie on the advice of Agave - I have some and will try that! I don't use much sweetener anymore - find that food taste GREAT when you don't cover it up with stuff like sugar :D

On Ezekiel 4:9 bread, does the food list say you may have 2 slices? I toasted mine yesterday and used Pam butter spray on it - saved my BAD FATS for other uses....I'm go'n to check out the I Can't Believe It's Not Butter (ICBINB) spray next time I go to the store and read the label to see if that would be a better choice than Pam...

Although the serving size on the package says 1 slice - Wendy said on page 100 of the "Crack" book for Type "S" foods, 2 slices.

GREAT input!

See ya Lighter! :broc:
Kim :comp:

PS...for some reason the more button under Smiles and the Advance Editing is not working for me today....I'm EXCITED, just can't show it right now! :D

Carolis60
12-17-2009, 01:43 AM
Hello fellow Crackin's,
I'm a newbie to the thread today and it's so nice to join you. Hoping to reach goal, and be able to stay close to that weight for a long time.

Been on this since late October, and have lost 13 pounds. I'm pretty slow, but the turtle won the race, correct? I keep plugging along.

Today when I went to water aerobics (I missed 2 weeks) and I fastened my float belt around my waist, I noticed it wasn't quite as tight. Yippee!! Something is changing! I do know my pants are getting loser around the middle.

Kim-Thank you for starting up this thread for us. We'll all learn together in the WOE.

I've read Wendy's book all the way through now, but look back often so I don't forget. Want to do this right. It's such a great book and I can understand it.

Hope to post every day to keep me motivated!!

PrairieChick
12-17-2009, 11:57 AM
Hello fellow Crackin's,
I'm a newbie to the thread today and it's so nice to join you. Hoping to reach goal, and be able to stay close to that weight for a long time.

Been on this since late October, and have lost 13 pounds. I'm pretty slow, but the turtle won the race, correct? I keep plugging along.

Today when I went to water aerobics (I missed 2 weeks) and I fastened my float belt around my waist, I noticed it wasn't quite as tight. Yippee!! Something is changing! I do know my pants are getting loser around the middle.

Kim-Thank you for starting up this thread for us. We'll all learn together in the WOE.

I've read Wendy's book all the way through now, but look back often so I don't forget. Want to do this right. It's such a great book and I can understand it.

Hope to post every day to keep me motivated!!

:bravo: Carol!!!

We can't always count on the :goodscale to tell us the TRUTH! Remember, we have a new WOE and we are becoming more active. That means, we are replacing fat with muscle - which in turn will burn more calories longer! :drill:

GREAT that you are BACK at your water aerobics - I know from what you have said in the past...it really helps your hips and gives you MORE energy! :woohoo:

With your Crack'n way of eating - that 13 pounds is a weight of the past! :dancer: Aren't you :D you don't have to carry it around anymore! :hug:

See ya Lighter! :broc:
Kim :comp:

newlife
12-17-2009, 02:34 PM
Hi I am new here and have been doing the conquer for 7.5 wks need to know what comes next do I start the book over or what ?

PrairieChick
12-17-2009, 03:00 PM
Hi I am new here and have been doing the conquer for 7.5 wks need to know what comes next do I start the book over or what ?

:welcome:

I'm personally on Week Two of the program.
But I have just quickly gone through the book.
What is see is the Chapter 9 information, you might want to review that and the information you have on weeks 7-8.
Sure wish I could help you more on this - we have SEVERAL other members here who are beyond your place in the program.

We are here to support each other - so some of us are going to be learning for the first time these things, others will be sharing where they have been on the program!

I will watch :mag: for the answer on this as well! :hug:

See ya Lighter! :broc:
Kim :comp:

Carolis60
12-17-2009, 03:12 PM
Hi I am new here and have been doing the conquer for 7.5 wks need to know what comes next do I start the book over or what ?

Hello newlife, I'm only on week 5, but read the last half of Wendy's book just a couple days ago to see what to expect since I haven't reached goal. She said to complete week 8, and then start over with week 2 again. Do you have her book? I think there was something about after the 8th week do 4 B days and then start over with week 2, but I might be wrong.

But on the LC forum I copied this Holiday Plan from Wendy, probably from last year that someone posted a couple weeks ago.

Here is what I printed, and it starts tomorrow the 18th and 19th (C days)
20 & 21 (B days)

22,23,24 Deplete OR Carb Down*
12/25 CHEAT
26th Cardio first thing am, Deplete
27th (B day)
28th (B OR Carb Down)
29th Carb Down OR Deplete*
30th Deplete
31 Carb Up (D day)
1/1 Cheat
1/2 Cardio first thing AM, Deplete

January 4th, back to whatever week is next for you

* When we did the Thanksgiving plan, quite a few of us felt bad w/3 deplete days in a row...if that happens, just make the 22,23, and 24 carb down days.

* Also, just a suggestion!~ if you really plan to indulge on New Years Eve or Day, make the 28th a carb down day and the 29th a deplete day.

Kim, who started this thread might have other suggestions, any one else? Jackie? Mary?

Any one with more knowledge than this newbie myself?

Hope this helps a little.
Carol

PrairieChick
12-17-2009, 03:28 PM
Hello newlife, I'm only on week 5, but read the last half of Wendy's book just a couple days ago to see what to expect since I haven't reached goal. She said to complete week 8, and then start over with week 2 again. Do you have her book? I think there was something about after the 8th week do 4 B days and then start over with week 2, but I might be wrong.

But on the LC forum I copied this Holiday Plan from Wendy, probably from last year that someone posted a couple weeks ago.

Here is what I printed, and it starts tomorrow the 18th and 19th (C days)
20 & 21 (B days)

22,23,24 Deplete OR Carb Down*
12/25 CHEAT
26th Cardio first thing am, Deplete
27th (B day)
28th (B OR Carb Down)
29th Carb Down OR Deplete*
30th Deplete
31 Carb Up (D day)
1/1 Cheat
1/2 Cardio first thing AM, Deplete

January 4th, back to whatever week is next for you

* When we did the Thanksgiving plan, quite a few of us felt bad w/3 deplete days in a row...if that happens, just make the 22,23, and 24 carb down days.

* Also, just a suggestion!~ if you really plan to indulge on New Years Eve or Day, make the 28th a carb down day and the 29th a deplete day.

Kim, who started this thread might have other suggestions, any one else? Jackie? Mary?

Any one with more knowledge than this newbie myself?

Hope this helps a little.
Carol

GREAT advice Carol (as always)! :D

As for my situation - Wendy does NOT recommend doing this until you have completed week 3 on the program. So - I'll still be do'n my thing through the entire Christmas and New Years celebrations - that is OK :broc: I'll have NEXT year! :dancer:

The other suggestion I can see is to continue on to the NEXT book "Conquer the Fat Loss Code" by Wendy Chant. It doesn't get into detail about Deplete, but takes you on down the road for being ForeverFit! :D

See ya Lighter! :broc:
Kim :comp:

Legalbeagle1952
12-18-2009, 08:33 AM
I am in my third week and I can't believe how much better I feel and how I am not hungry all the time anymore! My co-workers can't believe it believe it because I have always been one to be hungry all the time, constantly eating snacks and meals all day! I am down roughly 8 pounds and hoping it keeps coming off. I lost most of my weight the first week and haven't seemed to loose any since, but I'm going to continue with it because I really feel great.
Someone on one of the threads mentioned Atkins ready made shakes as being good for filling in for a protein. Any info on that? I am looking for ready made protein shakes to take with me for time when I can't really eat a protein or a small meal.

Violet73
12-18-2009, 08:39 AM
yayyyyyy! I got the book in the mail yesterday! I hope to read it over the weekend and next week although the weekend will be busy cause we are doing Christmas at my mom's and the next week is Christmas of course...so will be busy, busy, busy. Hopefully I can get some of it read and then really focus on it after Christmas. I really wanna absorb the book and understand the process before just jumping in. Can't wait to get started! :)

PrairieChick
12-18-2009, 12:00 PM
I am in my third week and I can't believe how much better I feel and how I am not hungry all the time anymore! My co-workers can't believe it believe it because I have always been one to be hungry all the time, constantly eating snacks and meals all day! I am down roughly 8 pounds and hoping it keeps coming off. I lost most of my weight the first week and haven't seemed to loose any since, but I'm going to continue with it because I really feel great.
Someone on one of the threads mentioned Atkins ready made shakes as being good for filling in for a protein. Any info on that? I am looking for ready made protein shakes to take with me for time when I can't really eat a protein or a small meal.

:welcome: LegalBeagle! :woohoo: on your loss! :scale:
I was at WalMart the other day and YES, Atkins ready made shakes are the BEST and closest to Wendy's formula. I have plenty of shake mix that I bought from another site, when that runs out, I will be purchasing the Atkins shakes too. ;)

The weight loss - :goodscale don't worry about the lack there of. The first week is always the BEST in numbers...the second week - rare if you loose... the third week your body is still in transition. Just keep up the GREAT work and you will see the results! :hug:

yayyyyyy! I got the book in the mail yesterday! I hope to read it over the weekend and next week although the weekend will be busy cause we are doing Christmas at my mom's and the next week is Christmas of course...so will be busy, busy, busy. Hopefully I can get some of it read and then really focus on it after Christmas. I really wanna absorb the book and understand the process before just jumping in. Can't wait to get started! :)

LeslieLou - I am so honored (you being a Senior Member) that you are excited about this program. I would suggest, being so close to Jan. 4th (first Monday of the New Year - this program works BEST started on Mondays) that you start your program then. Read, study, buy your :broc: and protein items and get'r done starting 1/4/10! :woohoo:

I am working on "Crack" program sheets :comp: that will have a journal and the foods list for each type of day. Sheets will be in Word format so everyone will be able to download them and start using them. They should be ready just about the time you get started! :cheer:
See ya Lighter! :broc:
Kim :comp:

Violet73
12-18-2009, 05:30 PM
well, I'm actually a junior member? does something say I'm a senior member?!?!

I am not new to trying different weight loss programs though. I have tried every plan out there but before you posted this about Wendy's plan..I had read on here from someone else and have been researching it....I like it that hers is a lifestyle change. That is where I am at in my life....lifestyle change...not a quick fix.

yes. Mondays always work best for some reason. We shall see. I am part of the Biggest Loser Spring Challenge on here too so I will have to figure out which day would be best for me to start. Monday, Jan 4th will probably be a good day since our first weigh in is Jan 5th. I'm excited about that too! All of this excites me! I'm so ready to have more energy and be able to wear smaller sizes ! :)

Violet73
12-18-2009, 05:31 PM
Ok i see now where it says senior member...hmmmm how does that happen? is it the amount of posts you do? I have only been on this site for about a month.

mofromco
12-18-2009, 09:45 PM
Hi, I just joined 3fc when I saw the blog for this program. I started the conquer...plan three weeks ago and did great, lost seven pounds but fell off two days this week:(, but feel ok, I will hit again tomorrow:D.

Legalbeagle1952
12-18-2009, 10:07 PM
Thanks for the info Kim and for the encouragement! I was glad to hear about the weight loss or lack of being the norm. I am excited for what the next 5 weeks holds and can't wait for week 4. I am so happy with this life style. At times I do get sick of the same ole stuff. Like tonight I had a carb down day and just wanted to have something sweet, but I have learned that being thin tastes better!

PrairieChick
12-18-2009, 10:09 PM
well, I'm actually a junior member? does something say I'm a senior member?!?!

I am not new to trying different weight loss programs though. I have tried every plan out there but before you posted this about Wendy's plan..I had read on here from someone else and have been researching it....I like it that hers is a lifestyle change. That is where I am at in my life....lifestyle change...not a quick fix.

yes. Mondays always work best for some reason. We shall see. I am part of the Biggest Loser Spring Challenge on here too so I will have to figure out which day would be best for me to start. Monday, Jan 4th will probably be a good day since our first weigh in is Jan 5th. I'm excited about that too! All of this excites me! I'm so ready to have more energy and be able to wear smaller sizes ! :)

LeslieLou - I don't have any idea - just hope I get my signature on 3FC's by my birthday (12/22) it will be twenty days then that I have been a member of 3FC's also!

The Spring Challenge sounds great! We all should join that - and give them a run for their money (so to speak). I'll look them up! I'm on the Winter Challenge right now...by January, I'll be good and ready for a new Challenge! :broc:

Thanks for the heads up! :D :hug: :D

Hi, I just joined 3fc when I saw the blog for this program. I started the conquer...plan three weeks ago and did great, lost seven pounds but fell off two days this week:(, but feel ok, I will hit again tomorrow:D.

:welcome: MoFromCo!!!!

Thanks for joining us - yep, I started this weekly thread cuz I thought :chin: we needed a place of our own for "Cracks" & "Conquer" 3FC members. Glad you found us! :cheer:

No reason to do back to the beginning (Deplete Week), just do 2-3 "C" (Carb-Down) days and you will be back on track! :broc:

We are not perfect and we mess up a times - life goes on and we get a new day tomorrow! The world is not go'n to fall apart cuz you went off plan - this is a life style change! :hug:

:drill: That's the attitude!!!! :drill:

See ya Lighter! :broc:

Kim :comp:

PrairieChick
12-18-2009, 10:17 PM
Thanks for the info Kim and for the encouragement! I was glad to hear about the weight loss or lack of being the norm. I am excited for what the next 5 weeks holds and can't wait for week 4. I am so happy with this life style. At times I do get sick of the same ole stuff. Like tonight I had a carb down day and just wanted to have something sweet, but I have learned that being thin tastes better!

:drill: YOU GOT IT! :drill:

I feel the same way as you do. There was something SPECIAL about that first week of deplete. It just takes ALL the sweets out of your system and replaces it with so much energy that ya just want to keep go'n! :dancer:

I can't explain why I FULLY enjoy this new WOE for me - I have been on literally hundreds of different diets, so many that when I get a new book, I have to sneak it into the house and read it when DH is not around! :lol3:

But he is all for this WOE and especially VERY supportive since he is seeing a positive change in my energy, pain, weight and attitude! :hug:

:cheer: THIS new year is gon'a be SPECIAL!!!
Cuz we have Wendy Chant's Program now! :cheer:

See ya Lighter! :broc:
Kim :comp:

Carolis60
12-19-2009, 02:49 AM
Hi, I just joined 3fc when I saw the blog for this program. I started the conquer...plan three weeks ago and did great, lost seven pounds but fell off two days this week:(, but feel ok, I will hit again tomorrow:D.

:welcome2: mofromco I think you're going to like it here. I don't know anything about conquer, but I'm on week 6 of Wendy's program. I'm doing the special holiday week and then will start week 6. Holding at 13 pounds lighter. I feel so much better. I tried on a blouse tonight and I could button it. :carrot:

So you ate off program, it's called life. It happens!! Get right back on program, it'll come off. We know what to do now when we slip!! That's what's great about Wendy's program. You don't think....oh, I ate something that I wasn't suppose to, so I blew it! Might as well eat what I want.

If you eat the very next day on program and drink the water, you might not even have a gain or it might be a very small one. It's so easy to start back up.

It's surprising to me that I've stayed this long and not slipped on this program. I really don't want the sweets, except I thoroughly enjoyed a fudgesicle before I went to bed on a B day once. I think I've had 2 chips in 6 weeks. Other than that, I've tried to do the program as best I can reading the menus and checking back at Wendy's book. Trying to plan in the morning what I'm going to eat for the day. I am getting a little tired of chicken, but after Christmas I'll have more time to look at recipes.

I'm hoping to be on this forum for a long time and meet friends that are following Wendy's WOE and for once in my life, maintain. I think I've found the secret. At least it's working for me now.

I'm sure posting has helped me be more accountable. Yes, I write down the foods on the charts, but talking to others having the same problems, seems like we're in this together. I am so glad I bought that magazine in October with Wendy's article in it.

Well, got to hit the sack.

Have a great weekend every one!!
Carol

Violet73
12-19-2009, 09:33 AM
Kim...that is SO funny about you sneaking and reading the book! LOL!!!! My family has heard me talking about so many diets and new things I'm trying that I haven't even told them about this one. I figured I would wait and see if they notice I'm losing weight.....that would be a great surprise for all of us!

Welcome everyone to this forum! Yay....more and more are joining us here...that's wonderful! :)

We can all support each other! With reading her book (so far) she does seem unique in her approach to weight loss and maintaining. It sounds very exciting! I do good with the depletion part....its the maintaining....so I think her approach sounds like what I need! Kim , I can't wait for the deplete week and the :broc: hehehe! Keep cracking gals! :)

PrairieChick
12-19-2009, 12:50 PM
Kim...that is SO funny about you sneaking and reading the book! LOL!!!! My family has heard me talking about so many diets and new things I'm trying that I haven't even told them about this one. I figured I would wait and see if they notice I'm losing weight.....that would be a great surprise for all of us!

Kim , I can't wait for the deplete week and the :broc: hehehe! Keep cracking gals! :)

I ordered "Crack the Fat Loss Code" book in PDF so that my DH would not see me getting another diet book! Well, that and I wanted the book FAST. I have to read it on the computer. I have printed out most of the book and have it in a three ring binder - it is VERY helpful - can just print out the daily food journal sheets too!

Found it at A1Books.com - have "Conquer" in the SAME format! :broc:

:lol3: Yep! We have all come the the "DIET" cave of book hording hoping that the NEXT book out will do the trick! :lol3:

I'm so thrilled to have found the LAST two books I will every NEED! :cheer:

See ya Lighter! :broc:
Kim :comp:

Violet73
12-19-2009, 09:42 PM
Can you guys post an example of a meal plan you use? I will not do the protein shakes...would rather have some turkey and cheese for my protein and fat. Just curious on what you guys eat. LIke for instance... I love eggs but I'm not clear on how many to eat for breakfast. Her example of her breakfast burger said one whole egg with five egg whites or egg substitute. I dont like the recipe for that but can scramble some eggs with some cheese for the protein and fat. Anyway, it would be helpful to know what you guys are eating. I've read the book up until week one and the samples. I couldn't put the book down last night :broc: hahahaha!

PrairieChick
12-19-2009, 10:12 PM
Can you guys post an example of a meal plan you use? I will not do the protein shakes...would rather have some turkey and cheese for my protein and fat. Just curious on what you guys eat. LIke for instance... I love eggs but I'm not clear on how many to eat for breakfast. Her example of her breakfast burger said one whole egg with five egg whites or egg substitute. I dont like the recipe for that but can scramble some eggs with some cheese for the protein and fat. Anyway, it would be helpful to know what you guys are eating. I've read the book up until week one and the samples. I couldn't put the book down last night :broc: hahahaha!

I absolutely L♥V 3/4 cup of Egg Beaters poured out onto a flat skillet sprayed with Pam Butter Spray. I just let it get about half cooked then I tear a slice of Sargento's Low Fat Medium Cheddar Cheese from corner to corner and place that on 1/2 of the egg beaters cooking, then I take 2 Tablespoons of Pace Mild Chunky Salsa and spread that over the cheese. When it looks like the egg beaters are about cooked through, I raise one half of it and place it over the salsa and cheese. Sometimes I will flip this just before placing on my plate. This omlet is VERY satisfying in the morning and will keep me with no hunger till the next meal. It turns out to be just 2 carbs (salsa). So that is a P/O Breakfast.

I know you said you aren't going to do shakes, but just had to share a FAVORITE of mine I learned from Wendy. I use 8 oz. of water/ice combo, with 1 scoop of chocolate protein powder and 1 tube/envelope of instant coffee! :woohoo: is it GOOD! :dancer:

I like to wrap up deli turkey sliced THIN meat into a Romane lettuce leaf, that is really good.

You will find that food will take on a whole new meaning of TASTE with this program - you automatically will want to eat slower! I don't know what is making me do that - but I love it. My DH can't believe I am so satisfied with so little food! But, remember the food you are getting is REAL food and it is more satisfying!

Hope this helps ya! :hug:

See ya Lighter! :broc:
Kim :comp:

Violet73
12-20-2009, 01:15 AM
The first week is really not much different from Atkins introduction phase. I remember how I felt the very first time I did Atkins. Food does take on a whole new meaning when you are strict about it. What I like about Wendy's program is it designed to help keep you on a schedule. I went to a nutritionist once for weight loss and her plan was so similar to Wendy's. I wish I would have stuck with it (sigh) but I am at the point in my life now where shouldve, couldve wouldve is in the past and now its time to make a lifelong change.

Anyone else have any idea how many eggs a person can have ? I would rather eat eggs than eggbeaters (no offense).

I also found it interesting about pork not having as much protein as chicken and fish. good to know! :)

Carolis60
12-20-2009, 01:46 AM
Hello, I enjoy 1/2 cup of egg beaters and 2 Jimmy Dean Turkey sausage links or patties. I count the patties as 3 fats. I scramble the eggs till done and cut the sausages up and add to the eggs. If I have left over broccoli, I add that in too. Sometimes I add cheese, but most of the time I don't. I add a little salsa sometimes. If I'm hungry, I'll have a couple pieces of EZ toast with SF jam. I can always make it to mid morning on this.

The other day I made Wendy's Crepes. I used 1/2 cup old fashion oatmeal and 1 heaping protein powder, with the 2TB water. I also added one pkt of Splenda and some cinnamon. It made so much and it was my husbands snack time so I shared. He thought they were pretty good. He was in another room on the computer and smelled pancakes and thought....is Carol making pancakes? No, she wouldn't do that! But they do taste like a pancake. I used a little SF syrup on mine. Delicious! Dh thought so too.

I also made Wendy's Crepes and left out the protein powder. I thought why should I add the protein powder when the eggs are enough protein?? Still used the 1/2 cup oatmeal, splenda, and cinnamon. It was very good and made a normal size breakfast. Count the oatmeal as one of my starches on a B day, or can use it as 1 starch on a C day. I think we get 1/2 cup for our cereal. Think this is correct Kim? Hope I'm counting right!!

Trader Joe's has some Flax cereal and I've had it a couple times with Almond Breeze milk. I count the cereal as my starch.

I like baked chicken for most of my lunches. I bake two at a time, cool a little and debone them and put the meat in zip lunch size bags (so I don't have to defrost so much) and put in freezer. Defrost as needed. I put 2-3 ounces on a nice bed of lettuce.

Sometimes make a fresh chicken sandwich if I still have a starch coming. Add bell pepper, lettuce, purple onion. Sometimes those sliced yellow pickled sandwich peppers.

If I'm not to hungry I'll warm up 2-3 ounces of chicken and sprinkle with Mrs. Dash and eat with some cucumber slices and celery. I like fast and easy when I'm painting and I don't want to take much time out.

Sometimes I make tuna from the packages and weigh out 2-3 ounces and mix with my 1TB of Olive Oil mayo, and purple onion. Make a half or whole sandwich or add on top of salad.

I've made deviled eggs and eat about 4 halves and some raw veggies. It doesn't take much to fill me up any more. Plus I know I'm going to be eating some kind of protein in 3-4 hours, so I don't want to over eat. I've noticed I don't need to eat as much now.

For dinner one night I made taco salad. Weighed out 3 ounces of browned seasoned meat and than added 1 ounce of cheese, a few cherry tomatoes, and diced onions and a little taco sauce. I cooked my dh the shells. He loves home made tacos. You could do the same with chicken. Could add sour cream and salsa. Just have to do the counting with anything extra.

I enjoy a couple halves of deviled eggs for my afternoon snack. Not to big, but filling. HB eggs can be so plain sometimes.

A couple time I've had a couple eggs and a small bag of popcorn for lunch. Just have to eat the starch before 3pm. I love popcorn. :D

I'm planning on making Jackie's unstuffed cabbage for dinner soon. Bought the cabbage, but didn't realize I needed canned tomatoes. Also, it take longer than I thought in the oven. Didn't read the recipe first.

Bake a larger roast beef so you'll have left overs for sandwiches with a slice of dill pickle and lots of lettuce. I like to add 1 tsp of Kraft Creamy Horseradish sauce to our sandwiches. The label says 1.5 grams of fat per tsp. This spices up the sandwich and makes it special. You can add a spicy mustard too.

I bake tilapia or salmon one or two times a week also. Have my broccoli and squash or green beans. Bake extra and add to a salad the next day.

One cold night I weight out 3 ounces of left over taco meat and added it to 1/2 cup of beans, with a little onions on top. Great chili. Had my broccoli on the side. You wouldn't think this would fill you up, but it did.

For a D day, I had a normal ww bun with sloppy joe mixture. I made it, so I left out the br. sugar, and the ketcup. I still used one can of tomato soup it calls for. I think I added one pkt splenda. Not the normal recipe, but it worked and I didn't have a gain from it. Didn't eat as much as I did for Thanksgiving, so stomach felt better.

So far, I think this is about all I've eaten in 6 weeks. Very simple meals, very plain, but after Christmas I'll have more time to look at low fat meals for my huge assortment of recipe books.

Hope this helps with a few meals for you so you don't get bored.

Today we drove an hour to see a theater play called "Plaid Tidings", a special holiday edition. Our daughter played the piano on the stage, usually she's "in the pits". It was so funny!! Very enjoyable! We went to the matinee, and it was dinner time when it was over, so went along with the 20 member cast. Had such a nice time visiting with the actors.

We got to come home and they had another performance again tonight. They're just about done as I'm writing. Then they have a cast party. Tonight was the last night. So much effort goes into these little town theaters. So many rehearsals!!

I was so thankful that the restaurant served breakfast all day. Ordered a veggie omelet, hash browns, and biscuit. Gave away the biscuit to dh, and hash browns to daughter. So I had a legal, full of protein and veggies dinner. :carrot:

Lets keep on Crackin' ladies! :broc:

PrairieChick
12-20-2009, 01:50 AM
The first week is really not much different from Atkins introduction phase. I remember how I felt the very first time I did Atkins. Food does take on a whole new meaning when you are strict about it. What I like about Wendy's program is it designed to help keep you on a schedule. I went to a nutritionist once for weight loss and her plan was so similar to Wendy's. I wish I would have stuck with it (sigh) but I am at the point in my life now where shouldve, couldve wouldve is in the past and now its time to make a lifelong change.

Anyone else have any idea how many eggs a person can have ? I would rather eat eggs than eggbeaters (no offense).

I also found it interesting about pork not having as much protein as chicken and fish. good to know! :)

Great! :dancer:

Wendy is specific when she says that this is NOT a low-carb diet. Only during the first seven days was it important to be so strict and reduce carb intake so severely, simply to begin the process of "cracking the code" and getting your body to understand that there are places to look for energy other than simply utilizing carbohydrates.

Yep, the past is the past, tomorrow is not here yet, we have today - the present given to us to handle right now!

Egg Issue - Here is Wendy's break down on eggs... Women - 1 whole egg & 3 egg whites, Men - 1 whole egg plus 5 egg whites - OR - have only egg whites or egg substitute, if desired.

Nutrition of a Large Whole Egg - all foods are categorized by what macro nutrient is most prominent in their chemical makeup. A large whole egg has 6 grams of protein, 3 grams of fat, and less than 1 gram of carbohydrates. So eggs are, technically speaking, classified as protein, even though they do contain some fat and carbohydrates. ;)

Hope this helps ya!

:woohoo: Carol! Those are some GREAT recipes! :drool:

See ya Lighter! :broc:
Kim :comp:

Violet73
12-20-2009, 11:14 AM
Kim...yes I know her diet is not a low-carb diet...I have read that part of the book ;) and you have said this many times. What I am saying is that it is restricted the first week like Atkins so I should be able to do this. I am just trying to compare it to other diets I have done and MY ability to do this.

I just try to stick with natural foods and also avoiding gluten while I'm doing this. When it comes to adding carbs in...I will do this my way...gluten-free. There are many healthy carbs to eat without eating bread and grains. I also buy gluten free pasta...yummy. Anyway...just wanted you to know that I realize her diet is different from Atkins.....I'm just getting myself mentally prepared for the first week ;)

Carolis....thanks for all the great tips! Sounds like you and your DH are eating some great food! :cheer: I'm going to get me another food scale (lost mine) so that I can properly measure out my protein. I loved baked chicken. I also love eggs so that shouldn't be a problem!

Jillian Michaels says if it doesn't grow from a plant or a tree or doesn't have a mother then don't eat it ! hahaha!....that always cracks me up.

PrairieChick
12-20-2009, 11:40 AM
Kim...yes I know her diet is not a low-carb diet...I have read that part of the book ;) and you have said this many times. What I am saying is that it is restricted the first week like Atkins so I should be able to do this. I am just trying to compare it to other diets I have done and MY ability to do this.

I just try to stick with natural foods and also avoiding gluten while I'm doing this. When it comes to adding carbs in...I will do this my way...gluten-free. There are many healthy carbs to eat without eating bread and grains. I also buy gluten free pasta...yummy. Anyway...just wanted you to know that I realize her diet is different from Atkins.....I'm just getting myself mentally prepared for the first week ;)

Carolis....thanks for all the great tips! Sounds like you and your DH are eating some great food! :cheer: I'm going to get me another food scale (lost mine) so that I can properly measure out my protein. I loved baked chicken. I also love eggs so that shouldn't be a problem!

Jillian Michaels says if it doesn't grow from a plant or a tree or doesn't have a mother then don't eat it ! hahaha!....that always cracks me up.

I get it now! Thanks! We are just getting to know each other! ;) :hug:

Just looked at the Ezekiel 4:9 bread (EZ) - yep, it has organic wheat gluten in it, so that is out for ya.

I'm really interested in learning what you have learned in you WOE over the years. I'm like you, I really have to "sike" myself out for a new program. Until I found this one (Carolis60 showed me the program) I was needed to do something but just couldn't pull myself to do it. My head was so mixed up with so many DIETS that I had no direction.

Jillian Michaels is absolutely right! Ever heard of the God Diet? Same principles!

Our relative before us didn't have a "weight" problem. They ate before all the "additives". They never heard of "pre-packaged", everything was from scratch. Today, we scratch our heads and open a box! :lol3:

I'm SO EXCITED about this thread and all the GREAT stuff we are going to be experiencing TOGETHER! :grouphug:

See ya Lighter! :broc:
Kim :comp:

JackieV
12-20-2009, 01:52 PM
:welcome:

I'm personally on Week Two of the program.
But I have just quickly gone through the book.
What is see is the Chapter 9 information, you might want to review that and the information you have on weeks 7-8.
Sure wish I could help you more on this - we have SEVERAL other members here who are beyond your place in the program.

We are here to support each other - so some of us are going to be learning for the first time these things, others will be sharing where they have been on the program!

I will watch :mag: for the answer on this as well! :hug:

See ya Lighter! :broc:
Kim :comp:

Wendy always recommended to start with Crack The Fat Loss Code and then go to Conquer the Fat Loss Code. If you started with Conquer, then go to Crack when you finish the first 8 weeks. :)

:welcome:
I am working on "Crack" program sheets :comp: that will have a journal and the foods list for each type of day. Sheets will be in Word format so everyone will be able to download them and start using them. They should be ready just about the time you get started! :cheer:
[COLOR=SeaGreen][B][SIZE=3]See ya Lighter! :broc:
Kim :comp:

Are these Rose's sheets? Mary said that would be fine to use them for other Crack people. They are wonderful!

Jillian Michaels says if it doesn't grow from a plant or a tree or doesn't have a mother then don't eat it ! hahaha!....that always cracks me up.

What a great saying. I'll have to remember that.

JackieV
12-20-2009, 01:53 PM
:welcome:

I'm personally on Week Two of the program.
But I have just quickly gone through the book.
What is see is the Chapter 9 information, you might want to review that and the information you have on weeks 7-8.
Sure wish I could help you more on this - we have SEVERAL other members here who are beyond your place in the program.

We are here to support each other - so some of us are going to be learning for the first time these things, others will be sharing where they have been on the program!

I will watch :mag: for the answer on this as well! :hug:

See ya Lighter! :broc:
Kim :comp:

Wendy always recommended to start with Crack The Fat Loss Code and then go to Conquer the Fat Loss Code. If you started with Conquer, then go to Crack when you finish the first 8 weeks. :)

:welcome:
I am working on "Crack" program sheets :comp: that will have a journal and the foods list for each type of day. Sheets will be in Word format so everyone will be able to download them and start using them. They should be ready just about the time you get started! :cheer:
[COLOR=SeaGreen][B][SIZE=3]See ya Lighter! :broc:
Kim :comp:

Are these Rose's sheets? Mary said that would be fine to use them for other Crack people. They are wonderful!

Jillian Michaels says if it doesn't grow from a plant or a tree or doesn't have a mother then don't eat it ! hahaha!....that always cracks me up.

What a great saying. I'll have to remember that.

Good luck to you all. I haven't been able to be on here much this week. Had a lot going on. KUTGW!

PrairieChick
12-20-2009, 02:18 PM
Are these Rose's sheets? Mary said that would be fine to use them for other Crack people. They are wonderful!


GREAT NEWS JackieV!!!!
No, what I was working on was my own design (because I never heard back from Mary), but I will drop the extra work NOW that I have permission from Mary through you! :woohoo:

So, if anyone wants the sheets mailed to you in Excel format (that is the only format that Mary sent to me) of Rose's Sheets - just click on the little AIM guy under my "Sunflowers", and give me your email address, and I will send you the file. :cheer:

See ya Lighter! :broc:
Kim :comp:

Violet73
12-20-2009, 06:00 PM
Kim....also I believe we have too much available to us...I am thankful for that and the fact that we dont have to find our own food...but our ancestors didn't have all this junk available to them like we do. With actually having to grow your own food and hunt ....they also had their exercise built in. Sigh...oh well...guess we better just eat like our ancestors and quit pigging out! lol oink oink

Jackie...thanks..I like that quote from Jillian too :) It is funny but true. Fresh natural food is best. Not always the easiest to come by or have the time for but hopefully that will change for me. Gotta start somewhere! :)

Oh Kim, I dont have AOL so it wouldnt let me send my email addy to you...but I could PM it to you when you get PM...thanks!

PrairieChick
12-20-2009, 09:12 PM
Kim....also I believe we have too much available to us...I am thankful for that and the fact that we dont have to find our own food...but our ancestors didn't have all this junk available to them like we do. With actually having to grow your own food and hunt ....they also had their exercise built in. Sigh...oh well...guess we better just eat like our ancestors and quit pigging out! lol oink oink

Jackie...thanks..I like that quote from Jillian too :) It is funny but true. Fresh natural food is best. Not always the easiest to come by or have the time for but hopefully that will change for me. Gotta start somewhere! :)

Oh Kim, I dont have AOL so it wouldnt let me send my email addy to you...but I could PM it to you when you get PM...thanks!

I DITTO everything you said LeslieLou! We are spoiled nowadays with everything at our finger tips or driver through!

On the AIM - it is NEW to me, signed up through GMail - I don't have AOL either, got rid of it a long time ago. PM???? Do I get that when I get my signature here???? That's cool!

Have a GREAT evening everyone! Gon'a go lay down again....next week is going to be a big week - birthday and Jesus' Birthday too! :)

See ya Lighter! :broc:
Kim :comp:

Violet73
12-20-2009, 09:47 PM
Hey Kim...yeah you will get that when you have been here 20 days.... I have gmail too but I dont know much about it lol...... when you get PM....I will PM you! I've already been working on some menus for when I start cracking.....my start date will be Jan 4th.....like you said Mondays are good days to start...also.....Jan 5th is when this Biggest Loser Challenge here starts....did you sign up for it? :carrot:

What day is your bday? Isn't Christmas wonderful? I love celebrating Jesus' Bday! :)

PrairieChick
12-20-2009, 10:06 PM
Hey Kim...yeah you will get that when you have been here 20 days.... I have gmail too but I dont know much about it lol...... when you get PM....I will PM you! I've already been working on some menus for when I start cracking.....my start date will be Jan 4th.....like you said Mondays are good days to start...also.....Jan 5th is when this Biggest Loser Challenge here starts....did you sign up for it? :carrot:

What day is your bday? Isn't Christmas wonderful? I love celebrating Jesus' Bday! :)

You are right on top of things! I'm so proud of ya! :cp: AND excited at the same time! I really am look'n down the road with GREAT anticipation in this program and our support here on 3FC's! :flow2:

You BET I DID! I signed up for the BLC - I hope you mean this one....
http://www.3fatchicks.com/forum/biggest-loser-challenges/187186-2010-winters-weight-ing-spring-challenge-sign-up-here.html

Get'n updates on it - people signing up....I'm keeping my eyes open :mag: for any new updates and team picks! :dancer:

My birthday is Tuesday (22nd - also the 22nd is my 20th day on 3FC's!) not a BIG event, but I will be able to order offer the Senior Menu! :woohoo: small portions and will even use the take home container just like Wendy says to do! She would ask for a "to go" container when the meal was delivered to the table, and would portion down the meal right then as to not eat too much! GREAT IDEA! :D

I don't eat out very often - but am looking forward to it.
Being on week three of the program the next week is going to be a challenge. I am not using the holiday schedule - I will just continue on week 3 the BEST that I can, remembering every day is a new day!

Christmas is AWESOME! I love the lights and the quiet times in my devotions the most. I get so excited about doing for others this time of year - it just gives me a rush do'n it! :high:

Have a GREAT evening! :hug:

See ya Lighter! :broc:
Kim :comp:

Violet73
12-21-2009, 10:58 AM
Hey Kim...I'm glad you signed up! Sounds like it will be a fun way to keep us accountable!

Oh so tomorrow is your bday? cool! Yes, just prepare yourself and watch your portions. I do that alot already...eat only half and get a to-go box. Some places serve wayyyy too much food!

Just do the best you can on week 3....as long as you stick to it as closely as you can than that is important. I know its hard this time of year but we can't make anymore excuses can we? Its time to take control! :)

Christmas is such a great time....it has really come fast this year ......I love it! :)

Keep cracking! :carrot:

PrairieChick
12-21-2009, 12:39 PM
Hey Kim...I'm glad you signed up! Sounds like it will be a fun way to keep us accountable!

Oh so tomorrow is your bday? cool! Yes, just prepare yourself and watch your portions. I do that alot already...eat only half and get a to-go box. Some places serve wayyyy too much food!

Just do the best you can on week 3....as long as you stick to it as closely as you can than that is important. I know its hard this time of year but we can't make anymore excuses can we? Its time to take control! :)

Christmas is such a great time....it has really come fast this year ......I love it! :)

Keep cracking! :carrot:

:thanks: LeslieLue! :hug:


Now I KNOW I posted this last night, but it seems to be missing this morning....

Here is the link to the NEW WEEKLY Thread for CRACK/CONQUER The Fat Loss Code....

http://www.3fatchicks.com/forum/carb-counters/188465-crack-conquer-fat-loss-code-december-21-2009-a.html

See ya there! AND......

See ya Lighter! :broc:
Kim :comp:

mofromco
12-22-2009, 12:43 PM
Hi all. Thank you all for the kind welcome. I'm still figuring out the board and hope to post more regularly after the holidays and travel for that is done. Its so nice to be able to share with others going through similar things. I am doing ok on the program again, I haven't gained and haven't lost, but I'm happy with that. I'm setting up the holiday program too to allow myself some cheat time. I agree that this is a life change plan, and that is my mentality these days. I hope you all have a wonderful holiday season and I will be on and update as I can.
Maureen:)

newlife
12-22-2009, 02:42 PM
I did not do Wendys first book crack the fat loss code i sarted with conquer the fat loss code book and has just done 8 wks and still need to lose so do i start the book over or what?. I was on atkins when i started this.

PrairieChick
12-22-2009, 02:56 PM
I did not do Wendys first book crack the fat loss code i sarted with conquer the fat loss code book and has just done 8 wks and still need to lose so do i start the book over or what?. I was on atkins when i started this.

:balloons::welcome2::balloons: NewLife!!! :hug:

What is recommended in your situation is to start again with the "Crack the Fat Loss Code" book.

Great to have ya join us...we are on a NEW weekly thread, you can catch us all here!!!

http://www.3fatchicks.com/forum/carb-counters/188465-crack-conquer-fat-loss-code-december-21-2009-a.html

See ya there! :hug:

See ya Lighter! :broc:
Kim :comp: