* Anyone, from any phase (1, 1.5, 2, 3, etc.) can post, and those who are new to 3FC are especially encouraged to do so!
* This thread is for questions, sharing advice and strategies, and encouraging each other to stay on plan. It is not for chatting about daily life unrelated to this topic. Members have indicated that they would like to have chatting remain in the Daily Thread, so any posts that are off topic or chatty will be moved by the mods to the Daily.
* Because people from different parts of the plan are posting here, it'll help everyone if you indicate what phase you're in when you post. Thanks!
* While you may certainly find, from time to time, the need to ask for help after going off plan, remember that this thread is about staying on plan. When you share details of off plan foods you've eaten, it can upset, tempt, and otherwise frustrate other members, so please keep these details to a minimum.
So, share with us: How are you staying on plan this week?
This is where the going can get tough. Let's help keep one another accountable :kickbutt: and cheer each other on :carrot:
12-14-2009, 07:35 AM
Don't we know it, Cyndi! The countdown begins!
I vow to eat OP in between events, and try to only have a bite or two of anything off-plan at any events if I can't resist at all. I must keep in mind that I don't want to spend all of January undoing the damage!
12-14-2009, 07:39 AM
My plan is to hold the line! There's a big family party on Thursday night which will be a challenge - surf and turf! If my hotel room has a fridge, I'll sneak part of it back for breakfast! The rest of the week will be as OP as possible under the circumstances. I already have the next three days planned.
12-14-2009, 08:30 AM
I've been doing OK foodwise because most of my events have been potlucks. It's taken extra time, but I've taken an OP dessert to every one, in addition to my main dish. It has taken the temptation away from all the scrumptous cookies and cakes.
I've been having a hard time getting alot of exercise in, and decided yesterday I'm going to consider myself "maintaining" until I can get back on my bike again. Once I get to the Eastern slope, my exercise options really taper off. I'm travelling today and was going to skip exercise class because my list is so long, but decided this AM everything else can wait.
Good week everyone!
12-14-2009, 09:14 AM
Debbie, those are great tips for this season! Though it certainly is extra work, I often bring an OP dessert with me to potlucks so I don't feel deprived. If I don't have time, I'll bring a SF pudding, chocolate, or a decadent piece of fruit (this time of year, clementines... :drool: ) so I have something.
I think we all have to find the balance that works for us during stressful times. Focusing on maintaining can be a good strategy. (In fact, it's the strategy of the "Lean Plate Club" at the Washington Post!) However, do remember how much exercise can help with stress--and it does make any slip-ups have much less effect. So I'm glad you made the point of going today. :hug:
My big problem is getting enough sleep. As DH so wisely pointed out, we have more than enough cookies now to give away--but only five varieties, and we planned 13 (yes, I know, I have a Martha complex! :rolleyes: :o ). I need to find a balance between making a couple more without going overboard and getting my presents wrapped and shipped (which was supposed to happen last Thursday...so far, I have one person done. Yikes!!!). DH is out of town tonight, so I have the fight the temptation to stay up all night to get it all done. Ugh!
My exercise has been good most of the time. I skipped on Wednesday and added an extra 10 minutes of cardio on Thursday (would have done more, but that's all DH would do and we went together) to make it up. I was really physical this weekend, between scrubbing the :censored: out of two bathrooms on Saturday and deep cleaning and reorganizing the bunny room yesterday. So I hope I burned a few calories here and there.
The cookies are tempting, even though they're in the freezer, since I had to dive into them twice yesterday (once to make up an early plate for a friend I'll see tomorrow and then again to put together a "sweet treat" to bring to a party today), but making sugar versions of several has helped keep me out of them: in the dim light of the basement, it's hard to tell which are sugar and which are sugar free, so I just stayed out!
So, what are you doing to stay OP this week?
12-14-2009, 09:37 AM
I have to confess that I am a terrible spoon and bowl licker after the cookies are made and then I deprive myself of the baked cookies. No more of this, no more licking or tasting and I will spread my cookie portions (one of each) only on Christmas Eve and Christmas Day. We really don't have too many social functions this year just the family so it won't be too hard.
12-14-2009, 10:03 AM
I've been eating the chocolate oatmeal with a scoop of crunchy peanut butter mixed in for breakfast. I love the smell when it's cooking and it reminds me of some of my favorite cookies. So far it's helping me feel less deprived.
Planning is incredibly important for me. I'm not only planning my meals but planning emergency fixes too. I've started bringing an extra bowl of veggie soup with me so that I have something to eat if I just have to eat. I have to eat that first then reevaluate eating something off plan. By then I'm usually too full and don't want anything extra.
I'm also planning my exercise. It keeps my mood more even (which helps with impulse carb eating) and keeps me burning better.
Days I don't plan I get into trouble and for me one slip often leads to more. As always nothing crosses my lips that contains high fructose corn syrup because that's the sure trigger to a binge. Home baked goodies are my only off plan indulgences and those have to planned into my day in small amounts.
Speaking of planning-
B: chocolate oatmeal with 1/2 scoop protein powder
S: clementine, plain yogurt
L: white bean & barley soup, roasted brussels sprouts
S: veggie soup
D: taco bake
exercise: walk outside!, 2 10 minute fitness segments
12-14-2009, 10:41 AM
Cyndi, what's the chocolate oatmeal? I must have missed something!
Sophie, the fact that most of my cookies include raw eggs keeps me out of the dough. But I know tons of people who are still not disuaded. ;)
12-14-2009, 05:47 PM
My strategy for the next week and a half is to stay as far away from the teachers' room as possible! :eek: The place was wall to wall holiday goodies today and as wild and wound up as the kids are this time of year I could easily give in to temptation.
B - cheese stick, V8
S - yogurt
L - chicken stir fry
S - almonds and choc milk
D - baked squash, steamed broccoli and cottage cheese
12-14-2009, 06:11 PM
Schmoodle - http://www.3fatchicks.com/forum/breakfast-ideas-phase-2/184392-chocolate-oatmeal.html
I just use my regular Bob's Red Mill 5 grain, add cocoa powder, PB , 1/2 scoop of protein powder and a packet of sweetener. The protein powder is not necessary but I need that extra protein in the morning or I'm starving by 10. I've started adding the cocoa powder with the oats just so the house smells of chocolate :)
I am happy to report that I resisted the cookies everywhere. I did decide on a different lunch but it was the Co-op's healthy lunch special - a scoop of brown rice with steamed, seasoned mixed greens. I added a few yams to improve my mood :)
12-15-2009, 06:36 AM
Long day today, I've got my class this afternoon and of course - there will be holiday goodies. I made SF PB cookies to bring as well as my V8 and pistachios.
B - oatmeal, v8
S - yogurt
L - ww cheese tortellini
S - v8 and pistachios, maybe a SF PB cookie
D - chicken and pepper stir fry
A milky drink sometime during the evening
12-15-2009, 06:47 AM
We have a staff brunch today but it's at a local restaurant I know so meal times are off but planning is easy.
My question is I stayed longer on Phase 1 and I'm now on Phase 2, but I don't have startches everyday. I'm trying to take it slow, is this a problem?
I work 2 jobs and I can't seem to find time to exercise. Any suggestions.
Thanks so much for all of your support.
12-16-2009, 06:32 AM
I started phase 1 at a really busy time and because of that I extended phase 1 also. It was just easier to keep eating what I'd been eating than to figure out what to add and how to adjust when life was so hectic.
I don't believe it hurt me any, but I also don't believe it caused me to loose weight more quickly than if I'd gone right into phase 2. For me it was just a convenience thing, I wanted to be sure to stay OP at a time when I was too busy to put much time into menu planning.
The original book says that it's OK to stay on phase 1 for more than the 2 weeks especially if you have a lot to loose, but IMO it's a lot harder to stay truly OP if you stick to phase 1 for too long. And we need the good grains and fruits if we're going to truly be eating a healthful, well balanced diet.
My plan today:
Treadmill if my foot is up to it. Stretching/pilates if my foot is still too sore.
B- oatmeal, v8
S - yogurt
L - ww cheese tortellini, salad
S - hommus and red pepper
D - broccoli cheese soup
A milky drink sometime this afternoon or evening.
12-16-2009, 07:18 AM
Apparently I'm doing Phase 2 today. Just turned out that way based on leftovers :)
B: chocolate oatmeal
S: yogurt & veggie slices
L: Still have that leftover soup and today I'm eating it! maybe with a side of sauteed greens
S: vegetable soup as turned out to be the perfect afternoon snack - almost no calories and very filling and satisfying
Exercise will be the dreadmill and 10 minute fitness segments for flexibility & core
I didn't do too well with the sleep. :sorry: I ended up going to bed around 3:30 am. Ugh. Last night was worse. I'm going to have to go to bed earlier tonight, period. Ugh
Cyndi, that sounds awesome!
12-16-2009, 12:15 PM
I am having quite a battle with the freezing cold wind blowing through the building monster. I have been hungry all day. On the plus side I have avoided the cookies and stuck to good choices. On the less positive side I have eaten way too much already!
Why does my body think it needs to prepare to hibernate everytime it's cold?!
12-16-2009, 12:29 PM
It's freezing here too. The kids haven't been able to get outside at all today...... they're good kids but I'm sure you can imagine the noise level around here. :eek: I've had my lunch and my snacks but still feel like eating. I'm about ready to start chewing on my own arm.
I like your idea of vegetable soup as a snack Cyndi, I may have to try that.
12-16-2009, 01:00 PM
Hey ladies -- I'm jumping in mid week here too. Maybe you guys can help me out if you see I'm doing something that may need a little tweaking. I'm on the 2nd day of P1.
B- Egg/Cheese/turkey bacon cup
S- Cottage cheese
L- P1 Chicken Salad
S - cucumber
D - ham/swiss cheese roll ups
D- SB Peanut Butter Cup if I'm craving something sweet
12-16-2009, 02:21 PM
Hey girls! I'm down 5 lbs. * does a little dance * Yay!
I'm staying OP by making sure I eat a daily amount of either almonds or sugar free peanut butter, drinking teas, making two delicious veggie sides for dinner (rather than making a vegetable, a noodle side for my husband and son, I'm making a vegetable, a noodle side for them, and then another veggie so I can feel like I'm having two sides and a full dinner too!) I'm also making sure to get my good fats in (mainly extra virgin olive oil and smart balance) and using plenty of seasonings to make sure my food isn't bland!
I had like, the BEST dinner last night. I took some chicken breasts, seasoned them liberally with onion powder, garlic powder, seasoning salt, then wrapped them in two slices of turkey bacon (which I had forgone that morning) and a little drizzle of olive oil then put them on one of those little hamilton beach grills. It was DELICIOUS. Then I made a bag of frozen fresh cut green beans, drained the water, added a bit of smart balance, garlic powder, and sprinkled with parmesan. Then I opened up a can of turnip greens and seasoned with nothing but apple cider vinegar. So delicious!
Feral, I think most would say to add some more veggies. I know that's something I have to remind myself to do. I do love veggies but sometimes it's easier to grab a ham/swiss roll up without going to the added trouble of veggies so I know how it is. I would suggest maybe adding a side salad or even open up a can of veggies and heat and eat? That sounds weird but it's something I do to make sure I'm getting my veggies in. And celery with natural, sugar free peanut butter or a delicious flavored hummus is good too. But I will seriously open up a can of greens or something, flavor with apple cider vinegar and eat that too. yum!
12-16-2009, 02:34 PM
Melanie - THANKS! I will def remember your suggestions. I'm usually better about adding in veggies so I may try to add in a salad with some chick peas (one of my fav salad additions!) tonight. Its one of my late nights so I won't even be home until 7:30 ish. I know... horribly late (note sarcasm). Usually I like to cook ahead for the week so all I have to do is cook veggies that night, but I haven't done that yet.
12-16-2009, 03:18 PM
Feral, you're doing pretty well, there! :) You should probably add some protein to your cucumber, to ensure you stay full longer. You may also want to add more vegetables to your other meals, to ensure that you feel full and have fiber and nutrients in your diet. You also want to include the "good carbs" that are allowed in Phase 1, like tomatoes, bell peppers, beans and legumes, and dairy, to help you avoid feeling the side effects of detox. HTH! :)
Congrats, FM! :yay:
12-16-2009, 04:12 PM
Thanks, Beachgal! :D
Also I have some suggestions for protein stuff to add on cucumbers. (and some can even be turned into a main meal such as lunch for example). I eat cucumbers all the time and have come up with some really delicious stuff that helps me on the SBD.
-Egg salad made with 2-3 hardboiled eggs, chopped celery and onion and seasonings, 1 tablespoon mayo spread onto cucumber coins. or Tuna salad, or Chicken salad. This is something I often do, there is something just so delicious about the salads on cucumber coins. Helps keep me from craving sandwiches.
Cucumbers with a slice of ham or turkey with a slice of cheese on top, to make little sandwiches.
Cucumbers spread with garlic hummus.
-This one isn't a protein suggestion, but a delicious side dish. Cucumbers as a side dish soaked in apple cider vinegar and olive oil, salt and pepper. Something about the fresh crisp taste of cucumber is just divine with vinegar.
12-16-2009, 10:13 PM
Back to Phase I for a few days. Fell into the Christmas baked goods we've been cooking up the last few days!
B: Veggie omelet, V8
S. RF cheese stick
L: Huge veggie salad with kidney beans & salmon
S: Tall skinny hazelnut latte
D: Chicken breast with sauteed onions & peppers, pasta sauce and mozzarella on top, roasted zucchini & grape tomatoes
S: Almond butter
12-17-2009, 12:47 AM
I am on the 4th day of P1 and I am doing well. By next year at this time, I hope to be skinnier and healthier.
12-17-2009, 05:51 AM
Hi FoodObsessed! :wave: It's nice to meet you and I look forward to getting to know you and cheering you on as you get skinnier and healthier.
It's so cold and windy, I'll be walking indoors again.
B - oatmeal & V8
S - yogurt
L - bean soup
S - hommus and veggies
D -stir fried red peppers & snow peas, grilled chicken and salad
A milkshake or hot cocoa this afternoon or evening.
12-17-2009, 05:57 AM
Today is a real party day. Several former and current co-workers decided to have a party together because we always had so much fun together. I know the food will be great, mostly very healthy with a few treats tossed in. I will stick close to plan but I'm definitely going for a small piece of whatever baked thing arrives for dessert. We are all from scratch types and everything is always outstanding. I'm bringing Gypsy Soup so will have a good, healthy base.
Exerrcise - I'm WFH so will get a couple of good workouts in today in anticipation of tonight. At least an hour on the treadmill and half an hour of toning including arms.
I am really loving Exercise TV on our OnDemand. It adds variety on days I don't want to use the equipment. Check it out if you have it.
12-18-2009, 05:50 AM
All I'm going to say about last night is that today is a new day :o
Exercise may be a challenge because I didn't get a lot of sleep. I'm going to be happy with a WATP tape and a 10 minutes flexibility workout
12-18-2009, 06:04 AM
Cyndi, I love reading your menus.
Ever thought of inviting me over for a meal? ;) :D
It's another cold one here. I never made it to the treadmill yesterday but plan to get there today.
B- oatmeal and v8
S - yogurt
L - chicken/veggie stir fry
S - SF hot chocolate and a SF PB cookie
D - Not sure yet, DH is cooking but promises it will be SBD friendly. :)
ETA: Ugh! All this time indoors is affecting my brain. I DID make it to the treadmill yesterday. Just didn't walk as long as I should have.
12-20-2009, 09:21 AM
Heidi - you are welcome anytime :) I'll just have to remember that when we are in Maine in May ;)
Yesterday was actually on plan :carrot: Between the dark days, the cold, the stress and all the holiday cheer disguised as cookies I've not had the best couple of weeks. Yesterday my body reminded me how much it hates all that crappy food. I need to listen.
Today, almost identical to yesterday other than dinner:
B: refried black beans, broccoli, egg, salsa & rf cheese
S: plain yogurt
L: leftover red beans, veggie chorizo & spinach over steamed broccoli slaw mix
S: veggie soup
D: Tofurkey roast, broccoli rabe, mashed cauliflower or roasted broccoflower homemade bread
Exercise - a walk, maybe outside, 10 minute fitness arms & core.
Yesterday I ordered the 10 minute fitness pilates on the fitness ball. I've discovered that just planning a 10 minute segment rather than trying to do all the segments fits very nicely into my day. I usually work 2 segments in, one at a time. It feels a lot easier than planning a 20 minute workout.