Ideal Protein Diet - Maintainers P4 What are you eating today?




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kcdoe
03-29-2014, 09:38 AM
I've gone through pages and pages of the previous threads of what peeps are eating and it is 99% phase 1 and trust me loved them and lived in them through phase 1. But as I'm about to go into maintenance and plan my meals I would really like to know what Maintainers eat every day:?:

Please share your daily meals ??!!!!!

I would really appreciate it!!!!!:hug:


drd1961
03-29-2014, 02:04 PM
Good information. I started P4 today. My coach will continue to see me and she recommends regular visits. Since there is no cost associated(part of the start up fee) I think it is a good idea.

Sheriously
03-29-2014, 02:39 PM
I've gone through pages and pages of the previous threads of what peeps are eating and it is 99% phase 1 and trust me loved them and lived in them through phase 1. But as I'm about to go into maintenance and plan my meals I would really like to know what Maintainers eat every day:?:

Please share your daily meals ??!!!!!

I would really appreciate it!!!!!:hug:



I appreciate the thread too, even though I'm in Phase 1, I'd love to see posts like this for ALL phases. It will come in very handy when I want to get some idea of how life will be later on!! (hopefully not too much later on). I know there is a whatcha eatin' thread already, but it's all phases all jammed together. :)


canadjineh
03-29-2014, 03:07 PM
I've gone through pages and pages of the previous threads of what peeps are eating and it is 99% phase 1 and trust me loved them and lived in them through phase 1. But as I'm about to go into maintenance and plan my meals I would really like to know what Maintainers eat every day:?:

Please share your daily meals ??!!!!!

I would really appreciate it!!!!!:hug:

Here you go KC: copied from my What are you eating today IPeeps thread posting:

Yesterday, since I have no idea what today's menu will look like:
BF: 1 HB egg
Mesa Sunrise G-free Cereal
1 med banana
1c Unswt Vanilla Almond Milk
(bf total - 349 cal, 51g carb, 11g fat, 12g protein)

L: Wendy's Full Size Asian Cashew Chicken Salad with Spicy Asian Dressing (only 380 cal, 33g carb, 13g fat, 36g protein AND SERIOUSLY YUMMY!)

D: Baked Basa Fillet dipped in egg white and crushed Mesa Sunrise cereal with Epicure Adobo spice mix
Shirataki noodles topped with stirfried cauliflower and Classico Red Wine & Herb pasta sauce
Greek Salad made from tomatoes, green onion, red & yellow peppers, and cuke with a largish serving of light feta and Kraft Calorie Wise Greek Dressing
1/2 a small avocado
(dinner total - 593 calories, 41g carbs, 37g fats, 31g protein)

Still maintaining YAAAAY! Even eating all this good stuff!!
Hang in there girls, your time will come, too!
Posting on here to let you know, it does work and it IS FOR LIFE!

Liana
:D

Hgamroth
03-29-2014, 03:19 PM
This is a great thread idea! I have had my struggles in maintenance and I am very interested in what maintainers eat daily.

SylviesGirl
03-29-2014, 07:34 PM
Here you go KC: copied from my What are you eating today IPeeps thread posting:

Yesterday, since I have no idea what today's menu will look like:
BF: 1 HB egg
Mesa Sunrise G-free Cereal
1 med banana
1c Unswt Vanilla Almond Milk
(bf total - 349 cal, 51g carb, 11g fat, 12g protein)

L: Wendy's Full Size Asian Cashew Chicken Salad with Spicy Asian Dressing (only 380 cal, 33g carb, 13g fat, 36g protein AND SERIOUSLY YUMMY!)

D: Baked Basa Fillet dipped in egg white and crushed Mesa Sunrise cereal with Epicure Adobo spice mix
Shirataki noodles topped with stirfried cauliflower and Classico Red Wine & Herb pasta sauce
Greek Salad made from tomatoes, green onion, red & yellow peppers, and cuke with a largish serving of light feta and Kraft Calorie Wise Greek Dressing
1/2 a small avocado
(dinner total - 593 calories, 41g carbs, 37g fats, 31g protein)

Still maintaining YAAAAY! Even eating all this good stuff!!
Hang in there girls, your time will come, too!
Posting on here to let you know, it does work and it IS FOR LIFE!

Liana
:D

I really appreciate all this info and the encouragement. I am not to goal yet, but thoughts of maintenance are beginning to swirl. Thanks so much.

kcdoe
03-29-2014, 09:06 PM
Congratulations, kcdoe!

I've been on maintenance for 7 months, and still finding my way. fwiw..
I can't handle the big P3 breakfast. It makes me feel wired & then I crash and feel hungry all day. I have a whey protein shake and half an orange most days. I also have 4 cups of water first thing in the morning. If I do something different, I stick to high protein with a little carb: 1 egg/2eggwhite omelette & salsa, maybe some butternut squash.

Lunch and dinner are P2ish; basically protein with veggies and a little oil & a daily green salad. I prefer the low carb veggies, but have added back things like carrots. My meals are pretty small--I get full easily, so I have 4-5.

I am very carb sensitive. Too much is a roller coaster, too little and I feel lethargic. I have about 60 g of carb/day. I don't do a fun day other than social occasions, as they have triggered binges. I often have whole food treats like extra servings of my regular food, or an avocado or apple.

I would like to see IP offer more specific guidelines, but I imagine they stick to what they can truly back up. We are all so different. I wish you the best on this journey. It's a little scary at first, but then it can be really fun to explore how to maintain your healthy new body. :)

Thank you Mars, that's what I'm afraid of, starting with such a large meal I'm thinking will cause me to be hungry all day :(. That's my wish for this thread to explore the way other maintainers make it work. This was great thank you !!!

I appreciate the thread too, even though I'm in Phase 1, I'd love to see posts like this for ALL phases. It will come in very handy when I want to get some idea of how life will be later on!! (hopefully not too much later on). I know there is a whatcha eatin' thread already, but it's all phases all jammed together. :)
Seriously I felt the same way on P1 and I went exploring always good to be informed!!

Here you go KC: copied from my What are you eating today IPeeps thread posting:

Yesterday, since I have no idea what today's menu will look like:
BF: 1 HB egg
Mesa Sunrise G-free Cereal
1 med banana
1c Unswt Vanilla Almond Milk
(bf total - 349 cal, 51g carb, 11g fat, 12g protein)

L: Wendy's Full Size Asian Cashew Chicken Salad with Spicy Asian Dressing (only 380 cal, 33g carb, 13g fat, 36g protein AND SERIOUSLY YUMMY!)

D: Baked Basa Fillet dipped in egg white and crushed Mesa Sunrise cereal with Epicure Adobo spice mix
Shirataki noodles topped with stirfried cauliflower and Classico Red Wine & Herb pasta sauce
Greek Salad made from tomatoes, green onion, red & yellow peppers, and cuke with a largish serving of light feta and Kraft Calorie Wise Greek Dressing
1/2 a small avocado
(dinner total - 593 calories, 41g carbs, 37g fats, 31g protein)

Still maintaining YAAAAY! Even eating all this good stuff!!
Hang in there girls, your time will come, too!
Posting on here to let you know, it does work and it IS FOR LIFE!

Liana
:D
Liana thank you, your was one of the only P4 I found in 5 pages of the what everyone's eating so glad you copied it here we appreciate it!!! Your one day has given me so many ideas I've read it 4 times ;) Wendy's Asian salad sounds awesome looking up the Mesa cereal!! Please continue to share !!
This is a great thread idea! I have had my struggles in maintenance and I am very interested in what maintainers eat daily.
Glad you agree Hgamroth I'm hoping maintainers will share their daily meals with us;), how about you what have you put together so far for maintenance meals? ;)

kcdoe
03-30-2014, 09:12 AM
ok my first day with phase 3 breakfast, this is harder then it looks :(
I'm using fitness pal to calculate everything. I had
1 egg
2 egg whites
2 slices whole grain white
veggie cheese
4 turkey Sausage links

I made a sandwich. ok this ended up being 25.8 carbs 39 G Protein, 17G fat.
I haven't added the fruit and I'm already over on the fat.

Ok going through the links looking for breads that I can get lower in carbs and fat. I've got to look for breakfast meat lower in fat, so that's why they go for the ham so I'll check that out :)

There's no way I will want to eat this all at once. Why can't we spread throughout the morning, make the yogurt a late morning snack?

Planning grocery list for the week!!

Maintainers or phase 3ers what are you eating today??

Ruth Ann
03-30-2014, 09:21 AM
Great thread! I'm stalking it as I'll be joining you all shortly!

stephascope
03-30-2014, 09:56 AM
ok my first day with phase 3 breakfast, this is harder then it looks :(
I'm using fitness pal to calculate everything. I had
1 egg
2 egg whites
2 slices whole grain white
veggie cheese
4 turkey Sausage links

I made a sandwich. ok this ended up being 25.8 carbs 39 G Protein, 17G fat.
I haven't added the fruit and I'm already over on the fat.

Ok going through the links looking for breads that I can get lower in carbs and fat. I've got to look for breakfast meat lower in fat, so that's why they go for the ham so I'll check that out :)

There's no way I will want to eat this all at once. Why can't we spread throughout the morning, make the yogurt a late morning snack?

Planning grocery list for the week!!

Maintainers or phase 3ers what are you eating today??

I asked my coach about spreading the breakfast out in the morning and she said "no". You have to eat it all at the same time so your insulin spikes only once in the morning. It seems like too much for the first few days but you get used to it and you'll enjoy feeling satiated for longer than if you just had an IP drink for breakfast. I did phase 3 for a few days before a vacation and I sorely miss it. Phase 1 is pretty hard to get back to 100%. I even lost half a pound over those Phase 3 days! I look forward to getting back there in a month or so.

kcdoe
03-30-2014, 12:14 PM
Great thread! I'm stalking it as I'll be joining you all shortly!
Thank you Ruthann for letting us know! ;) congrats can't wait Till you're with us ;) hope others join in as well. It's so hard looking through pages and pages for morsals of information, :hug: welcome!


I asked my coach about spreading the breakfast out in the morning and she said "no". You have to eat it all at the same time so your insulin spikes only once in the morning. It seems like too much for the first few days but you get used to it and you'll enjoy feeling satiated for longer than if you just had an IP drink for breakfast. I did phase 3 for a few days before a vacation and I sorely miss it. Phase 1 is pretty hard to get back to 100%. I even lost half a pound over those Phase 3 days! I look forward to getting back there in a month or so.

Thank you Stepha that makes sense but they also say eating 6 small meals is good so confusing ;( what did you eat for phase 3?

JLUS
03-30-2014, 12:28 PM
Thank you Stepha that makes sense but they also say eating 6 small meals is good so confusing ;( what did you eat for phase 3?

I would think you could go to the smaller 6 meals as your maintenance plan (while monitoring your nutrition stats and seeing how it affects you on the scale)

BUT P3 is all about resetting the pancrease after its IP holiday. You want the one-time insulin spike in the morning by having your concentration of carbs in one sitting, and then returning to lesser amounts the rest of the day.

65X65
03-30-2014, 01:27 PM
Congratulations, kcdoe!

I've been on maintenance for 7 months, and still finding my way. fwiw..
I can't handle the big P3 breakfast. It makes me feel wired & then I crash and feel hungry all day. I have a whey protein shake and half an orange most days. I also have 4 cups of water first thing in the morning. If I do something different, I stick to high protein with a little carb: 1 egg/2eggwhite omelette & salsa, maybe some butternut squash.

Lunch and dinner are P2ish; basically protein with veggies and a little oil & a daily green salad. I prefer the low carb veggies, but have added back things like carrots. My meals are pretty small--I get full easily, so I have 4-5.

I am very carb sensitive. Too much is a roller coaster, too little and I feel lethargic. I have about 60 g of carb/day. I don't do a fun day other than social occasions, as they have triggered binges. I often have whole food treats like extra servings of my regular food, or an avocado or apple.

I would like to see IP offer more specific guidelines, but I imagine they stick to what they can truly back up. We are all so different. I wish you the best on this journey. It's a little scary at first, but then it can be really fun to explore how to maintain your healthy new body. :)

Mars..I am with you...!!!

VERY carb sensitive and the big breakfast did not sit well with me AT ALL...

I do better with 3 breakfasts I rotate during 6 days M-Sat...

(1) A 3-egg white and veggie omlettes,
(2) A protein shake diluted with 1C Almond milk and strong coffee made into a vanilla or mocha latte (split into 2 shakes actually...) with a hardboiled egg if I am hungry mid AM.
(3)Berries with cottage cheese or yogurt and an egg white or small (2) egg white omlette.

Do these each twice a week.

We do a "brunch" on Sundays:
For me- Usually 1 poached egg over a green salad (lemon and oil dressing) and a small pork cutlet, (rather than a cured meat...we avoid nitrates) a few avacado slices, or berries and 1/2 C cottage cheese or greek yogurt.

Lunch is usually a salad and 3-4 oz left over chicken/pork/steak/seafood etc . I plan dinner so there is something left over for my nxt day's lunch.
Dinner is pretty much 6-8 oz grilled meat or fish, a veggie and green salad.
Snacks are almost always almonds or a few pieces of some nice cheese...but I go way easy on the rice crackers...more often than not having none!! Occasional glass of wine when we are out.

Starch: Eliminate/substitute another veggie for potatoes or rice when ordering out...and usually ask for sauces on the side and do lemon and olive oil dressing myself. I eat all veggies now...beets, and sweet potaoes more sparingly though. Careful with fruit...if it's in an occasional salad or is a fresh fruit dessert...OK...but do not grab apples or bananas during the day...at close to 100 calories each piece...I have no room in my maintenance-diet day for those large numbers since BMR is based on height. And I am one of those people who truly feel better with protein than carbs. That is a blessing.

Have had chocolate a few times...that is something I try to only do the dark dark kind...and really rare...treat...and don't keep it in the house!!!


For me this diet was a lifestyle change and one I embraced. But NOT going back to foods that are high in carbs, sugars and have been processed was easy for me...being gluten free by necessity for 8 years now...helped.
Pizza and pastry were never on my radar...and I don't buy the GF equivalents, except for rice crackers. And that's only because my husband eats them and prefers them over regular....Better for me if they are NOT in abundance in this house...I also like them.. a lot!! I find this way of eating is very easy to handle with travel and socially. I'm known as being picky...and that is OK.. Picky people are usually thin. When I do have a glass of wine...it is a REALLY GOOD one...and I thoroughly enjoy it!! I also enjoy a Mojhito with no sugar...and my son-in-law swears he is going to convert me to some vodka drink very low in carbs when we go to Mexico in a few weeks!

I've needed to kick up the exercise intensity to maintain...
Routine more intense now and do monitor my heart rate appropriate to my age to be sure I am working hard enough...and yes...I sweat more!!!



6 days a week..
3 days of circuit and either ride 5 miles on a stationary recumb bike that day...or walk outside weather permitting about 3 miles.
The other 3 days I don't do circuit, but do back and leg exercises and ride 10 miles at level 4 on the recumb bike...and am pleased to say my speed is now 10 MPH!!! Currently, am at the gym from 7- to about 8:20 every day except Sunday...Trying to relax that day. As the weather gets nicer now I may begin to take a longer outside walk....and am considering getting a bike for riding with my husband this summer.



Life is good...I can move easily...fit in nice clothes and no longer am fixated on ideas for losing weight.
I weigh every day....

It's so much better to fixate on maintaining...MUCH easier. (Although some consider maintenance hard...pick your hard....This is an easier mental ride...Really.) Which is why I have advocated getting an exercise routine established and making peace with the scale BEFORE you get to maintenance. Those pieces need to not be challenging......it's time to just get on with your life. And it should be a good one, and well deserved after months of fighting to lose. Maintenance should all about what you won!

SylviesGirl
03-30-2014, 03:18 PM
Mars..I am with you...!!!

VERY carb sensitive and the big breakfast did not sit well with me AT ALL...

I do better with 3 breakfasts I rotate during 6 days M-Sat...

(1) A 3-egg white and veggie omlettes,
(2) A protein shake diluted with 1C Almond milk and strong coffee made into a vanilla or mocha latte (split into 2 shakes actually...) with a hardboiled egg if I am hungry mid AM.
(3)Berries with cottage cheese or yogurt and an egg white or small (2) egg white omlette.

Do these each twice a week.

We do a "brunch" on Sundays:
For me- Usually 1 poached egg over a green salad (lemon and oil dressing) and a small pork cutlet, (rather than a cured meat...we avoid nitrates) a few avacado slices, or berries and 1/2 C cottage cheese or greek yogurt.

Lunch is usually a salad and 3-4 oz left over chicken/pork/steak/seafood etc . I plan dinner so there is something left over for my nxt day's lunch.
Dinner is pretty much 6-8 oz grilled meat or fish, a veggie and green salad.
Snacks are almost always almonds or a few pieces of some nice cheese...but I go way easy on the rice crackers...more often than not having none!! Occasional glass of wine when we are out.

Starch: Eliminate/substitute another veggie for potatoes or rice when ordering out...and usually ask for sauces on the side and do lemon and olive oil dressing myself. I eat all veggies now...beets, and sweet potaoes more sparingly though. Careful with fruit...if it's in an occasional salad or is a fresh fruit dessert...OK...but do not grab apples or bananas during the day...at close to 100 calories each piece...I have no room in my maintenance-diet day for those large numbers since BMR is based on height. And I am one of those people who truly feel better with protein than carbs. That is a blessing.

Have had chocolate a few times...that is something I try to only do the dark dark kind...and really rare...treat...and don't keep it in the house!!!


For me this diet was a lifestyle change and one I embraced. But NOT going back to foods that are high in carbs, sugars and have been processed was easy for me...being gluten free by necessity for 8 years now...helped.
Pizza and pastry were never on my radar...and I don't buy the GF equivalents, except for rice crackers. And that's only because my husband eats them and prefers them over regular....Better for me if they are NOT in abundance in this house...I also like them.. a lot!! I find this way of eating is very easy to handle with travel and socially. I'm known as being picky...and that is OK.. Picky people are usually thin. When I do have a glass of wine...it is a REALLY GOOD one...and I thoroughly enjoy it!! I also enjoy a Mojhito with no sugar...and my son-in-law swears he is going to convert me to some vodka drink very low in carbs when we go to Mexico in a few weeks!

I've needed to kick up the exercise intensity to maintain...
Routine more intense now and do monitor my heart rate appropriate to my age to be sure I am working hard enough...and yes...I sweat more!!!



6 days a week..
3 days of circuit and either ride 5 miles on a stationary recumb bike that day...or walk outside weather permitting about 3 miles.
The other 3 days I don't do circuit, but do back and leg exercises and ride 10 miles at level 4 on the recumb bike...and am pleased to say my speed is now 10 MPH!!! Currently, am at the gym from 7- to about 8:20 every day except Sunday...Trying to relax that day. As the weather gets nicer now I may begin to take a longer outside walk....and am considering getting a bike for riding with my husband this summer.



Life is good...I can move easily...fit in nice clothes and no longer am fixated on ideas for losing weight.
I weigh every day....

It's so much better to fixate on maintaining...MUCH easier. (Although some consider maintenance hard...pick your hard....This is an easier mental ride...Really.) Which is why I have advocated getting an exercise routine established and making peace with the scale BEFORE you get to maintenance. Those pieces need to not be challenging......it's time to just get on with your life. And it should be a good one, and well deserved after months of fighting to lose. Maintenance should all about what you won!

This was SUCH helpful post, 65, thank you!! I am going re-read this post often, and the last paragraph really speaks to me. This is what I now fervently want. I need to decide on a stopping point and then maintenance. When I began this journey almost 14 months ago, all I wanted in this world was to be at a healthy weight. With that nearly achieved, my fervent desire has now turned to maintaining a healthy body and integrating that maintenance into a balanced and happy lifestyle.

My husband asked me a few weeks ago which food I miss most and most look forward to having again. I could not answer that. I really don't crave or miss any particular food which, I think, bodes well for a successful maintenance. What I do miss and crave, though, is being a bit more relaxed and routine about it all. I would like to find a way of eating that becomes natural and automatic and not so hard-won, kwim? I now want to take the energy of P1 and eventually turn that into finding a maintenance routine that brings balance and calm to my life. Your post is encouraging. Thank you.

kcdoe
03-30-2014, 05:38 PM
I would think you could go to the smaller 6 meals as your maintenance plan (while monitoring your nutrition stats and seeing how it affects you on the scale)

BUT P3 is all about resetting the pancrease after its IP holiday. You want the one-time insulin spike in the morning by having your concentration of carbs in one sitting, and then returning to lesser amounts the rest of the day.


Great information JLUS, I have to remember I'm on P3 not maintenance yet. need to stick strictly with this for 2 weeks. anxious to get to maintenance can ya tell :):). :) thank you!!

kcdoe
03-31-2014, 07:09 AM
Mars..I am with you...!!!

VERY carb sensitive and the big breakfast did not sit well with me AT ALL...

I do better with 3 breakfasts I rotate during 6 days M-Sat...

(1) A 3-egg white and veggie omlettes,
(2) A protein shake diluted with 1C Almond milk and strong coffee made into a vanilla or mocha latte (split into 2 shakes actually...) with a hardboiled egg if I am hungry mid AM.
(3)Berries with cottage cheese or yogurt and an egg white or small (2) egg white omlette.

Do these each twice a week.

We do a "brunch" on Sundays:
For me- Usually 1 poached egg over a green salad (lemon and oil dressing) and a small pork cutlet, (rather than a cured meat...we avoid nitrates) a few avacado slices, or berries and 1/2 C cottage cheese or greek yogurt.

Lunch is usually a salad and 3-4 oz left over chicken/pork/steak/seafood etc . I plan dinner so there is something left over for my nxt day's lunch.
Dinner is pretty much 6-8 oz grilled meat or fish, a veggie and green salad.
Snacks are almost always almonds or a few pieces of some nice cheese...but I go way easy on the rice crackers...more often than not having none!! Occasional glass of wine when we are out.

Starch: Eliminate/substitute another veggie for potatoes or rice when ordering out...and usually ask for sauces on the side and do lemon and olive oil dressing myself. I eat all veggies now...beets, and sweet potaoes more sparingly though. Careful with fruit...if it's in an occasional salad or is a fresh fruit dessert...OK...but do not grab apples or bananas during the day...at close to 100 calories each piece...I have no room in my maintenance-diet day for those large numbers since BMR is based on height. And I am one of those people who truly feel better with protein than carbs. That is a blessing.

Have had chocolate a few times...that is something I try to only do the dark dark kind...and really rare...treat...and don't keep it in the house!!!


For me this diet was a lifestyle change and one I embraced. But NOT going back to foods that are high in carbs, sugars and have been processed was easy for me...being gluten free by necessity for 8 years now...helped.
Pizza and pastry were never on my radar...and I don't buy the GF equivalents, except for rice crackers. And that's only because my husband eats them and prefers them over regular....Better for me if they are NOT in abundance in this house...I also like them.. a lot!! I find this way of eating is very easy to handle with travel and socially. I'm known as being picky...and that is OK.. Picky people are usually thin. When I do have a glass of wine...it is a REALLY GOOD one...and I thoroughly enjoy it!! I also enjoy a Mojhito with no sugar...and my son-in-law swears he is going to convert me to some vodka drink very low in carbs when we go to Mexico in a few weeks!

I've needed to kick up the exercise intensity to maintain...
Routine more intense now and do monitor my heart rate appropriate to my age to be sure I am working hard enough...and yes...I sweat more!!!



6 days a week..
3 days of circuit and either ride 5 miles on a stationary recumb bike that day...or walk outside weather permitting about 3 miles.
The other 3 days I don't do circuit, but do back and leg exercises and ride 10 miles at level 4 on the recumb bike...and am pleased to say my speed is now 10 MPH!!! Currently, am at the gym from 7- to about 8:20 every day except Sunday...Trying to relax that day. As the weather gets nicer now I may begin to take a longer outside walk....and am considering getting a bike for riding with my husband this summer.



Life is good...I can move easily...fit in nice clothes and no longer am fixated on ideas for losing weight.
I weigh every day....

It's so much better to fixate on maintaining...MUCH easier. (Although some consider maintenance hard...pick your hard....This is an easier mental ride...Really.) Which is why I have advocated getting an exercise routine established and making peace with the scale BEFORE you get to maintenance. Those pieces need to not be challenging......it's time to just get on with your life. And it should be a good one, and well deserved after months of fighting to lose. Maintenance should all about what you won!

Hello 65,
Thank you soooo much this is exactly what I'm looking for and hoping the maintainers will do. I've read this a couple times already. Like the breakfast choices. Looks like you keep it light in carbs even in maintenance is that right?
wow very impressed with the exercise, I've never been one for exercise but I now need to incorporate it in :( I wish I had your devotion for it, I'm really anxious to get tightened up. I need to find motivation for it :(
I hope others will follow your lead and give us their routines :) thank you thank you!!! I can tell by how many are reading this thread there are many out there looking like me for this information.
it's a vital vulnerable time heading into phase 3 & 4. I had thought I would be able to relax a bit but now I realize it's even more work and preparation because I now need to cook and plan for all my meals and snacks. IP food made things easy.

I wonder if there are any Maintainers who still eat the IP food a bit throughout the day. For example I like the muffins and the tomato soup bread for my pizza crust.

thanks again 65 :hug: I'm looking forward to wine, I haven't had it for since I started this in August and I have 3 wine racks full in my house LOL use to be quite the wine drinker. Have had the occasional vodka and that doesn't affect my scale so will stick with that for the most part going forward. Wine will be an occasional treat but my wine is for company now ;) Surprisingly I do not miss it that much. Vodka works fine :)

other maintainers PLEASE PLEASE share with us. I know you have many other threads but you have all been talking and sharing on them and grown to a new level of supporting one another, so I rarely see talk about what your eating on a daily bases. Can't wait till food isn't my every thought but your journey there is VERY HELPFUL INFO FOR THOSE OF US JUST APPROACING THIS WORLD!! :?::?::?:

dak1lls
03-31-2014, 05:15 PM
I am still trying to figure out what works best for me in maintenance. Like 65 I also stick closely to a P2 type of daily eating.

B - Milk Chocolate V-Core Vantage protein shake made with 6 oz. cold coffee, dash of sea salt and cinnamon, and 1 c. crushed ice, mixed in Magic Bullet til deliciously thick and wonderful!
L - Mixed Field Green salad with tomatoes, mushrooms, green peppers and grilled chicken, with homemade Italian dressing.
D - Pulled Pork with homemade coleslaw (dressing made by adapting Rainbow's Mayo recipe; substituting cider vinegar for the lemon juice and adding a few drops of Stevia, poppy seeds and celery salt) on a cauliflower tortilla drizzled with Walden Farms BBQ sauce. Seriously delicious!
S - Depends on my mood, but I like to have a protein bar that I have on hand from Nashua Nutrition.

Rather than having my "fun" days I generally have a "fun" snack when I am in the mood. Sometimes it is a couple paleo cookies or some type of paleo cake or treat I am trying. On the weekend I will do a big breakfast that varies but a lot of times is blueberry paleo pancakes with pure maple syrup and a low fat turkey sausage patty.

kcdoe
03-31-2014, 08:00 PM
I am still trying to figure out what works best for me in maintenance. Like 65 I also stick closely to a P2 type of daily eating.

B - Milk Chocolate V-Core Vantage protein shake made with 6 oz. cold coffee, dash of sea salt and cinnamon, and 1 c. crushed ice, mixed in Magic Bullet til deliciously thick and wonderful!
L - Mixed Field Green salad with tomatoes, mushrooms, green peppers and grilled chicken, with homemade Italian dressing.
D - Pulled Pork with homemade coleslaw (dressing made by adapting Rainbow's Mayo recipe; substituting cider vinegar for the lemon juice and adding a few drops of Stevia, poppy seeds and celery salt) on a cauliflower tortilla drizzled with Walden Farms BBQ sauce. Seriously delicious!
S - Depends on my mood, but I like to have a protein bar that I have on hand from Nashua Nutrition.

Rather than having my "fun" days I generally have a "fun" snack when I am in the mood. Sometimes it is a couple paleo cookies or some type of paleo cake or treat I am trying. On the weekend I will do a big breakfast that varies but a lot of times is blueberry paleo pancakes with pure maple syrup and a low fat turkey sausage patty.

Dak have you found you gain when eating the carbs the way IP tells us too in maintenance?

kcdoe
04-01-2014, 07:14 AM
Originally Posted by canadjineh View Post in Maintainers thread>>> thank you Canadjineh.

Hi KC: This is my maintenance plan according to IP... They told me not to worry about how many carbs and how many fat grams, just don't eat those two things richly at the same meal...
still working for me, my weigh in with my coach today was 132.4 pounds. I realize there are others out there that may be more sensitive to carbs than I am and may have to eat less but I am 50 years old, I have Fibromyalgia, and Arthritis and I can't be the exercise maniac I used to be - I only get out to walk 3 times a week and once in a while do Zumba or an Aquafit/Deep Water Running class. So I'm not a fat burning machine any more

I had difficulty with trying to get 3x the fat g as carb grams for my carb-poor meal but I am pretty in tune with my body and my coach suggested that I just pay attention to how I feel and how my weight reacts. So now I'm doing fine if my carb-poor meal has equalish (not a word, I know lol) fat/carb grams or less if I sometimes manage it.

My BMR to stay at 132 is 1590 cal. before any exercise is calculated (which can be eaten back 1/2 way just in case it's an overestimate in cal. burned)

PS: My DH asked me the other day why I bother to log in everything every day, then when I showed him the pancake breakfast from Sunday (which I haven't had since early November) he was totally shocked, since he usually has 5 or 6 5inch pancakes and only had 2 the same as me yesterday. And he wondered why he gained the 15 lbs over the winter while he wasn't working ....

This Sunday's meals weren't something I eat EVERY day, but they still fit in my IP Maintenance plan. I'll continue to post some of my other days on this thread and you gals can take what you like from them
Liana

dak1lls
04-01-2014, 10:33 AM
Dak have you found you gain when eating the carbs the way IP tells us too in maintenance?

Here is what I have found; if I stay away from grains and refined sugars I do not seem to gain. If my carbs are healthier and not mixed with fats I do well and did not notice any gains. As soon as I start eating the refined carbs I start having major cravings and feel like a junky needing a "fix"! Then, I get bloated and constipated and start grazing, looking for a way to satisfy my cravings.

I started eating just about anything I wanted over the last month and noticed I was putting lots of bad stuff in my mouth and my tummy immediately started bloating and I felt like my mid section was getting bigger and I went up 5 lbs. I noticed it in my clothes and put a stop to it. I am back to eating better and I feel much better too. Refined carbs are my enemy. When I want something sweet I make paleo types of baked goods using pure maple syrup, raw honey, coconut sugar, etc...and I don't get the same gains or cravings. I don't know if that is the same for everyone, but it is for me.

65X65
04-01-2014, 02:01 PM
Thanks and HI Daks...Nice to hear from you!!

Me thinks maintenance is real individual...key is individual metabolism and possibly how much weight one had gained and needed to lose. It seems to me that someone with less poundage/%body mass to lose probably is NOT at all, or not AS, insulin resistant as another individual who had say, 25-30% or more of their body weight to lose and/or had been heavy for a longer period of time with no success in losing anything that mattered.

A friend at the gym actually made an astounding parallel between animals and people recently in a conversation..stating -
"It is well known that even within a breed of animals...the nutrition and diet of animals like dogs and horses is not one size fits all, and a good animal handler knows how to tailor what the individual animal needs. Why should any one think people are any different!!!!"
I wanted to hug her....and gotta admit this is like the epitome of "Occams Razor"....!! Simply stated: "The most apparent or simple answer is usually the RIGHT answer."

**Ernst Mach advocated a version of Occam's razor which he called the Principle of Economy, stating that "Scientists must use the simplest means of arriving at their results and exclude everything not perceived by the senses." Taken to its logical conclusion, this philosophy becomes positivism; the belief that there is no difference between something that exists but is not observable and something that doesn't exist at all.

Sorry...I digress....This off track thought is not to discount the success or speed that those with lesser to lose can hit goal using IP, and get on with a normal metabolic life...but their metabolism may not be as broken...YAY for them! Seriously...I mean that sincerely. And if the medical community directed those with weight issues to this solution early on in the process...maybe there would be less broke metabolism issues in this country that get permanently out of whack.

Those who know there was definitely a problem metabolically for themselves should not expect IP to "fix it".... That is baloney.... !!!
IP will help get the weight off better faster and easier when nothing else will. But unless there is a committment to making the appropriate lifestyle changes...the winning game is over when the diet ends....


I too find more than a hint of processed carbs will create cravings (crackers)..!! ... When I eat "clean" ... grilled or roasted proteins, eggs, fresh vegetables and limit 98% of my carbs to high fiber foods... and avoid sugar like the devil personified..I feel great...no bloating and no gaining.


There is not a scripted recipe for maintenance. You gotta work it out for yourself...Those who have not tried to learn and make the correct life style changes emotionally and personally in activity level while on this diet will have a steep learning curve during maintenance ...and that may be too large a challenge to overcome before the metabolic issue reoccurs.

jelliehel
04-01-2014, 08:28 PM
Hi All!
I have been in maintenance for about 7 months and it is truly a work in progress. I follow IP separating fats/carbs except for breakfast. I really only eat carbs for dinner maybe 3 times a week by choice. If I do eat carbs it is sprouted grain pasta, toasted pasta, farro or whole grain rice. I really try to look for carbs with no sugars.
For lunch just about everyday I eat cauliflower taco shells (egg or egg white and I add some fat free cheddar to hold it together), 4-5 ounces of lean roast beef or natural turkey with light laughing cow cheese or mayo. I also eat lettuce with regular salad dressing. Dinner is usually 5-6 oz protein, always veggies and the occasional carb. I do eat a snack between lunch and dinner and always after dinner. I continue to eat IP snacks ( unrestricted BBQ chips, unrestricted salt and vinegar chips, and pickle zippers). I eat Quest bars and PB2. I do indulge in a fun day which has become a fun meal or snack. I was never a fan of exercise but it must be done in maintenance. It is now just part of who I am.

kcdoe
04-01-2014, 10:53 PM
Mars,

Thank you, I've discovered I like Parsnip Fries and Spaghetti Squash. I discovered these items quite by accident, realizing after that they were forbidden. I stupidly thought Parsnips were Turnips, never having had either LOL imagine how upset I was when I started calculating Parsnips in my fitness Pal and discovering their Carb content. I threw an entire tray of them in the trash :( In maintenance I will be able to have them.

DAK,
Thank you so much that was very helpful. I've had the same issue. Started finding in the evening's I'm craving carbs and wanting to much. I'm trying to come up with healthier choices. Making the nonrestricted Wildberry muffins for a better choice. rather then a sleeve of garlic ritz crackers. I went through a patch after a hospital stay having lost 40 lbs and did the eat everything in sight thing. I gained the 11 lbs I lost in the hospital in 3 months, started back on IP right where I left off, oddly enough. But I too felt horrible and realized how badly refined carbs affect me. I'm struggling now with cravings and have to put them in perspective and find things to have.
I'm struggling with the breakfasts trying to Determine what I can have and old habits and utilizing new ones. That's why all of this helps so much. Really appreciate your sharing this!!!

65
That is exactly right. Problem with this diet is the same thing that makes it so wonderful. You lose fast. I've lost 60 lbs in 6 months. happening that fast means it's not a long slow battle so the habits are not something learned and followed for a long period of time. But they must be kept or it will only come back. That goes without saying. I do agree this diet doesn't change a persons make up the best we can hope for is to learn and have a tool that helps us keep on track. I'm hoping this is the one for me. thank you

Jellie
7 Months wow and still below goal that's awesome. for not mixing the fat and carbs does this mean never having butter on bread? I just bought some Nature's own Whole Wheat thin sliced bagels. In checking all the breads on the shelves this was the lowest this store had to offer having 22 Carbs for an entire bagel slim where as all the breads had 20 per slice of bread. I haven't eaten them yet I just bought them but they do have 4G of sugar. Why do you choose carbs without sugar?
That Taco sounds awesome!!!!!!! Definitely trying that, use to love laughing cow cheese when I did south beach diet prior.
I'm thinking a fun day should be more that way. A mean a special treat not a whole day. This was wonderful thank you!!!

OK what I ate today:
I was out of eggs so I had the IP Omelet with 3 links of turkey sausage with low-fat cottage cheese.
Lunch: 6 0z chicken breast with broccoli with garlic salt.
Dinner: Burger (lean)
Had garlic bread (shouldn't have) my son made pasta alfredo with garlic bread for himself and my hubby, I didn't touch that but allowed myself a piece of the bread.
SNACK: IP chocolate puffs
Drank unsweet tea with Stevia Green leaf.

Still learning trying to figure this out. searching this site for meals and ideas of what to buy.

THANK YOU ALL THAT ARE REPLYING :)

jelliehel
04-02-2014, 05:27 AM
[QUOTE=kcdoe;4975473]Mars,


Jellie
7 Months wow and still below goal that's awesome. for not mixing the fat and carbs does this mean never having butter on bread? I just bought some Nature's own Whole Wheat thin sliced bagels. In checking all the breads on the shelves this was the lowest this store had to offer having 22 Carbs for an entire bagel slim where as all the breads had 20 per slice of bread. I haven't eaten them yet I just bought them but they do have 4G of sugar. Why do you choose carbs without sugar?
That Taco sounds awesome!!!!!!! Definitely trying that, use to love laughing cow cheese when I did south beach diet prior.
I'm thinking a fun day should be more that way. A mean a special treat not a whole day. This was wonderful thank you!!!


Hi kcdoe! I don't have butter on bread except for breakfast or fun day, but if I want it I toast the cauliflower shells lightly with a little butter and garlic salt/powder. I swear those shells come in very handy. I use them as hamburger buns also. I HATED cauliflower before this diet and now eat it everyday. I make a batch of them and keep them in the freezer so I have them for like 3 weeks. I choose carbs without or with the lowest sugar because I don't have cravings after them. Sometimes if I have too much sugar in anything it triggers me and I want to eat more. Pepperidge farms makes a low carb bread, for 2 slices it is 120 calories and 10 net carbs. Not sure if your supermarket carries that. Good luck!!!!!

kcdoe
04-02-2014, 06:37 AM
Jellie
Hi kcdoe! I don't have butter on bread except for breakfast or fun day, but if I want it I toast the cauliflower shells lightly with a little butter and garlic salt/powder. I swear those shells come in very handy. I use them as hamburger buns also. I HATED cauliflower before this diet and now eat it everyday. I make a batch of them and keep them in the freezer so I have them for like 3 weeks. I choose carbs without or with the lowest sugar because I don't have cravings after them. Sometimes if I have too much sugar in anything it triggers me and I want to eat more. Pepperidge farms makes a low carb bread, for 2 slices it is 120 calories and 10 net carbs. Not sure if your supermarket carries that. Good luck!!!!!

Jellie
Ahh Do you know that on the phase 3 IP sheet it says 1 carb and 1 fat as part of the breakfast work up and the example they give is toast with butter. I don't understand this I thought we are not to combine the two because they make a fat cell. Oh well. I just did a search on the recipe links for the cauliflower taco shell but couldn't find it. I know that I've seen it. you also said the MAGIC words for me. You use cheese to hold it together. Would you mind giving me the recipe?
I'm such a cheese addict I've had the veggie brand cheese in my diet from day one.
I'm going to try the low or no sugar carbs see if that helps keep a leash on the cravings.
Will look for the Pepperidge farms bread, I'm sure I can find it in one of the stores around here.
Thank you Jellie, can you come back and tell us what you ate today?

kcdoe
04-02-2014, 06:59 AM
Hey I went scrolling through the Maintainers thread to find some guidance for Maintenance eating and here are some morsels I found ; yeahhh I haven't found daily what they are eating yet but will keep looking. I also went through 8 pages of one of the "what are you eating peeps" all P1 :(:(. I'm not giving up though. For now hopefully the below will be informative to someone. I thought it was wonderful.
Good morning Ladies
I wrote a long post the other day that got deleted and was too lazy to repeat myself, so I'll chime in today for post thanksgiving :0)
I've been loving reading all the post on this thread and to this day comforted and encouraged by all of you.
I've been on a very slow reboot with 11lbs to go. I was up 16lbs when I started.I'm finally starting to see the old new me again, which is rewarding.
I agree with the gals who have been finding that most carbs are just not right for their bodies. Whether GF breads, even good grains or legumes...my body does not move those foods thru my body and I always gain from them.
This reboot has been an opportunity to redefine and customize my maintenance program.
Last time, I was so paranoid about not following IP to the letter with the big breakfasts and carbs at night, etc., that I disregarded my bodies personal messages to Me!
So, this time I am listening and I know I will be fine from here on in with diligence of course.
I'm forever grateful for this group and all of our combined wisdom and experience.
QUOTE=EPAPRN;4894205]Sarita: maintenance was explained to me as P3, but add one serving of fat with lunch (tuna with real mayo on a salad or chicken Caesar salad with real dressing and/or cheese, no croutons), and add one serving of carbs to dinner (1/2c brown rice or quinoa, 1/2 sweet potato, fruit or a slice of whole grain bread). Snacks can be cheese sticks, nuts, a piece of fruit, or a packet/shake of your choice.[/QUOTE]
Quote:
I've been thinking about this a lot -- what information to give someone still in P1 that might help in maintenance, so, thanks for asking.

I think the biggest thing, is that your p1 lunch and dinner is going to become the main ingredients of your p4 lunch and dinner. So use p1 to learn both quick things to throw together and tasty things you enjoy when it comes to preparing salads, meats and vegetables. Then with p4, you are going to "enhance" lunch with a broader range of vegetables and some fat--like cheese or nuts or mayonnaise or unsweetened coconut, and your are going to "enhance" dinner with a broader range of vegetables, and perhaps a serving(!) of potato or pasta or rise or quinoa and/or fruit.

You want the mindset that things you know aren't particularly healthy--cake, ice cream, chips, etc--are only to be eaten on your fun day except for the rarest of exceptions. And if you slip, you get right back on track with the very next meal.

Plus, you'll want to think about whether you are going to keep artificial sweeteners part of your diet or not and how or if you want to transition from the IP/alternative products you have been using.

Once you move along in that direction for awhile, then you experiment with what is OK for a snack--what are still trigger foods? can you handle popcorn? a glass of wine? cheese? nuts? chocolate?

It is still going to take focus to maintain. The diet is never really "over"; it is the unbalanced diet part that has the beginning, middle and end. Maintenance is less socially isolating, but you still only have one day a week where you don't have to pay attention to what you put in your mouth (well, sort of. Because some of what you eat can make you feel sick, so you think twice.) So the "tricks" you learn in p1 for social situations--drink sparkling water with lime, it's about socializing not necessarily eating, eat before the event if appropriate--are sometimes going to be used in p4 as well.

Hopefully, you will become a big breakfast eater and enjoy the p3 breakfasts that carry over into p4. It gives you real food -- fruit! oatmeal! toast! yoghurt! -- to look forward to every day, and often keeps you full until lunch.

Last thing, start thinking about exercise if you haven't already. You'll need to think of something or a variety of somethings that you are willing to do most days (5 out of 7). You can try stuff on P1 if you keep the pace moderate to slow. Check out weight training, zumba, Les Mills, spinning, even walking or at least be thinking about the things you're going to try once you are close to or at your goal.

Read the Maintenance threads and find all of Maile's quotes and book recommendations. You'll also find some back-and-forth on meal frameworks, snack ideas, how much people do/don't exercise, vacation victories, and "stuff".

Keep pursuing your goal. You'll be a maintenance pro before you know it.

Disclaimer: I do not consider myself a maintenance pro.
This is the 3rd time I've lost over 50 lbs. P4 so far seems to be the most liveable maintenance. I have made it to the 1 year mark at least twice before (I think), so I'm shooting for the 2 year mark as my next goal. I'm currently at over 13 months (at lowest maintained weight ever!).QUOTE=EPAPRN;4894205

THE ABOVE ARE QUOTES FOUND, I'LL KEEP LOOKING!!! :) THANK YOU TO THOSE WHO WROTE THEM!!!

65X65
04-02-2014, 07:31 AM
Hey I went scrolling through the Maintainers thread to find some guidance for Maintenance eating and here are some morsels I found ; yeahhh I haven't found daily what they are eating yet but will keep looking. I also went through 8 pages of one of the "what are you eating peeps" all P1 :(:(. I'm not giving up though. For now hopefully the below will be informative to someone. I thought it was wonderful.

QUOTE=EPAPRN;4894205]Sarita: maintenance was explained to me as P3, but add one serving of fat with lunch (tuna with real mayo on a salad or chicken Caesar salad with real dressing and/or cheese, no croutons), and add one serving of carbs to dinner (1/2c brown rice or quinoa, 1/2 sweet potato, fruit or a slice of whole grain bread). Snacks can be cheese sticks, nuts, a piece of fruit, or a packet/shake of your choice.
Quote:
I've been thinking about this a lot -- what information to give someone still in P1 that might help in maintenance, so, thanks for asking.

I think the biggest thing, is that your p1 lunch and dinner is going to become the main ingredients of your p4 lunch and dinner. So use p1 to learn both quick things to throw together and tasty things you enjoy when it comes to preparing salads, meats and vegetables. Then with p4, you are going to "enhance" lunch with a broader range of vegetables and some fat--like cheese or nuts or mayonnaise or unsweetened coconut, and your are going to "enhance" dinner with a broader range of vegetables, and perhaps a serving(!) of potato or pasta or rise or quinoa and/or fruit.

You want the mindset that things you know aren't particularly healthy--cake, ice cream, chips, etc--are only to be eaten on your fun day except for the rarest of exceptions. And if you slip, you get right back on track with the very next meal.

Plus, you'll want to think about whether you are going to keep artificial sweeteners part of your diet or not and how or if you want to transition from the IP/alternative products you have been using.

Once you move along in that direction for awhile, then you experiment with what is OK for a snack--what are still trigger foods? can you handle popcorn? a glass of wine? cheese? nuts? chocolate?

It is still going to take focus to maintain. The diet is never really "over"; it is the unbalanced diet part that has the beginning, middle and end. Maintenance is less socially isolating, but you still only have one day a week where you don't have to pay attention to what you put in your mouth (well, sort of. Because some of what you eat can make you feel sick, so you think twice.) So the "tricks" you learn in p1 for social situations--drink sparkling water with lime, it's about socializing not necessarily eating, eat before the event if appropriate--are sometimes going to be used in p4 as well.

Hopefully, you will become a big breakfast eater and enjoy the p3 breakfasts that carry over into p4. It gives you real food -- fruit! oatmeal! toast! yoghurt! -- to look forward to every day, and often keeps you full until lunch.

Last thing, start thinking about exercise if you haven't already. You'll need to think of something or a variety of somethings that you are willing to do most days (5 out of 7). You can try stuff on P1 if you keep the pace moderate to slow. Check out weight training, zumba, Les Mills, spinning, even walking or at least be thinking about the things you're going to try once you are close to or at your goal.

Read the Maintenance threads and find all of Maile's quotes and book recommendations. You'll also find some back-and-forth on meal frameworks, snack ideas, how much people do/don't exercise, vacation victories, and "stuff".

Keep pursuing your goal. You'll be a maintenance pro before you know it.

Disclaimer: I do not consider myself a maintenance pro.
This is the 3rd time I've lost over 50 lbs. P4 so far seems to be the most liveable maintenance. I have made it to the 1 year mark at least twice before (I think), so I'm shooting for the 2 year mark as my next goal. I'm currently at over 13 months (at lowest maintained weight ever!).QUOTE=EPAPRN;4894205

THE ABOVE ARE QUOTES FOUND, I'LL KEEP LOOKING!!! :) THANK YOU TO THOSE WHO WROTE THEM!!![/quote]

Good for you for finding this...:carrot::carrot:!! It really reinforces reality for most who are able to hit goal or be pretty close to hitting a personal success point with IP..and it has been stated in a lot of posts in bits and pieces and all together by many who have "experience" in the maintenance journey. It takes at least 6 months to see if you are being successful. It's not like the weekly or monthly data points we rack up in P1...Patience is really necessary as well as conscious self monitoring to see what is working. A new and much longer journey...that about describes maintenance. And one that as this post states, is really enhanced IP ...using real food and self discipline.

After all..that is what any diet needs to morph into once the end point is attained. This is not just the "maintenance for life" need of IP's protocol!

Best of luck to all who are reading and posting here and tying to figure it out...sharing your personal tidbits is helpful..and motivates me to stay on track...actually more important to do that NOW than it was on P1. Never even imagined that was going to become apparent...because I never thought about it the way I do now!!

SylviesGirl
04-02-2014, 10:14 AM
Thanks for all your work on this thread. It is a great idea and is much needed. I have been gobbling it up eagerly as I start moving into a maintenance head-space.
:bravo:

jelliehel
04-02-2014, 12:07 PM
Jellie
Ahh Do you know that on the phase 3 IP sheet it says 1 carb and 1 fat as part of the breakfast work up and the example they give is toast with butter. I don't understand this I thought we are not to combine the two because they make a fat cell. Oh well. I just did a search on the recipe links for the cauliflower taco shell but couldn't find it. I know that I've seen it. you also said the MAGIC words for me. You use cheese to hold it together. Would you mind giving me the recipe?
I'm such a cheese addict I've had the veggie brand cheese in my diet from day one.
I'm going to try the low or no sugar carbs see if that helps keep a leash on the cravings.
Will look for the Pepperidge farms bread, I'm sure I can find it in one of the stores around here.
Thank you Jellie, can you come back and tell us what you ate today?[/QUOTE]

Hi again!
Here is what is on the menu today:
B-0% Non-Fat Plain Greek Yogurt with 10 raspberries
1/2 tbsp light butter on 2 low fat whole grain waffles with WF syrup, and 2 turkey sausages

L-2 cauliflower taco shells with 2 light swiss laughing cow cheeses and 4oz roast beef and lettuce with 1/2 tbsp regular thousand island dressing

D-6oz 94% lean ground turkey, 2 cups zucchini, sprouted grain penne pasta (measured 2oz dry) and a 1/2 c Brownstone marinara (lowest sugar-for those who watch the real housewives of NJ Caroline Manzo's brand :))

S-around 3pm 0% non fat plain greek yogurt with 2 tbsp PB2
S-around 8pm Ideal Protein unrestricted BBQ crisps and 4 tbsp PB2 and 4tbsp fat free cool whip (just discovered this-like ice cream)

I forgot to mention that I do track everything in My Fitness Pal. It is important to be accountable. I play with my food to be sure I am within range. I usually don't eat my exercise calories back but have if I'm extra hungry and it doesn't seem to hurt me.

Here is the cauliflower taco shell recipe:

You process a head of cauliflower

Microwave for 5-6 minutes stirring halfway through

Once done squeeze excess water with a cheesecloth or whatever you have. This really makes a difference, they stay together much better.

I add 2-3 eggs depending on the size of the head. You could use egg whites. I did during phase I. I add in Fat Free cheddar. A serving size is 1/4 cup but I just eyeball it since it is spread out among the whole head of cauliflower.

Bake at 400 for 15 minutes on parchment paper then flip and do another 15 minutes.
I have been making them and freezing them since it is sooo time consuming and they are fine.

Enjoy!!!!

SylviesGirl
04-02-2014, 12:28 PM
Jellie
Ahh Do you know that on the phase 3 IP sheet it says 1 carb and 1 fat as part of the breakfast work up and the example they give is toast with butter. I don't understand this I thought we are not to combine the two because they make a fat cell. Oh well. I just did a search on the recipe links for the cauliflower taco shell but couldn't find it. I know that I've seen it. you also said the MAGIC words for me. You use cheese to hold it together. Would you mind giving me the recipe?
I'm such a cheese addict I've had the veggie brand cheese in my diet from day one.
I'm going to try the low or no sugar carbs see if that helps keep a leash on the cravings.
Will look for the Pepperidge farms bread, I'm sure I can find it in one of the stores around here.
Thank you Jellie, can you come back and tell us what you ate today?

Hi again!
Here is what is on the menu today:
B-0% Non-Fat Plain Greek Yogurt with 10 raspberries
1/2 tbsp light butter on 2 low fat whole grain waffles with WF syrup, and 2 turkey sausages

L-2 cauliflower taco shells with 2 light swiss laughing cow cheeses and 4oz roast beef and lettuce with 1/2 tbsp regular thousand island dressing

D-6oz 94% lean ground turkey, 2 cups zucchini, sprouted grain penne pasta (measured 2oz dry) and a 1/2 c Brownstone marinara (lowest sugar-for those who watch the real housewives of NJ Caroline Manzo's brand :))

S-around 3pm 0% non fat plain greek yogurt with 2 tbsp PB2
S-around 8pm Ideal Protein unrestricted BBQ crisps and 4 tbsp PB2 and 4tbsp fat free cool whip (just discovered this-like ice cream)

I forgot to mention that I do track everything in My Fitness Pal. It is important to be accountable. I play with my food to be sure I am within range. I usually don't eat my exercise calories back but have if I'm extra hungry and it doesn't seem to hurt me.

Here is the cauliflower taco shell recipe:

You process a head of cauliflower

Microwave for 5-6 minutes stirring halfway through

Once done squeeze excess water with a cheesecloth or whatever you have. This really makes a difference, they stay together much better.

I add 2-3 eggs depending on the size of the head. You could use egg whites. I did during phase I. I add in Fat Free cheddar. A serving size is 1/4 cup but I just eyeball it since it is spread out among the whole head of cauliflower.

Bake at 400 for 15 minutes on parchment paper then flip and do another 15 minutes.
I have been making them and freezing them since it is sooo time consuming and they are fine.

Enjoy!!!![/QUOTE]

This is all incredibly helpful info. Thank you SO much! I'm going to make those tortillas on Monday.

RA 2
04-02-2014, 01:44 PM
Hello everyone - this seems like a good spot to jump in with my question. If not, feel free to redirect me.

I was planning to stay on P1 through surgery, which is May 7. I had my check in today, and the coach had e-mailed the "IP office" about it. Their advice was to phase off the program and get into P4 one week to 10 days prior to surgery as follows: 3 days P2; 3 days P3, then P4. No multi-vitamins, vitamin E or Omega 3 due to possible anti-coagulation ramifications. Post op: wait at least one month or when the surgeon deems appropriate before going back to P1. They say that I cannot heal and diet at the same time, unless my physician gives me the okay to continue. The surgeon is of course, not my family physician, so I'm not sure what his opinion would be, and wouldn't have an opportunity to ask since I won't see him again until the 7th since he is an hour away from my home. There is a pre-op clinic visit on April 16, but I'm not sure how knowledgeable they would be about the diet, or whether their opinion would be any different than the IP office. Besides that, I don't want to leave it until that late to make a decision.

I've just surpassed my original goal, but added 10 lbs more, so have 9 to go. I am thinking I would like to stay on P1 for two more weeks to see how I make out with the 9, but my question is: what does P4 look like? Is it the same as P3? Is there a protocol for P4? The literature I received from the coach today is all about P2 & P3, but not what to actually eat on P4.

My apologies if I've missed this info in another thread, and thanks for any advice you can offer.

RA 2
04-02-2014, 01:49 PM
I did find some info on P4 in the "Phases" thread, which I will print out. Of course I would find it right after posting, but still open to any input on phasing off so quickly. That sounds like a lot of catching up on eating in a short amount of time. Thanks!

ETA And now I have found the P4 .pdf. Sorry, should have looked a little longer first. :snail:

mars735
04-02-2014, 08:50 PM
After reading through this thread, I experimented today with eating bigger and fewer meals, as I seem to be either eating or hungry a lot of the time:

Breakfast: protein shake with coffee, half orange, tofu sheet wraps filled with lettuce, julienne carrots, scallion, olive oil, basil.

Lunch; green salad with veggies, 1/2 small avocado, WF Italian dsg; marinated tofu;

Snack: more marinated tofu (handy to carry around when doing errands)

Dinner: grilled chicken breast, butternut squash, broccoli

Evening Snack: orange half

I like the feeling of freedom from frequent small meals (though dinner feels a little heavy at this moment). Thank-you everyone for posting meal plans & so many helpful ideas!

I think at first I expected phase 4 to feel more familiar. In reality, there's no going back to that relationship to food. It's now a totally different landscape, a little strange at first, but feeling more & more 'normal'.

mars735
04-02-2014, 09:10 PM
I did find some info on P4 in the "Phases" thread, which I will print out. Of course I would find it right after posting, but still open to any input on phasing off so quickly. That sounds like a lot of catching up on eating in a short amount of time. Thanks!

ETA And now I have found the P4 .pdf. Sorry, should have looked a little longer first. :snail:

My coach told me that many of his clients customize their phase offs and do fine. He didn't seem to think it's critical to do it the way IP recommends. He has a lot of clients, but I have no idea how well they fared with keeping their weight off long term, which of course is the rationale for the IP way.

Many people keep losing after phasing off because the increased food raises their metabolism at first. You might get this whoosh, though 9 lbs. sounds like a lot for this phenomenon, and your goal is to not lose around the time of surgery...

re postop healing: I recall Weight Watchers guidelines used to allot extra food for pregnancy, nursing, or recovery from surgery or trauma. It makes a huge difference if you provide your body the extra needed nutrition.

Congratulations on reaching goal #1!

kcdoe
04-02-2014, 09:29 PM
Quote:
Good for you for finding this...:carrot::carrot:!! It really reinforces reality for most who are able to hit goal or be pretty close to hitting a personal success point with IP..and it has been stated in a lot of posts in bits and pieces and all together by many who have "experience" in the maintenance journey. It takes at least 6 months to see if you are being successful. It's not like the weekly or monthly data points we rack up in P1...Patience is really necessary as well as conscious self monitoring to see what is working. A new and much longer journey...that about describes maintenance. And one that as this post states, is really enhanced IP ...using real food and self discipline.

After all..that is what any diet needs to morph into once the end point is attained. This is not just the "maintenance for life" need of IP's protocol!

Best of luck to all who are reading and posting here and tying to figure it out...sharing your personal tidbits is helpful..and motivates me to stay on track...actually more important to do that NOW than it was on P1. Never even imagined that was going to become apparent...because I never thought about it the way I do now!!

65 Thank you I couldn't agree more!!! we were on a diet now we are learning the livet :) Took me 49 1/2 years to get to this mind set, I can't expect all of that to wash away simply. I need to learn, read absorb and recondition my brain. That is what this thread is about for me. A lot of respect and appreciation for your continued contributions, this is something that I to feel is amazing to have learned :)

[/I][/COLOR]
Like Like Like!

:hug:

Thanks for all your work on this thread. It is a great idea and is much needed. I have been gobbling it up eagerly as I start moving into a maintenance head-space.
:bravo: Thank you SylviesGirl, I love knowing that I am not alone and this is something needed by others. ;)


Hi again!
Here is what is on the menu today:
B-0% Non-Fat Plain Greek Yogurt with 10 raspberries
1/2 tbsp light butter on 2 low fat whole grain waffles with WF syrup, and 2 turkey sausages

L-2 cauliflower taco shells with 2 light swiss laughing cow cheeses and 4oz roast beef and lettuce with 1/2 tbsp regular thousand island dressing

D-6oz 94% lean ground turkey, 2 cups zucchini, sprouted grain penne pasta (measured 2oz dry) and a 1/2 c Brownstone marinara (lowest sugar-for those who watch the real housewives of NJ Caroline Manzo's brand :))

S-around 3pm 0% non fat plain greek yogurt with 2 tbsp PB2
S-around 8pm Ideal Protein unrestricted BBQ crisps and 4 tbsp PB2 and 4tbsp fat free cool whip (just discovered this-like ice cream)

I forgot to mention that I do track everything in My Fitness Pal. It is important to be accountable. I play with my food to be sure I am within range. I usually don't eat my exercise calories back but have if I'm extra hungry and it doesn't seem to hurt me.

Here is the cauliflower taco shell recipe:

You process a head of cauliflower

Microwave for 5-6 minutes stirring halfway through

Once done squeeze excess water with a cheesecloth or whatever you have. This really makes a difference, they stay together much better.

I add 2-3 eggs depending on the size of the head. You could use egg whites. I did during phase I. I add in Fat Free cheddar. A serving size is 1/4 cup but I just eyeball it since it is spread out among the whole head of cauliflower.

Bake at 400 for 15 minutes on parchment paper then flip and do another 15 minutes.
I have been making them and freezing them since it is sooo time consuming and they are fine.

Enjoy!!!!
Jellie
So excited about this post.... wow great information. PB2 so amazing you mention this. I have someone at work who knows how much I love and miss peanut butter who brought me PB2, it is like angels singing for me LOL 1.5 G of fat and 5 Carbs and I get the flav of peanut butter yeahhhh. With low fat cool whip, really get outta here, I wanna run to the store this minute for that one!!!! Will definitely try this recipe. I use fitness Pal also, love that you can scan bar code and it gives all the info!!! It has the IP food which makes life real easy. I agree, I have no clue without logging it. I hope everyone gets what I got from your post. :dancer: awesome tx.

After reading through this thread, I experimented today with eating bigger and fewer meals, as I seem to be either eating or hungry a lot of the time:

Breakfast: protein shake with coffee, half orange, tofu sheet wraps filled with lettuce, julienne carrots, scallion, olive oil, basil.

Lunch; green salad with veggies, 1/2 small avocado, WF Italian dsg; marinated tofu;

Snack: more marinated tofu (handy to carry around when doing errands)

Dinner: grilled chicken breast, butternut squash, broccoli

Evening Snack: orange half

I like the feeling of freedom from frequent small meals (though dinner feels a little heavy at this moment). Thank-you everyone for posting meal plans & so many helpful ideas!

I think at first I expected phase 4 to feel more familiar. In reality, there's no going back to that relationship to food. It's now a totally different landscape, a little strange at first, but feeling more & more 'normal'.
Mars
You put this so beautifully a gem that I have copied and will reference. This is exactly it. I expected it to feel familiar when I reached maintenance only to realize I am in a new place in the end!!! Wow see this is a morsel I would copy and repost!!! love it!!!

THANK YOU ALL SOOO MUCH I WAS SO EXCITED TO READ ALL THE POSTS!!!

kcdoe
04-02-2014, 10:02 PM
MORSELS FOUND IN 2010 FOR MAINTAINERS

Quote: 2010
Originally Posted by WannabeIP
is low fat cottage cheese a protein or a fat? I say protein as it is like 16 gr and only 1.5 fat but it is cheese???
A protein for Phase 4, surely. But fat isn't the issue, I think. Look at the carbs and sugar. Here are the stats for 4 ounces nofat small curd cottage cheese -- as low as you can get unless it is much more processed.

http://www.nal.usda.gov/fnic/foodcom...st_nut_edit.pl
Quote:
Originally Posted by mamaerinb
haha, thanks for calming me down xanthia down two lbs from yesterday this morning. i feel so guilty eating so much. nonfat plain greek yogurt with a little splenda and vanilla extract is my new favorite and i'm thrilled to have whole wheat english muffins but it just feels so WRONG!
I'm counting on you calming me down in a few weeks girl! This is the part where people freak out because you are introducing balance back into your life. Losing weight is easy compared to maintenance. Losing weight is black and white, and maintenance is a grey area. Your body WILL find balance, but it has been in a chaotic state for how long now? It needs time to get back into that healthy swing of things.

You've learned a lot of good tools with this diet. Veggies at lunch and dinner is a good one. So on maintenance you might have pizza, but it might be a slice or two with a salad and some veg! Not just the old way of slamming down as much pizza as you can and washing it down with cheezy bread or whatever. Having a good fulfilling breakfast will help your whole day as well, as opposed to downing a coffee and a sugar filled treat and setting yourself up for a bad day of eating.

*************
Originally Posted by WannabeIP
I have pondered about this myself..... I think I will continue with lower carb options where possible (flax bread, low carb wraps, whole wheat everything, lean meats, protein suppliments & lots of veggies) low glycemic foods, keep the fats and carbs separated as much as possible, lots of water, exercise, rest and generally be healthy, really think about what I am consuming and make smarter choices, no mindless eating, eat to live not live to eat and one meal at a time. 10 days and its cheat to treat, phase 4 here I come, whoop whoop
Quote:
Originally Posted by Novak
I agree... if you just keep your pantry stocked with good choices, you're less likely to slip up. I don't really want to do counting and measuring all the time... I'm trying to keep a close watch to see what happens when I eat or do certain things. Maintenance is still an experiment of sorts for me. But I monitor the scale so it doesn't get too far off base, and make sure my skinny clothes still fit.

BevS is probably more precise in her approach, so hopefully she'll give another point of view.
Hi, Ladies, I have loosened up quite a bit in my approach. I still weigh and measure my breakfast foods, but I usually just eye it the rest of the day. I'm not eating as much in the evenings as I was in phase 3. I just don't want that much food. If I use whey powder, I do measure for that. It's just easier for me. I'm more likely to have a treat now when someone else is. I'm still at the same weight as when I reached goal. I vary a pound or two either way. I weigh myself every morning. If I'm up a bit, I watch it more that day. I agree with both of you on your choices. I read labels and am aware of what I'm eating. No mindless eating. Keep the kitchen stocked with good choices. Go lower carb where possible. Keep large amounts of fats and carbs separate. I'm still taking the supplements and drinking lots of water. My hair isn't falling out as much as it was--whew! Anyway, I think we can do this!

THANK YOU TO THE WRITERS OF THESE POSTS GREAT INFO HOPE IT HELPS OTHER ALSO!!!!!!!!!!!!1111

kcdoe
04-03-2014, 06:40 AM
Sharing one from the maintainers thread:

KCdoe: I thought the best advice I found was to continue eating what you ate in P1, P2, and P3. Then in P4 you add a small amount of carbs like a half a sweet potato.

Here is a sample of my day.
Bk: 1 cup mixed berries. 1/2-3/4 c nf greek yogurt (depending on my weight), 1-2 T almond butter or 1 0z almonds, and 1low carb Big Valley Waffles. Lately I have dropped the waffles as I am working on up pounds.

Lunch: 2 c spinach or arugula, 2 c veges, 6oz protein, sometimes 2 t salad dressing or lemon juice if I am trying to lose.

Dinner: Unlimited veges: Ethiopian cabbage, Indian String beans, greek red cabbage, Roasted veges including parmesan onion rings or cauliflower made with egg beaters or olive oil,shredded zuchinni noodles, artichokes
My proteins are Tandoori Chicken, Greek chicken, Ethiopian Berbere shrimp, Mexican carne asada, Fish tacos.

I do not track calories..just cut back when I need to. I counted the calories, proteins, fiber, fat when I moved to P3 breakfasts.


thank you Malie this was very helpful!!! I copied to the maintenance what are you eating thread I started, :hug: Do you blame the "going up in lbs" to the waffles are you doing anything else to cause it? I ask wondering because this looks like a perfect maintenance day to me?

kcdoe
04-03-2014, 07:22 AM
copied from 2010: Nice little tip;
One of the best tricks I have when eating pasta when you are a volume eater is to put steamed veg like broccoli or a fave on the bottom of your bowl, add your noodles and sauce on top. It brings it up to a nice level, has lots of fiber and tastes good without the huge serving of pasta! I've found if I put the veg on top, it doesn't mask how small the pasta serving is. Plus, your veg get sauced and it is a nice change.

kcdoe
04-03-2014, 07:26 AM
whooo this was gold...I'm in phase 3 have grabbed a cheat but not gone this far glad I read it:::: sharing from 2010

Quote:


Originally Posted by pitakitten View Post

what were the consequences of you not doing it correctly? I have been in phase 3 since past saturday and I am actually loosing weight. I have had one slip though, so it would be really great to know your experience IF you did have a slip up during phase 3. Granted I am walked more than 10 miles since saturday, done pilates a few times and trained at the gym. I have to say that on sunday I think my scale showed 125ish and yesterday at the gym it was 128 but still lower than before phase 3 (I was 129ish). I am thinking it might be the glycogen reserve build up which would actually be welcomed as it has to happen anyways so better now than later.

I think it was day4 of phase 3, started with chocolate on a sat night didnt end till sunday with a massive waffle cone and the in between wasnt any better. I think I was up about 6 pounds monday morning (normal after the consumption of that much crap, it was ugly!!!!!) then I went to phase 1 but it took me a week to get rid of that 6 not the one day thing of phase1, I think I put my body into carb shock & overload after being so good for so long then BAM. Anyway... so week of phase 1, back to where I was before my camping trip, week of phase 2 and 2 weeks of phase 3 with no cheating should put me to where I need to be, ya ..... I am fundamentally lazy when it comes to working out and I have only just started exercising in the last couple weeks but that probably would have helped me. Or really just stuck out phase 3 for another 10 days..... would have been the best solution

mars735
04-03-2014, 08:30 AM
kcdoe: I love that last post from 2010 about cheating! Thanks for doing the research. This is a truism that I'm living: maintenance is as much a mental thing as finding the right WOE. I never read self-help books before but I tried some that Maile mentioned & they have all been enormously helpful: mostly Brain Over Binge. I've read others too and patched together from each one what works for me & disregarded what doesn't fit.

After P1 I had some experience with binge eating that I never had before. I gained 12 lbs over the holidays. Each time I went back on P1, I was triggered to binge after a week or so. It was very humbling! I still long for that 'perfect dieter' that I lived from P1 thru the start of maintenance, when I couldn't stop losing weight and thought I had permanently lost interest in junk food. But I now feel more myself, more relaxed in regard to food: I know I'm totally fallible but also capable of course correction over & over, if necessary. The weight does not magically re-appear with a slip here & there that's promptly corrected.

65X65
04-03-2014, 08:35 AM
All of this is real common sense eating, which is what we all need to do to stay on the straight and narrow to maintain, but there is still the issue of carb sensitivity.
The book "The art and Science of low Carbohydrate Living" by Jeff Volek and Stephen Phinney had the best advice for me personally... the take away message for me, with my instinct that I am very carb sensitive, was people who are carb sensitive should GO SLOW on adding carbs after a ketogenic diet...I never did the P4 thing adding those carbs at dinner regularly...I knew it was NOT going to be good for me. And I don't miss it.

Gaining during maintenance is scarier for me than seeing those normal fluctuations during weight loss...you KNOW it's likely real in maintenance. When you are 100% compliant in the loss stages...you know there is no way its fat. A much kinder reckoning with the numbers.

It goes back to how over weight were you...and for how long. That is pretty telling on how you will tolerate a diet with carbs. I do not separate the fat and carbs...but my diet is on the lower end in carb intake, getting carbs daily from vegetables, nuts and berries. So I don't find that rule necessary to maintain. I avoid rice and potatoes other than a nibble...and the only really starchy thing I eat is an occasional rice cracker with cheese. Really have increased the vegetable portions of my diet though eating them 3X a day...but careful with beans other than green beans, and the things like sweet potatoes and beets. I pay particular attention to the glycemic index of the veggies, and don't keep a daily tab of calories or carbs. I just know food numbers and the daily diet I have worked out now is ball park plus or minus 1200 cals and under 40g carbs or on a higher day between 40- 50 g carbs which for my BMR works. Adding things like more than a taste of chocolate, wine or some GF item like bread or cookies ...will necessitiate days of P1/2 with daily weighing and abstinence to get back! NOT WORTH IT!!! That is a personal reckoning though...at 65 I don't ever want to spend months of what life I have left trying to lose weight.

RA 2
04-03-2014, 10:12 AM
My coach told me that many of his clients customize their phase offs and do fine. He didn't seem to think it's critical to do it the way IP recommends. He has a lot of clients, but I have no idea how well they fared with keeping their weight off long term, which of course is the rationale for the IP way.

Many people keep losing after phasing off because the increased food raises their metabolism at first. You might get this whoosh, though 9 lbs. sounds like a lot for this phenomenon, and your goal is to not lose around the time of surgery...

re postop healing: I recall Weight Watchers guidelines used to allot extra food for pregnancy, nursing, or recovery from surgery or trauma. It makes a huge difference if you provide your body the extra needed nutrition.

Congratulations on reaching goal #1!

This is very helpful. Thank you! This forum is an invaluable resource and so friendly and supportive. Congrats to all of you for making it such a great place. :hug:

canadjineh
04-03-2014, 01:49 PM
Hi all:

I've lost another pound so I will have to watch that things don't get out of hand but here's my menu from yesterday (posted on another thread too)

From MFP so #'s are cal, carbs, fat, protein, fibre, sugars

BREAKFAST
Blue Diamond - Unsweetened Vanilla Almond Milk Updated, 10 oz 50 3 4 1 1 0
Nature's Path - Mesa Sunrise Gluten Free Cereal, 3/4 Cup 120 24 1 3 3 4
Market Pantry - Tequila Lime Chicken Breast, Ultra-thin Deli Slices, 2 oz (56g) 60 1 3 9 0 0
Sunmaid - Raisins, 1/8 cup 65 16 0 1 1 15
Add Food Quick Tools 295 44 8 14 5 19

LUNCH
Cauliflower - Raw, 0.34 cup 9 2 0 1 1 1
Generic - Baby-Cut Carrots, 2.8 carrots (85g) 3oz 6 1 0 0 0 1
Green Onion - Green Onion Raw (Whole), 0.5 medium (15 g) 3 1 0 0 0 0
Uncle Ben's Bistro Express (Canada) - Quinoa and Brown Rice With Garlic Flavour, 187.5 mL (90 g) 195 36 3 5 3 0
Veggie - Broccoli (Raw), 1 Cup (91g) chopped 30 6 0 3 2 2
Lilydale - Turkey Breasts (Oven Roasted, Seasoned, Carved), 0.25 container (27 strips (50g) ea.) 158 2 3 32 0 2
Huy Fong - Sriracha Hot Chili Sauce, 6 tsp (5g) 30 6 0 0 0 6
Saporito - Extra Virgin Olive Oil, 1 tsp (10 ml) 40 0 5 0 0 0
Add Food Quick Tools 471 54 11 41 6 12

DINNER
Freybe (Cdn) - Ham Garlic Sausage, 30 g 55 1 4 4 0 1
Generic - Bell Peppers-mixed (Yellow, Orange, Red), 0.33 cup 6 1 0 0 1 1
House Foods - Tofu Shirataki (Spaghetti Noodles) (Correct), 4 oz. 20 3 1 1 2 0
Mushrooms - Raw, 2 medium 8 1 0 1 0 1
Onions - Raw, 0.4 medium (2-1/2" dia) 18 4 0 0 1 2
Quality Clover Leaf - Grated Parmesan Cheese, 2 tbs 70 0 5 6 0 0
Saporito - Extra Virgin Olive Oil, 1 tsp (10 ml) 40 0 5 0 0 0
Squash - Zucchini, includes skin, raw, 0.5 medium 16 3 0 1 1 2
Tre Stelle - Traditional Light Feta, 6 cm cube (30g) 140 0 10 14 0 0
Vegetable - Celery Stalk 7 -8" Long (Kym), 1 stalk 6 1 0 0 1 1
Classico (Canada - Fire Roasted Tomato & Garlic Pasta Sauce, 1/2 cup 60 10 2 2 3 6
Danone (Canada) - Oikos 0% Greek Yogurt, Plain, 3/8 cup (175g) 50 4 0 9 0 2
Danone Oikos - Canada - 2% Greek Yogurt Strawberry on the Bottom, 50 g 50 7 1 4 0 5
Welch's - Wild Blueberries (Can) Frozen, 0.25 cup 20 5 0 0 2 3
Add Food Quick Tools 559 40 28 42 11 24

SNACKS
Apples - Raw, with skin, 0.75 medium (2-3/4" dia) (approx 3 per lb) 54 14 0 0 2 11
Curves - Yogurt & Berry Bliss Protein Bar, 1 bar 180 23 6 13 8 8
Add Food Quick Tools 234 37 6 13 10 19

Totals 1,559 175 53 110 32 74
Your Daily Goal 1,590 199 53 80 25 60
Remaining 31 24 0 -30 -7 -14

And yes about 1/2 my days I eat over goal on cal. just usually not more than 200. I am not a gonzo exerciser either as I have Fibromayalgia and Arthritis.

Liana

ecdcslim
04-03-2014, 04:22 PM
Wow, I've away from the boards for a week or so and have missed all this activity. I have been struggling with how many carbs make your meal a 'carb' meal and how many fats make your meal a 'fat' meal. And for combining, I get the no butter on bread or potatoes, but what about a cereal that's got fat and carbs - is it a percentage that defines it? Can/should I only have fruit for breakfast? Is dairy a fat, protein? My nonfat yogurt is a ton of protein but not many carbs and no fat - so how do I count it, protein or carbs. These are the things I struggle with.

Here's what I ate yesterday:
B: 1 Vitatop muffin with 2 teaspoons of Almond butter, 3 tblspns egg whites with herbs, 1 cup sliced strawberries, coffee with 1 teaspoon of fat free milk
L: 4 ozs broiled cod over romaine lettuce, sliced asparagus, 1/2 cup mushrooms, 1/2 cup chopped cucumbers, 4 kalamata olives, 2 teaspoons of olive oil.
D: 3 small tortilla chips, 2 ozs sliced raw tuna, 1/2 cup green beans, 6 ozs broiled salmon, 1 vodka martini, 3 olives. (and 1 bite of cheesecake)

Since I the dinner involved alcohol and the cheesecake, I'm on a P2 day today.

canadjineh
04-03-2014, 05:16 PM
Wow, I've away from the boards for a week or so and have missed all this activity. I have been struggling with how many carbs make your meal a 'carb' meal and how many fats make your meal a 'fat' meal. And for combining, I get the no butter on bread or potatoes, but what about a cereal that's got fat and carbs - is it a percentage that defines it? Can/should I only have fruit for breakfast? Is dairy a fat, protein? My nonfat yogurt is a ton of protein but not many carbs and no fat - so how do I count it, protein or carbs. These are the things I struggle with.

Here's what I ate yesterday:
B: 1 Vitatop muffin with 2 teaspoons of Almond butter, 3 tblspns egg whites with herbs, 1 cup sliced strawberries, coffee with 1 teaspoon of fat free milk
L: 4 ozs broiled cod over romaine lettuce, sliced asparagus, 1/2 cup mushrooms, 1/2 cup chopped cucumbers, 4 kalamata olives, 2 teaspoons of olive oil.
D: 3 small tortilla chips, 2 ozs sliced raw tuna, 1/2 cup green beans, 6 ozs broiled salmon, 1 vodka martini, 3 olives. (and 1 bite of cheesecake)

Since I the dinner involved alcohol and the cheesecake, I'm on a P2 day today.

Hi: My coach and the IP video clips suggested that breakfast is a time to not worry about the combo of carbs & fats (your body is powering up for the day and will use it all). I have had gluten free pizza for breakfast (not leftovers - freshly made with lots of veg & lower fat proteins like chicken, crumbled x-lean ground beef, shrimp & a fair amount of shredded cheese) I also have nuts or seeds raw added to my cereal along with raisins, or a Mexican style omelette using whole eggs with homemade guacamole and salsa on it.

Don't stress too much over the actual carb fat ratio when trying to do a carb poor meal. I've found that I am easily staying at maintenance weight (I even lost a lb since my last weigh in) if I try to keep it 1:1 or slightly less carbs if I can. Don't worry about a ratio of 1:3 carb:fat, it's very difficult to get unless you only eat lettuce and full fat cheese with an oily dressing or nuts for lunch.

Here's an example of my day's menu - sorry it's very detailed but I cook from scratch and eat a lot of very different recipes.

Breakfast Calories Carbs Fat Protein Fiber Sugar
Blue Diamond - Unsweetened Vanilla Almond Milk Updated, 12 oz 60 3 5 2 2 0
Generic - Banana - Large 8 Inches! ;), 0.75 banana (136 g) 91 23 0 1 3 12
Generic - Egg Large- Hardboiled, 1 egg 78 1 5 6 0 1
Nature's Path - Mesa Sunrise Gluten Free Cereal, 3/4 Cup 120 24 1 3 3 4
Add Food Quick Tools 349 51 11 12 8 17

Lunch
Wendy's - Asian Cashew Chicken Salad, Full-size, 1 salad 380 33 13 36 6 18
Add Food Quick Tools 380 33 13 36 6 18

Dinner
Classico (Canada) Di Piemonte - Red Wine and Herb Pasta Sauce, 1/2 cup 60 10 2 2 2 6
Cucumber - With peel, raw, 0.25 cucumber (8-1/4") 11 3 0 0 0 1
Saporito - Extra Virgin Olive Oil, 0.5 tsp (10 ml) 20 0 2 0 0 0
Tre Stelle - Traditional Light Feta, 6 cm cube (30g) 140 0 10 14 0 0
Vegetable - Small Avocado, 0.5 small (200g with skin & pit) 161 9 15 2 7 1
Generic - Bell Peppers-mixed (Yellow, Orange, Red), 0.5 cup 9 2 0 0 1 1
Generic - Grape Tomato Raw, 1.5 oz (approx. 12 tomatoes) 13 3 0 0 0 2
Green Onion - Green Onion Raw (Whole), 0.5 medium (15 g) 3 1 0 0 0 0
House Foods - Tofu Shirataki (Spaghetti Noodles) (Correct), 2.64 oz. 13 2 0 1 1 0
Cauliflower - Raw, 0.5 cup 13 3 0 1 1 1
Catch of the Day - Basa Fillets - Canada, 0.5 Fillet 60 0 2 10 0 0
Nature's Path - Mesa Sunrise Gluten Free Cereal, 0.1875 Cup 30 6 0 1 1 1
Kraft (Canada - Calorie Wise Greek Feta & Oregano Dressing, 2 Tbsp (15ml) 60 2 6 0 0 0
Add Food Quick Tools 593 41 37 31 13 13
Baked crushed cereal coated Basa filet with stirfried cauliflower and pasta sauce on shiritaki noodles & greek salad

Snacks
Vega One - Protein Smoothie - Tropical Tango, 1 scoop 90 4 0 15 1 2
Nuts - Raw Walnuts, 0.25 cup shelled (50 halves - 100g) 164 4 16 4 2 1
Add Food Quick Tools 254 8 16 19 3 3

Totals 1,576 133 77 98 30 51
Your Daily Goal 1,790 224 60 90 28 68
Remaining 214 91 -17 -8 -2 17

This day I was under calories - not by trying... and you will notice that my carb-poor and fat-poor meals were switched for the day because I was out at lunch and had a Wendy's salad. If I had wanted a carb-poor (fat-rich) salad at Wendy's I would have had the Apple Pecan Chicken salad with extra blue cheese.

Here's today's diary so far (& I will probably have a handful of nuts for a snack this afternoon since I could add more fats before supper).

Breakfast Calories Carbs Fat Protein Fiber Sugar
Garden of Life Raw Protein-cacao Kiss - Protein Powder, 26 grams 90 5 1 18 4 1
Blue Diamond - Unsweetened Vanilla Almond Milk Updated, 8 oz 40 2 4 1 1 0
Sunmaid - Raisins, 1/8 cup 65 16 0 1 1 15
Nature's Path - Mesa Sunrise Gluten Free Cereal, 3/4 Cup 120 24 1 3 3 4
Raw Nuts - Filberts, 10 nuts (14 g) 88 2 9 2 1 1
Add Food Quick Tools 403 49 15 25 10 21

Lunch
Bragg - Liquid Aminos - All Purpose Seasoning From Soy Protein, 2 tsp (2.5ml) 0 4 0 12 0 0
Cabbage - Raw, 1 cup, shredded 17 4 0 1 2 3
Green Onion - Green Onion Raw (Whole), 1 medium (15 g) 5 1 0 0 0 0
Onions - Raw, 0.25 medium (2-1/2" dia) 12 3 0 0 0 1
Squash - Zucchini, includes skin, raw, 0.5 medium 16 3 0 1 1 2
Veggie - Broccoli (Raw), 1 Cup (91g) chopped 30 6 0 3 2 2
Great Value - Lemon Juice, 2 tbl 0 0 0 0 0 0
Sambal Oelek - Ground Chilli Paste, 1 tsp 30 0 0 0 0 1
Adam's (Canada) - 100% Natural Crunchy Peanut Butter, 1 tbsp 100 3 8 4 1 1
Cloverleaf (Canada - Chunk Light Tuna In Water, 1 can, drained 120 0 1 30 0 0
Danone - Oikos Greek Yogurt 2% Plain, 17.5 g 13 1 0 2 0 0
Patak's - Lime Indian Style Pickle - Canada, 2 tablespoons 70 2 6 1 1 1
Add Food Quick Tools 413 27 15 54 7 11
Stirfried veggies with a quickie homemade indonesian peanut sauce, and tuna mixed with yogourt and hot lime pickle indian style

I hope this may help you get some ideas.
Liana :chef:

kcdoe
04-04-2014, 07:01 AM
kcdoe: I love that last post from 2010 about cheating! Thanks for doing the research. This is a truism that I'm living: maintenance is as much a mental thing as finding the right WOE. I never read self-help books before but I tried some that Maile mentioned & they have all been enormously helpful: mostly Brain Over Binge. I've read others too and patched together from each one what works for me & disregarded what doesn't fit.

After P1 I had some experience with binge eating that I never had before. I gained 12 lbs over the holidays. Each time I went back on P1, I was triggered to binge after a week or so. It was very humbling! I still long for that 'perfect dieter' that I lived from P1 thru the start of maintenance, when I couldn't stop losing weight and thought I had permanently lost interest in junk food. But I now feel more myself, more relaxed in regard to food: I know I'm totally fallible but also capable of course correction over & over, if necessary. The weight does not magically re-appear with a slip here & there that's promptly corrected.

Mars, you sound like you just described me to a T. I did this diet with a vengeance, now issues, no cravings so desires to cheat for 3 months and lost 40 lbs. Then hospital stay came out and went crazy, couldn't seem to go back as dedicated, lost another 20 and here I am going to maintenance ....... I'm the late night kitchen stalker myself, not hungry, just looking for something to munch, eat. comfort food. Old habits. Introducing carbs and dairy back into my diet seems to be saying, "hello old habit, welcome my comfort friend" :( :?: I have to kick this one to the curb!!!

All of this is real common sense eating, which is what we all need to do to stay on the straight and narrow to maintain, but there is still the issue of carb sensitivity.
The book "The art and Science of low Carbohydrate Living" by Jeff Volek and Stephen Phinney had the best advice for me personally... the take away message for me, with my instinct that I am very carb sensitive, was people who are carb sensitive should GO SLOW on adding carbs after a ketogenic diet...I never did the P4 thing adding those carbs at dinner regularly...I knew it was NOT going to be good for me. And I don't miss it.

Gaining during maintenance is scarier for me than seeing those normal fluctuations during weight loss...you KNOW it's likely real in maintenance. When you are 100% compliant in the loss stages...you know there is no way its fat. A much kinder reckoning with the numbers.

It goes back to how over weight were you...and for how long. That is pretty telling on how you will tolerate a diet with carbs. I do not separate the fat and carbs...but my diet is on the lower end in carb intake, getting carbs daily from vegetables, nuts and berries. So I don't find that rule necessary to maintain. I avoid rice and potatoes other than a nibble...and the only really starchy thing I eat is an occasional rice cracker with cheese. Really have increased the vegetable portions of my diet though eating them 3X a day...but careful with beans other than green beans, and the things like sweet potatoes and beets. I pay particular attention to the glycemic index of the veggies, and don't keep a daily tab of calories or carbs. I just know food numbers and the daily diet I have worked out now is ball park plus or minus 1200 cals and under 40g carbs or on a higher day between 40- 50 g carbs which for my BMR works. Adding things like more than a taste of chocolate, wine or some GF item like bread or cookies ...will necessitiate days of P1/2 with daily weighing and abstinence to get back! NOT WORTH IT!!! That is a personal reckoning though...at 65 I don't ever want to spend months of what life I have left trying to lose weight.
65 Wow it sounds like you have fought and won with all your eating demons, :hug: congrats on the determination. Have you always been this strong even in the beginning of phasing off 1? Also Could you share with us some of your menu's and daily eating?
Thank you :)
addendum to my last ramble, in case anyone else is struggling with post diet bingeing: for now, I avoid getting extremely hungry, and avoid my trigger foods. I avoid fun days except social occasions. For treats, I stick with things like an apple or avocado & eat extra protein or low carb veggies if I need extra food. Mio in reasonable amounts keeps the sweet craving happy. So far so good with binge urges.

Mars, I do the protein, try to find something to munch that is low in sugar and carb. Hey that is a great question for those reading: WHAT FOODS DO YOU USE TO KEEP THE BINGE ZOMBIE AT BAY :D????

Hi all:

I've lost another pound so I will have to watch that things don't get out of hand but here's my menu from yesterday (posted on another thread too)

From MFP so #'s are cal, carbs, fat, protein, fibre, sugars

BREAKFAST
Blue Diamond - Unsweetened Vanilla Almond Milk Updated, 10 oz 50 3 4 1 1 0
Nature's Path - Mesa Sunrise Gluten Free Cereal, 3/4 Cup 120 24 1 3 3 4
Market Pantry - Tequila Lime Chicken Breast, Ultra-thin Deli Slices, 2 oz (56g) 60 1 3 9 0 0
Sunmaid - Raisins, 1/8 cup 65 16 0 1 1 15
Add Food Quick Tools 295 44 8 14 5 19

LUNCH
Cauliflower - Raw, 0.34 cup 9 2 0 1 1 1
Generic - Baby-Cut Carrots, 2.8 carrots (85g) 3oz 6 1 0 0 0 1
Green Onion - Green Onion Raw (Whole), 0.5 medium (15 g) 3 1 0 0 0 0
Uncle Ben's Bistro Express (Canada) - Quinoa and Brown Rice With Garlic Flavour, 187.5 mL (90 g) 195 36 3 5 3 0
Veggie - Broccoli (Raw), 1 Cup (91g) chopped 30 6 0 3 2 2
Lilydale - Turkey Breasts (Oven Roasted, Seasoned, Carved), 0.25 container (27 strips (50g) ea.) 158 2 3 32 0 2
Huy Fong - Sriracha Hot Chili Sauce, 6 tsp (5g) 30 6 0 0 0 6
Saporito - Extra Virgin Olive Oil, 1 tsp (10 ml) 40 0 5 0 0 0
Add Food Quick Tools 471 54 11 41 6 12

DINNER
Freybe (Cdn) - Ham Garlic Sausage, 30 g 55 1 4 4 0 1
Generic - Bell Peppers-mixed (Yellow, Orange, Red), 0.33 cup 6 1 0 0 1 1
House Foods - Tofu Shirataki (Spaghetti Noodles) (Correct), 4 oz. 20 3 1 1 2 0
Mushrooms - Raw, 2 medium 8 1 0 1 0 1
Onions - Raw, 0.4 medium (2-1/2" dia) 18 4 0 0 1 2
Quality Clover Leaf - Grated Parmesan Cheese, 2 tbs 70 0 5 6 0 0
Saporito - Extra Virgin Olive Oil, 1 tsp (10 ml) 40 0 5 0 0 0
Squash - Zucchini, includes skin, raw, 0.5 medium 16 3 0 1 1 2
Tre Stelle - Traditional Light Feta, 6 cm cube (30g) 140 0 10 14 0 0
Vegetable - Celery Stalk 7 -8" Long (Kym), 1 stalk 6 1 0 0 1 1
Classico (Canada - Fire Roasted Tomato & Garlic Pasta Sauce, 1/2 cup 60 10 2 2 3 6
Danone (Canada) - Oikos 0% Greek Yogurt, Plain, 3/8 cup (175g) 50 4 0 9 0 2
Danone Oikos - Canada - 2% Greek Yogurt Strawberry on the Bottom, 50 g 50 7 1 4 0 5
Welch's - Wild Blueberries (Can) Frozen, 0.25 cup 20 5 0 0 2 3
Add Food Quick Tools 559 40 28 42 11 24

SNACKS
Apples - Raw, with skin, 0.75 medium (2-3/4" dia) (approx 3 per lb) 54 14 0 0 2 11
Curves - Yogurt & Berry Bliss Protein Bar, 1 bar 180 23 6 13 8 8
Add Food Quick Tools 234 37 6 13 10 19

Totals 1,559 175 53 110 32 74
Your Daily Goal 1,590 199 53 80 25 60
Remaining 31 24 0 -30 -7 -14

And yes about 1/2 my days I eat over goal on cal. just usually not more than 200. I am not a gonzo exerciser either as I have Fibromayalgia and Arthritis.

Liana
WOW liana, thank you so much for the time typing all of this. Awesome information. You did great on keeping the carbs low!!! I've just added a few things to my grocery list from this post!! :) tx
what do you use to track, you said Fitness pal previously I think?
Please keep sharing your food LOVE your posts so helpful!!!

Wow, I've away from the boards for a week or so and have missed all this activity. I have been struggling with how many carbs make your meal a 'carb' meal and how many fats make your meal a 'fat' meal. And for combining, I get the no butter on bread or potatoes, but what about a cereal that's got fat and carbs - is it a percentage that defines it? Can/should I only have fruit for breakfast? Is dairy a fat, protein? My nonfat yogurt is a ton of protein but not many carbs and no fat - so how do I count it, protein or carbs. These are the things I struggle with.

Here's what I ate yesterday:
B: 1 Vitatop muffin with 2 teaspoons of Almond butter, 3 tblspns egg whites with herbs, 1 cup sliced strawberries, coffee with 1 teaspoon of fat free milk
L: 4 ozs broiled cod over romaine lettuce, sliced asparagus, 1/2 cup mushrooms, 1/2 cup chopped cucumbers, 4 kalamata olives, 2 teaspoons of olive oil.
D: 3 small tortilla chips, 2 ozs sliced raw tuna, 1/2 cup green beans, 6 ozs broiled salmon, 1 vodka martini, 3 olives. (and 1 bite of cheesecake)

Since I the dinner involved alcohol and the cheesecake, I'm on a P2 day today.

ecdcslim, welcome, I smiled big reading your menu. 1 Vodka Martini, 3 olives my kinda day!!! except hard to stop at 1, with a bite of cheese cake so honest I love it. That's reality I just love it. Olives are forbidden in phases has you found it hard keeping within the regulations of maintenance eating them? I will be adding them after phase 3 for sure, miss my olives. Vitatop Muffin's going to look those up, are they sold in any store, are they something special, low in everything :) ?

Reference your questions above, anyone out there help please these are questions we all have and one of the reasons for my starting this thread. ECD, I found a post I put in earlier on this thread about the Yogurt, I found that helpful, see if you do. I'm going to look through the threads see if I can find any information on your above questions, I will have the same in Maintenance. Anyone reading this thread have some advise?? :?:

OK today I didn't do so well.
Breakfast: My old faithful: Wildberry muffins, to busy to have the big breakfast and running late.
Lunch: Chicken breast with broccoli
Dinner: Lean Beef (a lot of it like 10 ounces) with spinach
Hubby made homemade mac and cheese knew I would have a bite so was careful with the carbs all day. Had 3 tbsp.'s. hurried and cleaned the kitchen to put it all away so I wouldn't eat more.

Kitchen stalker came out later that evening, handful of goldfish is all it got before I beat it :)

THANK YOU ALL!!! I'LL BE SKIMMING THE ARCHIVES FOR GEMS AND POSTING THEM REAL SOON, I'M DETERMINED TO FIND THE SECRET TO MAINTENANCE THAT WORKS FOR ME, I HOPE THIS HELPS OTHERS ALSO...

"":?:What are you eating Maintainers:?: help please keep us in the loop:?:

mars735
04-04-2014, 09:06 AM
[QUOTE=kcdoe;4977266
OK today I didn't do so well.
Breakfast: My old faithful: Wildberry muffins, to busy to have the big breakfast and running late.
Lunch: Chicken breast with broccoli
Dinner: Lean Beef (a lot of it like 10 ounces) with spinach
Hubby made homemade mac and cheese knew I would have a bite so was careful with the carbs all day. Had 3 tbsp.'s. hurried and cleaned the kitchen to put it all away so I wouldn't eat more.

Kitchen stalker came out later that evening, handful of goldfish is all it got before I beat it :)

THANK YOU ALL!!! I'LL BE SKIMMING THE ARCHIVES FOR GEMS AND POSTING THEM REAL SOON, I'M DETERMINED TO FIND THE SECRET TO MAINTENANCE THAT WORKS FOR ME, I HOPE THIS HELPS OTHERS ALSO...

"":?:What are you eating Maintainers:?: help please keep us in the loop:?:[/QUOTE]

I actually think you did well! 10 oz lean beef in reference to P1 would be technically over, but not in the big picture. I sometimes ate 1 lb of boneless skinless chicken breast (weighed AFTER cooking) on P1 and it never slowed my progress. You were able to keep the munchies in check too--really quite a victory, imo. IP doesn't claim to eradicate our old habits, urges, cravings. it certainly gave a vacation from them.

Lately I feel that it's these ongoing struggles like you are describing that are how we can establish successful maintenance. For me, and clearly from the posts of long term maintainers, it becomes easier over time.

I stumbled across a book that helped me with the idea of pushing ourselves to live differently from before--try new things just to get used to "different." Even tiny changes like using a different restroom stall at work. I'll post the title when I find it. Work is calling early today! Anyway, I think you're doing great--rubber to the road as 65 x 65 once wrote.

eandc2006
04-04-2014, 01:59 PM
Hey all. This thread is fantastic. Kcdoe...thank you for starting. It is so nice to get ideas on what folks are eating (or not eating I should say) to keep them on track.

Hello Mars75 and Canadjineh! How are you both?

I would have to agree on here that most maintenance is all about customization. It really is a game of adding in new things, experimenting with the scale, and trying to enjoy it as much as possible.

I would say for the most part I always eat a phase 3 bfast and phase 2 lunches and dinners when I want the scale not to talk back to me. When I add in the carbs is when I see a gain or just the jump around jive that drives me nuts (5lbs up in a day...no thanks). I notice bloat, gas, etc. which are all signs that this body does not like to digest that stuff.

Contrary to the IP way, my coach actually said that one should eat phase 1 dinners for life with no carbs. She did say not to worry about BBQ sauces, etc. and to be realistic but that pasta in the evening is never a good idea. For the most part, I have followed her advice but I think I am going to mix it up with the separation and see what happens.

Doing a phase 1 day today. I decided to quit smoking (its been 6 days) and I fear the weight gain that everyone talks of. In fact, I have even been reading that smoking increases metabolism and burns 200-250 calories each day. Anyone heard of this or think there is any merit? I always thought the weight gain when people stopped smoking was related to their eating habits but of course I am perusing the internet and reading horror stories of folks who say they didn't change anything when they quit and gained 20. Hmmmm, while it may be true smoking certainly never kept me from gaining in the past so I will continue onward silencing the voice of fear that brings up weight gain.

Great to see all of you here and doing well. Tomorrow I am looking forward to a delish phase 3 bfast and pulled pork recipe that I found on here.

ecdcslim
04-04-2014, 03:41 PM
Kcdoe - thanks for your help and comments! The Vitatops have been great - you find them in the freezer section, pop them in the toaster, they're like a muffin 'top' - here's the nutritional information: 100 cal, 1 g fat, 5 g fiber, 22 carbs, 5 g protein. I eat olives off the salad bar as an added oil since I have my fats for lunch. I don't eat meat, so hard boiled eggs and dry tuna are my standards if I eat at the office - try to stay away from cheese cause it's a trigger. I find the candy and fun sized bars that the office receptionist keeps on her desk hugely tempting for me so I've started to cut up a pure protein chocolate caramel bar into 6 little pieces and keep them in a baggie on my desk so if I'm jonesing for chocolate or sweets, I eat a couple of little bites and it's been working - I do the same with the new IP chocolate mint bar (the Quest bars aren't coated, so it's more difficult).

Here's what my day is looking like for food:

B: 1 Light Thomas Eng Muffin, 2 tsp's organic PB, 3/4 cup sliced strawberriers, 3 tblspns egg beater omelette
Snack: 1/2 ounce of raw cashews
L: 6 pieces sashimi (salmon, tuna, yellowtail), soy sauce, wasabi, sliced ginger, shredded raddish, 1 cup seaweed salad (seaweed with sesame oil and seeds)
Snack: Pure Protein bar
D (planned): 6 ounces grilled Tilapia, lettuce, cucumber, tomato salad with WF dressing, 1/2 cup of roasted butternut squash, 1/2 cup roasted cauliflower. 1.5 ounces vodka with lime, on the rocks.

65X65
04-04-2014, 03:57 PM
Yes... interesting to see what is working well and taking note of the overlap in philosophies!

KC- One of the reasons I loved IP was it's simplicity...
and the fact it worked made it easy for me to stay the course. Losing all the weight I wanted to lose in my mid 60s in under 8 months...what a miracle!!!


Taking advantage of the lessons for P1 and 2 seemed to be a no-brainer for me to apply for life. P2 lunch is easy either at home or out with friends...P1 dinner also was good at home and worked uber well for social occasions. I like simple...a lot. (I liked it even better because it worked!!)

Increasing and widening the selection of veggies to give me more volume and a wider selection to eat went into my "simple" plan. The "big" breakfast is more of a challenge for me since I am GF..but also know that the GF alternatives to bread and cereal tend to contain a lot of processed carbs. Most are made from rice...which I do not eat. i(I do not eat white carbs...) Easy again...that big breakfast was a NO-GO for me.

Since I like the paleo breakfast of eggs over vegetable...either a salad or asparagus, or egg white veggie omlette or adding berries a few times a week to some dairy...and then still like the option of the protein shake diluted with almond milk and coffee for an on the run turned breakfast, choices for me are straight up and simple Monday thr Saturday . Some days I do a protein shake... AND hard boiled eggs. I do not let myself feel hungry...esp early in the day. This give me three breakfasts that are not too difficult...easy to have what I need on hand and are not going to be full of processed carbs everyday, and on Sunday we a nice sit down brunch with eggs, berries, cottage cheese...pork cutlets and salad and sometimes avacado..if I remember to get one so it is ripe!!
Some nuts for snack daily...a little cheese 1 or 2X a week.

Don't do a regular fun day or fun meal thing...but am careful with most meals ..so when the occasion arises, or I am out I do not fret about things that are out of my control. I don't eat sugar and I pass on that except for an occasional piece of VERY GOOD chocolate....and a lot of people do not do desserts even when out so that is not a challenge. I allow myself 1 drink socially when out...and depending on the time frame of the event tell myself I can make a decision on having a second one...and usually do not. I have found it means less to me now than it did when I was heavy. The glass of wine with dinner out has become more like part of the food experience...and is not about alcohol.

Being 65 has it's benefits...puts one eyeball to eyeball with mortality.

It is also true I am pretty black and white. I like definition and gray areas frustrate me. That is why I have often come out so strong about people not trying to make those lifestyle changes and cheats when they are in P1...I do not apologize for my philosophy. There are plenty who are able to be more forgiving of themselves...but I am not one. I am my own hardest critic. So everyone needs to forgive themselves...not look to someone else for that.

Also, I had 15 miserable years of trying to lose weight. Where nothing worked. Even though I was compliant. And used to promise myself if I ever got it off...I would be able to keep it off by changing the things that mattered so much less..for me.

Point #1)Making food and drink choices indiscriminately would end.
Psychologically it got to the point that was the case after it was clear nothing helped or mattered. Counting calories and things like WW did not work...I gained in spite of in addition to regular exercise.
Point#2)The joy of understanding my metabolism has made it easy to stay lo carb and lo glycemic in making 95% of my food choices. It is about what I now want for me...not what I crave. Just like understanding hunger...it is good to understand craving. The cravings actually have not been something out of control for me I must admit that. Partly because I don't keep anything in the house...no jelly..no candy...no pastry etc. My husband has artisian whole grain breads and cereals...but I am GF because of wheat intolerance for over 8 years now...and that stuff makes me feel bad.... so no craving there. Carbs make me fat...and that makes me feel bad psychologically...no craving there for that mental pain again either. He also drinks wine with dinner every night...but I am happy NOT to have added calories...and know it is paying off not to add that back into my day. We do not go to restaurants that specialize in high calorie foods...mostly stick to seafood and places that grill chops and steak.

I can and DO have extra protein if I am hungry...and there is a fridg full of prepped celery, cukes and bell pepper strips and hot mustard dressing for dipping, and salad greens are always cleaned and ready to serve. Another habit from P1 that is a keeper.. I truly feel blessed...and satisfied enjoying my new way of eating and the way I feel. It is motivating me to keep this weight off. That and how much I like SIMPLE.

What IP advocates for P4...does NOT sound simple to me..and I see where too many people have trouble with it eventually. Too many choices...too many carbs for anyone who had a serious issue...and is probably carb sensitive to begin with. It is my understanding this diet was NOT developed originally for insulin resistant people...but rather for athletes to get "off" the "up" poundage between seasons. Athletes for the most part do not have metabolic problems!! That is where and why I began to read more and more about the effects of adding carbs back in after a ketogenic diet. I learned there is credibility to the advice to go slower in adding carbs for people with insulin resistance so as to gauge the spot where too much is too much becomes apparent.....and makes it easy to back off. It also holds off the craves....

Know thyself.

Both in what you can handle as far as decision making...but more importantly...if nothing else worked for you before this diet...you are probably insulin resistant...and adding all those carbs is opening the door for gain.

At 65...I do not have the kind of time needed for a "redo". Instead, SIMPLY plan to travel... socialize with my friends and family...drink SOME wine...and eat a lot of meals on the road...!! Shop....Go to art shows...Broadway shows...participate in book groups...and learn a lot of new things and meet new people.

This SIMPLE way of eating is going to let me do all of that with out ever looking/going back to what 15 fat years was like...except to say "Thank heavens I found something that works...while I can still do all those things and before being overweight ruined my health"

So
I
May
Play @
Life
Enjoyably!!!

kcdoe
04-05-2014, 12:03 PM
I actually think you did well! 10 oz lean beef in reference to P1 would be technically over, but not in the big picture. I sometimes ate 1 lb of boneless skinless chicken breast (weighed AFTER cooking) on P1 and it never slowed my progress. You were able to keep the munchies in check too--really quite a victory, imo. IP doesn't claim to eradicate our old habits, urges, cravings. it certainly gave a vacation from them.

Lately I feel that it's these ongoing struggles like you are describing that are how we can establish successful maintenance. For me, and clearly from the posts of long term maintainers, it becomes easier over time.

I stumbled across a book that helped me with the idea of pushing ourselves to live differently from before--try new things just to get used to "different." Even tiny changes like using a different restroom stall at work. I'll post the title when I find it. Work is calling early today! Anyway, I think you're doing great--rubber to the road as 65 x 65 once wrote.

Mars; Thank you, yes If I look back at what I use to call a cheat, like eating a big mac and a fish filet LOL or a whole cheeseburger sub, I guess not so bad. My scale is up today, but I think that is salt. Great look forward to the title of that book!!! Rubber to the road LOL Love it!! Don't forget to come back and tell us what you are eating!! :) :hug:

Hey all. This thread is fantastic. Kcdoe...thank you for starting. It is so nice to get ideas on what folks are eating (or not eating I should say) to keep them on track.

Hello Mars75 and Canadjineh! How are you both?

I would have to agree on here that most maintenance is all about customization. It really is a game of adding in new things, experimenting with the scale, and trying to enjoy it as much as possible.

I would say for the most part I always eat a phase 3 bfast and phase 2 lunches and dinners when I want the scale not to talk back to me. When I add in the carbs is when I see a gain or just the jump around jive that drives me nuts (5lbs up in a day...no thanks). I notice bloat, gas, etc. which are all signs that this body does not like to digest that stuff.

Contrary to the IP way, my coach actually said that one should eat phase 1 dinners for life with no carbs. She did say not to worry about BBQ sauces, etc. and to be realistic but that pasta in the evening is never a good idea. For the most part, I have followed her advice but I think I am going to mix it up with the separation and see what happens.

Doing a phase 1 day today. I decided to quit smoking (its been 6 days) and I fear the weight gain that everyone talks of. In fact, I have even been reading that smoking increases metabolism and burns 200-250 calories each day. Anyone heard of this or think there is any merit? I always thought the weight gain when people stopped smoking was related to their eating habits but of course I am perusing the internet and reading horror stories of folks who say they didn't change anything when they quit and gained 20. Hmmmm, while it may be true smoking certainly never kept me from gaining in the past so I will continue onward silencing the voice of fear that brings up weight gain.

Great to see all of you here and doing well. Tomorrow I am looking forward to a delish phase 3 bfast and pulled pork recipe that I found on here.
Eandc, So glad you agree and are finding this helpful :) I agree as well, we all have to customize this phase that is what makes it SO DIFFICULT :dizzy: That is why I absorb what everyone else is eating to try to figure out what my custom plan will be......still no clue.....
You mention bloat and gas... I have noticed that adding dairy back has caused that for me. I had a day of being nauseous and my stomach really isn't happy of late, everything I read says its normal though so I'm not going to overthink it.
Love that statement of your Scale doing "the jump around jive" made me laugh, I will use that some time I'm certain LOL mine does exactly that. :devil: drives me crazy but I can't not step on it, just can't.
I am thinking your description of Phase eating is what will work best for me. I'm still exploring and hope to have some plans put together by the end of this weekend.
Good luck with the quitting smoking, I did it 3 years ago. I can and have blamed my weight gain on the quitting but it was just an excuse. A way to have people look at me and my gained 10,20,50,80 lbs and say "Oh so it's worth it and I understand, it couldn't be helped" But that was such whooy :no: What happen is I told myself "poor thing you can't have that cigarette so you can have that ice cream, cake, cheeseburger esc... after all you are doing so good not smoking". I had a split personality develop during that time, the one who wanted to smoke and the one that didn't and they negotiated and pacified each other only to replace one bad habit with another, food. You have a tool now and I commend you for doing it now!! Only piece of advise I would give is to say, when the negotiation in your mind starts recognize it and stomp that negotiator voice that creeps up and you will win!! Perhaps some extra phase 1 days will be needed to offset, but you can do it:hug:!!! How was the pulled Pork? What did you eat the whole day ??

Kcdoe - thanks for your help and comments! The Vitatops have been great - you find them in the freezer section, pop them in the toaster, they're like a muffin 'top' - here's the nutritional information: 100 cal, 1 g fat, 5 g fiber, 22 carbs, 5 g protein. I eat olives off the salad bar as an added oil since I have my fats for lunch. I don't eat meat, so hard boiled eggs and dry tuna are my standards if I eat at the office - try to stay away from cheese cause it's a trigger. I find the candy and fun sized bars that the office receptionist keeps on her desk hugely tempting for me so I've started to cut up a pure protein chocolate caramel bar into 6 little pieces and keep them in a baggie on my desk so if I'm jonesing for chocolate or sweets, I eat a couple of little bites and it's been working - I do the same with the new IP chocolate mint bar (the Quest bars aren't coated, so it's more difficult).

Here's what my day is looking like for food:

B: 1 Light Thomas Eng Muffin, 2 tsp's organic PB, 3/4 cup sliced strawberriers, 3 tblspns egg beater omelette
Snack: 1/2 ounce of raw cashews
L: 6 pieces sashimi (salmon, tuna, yellowtail), soy sauce, wasabi, sliced ginger, shredded raddish, 1 cup seaweed salad (seaweed with sesame oil and seeds)
Snack: Pure Protein bar
D (planned): 6 ounces grilled Tilapia, lettuce, cucumber, tomato salad with WF dressing, 1/2 cup of roasted butternut squash, 1/2 cup roasted cauliflower. 1.5 ounces vodka with lime, on the rocks.

ecdcslim, So glad if I can help in any way ;) Vitatops added to my shopping list yeah. Love the snack bag idea and will do that to. they do the same thing at my work. My boss actually keeps a big basket full of snickers, M & M's and all the top candy bars. I snitch a dark chocolate ever now and again. temptations harder these days so definitely doing this :) tx
thank you for giving your meal detail, keep them coming :) what brand on the Pure Protein bar?
And wow wow on the 1.5 ounces of vodka!! You are so well behaved. I have to admit we had company last night and I stayed up till 2 talking music and my vodka consumption was more in the 8oz area. I made drinks with Lime club soda 0 carbs 0 fat 0 Calories and I add a Stevia to make it sweet. I have made sure to drink a ton of water this morning to flush the system. Oh well I do not do that often most of the time about 2.5 ounces does the trick.
Olives on my grocery list though since I read this :) yeah keep sharing PLEASE!!!

Yes... interesting to see what is working well and taking note of the overlap in philosophies!

KC- One of the reasons I loved IP was it's simplicity...
and the fact it worked made it easy for me to stay the course. Losing all the weight I wanted to lose in my mid 60s in under 8 months...what a miracle!!!


Taking advantage of the lessons for P1 and 2 seemed to be a no-brainer for me to apply for life. P2 lunch is easy either at home or out with friends...P1 dinner also was good at home and worked uber well for social occasions. I like simple...a lot. (I liked it even better because it worked!!)

Increasing and widening the selection of veggies to give me more volume and a wider selection to eat went into my "simple" plan. The "big" breakfast is more of a challenge for me since I am GF..but also know that the GF alternatives to bread and cereal tend to contain a lot of processed carbs. Most are made from rice...which I do not eat. i(I do not eat white carbs...) Easy again...that big breakfast was a NO-GO for me.

Since I like the paleo breakfast of eggs over vegetable...either a salad or asparagus, or egg white veggie omlette or adding berries a few times a week to some dairy...and then still like the option of the protein shake diluted with almond milk and coffee for an on the run turned breakfast, choices for me are straight up and simple Monday thr Saturday . Some days I do a protein shake... AND hard boiled eggs. I do not let myself feel hungry...esp early in the day. This give me three breakfasts that are not too difficult...easy to have what I need on hand and are not going to be full of processed carbs everyday, and on Sunday we a nice sit down brunch with eggs, berries, cottage cheese...pork cutlets and salad and sometimes avacado..if I remember to get one so it is ripe!!
Some nuts for snack daily...a little cheese 1 or 2X a week.

Don't do a regular fun day or fun meal thing...but am careful with most meals ..so when the occasion arises, or I am out I do not fret about things that are out of my control. I don't eat sugar and I pass on that except for an occasional piece of VERY GOOD chocolate....and a lot of people do not do desserts even when out so that is not a challenge. I allow myself 1 drink socially when out...and depending on the time frame of the event tell myself I can make a decision on having a second one...and usually do not. I have found it means less to me now than it did when I was heavy. The glass of wine with dinner out has become more like part of the food experience...and is not about alcohol.

Being 65 has it's benefits...puts one eyeball to eyeball with mortality.

It is also true I am pretty black and white. I like definition and gray areas frustrate me. That is why I have often come out so strong about people not trying to make those lifestyle changes and cheats when they are in P1...I do not apologize for my philosophy. There are plenty who are able to be more forgiving of themselves...but I am not one. I am my own hardest critic. So everyone needs to forgive themselves...not look to someone else for that.

Also, I had 15 miserable years of trying to lose weight. Where nothing worked. Even though I was compliant. And used to promise myself if I ever got it off...I would be able to keep it off by changing the things that mattered so much less..for me.

Point #1)Making food and drink choices indiscriminately would end.
Psychologically it got to the point that was the case after it was clear nothing helped or mattered. Counting calories and things like WW did not work...I gained in spite of in addition to regular exercise.
Point#2)The joy of understanding my metabolism has made it easy to stay lo carb and lo glycemic in making 95% of my food choices. It is about what I now want for me...not what I crave. Just like understanding hunger...it is good to understand craving. The cravings actually have not been something out of control for me I must admit that. Partly because I don't keep anything in the house...no jelly..no candy...no pastry etc. My husband has artisian whole grain breads and cereals...but I am GF because of wheat intolerance for over 8 years now...and that stuff makes me feel bad.... so no craving there. Carbs make me fat...and that makes me feel bad psychologically...no craving there for that mental pain again either. He also drinks wine with dinner every night...but I am happy NOT to have added calories...and know it is paying off not to add that back into my day. We do not go to restaurants that specialize in high calorie foods...mostly stick to seafood and places that grill chops and steak.

I can and DO have extra protein if I am hungry...and there is a fridg full of prepped celery, cukes and bell pepper strips and hot mustard dressing for dipping, and salad greens are always cleaned and ready to serve. Another habit from P1 that is a keeper.. I truly feel blessed...and satisfied enjoying my new way of eating and the way I feel. It is motivating me to keep this weight off. That and how much I like SIMPLE.

What IP advocates for P4...does NOT sound simple to me..and I see where too many people have trouble with it eventually. Too many choices...too many carbs for anyone who had a serious issue...and is probably carb sensitive to begin with. It is my understanding this diet was NOT developed originally for insulin resistant people...but rather for athletes to get "off" the "up" poundage between seasons. Athletes for the most part do not have metabolic problems!! That is where and why I began to read more and more about the effects of adding carbs back in after a ketogenic diet. I learned there is credibility to the advice to go slower in adding carbs for people with insulin resistance so as to gauge the spot where too much is too much becomes apparent.....and makes it easy to back off. It also holds off the craves....

Know thyself.

Both in what you can handle as far as decision making...but more importantly...if nothing else worked for you before this diet...you are probably insulin resistant...and adding all those carbs is opening the door for gain.

At 65...I do not have the kind of time needed for a "redo". Instead, SIMPLY plan to travel... socialize with my friends and family...drink SOME wine...and eat a lot of meals on the road...!! Shop....Go to art shows...Broadway shows...participate in book groups...and learn a lot of new things and meet new people.

This SIMPLE way of eating is going to let me do all of that with out ever looking/going back to what 15 fat years was like...except to say "Thank heavens I found something that works...while I can still do all those things and before being overweight ruined my health"

So
I
May
Play @
Life
Enjoyably!!!
65 I do believe you missed your calling to be a writer:book2:you are a wealth of information thank you so much. I commend you and your determined, disciplined mind set. I can tell by all you have shared you have mastered the negotiator voice in your life :) I had it down during phase 1 and was there for the diet, I'm now in search of that for maintenance, which is what fuels my need to find all the detail I can!!! Your eating routine is great thank you for sharing your journey is immensely helpful. I have made a list of pointers and food ideas in my journal and my grocery list, from this post. I am forwarding this to my friend also. She has been on maintenance for months now and is miserable there. The choices are what have made her crazy. She is in her 60's also and finds the simple way to be what works best for her. The IP Plan is wonderful but like you and many others have pointed out they really drop the ball with Maintenance. I believe they have heard our cries though and are at least trying to get better :) Keep us posted on your food please!!!!

kcdoe
04-05-2014, 12:06 PM
Some new Posts I have found in the Archives:

*************
Originally Posted by kplus80

I have a couple phase 4 questions if you all don't mind, since I'm not even close yet. I saw on the protocol sheet that no fat is allowed at dinner - so if you're having vegetables at dinner, does this mean absolutely no fat, as in no olive oil to cook vegetables and no butter on a baked potato? Also, regarding the cheat day, in the information sheet where it says it is mandatory, does that mean mandatory once when you go into phase 4 or mandatory once per week? And I know the next day after a cheat day you follow phase 1 protocol, but the day after that do you go right back into the phase 4 protocol?

It means use fat sparingly... a little olive oil or butter, a small amount of grated cheese on your pasta, etc. The cheat day is once a week in Phase 4... even if that is dinners from Friday through Sunday. On Monday, no carbs, and you're good to go. Last weekend I got up to 133, and was down to 128.4 after one no-carb day. This weekend, same pattern... got up to 132+, and just weighed in after yesterday at 128.6.

But don't worry about being too rigid in Phase 4. Keep the separation of foods in mind, but just live your life in a healthy, comfortable way. Watch your weight and monitor how your clothes fit, and you'll know what to do when the numbers creep up too far.
My experience on phasing out.
________________________________________
I was absolutely terrified about phasing out. I think I was actually too comfortable in Phase 1 because it was easy, no thinking, have a shake some veggies and your good to go. With phasing off I had to start to think all over again. I've been on the IP protocol since Oct.24 so it just became second nature. SOME GOOD NEWS...... I started Phase 3 7/9/10, and still losing weight...5lbs to be exact..which is way better than my weekly totals in Phase 1.....go figure right.....eat more loose more?! Who Knows....But I'll take it. I just thought I should share with you that you can still lose in phase 3.
I'm moving to Phase 4 starting Thursday and I'm sure I'll be anxious about that too....but really like Novak said we've ALL been given a weight loss tool for life.......
******************
Originally Posted by pitakitten
I am heading to phase 3 tomorrow although I keep going back and forth on it. I have my low sugar alpine muesli, low fat yogurt, blueberries all ready for my breakfast; just need to buy almond butter and low carb toast I guess. My plan is do it for sat,sun,monday and tuesday. I get weighed in at the Gym on tuesday evening so if I have gained then I can run around all worried and if I haven't then I can do the happy dance.
Don't waver... it's time. You are there.

FYI, I never did find the Arnold low carb bread, and I used peanut butter instead of almond butter. Otherwise, sounds like my work breakfast! Yum!

You shouldn't gain on Phase 3, except possibly the one-time 3 pounds, though that didn't happen to me. But even if you do, just keep going. Things will even out. Enjoy the big breakfasts, and don't let your insulin spike more than the one time a day. Soon you'll be gliding down the home stretch to maintenance.
***************
Originally Posted by Midlife Meggie
When you go back on Phase I for a day (after a "cheat day", for instance), do you go strictly back to protocol (using 3 IP packets, one regular meal) or do you just cut out carbs? I am wondering if I need to plan on buying a bunch of IP packets, or find some alternative, before I stop seeing my coach.

Dreaming on....
It is not necessary to do anything other than cut out the carbs. So you can follow Phase 1/2 for that day, but substitute your own protein. On the other hand, it is okay to use IP (or other protein products) if that is easier for you. I have not used packets, though I still have some on hand. I DO use the premade drinks from New Lifestyle, which I keep stockpiled in my pantry. Sometimes it's just easier for me, since I don't eat meat, and a quick shake ensures that I'm getting adequate protein.
I use my NOW whey protein isolate or Lindora packets. Dr. Tran also has some suggestions in his book if you don't have any packets. You can read the book at trantiendiet.com.

kcdoe
04-05-2014, 12:14 PM
P3 What I ate yesterday
B
low fat apple spice Oatmeal and Lowfat vanilla Yogurt
L
Chicken Breast with broccoli
raw asparagus dipped in 2 tbsp. Almond butter (my first try, bought for me by someone at work) loved it. Do not recommend eating raw asparagus though, yuk tried it didn't work.
D
Lean Beef Burgers 9 0z
Green Beans

cheated with a spoonful of mashed potato's off my granddaughters plate. She really needs to not sit so close to me with mashed potatoes.

And as I stated above had some drinks.

MAINTAINERS WHAT DID YOU EAT YESTERDAY??????

SylviesGirl
04-05-2014, 01:31 PM
65 -- That was beautiful and oh-so simple. You have articulated EXACTLY the way I want my maintenance to be. It is inspirational to see it in action with you. :flow1:

Also, thank you for so beautifully expressing the JOY in eating the way we eat now. I have several friends that are convinced that I am not enjoying my life anymore, that I cannot possibly "keep this up," and that I have forgotten that "life is short." I feel sort of sorry for them because their views on the way I am living my life betrays the imbalanced perspective they have on food and role it should play in (most of) our lives. I told her yesterday, it is not so much about being "strict" with myself, but in being protective of myself. Certain foods hurt me and my ability to live and feel and look the way I enjoy looking. I intend to protect myself from those foods in order to protect all the things I have gained through this weight loss. Some people just don't get that.

65X65
04-05-2014, 03:27 PM
65 -- That was beautiful and oh-so simple. You have articulated EXACTLY the way I want my maintenance to be. It is inspirational to see it in action with you. :flow1:

Also, thank you for so beautifully expressing the JOY in eating the way we eat now. I have several friends that are convinced that I am not enjoying my life anymore, that I cannot possibly "keep this up," and that I have forgotten that "life is short." I feel sort of sorry for them because their views on the way I am living my life betrays the imbalanced perspective they have on food and roll it should play in (most of) our lives. I told her yesterday, it is not so much about being "strict" with myself, but in being protective of myself. Certain foods hurt me and my ability to live and feel and look the way I enjoy looking. I intend to protect myself from those foods in order to protect all the things I have gained through this weight loss. Some people just don't get that.
Thank you Sylvie...somethimes I fear others don't get my point a lot of times because I think when it's so simple...others think ??? what??? there must be more. And the simple just gets lost. AND....Thank-YOU...you have articulated well...something I PROFOUNDLY feel too...the protective mode of self.

....And as for the life is short comment...Ummm...that's the point! Another piece that gets lost...life IS short...much shorter than we anticipate ...LOL as I face B-day # 66 in less than 6 moths now....and can not imagine how I went from 20 YO to knowing 70 is right around the corner in such a short time!!! Any one who says that life is short in regard to food..has really missed the point. What a pity!! Lady at the gym this AM who is extremely obese.. told me she lost 29 lbs but gained it all back pretty fast...when I mentioned a lo glycemic diet with fresh foods and meat and fish and eliminating sugar.......said...

"well that will never work for us...we use ALL processed and prepared frozed food at our house....and I don't want to lose too fast .." Really ??? What the heck?? She is pushing an (unhealthy) 50...How much time does she think she has!!!? I think Ruth Ann said it best a while back...so I silently channeled her wisdom and kept quiet but thought..."OK...Then just stay fat..."
Honestly I can say I prefer the quality of my current life...the actual food we eat and my personal mental state more that anything others think I am missing. You are going to do great with your maintenance. You have the right mindset to succeed and you will!!

BTW...where in the Middle Atlantic are you?? You can PM me if you don't wish to put it out here in a post....I too live in the Middle Atlantic area...
kathie

65X65
04-05-2014, 03:44 PM
65 I do believe you missed your calling to be a writer:book2:you are a wealth of information thank you so much. I commend you and your determined, disciplined mind set. I can tell by all you have shared you have mastered the negotiator voice in your life :) I had it down during phase 1 and was there for the diet, I'm now in search of that for maintenance, which is what fuels my need to find all the detail I can!!! Your eating routine is great thank you for sharing your journey is immensely helpful. I have made a list of pointers and food ideas in my journal and my grocery list, from this post. I am forwarding this to my friend also. She has been on maintenance for months now and is miserable there. The choices are what have made her crazy. She is in her 60's also and finds the simple way to be what works best for her. The IP Plan is wonderful but like you and many others have pointed out they really drop the ball with Maintenance. I believe they have heard our cries though and are at least trying to get better :) Keep us posted on your food please!!!!

Thanks so much KC...I know I come out strong of opinion...but wimpy won't work for me...and suspect others who may have struggles as I did need to be honest and mean with them selves cause no one else will stick their neck out be the mean monster for them!! We need to be harder on ourselves than anyone else...and that is the simple truth.

Also- I draw a big difference between cheating on the diet and slipping up. I consider a slip up an unplanned weak moment. Some are more prone to that than others, but the head knows ... regain control ASAP...and no harm in most cases...
Planning to go off the rails is not the same thing. Sometimes I think folks think they are the same...

It is so much better (and easier)to learn how to save yourself from going over the cliff in P1......because you will find ways to use that skill set in maintenance to help you follow through with your maintenance plan. And it is and must be a plan.

You too will do great...so much thought into the process...and asking great questions so we can all participate in this important discussion.Take the pieces that you know will help you and get yourself ready. Good luck!!
kathie

mars735
04-05-2014, 06:41 PM
Mars; look forward to the title of that book!!! Rubber to the road LOL Love it!! Don't forget to come back and tell us what you are eating!! :) :hug:

:hug: back atcha kcdoe!
The book is Secrets of a Former Fat Girl by Lisa Delaney, 2007 I stumbled across it while browsing my new favorite section of the library: self-help weight loss books. I don't agree with everything she wrote, but found some very helpful & practical ideas. My favorite was the one about practicing 'change.' It's a lighthearted, funny yet serious read.

Here's what I ate yesterday, kind of ho hum compared to the creative meals I enjoy reading here. I eat almost the same thing daily, with a little experimentation here n there. Since you opened this great thread, I've been trying & liking bigger meals less often. Also trying to conquer the 'gotta eat the whole thing' behavior with avocado:

Breakfast:
Cytosport whey protein shake with unsweetened almond milk 2:1 in strong coffee (I love Tasters Choice instant, espresso strength)
Tofu Yuba (thin sheets) wraps filled with lettuce, basil, julienne carrots, scallions, olive oil, garlic powder
1/2 navel orange (still feels like rocket juice so 1/2 is just about right)

Lunch:
Green salad/romaine,arugula, julienne raw beets & carrots, shredded red cabbage, 1/2 avocado (2.5 oz), crumbled tofu (looks like bleu cheese almost) WF Italian dressing (if eating at home, I use olive oil)

Dinner:
Broiled chicken breast with garlic powder (sounds bland but the chicken itself has so much flavor it doesn't need anything else)
Broccoli steamed in chicken broth
Butternut squash cubes roasted in coconut oil & cayenne pepper

Snack 1/2 navel orange

The avocado was a nice treat. It wasn't as hard as I thought to cut it in half and save the rest-so far. I might tackle raw nuts next. While these things aren't exactly triggers, anything that is quick to eat and tasty can pose a challenge for me.

SylviesGirl
04-05-2014, 08:09 PM
What do you maintainers do for vitamins now? It really hurts me to have to shell out for all those IP vitamins right now, but I do it because I know it is important. How and when did you go "normal" . . . or did you? Thanks.

mars735
04-05-2014, 10:31 PM
SylviesGirl: I took Reviva liquid multivitamin & Reviva liquid calcium when I first came off P1. I found them at Costco online. Now that I eat regular amounts of a healthy diet, I don't take anything but Superior Source sublingual D, 2000 units most days.

canadjineh
04-07-2014, 03:02 PM
What do you maintainers do for vitamins now? It really hurts me to have to shell out for all those IP vitamins right now, but I do it because I know it is important. How and when did you go "normal" . . . or did you? Thanks.

I have always taken vitamins (my MD suggested it 30+ years ago) but because I have to be gluten free, I have researched and take my own, not IP since they can't guarantee they are GF. I take a Vitex (to help with perimenopause) and a potassium in the morning at breaky, 2 Omegas + D & a Super Multi at lunchtime. 1000 mg Extra C vitamin chewables for "dessert" after supper, and 2 Cal-Mag at bedtime to help with sleep & fat burning metabolism.

I figure my health is priceless and way cheaper than illness. I just bite the cost, lol. You can probably find equiv. supplements at a cheaper price, but check with Consumer Digest to make sure they are actually giving you the nutrients safely that they state on the label.

Food diary from Sat.

BREAKFAST Calories Carbs Fat Protein Fiber Sugar
Blue Diamond - Unsweetened Vanilla Almond Milk Updated, 10 oz 50 3 4 1 1 0
Nature's Path - Mesa Sunrise Gluten Free Cereal, 3/4 Cup 120 24 1 3 3 4
Garden of Life Raw Protein-cacao Kiss - Protein Powder, 26 grams 90 5 1 18 4 1
Sunmaid - Raisins, 1/8 cup 65 16 0 1 1 15
Add Food Quick Tools 325 48 6 23 9 20

LUNCH
Generic - Bell Peppers-mixed (Yellow, Orange, Red), 0.25 cup 5 1 0 0 0 1
Generic - Grape Tomato Raw, 0.75 oz (approx. 12 tomatoes) 6 2 0 0 0 1
Green Onion - Green Onion Raw (Whole), 1 medium (15 g) 5 1 0 0 0 0
Lettuce - Red leaf, raw, 0.75 cup shredded 3 0 0 0 0 0
Lilydale - Turkey Breasts (Oven Roasted, Seasoned, Carved), 0.5 container (27 strips (50g) ea.) 315 5 7 63 0 5
Tostitos Simply Natural - Blue Corn Tortilla Chips, 56 g about 6 chips 280 38 12 4 2 0
Steinfeld's - Homestyle Sauerkraut, 10 tbsp (30g) 25 5 0 0 0 0
Add Food Quick Tools 639 52 19 67 2 7

DINNER
Everyday Market - Canned Lentils, 1 cup 160 27 1 12 6 0
Generic - Bell Peppers-mixed (Yellow, Orange, Red), 0.5 cup 9 2 0 0 1 1
Onions - Raw, 0.25 medium (2-1/2" dia) 12 3 0 0 0 1
Stagg Chili (Canada) - Silverado Beef (97% Fat Free), 1 cup (250g) 260 30 8 17 7 7
Vegetable - Celery Stalk 7 -8" Long (Kym), 2 stalk 12 2 0 1 1 1
Rice - India Gate Basmati Rice Premium White, 0.66 cup cooked 99 23 0 2 0 0
Spaghetti Squash - Fresh Steamed, 0.33 cup cooked 14 3 0 0 1 1
Danone - Silhouette's Yogurt 0% Pomegranate Blueberry, 100 g 40 6 0 3 0 4
Add Food Quick Tools 606 96 9 35 16 15

SNACKS
Gort's - Extra Aged Raw Milk Gouda, 30 g or 1 oz 120 2 10 7 0 0
Add Food Quick Tools 120 2 10 7 0 0

Totals 1,690 198 44 132 27 42
Your Daily Goal 1,689 211 56 85 27 64
Remaining -1 13 12 -47 0 22

:yes: Liana

canadjineh
04-07-2014, 10:32 PM
Maintenance for April 7

BREAKFAST Calories Carbs Fat Protein Fiber Sugar
Cottage cheese - Lowfat, 2% milkfat, 0.75 cup (not packed) 153 6 3 23 0 1
Irene's - Cheese & Onion Bread - gluten free, 1 slice 120 18 5 6 5 3
Kraft (Canada - Calorie Wise Greek Feta & Oregano Dressing, 0.5 Tbsp (15ml) 15 1 2 0 0 0
Spaghetti Squash - Fresh Steamed, 0.75 cup cooked 32 8 0 1 2 3
Add Food Quick Tools 320 33 10 30 7 7

LUNCH
Generic - Bell Peppers-mixed (Yellow, Orange, Red), 0.66 cup 12 3 0 0 1 1
Lettuce - Red leaf, raw, 1.25 cup shredded 6 1 0 0 0 0
Market Pantry - Tequila Lime Chicken Breast, Ultra-thin Deli Slices, 3 oz (56g) 90 2 4 14 0 0
Kraft Cracker Barrel - Cheddar Cheese Old Reduced Fat, 90 grams 270 0 18 24 0 0
Cucumber - With peel, raw, 0.25 cucumber (8-1/4") 11 3 0 0 0 1
Brianna's - Bleu Cheese Salad Dressing, 1.5 Tablespoons 90 4 8 0 0 3
Add Food Quick Tools 479 13 30 38 1 5

DINNER
Rice - India Gate Basmati Rice Premium White, 0.66 cup cooked 99 23 0 2 0 0
Beef - Ground, 95% lean meat / 5% fat, patty, cooked, broiled (hamburger), 1.33 serving ( 3 oz ) 201 0 8 30 0 0
Squash - Zucchini, includes skin, raw, 0.5 medium 16 3 0 1 1 2
Vegetable - Celery Stalk 7 -8" Long (Kym), 1 stalk 6 1 0 0 1 1
Veggie - Broccoli (Raw), 1 Cup (91g) chopped 30 6 0 3 2 2
Onions - Raw, 0.25 medium (2-1/2" dia) 12 3 0 0 0 1
Fresh is Best - Salsa - Medium, 120 ml 40 8 0 2 0 4
Danone - Oikos Greek Yogurt 2% Plain, 43.75 g 33 2 1 4 0 1
Halal - Plain Yogurt (0%), 0.165 cup 20 3 0 2 0 2
Asian Home Gourmet - Spice Paste for Indian Meat Curry Rogan Josh, 26 g 80 6 6 0 2 2
Danone - Silhouette's Yogurt 0% Pomegranate Blueberry, 100 g 40 6 0 3 0 4
Add Food Quick Tools 577 61 15 47 6 19

SNACKS
Vega One - Protein Smoothie - Tropical Tango, 1 scoop 90 4 0 15 1 2
Quaker - Rice Cake - Buttered Popcorn, 3 cake (9g) 105 24 0 3 0 0
Add Food Quick Tools 195 28 0 18 1 2

Totals 1,571 135 55 133 15 33
Your Daily Goal 1,590 199 53 80 25 60
Remaining 19 64 -2 -53 10 27
Calories Carbs Fat Protein Fiber Sugar

Full tummy & happy fat/carb proportions

Liana

kcdoe
04-08-2014, 06:33 AM
65 -- That was beautiful and oh-so simple. You have articulated EXACTLY the way I want my maintenance to be. It is inspirational to see it in action with you. :flow1:

Also, thank you for so beautifully expressing the JOY in eating the way we eat now. I have several friends that are convinced that I am not enjoying my life anymore, that I cannot possibly "keep this up," and that I have forgotten that "life is short." I feel sort of sorry for them because their views on the way I am living my life betrays the imbalanced perspective they have on food and role it should play in (most of) our lives. I told her yesterday, it is not so much about being "strict" with myself, but in being protective of myself. Certain foods hurt me and my ability to live and feel and look the way I enjoy looking. I intend to protect myself from those foods in order to protect all the things I have gained through this weight loss. Some people just don't get that.

SylviesGirl, couldn't agree more, my family says the same thing. This is one of those items that someone will copy from an archive one day :):) thank you

Thanks so much KC...I know I come out strong of opinion...but wimpy won't work for me...and suspect others who may have struggles as I did need to be honest and mean with them selves cause no one else will stick their neck out be the mean monster for them!! We need to be harder on ourselves than anyone else...and that is the simple truth.

Also- I draw a big difference between cheating on the diet and slipping up. I consider a slip up an unplanned weak moment. Some are more prone to that than others, but the head knows ... regain control ASAP...and no harm in most cases...
Planning to go off the rails is not the same thing. Sometimes I think folks think they are the same...

It is so much better (and easier)to learn how to save yourself from going over the cliff in P1......because you will find ways to use that skill set in maintenance to help you follow through with your maintenance plan. And it is and must be a plan.

You too will do great...so much thought into the process...and asking great questions so we can all participate in this important discussion.Take the pieces that you know will help you and get yourself ready. Good luck!!
kathie

Thank you Kathie, I think I will take your words and change the fact that I act like everything I put in my mouth off of plan is a 'cheat" I hate that word. It's a decision, a conscious decision made for what ever reason, comfort, tired, boredom, rebellion whatever. Accepting those decisions as a part of life and not allowing these temporary decisions to become the rule is the goal for life. :) Eat anything new today?

:hug: back atcha kcdoe!
The book is Secrets of a Former Fat Girl by Lisa Delaney, 2007 I stumbled across it while browsing my new favorite section of the library: self-help weight loss books. I don't agree with everything she wrote, but found some very helpful & practical ideas. My favorite was the one about practicing 'change.' It's a lighthearted, funny yet serious read.

Here's what I ate yesterday, kind of ho hum compared to the creative meals I enjoy reading here. I eat almost the same thing daily, with a little experimentation here n there. Since you opened this great thread, I've been trying & liking bigger meals less often. Also trying to conquer the 'gotta eat the whole thing' behavior with avocado:

Breakfast:
Cytosport whey protein shake with unsweetened almond milk 2:1 in strong coffee (I love Tasters Choice instant, espresso strength)
Tofu Yuba (thin sheets) wraps filled with lettuce, basil, julienne carrots, scallions, olive oil, garlic powder
1/2 navel orange (still feels like rocket juice so 1/2 is just about right)

Lunch:
Green salad/romaine,arugula, julienne raw beets & carrots, shredded red cabbage, 1/2 avocado (2.5 oz), crumbled tofu (looks like bleu cheese almost) WF Italian dressing (if eating at home, I use olive oil)

Dinner:
Broiled chicken breast with garlic powder (sounds bland but the chicken itself has so much flavor it doesn't need anything else)
Broccoli steamed in chicken broth
Butternut squash cubes roasted in coconut oil & cayenne pepper

Snack 1/2 navel orange

The avocado was a nice treat. It wasn't as hard as I thought to cut it in half and save the rest-so far. I might tackle raw nuts next. While these things aren't exactly triggers, anything that is quick to eat and tasty can pose a challenge for me.
Mars, thank you for the book suggestion!!! What are Tofu Yuba sheets? I've yet to try Tofu in any form. I have branched to veggie cheeses, sprouts, veggie pepperonis and veggies I never ate prior to this plan but haven't tried Tofu yet, what does it taste like?
Yes I too am having trouble with wanting to graze rather then eat a big meal. I'm so busy at work and spend 10 or more hours a day there so it's hard. My stomach isn't all together happy with the dairy part. Yesterday it wasn't happy so I just ate my go to muffins, but I ate a double helping to assure more of everything.
Congrats on the new meal plan so exciting that you got something from this thread :) :) ;) love it!!!!
Carrots, those are still not allowed on phase 3 but I have one reason for being excited I can have carrots, not that I like or don't like them, but they are in everything. I love veggie medley's and they ALL have carrots. :)
Butternut squash cubes roasted in coconut oil, do they taste like coconut? that sounds good.

What do you maintainers do for vitamins now? It really hurts me to have to shell out for all those IP vitamins right now, but I do it because I know it is important. How and when did you go "normal" . . . or did you? Thanks.
Great question!!!! thank you I struggle with the vitamins.

I have always taken vitamins (my MD suggested it 30+ years ago) but because I have to be gluten free, I have researched and take my own, not IP since they can't guarantee they are GF. I take a Vitex (to help with perimenopause) and a potassium in the morning at breaky, 2 Omegas + D & a Super Multi at lunchtime. 1000 mg Extra C vitamin chewables for "dessert" after supper, and 2 Cal-Mag at bedtime to help with sleep & fat burning metabolism.

I figure my health is priceless and way cheaper than illness. I just bite the cost, lol. You can probably find equiv. supplements at a cheaper price, but check with Consumer Digest to make sure they are actually giving you the nutrients safely that they state on the label.

Food diary from Sat.

BREAKFAST Calories Carbs Fat Protein Fiber Sugar
Blue Diamond - Unsweetened Vanilla Almond Milk Updated, 10 oz 50 3 4 1 1 0
Nature's Path - Mesa Sunrise Gluten Free Cereal, 3/4 Cup 120 24 1 3 3 4
Garden of Life Raw Protein-cacao Kiss - Protein Powder, 26 grams 90 5 1 18 4 1
Sunmaid - Raisins, 1/8 cup 65 16 0 1 1 15
Add Food Quick Tools 325 48 6 23 9 20

LUNCH
Generic - Bell Peppers-mixed (Yellow, Orange, Red), 0.25 cup 5 1 0 0 0 1
Generic - Grape Tomato Raw, 0.75 oz (approx. 12 tomatoes) 6 2 0 0 0 1
Green Onion - Green Onion Raw (Whole), 1 medium (15 g) 5 1 0 0 0 0
Lettuce - Red leaf, raw, 0.75 cup shredded 3 0 0 0 0 0
Lilydale - Turkey Breasts (Oven Roasted, Seasoned, Carved), 0.5 container (27 strips (50g) ea.) 315 5 7 63 0 5
Tostitos Simply Natural - Blue Corn Tortilla Chips, 56 g about 6 chips 280 38 12 4 2 0
Steinfeld's - Homestyle Sauerkraut, 10 tbsp (30g) 25 5 0 0 0 0
Add Food Quick Tools 639 52 19 67 2 7

DINNER
Everyday Market - Canned Lentils, 1 cup 160 27 1 12 6 0
Generic - Bell Peppers-mixed (Yellow, Orange, Red), 0.5 cup 9 2 0 0 1 1
Onions - Raw, 0.25 medium (2-1/2" dia) 12 3 0 0 0 1
Stagg Chili (Canada) - Silverado Beef (97% Fat Free), 1 cup (250g) 260 30 8 17 7 7
Vegetable - Celery Stalk 7 -8" Long (Kym), 2 stalk 12 2 0 1 1 1
Rice - India Gate Basmati Rice Premium White, 0.66 cup cooked 99 23 0 2 0 0
Spaghetti Squash - Fresh Steamed, 0.33 cup cooked 14 3 0 0 1 1
Danone - Silhouette's Yogurt 0% Pomegranate Blueberry, 100 g 40 6 0 3 0 4
Add Food Quick Tools 606 96 9 35 16 15

SNACKS
Gort's - Extra Aged Raw Milk Gouda, 30 g or 1 oz 120 2 10 7 0 0
Add Food Quick Tools 120 2 10 7 0 0

Totals 1,690 198 44 132 27 42
Your Daily Goal 1,689 211 56 85 27 64
Remaining -1 13 12 -47 0 22

:yes: Liana

Liana,
Thank you thank you thank you for continuing to list your meals!!
Wow this looks like you are so well behaved :) how long have you been on maintenance?
Doing carbs at lunch and dinner does that ever become a problem?

I had such a busy weekend and this will be a busy week at work so haven't had much time. really appreciate everyone jumping in :carrot:
Thank you all !!!!
WHAT ARE YOU EATING MAINTAINERS!!! :?::?::?:

kcdoe
04-08-2014, 06:36 AM
Maintenance for April 7

BREAKFAST Calories Carbs Fat Protein Fiber Sugar
Cottage cheese - Lowfat, 2% milkfat, 0.75 cup (not packed) 153 6 3 23 0 1
Irene's - Cheese & Onion Bread - gluten free, 1 slice 120 18 5 6 5 3
Kraft (Canada - Calorie Wise Greek Feta & Oregano Dressing, 0.5 Tbsp (15ml) 15 1 2 0 0 0
Spaghetti Squash - Fresh Steamed, 0.75 cup cooked 32 8 0 1 2 3
Add Food Quick Tools 320 33 10 30 7 7

LUNCH
Generic - Bell Peppers-mixed (Yellow, Orange, Red), 0.66 cup 12 3 0 0 1 1
Lettuce - Red leaf, raw, 1.25 cup shredded 6 1 0 0 0 0
Market Pantry - Tequila Lime Chicken Breast, Ultra-thin Deli Slices, 3 oz (56g) 90 2 4 14 0 0
Kraft Cracker Barrel - Cheddar Cheese Old Reduced Fat, 90 grams 270 0 18 24 0 0
Cucumber - With peel, raw, 0.25 cucumber (8-1/4") 11 3 0 0 0 1
Brianna's - Bleu Cheese Salad Dressing, 1.5 Tablespoons 90 4 8 0 0 3
Add Food Quick Tools 479 13 30 38 1 5

DINNER
Rice - India Gate Basmati Rice Premium White, 0.66 cup cooked 99 23 0 2 0 0
Beef - Ground, 95% lean meat / 5% fat, patty, cooked, broiled (hamburger), 1.33 serving ( 3 oz ) 201 0 8 30 0 0
Squash - Zucchini, includes skin, raw, 0.5 medium 16 3 0 1 1 2
Vegetable - Celery Stalk 7 -8" Long (Kym), 1 stalk 6 1 0 0 1 1
Veggie - Broccoli (Raw), 1 Cup (91g) chopped 30 6 0 3 2 2
Onions - Raw, 0.25 medium (2-1/2" dia) 12 3 0 0 0 1
Fresh is Best - Salsa - Medium, 120 ml 40 8 0 2 0 4
Danone - Oikos Greek Yogurt 2% Plain, 43.75 g 33 2 1 4 0 1
Halal - Plain Yogurt (0%), 0.165 cup 20 3 0 2 0 2
Asian Home Gourmet - Spice Paste for Indian Meat Curry Rogan Josh, 26 g 80 6 6 0 2 2
Danone - Silhouette's Yogurt 0% Pomegranate Blueberry, 100 g 40 6 0 3 0 4
Add Food Quick Tools 577 61 15 47 6 19

SNACKS
Vega One - Protein Smoothie - Tropical Tango, 1 scoop 90 4 0 15 1 2
Quaker - Rice Cake - Buttered Popcorn, 3 cake (9g) 105 24 0 3 0 0
Add Food Quick Tools 195 28 0 18 1 2

Totals 1,571 135 55 133 15 33
Your Daily Goal 1,590 199 53 80 25 60
Remaining 19 64 -2 -53 10 27
Calories Carbs Fat Protein Fiber Sugar

Full tummy & happy fat/carb proportions

Liana
AWESOME INFO THANK YOU!!!

vachinyc
04-08-2014, 06:57 AM
Good morning!

Breakfast (P3 style)
7-8 oz 2% Greek plain yogurt
1/3 c granola/flax
1/8 c almonds
1/2-1 c fruit (blueberries, strawberries, raspberries)

Lunch
2 c greens
5 baby carrots
5 cherry tomatoes
1/2 bell pepper
1/2 c cucumber
1/8 c low fat feta
1/8 c sunflower seeds
6-8 ozs chicken
Walden Farms dressing

Dinner
6-8 oz grilled tuna steak with lemon pepper
2-3 c cauli mash

Snack
IP bar
100 calorie pack almonds

mars735
04-08-2014, 07:10 AM
canadajineh, I would love to eat at your table. thanks for sharing the meal details. It's very helpful!

Thanks, kcdoe! Hope things settle down at work soon. I have 2 days/week that are long & busy, so I pack things I can eat on the go. It isn't easy because I avoid pre-packaged foods. I need to get a little more creative!

I love tofu. Soy seems to be controversial & I am curious why so many people avoid it, aside from allergy/intolerance. That said, I only buy the brand that says made from GMO-free, organic, and locally grown soybeans: Hodosoy. (I'm not sure if it's available outside of California).

The tofu sheets (sometimes called yuba) are like rice papers that you use like a wrap & fill with your favorite veggies & oil or avocado, etc. You can find them in an Asian grocery store. Tofu comes in different textures: soft, firm, super firm. Since it's bland-tasting, it lends itself to all sorts of seasoning/accompaniment. I actually like the taste--very subtle nutty flavor, but most of the time I cube or crumble it & marinate briefly in my lazy cook go-to, soysauce/Trader Joe's garlic powder, or toss in a salad. Some people use it as a base to make creamy dressing in a blender.

I ate so much chicken on P1 that it seemed like a good idea to give it a rest for a little while. The docs I work with kept telling me I was putting myself at risk for kidney stones by eating 10-12 oz of chicken breast at one time. I'm intolerant to casein, a protein in milk, so I can only have very limited amounts of ANY dairy.

Re carrots, I only really like them julienned, for the color and crunch, and the fact that they were off limits for so long. Butternut squash in coconut oil...guess I like orange foods! Yes, the coconut flavor comes through nicely, added before or after roasting. A low carb substitute is Delicata squash, which looks & tastes like a winter squash but is actually in the same family as summer squash. (Butternut is not that high in carbs, though).

SylviesGirl
04-08-2014, 10:25 AM
Good morning!

Breakfast (P3 style)
7-8 oz 2% Greek plain yogurt
1/3 c granola/flax
1/8 c almonds
1/2-1 c fruit (blueberries, strawberries, raspberries)



I love this breakfast. Or, more accurately, I can see myself loving this breakfast on P3. I will try the breakfast as prescribed in the P3 protocol, but this adaptation feels more like "me." Thanks for sharing.

Mars -- I appreciate the quick tutorial on tofu/soy. I actually don't mind tofu, either, and have very little explanation for why I don't make it part of my diet. You've motivated me to add it in this week. I will have to look for those sheets -- I do sometimes yearn for more hand-held/on-the-go food.

Thanks for the input on vitamins. While my tight-wad side struggles with the cost of the IP vitamins, I know they are important and doing wonders for me. I ran out and went 2 weeks on store-bought vits a couple of months ago. By the end of those 2 weeks, I was a hurtin' puppy. So I believe in the vitamins, for sure while in P1-3. I have felt so well and not been sick with so much as a head cold (excuse me while I knock on wood now . . .) since being on IP -- so I am a vitamins convert. Just want to do it right and find something I can do and live with for the rest of my life on maintenance.

Also, to start getting a handle on exactly what I am eating, I joined myfitnesspal and am logging my food. Anyone here on there that I can be "friends" with?

mars735
04-08-2014, 10:28 AM
I love this breakfast. Or, more accurately, I can see myself loving this breakfast on P3. I will try the breakfast as prescribed in the P3 protocol, but this adaptation feels more like "me." Thanks for sharing.

Mars -- I appreciate the quick tutorial on tofu/soy. I actually don't mind tofu, either, and have very little explanation for why I don't make it part of my diet. You've motivated me to add it in this week. I will have to look for those sheets -- I do sometimes yearn for more hand-held/on-the-go food.

Thanks for the input on vitamins. While my tight-wad side struggles with the cost of the IP vitamins, I know they are important and doing wonders for me. I ran out and went 2 weeks on store-bought vits a couple of months ago. By the end of those 2 weeks, I was a hurtin' puppy. So I believe in the vitamins, for sure while in P1-3. I have felt so well and not been sick with so much as a head cold (excuse me while I knock on wood now . . .) since being on IP -- so I am a vitamins convert. Just want to do it right and find something I can do and live with for the rest of my life on maintenance.

Also, to start getting a handle on exactly what I am eating, I joined myfitnesspal and am logging my food. Anyone here on there that I can be "friends" with?

Congratulations on your success! Please feel free to friend me on MFP user name mars735! But only if you promise not to squeal about my peanut slip the other day, lol!

65X65
04-08-2014, 10:34 AM
Good morning!

Breakfast (P3 style)
7-8 oz 2% Greek plain yogurt
1/3 c granola/flax
1/8 c almonds
1/2-1 c fruit (blueberries, strawberries, raspberries)

Lunch
2 c greens
5 baby carrots
5 cherry tomatoes
1/2 bell pepper
1/2 c cucumber
1/8 c low fat feta
1/8 c sunflower seeds
6-8 ozs chicken
Walden Farms dressing

Dinner
6-8 oz grilled tuna steak with lemon pepper
2-3 c cauli mash

Snack
IP bar
100 calorie pack almonds


Vachinyc-

I do very similar to this but have 3 breakfast I rotate...one is egg whites and veggies omelette or fritatta and a tbs of mozzarella cheese...and another for on the run days use a RTD shake mixed with 1/2 C almond milk & instant coffee to dilute the sweetness and make a latte...

Last week I mentioned buying a milk frother...SOO worth it. I wish I'd had it when I was doing 2-3 shakes a day!!!

canadjineh
04-08-2014, 11:51 AM
Mars -- I appreciate the quick tutorial on tofu/soy. I actually don't mind tofu, either, and have very little explanation for why I don't make it part of my diet. You've motivated me to add it in this week. I will have to look for those sheets -- I do sometimes yearn for more hand-held/on-the-go food.


Also, to start getting a handle on exactly what I am eating, I joined myfitnesspal and am logging my food. Anyone here on there that I can be "friends" with?

SylviesGirl: I am on MFP as you may be able to tell from my copied food diary. My name is the same on MFP - Canadjineh - and you are welcome to friend me - send me a message as to who you are ie: from 3 fat chicks - as I don't generally friend randomly and like to make sure we have some goals or lifestyle in common.

Liana

canadjineh
04-08-2014, 12:09 PM
Liana,
Thank you thank you thank you for continuing to list your meals!!
Wow this looks like you are so well behaved :) how long have you been on maintenance?
Doing carbs at lunch and dinner does that ever become a problem?

I had such a busy weekend and this will be a busy week at work so haven't had much time. really appreciate everyone jumping in :carrot:
Thank you all !!!!
WHAT ARE YOU EATING MAINTAINERS!!! :?::?::?:

Hi & thanks back. I have been on maint. for 6 weeks (actually lost a lb on this style of eating). I realize not everyone can eat the large amount (relatively speaking) of carb grams that I do, but it works if I am conscious of not doing high carb with high fat in one meal (except breaky - where it doesn't really matter, apparently).

That means that I have to plan my meals around my starch carbs, ie: potato, or pasta, or rice. I decide what I want to eat with those things - no creamy, or cheesy sauces, using 0% greek yogurt or regular 0-2% yogurt in place of sour creme (14% fat -YIKES), very tiny amounts of avocado or nuts (or none at all at that meal).
BUT that means I can go crazy with veg & fruit of any sort - use the carrots, peas, green beans; make a mixed fruit salad for dessert, topped with a dollop of flavoured yogurt. Usually I find Asian food (Chinese - not deep fried tho - Indian - except butter chicken - Thai) or Spanish/Mexican food ie: Paella, Chili stuffed baked potato, or similar to be the easiest to fit in this category.

Lunches tend to mean nuts & seeds, cheeses, fattier meats like a bit of dried salami or pepperoni, whole eggs instead of mixed with egg white, along with lower carb veggies and no fruit. My fave lunch out is Wendy's (Canada) Apple Pecan Chicken with EXTRA Blue Cheese Crumbles. Yes, this has some chunks of apple and a sprinkle of cranberries but not enough to cause a problem. Sometimes I even bring extra nuts, lol.

So far so good...
My biweekly check in with my coach happens on Monday - when I will get my 'grad' picture taken for their success board. My weight is still on track.

Liana :wave:

PS today's breakfast:

BREAKFAST Calories Carbs Fat Protein Fiber Sugar
Kraft Cracker Barrel - Cheddar Cheese Old Reduced Fat, 30 grams 90 0 6 8 0 0
Naturegg Free Run - Simply Egg Whites (Cdn), 1/4 cup - 63gr 30 0 0 7 0 0
Generic - Egg Large- Hardboiled, 1 egg 78 1 5 6 0 1
Grapefruit - Small, 1 whole 100 26 0 2 4 16
Irene's - Cheese & Onion Bread - gluten free, 1 slice 120 18 5 6 5 3
Add Food Quick Tools 418 45 16 29 9 20

RE: tofu...
My fave is called Sea-fu and has sea vegetables in it (yeah, seaweed) - it is organic so no GMO and extra firm so I can slice it into steaks and barbque or broil with a tad EVOO brushed on. AND good flavour - not so bland as regular. It is made by SilverKing Soya Foods in Nelson, BC and has bull kelp, hijiki, dulse, and arame in it. Full of good minerals and vitamins and doesn't taste 'fishy.'

jelliehel
04-08-2014, 12:18 PM
Hi All!

Here's the menu for today:

B- Non-fat plain Greek yogurt 5.3 oz with 10 raspberries, Ezekiel English muffin with 1/2 TBSP light butter and 2 turkey sausages

L- 2 cauliflower taco shells with 2 light Swiss laughing cow cheeses and 5oz roast beef

D-Big Mac in a bowl (still have this from the Phase 1 days LOVE IT!) with 5oz ground veal, romaine lettuce, cooked zucchini thrown in, minced onions, pickle and 2TBSP regular thousand island dressing, classic cooking lite broccoli soufflé 5oz

S-Ideal Protein salt and vinegar crisps
S-4TBSP PB2 and a Quest Chocolate Brownie Bar

vachinyc
04-08-2014, 07:43 PM
Vachinyc-

I do very similar to this but have 3 breakfast I rotate...one is egg whites and veggies omelette or fritatta and a tbs of mozzarella cheese...and another for on the run days use a RTD shake mixed with 1/2 C almond milk & instant coffee to dilute the sweetness and make a latte...

Last week I mentioned buying a milk frother...SOO worth it. I wish I'd had it when I was doing 2-3 shakes a day!!!

65: Ohhh. A frother...that sounds wonderful. I never thought of that. Great idea for a heartier feeling shake. (I think I love the new appliances on IP some days as much as the weight loss) I do need an on-the-run breakfast - this is helpful. Instant coffee granules or make a cup and add?

Hi All!

Here's the menu for today:

B- Non-fat plain Greek yogurt 5.3 oz with 10 raspberries, Ezekiel English muffin with 1/2 TBSP light butter and 2 turkey sausages

L- 2 cauliflower taco shells with 2 light Swiss laughing cow cheeses and 5oz roast beef

D-Big Mac in a bowl (still have this from the Phase 1 days LOVE IT!) with 5oz ground veal, romaine lettuce, cooked zucchini thrown in, minced onions, pickle and 2TBSP regular thousand island dressing, classic cooking lite broccoli soufflé 5oz

S-Ideal Protein salt and vinegar crisps
S-4TBSP PB2 and a Quest Chocolate Brownie Bar

Jelliehel: I LOVE Big Mac in a bowl too - excited now to add tomatoes and use real onions :)

I think I'm going to have to try the cauli taco shells... And PB2. I've noticed it can be dangerous (for me) to have peanut butter or almond butter around too often. One spoonful snack so easily leads to another and another.

I don't really do a big fun day but I've had some fun meals or half days. Even one fun 'weekend'. I do seem to notice after alcohol in particular, that I'm hungrier the next day -regardless of whether the next day is a P1-style day or more like a P3 day. Hmmm. I love wine though so I'm going to have to work it out :)

One thing my coach has helped with is "don't be afraid of good fats" I was sort of still in the 90s mindset there. adding good fats - within reason - has helped me stay satiated. And, no gains.

65X65
04-08-2014, 08:42 PM
65: Ohhh. A frother...that sounds wonderful. I never thought of that. Great idea for a heartier feeling shake. (I think I love the new appliances on IP some days as much as the weight loss) I do need an on-the-run breakfast - this is helpful. Instant coffee granules or make a cup and add?





I make the smallest cup my k- cup machine makes.. Then add some decaf tasters choice..then the shake and stir...heat gently in the micro wave.. And the almond milk takes 90 sec to heat and froth in the espresso frothier. I got that at Williams Sonoma, but saw it on internet...I think through amazon as well...it was $99 both places. It's shiny stainless steel ...looks sharp and is fairly small.

I think I do more salad than you though...sometimes even put my eggs on greens with celery and bell,peppers !

canadjineh
04-08-2014, 09:41 PM
Hi all:
Today's menu - had to grab a bunch of random stuff out of the fridge & cupboard for lunch while driving. Not my best example but true to life. :o

BREAKFAST Calories Carbs Fat Protein Fiber Sugar
Kraft Cracker Barrel - Cheddar Cheese Old Reduced Fat, 30 grams 90 0 6 8 0 0
Naturegg Free Run - Simply Egg Whites (Cdn), 1/4 cup - 63gr 30 0 0 7 0 0
Generic - Egg Large- Hardboiled, 1 egg 78 1 5 6 0 1
Grapefruit - Small, 1 whole 100 26 0 2 4 16
Irene's - Cheese & Onion Bread - gluten free, 1 slice 120 18 5 6 5 3
Add Food Quick Tools 418 45 16 29 9 20

LUNCH
Curves - Yogurt & Berry Bliss Protein Bar, 1 bar 180 23 6 13 8 8
Generic - Banana - Large 8 Inches! ;), 1 banana (136 g) 121 31 0 2 4 17
Generic - Egg Large- Hardboiled, 1 egg 78 1 5 6 0 1
Grimms - Original Pepperoni Sticks, 50 g/1 stick 170 1 14 8 0 0
Add Food Quick Tools 549 56 25 29 12 26

DINNER
Veggie - Broccoli (Raw), 0.5 Cup (91g) chopped 15 3 0 1 1 1
Onions - Raw, 0.33 medium (2-1/2" dia) 15 4 0 0 1 2
Generic - Baby-Cut Carrots, 21 carrots (85g) 3oz 45 11 0 2 3 6
Generic - Bell Peppers-mixed (Yellow, Orange, Red), 0.66 cup 12 3 0 0 1 1
Bragg - Liquid Aminos - All Purpose Seasoning From Soy Protein, 2 tsp (2.5ml) 0 4 0 12 0 0
Steinfeld's - Homestyle Sauerkraut, 14 tbsp (30g) 35 7 0 0 0 0
Katryna's - Gluten Free Perogies (Sauerkraut), 3.99 perogies 146 27 3 3 1 0
Cottage cheese - Lowfat, 2% milkfat, 1 cup (not packed) 203 8 4 31 0 1
Saporito - Extra Virgin Olive Oil, 1 tsp (10 ml) 40 0 5 0 0 0
Add Food Quick Tools 511 67 12 49 7 11

SNACKS
Mcdonalds - Medium Iced Coffee 2% Milk, No Syrup, 16 oz 80 7 3 6 0 7
Add Food Quick Tools 80 7 3 6 0 7

Totals 1,558 175 56 113 28 64
Your Daily Goal 1,590 199 53 80 25 60
Remaining 32 24 -3 -33 -3 -4

I think a couple of cups of Blueberry or Apple Cinnamon herbal tea would be perfect for a finish to the evening...

Liana :cool:

dak1lls
04-08-2014, 11:22 PM
65: Ohhh. A frother...that sounds wonderful. I never thought of that. Great idea for a heartier feeling shake. (I think I love the new appliances on IP some days as much as the weight loss) I do need an on-the-run breakfast - this is helpful. Instant coffee granules or make a cup and add?



Jelliehel: I LOVE Big Mac in a bowl too - excited now to add tomatoes and use real onions :)
I think I'm going to have to try the cauli taco shells... And PB2. I've noticed it can be dangerous (for me) to have peanut butter or almond butter around too often. One spoonful snack so easily leads to another and another.

I don't really do a big fun day but I've had some fun meals or half days. Even one fun 'weekend'. I do seem to notice after alcohol in particular, that I'm hungrier the next day -regardless of whether the next day is a P1-style day or more like a P3 day. Hmmm. I love wine though so I'm going to have to work it out :)

One thing my coach has helped with is "don't be afraid of good fats" I was sort of still in the 90s mindset there. adding good fats - within reason - has helped me stay satiated. And, no gains.

Speaking of cauliflower tortillas, I made fish tacos using cauliflower tortillas for dinner last night and they were so yummy! I made a blackening spice and liberally seasoned my tilapia filets which I cooked in some grapeseed oil on the stove top. I then made a coleslaw dressing in my magic bullet by changing up Rainbow's mayo recipe, subbing apple cider vinegar for the lemon juice and ading stevia drops and some celery salt and mixed that with chopped cabbage. I also mixed up a different batch of the mayo and left out the mustard and added seasonings to mimic ranch dressing, plus added some Franks Red Hot. I drizzled this on my taco as a dressing over the fish and topped it with coleslaw. This was seriously delicious!

canadjineh
04-09-2014, 11:07 AM
Speaking of cauliflower tortillas, I made fish tacos using cauliflower tortillas for dinner last night and they were so yummy! I made a blackening spice and liberally seasoned my tilapia filets which I cooked in some grapeseed oil on the stove top. I then made a coleslaw dressing in my magic bullet by changing up Rainbow's mayo recipe, subbing apple cider vinegar for the lemon juice and ading stevia drops and some celery salt and mixed that with chopped cabbage. I also mixed up a different batch of the mayo and left out the mustard and added seasonings to mimic ranch dressing, plus added some Franks Red Hot. I drizzled this on my taco as a dressing over the fish and topped it with coleslaw. This was seriously delicious!

Sounds seriously yummy, forgot about fish tacos...
I think I will do them with corn tortillas and make the cabbage with a dressing of 0% greek yogurt instead of mayo to make sure the carb/fat ratio works. Now to come up with more veg... maybe cumin scented zucchini. Good thing I had breakfast already.
Need to seriously restock my Frank's Red Hot in Chili Lime and Original. I think I must be the only person I know that actually chugs Frank's directly into my mouth since whatever food I'm having it with never holds enough hot sauce for me. :devil:

Liana

PS Today I mixed 1/2 WF Peanut Spread with 1/2 Adam's Crunchy 100% Natural Peanut Butter for my breakfast toast - so 1/2 cal, 1/2 fat - Yaaay! The WF was hiding in the back of my fridge as I couldn't stomach it after trying it one week in P1. It tastes like sweetened cold creme (for the face). I wouldn't suggest WF products to anyone as it is a horrible waste of money and they taste nothing like the food they are subbbing for. :no: I decided to just do without instead of eating the fake stuff. But what can I say, I'm cheap and don't like to waste 8 bucks. Bought my hubby the 'strawberry jam' for his toast and he had it a couple times and it was like, "yah.....NO!" Icky chemical taste. Not sure how to hide that... anyone else got a plan?

vachinyc
04-09-2014, 02:59 PM
Sounds seriously yummy, forgot about fish tacos...

PS Today I mixed 1/2 WF Peanut Spread with 1/2 Adam's Crunchy 100% Natural Peanut Butter for my breakfast toast - so 1/2 cal, 1/2 fat - Yaaay! The WF was hiding in the back of my fridge as I couldn't stomach it after trying it one week in P1. It tastes like sweetened cold creme (for the face). I wouldn't suggest WF products to anyone as it is a horrible waste of money and they taste nothing like the food they are subbbing for. :no: I decided to just do without instead of eating the fake stuff. But what can I say, I'm cheap and don't like to waste 8 bucks. Bought my hubby the 'strawberry jam' for his toast and he had it a couple times and it was like, "yah.....NO!" Icky chemical taste. Not sure how to hide that... anyone else got a plan?

Agree fish tacos sound yum-o!

That's a GREAT idea about the peanut butter. I may give it a try. I LOVE peanut butter/almond butter. (too much) cutting it a bit may be a good tool for me.

I don't mind the WF products somehow but the only way I used the peanut butter was in recipes so it was more "peanut flavor" than anything else. The chicken "pad thai" was something I used a lot in P1 and continue to have for dinner now - even with the WF peanut butter.

JLUS
04-09-2014, 07:13 PM
Bought my hubby the 'strawberry jam' for his toast and he had it a couple times and it was like, "yah.....NO!" Icky chemical taste. Not sure how to hide that... anyone else got a plan?

I melt it in the micro and use it to make sauce... Mix with Franks hot sauce for a sweet/hot sauce that goes on all sorts of things. I have melted and used it to coat chicken or drizzle on "cake" made from IP packets (those are P1 ways I have used it... Maintenance gives more options for mixing it to cut the sweet taste.)

vachinyc
04-09-2014, 09:30 PM
I am a creature of habit - things don't rotate too much. Because this was a heavier lunch day than usual, I'll likely have a bit stricter day tomorrow - lunch brought from home with not as much fat, more protein.

P4
Breakfast
7 oz 2% plain Fage Greek yogurt
1/2 c blueberries/strawberries
1/3 c kind granola w/flax
1/8 c slivered almonds

Lunch(out)
Salad with ~4oz steak
1/3 c corn/black beans
1/4 Avocado wedge
Sprinkle of shredded Cheddar cheese
Lime vinaigrette
Small cup maryland crab soup (tomato broth base w/veggies, not creamy)

Dinner
Big Mac in a bowl (pretty close to P1 dinner)
6oz lean beef cooked with chopped onions
2 c lettuce
1tablspoon Diced dill pickles
WF 1000 island dressing
1 slice veggie cheddar cheese
3 c steamed cauli/broc mash

Snack
IP bar
1tablespoon natural no sugar added PB

Water Water Water and vitamins

Exercise: 40 min brisk walk

canadjineh
04-09-2014, 10:21 PM
I melt it in the micro and use it to make sauce... Mix with Franks hot sauce for a sweet/hot sauce that goes on all sorts of things. I have melted and used it to coat chicken or drizzle on "cake" made from IP packets (those are P1 ways I have used it... Maintenance gives more options for mixing it to cut the sweet taste.)

Thanks!!! Great idea, I'll have to try that.
Liana

My food diary for today - strange choices, but there were more difficult appointments on short notice in town to fit in, and driving & food don't work well for me. That's OK - still within my macros for calories & carbs, and a good ratio at all my meals whether carb-poor or fat-poor. Tomorrow will be a more veggie day.

BREAKFAST Calories Carbs Fat Protein Fiber Sugar
Yoplait Source (Canada) - Greek Yogurt 0% Blueberry/Strawberry/Peach, 100 g 50 5 0 8 0 4
Irene's - Cheese & Onion Bread - gluten free, 1 slice 120 18 5 6 5 3
Adam's (Canada) - 100% Natural Crunchy Peanut Butter, 1 tbsp 100 3 8 4 1 1
Walden Farms - Peanut Butter Spread - Cdn, 1 Tbs. 0 0 0 0 0 0
Add Food Quick Tools 270 26 13 18 6 8

LUNCH
Generic - Banana - Large 8 Inches! ;), 1 banana (136 g) 121 31 0 2 4 17
Garden of Life Raw Protein-cacao Kiss - Protein Powder, 26 grams 90 5 1 18 4 1
Add Food Quick Tools 211 36 1 20 8 18

DINNER
Halal - Plain Yogurt (0%), 1/2 cup 60 10 0 6 0 5
Lilydale - Turkey Breasts (Oven Roasted, Seasoned, Carved), 0.5 container (27 strips (50g) ea.) 315 5 7 63 0 5
Cabbage - Raw, 0.33 cup, shredded 6 1 0 0 1 1
Veggie - Broccoli (Raw), 1 Cup (91g) chopped 30 6 0 3 2 2
Peanuts - All types, dry-roasted, with salt, 1 oz 166 6 14 7 2 1
Mannn's - Sugar Snap Peas, 0.66 cup/85g 23 4 0 1 1 2
Fresh is Best Salsa & Company - Guacamole, 99.9 ml 117 7 10 2 0 3
Kraft Cracker Barrel - Baby Swiss Cheese, 2 oz 220 0 18 14 0 0
Add Food Quick Tools 937 39 49 96 6 19

SNACKS
the Simply Bar - Lemon Coconut, 1 bar 160 16 4 16 4 3
Black Diamond - Cheese Strings, 105 g (1 stick) 300 0 20 30 0 0
Adam's (Canada) - 100% Natural Crunchy Peanut Butter, 1 tbsp 100 3 8 4 1 1
Walden Farms - Peanut Butter Spread - Cdn, 1 Tbs. 0 0 0 0 0 0
Add Food Quick Tools 560 19 32 50 5 4

Totals 1,978 120 95 184 25 49
Your Daily Goal 2,007 251 67 101 32 76
Remaining 29 131 -28 -83 7 27

:dizzy:;)

Lulu64
04-10-2014, 04:22 PM
I have a question, when you get on maintenance do you still go to your coach. I have been on it for about three months, going to my coach once a month. All she does is weighs me, I can do that at home. What's the verdict?:dizzy:

canadjineh
04-10-2014, 11:06 PM
I have a question, when you get on maintenance do you still go to your coach. I have been on it for about three months, going to my coach once a month. All she does is weighs me, I can do that at home. What's the verdict?:dizzy:

My coach doesn't weigh me anymore as I have 'graduated' (officially on Monday weigh in April 14) and she knows I have a very good scale that also does bodyfat % and H2O levels and bone density. I do go to her to share my MFP journal and to check in to talk about how I am feeling - is everything working OK, do I have any questions, need support etc. I also can text her anytime. I may not go for biweekly check ins after that unless I am noticing a problem or weight creeping up.

Today's Menu - slightly over MFP goals for cal, fat, protein but not by much.

BREAKFAST Calories Carbs Fat Protein Fibre Sugar
Blue Diamond - Unsweetened Vanilla Almond Milk Updated, 8 oz 40 2 4 1 1 0
Craisins - Dried Cranberries, 1/6 of a cup 87 22 0 0 0 19
Nature's Path - Mesa Sunrise Gluten Free Cereal, 3/4 Cup 120 24 1 3 3 4
Raw Nuts - Filberts, 10 nuts (14 g) 88 2 9 2 1 1
Add Food Quick Tools 335 50 14 6 5 24

LUNCH
Clover Leaf Flaked Light Tuna (Cdn) - Dill & Lemon, 1 can (85 g) 140 2 7 18 0 0
Udi's Gluten Free Products (Canada - Millet-Chia Bread, 2 slices 150 24 5 6 5 3
Kraft Cracker Barrel - Baby Swiss Cheese, 2 oz 220 0 18 14 0 0
Generic - Bell Peppers-mixed (Yellow, Orange, Red), 0.66 cup 12 3 0 0 1 1
Bick's - Hamburger Slices Pickle (Garlic), 9 slices (30g) 3 1 0 0 0 0
Add Food Quick Tools 525 30 30 38 6 4

DINNER
Generic - Buffalo, Ground 90% Lean, 6 oz 285 0 17 30 0 0
Bragg - Liquid Aminos - All Purpose Seasoning From Soy Protein, 2 tsp (2.5ml) 0 4 0 12 0 0
Sambal Oelek - Ground Chilli Paste, 2 tsp 60 0 0 0 0 2
Squash - Zucchini, includes skin, raw, 0.5 medium 16 3 0 1 1 2
Generic - Egg Large- Hardboiled, 0.5 egg 39 0 3 3 0 0
Irene's - Cheese & Onion Bread - gluten free, 0.5 slice 60 9 3 3 3 2
Mushrooms - Raw, 1 cup, pieces or slices 15 2 0 2 1 1
Green Onion - Green Onion Raw (Whole), 1.5 medium (15 g) 8 2 0 0 1 0
Generic - Organic Pine Nuts, 2 tbls 97 2 8 4 1 0
Lundberg - Organic Roasted Brown Rice Couscous, 45 g (Dry) 150 35 2 3 3 1
Add Food Quick Tools 730 57 33 58 10 8

SNACKS
Quaker Oatmeal - Rice Cakes- Tomato and Basil, 1 Cake 50 9 2 1 0 1
Generic - Egg Large- Hardboiled, 1 egg 78 1 5 6 0 1
Fresh is Best - Salsa - Medium, 15 ml 5 1 0 0 0 1
Fresh is Best Salsa & Company - Guacamole, 15 ml 18 1 2 0 0 1
Vegetable - Celery Stalk 7 -8" Long (Kym), 1 stalk 6 1 0 0 1 1
Add Food Quick Tools 157 13 9 7 1 5

Totals 1,747 150 86 109 22 41
Your Daily Goal 1,739 218 58 87 27 66
Remaining -8 68 -28 -22 5 25

Liana :D

canadjineh
04-14-2014, 07:33 PM
Yesterday's menu - at a conference all day so no exercise...
good chocolate & wine at dinner instead, lol. :drool:

BREAKFAST Calories Carbs Fat Protein Fiber Sugar
Nuts - Cashew nuts, raw, 1 oz 156 9 12 5 1 2
Garden of Life Raw Protein-cacao Kiss - Protein Powder, 26 grams 90 5 1 18 4 1
Add Food Quick Tools 246 14 13 23 5 3

LUNCH
Cucumber - With peel, raw, 0.75 cup slices 12 3 0 1 0 1
Generic - Baby-Cut Carrots, 7 carrots (85g) 3oz 15 4 0 1 1 2
Generic - Bell Peppers-mixed (Yellow, Orange, Red), 0.66 cup 12 3 0 0 1 1
Vegetable - Celery Stalk 7 -8" Long (Kym), 1 stalk 6 1 0 0 1 1
Fresh is Best Salsa & Company - Guacamole, 90 ml 105 6 9 2 0 3
Kraft Philadelphia Cream Cheese - Smoked Salmon Light, 4 Tbsp.(15g) 120 4 8 4 0 4
Mediterranean Snacks - Gluten Free Lentil Crackers - Sea Salt & Rosemary Herb, 30 crackers (28g) 240 36 7 10 4 2
Add Food Quick Tools 510 57 24 18 7 14

DINNER
Generic - Pork Chop - Free Range Hogs, 145 gr grilled/ oven baked 286 0 13 39 0 0
Lindt Excellence - (Canada) 70% Dark Chocolate 100 g Bar, 6 squares 320 20 24 4 4 16
Lundberg - Organic Roasted Brown Rice Couscous, 45 g (Dry) 150 35 2 3 3 1
Mannn's - Sugar Snap Peas, 1 cup/85g 35 6 0 2 2 3
Generic - Baby-Cut Carrots, 7 carrots (85g) 3oz 15 4 0 1 1 2
Peller Estates - French Cross Vineyard Blush Wine, 6 oz. 113 3 0 0 0 0
Add Food Quick Tools 919 68 39 49 10 22

SNACKS
Curves - Yogurt & Berry Bliss Protein Bar, 1 bar 180 23 6 13 8 8
the Simple Bar - Lemon Coconut, 1 bar 160 16 4 16 4 3
Add Food Quick Tools 340 39 10 29 12 11

Totals 2,015 178 86 119 34 50
Your Daily Goal 1,590 199 53 80 25 60
Remaining -425 21 -33 -39 -9 10

Without the chocolate & wine it would have been a perfect day calorie wise but I was still under on carbs so whatever.

Liana

stephascope
04-14-2014, 09:43 PM
Thanks for continuing to post your food for the day Liana. I am finding it really helpful!

canadjineh
04-14-2014, 10:30 PM
Thanks for continuing to post your food for the day Liana. I am finding it really helpful!

You are welcome, Steph: here's today's, all done with dinner (homemade fried rice in a non-stick pan) and snacks. Herbal tea before bed tonight.

BREAKFAST Calories Carbs Fat Protein Fiber Sugar
Blue Diamond - Unsweetened Vanilla Almond Milk Updated, 6.4 oz 32 2 3 1 1 0
Craisins - Dried Cranberries, 1/6 of a cup 87 22 0 0 0 19
Nature's Path - Mesa Sunrise Gluten Free Cereal, 3/4 Cup 120 24 1 3 3 4
Garden of Life Raw Protein-cacao Kiss - Protein Powder, 20.8 grams 72 4 1 14 3 1
Add Food Quick Tools 311 52 5 18 7 24

LUNCH
Wendy's - Apple Pecan Chicken Salad Half-size (Canada), 240 grams 340 27 19 19 4 20
Wendy's Restaurant (Canada) - Blue Cheese Crumbles, 1 oz Pkg 70 0 6 3 0 0
Add Food Quick Tools 410 27 25 22 4 20

DINNER
Bragg - Liquid Aminos - All Purpose Seasoning From Soy Protein, 3 tsp (2.5ml) 0 6 0 18 0 0
Saporito - Extra Virgin Olive Oil, 2 tsp (10 ml) 80 0 9 0 0 0
Lundberg - Organic Roasted Brown Rice Couscous, 90 g (Dry) 300 70 3 6 6 2
Mannn's - Sugar Snap Peas, 1 cup/85g 35 6 0 2 2 3
Onions - Raw, 0.2 medium (2-1/2" dia) 9 2 0 0 0 1
Generic - Bell Peppers-mixed (Yellow, Orange, Red), 0.6 cup 11 3 0 0 1 1
Green Onion - Green Onion Raw (Whole), 2 medium (15 g) 10 2 0 1 1 1
Huy Fong Foods - Chili Garlic Sauce , 5 g (1 tsp) 0 0 0 0 0 0
Vegetable - Celery Stalk 7 -8" Long (Kym), 2 stalk 12 2 0 1 1 1
M'lord - Hearts of Palm, 3/4 tasse 105 15 2 6 3 0
Generic - Egg Large- Hardboiled, 2 egg 156 1 11 13 0 1
Add Food Quick Tools 718 107 25 47 14 10

SNACKS
Vega One - Protein Smoothie - Tropical Tango, 1 scoop 90 4 0 15 1 2
Kraft Cracker Barrel - Cheddar Cheese Old Reduced Fat, 60 grams 180 0 12 16 0 0
Add Food Quick Tools 270 4 12 31 1 2

Totals 1,709 190 67 118 26 56
Your Daily Goal 2,057 257 69 103 32 78
Remaining 348 67 2 -15 6 22
Calories Carbs Fat Protein Fiber Sugar

Liana:cbg:

vachinyc
04-15-2014, 07:06 AM
Thanks for continuing to post your food for the day Liana. I am finding it really helpful!

Agree! Thanks Liana. Truly helpful. You are inspiring me to get more creative - I'm very food-boring right now :)

How did you decide your calorie intake and other goals fat/carb/protein? What I've read so far is that it can be unique to each person - which makes sense.

canadjineh
04-17-2014, 01:33 AM
Agree! Thanks Liana. Truly helpful. You are inspiring me to get more creative - I'm very food-boring right now :)

How did you decide your calorie intake and other goals fat/carb/protein? What I've read so far is that it can be unique to each person - which makes sense.

I went on MyFitnessPal and set up my maintenance goal - I add my exercise in each day so that the calorie and macro goals change. I could be anywhere from 1600 - 2000+ calories and equiv. macros.
I just look at splitting my carb poor and my fat poor meals - not worrying too much about the amounts of carb & fat themselves - just the ratios. It's very easy to get higher carb than fat 3:1 or larger, but more difficult to get higher fat to carb so I try for 1:1 at that meal.

Here's another day - Tuesday (I won a Kinder surprise Ultra Egg on Monday and split it with my DH on Tuesday for breakfast - not my usual meal lol)

BREAKFAST Calories Carbs Fat Protein Fiber Sugar
Irene's - Cheese & Onion Bread - gluten free, 1 slice 120 18 5 6 5 3 
Market Pantry - Tequila Lime Chicken Breast, Ultra-thin Deli Slices, 2 oz (56g) 60 1 3 9 0 0 
Kinder Surprise Maxi - Chocolate Egg, 1/2 of egg 440 40 28 6 0 40 
Add Food Quick Tools
620 59 36 21 5 43

LUNCH
Wendy's - Asian Cashew Chicken Salad 1/2 - 1 Dressing&cashews, 1/2 salad 240 20 10 20 4 10 
Add Food Quick Tools
240 20 10 20 4 10

DINNER
Fresh is Best - Salsa - Medium, 30 ml 10 2 0 0 0 1 
Fresh is Best Salsa & Company - Guacamole, 60 ml 70 4 6 1 0 2 
General - Fresh Cilantro, Chopped, 1/8 cup 1 0 0 0 0 0 
Generic - Bell Peppers-mixed (Yellow, Orange, Red), 0.6 cup 11 3 0 0 1 1 
Green Onion - Green Onion Raw (Whole), 2 medium (15 g) 10 2 0 1 1 1 
Kraft Cracker Barrel - Cheddar Cheese Old Reduced Fat, 30 grams 90 0 6 8 0 0 
Lilydale - Turkey Breasts (Oven Roasted, Seasoned, Carved), 0.5 container (27 strips (50g) ea.) 315 5 7 63 0 5 
Pumpkin Seeds - Raw Pumpkin Seeds, 0.75 oz 135 3 11 7 2 1 
Saporito - Extra Virgin Olive Oil, 1 tsp (10 ml) 40 0 5 0 0 0 
House Foods - Tofu Shirataki (Spaghetti Noodles) (Correct), 4 oz. 20 3 1 1 2 0 
Avocado, Raw - Avocado, No Skin or Seed, 0.5 fruit 161 9 15 2 7 1 
Unico - Black Olives, Sliced, Ripe, 2 tbsp 40 2 4 0 2 0 
Generic - Nopales (Cactus), 0.5 cup 149g 30 3 0 1 2 1 
Add Food Quick Tools
933 36 55 84 17 13

Liana

canadjineh
04-17-2014, 12:38 PM
Hi all: After the excesses of the past couple of days (mega Kinder chocolate, etc.) back to smart Phase 1ish eating.

BREAKFAST Calories Carbs Fat Protein Fiber Sugar
Curves - Yogurt & Berry Bliss Protein Bar, 1 bar 180 23 6 13 8 8 
Add Food Quick Tools
180 23 6 13 8 8

LUNCH
Udi's - Gluten-free Pumpkin Muffins, 1 muffin 260 40 10 3 1 19 
Grapefruit - Small, 1 whole 100 26 0 2 4 16 
Lettuce - Red leaf, raw, 1 cup shredded 4 1 0 0 0 0 
Kraft (Canada - Calorie Wise Greek Feta & Oregano Dressing, 2 Tbsp (15ml) 60 2 6 0 0 0 
General - Fresh Cilantro, Chopped, 1/8 cup 1 0 0 0 0 0 
Market Pantry - Tequila Lime Chicken Breast, Ultra-thin Deli Slices, 1.5 oz (56g) 45 1 2 7 0 0 
Add Food Quick Tools
470 70 18 12 5 35

DINNER (parmesan crusted sole with veg stirfry & pickled onions)
Naturegg Free Run - Simply Egg Whites (Cdn), 1/8 cup - 63gr 15 0 0 4 0 0 
Quality Clover Leaf - Grated Parmesan Cheese, 1 tbs 35 0 2 3 0 0 
Fish - Flatfish (flounder and sole species), raw, 5.01 oz 129 0 2 27 0 0 
Squash - Zucchini, includes skin, raw, 0.5 medium 16 3 0 1 1 2 
Vegetable - Celery Stalk 7 -8" Long (Kym), 2 stalk 12 2 0 1 1 1 
Veggie - Broccoli (Raw), 1 Cup (91g) chopped 30 6 0 3 2 2 
Green Onion - Green Onion Raw (Whole), 1 medium (15 g) 5 1 0 0 0 0 
Saporito - Extra Virgin Olive Oil, 1 tsp (10 ml) 40 0 5 0 0 0 
Generic - Bell Peppers-mixed (Yellow, Orange, Red), 0.5 cup 9 2 0 0 1 1 
Bragg - Liquid Aminos - All Purpose Seasoning From Soy Protein, 1 tsp (2.5ml) 0 2 0 6 0 0 
Kiihne - Pickled Dutch Silver Onions, 10 onion 15 3 0 0 1 0 
Add Food Quick Tools
306 19 9 45 6 6

SNACKS
Quaker Oatmeal - Rice Cakes- Tomato and Basil, 1 Cake 50 9 2 1 0 1 
Add Food Quick Tools
50 9 2 1 0 1

Totals 1,006 121 35 71 19 50
Your Daily Goal 1,665 208 56 84 26 63
Remaining 659 87 21 13 7 13

Calories Carbs Fat Protein Fiber Sugar

:cool: Liana

canadjineh
04-17-2014, 09:16 PM
Here it is:
Indian style tuna at lunch with a medley of shiritaki noodles, tomatoes, salsa & a bit of guac.
Supper was a scramble of fine cheeses with sausage and egg topped with a bit of guacamole. Steamed cauliflower on the side.

BREAKFAST Calories Carbs Fat Protein Fiber Sugar
Danone (Canada) - Oikos 0% Greek Yogurt, Plain, 3/8 cup (175g) 50 4 0 9 0 2 
Nuts - Cashew nuts, raw, 1 oz 156 9 12 5 1 2 
Yoplait - Source Cherry Yogurt 0%, 100 g 35 5 0 4 0 4 
Generic - Banana - Large 8 Inches! ;), 0.8 banana (136 g) 97 25 0 1 3 13 
Add Food Quick Tools
338 43 12 19 4 21

LUNCH
Cloverleaf (Canada - Chunk Light Tuna In Water, 1/2 can, drained 60 0 1 15 0 0 
General - Fresh Cilantro, Chopped, 1/8 cup 1 0 0 0 0 0 
Patak's - Lime Indian Style Pickle - Canada, 1.5 tablespoons 53 2 5 1 1 1 
Vegetable - Celery Stalk 7 -8" Long (Kym), 1 stalk 6 1 0 0 1 1 
Generic - Grape Tomato Raw, 3.75 oz (approx. 12 tomatoes) 31 8 0 0 0 4 
Fresh is Best - Salsa - Medium, 30 ml 10 2 0 0 0 1 
Fresh is Best Salsa & Company - Guacamole, 30 ml 35 2 3 1 0 1 
House Foods - Tofu Shirataki (Spaghetti Noodles) (Correct), 4 oz. 20 3 1 1 2 0 
Kiihne - Pickled Dutch Silver Onions, 10 onion 15 3 0 0 1 0 
Danone (Canada) - Oikos 0% Greek Yogurt, Plain, 3/8 cup (175g) 50 4 0 9 0 2 
Danone - Silhouette's Yogurt 0% Pomegranate Blueberry, 100 g 40 6 0 3 0 4 
Welch's - Wild Blueberries (Can) Frozen, 0.25 cup 20 5 0 0 2 3 
Add Food Quick Tools
341 36 10 30 7 17

DINNER
Fresh is Best Salsa & Company - Guacamole, 30 ml 35 2 3 1 0 1 
Generic - Bell Peppers-mixed (Yellow, Orange, Red), 0.5 cup 9 2 0 0 1 1 
Generic - Egg Large- Hardboiled, 1 egg 78 1 5 6 0 1 
Green Onion - Green Onion Raw (Whole), 1.5 medium (15 g) 8 2 0 0 1 0 
Kraft Cracker Barrel - Cheddar Cheese Old Reduced Fat, 60 grams 180 0 12 16 0 0 
Naturegg Free Run - Simply Egg Whites (Cdn), 3/8 cup - 63gr 45 0 0 11 0 0 
Saporito - Extra Virgin Olive Oil, 1 tsp (10 ml) 40 0 5 0 0 0 
Squash - Zucchini, includes skin, raw, 0.5 medium 16 3 0 1 1 2 
Alexis De Portneuf - Chevre - Caprini Fines Herbes, 30 g 80 1 6 5 0 0 
Maple Leaf - Fully Cooked Sausage Rounds, 2 round (60 g) 200 2 17 9 0 0 
Cauliflower - Raw, 0.75 cup 19 4 0 1 2 2 
Add Food Quick Tools
710 17 48 50 5 7

SNACKS
Grimms - Original Pepperoni Sticks, 50 g/1 stick 170 1 14 8 0 0 
Add Food Quick Tools
170 1 14 8 0 0

Totals 1,559 97 84 107 16 45
Your Daily Goal 1,590 199 53 80 25 60
Remaining 31 102 -31 -27 9 15

Calories Carbs Fat Protein Fiber Sugar

Liana

canadjineh
04-18-2014, 07:37 PM
April 18th Maintenance menu

BREAKFAST Calories Carbs Fat Protein Fiber Sugar
Blue Diamond - Unsweetened Vanilla Almond Milk Updated, 8 oz 40 2 4 1 1 0 
Generic - Banana - Large 8 Inches! ;), 0.8 banana (136 g) 97 25 0 1 3 13 
Nature's Path - Mesa Sunrise Gluten Free Cereal, 0.9375 Cup 150 30 1 4 4 5 
Add Food Quick Tools
287 57 5 6 8 18

LUNCH Pea soup with veg & spices in, & charcuterie (lol)
Generic - Baby-Cut Carrots, 7 carrots (85g) 3oz 15 4 0 1 1 2 
Green Onion - Green Onion Raw (Whole), 1 medium (15 g) 5 1 0 0 0 0 
Saporito - Extra Virgin Olive Oil, 0.66 tsp (10 ml) 26 0 3 0 0 0 
Woodland - Natural Hickory Liquid Smoke, 0.25 Tbsp (15 ml) 1 1 0 0 0 0 
Dave's Gourmet - Total Insanity Hot Sauce, 0.25 tsp 3 0 0 0 0 0 
Habitant (Canada) - French Canadian Pea Soup, 312.5 ml 213 31 5 10 9 3
Grimms - Original Pepperoni Sticks, 75 g/1 stick 255 2 21 12 0 0 
Kiihne - Pickled Dutch Silver Onions, 15 onion 23 5 0 0 2 0 
Alexis De Portneuf - Chevre - Caprini Fines Herbes, 45 g 120 2 9 8 0 0 
Mclarens - Manzanilla Olives Stuffed W/Pimento Paste, 7 Olives (15g) 15 0 2 0 0 0 
Nuts - Macadamia nuts, raw, 1 oz (10-12 kernels) 203 4 21 2 2 1 
Add Food Quick Tools
879 50 61 33 14 6

DINNER (at a friend's)
Home Made - German Red Cabbage, 1.25 cup 59 2 0 0 5 0 
Generic - German Potato Dumplings, 150 g 230 41 4 6 3 1 
Allrecipes - German Rouladen, 2 piece 528 15 35 38 4 0 
Coke - 100 Cal Can, 1 can (222 mL) 100 26 0 0 0 26 
Add Food Quick Tools
917 84 39 44 12 27

SNACKS (including wine tasting (did not list all the different wines - for ease of tracking but amount correct))
Kraft Philadelphia Cream Cheese - Smoked Salmon Light, 0.33 Tbsp.(15g) 10 0 1 0 0 0 
Peller Estates - French Cross Vineyard Blush Wine, 6 oz. 113 3 0 0 0 0 
Quaker - Rice Cake - Buttered Popcorn, 1 cake (9g) 35 8 0 1 0 0 
Trappist - Port Wine Jelly, 0.25 Tbsp (20g) 13 3 0 0 0 3 
Add Food Quick Tools
171 14 1 1 0 3

dak1lls
04-19-2014, 08:15 AM
Thanks for sharing your daily meal plans everyone. It is much appreciated.

canadjineh
04-19-2014, 09:37 PM
I worked like crazy without break for ChildFind at the mall today - fingerprinting & photographing babies to 12 yr olds for their parents. :bb: WHEW! Three of us were kept very busy the whole time - thank you to Sue & RCMP Auxilliary Kevin.
Not a great eating plan but tomorrow is always another day.

BREAKFAST Calories Carbs Fat Protein Fiber Sugar
Garden of Life Raw Protein-cacao Kiss - Protein Powder, 26 grams 90 5 1 18 4 1 
Add Food Quick Tools
90 5 1 18 4 1

LUNCH
Garden of Life Raw Protein-cacao Kiss - Protein Powder, 26 grams 90 5 1 18 4 1 
Wendy's - Garden Side Salad/Pomegranate Vinaigrette (No Croutons), 1 container 85 13 3 1 2 10 
Add Food Quick Tools
175 18 4 19 6 11

DINNER
Generic - Bell Peppers-mixed (Yellow, Orange, Red), 0.66 cup 12 3 0 0 1 1
Green Onion - Green Onion Raw (Whole), 0.5 medium (15 g) 3 1 0 0 0 0 
Kraft (Canada - Calorie Wise Greek Feta & Oregano Dressing, 2 Tbsp (15ml) 60 2 6 0 0 0 
Lettuce - Red leaf, raw, 2 cup shredded 9 1 0 1 1 0 
Fresh is Best Salsa & Company - Guacamole, 30 ml 35 2 3 1 0 1 
Glutino - Gluten Free Pizza - Spinach and Feta, 1 pizza 370 47 17 9 2 1 
Black Diamond - Cheese Strings, 42 g (1 stick) 120 0 8 12 0 0 
Add Food Quick Tools
609 56 34 23 4 3

SNACKS Actually shown as part of Dinner because they were eaten while I was preparing dinner.

Totals 874 79 39 60 14 15
Your Daily Goal 2,186 274 73 110 34 82
Remaining 1,312 195 34 50 20 67

Calories Carbs Fat Protein Fiber Sugar

Liana

canadjineh
04-20-2014, 11:08 PM
Today breakfast & Lunch as on Phase 1, Supper - a yummy Indian style dinner with fresh cilantro & chipotle chili flavoured buffalo burger patties (home made), stir fried veggies topped by a bit of Bombay potato for saucy flavour, along with a home made cucumber & dried mint raita.

BREAKFAST Calories Carbs Fat Protein Fiber Sugar
Atkins Advantage - Peanut Fudge Granola Bar , 1 bar 210 17 10 16 9 1 
Add Food Quick Tools
210 17 10 16 9 1

LUNCH
Cauliflower - Raw, 1 cup 25 5 0 2 3 2 
Green Onion - Green Onion Raw (Whole), 1 medium (15 g) 5 1 0 0 0 0 
Saporito - Extra Virgin Olive Oil, 1 tsp (10 ml) 40 0 5 0 0 0 
Squash - Zucchini, includes skin, raw, 0.5 medium 16 3 0 1 1 2 
Bragg - Liquid Aminos - All Purpose Seasoning From Soy Protein, 2 tsp (2.5ml) 0 4 0 12 0 0 
Huy Fong Foods - Chili Garlic Sauce , 7.5 g (1 tsp) 0 0 0 0 0 0 
Ip Protein - Broccoli Cheddar Soup, 1 packet (36 g) 130 7 4 18 1 4 
Add Food Quick Tools
216 20 9 33 5 8

DINNER
Bick's - Hamburger Slices Pickle (Garlic), 9 slices (30g) 3 1 0 0 0 0 
Cauliflower - Raw, 0.5 cup 13 3 0 1 1 1 
Green Onion - Green Onion Raw (Whole), 1 medium (15 g) 5 1 0 0 0 0 
Saporito - Extra Virgin Olive Oil, 1 tsp (10 ml) 40 0 5 0 0 0 
Squash - Zucchini, includes skin, raw, 0.5 medium 16 3 0 1 1 2 
Veggie - Broccoli (Raw), 0.5 Cup (91g) chopped 15 3 0 1 1 1 
Generic - Buffalo, Ground 90% Lean, 6 oz 285 0 17 30 0 0 
Generic - Egg Large- Hardboiled, 0.4 egg 31 0 2 3 0 0 
Udi's Gluten Free Products (Canada - Millet-Chia Bread, 1.5 slices 113 18 3 5 4 2 
General - Fresh Cilantro, Chopped, 0.1875 cup 1 0 0 0 0 0 
Cucumber - With peel, raw, 0.75 cucumber (8-1/4") 34 8 0 1 1 4 
Danone (Canada) - Oikos 0% Greek Yogurt, Plain, 0.5cup (175g) 67 5 0 11 0 3 
Tasty Bite - Bombay Potatoes, 3/8 pack (142.5g) 90 17 2 3 3 5 
Add Food Quick Tools
713 59 29 56 11 18

SNACKS
Yoplait Source (Canada) - Greek Yogurt 0% Blueberry/Strawberry/Peach, 100 g 50 5 0 8 0 4 
Mcdonalds Mccafe - Medium Skim Milk Latte - No Syrup, 370 ml 80 13 0 9 1 12 
Add Food Quick Tools
130 18 0 17 1 16

Totals 1,269 114 48 122 26 43
Your Daily Goal 1,590 199 53 80 25 60
Remaining 321 85 5 -42 -1 17

Calories Carbs Fat Protein Fiber Sugar

Munched on the pickles while making dinner so I didn't eat like a maniac...

Liana:D

canadjineh
04-20-2014, 11:12 PM
Thinking of trying the WF Strawberry Spread ('jam') melted in a sweet & sour sauce along with fresh pineapple, and apple cider vinegar over something, I'm not sure what yet. Will let all know how it turned out when I test drive it.

Liana :carrot:

canadjineh
04-22-2014, 11:13 PM
BREAKFAST Calories Carbs Fat Protein Fiber Sugar
Vega One - Protein Smoothie - Tropical Tango, 1 scoop 90 4 0 15 1 2 
Add Food Quick Tools
90 4 0 15 1 2

LUNCH
Wendy's - Asian Cashew Chicken Salad 1/2 - 1 Dressing&cashews, 1/2 salad 240 20 10 20 4 10 
Market Pantry - Tequila Lime Chicken Breast, Ultra-thin Deli Slices, 1.5 oz (56g) 45 1 2 7 0 0 
Kiihne - Pickled Dutch Silver Onions, 12 onion 18 4 0 0 1 0 
Pinapple - Fresh Fruit, 0.25 cup (diced) 20 5 0 0 1 4 
Onions - Raw, 1 tbsp chopped 4 1 0 0 0 0 
Generic - Bell Peppers-mixed (Yellow, Orange, Red), 0.2 cup 4 1 0 0 0 0 
General - Fresh Cilantro, Chopped, 0.0625 cup 0 0 0 0 0 0 
Add Food Quick Tools
331 32 12 27 6 14 Testing a new recipe for pineapple salsa - turned out yummy and will reappear on my menu in a day or two

DINNER
Cauliflower - Raw, 0.75 cup 19 4 0 1 2 2 
Fresh is Best - Salsa - Medium, 180 ml 60 12 0 2 0 6 
General - Fresh Cilantro, Chopped, 1/8 cup 1 0 0 0 0 0 
Generic - Baby-Cut Carrots, 7 carrots (85g) 3oz 15 4 0 1 1 2 
Generic - Bell Peppers-mixed (Yellow, Orange, Red), 0.5 cup 9 2 0 0 1 1 
Green Onion - Green Onion Raw (Whole), 0.5 medium (15 g) 3 1 0 0 0 0 
Grimms - Original Pepperoni Sticks, 37.5 g/1 stick 128 1 11 6 0 0 
Lilydale - Turkey Breasts (Oven Roasted, Seasoned, Carved), 0.5 container (27 strips (50g) ea.) 315 5 7 63 0 5 
Saporito - Extra Virgin Olive Oil, 1 tsp (10 ml) 40 0 5 0 0 0 
Vegetable - Celery Stalk 7 -8" Long (Kym), 1 stalk 6 1 0 0 1 1 
Onions - Raw, 0.33 cup, sliced 16 4 0 0 1 2 
Add Food Quick Tools
612 34 23 73 6 19 Made a version of mock jambalaya - did make rice but didn't eat it as I had a lot of veg & meat on the plate.

SNACKS
the Simple Bar - Lemon Coconut, 1 bar 160 16 4 16 4 3 
Black Diamond - Cheese Strings, 42 g (1 stick) 120 0 8 12 0 0 
Quaker - Rice Cake - Buttered Popcorn, 1 cake (9g) 35 8 0 1 0 0 
Add Food Quick Tools
315 24 12 29 4 3

Totals 1,348 94 47 144 17 38
Your Daily Goal 1,590 199 53 80 25 60
Remaining 242 105 6 -64 8 22

Calories Carbs Fat Protein Fiber Sugar


Hope your maintenance plans are coming along well... :yes:

Liana

vachinyc
04-23-2014, 06:51 AM
Thanks for sharing these Liana. I'm having some struggles sorting out the right snacks.

My daily intake is keeping me maintaining but I'm feeling hungry more often (I've added some exercise) so I'm thinking I need to up the calories a little bit.
Usually a morning snack is the 100 calorie pack of almonds. Afternoon is an IP bar (suppose I need to look into alternatives eventually but I find them so filling). Would like to have a couple more snack options in the mix. My clinic doesn't reco cheese sticks - says they don't really fill you up tho I could try for myself. Or maybe I could try cottage cheese with a little fruit? Just wondering if that would be too much carb wise...

Anyone have suggestions?

canadjineh
04-23-2014, 01:30 PM
Thanks for sharing these Liana. I'm having some struggles sorting out the right snacks.

My daily intake is keeping me maintaining but I'm feeling hungry more often (I've added some exercise) so I'm thinking I need to up the calories a little bit.
Usually a morning snack is the 100 calorie pack of almonds. Afternoon is an IP bar (suppose I need to look into alternatives eventually but I find them so filling). Would like to have a couple more snack options in the mix. My clinic doesn't reco cheese sticks - says they don't really fill you up tho I could try for myself. Or maybe I could try cottage cheese with a little fruit? Just wondering if that would be too much carb wise...

Anyone have suggestions?

Cheese sticks were bought for cheap (99 cents an 8 pak) and I know they aren't the best 'cheese' but they are prepackaged in a proper serving size and my weakness is serving myself larger hunks of good cheeses - so this prevents me from getting carried away with too many portions at my afternoon snack time.
Afternoon is my toughest time of day for wanting that something - cheese sticks are gone now anyhow, lol. Probably back to 0% Greek yogourt with stevia & pure vanilla so that I can enjoy my nuts at a higher fat meal (usually lunch or in my breakfast cereal or yogourt). If I'm patient enough I will have a stalk of celery with 1/2 WF pb & 1/2 real pb. Cottage cheese with a bit of fresh fruit (esp berries - very low in carbs relatively) is nummy. If you like a heftier snack option: chunks of turkey/chicken breast dipped in a fresh salsa or at least a bottled one with no sugars added (real salsa) is very satisfying and gets you protein & sparky flavour. This takes a bit of prep though, cooking extra breast when BBQing or broiling/roasting. You can always chunk it up and throw it in the freezer after. Good for chicken caesar salad at lunch too.

hmmm.... off to get myself some celery with mixed pb's now... mid AM snack

Liana

canadjineh
04-23-2014, 11:16 PM
Up a pound on my scale this AM... but TOM coming - which also explains why I hit the fromagerie and bought an 800g chunk of Grana Padano Parmesan plus some Danish Esrom cheese. And ate 4 servings at dinner... :fr:

Higher carb meal at lunch today and higher fat meal at dinner.

BREAKFAST Calories Carbs Fat Protein Fiber Sugar
Blue Diamond - Unsweetened Vanilla Almond Milk Updated, 6 oz 30 2 3 1 1 0 
Garden of Life Raw Protein-cacao Kiss - Protein Powder, 19.5 grams 68 4 1 14 3 1 
Nature's Path - Mesa Sunrise Gluten Free Cereal, 3/4 Cup 120 24 1 3 3 4
Strawberries - Raw Strawberries (Fresh) 100 g, 50 g 16 4 0 0 1 2 
Add Food Quick Tools
234 34 5 18 8 7

LUNCH
Cauliflower - Raw, 2 cup 50 11 0 4 5 5 
Green Onion - Green Onion Raw (Whole), 1.25 medium (15 g) 6 1 0 0 1 0
Market Pantry - Tequila Lime Chicken Breast, Ultra-thin Deli Slices, 1.5 oz (56g) 45 1 2 7 0 0 
Pinapple - Fresh Fruit, 0.25 cup (diced) 20 5 0 0 1 4 
Onions - Raw, 1 tbsp chopped 4 1 0 0 0 0 
Generic - Bell Peppers-mixed (Yellow, Orange, Red), 0.2 cup 4 1 0 0 0 0 
General - Fresh Cilantro, Chopped, 0.0625 cup 0 0 0 0 0 0 
Cottage cheese - Lowfat, 2% milkfat, 0.75 cup (not packed) 153 6 3 23 0 1
Strawberries - Raw Strawberries (Fresh) 100 g, 33 g 11 3 0 0 1 2 
Add Food Quick Tools
293 29 5 34 8 12

DINNER
Unico - Black Olives, Sliced, Ripe, 1.5 tbsp 30 2 3 0 2 0 
Mclarens - Manzanilla Olives Stuffed W/Pimento Paste, 7 Olives (15g) 15 0 2 0 0 0 
Generic - Bell Peppers-mixed (Yellow, Orange, Red), 0.5 cup 9 2 0 0 1 1 
Green Onion - Green Onion Raw (Whole), 1 medium (15 g) 5 1 0 0 0 0 
Vegetable - Celery Stalk 7 -8" Long (Kym), 1 stalk 6 1 0 0 1 1 
Onions - Raw, 4 tbsp chopped 17 4 0 0 1 2 
Classico - Roasted Portobello Mushroom Pasta Sauce (Canada), 5/8 cup 63 11 2 3 3 6 
Mushrooms - Canned, drained solids, 0.5 can 17 3 0 1 2 1 
Schneiders - Country Naturals Smoked Sausage Hot & Spicy, 1.5 Sausage 75 g 315 3 26 18 0 2 
Grana Padano - Parmesan, 80 gr 307 2 22 29 0 0 
Add Food Quick Tools
784 29 55 51 10 13

SNACKS
Walden Farms - Peanut Butter Spread - Cdn, 1.32 Tbs. 0 0 0 0 0 0 
Adams (Canada) - 100% Natural Crunchy Peanut Butter, 24 g (1 tbsp) 150 5 12 5 2 2 
Vegetable - Celery Stalk 7 -8" Long (Kym), 1 stalk 6 1 0 0 1 1 
Danone - Silhouette's Yogurt 0% Pomegranate Blueberry, 100 g 40 6 0 3 0 4 
Generic - Esrom Cheese, 1 oz (28g) 90 1 7 7 0 0 
Add Food Quick Tools
286 13 19 15 3 7

Totals 1,597 105 84 118 29 39
Your Daily Goal 1,892 237 63 95 30 71
Remaining 295 132 -21 -23 1 32

Calories Carbs Fat Protein Fiber Sugar

Liana

vachinyc
04-24-2014, 05:35 AM
Cheese sticks were bought for cheap (99 cents an 8 pak) and I know they aren't the best 'cheese' but they are prepackaged in a proper serving size and my weakness is serving myself larger hunks of good cheeses - so this prevents me from getting carried away with too many portions at my afternoon snack time.
Afternoon is my toughest time of day for wanting that something - cheese sticks are gone now anyhow, lol. Probably back to 0% Greek yogourt with stevia & pure vanilla so that I can enjoy my nuts at a higher fat meal (usually lunch or in my breakfast cereal or yogourt). If I'm patient enough I will have a stalk of celery with 1/2 WF pb & 1/2 real pb. Cottage cheese with a bit of fresh fruit (esp berries - very low in carbs relatively) is nummy. If you like a heftier snack option: chunks of turkey/chicken breast dipped in a fresh salsa or at least a bottled one with no sugars added (real salsa) is very satisfying and gets you protein & sparky flavour. This takes a bit of prep though, cooking extra breast when BBQing or broiling/roasting. You can always chunk it up and throw it in the freezer after. Good for chicken caesar salad at lunch too.

Yeah, cheese and PB... Both items I like a little too much :) so having proper portions is key.

I have yogurt for breakfast most mornings so I hadn't thought of that as a snack but that or cottage cheese with a little fruit might work.

Thanks!

canadjineh
04-25-2014, 12:33 PM
After the cheesiness of the 23rd - I figured it was time to smarten up a bit before things got out of hand. I had my hubby shave his own Parmesan over his pumpkin ravioli at lunch because I knew if I handled it at all, I was a goner. :rofl:

BREAKFAST Calories Carbs Fat Protein Fiber Sugar
Generic - Banana - Large 8 Inches! ;), 0.8 banana (136 g) 97 25 0 1 3 13
Udi's Gluten Free Products (Canada - Millet-Chia Bread, 1 slices 75 12 2 3 3 2 
Cloverleaf (Canada - Chunk Light Tuna In Water, 1/2 can, drained 60 0 1 15 0 0 
Patak's - Lime Indian Style Pickle - Canada, 1 tablespoons 35 1 3 1 1 1 
Add Food Quick Tools
267 38 6 20 7 16

LUNCH
Foremost - Dry Cottage Cheese, 1/2 cup (125g) 110 2 1 22 0 2 
Cucumber - With peel, raw, 0.5 cup slices 8 2 0 0 0 1 
Veggie - Broccoli (Raw), 2 Cup (91g) chopped 60 12 1 5 5 3 
Generic - Bell Peppers-mixed (Yellow, Orange, Red), 0.5 cup 9 2 0 0 1 1 
Unico - Black Olives, Sliced, Ripe, 1.5 tbsp 30 2 3 0 2 0 
Pignolias - Pine Nuts, 1/8 cup- 30g 110 2 11 4 1 1 
Saporito - Extra Virgin Olive Oil, 4 tsp (10 ml) 160 0 18 0 0 0 
Avocado, Raw - Avocado, No Skin or Seed, 0.66 fruit 213 11 19 3 9 1 
Add Food Quick Tools I like the squeakiness of dry cottage cheese, lol
700 33 53 34 18 9

DINNER Home made chili over potato
General - Fresh Cilantro, Chopped, 1/12 cup 0 0 0 0 0 0 
Generic - Baby-Cut Carrots, 7 carrots (85g) 3oz 15 4 0 1 1 2 
Generic - Bell Peppers-mixed (Yellow, Orange, Red), 0.5 cup 9 2 0 0 1 1 
Green Onion - Green Onion Raw (Whole), 1 medium (15 g) 5 1 0 0 0 0 
Mushrooms - Canned, drained solids, 0.5 can 17 3 0 1 2 1 
Vegetable - Celery Stalk 7 -8" Long (Kym), 1 stalk 6 1 0 0 1 1 
Every Day Market- Canned - Lentils Brown Cooked, Drained, 250 g -.5 cups 160 28 1 12 6 0 
Potatoes - Russett, 150 g 120 27 0 3 2 1 
Add Food Quick Tools
332 66 1 17 13 6

SNACKS
Old Dutch - Restaurante Lightly Salted Bite Size Rounds Tortilla Chips, 13.65 chips (50g) 91 11 5 1 1 0 
Classico - Roasted Portobello Mushroom Pasta Sauce (Canada), 0.075 cup 8 1 0 0 0 1 
Pinapple - Fresh Fruit, 0.15 cup (diced) 12 3 0 0 0 2 
Liberte Mediterranee - Yogurt, Lime, 46.86 g 66 6 4 2 0 6 
Garden of Life Raw Protein-cacao Kiss - Protein Powder, 13 grams 45 3 1 9 2 1 
Add Food Quick Tools
222 24 10 12 3 10

Totals 1,521 161 70 83 41 41
Your Daily Goal 1,816 227 61 91 29 69
Remaining 295 66 -9 8 -12 28

Calories Carbs Fat Protein Fiber Sugar

Liana (incidentally, back down to 131 lb from 133 on Wed.):cool:

canadjineh
04-25-2014, 10:32 PM
(Out on patrol for Lock Out Auto Crime most of today - ate a few too many snacks during this)

BREAKFAST Calories Carbs Fat Protein Fiber Sugar
Udi's Gluten Free Products (Canada - Millet-Chia Bread, 1 slices 75 12 2 3 3 2 
Generic - Banana - Large 8 Inches! ;), 0.8 banana (136 g) 97 25 0 1 3 13
Adams (Canada) - 100% Natural Crunchy Peanut Butter, 16 g (1 tbsp) 100 3 8 3 1 1 
Walden Farms - Peanut Butter Spread - Cdn, 1 Tbs. 0 0 0 0 0 0 
Add Food Quick Tools
272 40 10 7 7 16

LUNCH (out & planned as higher fat)
Nuts - Raw Walnuts, 0.25 cup shelled (50 halves - 100g) 164 4 16 4 2 1 
Wendy's Restaurant (Canada) - Blue Cheese Crumbles, 1 oz Pkg 70 0 6 3 0 0 
Wendy's - Apple Pecan Chicken Salad - 1/2 Size W/ All Toppings, 1/2 salad 340 29 18 19 4 22 
Add Food Quick Tools
574 33 40 26 6 23

DINNER Shrimp & veggies in Tandoori Masala with Basmati
Cauliflower - Raw, 1 cup 25 5 0 2 3 2 
General - Fresh Cilantro, Chopped, 1/12 cup 0 0 0 0 0 0 
Generic - Bell Peppers-mixed (Yellow, Orange, Red), 0.5 cup 9 2 0 0 1 1 
Green Onion - Green Onion Raw (Whole), 1 medium (15 g) 5 1 0 0 0 0 
Saporito - Extra Virgin Olive Oil, 1 tsp (10 ml) 40 0 5 0 0 0 
Fresh - Baby Bok Choy, 1 baby bok choy 7 2 0 1 1 1 
Compliments - Cooked Wild Atlantic Cold Water Shrimp, 0.5 cup 30 0 0 7 0 0 
Royal - White Basmati Rice, 3/4 cup prepared 150 35 0 3 0 0 
Pataks - Vegetable Masala Sauce, 116 g 93 7 6 2 0 5 
Fresh - Large White Mushrooms, 6 mushroom 30 6 0 6 0 0 
California 1 Cup - Seedless Red Table Grapes, 0.5 cup 52 14 0 1 1 12 
Add Food Quick Tools
441 72 11 22 6 21

SNACKS
Foremost - Dry Cottage Cheese, 1/2 cup (125g) 110 2 1 22 0 2 
California 1 Cup - Seedless Red Table Grapes, 1 cup 104 27 0 1 1 23 
Vega One - Protein Smoothie - Tropical Tango, 1 scoop 90 4 0 15 1 2 
Yoplait - Source Cherry Yogurt 0%, 100 g 35 5 0 4 0 4 
Add Food Quick Tools
339 38 1 42 2 31

Totals 1,626 183 62 97 21 91
Your Daily Goal 1,590 199 53 80 25 60
Remaining -36 16 -9 -17 4 -31

Calories Carbs Fat Protein Fiber Sugar

Liana

canadjineh
04-26-2014, 09:25 PM
Today's menu (I was at First Aid course recert from 9-1 today so I took lunch with me - leftovers from a couple days ago)

BREAKFAST Calories Carbs Fat Protein Fiber Sugar
Kraft Cracker Barrel - Cheddar Cheese Old Reduced Fat, 60 grams 180 0 12 16 0 0 
Quaker - Rice Cake - Buttered Popcorn, 2 cake (9g) 70 16 0 2 0 0 
Vega One - Protein Smoothie - Tropical Tango, 1 scoop 90 4 0 15 1 2 
California 1 Cup - Seedless Red Table Grapes, 0.5 cup 52 14 0 1 1 12 
Add Food Quick Tools
392 34 12 34 2 14

LUNCH
General - Fresh Cilantro, Chopped, 1/12 cup 0 0 0 0 0 0 
Generic - Baby-Cut Carrots, 7 carrots (85g) 3oz 15 4 0 1 1 2 
Generic - Bell Peppers-mixed (Yellow, Orange, Red), 0.5 cup 9 2 0 0 1 1 
Green Onion - Green Onion Raw (Whole), 1 medium (15 g) 5 1 0 0 0 0 
Mushrooms - Canned, drained solids, 0.5 can 17 3 0 1 2 1 
Vegetable - Celery Stalk 7 -8" Long (Kym), 1 stalk 6 1 0 0 1 1 
Every Day Market- Canned - Lentils Brown Cooked, Drained, 250 g -.5 cups 160 28 1 12 6 0 
Cauliflower - Raw, 1 cup 25 5 0 2 3 2 
California 1 Cup - Seedless Red Table Grapes, 0.5 cup 52 14 0 1 1 12 
Add Food Quick Tools
289 58 1 17 15 19

DINNER
Cauliflower - Raw, 1 cup 25 5 0 2 3 2 
Veggie - Broccoli (Raw), 0.75 Cup (91g) chopped 23 4 0 2 2 1 
Generic - Bell Peppers-mixed (Yellow, Orange, Red), 0.66 cup 12 3 0 0 1 1
Green Onion - Green Onion Raw (Whole), 1 medium (15 g) 5 1 0 0 0 0 
Saporito - Extra Virgin Olive Oil, 1 tsp (10 ml) 40 0 5 0 0 0 
Cloverleaf - Flaked Light Tuna Spicy Peanut Satay , 85 grams 140 12 4 14 0 8 
Danone (Canada) - Oikos 0% Greek Yogurt, Plain, 3/10 cup (175g) 40 3 0 7 0 2 
Yoplait - Source Cherry Yogurt 0%, 100 g 35 5 0 4 0 4 
Add Food Quick Tools
320 33 9 29 6 18

SNACKS
Atkins Advantage - Peanut Fudge Granola Bar , 1 bar 210 17 10 16 9 1 
Royal - White Basmati Rice, 3/4 cup prepared 150 35 0 3 0 0 
Saporito - Extra Virgin Olive Oil, 1 tsp (10 ml) 40 0 5 0 0 0 
Huy Fong Foods - Chili Garlic Sauce , 5 g (1 tsp) 0 0 0 0 0 0 
Grana Padano - Parmesan, 33 gr 127 1 9 12 0 0 
Add Food Quick Tools
527 53 24 31 9 1

Totals 1,528 178 46 111 32 52
Your Daily Goal 1,590 199 53 80 25 60
Remaining 62 21 7 -31 -7 8

Calories Carbs Fat Protein Fiber Sugar

Liana :wave:

JLUS
04-26-2014, 11:12 PM
ARE you the only maintainer eating??? Now that is THE question!

Or MAYBE that is the real SECRET to maintenance... NO EATING = NO GAINING!!!

canadjineh
04-27-2014, 01:42 AM
ARE you the only maintainer eating??? Now that is THE question!

Or MAYBE that is the real SECRET to maintenance... NO EATING = NO GAINING!!!

I don't know.... how about EATING WELL = NO GAINING (I'll pick this version, lol) ;):T;)

Liana

JLUS
04-27-2014, 07:56 AM
I don't know.... how about EATING WELL = NO GAINING (I'll pick this version, lol) ;):T;)

Liana

EXACTLY!

65X65
04-27-2014, 09:43 AM
Below is a typical Sunday breakfast for me...which I did already have today. During the week I alternate between 3-egg white omlettes with vegetables and 2 TBS mozzarella cheese, cottage cheese with berries and prob 1X a week I end up doing a steamed latte with an EAS protein shake on the run.

Lunch and dinner tend to be like P2. Salad and 2-3 oz protein.
Lunch Protein = Left overs, tuna, or frozen shrimp. Today it will be shrimp.

Dinner tonight will be roasted asparagus and a salad again plus we had grilled venison tenderloin with sauteed mushrooms last night and I still have about 6-8 oz left over for my dinner. (dh is getting the chicken Parmesan with my homemade tomato mushroom sauce...and NO breadcrumbs...LOL...GF prevails around here..it is left over from Friday night.)


Snack will be either a handful of mixed almonds and walnuts or some GOOOD cheese, about 1 oz sliced REAL thin. Also I have cut peppers, celery and cukes for munching that can be dipped in mustard vinaigrette...or not.


This is pretty much typical for me when eating at home. Keeping it simple and the only time I vary much is when we go out. I might order something we don't normally have like lamb or duck at a good restaurant.

Do not eat any white carbos, even when out. No GF products at home as subs for bread/pasta. The GI is simply too high for me.

Do only a taste of brown or wild rice or a higher GI veggie at a restaurant...but never have a whole serving of anything that is more than 30 on the GI index.

Since New Year's had wine on Valentines Day, and Easter weekend, and had 1 cocktail made with vodka.

This is easy for me...I keep it simple and don't count or talley everyday. I know the serving sizes, and the category of foods to eat. It is like IP for me, but loosened for maintenance.

I also exercise daily. Now I even go on Sunday because I added walking outdoors to my routine.


I only occasionally plug a meal into MFP...more as a check on myself to confirm that I am still within guidelines to keep calories at or below approx 1100/day.

"Normal" eating for me is plain and simple: very low carb.

Sunday, April 27, 2014
Breakfast Calories Carbs Fat Protein Sodium Sugar
Jumbo - Egg*, 1 egg (http://www.myfitnesspal.com/food/diary/kaegea#) 90 0 6 8 90 0

Salad Greens - Spring Mix, 85 g (http://www.myfitnesspal.com/food/diary/kaegea#) 20 3 0 2 50 0

Peppers - Sweet, green, raw, 0.25 cup, chopped (http://www.myfitnesspal.com/food/diary/kaegea#) 7 2 0 0 1 1

Cottage cheese - Lowfat, 2% milkfat, 0.3 cup (not packed) (http://www.myfitnesspal.com/food/diary/kaegea#) 61 2 1 9 275 0

Strawberries - Raw, 0.5 cup, halves (http://www.myfitnesspal.com/food/diary/kaegea#) 24 6 0 1 1 4

Generic - Pork Cutlet, 3 oz (http://www.myfitnesspal.com/food/diary/kaegea#) 120 0 0 17 263 0

Bell Pepper Raw - Red, 0.25 med pepper (approx 2-3/4" long, 2-1/2" dia) (http://www.myfitnesspal.com/food/diary/kaegea#) 8 2 0 0 1 1

Cucumber - With peel, raw, 0.13 cup slices (http://www.myfitnesspal.com/food/diary/kaegea#) 2 0 0 0 0 0

Add Food (http://www.myfitnesspal.com/user/kaegea/diary/add?meal=0) Quick Tools (http://www.myfitnesspal.com/food/diary/kaegea#quick_tools_0)
332 15 7 37 681 6

IP43
04-27-2014, 10:13 AM
Stick with it for sure! I did not phase off properly and the weight came back very quickly. I know this works so I'm trying again and bound and determined to phase off properly. Follow the program :)

65X65
04-27-2014, 10:46 AM
Stick with it for sure! I did not phase off properly and the weight came back very quickly. I know this works so I'm trying again and bound and determined to phase off properly. Follow the program :)

Thanks to you all who have shared your repeat journeys. You are full of wisdom...if we follow your heed. Thanks for the honesty.

Being honest with myself is the ONLY check that really matters. Owning up to what my size and age will allow me on a daily basis means if I eat "off the plan" that I have derived for myself...I better figure out how to subtract something...because it goes back ON faster than it comes OFF! And I don't feel like I really get all that much volume during my typical day...so if I do crave empty low volume calories...I know I am going to have to be OK with being hungry later if I "cave to the crave."..which I am NOT OK with!!!

I have found snack at 4-4:30 helps. We don't have dinner til close to 7 most nights. So if I wait...I'm starving...and really...don't want or need a later evening snack. We wake up before 5...so its a much longer day than evening at our house.

vachinyc
04-28-2014, 07:09 AM
Sunday P4

Breakfast
7 oz 2% plain Greek yogurt + 2 oz 0% plain Greek yogurt
1/8 c slivered almonds
1/3 c Ola natural vanilla almond granola
1/2 c blueberries
1/2 c strawberries
15 g fat, 39 g net carbs, 34 g protein, 433 cal

Lunch
Salad:Nordstrom cilantro lime chicken w/dressing (no bread)

Dinner
7 oz grilled chicken tenders with lemon pepper
1.5 c frozen pepper/onion mix
1 c fresh express shredded cabbage (called coleslaw mix but no dressing)
Bragg's + grapeseed oil
(Sautéed peppers/onions/cabbage in oil & bragg's with ginger/salt/pepper, added cooked chicken)

Snacks
IP Lemon Wafers
1 tbsp almond butter (no sugar added)

Exercise: walk 1 hour

TOTAL
Fat 73g
Carbs (net) 80
Protein 125
Calories 1578 (my calorie goal is roughly 1600 or so a day)

knm
04-28-2014, 12:51 PM
I received my results back and according to the blood tests I have no food intolerances. I know I should be thankful, but I almost wish I had something so I'd have an answer to explain my digestive and bloating issues.

I did some reading this weekend and because I don't want to give up my workout regime, I can feel how much stronger I'm getting and I've finally reached the point where I enjoy going to the gym, I decided I should focus on clean eating rather than cutting my calories any lower.

IP taught me a ton and I eat WAY more fresh produce than I ever did before, but I need to focus on all the extras that are included in my diet. I really don't think there's that much to alter, but salad dressings and condiments are a big thing for me - I need to find a few recipes that I enjoy and make my own dressings. I'm bad for buying "salad kits" and need to just dedicate an evening or two a week to prepping my veggies and making clean dressings so I bring those for lunch or have those as a side salad with my dinner rather than the premixed stuff that is probably sprayed with lots of chemicals and where I add dried cranberries and then use the included dressing.

65X65
04-28-2014, 02:15 PM
I received my results back and according to the blood tests I have no food intolerances. I know I should be thankful, but I almost wish I had something so I'd have an answer to explain my digestive and bloating issues.

I did some reading this weekend and because I don't want to give up my workout regime, I can feel how much stronger I'm getting and I've finally reached the point where I enjoy going to the gym, I decided I should focus on clean eating rather than cutting my calories any lower.

IP taught me a ton and I eat WAY more fresh produce than I ever did before, but I need to focus on all the extras that are included in my diet. I really don't think there's that much to alter, but salad dressings and condiments are a big thing for me - I need to find a few recipes that I enjoy and make my own dressings. I'm bad for buying "salad kits" and need to just dedicate an evening or two a week to prepping my veggies and making clean dressings so I bring those for lunch or have those as a side salad with my dinner rather than the premixed stuff that is probably sprayed with lots of chemicals and where I add dried cranberries and then use the included dressing.

knm, I see you are another small person, and as such the reality of maintenance has been very sobering for me. Not sure of your age...but typically, I assume every one is both taller and younger than me on this forum! Most of what the rest of the members do is going to be too much for me. The BMR that is needed for me to maintain is actually just about 1100 calories a day..!!

That is starvation for the rest of the ladies (and men for sure) who read here. The extras for someone our size...even if you are 20 years younger than me..(that barely adds 100 additional calories ....if you are 45...) will blow your calorie day up faster than anything. I have found things like dried fruit might taste good...they are not anything I should use if I want to maintain my weight. Same for any commercial salad dressings. By the time I get in my necessary food groups along with adequate protein and good fats...there is about nothing left that I can add with out exceeding my caloric needs. I try really hard not to snack on anything except cut veggies most of the time, and do exercise daily...recently have added 3-4 hours of walking a week on top of what I have been doing for the last year. At our height, we don't get the bang or calorie burn for the same amount of time being active or exercising as a taller person. I'm amazed the diet worked as well for me as it did. (under 8 months) ..and I'm not complaining at all.

But...

In maintenance, coming to terms with all of this is critical. It's not fun...but it is my reality, and anyone else who is smaller than "average" needs to really crank the numbers and pay attention to how quickly they see weight come back...and make personal decisions on how to go forward.

For me, I have made sure to investigate how to season and flavor with out adding calories...fresh lemon, lime, garlic and dress salads with limited oil and a no cal other liquid like vinegar or lemon. I avoid dried fruit and any natural sugar these days when possible, except for fresh berries. Dried fruit and fresh fruits were a big part of a "healthy" diet for me in the past. I am much more aware not that those are the last things I need to add to my calorie budget for the day. When I am out for dinner I still eat a lot like IP and order my food broiled or grilled...no sauces, and no extra cheese, starch or anything that is instinctively NOT a lo cal/lo carb option.

It gets easier to wrap your head around...and now it's more important to me to be healthy and at a healthy weight than to jeopardize that after almost a year and a half of eating and living this way. Why would I go back?? I have said we need a short ladies thread... there are things that are hazards for anyone who is smaller than average, that are not even a blink on everyone else's radar. When I begin to read some of the "What are you eating..." posts in the maintainers ...the first thing I do is check the height of the person posting...and realize if they are over 5'2" they are also probably at least allowed 500 calories above my BMR...and stop reading.

canadjineh
04-28-2014, 09:12 PM
65x65: grilled venison tenderloin, *DROOL* lol

vachinyc: I see we eat at pretty much the same level for calories - 1600-1800 keeps me on track and whatever fat grams & carb grams that may be, as long as I separate em....
your dinner sounded delicious and totally up my alley. I'll post my meal plan from today a little later - I am typing this as my buffalo burgers (Mexican style with avocado, cheese, and red pepper/onion (fried together) are BBQing. No bread for me (except the GF ends I mix in with the meat & an egg )(I don't want to waste my gluten free bread on a burger, besides that would add too many carbs to my fat emphasized dinner... I will have raw marinated broccoli though, with a bit of dressing and spices.

BREAKFAST Calories Carbs Fat Protein Fiber Sugar
Vega One - Protein Smoothie - Tropical Tango, 1 scoop 90 4 0 15 1 2 
Add Food Quick Tools
90 4 0 15 1 2

LUNCH (at a restaurant with a friend)
Strawberries - Raw Strawberries (Fresh) 100 g, 50 g 16 4 0 0 1 2 
Fresh Gourmet - Sliced Almonds Toasted, 1 Tbsp. 40 1 4 2 1 0 
Fresh - Large White Mushrooms, 4 mushroom 20 4 0 4 0 0 
Raw Spinach - Fresh Spinach Leaves, 2 cup 20 2 0 2 2 0 
Lilydale - Turkey Breasts (Oven Roasted, Seasoned, Carved), 0.25 container (27 strips (50g) ea.) 158 2 3 32 0 2 
Kraft - Raspberry Vinegrette Dressing, 2 tbsp 15ml 60 6 4 0 0 6 
Add Food Quick Tools
314 19 11 40 4 10

DINNER
Generic - Bell Peppers-mixed (Yellow, Orange, Red), 0.33 cup 6 1 0 0 1 1 
Generic - Buffalo, Ground 90% Lean, 6 oz 285 0 17 30 0 0 
Generic - Egg Large- Hardboiled, 0.5 egg 39 0 3 3 0 0 
Gort's - Extra Aged Raw Milk Gouda, 45 g or 1 oz 180 3 15 11 0 0 
Irene's - Cheese & Onion Bread - gluten free, 1 slice 120 18 5 6 5 3 
Saporito - Extra Virgin Olive Oil, 0.5 tsp (10 ml) 20 0 2 0 0 0 
Veggie - Broccoli (Raw), 1 Cup (91g) chopped 30 6 0 3 2 2 
Avocado, Raw - Avocado, No Skin or Seed, 0.5 fruit 161 9 15 2 7 1 
Onions - Raw, 3 tbsp chopped 13 3 0 0 0 1 
Huy Fong Foods - Chili Garlic Sauce , 5 g (1 tsp) 0 0 0 0 0 0 
Kraft (Canada - Calorie Wise Greek Feta & Oregano Dressing, 2 Tbsp (15ml) 60 2 6 0 0 0 
Maille - Dijon Originale - Traditional Dijon Mustard, 1.25 tsp (5 g) 13 1 1 0 0 0 
Add Food Quick Tools
927 43 64 55 15 8

SNACKS
Cottage cheese - Lowfat, 2% milkfat, 0.25 cup (not packed) 51 2 1 8 0 0 
Garden of Life Raw Protein-cacao Kiss - Protein Powder, 26 grams 90 5 1 18 4 1 
Gort's - Extra Aged Raw Milk Gouda, 15 g or 1 oz 60 1 5 4 0 0 
Add Food Quick Tools
201 8 7 30 4 1

Totals 1,532 74 82 140 24 21
Your Daily Goal 1,886 236 63 95 30 71
Remaining 354 162 -19 -45 6 50

Calories Carbs Fat Protein Fiber Sugar

Ruth Ann
04-28-2014, 09:22 PM
knm, I see you are another small person, and as such the reality of maintenance has been very sobering for me. Not sure of your age...but typically, I assume every one is both taller and younger than me on this forum! Most of what the rest of the members do is going to be too much for me. The BMR that is needed for me to maintain is actually just about 1100 calories a day..!!

That is starvation for the rest of the ladies (and men for sure) who read here. The extras for someone our size...even if you are 20 years younger than me..(that barely adds 100 additional calories ....if you are 45...) will blow your calorie day up faster than anything. I have found things like dried fruit might taste good...they are not anything I should use if I want to maintain my weight. Same for any commercial salad dressings. By the time I get in my necessary food groups along with adequate protein and good fats...there is about nothing left that I can add with out exceeding my caloric needs. I try really hard not to snack on anything except cut veggies most of the time, and do exercise daily...recently have added 3-4 hours of walking a week on top of what I have been doing for the last year. At our height, we don't get the bang or calorie burn for the same amount of time being active or exercising as a taller person. I'm amazed the diet worked as well for me as it did. (under 8 months) ..and I'm not complaining at all.

But...

In maintenance, coming to terms with all of this is critical. It's not fun...but it is my reality, and anyone else who is smaller than "average" needs to really crank the numbers and pay attention to how quickly they see weight come back...and make personal decisions on how to go forward.

For me, I have made sure to investigate how to season and flavor with out adding calories...fresh lemon, lime, garlic and dress salads with limited oil and a no cal other liquid like vinegar or lemon. I avoid dried fruit and any natural sugar these days when possible, except for fresh berries. Dried fruit and fresh fruits were a big part of a "healthy" diet for me in the past. I am much more aware not that those are the last things I need to add to my calorie budget for the day. When I am out for dinner I still eat a lot like IP and order my food broiled or grilled...no sauces, and no extra cheese, starch or anything that is instinctively NOT a lo cal/lo carb option.

It gets easier to wrap your head around...and now it's more important to me to be healthy and at a healthy weight than to jeopardize that after almost a year and a half of eating and living this way. Why would I go back?? I have said we need a short ladies thread... there are things that are hazards for anyone who is smaller than average, that are not even a blink on everyone else's radar. When I begin to read some of the "What are you eating..." posts in the maintainers ...the first thing I do is check the height of the person posting...and realize if they are over 5'2" they are also probably at least allowed 500 calories above my BMR...and stop reading.

Thanks 65 for the great post! Although not as short as you are, I'm short enough. Your posts on the challenge of staying healthy and the realities of being smaller than average have been enlightening for me!

knm
04-29-2014, 03:34 PM
knm, I see you are another small person, and as such the reality of maintenance has been very sobering for me. Not sure of your age...but typically, I assume every one is both taller and younger than me on this forum! Most of what the rest of the members do is going to be too much for me. The BMR that is needed for me to maintain is actually just about 1100 calories a day..!!

That is starvation for the rest of the ladies (and men for sure) who read here. The extras for someone our size...even if you are 20 years younger than me..(that barely adds 100 additional calories ....if you are 45...) will blow your calorie day up faster than anything. I have found things like dried fruit might taste good...they are not anything I should use if I want to maintain my weight. Same for any commercial salad dressings. By the time I get in my necessary food groups along with adequate protein and good fats...there is about nothing left that I can add with out exceeding my caloric needs. I try really hard not to snack on anything except cut veggies most of the time, and do exercise daily...recently have added 3-4 hours of walking a week on top of what I have been doing for the last year. At our height, we don't get the bang or calorie burn for the same amount of time being active or exercising as a taller person. I'm amazed the diet worked as well for me as it did. (under 8 months) ..and I'm not complaining at all.

But...

In maintenance, coming to terms with all of this is critical. It's not fun...but it is my reality, and anyone else who is smaller than "average" needs to really crank the numbers and pay attention to how quickly they see weight come back...and make personal decisions on how to go forward.

For me, I have made sure to investigate how to season and flavor with out adding calories...fresh lemon, lime, garlic and dress salads with limited oil and a no cal other liquid like vinegar or lemon. I avoid dried fruit and any natural sugar these days when possible, except for fresh berries. Dried fruit and fresh fruits were a big part of a "healthy" diet for me in the past. I am much more aware not that those are the last things I need to add to my calorie budget for the day. When I am out for dinner I still eat a lot like IP and order my food broiled or grilled...no sauces, and no extra cheese, starch or anything that is instinctively NOT a lo cal/lo carb option.

It gets easier to wrap your head around...and now it's more important to me to be healthy and at a healthy weight than to jeopardize that after almost a year and a half of eating and living this way. Why would I go back?? I have said we need a short ladies thread... there are things that are hazards for anyone who is smaller than average, that are not even a blink on everyone else's radar. When I begin to read some of the "What are you eating..." posts in the maintainers ...the first thing I do is check the height of the person posting...and realize if they are over 5'2" they are also probably at least allowed 500 calories above my BMR...and stop reading.

65x65 - this is the exact post I needed to read. Thank you! By no means have I been perfect in maintenance, I've had a few days where I eat WAY too many calories, but the majority of the time I eat less than 1200 calories a day. I figure that by eating that few calories most of the time it should make up for the odd time I do splurge, but for me that clearly isn't the case.

I just need to accept that my body doesn't require as many calories as others and I need to be extra cautious about adding extras to my meals that will put me over my caloric budget.

65X65
04-29-2014, 04:52 PM
canadjineh... on the venison...!! You are cordially invited for dinner anytime...!! My freezer is FULL of venison. We have not bought ground beef in over 20 years!!! Love it! It is soooo lean...and we use it to make chili, stuffed peppers and taco salads. The tenderloins, chops and steaks are unbelievable on the grill...and when the weather is obnoxious...we have found the sear function on the Cuisinart griddler elite is AMAZINGLY close to outdoor grilling. Takes not much more than 2 min and sears from both upper and lower plate simultaneously! My kids don't live close and they always request venison when they come home.....and we always oblige!

knm and Ruth Ann - the struggles of maintaining for shorties are usually NEVER mentioned...and it is truly an issue for anyone under 5'3'' . Understanding how BMR figures into maintenance needs to be mentioned to everyone for successful maintenance...but it is sobering if you're small. And it is good to determine what you want to weigh...not go by some "statistical" ideal. What is reasonable and sustainable and realistic for each of us is not on any chart...anywhere. The charts make a nice starting point...but then there is reality ...and what we should eat everyday to be healthy...and that reality is sometimes over the BMR of a short person! By just cutting servings to 3/4 or 2/3 of some of the recommended amount. (1/3 C cottage cheese instead of 1/2.....1/2 C berries instead of 1C) I can get the nutrients...but not blow my day up....or just give up and eat over what my body needs..

Had to tell dh to quit cutting the larger steaks and pieces of fish we grill in half....he gets the bigger piece...Quit splitting things down the middle...he is taller weighs more and ...LOL...has testosterone which among other things.... revs and boosts his metabolism with exercise more than my system does...!!!


I'm glad you all found what I have learned helpful, and not annoying. Using a template for meals much as the IP protocol...(I was already trained after P1-2 anyway...)has helped me tremendously to stay within the lines. Like knm...I shoot a little lower most days;)...and that gives me a few extra calories to play with on the weekend. . :carrot:

Getting older has certainly NOT helped this effort!!! I recognize from reading the posts of others of similar stature...this is not something that is automatically considered as they embark to a "regular/normal" diet and off the processed IP food. Another thing to consider which has been in the news a lot recently is that as we age ..we do not absorb protein as well. So in that respect...keeping the level of protein at most meals and occasionally for snacks is a prudent practice. Probably not ensuring one is getting enough protein ...combined with decreasing bone density as one ages is why so many seniors look frail. That is not how I want to look or function in the coming years. In fact...it is off to the indoor treadmill for me now...since it is 42 degrees and raining..cold nasty and windy outside. No outdoor walk today.


BUT I DID BUY 3 NEW BATHING SUITS for vacation this afternoon! Last summer's editions are W-A-Y too big...and I donated them to the Breast Cancer Coalition's resale shop last week!

They were hardly worn!

They were smaller than the ones from summer of 2012...but too big for summer 2014!!!:swim:YEA!!!!!

Ruth Ann
04-29-2014, 05:39 PM
knm and Ruth Ann
Had to tell dh to quit cutting the larger steaks and pieces of fish we grill in half....he gets the bigger piece...Quit splitting things down the middle...he is taller weighs more and ...LOL...has testosterone which among other things.... revs and boosts his metabolism with exercise more than my system does...!!!!

That made me laugh 65! My dh is over 6'2" and tends to lose weight easily. Even pre-IP he always got the lion's share of whatever we were eating. At restaurants he actually orders less than he knows he will eat because he knows he's getting part of my dinner.

I figure maintenance (which is coming in less than a week!) will take some fiddling for me to figure out exactly what will work for me. I do know I like the P3 breakfasts I'm eating, P2 lunches work well and I'm pretty happy with the P1 dinners. So I suspect my eating plan will just add a few things but not be that far from what I'm doing now, just with whole foods rather than packets.

stephascope
04-29-2014, 06:55 PM
65x65 - Thanks for addressing the shortie issue. How did you determine your BMR? My coach goes by my BCA reading - it lists my BMR at 1372. I also average about 10k steps/day with my activity tracker. You would think I could maintain with 1800 calories but at 5'2 I think that's too much for a regular day. I have been trying to stay around 1550 which seems okay. I need to get the number of fun days under control. Too many "special" occasions lately...

canadjineh
04-29-2014, 07:30 PM
65x65 You guys must be awesome hunters... I've had a few bad experiences with people who didn't shoot well and the adrenalin in the animal ruins the meat!! Generally though, I love all kinds of wild meat except bear & beaver - they are too much like fatty pork for my tastes. My faves are the cats (cougar & bobcat - legally shot nuisance animals lurking around residential areas) - the 'other white meats" lol. I try any local meat where ever we travel - snake, caribou, muskox, gator, just missed out on dog (bred for the table, not strays) in the northern Philippines one year - restaurant was closed that day. I do like ostrich and emu, but they are farmed here... still yummy. Not overly enamoured of game birds though - generally too gamey tasting for me. :chicken: Looking forward to trying guinea pig one day in South America...

Liana

I guess it's time to pull the fun bathing suits out & see how they fit - stuffed in the back of the drawer since they hadn't fit for a few years... At least I bought myself a new Nike 1 piece for Aquacize a couple months ago.

65X65
04-30-2014, 02:27 AM
65x65 - Thanks for addressing the shortie issue. How did you determine your BMR? My coach goes by my BCA reading - it lists my BMR at 1372. I also average about 10k steps/day with my activity tracker. You would think I could maintain with 1800 calories but at 5'2 I think that's too much for a regular day. I have been trying to stay around 1550 which seems okay. I need to get the number of fun days under control. Too many "special" occasions lately...

Steph...glad another shortie is taking notice of the unique challenge...I have used several calculators, and if you google BMR calculator you get a few sites. You plug in your current weight,height and age. The number of calories you get is your level to maintain. If you want to weigh less...change that number and the appropriate reduction in daily intake is calculated. The Web MD one also gives an opportunity to add activity level (?? too much chance for error is guessing that one for me.) and there is yet another site that gives not only BMR but a RMR..resting metabolic rate! It is all a bit over whelming, but after reading through a number of them, opted for myself, to just go with the straight BMR to set my daily rate...It is the lowest calorie intake, and I am not over estimating my exercise. Instead, anything as far as activity or exercise gives me a "bonus calorie account" and helps with some extra wiggle for things I can't control...like travel, which we do a lot, plus vacations and social settings and events.

I probably go a bit over my 1100 a few days a week...but if I set my bar higher...that would probably STILL happen...so THAT was what made me decide to shoot for the most simple and lowest calculation for daily calories. knm seems to do a similar thing to keep herself in check. I am religious about the exercise...it is my ace in the hole...but still..that does not give shorties the biggest bang for the time and effort as it does a larger person. Another reason I don't trust that "calculation"...what these sites use for a standard activity or exercise adjustment...is based on an average sized person ...who is for sure.... way taller than us!

calypso58
04-30-2014, 07:37 AM
65 - are you still taking vitamins as well? One thing IP is doing for me is making me realize the nutritional things I was missing with my old way of eating.

65X65
04-30-2014, 09:36 AM
65 - are you still taking vitamins as well? One thing IP is doing for me is making me realize the nutritional things I was missing with my old way of eating.

YES!! Absolutely!

I take OTC Omegas, Calcium(1000mg daily in 2 doses)
and a multivitamin daily (plus a baby aspirin as directed by my MD). I get my vitamins from the Vitamin shoppe (also available on line...but we have a store very close to my home. Also I take both Rx Synthroid and Lipitor daily (the lowest dose ) and monthly Boniva started in the last 15 months due to my bone density beginning to show changes into osteopenia as I neared 65th B-day last year. Osteoporosis runs in my family and also is documented to be a side effect of both celiac disease as well as gluten/gut absorption issues. Also issues for me.

As for my diet now...I just try to be sure to get enough protein, still eat the 4 C veggies ( don't worry about select or occasional...just eat lots of them) and unlimited salads with lemon and olive oil or my horseradish hot mustard/rice vinegar dressing...added nuts, berries and some 2% cottage cheese and enjoy good cheese as a snack or social nibble. Try to leave the (Gluten Free) crackers alone. (But I do like the C-R-U-N-C-H...and do not always resist!) None of the rice carbohydrate gluten free substitutes have come back into my life...(bagels, cereal, waffles etc) ..all too high on the Glycemic Index...so I never added that stuff back into my diet. I don't crave it or miss it. Been GF for over 8 years now. Drinking alcohol has become passe...I consider wine as a food now ..much as my European relatives (Italian) do...and do not drink much other than a very good red esp a burgandy with an nice meal. The carbs and extra 100 calories/glass would mean even more time on the treadmill...and I'm not sure even that would help! In the past we drank wine daily with dinner..I walked 5 miles on the treadmill...and still had a weight problem. Not willing to test that one out.... Occasional is enough. I like being thin, healthy and my new wardrobe...a lot!!

I like my new life. And no one else has to....:):)....and more importantly, no one is able to pressure me off my game. 18 months and counting in June!! There is a 4lb window from my goal weight where I tolerate some fluxuations but think some of that is probably muscle because of the exercise. All clothing still fits fine since end of last summer. My P3 was different from everyone else's because with out the grains...and keeping carbs lower, my breakfast is usually smaller and under 300 calories...where it gets closer to 400 on Sundays only. My maintenance is very much a boilerplate. It is easy-peasy.... That is the real prize at the end. Figuring out what is worthwhile to you. Because I have simplified it...there is no need to track every day. I'm on auto pilot for the rest of my life, and my spouse is riding shotgun.

canadjineh
05-01-2014, 11:30 AM
YES!! Absolutely!

I take OTC Omegas, Calcium(1000mg daily in 2 doses)
and a multivitamin daily (plus a baby aspirin as directed by my MD). I get my vitamins from the Vitamin shoppe (also available on line...but we have a store very close to my home. Also I take both Rx Synthroid and Lipitor daily (the lowest dose ) and monthly Boniva started in the last 15 months due to my bone density beginning to show changes into osteopenia as I neared 65th B-day last year. Osteoporosis runs in my family and also is documented to be a side effect of both celiac disease as well as gluten/gut absorption issues. Also issues for me.

As for my diet now...I just try to be sure to get enough protein, still eat the 4 C veggies ( don't worry about select or occasional...just eat lots of them) and unlimited salads with lemon and olive oil or my horseradish hot mustard/rice vinegar dressing...added nuts, berries and some 2% cottage cheese and enjoy good cheese as a snack or social nibble. Try to leave the (Gluten Free) crackers alone. (But I do like the C-R-U-N-C-H...and do not always resist!) None of the rice carbohydrate gluten free substitutes have come back into my life...(bagels, cereal, waffles etc) ..all too high on the Glycemic Index...so I never added that stuff back into my diet. I don't crave it or miss it. Been GF for over 8 years now. Drinking alcohol has become passe...I consider wine as a food now ..much as my European relatives (Italian) do...and do not drink much other than a very good red esp a burgandy with an nice meal. The carbs and extra 100 calories/glass would mean even more time on the treadmill...and I'm not sure even that would help! In the past we drank wine daily with dinner..I walked 5 miles on the treadmill...and still had a weight problem. Not willing to test that one out.... Occasional is enough. I like being thin, healthy and my new wardrobe...a lot!!

I like my new life. And no one else has to....:):)....and more importantly, no one is able to pressure me off my game. 18 months and counting in June!! There is a 4lb window from my goal weight where I tolerate some fluxuations but think some of that is probably muscle because of the exercise. All clothing still fits fine since end of last summer. My P3 was different from everyone else's because with out the grains...and keeping carbs lower, my breakfast is usually smaller and under 300 calories...where it gets closer to 400 on Sundays only. My maintenance is very much a boilerplate. It is easy-peasy.... That is the real prize at the end. Figuring out what is worthwhile to you. Because I have simplified it...there is no need to track every day. I'm on auto pilot for the rest of my life, and my spouse is riding shotgun.

Ditto for me too, re: vitamins and Gluten Free (4 years), My drink of choice is good wine also. We live in a fairly famous wine producing region of Canada with lots of international winners, and I am Italian descent with relatives who own a large vinyard & winery in Australia - my maiden name is De Bortoli and the founder Vittorio is my grandpa's ("Nonno") cousin. http://www.australiasfirstfamiliesofwine.com.au/our-wineries.php?De-Bortoli-Wines-4

DH & I have a little wine cellar (never more than 2 dozen bottles at any one time) and we drink about a bottle a week. Alcohol calories can kill you - they go down so easy, interesting website from the UK - National Health Services - you just have to figure out some of the non-familiar terms ie: pork scratchings lol - http://www.nhs.uk/Livewell/alcohol/Pages/calories-in-alcohol.aspx

Liana :)

April 30 Maintainer Menu: I was out all day in town
BREAKFAST Calories Carbs Fat Protein Fiber Sugar
Blue Diamond - Unsweetened Vanilla Almond Milk Updated, 8 oz 40 2 4 1 1 0 
Generic - Banana - Large 8 Inches! ;), 0.8 banana (136 g) 97 25 0 1 3 13 
Nature's Path - Mesa Sunrise Gluten Free Cereal, 3/4 Cup 120 24 1 3 3 4 
Add Food Quick Tools
257 51 5 5 7 17

LUNCH
Cucumber - With peel, raw, 1.25 cup slices 20 5 0 1 1 2 
Danone - Silhouette's Yogurt 0% Pomegranate Blueberry, 100 g 40 6 0 3 0 4 
Generic - Egg Large- Hardboiled, 2 egg 156 1 11 13 0 1 
Pinapple - Fresh Fruit, 0.75 cup (diced) 59 15 0 1 2 11 
Summer Fresh - Hummus Roasted Garlic, 8 tbsp (30g) 240 20 16 8 8 0 
Add Food Quick Tools
515 47 27 26 11 18

DINNER
Fresh - Large White Mushrooms, 4 mushroom 20 4 0 4 0 0 
Veggie - Broccoli (Raw), 1 Cup (91g) chopped 30 6 0 3 2 2 
Onions - Raw, 0.25 medium (2-1/2" dia) 12 3 0 0 0 1 
Generic - Bell Peppers-mixed (Yellow, Orange, Red), 0.33 cup 6 1 0 0 1 1 
Bragg - Liquid Aminos - All Purpose Seasoning From Soy Protein, 2 tsp (2.5ml) 0 4 0 12 0 0 
Saporito - Extra Virgin Olive Oil, 1 tsp (10 ml) 40 0 5 0 0 0 
Maple Leaf - Fully Cooked Sausage Rounds, 2 round (60 g) 200 2 17 9 0 0 
Kuhne - Traditional Barrel Sauerkraut, 3/4 Cup 53 11 0 3 5 6 
Safeway Select - Saskatoon Berry Sorbet (Canada), 125 ml 110 28 0 0 0 24 
Add Food Quick Tools
471 59 22 31 8 34

SNACKS
Atkins Advantage - Peanut Fudge Granola Bar , 1 bar 210 17 10 16 9 1 
Cottage cheese - Lowfat, 2% milkfat, 1 cup (not packed) 203 8 4 31 0 1 
Quaker - Rice Cake - Buttered Popcorn, 1 cake (9g) 35 8 0 1 0 0 
Add Food Quick Tools
448 33 14 48 9 2

Totals 1,691 190 68 110 35 71
Your Daily Goal 1,960 245 65 99 31 74
Remaining 269 55 -3 -11 -4 3

Calories Carbs Fat Protein Fiber Sugar

stephascope
05-01-2014, 10:35 PM
Here was my menu for today:

Breakfast:
2 Freybe Canadian back bacon
2 Silver Hills Little Big Bread toast
1 tbsp almond butter
3/4 cup plain Greek yogurt
200g strawberries

Lunch:
2 cups baby spinach
1/4 cup yellow pepper
1/2 avocado
1/2 can light tuna in water
1 tsp olive oil
1 tsp balsamic vinegar
Snapea Crisps 100 Calorie Pack

Dinner:
2 turkey burger patties
2 cups broccoli
1 tsp coconut oil

Snacks:
Gala Apple
IP Peanut Butter Crunch Bar
1 slice homemade coconut flour bread (only 40 calories and 2 g carbs)

MFP calories: 1497
Jawbone UP Activity Tracker: Total burn 1486 calories

canadjineh
05-03-2014, 11:04 PM
I got accidentally glutened at lunch and have been sick since then... now Sat evening :( Hopefully better soon. Not exactly eating on plan.

BREAKFAST Calories Carbs Fat Protein Fiber Sugar
Ideal Protein - Peach Mango Drink Mix, 1 packet 80 1 0 20 0 1 
Add Food Quick Tools
80 1 0 20 0 1

LUNCH
Deluxe Stir-Fry - Mixed Vegetables, 1 1/2 cup 50 2 0 0 12 0 
Edo Sukiyaki Beef - Thinly Sliced Beef, 75 g 109 14 3 6 1 1 
Huy Fong Foods - Chili Garlic Sauce , 25 g (1 tsp) 0 0 0 0 0 0 
Add Food Quick Tools Whaaaah! They didn't clean the grill before cooking my lunch and I didn't notice.
159 16 3 6 13 1

DINNER
California 1 Cup - Seedless Red Table Grapes, 1 cup 104 27 0 1 1 23 
Cauliflower - Raw, 1 cup 25 5 0 2 3 2 
Grana Padano - Parmesan, 66 gr 253 1 18 24 0 0 
Wine - Table, white, 2 glass (3.5 fl oz) 140 2 0 0 0 0 
Add Food Quick Tools
522 35 18 27 4 25

SNACKS
Generic - Egg Large- Hardboiled, 1 egg 78 1 5 6 0 1 
Vega One - Protein Smoothie - Tropical Tango, 1 scoop 90 4 0 15 1 2 
Add Food Quick Tools
168 5 5 21 1 3

Totals 929 57 26 74 18 30
Your Daily Goal 2,191 274 73 110 34 83
Remaining 1,262 217 47 36 16 53
Calories Carbs Fat Protein Fiber Sugar

65X65
05-04-2014, 06:05 AM
Liana-
Hope you are better today..the risks with eating out at some types of restaurants is sooo tricky. We are so careful where we go...and what we order, but it's never a sure thing is it??

We are quite nervous about our upcoming trip to Mexico. My daughters and I are all used to how we have to travel and order and know what is most often the safest bet...(not always right about that tho' are we???) ...but our 12 YO granddaughter is newly diagnosed and still not healed. She also has seafood, tree nut and a lot of fresh fruit and vegetable allergies. We are taking a lot of food for her with us. My daughter already contacted the resort and the airlines...and we are going to be allowed to pack and even carry on a lot of food (with a Drs letter.) I am still worried. Her parents want her to learn what she has to do to take good care of herself, and international travel is going to be part of her life.

Makes her granny a wreck......I can't stand to see her hurt or be sick. She is my first grandchild, (named after me even) and has the sweetest disposition of all the kids. She always comes and crawls in my bed when we travel or vist them. I will have to be on 24-7 to protect her .. as will all the adults in our group.

How long does it take you to recover? I usually feel it for a few days after an exposure. So does my youngest daughter. We don't know what to expect with this kid..for how long or how bad she might get....

Ruth Ann
05-04-2014, 09:51 AM
What a lucky kid 65 to have all the adults so vigilant about protecting her! Kudos to all of you!

65X65
05-04-2014, 10:16 AM
What a lucky kid 65 to have all the adults so vigilant about protecting her! Kudos to all of you!
Thx RuthAnn..we all carry epi pens when with her...(peanut /nut/shellfish allergy is really serious)...and even the 9 YO sibling has been trained and able to administer. Don't know how my daughter deals with it 24-7 esp when she is away from home at school. This kid carries a cell phone even in a school that does not routinely allow kids to have them in class or during the school day.

SylviesGirl
05-04-2014, 07:03 PM
So, after reading the last couple of pages, I strolled over to MFP and calculated my BMR at my goal weight. Feeling light headed now . . . :faint:

I'll get it together . . . I can do this . . . youch.

canadjineh
05-04-2014, 11:14 PM
Liana-
Hope you are better today..the risks with eating out at some types of restaurants is sooo tricky. We are so careful where we go...and what we order, but it's never a sure thing is it??

We are quite nervous about our upcoming trip to Mexico. My daughters and I are all used to how we have to travel and order and know what is most often the safest bet...(not always right about that tho' are we???) ...but our 12 YO granddaughter is newly diagnosed and still not healed. She also has seafood, tree nut and a lot of fresh fruit and vegetable allergies. We are taking a lot of food for her with us. My daughter already contacted the resort and the airlines...and we are going to be allowed to pack and even carry on a lot of food (with a Drs letter.) I am still worried. Her parents want her to learn what she has to do to take good care of herself, and international travel is going to be part of her life.


How long does it take you to recover? I usually feel it for a few days after an exposure. So does my youngest daughter. We don't know what to expect with this kid..for how long or how bad she might get....

Mexico is actually fairly easy for those of us with gluten problems; where I have to watch is in Europe, and Asia where they use a lot of soy sauce based dishes, and fish sauces can have gluten in too.

I am feeling not too bad this evening but it takes me about 2-3 days to be OK tummy wise, and a week or so for the joint pains to calm down. I usually have no problem at this particular restaurant, but there was a new guy on and he didn't get the big explanation - I just assumed the other cook would fill him in... my bad! I am the only one who can be responsible for my health, I shouldn't have assumed he would understand and I should have supervised while he cleaned the grill & got new utensils :(

At least I don't have to carry an EPI pen for this. It must be hard for your granddaughter & family. I know it takes LOTS of planning. I can carry my own food onto airplanes too with Dr's note - which comes in handy if you are trying to watch your figure anyhow, lol.

Today's menu: DH made breaky for me

BREAKFAST Calories Carbs Fat Protein Fiber Sugar
Blue Diamond - Unsweetened Vanilla Almond Milk Updated, 4 oz 20 1 2 1 1 0 
Prairie Naturals (Canada) - Organic Rice Protein (French Vanilla), 0.9 Scoops (30g) 50 1 0 11 1 0 
Steel Cut - Oatmeal, 0.75 cup cooked 120 10 2 4 3 6 
Amaranth, 0.2 cup 146 26 3 6 6 0 
Fruit - Raisins, 0.0625 cup 33 8 0 0 1 6 
Add Food Quick Tools
369 46 7 22 12 12

LUNCH I kind of grazed while I made dh's sandwich - maybe not a good idea...
Gort's - Extra Aged Raw Milk Gouda, 45 g or 1 oz 180 3 15 11 0 0 
Cook's Baked Ham - Sliced Baked Ham, 0.75 Thick slice 3/8" thick 81 0 4 11 0 0 
Avocado, Raw - Avocado, No Skin or Seed, 0.7 fruit 225 12 20 3 10 1 
Veggie - Broccoli (Raw), 1 Cup (91g) chopped 30 6 0 3 2 2 
Kraft (Canada - Calorie Wise Greek Feta & Oregano Dressing, 2 Tbsp (15ml) 60 2 6 0 0 0 
Tomato - on the Vine, 0.75 Medium Tomato 24 5 0 3 2 4 
Add Food Quick Tools
600 28 45 31 14 7

DINNER Fire Roasted peppers & onions, FRESH LOCAL ASPARAGUS oven roasted in EVOO yaaay + :ink: free range
Generic - Bell Peppers-mixed (Yellow, Orange, Red), 1 cup 18 4 0 0 2 2 
Green Onion - Green Onion Raw (Whole), 0.66 medium (15 g) 3 1 0 0 0 0
Saporito - Extra Virgin Olive Oil, 2 tsp (10 ml) 80 0 9 0 0 0 
Veggie - Asparagus - Asparagus, Fresh, 11.2 spear(s) 3.8 ounces 24 4 0 2 2 0 
Potatoes - Russett, 150 g 120 27 0 3 2 1 
Danone (Canada) - Oikos 0% Greek Yogurt, Plain, 0.2475 cup (175g) 33 3 0 6 0 1 
Generic - Pork Chop - Free Range Hogs, 145 gr grilled/ oven baked 286 0 13 39 0 0 
Safeway Select - Saskatoon Berry Sorbet (Canada), 125 ml 110 28 0 0 0 24
Add Food Quick Tools
674 67 22 50 6 28

SNACKS
Curves - Yogurt & Berry Bliss Protein Bar, 1 bar 180 23 6 13 8 8 
Quaker - Rice Cake - Buttered Popcorn, 2 cake (9g) 70 16 0 2 0 0 
Apples - Raw, with skin, 1 medium (2-3/4" dia) (approx 3 per lb) 72 19 0 0 3 14 
Add Food Quick Tools
322 58 6 15 11 22

Totals 1,965 199 80 118 43 69
Your Daily Goal 1,590 199 53 80 25 60
Remaining -375 0 -27 -38 -18 -9

Calories Carbs Fat Protein Fiber Sugar

Liana (a bit over on MFP suggested levels today, but I have been under fairly often - I should be OK)

65X65
05-05-2014, 09:35 AM
Mexico is actually fairly easy for those of us with gluten problems; where I have to watch is in Europe, and Asia where they use a lot of soy sauce based dishes, and fish sauces can have gluten in too.
THANKS for this...
I am feeling not too bad this evening but it takes me about 2-3 days to be OK tummy wise, and a week or so for the joint pains to calm down.
Interesting...that is also what I experience! The joint problems linger..
I usually have no problem at this particular restaurant, but there was a new guy on and he didn't get the big explanation - I just assumed the other cook would fill him in... my bad! I am the only one who can be responsible for my health, I shouldn't have assumed he would understand and I should have supervised while he cleaned the grill & got new utensils :(

At least I don't have to carry an EPI pen for this. It must be hard for your granddaughter & family. I know it takes LOTS of planning. I can carry my own food onto airplanes too with Dr's note - which comes in handy if you are trying to watch your figure anyhow, lol.



When you didn't post I was worried for you. Some are like the canary in the coal mines....and can spiral dowh hill with very little cross contamination as you well know. My youngest daughter had descended into sprue and it finally took steroid treatment to reverse her immune-response even after 10 months on a GF diet....! So glad you are getting back to you! We adults who have to watch were OK the last few trips to Mexico...but this is a different game with a kid. The food is everywhere...and while we don't want to make her paranoid...her recovery is just underway, and she is very frail. My daughter said the resort was super accommodating on the phone with her and assured her they will do everything to make this part of the trip OK. Some resorts do have a GF area in the buffets now. We tend to do dinner in the ala carte restaurants as a family ...(photo ops for all of us with the kids and each other...dressed up and with sun glow from the long day of being outside and in the water...LOL!)... so keeping our fingers crossed. Again...:D you feel better.

canadjineh
05-05-2014, 01:25 PM
65x65: It was easier for us as adults to eat at the little local restaurants (where most did not speak English), since they didn't try to cater to NA or European type wheat based diets. There were only corn tortillas available and rice & beans and fresh veggies with fresh salsas and fresh fruit and cheese. BUT, of course your gd is also in a difficult position due to anaphylactic shock from food - which is a different ball game altogether.
I've read in several places that it can take up to two years of eating GF for celiacs to have their villi heal again. That's without getting glutened in the meantime of course...

Here's a website for celiactravel.com with the link for 'cook cards' in other languages which inform the cooks of your dietary needs. They are provided free but you can make a donation toward the site as a thank you gesture.
http://www.celiactravel.com/cards/

Also you can get a multi lingual phrase passport from here: http://glutenfreepassport.com/

I hope these help!! (We do travel a lot and they have come in handy to be certain the restaurant/server/cook understands clearly)
Liana


Todays Menu: I went to an Aquafit class today so there were extra calories/fat/carb to play with :)

BREAKFAST Calories Carbs Fat Protein Fiber Sugar
Blue Diamond - Unsweetened Vanilla Almond Milk Updated, 8 oz 40 2 4 1 1 0 
Nature's Path - Mesa Sunrise Gluten Free Cereal, 3/4 Cup 120 24 1 3 3 4 
Prairie Naturals (Canada) - Organic Rice Protein (French Vanilla), 1 Scoops (30g) 55 2 0 12 1 0 
Seeds - Pumpkin and squash seed kernels, dried (pepitas), 0.25 oz hulled (142 seeds) 38 1 3 2 0 0 
Add Food Quick Tools
253 29 8 18 5 4

LUNCH Multitasking during lunch - not one of my better 'menus'
Cauliflower - Raw, 2 cup 50 11 0 4 5 5 
Ip Protein - Broccoli Cheddar Soup, 1 packet (36 g) 130 7 4 18 1 4 
Add Food Quick Tools
180 18 4 22 6 9

DINNER Yummy 'carb-lite meal'
Fresh - Large White Mushrooms, 6 mushroom 30 6 0 6 0 0 
Saporito - Extra Virgin Olive Oil, 1.5 tsp (10 ml) 60 0 7 0 0 0 
Green Onion - Green Onion Raw (Whole), 0.66 medium (15 g) 3 1 0 0 0 0 
Lettuce - Red leaf, raw, 2 cup shredded 9 1 0 1 1 0 
Grana Padano - Parmesan, 50 gr 192 1 14 18 0 0 
Avocado, Raw - Avocado, No Skin or Seed, 0.25 fruit 81 4 7 1 4 0 
Rocky Mountain Grain Products - Hemp Hearts, 0.4 oz (55g, 5 tbsp) 63 1 5 4 1 0 
Brianna's - Bleu Cheese Salad Dressing, 2 Tablespoons 120 5 11 0 0 4 
Salmon / Blue Water Seafoods - Canada - Pacific Salmon Grill Lemon Herb, 1 fillet (89g) 100 0 3 18 0 0 
Nuts - Hazelnuts or filberts, 12 nuts 106 3 10 3 2 1 
Add Food Quick Tools
764 22 57 51 8 5

SNACKS
Cottage cheese - Lowfat, 2% milkfat, 0.5 cup (not packed) 102 4 2 16 0 0 
Quaker - Rice Cake - Buttered Popcorn, 1 cake (9g) 35 8 0 1 0 0 
Danone - Silhouette's Yogurt 0% Pomegranate Blueberry, 100 g 40 6 0 3 0 4 
Mc Donalds - Cafe Latte Small Skim, 260 ml 60 9 0 6 0 8 
Add Food Quick Tools
237 27 2 26 0 12

Totals 1,434 96 71 117 19 30
Your Daily Goal 1,907 239 64 96 30 72
Remaining 473 143 -7 -21 11 42

Calories Carbs Fat Protein Fiber Sugar

canadjineh
05-06-2014, 09:55 PM
BREAKFAST Calories Carbs Fat Protein Fiber Sugar
Powerplant - Chocolate Sprouted Seed Spread, 1 tbsp (26g) 65 6 4 2 2 4
Walden Farms - Peanut Butter Spread - Cdn, 1 Tbs. 0 0 0 0 0 0 
Udi's (Gluten Free) - Ancient Grain Omega-3 Flax & Fibre Bread, 2 slice (58g) 160 22 6 6 6 3 
Raw - Jícama , 1 cup 46 11 0 0 6 2 & tbsp. cinnamon
Add Food Quick Tools
271 39 10 8 14 9

LUNCH Egg & veggie scramble with pepperoni & cuke on the side
Avocado, Raw - Avocado, No Skin or Seed, 0.5 fruit 161 9 15 2 7 1 
Veggie - Broccoli (Raw), 0.75 Cup (91g) chopped 23 4 0 2 2 1 
Fresh - Large White Mushrooms, 6 mushroom 30 6 0 6 0 0 
Green Onion - Green Onion Raw (Whole), 1 medium (15 g) 5 1 0 0 0 0 
Fresh is Best - Salsa - Medium, 60 ml 20 4 0 1 0 2 
Generic - Egg Large- Hardboiled, 2 egg 156 1 11 13 0 1 
Saporito - Extra Virgin Olive Oil, 1.5 tsp (10 ml) 60 0 7 0 0 0 
Cucumber - With peel, raw, 1 cup slices 16 4 0 1 1 2 
Helmut's Sausage Kitchen - Habanero or Jalapeno Pepperoni, 2 stick (50 g) 320 6 26 16 0 6 
Add Food Quick Tools
791 35 59 41 10 13

DINNER
Cloverleaf (Canada - Chunk Light Tuna In Water, 1/2 can, drained 60 0 1 15 0 0 
Lettuce - Red leaf, raw, 1.25 cup shredded 6 1 0 0 0 0 
La Costena - La Costena Salsa Hot, 46.5 g (2tbsp) 15 5 0 0 2 0 
Katryna's - Gluten Free Perogies (Sauerkraut), 6 perogies 220 40 4 4 2 0
Cottage cheese - Lowfat, 2% milkfat, 0.75 cup (not packed) 153 6 3 23 0 1
Add Food Quick Tools
454 52 8 42 4 1

SNACKS Glass of wine while preparing dinner - so relaxing...
Wine - Table, white, 1.5 glass (3.5 fl oz) 105 1 0 0 0 0 
Curves - Yogurt & Berry Bliss Protein Bar, 1 bar 180 23 6 13 8 8 
Add Food Quick Tools
285 24 6 13 8 8

Totals 1,801 150 83 104 36 31
Your Daily Goal 1,664 208 55 84 26 63
Remaining -137 58 -28 -20 -10 32

Calories Carbs Fat Protein Fiber Sugar

Liana:sunny:

canadjineh
05-07-2014, 11:29 PM
Found $5.00 fudge for $.99 and bought it! :eek: DH & I split it for dessert tonight.

BREAKFAST Calories Carbs Fat Protein Fiber Sugar
Danone (Canada) - Oikos 0% Greek Yogurt, Plain, 9/10 cup (175g) 120 10 0 20 0 5 
Strawberries - Raw Strawberries (Fresh) 100 g, 75 g 24 6 0 1 2 4 
Rocky Mountain Grain Products - Hemp Hearts, 0.4 oz (55g, 5 tbsp) 63 1 5 4 1 0 
Add Food Quick Tools
207 17 5 25 3 9

LUNCH Mediterranean Tuna with olives on one side of the plate and Chinese 5 Spice Veggie & Cashew Stirfry on the other side
Cauliflower - Raw, 1.33 cup 33 7 0 3 3 3 
Generic - Bell Peppers-mixed (Yellow, Orange, Red), 1 cup 18 4 0 0 2 2 
Green Onion - Green Onion Raw (Whole), 1 medium (15 g) 5 1 0 0 0 0 
Bragg - Liquid Aminos - All Purpose Seasoning From Soy Protein, 3 tsp (2.5ml) 0 6 0 18 0 0 
Generic - 10 Raw Cashews, 13 pieces 113 6 9 4 1 1 
Saporito - Extra Virgin Olive Oil, 1.5 tsp (10 ml) 60 0 7 0 0 0 
Tonno - Solid Light Genova Tuna-In Olive Oil, 4 oz (56g/about 1/4 cup) 180 0 12 26 0 0 
Mclarens - Manzanilla Olives Stuffed W/Pimento Paste, 7 Olives (15g) 15 0 2 0 0 0 
Add Food Quick Tools
424 24 30 51 6 6

DINNER Chicken Cacciatore sans pasta
Onions - Raw, 0.2 medium (2-1/2" dia) 9 2 0 0 0 1 
Classico - Roasted Portobello Mushroom Pasta Sauce (Canada), 3/4 cup 75 14 2 3 3 8 
Fresh - Large White Mushrooms, 3 mushroom 15 3 0 3 0 0 
Vegetable - Celery Stalk 7 -8" Long (Kym), 1.5 stalk 9 2 0 0 1 1 
Saporito - Extra Virgin Olive Oil, 1 tsp (10 ml) 40 0 5 0 0 0 
Squash - Zucchini, includes skin, raw, 1 cup, chopped 20 4 0 2 1 2 
Raw, Boneless, Skinless - Chicken Breast, 4 ounces (112g) 130 0 1 27 0 0
My Favourite Fudge - Mint Chocolate Fudge, 72 g 193 52 11 2 2 43 
Add Food Quick Tools
491 77 19 37 7 55

SNACKS
Nuts - Macadamia nuts, raw, 1.5 oz (10-12 kernels) 305 6 32 3 4 2 
Strawberries - Raw Strawberries (Fresh) 100 g, 20 g 6 2 0 0 0 1 
Curves - Yogurt & Berry Bliss Protein Bar, 1 bar 180 23 6 13 8 8 
Add Food Quick Tools
491 31 38 16 12 11

Totals 1,613 149 92 129 28 81
Your Daily Goal 1,986 249 66 100 31 75
Remaining 373 100 -26 -29 3 -6
Calories Carbs Fat Protein Fiber Sugar

Liana

hope2781
05-08-2014, 12:07 PM
hey guys.. I am on Phase 1 and was wondering what kind of food would I eat when in maintenance mode. I am an Indian and I was wondering if Dal and roti will be a good combination for lunch and dinner? I was a very heavy rice eater and thanks to IP I don't have any cravings for rice anymore but I was worried if I start eating curries and roti I will gain weight.
Here is the recipe for dal and roti you can advise me if having them will be disastrous.
Toamato Dal:
Toor dal ( Indian Lentils) - 1 cup
Tomatoes - 2 chopped into medium
Jalapenos - 1 (depending on your spice level)
Cilantro - 2 tbsp
oil - 2 tbsp
Mustard seeds - 1/2 tbsp
Cumin seeds - 1/2 tbsp

Wash the dal and add the dal,tomatoes to a pressure cooker until they are completely cooked.
Add little salt and in another pan add oil and after it's heated up add mustard seeds and let them splatter and then add cumin seeds , cilantro and add this oil mixture to dal.

Roti:
Wheat flour - 2 or 3 cups
water - may be 1 cup to make it a good dough

Add water to wheat flour and make it into a nice dough. The dough shouldn't be too watery. You should be able to make little balls and roll them into round roti. Warm up a pan and roast the roti until the dough is cooked. Some people apply some oil to roti or add some oil to roti to make the roti's more tasty.
You can cut some onions and add some lemon, pinch of salt and pepper and take them with roti and dal. It tastes really good.

Dal is protein, oil is fat and roti is carbs. I was wondering if this can be consumed during maintenance phase?

canadjineh
05-08-2014, 03:05 PM
hey guys.. I am on Phase 1 and was wondering what kind of food would I eat when in maintenance mode. I am an Indian and I was wondering if Dal and roti will be a good combination for lunch and dinner? I was a very heavy rice eater and thanks to IP I don't have any cravings for rice anymore but I was worried if I start eating curries and roti I will gain weight.
Here is the recipe for dal and roti you can advise me if having them will be disastrous.
Toamato Dal:
Toor dal ( Indian Lentils) - 1 cup
Tomatoes - 2 chopped into medium
Jalapenos - 1 (depending on your spice level)
Cilantro - 2 tbsp
oil - 2 tbsp
Mustard seeds - 1/2 tbsp
Cumin seeds - 1/2 tbsp

Wash the dal and add the dal,tomatoes to a pressure cooker until they are completely cooked.
Add little salt and in another pan add oil and after it's heated up add mustard seeds and let them splatter and then add cumin seeds , cilantro and add this oil mixture to dal.

Roti:
Wheat flour - 2 or 3 cups
water - may be 1 cup to make it a good dough

Add water to wheat flour and make it into a nice dough. The dough shouldn't be too watery. You should be able to make little balls and roll them into round roti. Warm up a pan and roast the roti until the dough is cooked. Some people apply some oil to roti or add some oil to roti to make the roti's more tasty.
You can cut some onions and add some lemon, pinch of salt and pepper and take them with roti and dal. It tastes really good.

Dal is protein, oil is fat and roti is carbs. I was wondering if this can be consumed during maintenance phase?

I cook & eat Indian a lot (I am gluten free) and this is a perfect meal for your fat-light meal in maintenance. You may want to add a few other low carb veggies in with this meal for more vitamins. Just watch the amount of oil or ghee you use with the roti and if you can, lower the amount of fat in the recipe by 1/2. I don't do roti because of the wheat - I use chickpea flour 'breads' - but those are higher carb foods with little fat. If you use yogourt for a raita or to mix into your egg/meat curries, try to make it 0-2% max fat. There is actually a forum thread for IP Indian style - me and a few others are on it although I think they are still on IP1. Sorry I can't think of the name of the thread off hand, but I will look & post here and you can do a search.

Liana

"Indians on IP" - found it!!!

hope2781
05-08-2014, 03:40 PM
Thanks so much for your post. I was so eager to hear this from someone in maintenance phase. Now I can sleep better at nights :-)
I will search for the thread. Thanks again

canadjineh
05-08-2014, 09:24 PM
BREAKFAST Calories Carbs Fat Protein Fiber Sugar
Blue Diamond - Unsweetened Vanilla Almond Milk Updated, 8 oz 40 2 4 1 1 0 
Garden of Life Raw Protein-cacao Kiss - Protein Powder, 26 grams 90 5 1 18 4 1 
Nature's Path - Mesa Sunrise Gluten Free Cereal, 3/4 Cup 120 24 1 3 3 4
Strawberries - Raw Strawberries (Fresh) 100 g, 40 g 13 3 0 0 1 2 
Add Food Quick Tools
263 34 6 22 9 7

LUNCH My higher fat/lower carb meal
Grana Padano - Parmesan, 50 gr 192 1 14 18 0 0 
Helmut's Sausage Kitchen - Habanero or Jalapeno Pepperoni, 1 stick (50 g) 160 3 13 8 0 3 
Brianna's - Bleu Cheese Salad Dressing, 2.5 Tablespoons 150 6 14 0 0 5 
O Organic's Fresh Herb Salad - Herb Salad, 2.25 cups 11 2 0 1 2 1 
Raw - Jícama , 0.5 cup 23 5 0 0 3 1 
Yoplait Source Yogurt - 0% Pineapple-Coconut-Banana, 100 g 35 5 0 4 0 4
Add Food Quick Tools
571 22 41 31 5 14

DINNER Indian style after discussion on the forum earlier, lol. Higher carb/lower fat meal.
Royal - White Basmati Rice, 0.9975 cup prepared 200 47 0 4 0 0 
Generic - Bell Peppers-mixed (Yellow, Orange, Red), 1 cup 18 4 0 0 2 2 
Generic - Egg Large- Hardboiled, 2 egg 156 1 11 13 0 1 
Green Onion - Green Onion Raw (Whole), 1 medium (15 g) 5 1 0 0 0 0 
Vegetable - Celery Stalk 7 -8" Long (Kym), 1 stalk 6 1 0 0 1 1 
Veggie - Broccoli (Raw), 0.5 Cup (91g) chopped 15 3 0 1 1 1 
Tasty Bite - Madras Lentils, 3/8 pack (5 oz/142.5 g) 113 10 5 5 4 2 
Apples - Raw, with skin, 0.66 medium (2-3/4" dia) (approx 3 per lb) 47 13 0 0 2 9 
Add Food Quick Tools
560 80 16 23 10 16

SNACKS
Apples - Raw, with skin, 0.66 medium (2-3/4" dia) (approx 3 per lb) 47 13 0 0 2 9 
Nuts - Hazelnuts or filberts, 10 nuts 88 2 9 2 1 1 
Add Food Quick Tools
135 15 9 2 3 10

Totals 1,529 151 72 78 27 47
Your Daily Goal 1,590 199 53 80 25 60
Remaining 61 48 -19 2 -2 13

Calories Carbs Fat Protein Fiber Sugar

Liana

canadjineh
05-09-2014, 11:33 PM
I didn't quite hit the right fat level today at dinner, I should have used nuts that were fattier with less carb than cashews.

BREAKFAST Calories Carbs Fat Protein Fiber Sugar
Old Dutch - Restaurante Lightly Salted Bite Size Rounds Tortilla Chips, 9.75 chips (50g) 65 8 3 1 1 0  finished off the bag, don't ask, lol.
Strawberries - Raw Strawberries (Fresh) 100 g, 40 g 13 3 0 0 1 2 
Udi's (Gluten Free) - Ancient Grain Omega-3 Flax & Fibre Bread, 2 slice (58g) 160 22 6 6 6 3 
Lucerne - 0.4% Dry Curd Cottage Cheese, 3/4 cup 165 3 1 33 0 3 
Add Food Quick Tools
403 36 10 40 8 8

LUNCH Cleaning leftovers out of the fridge.
Fresh - Large White Mushrooms, 6 mushroom 30 6 0 6 0 0 
Green Onion - Green Onion Raw (Whole), 2 medium (15 g) 10 2 0 1 1 1 
Saporito - Extra Virgin Olive Oil, 1 tsp (10 ml) 40 0 5 0 0 0 
Vegetable - Celery Stalk 7 -8" Long (Kym), 1.5 stalk 9 2 0 0 1 1 
Bragg - Liquid Aminos - All Purpose Seasoning From Soy Protein, 3 tsp (2.5ml) 0 6 0 18 0 0 
Huy Fong Foods - Chili Garlic Sauce , 25 g (1 tsp) 0 0 0 0 0 0 
Royal - White Basmati Rice, 0.9975 cup prepared 200 47 0 4 0 0 
Generic - Egg Large- Hardboiled, 2 egg 156 1 11 13 0 1 
Generic - Banana - Large 8 Inches! ;), 0.75 banana (136 g) 91 23 0 1 3 12
Add Food Quick Tools
536 87 16 43 5 15

DINNER A little too low on my fat ratio - I could have done without the carrots this round
Lilydale - Turkey Breasts (Oven Roasted, Seasoned, Carved), 0.25 container (27 strips (50g) ea.) 158 2 3 32 0 2 
Onions - Raw, 0.5 medium (2-1/2" dia) 23 6 0 1 1 2 
Saporito - Extra Virgin Olive Oil, 1 tsp (10 ml) 40 0 5 0 0 0 
Vegetable - Celery Stalk 7 -8" Long (Kym), 1.5 stalk 9 2 0 0 1 1 
Fresh - Large White Mushrooms, 1 mushroom 5 1 0 1 0 0 
Generic - Baby-Cut Carrots, 17.5 carrots (85g) 3oz 38 9 0 1 3 5 
Generic - Bell Peppers-mixed (Yellow, Orange, Red), 0.5 cup 9 2 0 0 1 1 
Generic - 10 Raw Cashews, 20 pieces 174 10 14 6 1 2 
Thai Kitchen - Green Curry Simmer Sauce, 1/2 cup 90 8 6 1 0 5 
Grana Padano - Parmesan, 30 gr 115 1 8 11 0 0 
Add Food Quick Tools
661 41 36 53 7 18

SNACKS
Tonno - Solid Light Genova Tuna-In Olive Oil, 4 oz (56g/about 1/4 cup) 180 0 12 26 0 0 
Patak's - Lime Indian Style Pickle - Canada, 1.5 tablespoons 53 2 5 1 1 1
Add Food Quick Tools
233 2 17 27 1 1

Totals 1,833 166 79 163 21 42
Your Daily Goal 1,739 218 58 87 27 66
Remaining -94 52 -21 -76 6 24

Calories Carbs Fat Protein Fiber Sugar

Liana

canadjineh
05-11-2014, 02:18 AM
BREAKFAST Calories Carbs Fat Protein Fiber Sugar
Blue Diamond - Unsweetened Vanilla Almond Milk Updated, 6 oz 30 2 3 1 1 0 
Generic - Banana - Large 8 Inches!, 0.75 banana (136 g) 91 23 0 1 3 12
Prairie Naturals (Canada) - Organic Rice Protein (French Vanilla), 1 Scoops (30g) 55 2 0 12 1 0 
Nature's Path - Mesa Sunrise Gluten Free Cereal, 3/4 Cup 120 24 1 3 3 4
Add Food Quick Tools
296 51 4 17 8 16

LUNCH
Helmut's Sausage Kitchen - Habanero or Jalapeno Pepperoni, 2 stick (50 g) 320 6 26 16 0 6 
O Organic's Fresh Herb Salad - Herb Salad, 1.5 cups 8 2 0 1 1 1 
Kraft - Raspberry Vinegrette Dressing, 1 tbsp 15ml 30 3 2 0 0 3 
Udi's (Gluten Free) - Ancient Grain Omega-3 Flax & Fibre Bread, 1 slice (58g) 80 11 3 3 3 2 
Gort's - Extra Aged Raw Milk Gouda, 60 g or 1 oz 240 4 20 14 0 0 
Apples - Raw, with skin, 0.66 medium (2-3/4" dia) (approx 3 per lb) 47 13 0 0 2 9 
Add Food Quick Tools
725 39 51 34 6 21

DINNER Berber Turkey Burgers (say it three times fast, lol) with the egg/cereal/bread, and a cucumber/zucchini/mint raita
Cucumber - With peel, raw, 0.5 cup slices 8 2 0 0 0 1 
Squash - Zucchini, includes skin, raw, 0.5 cup, chopped 10 2 0 1 1 1 
Vegetable - Celery Stalk 7 -8" Long (Kym), 3 stalk 18 4 0 1 2 2 
Yogurt Astro Original - 2% Plain Yogurt, 1 cup 140 12 5 12 0 8 
Generic - Egg Large- Hardboiled, 0.5 egg 39 0 3 3 0 0 
Irene's - Cheese & Onion Bread - gluten free, 0.5 slice 60 9 3 3 3 2 
Nature's Path - Mesa Sunrise Gluten Free Cereal, 3/8 Cup 60 12 1 2 2 2 
Lilydale - Extra Lean Ground Turkey, 100 g 120 0 5 19 0 0 
Add Food Quick Tools
455 41 17 41 8 16

SNACKS
the Simply Bar - Lemon Coconut (Canada), 1 Bar (40 g) 160 16 4 16 4 3
Add Food Quick Tools
160 16 4 16 4 3

Totals 1,636 147 76 108 26 56
Your Daily Goal 1,590 199 53 80 25 60
Remaining -46 52 -23 -28 -1 4

Calories Carbs Fat Protein Fiber Sugar

Liana

65X65
05-11-2014, 09:19 AM
46235

Just wanted to share my brunch/breakfast photo from this AM..

I eat my poached egg on a salad...Look at mine next to my dh's plate...LOL...

Breakfast Calories Carbs Fat Protein Sodium Sugar Oil - Olive, 1 tsp (http://www.myfitnesspal.com/food/diary/kaegea#) 40 0 5 0 0 0
Cucumber - With peel, raw, 0.13 cup slices (http://www.myfitnesspal.com/food/diary/kaegea#) 2 0 0 0 0 0
Bell Pepper Raw - Red, 0.25 med pepper (approx 2-3/4" long, 2-1/2" dia) (http://www.myfitnesspal.com/food/diary/kaegea#) 8 2 0 0 1 1
Strawberries - Raw, 0.5 cup, halves (http://www.myfitnesspal.com/food/diary/kaegea#) 24 6 0 1 1 4
Salad Greens - Spring Mix, 85 g (http://www.myfitnesspal.com/food/diary/kaegea#) 20 3 0 2 50 0
Jumbo - Egg*, 1 egg (http://www.myfitnesspal.com/food/diary/kaegea#) 90 0 6 8 90 0
Cottage cheese - Lowfat, 2% milkfat, 0.3 cup (not packed) (http://www.myfitnesspal.com/food/diary/kaegea#) 61 2 1 9 275 0
Avacado - Fresh, 1 tblspoon (http://www.myfitnesspal.com/food/diary/kaegea#) 23 0 2 0 0 0
Add Food (http://www.myfitnesspal.com/user/kaegea/diary/add?meal=0) Quick Tools (http://www.myfitnesspal.com/food/diary/kaegea#quick_tools_0)
268 13 14 20 417 5


I have 932 total calories for the rest of the day. Will have a salad with a few (2-3) oz protein midday and we are having ribs with a green salad and marinated green beans for dinner. If I don't cave to any between meal stuff today...maybe a glass of wine with/before dinner?
Celebrating being a mom of 2 daughters and 4 granddaughters today!

Cheers to all you moms and grandmoms!

canadjineh
05-11-2014, 10:05 PM
46235

Just wanted to share my brunch/breakfast photo from this AM..

I eat my poached egg on a salad...Look at mine next to my dh's plate...LOL...

I have 932 total calories for the rest of the day. Will have a salad with a few (2-3) oz protein midday and we are having ribs with a green salad and marinated green beans for dinner. If I don't cave to any between meal stuff today...maybe a glass of wine with/before dinner?
Celebrating being a mom of 2 daughters and 4 granddaughters today!

Cheers to all you moms and grandmoms!

LOL I bet he is jealous of your humongous breaky, hahahah! Looks yummy!

My Maint Menu today:

BREAKFAST Calories Carbs Fat Protein Fiber Sugar
Irene's - Cheese & Onion Bread - gluten free, 1 slice 120 18 5 6 5 3 
Lucerne - 0.4% Dry Curd Cottage Cheese, 1 cup 220 4 1 44 0 4 
Apples - Raw, with skin, 1.25 medium (2-3/4" dia) (approx 3 per lb) 90 24 0 0 4 18 
Add Food Quick Tools
430 46 6 50 9 25

LUNCH Carb-lite meal
O Organic's Fresh Herb Salad - Herb Salad, 2.0 cups 10 2 0 1 1 1 
Grana Padano - Parmesan, 60 gr 230 1 17 22 0 0 
Uncle Ben's Bistro Express (Canada) - Quinoa and Brown Rice With Garlic Flavour, 93.75 mL (90 g) 98 18 2 2 2 0 
Simply Food Caesar Dressing - Caesar Dressing, 30 ml 120 2 12 1 0 0 
Nuts - Raw Walnuts, 0.25 cup shelled (50 halves - 100g) 164 4 16 4 2 1 
Add Food Quick Tools
622 27 47 30 5 2

DINNER Fat-lite meal
Glutino - Gluten Free Pizza - Spinach and Feta, 1 pizza 370 47 17 9 2 1 
Generic - Bell Peppers-mixed (Yellow, Orange, Red), 0.33 cup 6 1 0 0 1 1
Healthy Ones - Black Forest Ham - Deli Thin Sliced - Extra Lean, 1.5 Slices (54g) 15 0 0 3 0 0 
Raspberries - Raw, 1.5 cup 96 22 1 2 12 8 
Generic - Banana - Large 8 Inches! ;), 0.5 banana (136 g) 61 16 0 1 2 8 
Grana Padano - Parmesan, 20 gr 77 0 6 7 0 0 
Add Food Quick Tools
625 86 24 22 17 18

SNACKS
Vega One - Protein Smoothie - Tropical Tango, 1 scoop 90 4 0 15 1 2 
Add Food Quick Tools
90 4 0 15 1 2

Totals 1,767 163 77 117 32 47
Your Daily Goal 1,828 229 61 92 29 69
Remaining 61 66 -16 -25 -3 22

Calories Carbs Fat Protein Fiber Sugar

canadjineh
05-13-2014, 11:13 PM
Rough night's sleep last night, last time I rolled over to look at the clock it was 12:30, then I woke up for good this morning at 4 am *sigh*
:( :faint: :tired:

It made for a day when I just wanted to eat out of the fridge and not plan or cook... not a good idea, but whatever. Tomorrow is another day...
That's OK, according to MFP if I keep eating like this every day I will weigh 132.8 lbs in 5 weeks - still at goal, lol. :goodscale

BREAKFAST Calories Carbs Fat Protein Fiber Sugar
Vega One - Protein Smoothie - Tropical Tango, 1 scoop 90 4 0 15 1 2 
Lindt Excellence - (Canada) 70% Dark Chocolate 100 g Bar, 9.99 squares 533 33 40 7 7 27 I have no comment... :o
Add Food Quick Tools
623 37 40 22 8 29

LUNCH Getting rid of the leftover pasta from last night
La Costena - La Costena Salsa Hot, 124 g (2tbsp) 40 12 0 0 4 0 
Lucerne - 0.4% Dry Curd Cottage Cheese, 5/8 cup 138 3 1 28 0 3 
Silani - Ricotta Extra Smooth 6%, 5 tbsp (75g) 80 3 5 5 0 3 
Rizopia Brown Rice Pasta (Canada - Fusilli, 2 oz (56g) 200 43 1 5 2 0 
Add Food Quick Tools
458 61 7 38 6 6

DINNER Southwest Style Salad - my creation - all veg cooked with the meat & salsa and piled on the lettuce, except for avocado chunked on top
Lettuce - Red leaf, raw, 2 cup shredded 9 1 0 1 1 0 
Generic - Ground Buffalo Meat, 4 oz 190 0 11 28 0 0 
La Costena - La Costena Salsa Hot, 124 g (2tbsp) 40 12 0 0 4 0 
Onions - Raw, 0.4 medium (2-1/2" dia) 18 4 0 0 1 2 
Vegetable - Celery Stalk 7 -8" Long (Kym), 1.5 stalk 9 2 0 0 1 1 
Generic - Bell Peppers-mixed (Yellow, Orange, Red), 0.5 cup 9 2 0 0 1 1 
Avocado, Raw - Avocado, No Skin or Seed, 0.5 fruit 161 9 15 2 7 1 
Old Dutch - Restaurante Lightly Salted Bite Size Rounds Tortilla Chips, 9.75 chips (50g) 65 8 3 1 1 0 
Yogurt Astro Original - 2% Plain Yogurt, 1/4 cup 35 3 1 3 0 2 
President's Choice - Roasted Red Pepper Dip, 30 g / 2tbsp 80 3 7 1 1 1 
Mclarens - Manzanilla Olives Stuffed W/Pimento Paste, 3.15 Olives (15g) 7 0 1 0 0 0 
Add Food Quick Tools
623 44 38 36 17 8

SNACKS
Gort's - Extra Aged Raw Milk Gouda, 60 g or 1 oz 240 4 20 14 0 0 
Add Food Quick Tools
240 4 20 14 0 0

Totals 1,944 146 105 110 31 43
Your Daily Goal 1,776 222 59 89 28 67
Remaining -168 76 -46 -21 -3 24

Calories Carbs Fat Protein Fiber Sugar

Liana

Keep up the good work, Maintainers and WannaBe's! :cloud9:

Justmetwo
05-14-2014, 07:19 PM
Thanks everyone for the information. I am half way through P2 and hate to say getting a bit nervous. Taking the weight off seemed to be the easy part. Changing my life styles without changing my work habits is going to be the challenge as I work at a very stressful job. Any and all suggestions for meals are greatly appreciated.

vachinyc
05-14-2014, 08:31 PM
Rough night's sleep last night, last time I rolled over to look at the clock it was 12:30, then I woke up for good this morning at 4 am *sigh*
:( :faint: :tired:

It made for a day when I just wanted to eat out of the fridge and not plan or cook... not a good idea, but whatever. Tomorrow is another day...
That's OK, according to MFP if I keep eating like this every day I will weigh 132.8 lbs in 5 weeks - still at goal, lol.


Sorry about the lack of sleep. That happens to me too and it is harder to make the best choices those days. Re MFP...Ha ha ha...love it!

canadjineh
05-14-2014, 11:17 PM
BREAKFAST Calories Carbs Fat Protein Fiber Sugar
Irene's - Cheese & Onion Bread - gluten free, 1 slice 120 18 5 6 5 3 
Cloverleaf (Canada - Chunk Light Tuna In Water, 1 can, drained 120 0 1 30 0 0 
Patak's - Lime Indian Style Pickle - Canada, 1.5 tablespoons 53 2 5 1 1 1
Yogurt Astro Original - 2% Plain Yogurt, 0.075 cup 11 1 0 1 0 1 
Add Food Quick Tools
304 21 11 38 6 5

LUNCH Protein & carb meal
Garden of Life Raw Protein-cacao Kiss - Protein Powder, 13 grams 45 3 1 9 2 1 
Prairie Naturals (Canada) - Organic Rice Protein (French Vanilla), 1 Scoops (30g) 55 2 0 12 1 0 
Tomato - on the Vine, 1 Medium Tomato 32 7 0 4 2 5 
Generic - Banana - Large 8 Inches, 1 banana (136 g) 121 31 0 2 4 17 
Quick Added Calories, 75 calories 75 0 0 0 0 0 A few tbsp. of leftover veg & meat from last night's dinner - fridge cleaning lol.
Add Food Quick Tools
328 43 1 27 9 23

DINNER "How much fat can I fit in this meal?"
Saporito - Extra Virgin Olive Oil, 1 tsp (10 ml) 40 0 5 0 0 0 
Veggie - Asparagus - Asparagus, Fresh, 11.2 spear(s) 3.8 ounces 24 4 0 2 2 0 
Cucumber - With peel, raw, 1.5 cup slices 23 6 0 1 1 3 
Yogurt Astro Original - 2% Plain Yogurt, 1/2 cup 70 6 3 6 0 4 
Olympic - Krema Greek Yogurt 11% Plain, 3/8 cup (175g) 125 6 10 4 0 6
Generic - Sole Fish Fillet, 140 g 112 0 1 0 0 0 
Kraft - Real Mayonnaise, 1 tbsp 100 0 11 0 0 0 
Cloverleaf (Canada) - Grated Parmesan Cheese, 2 tbsp (15g) 60 0 5 6 0 0
Add Food Quick Tools
554 22 35 19 3 13

SNACKS
Atkins Advantage - Peanut Fudge Granola Bar, 1 bar 200 19 10 15 9 1 
Add Food Quick Tools
200 19 10 15 9 1

Totals 1,386 105 57 99 27 42
Your Daily Goal 1,740 218 58 88 27 66
Remaining 354 113 1 -11 0 24

Calories Carbs Fat Protein Fiber Sugar

Liana :hot:
It was 26C here today & sunny, stinkin' hot - I'm so not used to this yet.

canadjineh
05-15-2014, 09:17 PM
BREAKFAST Calories Carbs Fat Protein Fiber Sugar
Blue Diamond - Unsweetened Vanilla Almond Milk Updated, 8 oz 40 2 4 1 1 0 
Nature's Path - Mesa Sunrise Gluten Free Cereal, 3/4 Cup 120 24 1 3 3 4 
Raspberries - Raw, 0.75 cup 48 11 1 1 6 4 
Add Food Quick Tools
208 37 6 5 10 8

LUNCH Flavoured Cottage cheese & a stirfry
Lucerne - 0.4% Dry Curd Cottage Cheese, 3/4 cup 165 3 1 33 0 3 
President's Choice - Roasted Red Pepper Dip, 45 g / 2tbsp 120 5 11 2 2 2 
Fresh - Large White Mushrooms, 2 mushroom 10 2 0 2 0 0 
Generic - Baby-Cut Carrots, 14 carrots (85g) 3oz 30 7 0 1 2 4 
Onions - Raw, 0.2 medium (2-1/2" dia) 9 2 0 0 0 1 
Squash - Zucchini, includes skin, raw, 1.75 cup, chopped 35 7 0 3 2 4 
Bragg - Liquid Aminos - All Purpose Seasoning From Soy Protein, 2 tsp (2.5ml) 0 4 0 12 0 0 
Huy Fong Foods - Chili Garlic Sauce , 10 g (1 tsp) 0 0 0 0 0 0 
Saporito - Extra Virgin Olive Oil, 1 tsp (10 ml) 40 0 5 0 0 0 
Generic - Banana - Large 8 Inches! ;), 0.75 banana (136 g) 91 23 0 1 3 12
Add Food Quick Tools
500 53 17 54 9 26

DINNER Didn't feel like fussing
Generic - Egg Large- Hardboiled, 2 egg 156 1 11 13 0 1 
Lilydale - Chicken Breakfast Sausage, 4 sausages 260 2 22 14 0 0 
Raspberries - Raw, 0.5 cup 32 7 0 1 4 3 
Add Food Quick Tools
448 10 33 28 4 4

SNACKS
Nuts - Hazelnuts or filberts, 13 nuts 114 3 11 3 2 1 
Quaker - Rice Cake - Buttered Popcorn, 2 cake (9g) 70 16 0 2 0 0 
Armstrong Light - Old Cheddar Cheese, 60 g 180 0 12 16 0 0 
Add Food Quick Tools
364 19 23 21 2 1

Totals 1,520 119 79 108 25 39
Your Daily Goal 1,590 199 53 80 25 60
Remaining 70 80 -26 -28 0 21
Calories Carbs Fat Protein Fiber Sugar

Have a Great evening all! Off to an RCMP Citizens Patrol meeting.
Liana

canadjineh
05-16-2014, 09:35 PM
BREAKFAST Calories Carbs Fat Protein Fiber Sugar
Generic - Banana - Large 8 Inches!, 0.75 banana (136 g) 91 23 0 1 3 12 
Wendy's (Canada) - Chocolate Frosty, Small, 212 g 300 49 8 7 0 42 
Add Food Quick Tools Frosty was actually last night's emotional slip up
391 72 8 8 3 54

LUNCH Picked up at Safeway for my First Aid course lunch
Greek Salad - Tomatoes, Cucumbers, Feta Cheese,, 2 c 129 7 11 3 0 0 
Kraft (Canada - Calorie Wise Greek Feta & Oregano Dressing, 2 Tbsp (15ml) 60 2 6 0 0 0 
Primo Taglio - Oven Roasted Chicken Breast - Deli Slices, 3.99 slices (50g) 67 0 1 13 0 0 
Gort's - Extra Aged Raw Milk Gouda, 15 g or 1 oz 60 1 5 4 0 0 
Fresh - Large White Mushrooms, 3 mushroom 15 3 0 3 0 0 
Add Food Quick Tools
331 13 23 23 0 0

DINNER Not the best carb/fat ratio, but cleaning out the freezer
Katryna's - Gluten Free Perogies (Sauerkraut), 3.99 perogies 146 27 3 3 1 0 
Cucumber - With peel, raw, 1.25 cup slices 20 5 0 1 1 2 
President's Choice - Roasted Red Pepper Dip, 30 g / 2tbsp 80 3 7 1 1 1 
Yogurt Astro Original - 2% Plain Yogurt, 3/8 cup 53 5 2 5 0 3 
Schneiders Country Naturals - Hot Dog, 114 g per 1 hotdog 300 3 33 18 0 3 
Armstrong Light - Old Cheddar Cheese, 19.98 g 60 0 4 5 0 0 
Add Food Quick Tools
659 43 49 33 3 9

SNACKS
Lucerne - 0.4% Dry Curd Cottage Cheese, 1/2 cup 110 2 1 22 0 2 
President's Choice - Roasted Red Pepper Dip, 15 g / 2tbsp 40 2 4 1 1 1 
Quaker - Rice Cake - Buttered Popcorn, 1 cake (9g) 35 8 0 1 0 0 
Danone (Canada) - Oikos 0% Greek Yogurt, Plain, 3/4 cup (175g) 100 8 0 17 0 4 
Add Food Quick Tools
285 20 5 41 1 7

Totals 1,666 148 85 105 7 70
Your Daily Goal 1,590 199 53 80 25 60
Remaining -76 51 -32 -25 18 -10
Calories Carbs Fat Protein Fiber Sugar

Have a great weekend everyone! Enjoy yourself with friends & family :cool:

Liana

Ruth Ann
05-17-2014, 07:18 AM
Liana: I love the chocolate frosty for breakfast! Now I want one this morning!

canadjineh
05-17-2014, 10:38 PM
Liana: I love the chocolate frosty for breakfast! Now I want one this morning!

Sorry Ruth Ann, bad influence, lol. Don't look at today's menu... but I did a huge amount of exercise today, so there is an excuse. Still, more carbs than I have had for a very long time...

BREAKFAST Calories Carbs Fat Protein Fiber Sugar
Danone (Canada) - Oikos 2% Greek Yogurt, Plain, 0.495 cup 86 5 2 11 0 3 Raspberries - Raw, 0.66 cup 42 10 1 1 5 4 
Rogers - Steel Cut Porridge Oats, 2/5 cup dry 130 22 1 6 5 0 
Add Food Quick Tools
258 37 4 18 10 7

LUNCH
Home Made - Donair Salad- Chicken Breast, Romaine Lettuce, Roma Tomatoes, Tzaziki, 327 g 560 9 11 58 2 2 
Frank's - Red Hot Sauce - Original Cayenne Pepper Sauce, 3 tsp (5mL) 3 0 0 0 0 0 
Add Food Quick Tools
563 9 11 58 2 2

DINNER
Generic - Egg Large- Hardboiled, 0.5 egg 39 0 3 3 0 0 
Generic - Ground Buffalo Meat, 6 oz 285 0 17 41 0 0 
Green Onion - Green Onion Raw (Whole), 1 medium (15 g) 5 1 0 0 0 0 
Irene's - Cheese & Onion Bread - gluten free, 0.8 slice 96 14 4 5 4 2 
Uncle Ben's Bistro Express (Canada) - Quinoa and Brown Rice With Garlic Flavour, 93.75 mL (90 g) 98 18 2 2 2 0 
Cucumber - With peel, raw, 1 cup slices 16 4 0 1 1 2 
Olympic - Krema Greek Yogurt 11% Plain, 3/4 cup (175g) 250 12 19 7 0 11
Yogurt Astro Original - 2% Plain Yogurt, 1/4 cup 35 3 1 3 0 2 
Add Food Quick Tools
824 52 46 62 7 17

SNACKS
Homemade - Gluten Free Chocolate Cake, 1 Piece 342 68 8 3 0 50 
Armstrong Light - Old Cheddar Cheese, 75 g 225 0 15 20 0 0 
Old Dutch - Restaurante Lightly Salted Bite Size Rounds Tortilla Chips, 19.5 chips (50g) 130 16 7 2 2 0 
President's Choice - Roasted Red Pepper Dip, 30 g / 2tbsp 80 3 7 1 1 1 
Add Food Quick Tools
777 87 37 26 3 51

Totals 2,422 185 98 164 22 77
Your Daily Goal 2,852 357 95 143 45 108
Remaining 430 172 -3 -21 23 31

Calories Carbs Fat Protein Fiber Sugar

Went rollerblading/skating for an hour and then backpacking on trails for 2 hrs. with dh so I deserve the extra today! :running::lifter:

Liana (at this rate MFP says I will weigh 128 lbs in 5 weeks - hah, not likely to continue like this.)

Ruth Ann
05-18-2014, 07:57 AM
Sorry Ruth Ann, bad influence, lol. Don't look at today's menu... but I did a huge amount of exercise today, so there is an excuse. Still, more carbs than I have had for a very long time...

What fun is it being an adult if you can't have ice cream for breakfast every once in awhile?

canadjineh
05-18-2014, 10:47 PM
BREAKFAST Calories Carbs Fat Protein Fiber Sugar
Garden of Life Raw Protein-cacao Kiss - Protein Powder, 13 grams 45 3 1 9 2 1 
Prairie Naturals (Canada) - Organic Rice Protein (French Vanilla), 1 Scoops (30g) 55 2 0 12 1 0 
Add Food Quick Tools A bit of P1 today for a "smarten up."
100 5 1 21 3 1

LUNCH Stir fry & P1 soup
Saporito - Extra Virgin Olive Oil, 1 tsp (10 ml) 40 0 5 0 0 0 
Squash - Zucchini, includes skin, raw, 1.75 cup, chopped 35 7 0 3 2 4 
Fresh - Large White Mushrooms, 4 mushroom 20 4 0 4 0 0 
Green Onion - Green Onion Raw (Whole), 3 medium (15 g) 15 3 0 1 1 1 
Radishes - Raw, 0.25 cup slices 5 1 0 0 0 1 
Bragg - Liquid Aminos - All Purpose Seasoning From Soy Protein, 2 tsp (2.5ml) 0 4 0 12 0 0 
Frank's - Red Hot Sauce - Original Cayenne Pepper Sauce, 3 tsp (5mL) 3 0 0 0 0 0 
Ip Protein - Broccoli Cheddar Soup, 1 packet (36 g) 130 7 4 18 1 4 
Add Food Quick Tools
248 26 9 38 4 10

DINNER Indonesian style veggies & shrimp in spicy almond (dh allergy to peanuts) sauce
Pc - 0% Greek Yogourt - Caramel, 3/4 cup 170 29 0 13 1 19 
Generic - Baby-Cut Carrots, 4.62 carrots (85g) 3oz 10 2 0 0 1 1 
Generic - Bell Peppers-mixed (Yellow, Orange, Red), 1.25 cup 23 5 0 0 2 3
Green Onion - Green Onion Raw (Whole), 2 medium (15 g) 10 2 0 1 1 1 
Veggie - Broccoli (Raw), 0.5 Cup (91g) chopped 15 3 0 1 1 1 
Thai Kitchen - Green Curry Simmer Sauce, 1/4 cup 45 4 3 1 0 3 
Bragg - Liquid Aminos - All Purpose Seasoning From Soy Protein, 2 tsp (2.5ml) 0 4 0 12 0 0 
Huy Fong Foods - Chili Garlic Sauce , 10 g (1 tsp) 0 0 0 0 0 0 
Open Nature - Almond Butter ( Unsalted, No Artificial Anything ), 1 tbsp 80 2 7 3 2 1 
Real Lime - Lime Juice, 2 tsp 0 0 0 0 0 0 
Royal - White Basmati Rice, 3/4 cup prepared 150 35 0 3 0 0 
Sea Quest - Cold Water Shrimp, 0.75 Cup 60 0 0 14 0 0 
Add Food Quick Tools
563 86 10 48 8 29

SNACKS
Nuts - Macadamia nuts, raw, 2 oz :o (10-12 kernels) 406 8 43 4 5 3 
Generic - Banana - Large 8 Inches! 0.75 banana (136 g) 91 23 0 1 3 12 
Add Food Quick Tools
497 31 43 5 8 15

Totals 1,408 148 63 112 23 55
Your Daily Goal 1,590 199 53 80 25 60
Remaining 182 51 -10 -32 2 5

Calories Carbs Fat Protein Fiber Sugar

Have a good evening gals!

canadjineh
05-19-2014, 09:59 PM
BREAKFAST Calories Carbs Fat Protein Fiber Sugar
Vega One - Protein Smoothie - Tropical Tango, 1 scoop 90 4 0 15 1 2 
Atkins - Rhubarb Unsweetened, 1 cup 58 3 0 1 10 3 MFP 'atkins' rhubarb was the only unsweetened choice that showed all macros including vitamins
Add Food Quick Tools
148 7 0 16 11 5

LUNCH Grocery shopping in the middle of the day
Wendy's Canada - Apple Pecan Chicken Salad, Half Size (With One Pack Dressing and Pecans), 1 salad 340 28 18 19 4 21 
Add Food Quick Tools
340 28 18 19 4 21

DINNER
Avocado, Raw - Avocado, No Skin or Seed, 0.5 fruit 161 9 15 2 7 1 
Radishes - Raw, 0.75 cup slices 14 3 0 1 1 2 
Kuhne - Traditional Barrel Sauerkraut, 1 Cup 70 14 0 4 6 8 
Onions - Raw, 0.4 medium (2-1/2" dia) 18 4 0 0 1 2 
Saporito - Extra Virgin Olive Oil, 1 tsp (10 ml) 40 0 5 0 0 0 
Schneiders - All Beef Wieners-Canada, 2.5 wiener 250 10 20 10 3 3 
Liberte - (Canada) Greek Style Yogurt - Vanilla 2% - 175g, 232.75 g 226 27 4 19 1 25 
Add Food Quick Tools
779 67 44 36 19 41

SNACKS
Armstrong Light - Old Cheddar Cheese, 30 g 90 0 6 8 0 0 
Primo Taglio - Oven Roasted Chicken Breast - Deli Slices, 3 slices (50g) 50 0 1 10 0 0 
Add Food Quick Tools
140 0 7 18 0 0

Totals 1,407 102 69 89 34 67
Your Daily Goal 1,590 199 53 80 25 60
Remaining 183 97 -16 -9 -9 -7
Calories Carbs Fat Protein Fiber Sugar

:flow1: Liana :flow1:

canadjineh
05-20-2014, 09:35 PM
BREAKFAST Calories Carbs Fat Protein Fiber Sugar
Blue Diamond - Unsweetened Vanilla Almond Milk Updated, 8 oz 40 2 4 1 1 0 
Nature's Path - Mesa Sunrise Gluten Free Cereal, 3/4 Cup 120 24 1 3 3 4
Sunmaid - Raisins, 1 oz school box 90 22 0 1 2 20 
Add Food Quick Tools
250 48 5 5 6 24

LUNCH lower carb meal
Generic - Egg Large- Hardboiled, 2 egg 156 1 11 13 0 1 
Onions - Raw, 0.25 medium (2-1/2" dia) 12 3 0 0 0 1 
Vegetable - Celery Stalk 7 -8" Long (Kym), 2 stalk 12 2 0 1 1 1 
Veggie - Broccoli (Raw), 1 Cup (91g) chopped 30 6 0 3 2 2 
Saporito - Extra Virgin Olive Oil, 1 tsp (10 ml) 40 0 5 0 0 0 
Cloverleaf (Canada) - Grated Parmesan Cheese, 2 tbsp (15g) 60 0 5 6 0 0
President's Choice - Roasted Red Pepper Dip, 45 g / 2tbsp 120 5 11 2 2 2
Avocado, Raw - Avocado, No Skin or Seed, 0.4 fruit 129 7 12 2 6 1 
Add Food Quick Tools
559 24 44 27 11 8

DINNER lower fat meal
Brianna's - Bleu Cheese Salad Dressing, 1 Tablespoons 60 3 6 0 0 2 
Silani - Ricotta Extra Smooth 6%, 2 tbsp (75g) 32 1 2 2 0 1 
Broccoli Slaw - Organic, 1 Cup 25 5 0 2 3 2 
Veggie - Asparagus - Asparagus, Fresh, 9.8 spear(s) 3.8 ounces 21 4 0 1 2 0 
Glutenfreeda - Gluten-Free Burrito Vegetarian Dairy Free, 1 burrito 210 33 7 7 3 0 
Fresh - Mandarin Orange, Medium, 1 Mandarin 53 13 0 1 2 11 
Add Food Quick Tools
401 59 15 13 10 16

SNACKS
Atkins Advantage - Peanut Fudge Granola Bar, 1 bar 200 19 10 15 9 1 
Pc - 0% Greek Yogourt - Caramel, 3/4 cup 170 29 0 13 1 19 
Add Food Quick Tools
370 48 10 28 10 20

Totals 1,580 179 74 73 37 68
Your Daily Goal 1,690 212 56 85 27 64
Remaining 110 33 -18 12 -10 -4

Calories Carbs Fat Protein Fiber Sugar

Liana

canadjineh
05-21-2014, 11:02 PM
I was out at aquacize and errands from 9:30-5:30 today so lunch was at the mall. I could have put more veggies in there, but greek salad, and veggie chili was ok.

BREAKFAST Calories Carbs Fat Protein Fiber Sugar
Irene's - Cheese & Onion Bread - gluten free, 1 slice 120 18 5 6 5 3 
Habitant (Canada) - French Canadian Pea Soup, 375 ml 255 38 6 12 11 3
Add Food Quick Tools
375 56 11 18 16 6

LUNCH at the mall
Opa Souvlaki of Greece - Large Greek Salad, 300 g 248 17 19 4 7 6 
Opa - Shrimp Skewer Only, 1 skewer 6 Shrimp 85 grams 100 0 2 21 0 0 
Add Food Quick Tools
348 17 21 25 7 6

DINNER
Stagg Chili (Canada - Vegetable Garden 4 Bean 99% Fat Free, 247 g 210 40 1 10 9 10 
Armstrong Light - Old Cheddar Cheese, 60 g 180 0 12 16 0 0 
Uncle Ben's Bistro Express (Canada) - Quinoa and Brown Rice With Garlic Flavour, 125 mL (90 g) 130 24 2 3 2 0 
Add Food Quick Tools
520 64 15 29 11 10

SNACKS
Generic - Egg Large- Hardboiled, 2 egg 156 1 11 13 0 1 
Pc Blue Menu - Finesse 0% Yogurt - Vanilla, 100 g 45 8 0 3 0 3 
Cottage cheese - Lowfat, 2% milkfat, 1 cup (not packed) 203 8 4 31 0 1 
Quaker - Rice Cake - Buttered Popcorn, 2 cake (9g) 70 16 0 2 0 0 
Add Food Quick Tools
474 33 15 49 0 5

Totals 1,717 170 62 121 34 27
Your Daily Goal 2,126 266 71 107 33 80
Remaining 409 96 9 -14 -1 53
Calories Carbs Fat Protein Fiber Sugar

Liana

canadjineh
05-23-2014, 12:10 AM
Hi all: Today I decided to get serious, since I have had approx. 170g carb per day for the past few days and I'm starting to get weird cravings to snack at night. Soooo, at 100g carb total today instead of 170+. This is about the lowest I will go for maintenance or I will end up losing more weight. Trying to keep it between 100-150g. And of course separate it from the higher fat meal...

Interesting quote from the latest Curves magazine: Good for planning when eating out - The average person makes three trips to the buffet. How can you prevent yourself from going up for seconds or gulp, fourths? Snag a table as far away from the spread as you can. Research conducted by Brian Wansink, PhD, director of the Food & Brand Lab at Cornell University in Ithaca, New York, showed that for every 40 feet away from the buffet that people sit, they make one less trip.

BREAKFAST Calories Carbs Fat Protein Fiber Sugar
Garden of Life Raw Protein-cacao Kiss - Protein Powder, 26 grams 90 5 1 18 4 1 
Add Food Quick Tools
90 5 1 18 4 1

LUNCH In town but took HB eggs with me to the restaurant.
Generic - Egg Large- Hardboiled, 2 egg 156 1 11 13 0 1 
Wendy's Garden Side Salad - Pomegranate Vinaigrette Dressing - No Croutons - From Website, 1 Salad 80 13 4 1 2 10 
Add Food Quick Tools
236 14 15 14 2 11

DINNER Broccoli Slaw makes a surprising sub for short noodles if you just want to dump stuff out of a bag and don't want to go to the trouble of making zucchini noodles, just stirfry, add the sauce to heat & ta da!
Schneiders - All Beef Wieners-Canada, 2 wiener 200 8 16 8 2 2 
Broccoli Slaw - Organic, 2 Cup 50 10 0 4 6 4 
Green Onion - Green Onion Raw (Whole), 2 medium (15 g) 10 2 0 1 1 1 
Squash - Zucchini, includes skin, raw, 1 cup, chopped 20 4 0 2 1 2 
Classico - Roasted Portobello Mushroom Pasta Sauce (Canada), 1/2 cup 50 9 2 2 2 5 
Saporito - Extra Virgin Olive Oil, 1 tsp (10 ml) 40 0 5 0 0 0 
Add Food Quick Tools
370 33 23 17 12 14

SNACKS
Vega One - Protein Smoothie - Tropical Tango, 1 scoop 90 4 0 15 1 2 
Apples - Raw, with skin, 1.25 medium (2-3/4" dia) (approx 3 per lb) 90 24 0 0 4 18 
Cottage cheese - Lowfat, 2% milkfat, 1 cup (not packed) 203 8 4 31 0 1 
Tim Hortons - Small Iced Coffee With Milk, 10 oz 70 12 1 2 0 8 
Add Food Quick Tools
453 48 5 48 5 29

Totals 1,149 100 44 97 23 55
Your Daily Goal 1,740 218 58 88 27 66
Remaining 591 118 14 -9 4 11
Calories Carbs Fat Protein Fiber Sugar

:cool: Liana

Ruth Ann
05-23-2014, 07:45 AM
DINNER Broccoli Slaw makes a surprising sub for short noodles if you just want to dump stuff out of a bag and don't want to go to the trouble of making zucchini noodles, just stirfry, add the sauce to heat & ta da!

Excellent idea Liana! Be super handy for quick meals.

canadjineh
05-24-2014, 04:39 PM
I realized I forgot to post yesterdays menu - lol, let me know if you are getting d*mn tired of the daily update.

BREAKFAST I felt like savoury - so leftovers from a previous evening
Calories Carbs Fat Protein Fiber Sugar
Stagg Chili (Canada - Vegetable Garden 4 Bean 99% Fat Free, 123.5 g 105 20 1 5 5 5 
Uncle Ben's Bistro Express (Canada) - Quinoa and Brown Rice With Garlic Flavour, 125 mL (90 g) 130 24 2 3 2 0 
Lucerne - 0.4% Dry Curd Cottage Cheese, 3/4 cup 165 3 1 33 0 3 
Raspberries - Raw, 0.5 cup 32 7 0 1 4 3 
Add Food Quick Tools
432 54 4 42 11 11

LUNCH
Lettuce - Red leaf, raw, 2 cup shredded 9 1 0 1 1 0 
Patak's - Lime Indian Style Pickle - Canada, 1.5 tablespoons 53 2 5 1 1 1
Silani - Ricotta Extra Smooth 6%, 3 tbsp (75g) 48 2 3 3 0 2 
Genova - Tonno Solid Light Tuna - In Olive Oil - Drained, 5.25 oz 210 0 14 23 0 0 
Irene's - Cheese & Onion Bread - gluten free, 1 slice 120 18 5 6 5 3 
Add Food Quick Tools
440 23 27 34 7 6

DINNER Chicken burgers Buffalo style
Liberte - (Canada) Greek Style Yogurt - Vanilla 2% - 175g, 232.75 g 226 27 4 19 1 25 
Cucumber - With peel, raw, 1 cup slices 16 4 0 1 1 2 
Generic - Baby-Cut Carrots, 14 carrots (85g) 3oz 30 7 0 1 2 4 
Lylydale - Extra Lean Ground Chicken Breast, 250 g 275 0 6 58 0 0 
Brianna's - Bleu Cheese Salad Dressing, 2 Tablespoons 120 5 11 0 0 4 
Huy Fong Foods - Chili Garlic Sauce , 10 g (1 tsp) 0 0 0 0 0 0 
Raspberries - Raw, 0.5 cup 32 7 0 1 4 3 
Add Food Quick Tools
699 50 21 80 8 38

SNACKS
Generic - Egg Large- Hardboiled, 1 egg 78 1 5 6 0 1 
Add Food Quick Tools
78 1 5 6 0 1

Totals 1,649 128 57 162 26 56
Your Daily Goal 1,739 218 58 87 27 66
Remaining 90 90 1 -75 1 10
Calories Carbs Fat Protein Fiber Sugar

Liana

Ruth Ann
05-24-2014, 11:32 PM
Liana - I like seeing your menus - gives me good ideas.

I'm still playing around with my menus but once I get comfortable with them I will post too!

canadjineh
05-26-2014, 01:47 AM
Obviously this was a 'Funday,' although not that fun I must admit - worries about my parents' health and future living arrangements - almost time to have that 'talk'... Those of you with older adult parents will know what I mean. I journaled a bit, cried a lot, talk deeply with a friend who has been & still is going through the Alzheimer's journey with a parent.

Saturday
BREAKFAST Calories Carbs Fat Protein Fiber Sugar
Quaker - Rice Cake - Buttered Popcorn, 2 cake (9g) 70 16 0 2 0 0 
Armstrong Light - Old Cheddar Cheese, 90 g 270 0 18 24 0 0 
Add Food Quick Tools
340 16 18 26 0 0

LUNCH
Irene's - Cheese & Onion Bread - gluten free, 1 slice 120 18 5 6 5 3 
Kuhne - Traditional Barrel Sauerkraut, 1.25 Cup 88 18 0 5 8 10 
Generic - Baby-Cut Carrots, 14 carrots (85g) 3oz 30 7 0 1 2 4 
Radishes - Raw, 0.75 cup slices 14 3 0 1 1 2 
Summer Fresh (Canada) - Hummus - Roasted Garlic, 6 tbsp (30 g) 180 18 11 6 6 3 
Add Food Quick Tools
432 64 16 19 22 22

DINNER Yep, kinda lost it here...
Gort's - Extra Aged Raw Milk Gouda, 195 g or 1 oz 780 13 65 46 0 0 
Cucumber - With peel, raw, 0.75 cup slices 12 3 0 1 0 1 
Quaker - Crispy Minis Salt & Vinegar (Canada), 100 g 450 75 13 5 5 5 
Generic - Banana - Large 8 Inches, 0.75 banana (136 g) 91 23 0 1 3 12
Add Food Quick Tools
1,333 114 78 53 8 18

SNACKS Tried using a low carb/cal protein to stave off craziness, but didn't quite work as you can see.
Garden of Life Raw Protein-cacao Kiss - Protein Powder, 13 grams 45 3 1 9 2 1 
Prairie Naturals (Canada) - Organic Rice Protein (French Vanilla), 1 Scoops (30g) 55 2 0 12 1 0 
Fresh - Mandarin Orange, Medium, 1 Mandarin 53 13 0 1 2 11 
Add Food Quick Tools
153 18 1 22 5 12

Totals 2,258 212 113 120 35 52
Your Daily Goal 1,590 199 53 80 25 60
Remaining -668 -13 -60 -40 -10 8 Oh My Goodness!!

Calories Carbs Fat Protein Fiber Sugar

************************************************** ***********
Sunday Slightly better today...
BREAKFAST Calories Carbs Fat Protein Fiber Sugar
Fresh - Mandarin Orange, Medium, 1 Mandarin 53 13 0 1 2 11 
Garden of Life Raw Protein-cacao Kiss - Protein Powder, 26 grams 90 5 1 18 4 1 
Add Food Quick Tools
143 18 1 19 6 12

LUNCH Met with friends in town.
Mcdonalds - Grilled Tuscan Chicken Salad With Seeds and Cranberries and Garlic Dressing, 1 salad with dressing 460 28 26 26 6 17 
Add Food Quick Tools
460 28 26 26 6 17

DINNER Parmesan crusted sole, roasted asparagus over a bed of Shiritaki noodles drizzled with Thai Peanut sauce. Raspberries for dessert - cheese while making dinner.
Cloverleaf (Canada) - Grated Parmesan Cheese, 2 tbsp (15g) 60 0 5 6 0 0
Generic - Sole Fish Fillet, 140 g 112 0 1 0 0 0 
Kraft - Real Mayonnaise, 0.75 tbsp 75 0 8 0 0 0 
Saporito - Extra Virgin Olive Oil, 1 tsp (10 ml) 40 0 5 0 0 0 
Veggie - Asparagus - Asparagus, Fresh, 12.6 spear(s) 3.8 ounces 27 5 0 2 2 0 
Avocado, Raw - Avocado, No Skin or Seed, 0.4 fruit 129 7 12 2 6 1 
House Foods - Tofu Shirataki (Spaghetti Noodles) (Correct), 4 oz. 20 3 1 1 2 0 
Raspberries - Raw, 0.5 cup 32 7 0 1 4 3 
San-J - Gluten Free Thai Style Peanut Sauce, 1.5 tbsp 60 8 3 2 1 6 
Nuts - Hazelnuts or filberts, 5 nuts 44 1 4 1 1 0 
Armstrong Light - Old Cheddar Cheese, 60 g 180 0 12 16 0 0 
Add Food Quick Tools
779 31 51 31 16 10

SNACKS
Quaker - Rice Cake - Buttered Popcorn, 2 cake (9g) 70 16 0 2 0 0 
Cranberries - Dried, sweetened, 0.17 cup 62 16 0 0 1 13 
Add Food Quick Tools
132 32 0 2 1 13

Totals 1,514 109 78 78 29 52
Your Daily Goal 1,664 208 55 84 26 63
Remaining 150 99 -23 6 -3 11

Calories Carbs Fat Protein Fiber Sugar

Watched a very stupid movie tonight that made me laugh - so stupid I won't even name it, but just what I needed.

Liana

PS: WI tomorrow - it figures...:p We'll see how it goes, lol.

Ruth Ann
05-26-2014, 06:55 AM
Liana - be nice to yourself while going through all this with your parents. So tough to deal with. :hug:

canadjineh
05-26-2014, 11:52 AM
Thanks Ruth Ann: I needed the little virtual hug... Dad & I are off to town this morning, my biweekly weigh in (did OK on my scale - 132 lbs despite previous day's 'food events') and he is talking with the pharmacist and we are picking up grocery deals at a couple of stores. Our family tends to shop Euro style, going to market every couple of days to see what's on sale and buy for the next couple of days. I never pay full price for my meat or dairy because I buy whatever is on clearance (after they restock the coolers) and use it within a day or two anyhow.

Feeling a bit better today :)
Will post meals later as an edit probably.
Liana

BREAKFAST Calories Carbs Fat Protein Fiber Sugar
Curves - Yogurt & Berry Bliss Protein Bar, 1 bar 180 23 6 13 8 8  I don't like too eat too much breaky before my weigh in.
Add Food Quick Tools
180 23 6 13 8 8

LUNCH Lunch with Dad
Wendy's (Canada) - Apple Pecan Chicken Salad, Full Size, 425 g 580 48 29 33 6 36 
Wendy's Restaurant (Canada) - Blue Cheese Crumbles, 1 oz Pkg 70 0 6 3 0 0 
Nuts - Macadamia nuts, raw, 1 oz (10-12 kernels) 203 4 21 2 2 1 
Add Food Quick Tools
853 52 56 38 8 37

DINNER Indian style Tikka Masala Turkey Breast & veg over noodles (& higher carb/no fat dessert
House Foods - Tofu Shirataki (Spaghetti Noodles) (Correct), 4 oz. 20 3 1 1 2 0 
Generic - Bell Peppers-mixed (Yellow, Orange, Red), 1 cup 18 4 0 0 2 2 
Onions - Raw, 0.5 medium (2-1/2" dia) 23 6 0 1 1 2 
Saporito - Extra Virgin Olive Oil, 1 tsp (10 ml) 40 0 5 0 0 0 
Cauliflower - Raw, 1.25 cup 31 7 0 2 3 3 
President's Choice - Fire-Roasted Turkey Breast Strips, 1/4 Package 130 2 2 22 1 0 
Patak's - Tikka Masala Cooking Sauce Jar, 100 g 98 7 7 2 2 4 
Danone (Canada) - Oikos 0% Greek Yogurt, Plain, 0.2475 cup (175g) 33 3 0 6 0 1 
Safeway Select - Saskatoon Berry Sorbet (Canada), 125 ml 110 28 0 0 0 24 
Add Food Quick Tools
503 60 15 34 11 36

SNACKS none today - too busy - lost track of time

Totals 1,536 135 77 85 27 81
Your Daily Goal 1,590 199 53 80 25 60
Remaining 54 64 -24 -5 -2 -21
Calories Carbs Fat Protein Fiber Sugar

tvizz
05-26-2014, 03:40 PM
Hi Canadjineh - You look great! I'm at the same starting weight and I'm just wondering how long you've been on maintenance? I followed IP and did well on it a year ago - I never made it to maintenance because I let life and stress get in the way. I ended up putting all the weight back on. I know that it works but I am so scared about maintenance and keeping it off. There are so many "nay-sayers" about the program so I'm really trying to stay focused. Any tips for me of what work/didn't work for you? Thanks for your help!

canadjineh
05-26-2014, 05:52 PM
Hi Canadjineh - You look great! I'm at the same starting weight and I'm just wondering how long you've been on maintenance? I followed IP and did well on it a year ago - I never made it to maintenance because I let life and stress get in the way. I ended up putting all the weight back on. I know that it works but I am so scared about maintenance and keeping it off. There are so many "nay-sayers" about the program so I'm really trying to stay focused. Any tips for me of what work/didn't work for you? Thanks for your help!

Thanks, Hi & welcome back!! :cheer3::cheer2::cheer3: Good for you for getting back to it! Maintenance for me is almost 3 months - I went for my biweekly measure & check in with my coach this morning and my measurements are staying the same (yaaaay) as is my weight. (I actually lost a bit of inches through the past 2 months like waist/belly/hips so I think I have changed up my proportion of body fat and toned up a teeny since starting maintenance.)

I am using myfitnesspal.com to track my calories/carb grams/fat grams/protein grams/fibre/sugar. I log in everyday and fill it out faithfully and you might be surprised by what you find out about some of your favorite foods, etc. I am working on keeping my carb grams between 100-150/day. I know for some on maintenance, this is too high and they gain weight but so far it is working well for my body. I don't actually count calories and just watch my other levels for interest sake - the proportion of carb & fat grams are what I am really looking for.

My Fitness Pal also helps me keep track of my fat to carb ratio at both the lunch & dinner meals. This is the WHOLE THING to learn about maintenance in IP - separate the two kinds of meals - one lower fat and one lower carb at a ratio of approx. 1:3 or 1:4 if you can. AND be aware of what real portion sizes are... weigh & measure them - don't eyeball (especially at first) if you are used to North American sized portions. "Funday" once a week only and P1 the day after, easy as that. Get back to whatever is fun exercise for you and do it regularly.

On this forum Maile has been in maintenance for over 2 years and Ruth Ann has just joined us in maint. not too long ago. Along with me, they tend to post the most in the maintenance threads. Join us here & on daily chat and ask questions, there are lots of other gals with major experience too who can help. Remember that losing the weight on IP is just part of the 'contract with your body'... then you get the next 'contract' - treating your body right and fuelling it properly for the rest of your life. It never has to end - it's not a diet as such, it's a healthy eating plan. (and it's not so hard once you have retrained yourself to eat right. Although you are always aware - it doesn't take over your life)

Liana :dancer:

tvizz
05-27-2014, 09:15 AM
Thank you so much for sharing all of that. It seems a bit complicated but I'm sure you get used to it. When you refer to "phase 1" the day after fun day - do you still use the IP products or do you mean stick to the same marcronutrients/calories? Thanks again. I will be sure to continue to watch what you and the other maintainers do to remain successful :) Have a great day!

canadjineh
05-27-2014, 11:52 AM
Thank you so much for sharing all of that. It seems a bit complicated but I'm sure you get used to it. When you refer to "phase 1" the day after fun day - do you still use the IP products or do you mean stick to the same marcronutrients/calories? Thanks again. I will be sure to continue to watch what you and the other maintainers do to remain successful :) Have a great day!

I use alternatives like vegan protein shakes in place of IP packets for my "after funday." I tend to get a lot of dairy which isn't the best for my tummy so I don't want to add more whey protein, but some of the other gals just do the very lo carb 2c veggies at lunch and 2c veggies at dinner along with regular P1 lo cal&fat protein choices. Some still really like the IP packets and continue to use them. Your choice as long as you keep the insulin from going up on the day after.

It seems complicated at first and I admit, I am a 'details' person and like minutiae so I probably am more detailed than I really need to be. I am still fairly new at this though, so a little less intuitive than Maile who has got this down to a science. (I also have to be gluten free which can also complicate matters as I can't just have the lowest carb breads or cereals - in fact mine tend to be very high in starch carbs so I eat less of them). I also really like cooking and interesting recipes, so there is quite a long list of foods in my diary and I eat a large variety of meals - some people here like to have the same thing for breakfast every day, for instance - NOT ME!!

Hope you find the threads & posters on here helpful... :corn:

Liana

canadjineh
05-27-2014, 09:46 PM
BREAKFAST Calories Carbs Fat Protein Fiber Sugar
Irene's - Cheese & Onion Bread - gluten free, 1 slice 120 18 5 6 5 3 
Danone (Canada) - Oikos 0% Greek Yogurt, Plain, 0.9975 cup (175g) 133 11 0 23 0 5 
President's Choice (Pc) - 4-fruit Blend Frozen Fruit, 0.9975 cup (140g) 93 21 0 1 3 15 
Add Food Quick Tools
346 50 5 30 8 23

LUNCH Stir fry & savoury tuna
Saporito - Extra Virgin Olive Oil, 1 tsp (10 ml) 40 0 5 0 0 0 
Fresh - Large White Mushrooms, 3 mushroom 15 3 0 3 0 0 
Generic - Bell Peppers-mixed (Yellow, Orange, Red), 0.25 cup 5 1 0 0 0 1
Veggie - Broccoli (Raw), 1.75 Cup (91g) chopped 53 10 1 4 4 3 
Fresh Baby Spinach - Fresh Baby Spinach, 1 cup (8 oz) 13 1 0 2 1 0 
Bragg - Liquid Aminos - All Purpose Seasoning From Soy Protein, 2 tsp (2.5ml) 0 4 0 12 0 0 
Ufc - Banana Sauce - Hot & Spicy, 3 Tbsp 53 12 0 0 0 9 
Cloverleaf - Flaked Light Tuna, Sundried Tomato and Basil, 85 g 110 2 4 16 0 2 
Fresh - Mandarin Orange, Medium, 1 Mandarin 53 13 0 1 2 11 
Add Food Quick Tools
342 46 10 38 7 26

DINNER Turkey Taco Salad - no holds barred
Fresh Baby Spinach - Fresh Baby Spinach, 1 cup (8 oz) 13 1 0 2 1 0 
Lettuce - Red leaf, raw, 1 cup shredded 4 1 0 0 0 0 
Fresh - Large White Mushrooms, 1 mushroom 5 1 0 1 0 0 
Generic - Bell Peppers-mixed (Yellow, Orange, Red), 0.25 cup 5 1 0 0 0 1
Cucumber - With peel, raw, 0.63 cup slices 10 2 0 0 0 1 
Armstrong Light - Old Cheddar Cheese, 90 g 270 0 18 24 0 0 
President's Choice - Fire-Roasted Turkey Breast Strips, 1/4 Package 130 2 2 22 1 0 
Old Dutch - Restaurante Lightly Salted Bite Size Rounds Tortilla Chips, 12.87 chips (50g) 86 11 4 1 1 0 
Avocado, Raw - Avocado, No Skin or Seed, 0.5 fruit 161 9 15 2 7 1 
Danone (Canada) - Oikos 0% Greek Yogurt, Plain, 0.2475 cup (175g) 33 3 0 6 0 1 
President's Choice - Roasted Red Pepper Dip, 60 g / 2tbsp 160 6 14 2 2 2
La Costena - La Costena Salsa Hot, 62 g (2tbsp) 20 6 0 0 2 0 
Add Food Quick Tools
897 43 53 60 14 6

SNACKS
Fresh - Mandarin Orange, Medium, 1 Mandarin 53 13 0 1 2 11 
Armstrong Light - Old Cheddar Cheese, 60 g 180 0 12 16 0 0 
Generic - Egg Large- Hardboiled, 1 egg 78 1 5 6 0 1 
Add Food Quick Tools
311 14 17 23 2 12

Totals 1,896 153 85 151 31 67
Your Daily Goal 1,828 229 61 92 29 69
Remaining -68 76 -24 -59 -2 2
Calories Carbs Fat Protein Fiber Sugar

A bit high in the cheese department but TOM is coming... :halfempty

Liana

Ruth Ann
05-28-2014, 07:56 AM
I hear you on the cheese! It is hard to moderate cheese - I was drooling at Trader Joes the other day, so many yummy cheeses.

canadjineh
05-28-2014, 07:12 PM
I hear you on the cheese! It is hard to moderate cheese - I was drooling at Trader Joes the other day, so many yummy cheeses.

Ummm, yeah.... 5 servings in one day is a bit much. :cheese:
I had a couple of wedges of Laughing Cow Light (don't ask me why - poor excuse for cheese) for a snack today. I bought it because it was on sale cheap, now I remember why I don't usually bother to buy it, lol.

Liana

************************************************** ***************************
BREAKFAST Calories Carbs Fat Protein Fiber Sugar
Garden of Life Raw Protein-cacao Kiss - Protein Powder, 13 grams 45 3 1 9 2 1 
Prairie Naturals (Canada) - Organic Rice Protein (French Vanilla), 1 Scoops (30g) 55 2 0 12 1 0 
Add Food Quick Tools
100 5 1 21 3 1

LUNCH Samples from Pharmasave's Customer Appreciation day - Gluten free Popcorners - yummy. Fat poor meal.
Stagg Chili (Canada - Vegetable Garden 4 Bean 99% Fat Free, 370.5 g 315 60 2 15 14 15 
Costco - Popcorners-white Cheddar, 1 container 140 21 6 2 1 1 
Add Food Quick Tools
455 81 8 17 15 16

DINNER Carb poor meal - comparatively speaking - Stuffed Puffy Omelette with Caesar Cauliflower side.
Frank's - Red Hot Sauce - Original Cayenne Pepper Sauce, 3 tsp (5mL) 3 0 0 0 0 0 
Generic - Egg Large- Hardboiled, 2 egg 156 1 11 13 0 1 
Avocado, Raw - Avocado, No Skin or Seed, 0.5 fruit 161 9 15 2 7 1 
Fresh Baby Spinach - Fresh Baby Spinach, 0.5 cup (8 oz) 7 1 0 1 0 0 
Generic - Bell Peppers-mixed (Yellow, Orange, Red), 0.2 cup 4 1 0 0 0 0 
Vegetable - Celery Stalk 7 -8" Long (Kym), 2 stalk 12 2 0 1 1 1 
Saporito - Extra Virgin Olive Oil, 1 tsp (10 ml) 40 0 5 0 0 0 
Silani - Ricotta Extra Smooth 6%, 3.75 tbsp (75g) 60 2 4 4 0 2 
Maple Leaf - Fully Cooked Sausage Rounds, 2 round (60 g) 200 2 17 9 0 0 
Cauliflower - Raw, 1 cup 25 5 0 2 3 2 
Simply Food Caesar Dressing - Caesar Dressing, 30 ml 120 2 12 1 0 0 
Add Food Quick Tools
788 25 64 33 11 7

SNACKS
Fresh - Mandarin Orange, Medium, 1 Mandarin 53 13 0 1 2 11 
Laughing Cow 1 Wedge (Canada) - Light Cheese Wedge, 2 wedge 50 2 3 4 0 2 
Mastro - Genoa Salami, 4 slices (30g) 100 0 8 8 0 0 
Add Food Quick Tools
203 15 11 13 2 13

Totals 1,546 126 84 84 31 37
Your Daily Goal 1,590 199 53 80 25 60
Remaining 44 73 -31 -4 -6 23
Calories Carbs Fat Protein Fiber Sugar

canadjineh
05-29-2014, 09:41 PM
Darn it all - I went without cheese until I was making supper grrr!

BREAKFAST Calories Carbs Fat Protein Fiber Sugar
Genova - Tonno Solid Light Tuna - In Olive Oil - Drained, 3 oz 120 0 8 13 0 0 
Irene's - Cheese & Onion Bread - gluten free, 1 slice 120 18 5 6 5 3 
Patak's - Lime Indian Style Pickle - Canada, 1.5 tablespoons 53 2 5 1 1 1
Pc Blue Menu - Yogurt Finesse 0% Blueberry Pomegranate, 2 container (100g) 120 20 0 8 0 14 
Generic - Banana - Large 8 Inches, 0.75 banana (136 g) 91 23 0 1 3 12
Add Food Quick Tools
504 63 18 29 9 30

LUNCH Salami & avocado with a stirfry
Mastro - Genoa Salami, 4 slices (30g) 100 0 8 8 0 0 
Avocado, Raw - Avocado, No Skin or Seed, 0.5 fruit 161 9 15 2 7 1 
Saporito - Extra Virgin Olive Oil, 1 tsp (10 ml) 40 0 5 0 0 0 
Fresh - Large White Mushrooms, 8 mushroom 40 8 0 8 0 0 
Fresh Baby Spinach - Fresh Baby Spinach, 1 cup (8 oz) 13 1 0 2 1 0 
Nuts - Raw Walnuts, 0.2 cup shelled (50 halves - 100g) 131 3 13 3 1 1 
Raspberries - Raw, 0.33 cup 21 5 0 0 3 2 
Add Food Quick Tools
506 26 41 23 12 4

DINNER Didn't feel like much after my cheesy snack! :(
Cucumber - With peel, raw, 1 cup slices 16 4 0 1 1 2 
Generic - Ground Buffalo Meat, 6 oz 285 0 17 41 0 0 
Atkins - Rhubarb Unsweetened, 1 cup 58 3 0 1 10 3 
Add Food Quick Tools
359 7 17 43 11 5

SNACKS
Armstrong Light - Old Cheddar Cheese, 90 g 270 0 18 24 0 0 
Quaker - Rice Cake - Buttered Popcorn, 2 cake (9g) 70 16 0 2 0 0 
Add Food Quick Tools
340 16 18 26 0 0

Totals 1,709 112 94 121 32 39
Your Daily Goal 1,590 199 53 80 25 60
Remaining -119 87 -41 -41 -7 21
Calories Carbs Fat Protein Fiber Sugar

Liana

Ruth Ann
05-30-2014, 07:46 AM
Ummm, yeah.... 5 servings in one day is a bit much. :cheese:
I had a couple of wedges of Laughing Cow Light (don't ask me why - poor excuse for cheese) for a snack today. I bought it because it was on sale cheap, now I remember why I don't usually bother to buy it, lol.

Liana



Must have been the same sale I found! Okay for something different, but not something I would routinely buy I don't think.

Thanks for posting your menus - gives me good ideas.

I'm trying to get out of the habit of just adding dairy products when I need more to get more fat in but it's so easy and tasty! Trying to branch out some.

Hawaii69
05-30-2014, 09:30 AM
Must have been the same sale I found! Okay for something different, but not something I would routinely buy I don't think.

Thanks for posting your menus - gives me good ideas.

I'm trying to get out of the habit of just adding dairy products when I need more to get more fat in but it's so easy and tasty! Trying to branch out some.

Thanks for the menus Liana, gives a person some great ideas! And I can relate with you and Ruth Ann about the cheese. I tended to have it pretty regularly as a snack but it does add up so this week am going cheese free! hee hee Still figuring out this maintenance thing, but will enjoy cheese soon, in more moderation!

Ruth Ann
05-30-2014, 10:36 AM
Thanks for the menus Liana, gives a person some great ideas! And I can relate with you and Ruth Ann about the cheese. I tended to have it pretty regularly as a snack but it does add up so this week am going cheese free! hee hee Still figuring out this maintenance thing, but will enjoy cheese soon, in more moderation!

Isn't it funny? The "junk" foods like pastries, etc. don't even phase me, don't want them, but cheese? Yikes!

And I'm not sure Laughing Cow really qualifies as cheese - more of a "cheese like product".

jelliehel
05-30-2014, 01:02 PM
Happy Friday! I'm gonna chime in on the laughing cow. I eat it instead of mayo sometimes. I eat 2 cauliflower taco shells with 1 wedge on each one then roasted turkey or lean roast beef on top. Satisfies the mayo craving if I don't want all that fat.

canadjineh
05-30-2014, 08:27 PM
I'm not sure Laughing Cow really qualifies as cheese - more of a "cheese like product".

This is so true, I get spoiled by REAL cheese that's actually been from an animal I recognize.

Liana

************************************************** ********************************************
BREAKFAST Calories Carbs Fat Protein Fiber Sugar
Vega One - Protein Smoothie - Tropical Tango, 1 scoop 90 4 0 15 1 2 
Add Food Quick Tools
90 4 0 15 1 2

LUNCH
Atkins - Rhubarb Unsweetened, 1.2 cup 70 4 0 1 12 4 
Wendys - Asian Cashew Chicken Salad Half Size, 1 portion 230 19 10 18 4 10 
Add Food Quick Tools
300 23 10 19 16 14

DINNER
Lucerne - 0.4% Dry Curd Cottage Cheese, 3/4 cup 165 3 1 33 0 3 
Generic - Ground Buffalo Meat, 3 oz 143 0 8 21 0 0 
Fresh - Large White Mushrooms, 2.5 mushroom 13 3 0 3 0 0 
Generic - Baby-Cut Carrots, 4.62 carrots (85g) 3oz 10 2 0 0 1 1 
Broccoli Slaw - Organic, 1 Cup 25 5 0 2 3 2 
Generic - Bell Peppers-mixed (Yellow, Orange, Red), 0.33 cup 6 1 0 0 1 1 
Radishes - Raw, 0.15 cup slices 3 1 0 0 0 0 
Avocado, Raw - Avocado, No Skin or Seed, 0.5 fruit 161 9 15 2 7 1 
Bragg - Liquid Aminos - All Purpose Seasoning From Soy Protein, 2 tsp (2.5ml) 0 4 0 12 0 0 
Huy Fong Foods - Chili Garlic Sauce , 10 g (1 tsp) 0 0 0 0 0 0 
Nuts - Raw Almonds (15 Qty), 22.5 almonds 158 5 14 8 3 3 
Mastro - Genoa Salami, 2 slices (30g) 50 0 4 4 0 0 
Add Food Quick Tools
734 33 42 85 15 11

SNACKS
Atkins Advantage - Peanut Fudge Granola Bar, 1 bar 200 19 10 15 9 1 
Lindt Excellence - Dark Assorted, 3 squares (17g) 90 6 6 1 1 5 Treats with DH at afternoon coffee in town.
Add Food Quick Tools
290 25 16 16 10 6

Totals 1,414 85 68 135 42 33
Your Daily Goal 1,590 199 53 80 25 60
Remaining 176 114 -15 -55 -17 27
Calories Carbs Fat Protein Fiber Sugar

canadjineh
05-31-2014, 02:30 PM
Happy Friday! I'm gonna chime in on the laughing cow. I eat it instead of mayo sometimes. I eat 2 cauliflower taco shells with 1 wedge on each one then roasted turkey or lean roast beef on top. Satisfies the mayo craving if I don't want all that fat.

I know what you mean - I'm not a fan of mayo, I only use it for slathering on my basa or sole or tilapia before cooking and covering that with a TBsp or two of grated parmesan and a sprinkle of basil. It makes for a wonderful moist fish and great cheesy flavour (good for your lower carb meal, alongside EVOO roasted asparagus with toasted slivered almonds or walnut pieces on top)

canadjineh
06-01-2014, 03:17 PM
Very bad Day 1 of period (TMI), I did nothing but lay on the couch with a hot water bottle and eat out of the cupboard.

Blecccch!

Here's the bad news:

BREAKFAST Calories Carbs Fat Protein Fiber Sugar
Nuts.com - Raw Pepitas, No Shell Pumpkin Seeds, 14 g 85 2 7 5 2 0 
Raspberries - Raw, 0.5 cup 32 7 0 1 4 3 
Olympic - Krema Greek Yogurt 11% Plain, 3/4 cup (175g) 250 12 19 7 0 11
Fresh - Mandarin Orange, Medium, 1 Mandarin 53 13 0 1 2 11 
Add Food Quick Tools
420 34 26 14 8 25

LUNCH POW, hit hard & fast
Udi's (Gluten Free) - Ancient Grain Omega-3 Flax & Fibre Bread, 3 slice (58g) 240 33 9 9 9 5 
Laughing Cow 1 Wedge (Canada) - Light Cheese Wedge, 8 wedge 200 8 12 16 0 8 
Apples - Raw, with skin, 1 medium (2-3/4" dia) (approx 3 per lb) 72 19 0 0 3 14 
Add Food Quick Tools
512 60 21 25 12 27

DINNER Pizza in the oven for my DH
Broccoli Slaw - Organic, 2 Cup 50 10 0 4 6 4 
Genova - Tonno Solid Light Tuna - In Olive Oil - Drained, 6 oz 240 0 16 26 0 0 
Danone (Canada) - Oikos 0% Greek Yogurt, Plain, 0.2475 cup (175g) 33 3 0 6 0 1 
Add Food Quick Tools
323 13 16 36 6 5

SNACKS
Quaker - Rice Cake - Buttered Popcorn, 1 cake (9g) 35 8 0 1 0 0 
Cranberries - Dried, sweetened, 0.5 cup 185 49 1 0 3 39 
Nuts - Macadamia nuts, raw, 3 oz (10-12 kernels) 610 12 64 7 7 4 
Old Dutch - Restaurante Lightly Salted Bite Size Rounds Tortilla Chips, 9.75 chips (50g) 65 8 3 1 1 0 
Add Food Quick Tools
895 77 68 9 11 43

Totals 2,150 184 131 84 37 100
Your Daily Goal 1,763 221 59 89 28 67
Remaining -387 37 -72 5 -9 -33
Calories Carbs Fat Protein Fiber Sugar

Better today - so far ;) Liana

Kellyc14
06-01-2014, 03:43 PM
Very bad Day 1 of period (TMI), I did nothing but lay on the couch with a hot water bottle and eat out of the cupboard.

Blecccch!

Here's the bad news:

BREAKFAST Calories Carbs Fat Protein Fiber Sugar
Nuts.com - Raw Pepitas, No Shell Pumpkin Seeds, 14 g 85 2 7 5 2 0 
Raspberries - Raw, 0.5 cup 32 7 0 1 4 3 
Olympic - Krema Greek Yogurt 11% Plain, 3/4 cup (175g) 250 12 19 7 0 11
Fresh - Mandarin Orange, Medium, 1 Mandarin 53 13 0 1 2 11 
Add Food Quick Tools
420 34 26 14 8 25

LUNCH POW, hit hard & fast
Udi's (Gluten Free) - Ancient Grain Omega-3 Flax & Fibre Bread, 3 slice (58g) 240 33 9 9 9 5 
Laughing Cow 1 Wedge (Canada) - Light Cheese Wedge, 8 wedge 200 8 12 16 0 8 
Apples - Raw, with skin, 1 medium (2-3/4" dia) (approx 3 per lb) 72 19 0 0 3 14 
Add Food Quick Tools
512 60 21 25 12 27

DINNER Pizza in the oven for my DH
Broccoli Slaw - Organic, 2 Cup 50 10 0 4 6 4 
Genova - Tonno Solid Light Tuna - In Olive Oil - Drained, 6 oz 240 0 16 26 0 0 
Danone (Canada) - Oikos 0% Greek Yogurt, Plain, 0.2475 cup (175g) 33 3 0 6 0 1 
Add Food Quick Tools
323 13 16 36 6 5

SNACKS
Quaker - Rice Cake - Buttered Popcorn, 1 cake (9g) 35 8 0 1 0 0 
Cranberries - Dried, sweetened, 0.5 cup 185 49 1 0 3 39 
Nuts - Macadamia nuts, raw, 3 oz (10-12 kernels) 610 12 64 7 7 4 
Old Dutch - Restaurante Lightly Salted Bite Size Rounds Tortilla Chips, 9.75 chips (50g) 65 8 3 1 1 0 
Add Food Quick Tools
895 77 68 9 11 43

Totals 2,150 184 131 84 37 100
Your Daily Goal 1,763 221 59 89 28 67
Remaining -387 37 -72 5 -9 -33
Calories Carbs Fat Protein Fiber Sugar

Better today - so far ;) Liana


I don't know what all these numbers mean but they're incredibly intimidating!! :?::?: lol I guess I shouldn't be snooping in here, that's what I get! J/k

Seriously though, I probably have a year before I need to worry about it anyway!! :)

canadjineh
06-01-2014, 04:45 PM
I don't know what all these numbers mean but they're incredibly intimidating!! :?::?: lol I guess I shouldn't be snooping in here, that's what I get! J/k

Seriously though, I probably have a year before I need to worry about it anyway!! :)

No, please 'snoop', although yesterday's menu was a "DO NOT copy this eating plan" day, lol.

This is a copy/paste from MyFitnessPal diary. I track Calories, Carb grams, Fat grams, Protein grams, and Fiber & Sugar grams.
That's what each of the numbers mean in that order ie:

Cauliflower - Raw, 0.5 cup 13 3 0 1 1 1
so 13 calories per 1/2c, 3g carb, 0g fat, 1g protein, 1g fiber, 1g sugars

Looks a bit confusing at first but it totals per each item, per each meal after the meal list, and per day at the bottom of the meals/snacks. It also tells me how far off my goals I am. At the bottom totals a - sign before the number means I went over goal, and a positive number means I still have that amount to use yet that day.
hope that helps explain it... :)

Just so other maintainers & I can get some different food ideas and share successes and slip-ups. Others are always welcome too, just to see what you can eat when in maintenance and still not have to worry about gain. Chime in anytime! :goodvibes

Liana

mars735
06-01-2014, 05:38 PM
Hope you have a good rest of the day canadajineh. Kudos & thanks for honestly posting your non-100% days,too!

B 1 cup fresh raspberries, Designer Whey Vanilla Shake & Tasters Choice coffee

L 8oz Grilled boneless, skinless Chicken Breast doused in garlic powder and crushed ginger
Salad with lots of P1 veggies, Bragg's nutritional yeast, McEvoy EVOO, lemon squeeze
Steamed Cauliflower

D will be 4 oz Chicken/WF bbq sauce
Hodo Soy Tofu sheet wraps filled with lettuce, julienne carrots and cukes, scallion, basil, evoo
Baby Bok Choy steamed with a little salt. It's fresh from farmers' mkt & just doesn't need anything else

Designer Whey Chocolate shake, maybe warmed with cinnamon and coffee. Kind of chilly today even with the sunshine.

Yogi Blueberry Slim green tea

Kellyc14
06-01-2014, 10:29 PM
No, please 'snoop', although yesterday's menu was a "DO NOT copy this eating plan" day, lol.

This is a copy/paste from MyFitnessPal diary. I track Calories, Carb grams, Fat grams, Protein grams, and Fiber & Sugar grams.
That's what each of the numbers mean in that order ie:

Cauliflower - Raw, 0.5 cup 13 3 0 1 1 1
so 13 calories per 1/2c, 3g carb, 0g fat, 1g protein, 1g fiber, 1g sugars

Looks a bit confusing at first but it totals per each item, per each meal after the meal list, and per day at the bottom of the meals/snacks. It also tells me how far off my goals I am. At the bottom totals a - sign before the number means I went over goal, and a positive number means I still have that amount to use yet that day.
hope that helps explain it... :)

Just so other maintainers & I can get some different food ideas and share successes and slip-ups. Others are always welcome too, just to see what you can eat when in maintenance and still not have to worry about gain. Chime in anytime! :goodvibes

Liana


Oh that makes sense!!! Thank you!!!

canadjineh
06-01-2014, 10:48 PM
BREAKFAST Calories Carbs Fat Protein Fiber Sugar
Prairie Naturals (Canada) - Organic Rice Protein (French Vanilla), 2 Scoops (30g) 110 3 0 24 2 0 
Add Food Quick Tools
110 3 0 24 2 0

LUNCH Stir fry & cocoa flavoured Greek yogourt for protein
Bragg - Liquid Aminos - All Purpose Seasoning From Soy Protein, 2 tsp (2.5ml) 0 4 0 12 0 0 
Cauliflower - Raw, 0.5 cup 13 3 0 1 1 1 
Generic - Bell Peppers-mixed (Yellow, Orange, Red), 0.5 cup 9 2 0 0 1 1 
Squash - Zucchini, includes skin, raw, 1 cup, chopped 20 4 0 2 1 2 
Frank's - Red Hot Sauce - Original Cayenne Pepper Sauce, 2 tsp (5mL) 2 0 0 0 0 0 
Saporito - Extra Virgin Olive Oil, 0.7 tsp (10 ml) 28 0 3 0 0 0 
Danone (Canada) - Oikos 0% Greek Yogurt, Plain, 0.9975 cup (175g) 133 11 0 23 0 5 
Garden of Life Raw Protein-cacao Kiss - Protein Powder, 8.58 grams 30 2 0 6 1 0 
Add Food Quick Tools
235 26 3 44 4 9

DINNER Vegan greek style salad with hot dogs (no buns)
Cucumber - With peel, raw, 0.5 cup slices 8 2 0 0 0 1 
Generic - Bell Peppers-mixed (Yellow, Orange, Red), 0.5 cup 9 2 0 0 1 1 
Onions - Raw, 1 slice, medium (1/8" thick) 6 1 0 0 0 1 
Raw - Vine-ripened Tomatoes, 1 medium 22 5 0 1 2 3 
Kraft Salad Dressing (Canada) - Greek With Feta & Oregano Calorie - Wise, 2 tbsp (15mL) 60 2 6 0 0 0 
Schneiders - All Beef Wieners-Canada, 3 wiener 300 12 24 12 3 3 
Unico - Black Olives, Sliced, Ripe, 1 tbsp 20 1 2 0 1 0 
Fresh - Mandarin Orange, Medium, 1 Mandarin 53 13 0 1 2 11 
Add Food Quick Tools
478 38 32 14 9 20

SNACKS Randy figured I needed a glass of wine tonight, I think he's right.
Generic - Banana - Large 8 Inches, 0.75 banana (136 g) 91 23 0 1 3 12 
Laughing Cow 1 Wedge (Canada) - Light Cheese Wedge, 1 wedge 25 1 2 2 0 1 
Red Wine - Glass 6oz - Dry Red, 6 fluid oz 150 5 0 0 0 1 
Add Food Quick Tools
266 29 2 3 3 14

Totals 1,089 96 37 85 18 43
Your Daily Goal 1,590 199 53 80 25 60
Remaining 501 103 16 -5 7 17
Calories Carbs Fat Protein Fiber Sugar

We were headed into town today and the road was blocked by an accident incl a downed power pole so we turned around and stayed at home - only one way in/out to town from our place unless we head WAAAAY out of our way and take a roundabout route - not worth it. Got extra chores done at home anyhow.

Liana

Ruth Ann
06-02-2014, 08:34 AM
Okay, here's today's plan (assuming the universe cooperates)

Breakfast Calories Carbs Fat Protein Fiber Sodium
Butter, Salted Sweet Cream - Kirkland, 1 Tbsp 100 0 11 0 0 90
Coffee - Brewed from grounds, 2 cup (8 fl oz) 5 0 0 1 0 9
Egg Large - Whole Egg, 1 piece (large - 50g) 71 0 5 6 0 70
Strawberries Fresh Sliced - Driscoll's, 1 Cup, Sliced 50 11 0 1 2 0
Whole Foods - Pretzel Roll, 0.5 roll 115 20 2 4 1 120
Mountain High Original Style - Vanilla Yogurt, 0.75 cup 158 23 5 7 0 105
499 54 23 19 3 394

Lunch
Bell Peppers - Raw Chopped, All Colors, 0.5 cup 10 2 0 1 2 3
Earthbound Farm Organic - Carrots - Baby, 3 oz (85g / 1/2 cup) 35 8 0 1 2 65
Generic - Cucumber - Raw & Unpeeled, 1/4 cup slices (52g) 4 1 0 0 0 1
Celery - Raw, 0.5 cup chopped 7 1 0 0 1 40
Chobani - Greek Yogurt - Nonfat 6 oz - Peach, 6 oz (170 g)
Sabra - Classic Hummus - Singles (57g), 1 serving 150 9 11 4 3 260
346 41 11 20 9 434

Dinner
French's - 100% Natural Classic Yellow Mustard, 2 tsp (5 g) 0 0 0 0 0 110
Kirkland - 1/3 lb Sirloin Hamburger Patty, 1 patty 330 0 23 30 0 80
Oil - Extra Virgin Olive Oil., 2 teaspoons 80 0 9 0 0 0
Cauliflower - Raw, 2 cup 50 11 0 4 5 60
Tillamook - Cheese, Pepper Jack, 0.75 oz(28g, 1in cube) 83 1 7 5 0 143
543 12 39 39 5 393

Snacks
the Laughing Cow Cream Cheese Spread - Chive & Onion, 2 wedge 90 2 8 4 0 220
90 2 8 4 0 220

Totals:
Calories Carbs Fat Protein Fiber Sodium
1,478 109 81 82 17 1,441
Your Daily Goal 1,500 113 67 113 21 2,300
Remaining 22 4 -14 31 4 859

I really don't pay much attention to the goals MFP sets except to keep my eye on the calorie goal (trying to stay between 1400 & 1500). My aim is to stay under 100 net carbs, between 60-70 on fat (a little high today), and over 70 on protein (somewhere between 70 & 90).

canadjineh
06-02-2014, 11:51 AM
Looks yummy Ruth Ann!

I'm trying to stay around 1600 net cal (MFP says 1590 baseline) and watching the carbs between 100-150ish but not worrying about the fat, protein or fiber since I have been getting more than enough of each of those. Just tracking to make sure I get my ratios straight. Sugars are just for interest sake.

Feeling much better today but up to 133 of course. Still within range, but won't continue with macnuts & craisins mix, or we'll see that change fast lol.
Liana

Ruth Ann
06-02-2014, 12:00 PM
Looks yummy Ruth Ann!

I'm trying to stay around 1600 net cal (MFP says 1590 baseline) and watching the carbs between 100-150ish but not worrying about the fat, protein or fiber since I have been getting more than enough of each of those. Just tracking to make sure I get my ratios straight. Sugars are just for interest sake.

Feeling much better today but up to 133 of course. Still within range, but won't continue with macnuts & craisins mix, or we'll see that change fast lol.
Liana

Glad you're feeling better and I know it'll be back down in a few days! You know how to fix it. :) No poptarts for you!

I suspect I'll loosen up on the fiber, protein, etc. once I get more comfortable with things. I've quit measuring most veggies but when I am doing something I'm not sure about I go ahead and measure or weigh. I had to guess on the 1/2 pretzel roll this morning since it was from a really good bakery (I love their pretzel rolls but plan on freezing most of the ones my sister brought me and eating them on occasion, unless the snack monsters I live with get to them first).

canadjineh
06-02-2014, 09:46 PM
Someone who had a booth at the fall fair last year gave me a shake o logy packet -strawberry- so I figured I'd use it today. Not something I would buy, because it is quite high in carbs unfortunately; it tastes amazing though. Apparently 3FC won't let me type the name in (must be due to people trying to sell it on here I guess.)

BREAKFAST Calories Carbs Fat Protein Fiber Sugar
Tropical Strawberry shake o logy - Shake, 1 scoop 160 21 2 16 4 9 
160 21 2 16 4 9

LUNCH The 'fat' meal
Genova - Tonno Solid Light Tuna - In Olive Oil - Drained, 3.99 oz 160 0 11 17 0 0 
Olympic - Krema Greek Yogurt 11% Plain, 0.1875 cup (175g) 63 3 5 2 0 3
Patak's - Lime Indian Style Pickle - Canada, 1 tablespoons 35 1 3 1 1 1 
Avocado, Raw - Avocado, No Skin or Seed, 0.5 fruit 161 9 15 2 7 1 
Cauliflower - Raw, 2 cup 50 11 0 4 5 5 
Saporito - Extra Virgin Olive Oil, 2 tsp (10 ml) 80 0 9 0 0 0 
549 24 43 26 13 10

DINNER The carb meal - so yummy - we haven't had a pineapple sweet and sour for ages! Used ACV but didn't log it - too much bother. http://www.sherv.net/cm/emoticons/eating/pineapple-smiley-emoticon-emoji.png (http://www.sherv.net/)
Generic - Baby-Cut Carrots, 7 carrots (85g) 3oz 15 4 0 1 1 2 
Generic - Bell Peppers-mixed (Yellow, Orange, Red), 1 cup 18 4 0 0 2 2 
Onions - Raw, 0.33 medium (2-1/2" dia) 15 4 0 0 1 2 
Classico - Roasted Portobello Mushroom Pasta Sauce (Canada), 1/2 cup 50 9 2 2 2 5 
Saporito - Extra Virgin Olive Oil, 1 tsp (10 ml) 40 0 5 0 0 0 
Schneiders - All Beef Wieners-Canada, 2 wiener 200 8 16 8 2 2 
Pineapple - Fresh, Costa Rican, 1 Cup 70 22 0 1 2 16 
Raw Fresh Strawberries - Fresh Strawberries, 166 g 53 8 0 1 2 0 
461 59 23 13 12 29 Delish fresh strawberries for dessert.

SNACKS Went to aquacize so had a good sized snack this morning & afternoon.
President's Choice - Roasted Red Pepper Dip, 30 g / 2tbsp 80 3 7 1 1 1 
Lucerne - 0.4% Dry Curd Cottage Cheese, 7/8 cup 193 4 1 39 0 4 
Fresh - Mandarin Orange, Medium, 1 Mandarin 53 13 0 1 2 11 
Pc Blue Menu - Yogurt Finesse 0% Blueberry Pomegranate, 1 container (100g) 60 10 0 4 0 7 
386 30 8 45 3 23

Totals 1,556 134 76 100 32 71
Your Daily Goal 1,952 244 65 98 31 74
Remaining 396 110 -11 -2 -1 3
Calories Carbs Fat Protein Fiber Sugar

Liana :hat:

canadjineh
06-03-2014, 11:13 PM
BREAKFAST Calories Carbs Fat Protein Fiber Sugar
Irene's - Cheese & Onion Bread - gluten free, 1 slice 120 18 5 6 5 3 
Genova - Tonno Solid Light Tuna - In Olive Oil - Drained, 1.98 oz 79 0 5 9 0 0 
Laughing Cow 1 Wedge (Canada) - Light Cheese Wedge, 2 wedge 50 2 3 4 0 2 
Olympic - Krema Greek Yogurt 11% Plain, 0.07500000000000001 cup (175g) 25 1 2 1 0 1 
Patak's - Lime Indian Style Pickle - Canada, 0.4 tablespoons 14 0 1 0 0 0
Raw Fresh Strawberries - Fresh Strawberries, 166 g 53 8 0 1 2 0 
341 29 16 21 7 6

LUNCH It was a 'cleaning out the fridge' fat meal for lunch.
Lettuce - Red leaf, raw, 1 cup shredded 4 1 0 0 0 0 
Cucumber - With peel, raw, 1 cup slices 16 4 0 1 1 2 
Avocado, Raw - Avocado, No Skin or Seed, 0.5 fruit 161 9 15 2 7 1 
Armstrong Light - Old Cheddar Cheese, 60 g 180 0 12 16 0 0 
Bacon - Bacon Slices-oven Baked, 3 oven baked 80 0 6 6 0 0 
Olympic - Krema Greek Yogurt 11% Plain, 0.9975 cup (175g) 333 16 25 9 0 15 
Walden Farms - Calorie Free Strawberry Fruit Spread, 1.5 Tbsp. (15g) 0 0 0 0 0 0 
774 30 58 34 8 18

DINNER 'Cleaning out the fridge before we go on vacation' carb meal.
Fresh - Large White Mushrooms, 8 mushroom 40 8 0 8 0 0 
Generic - Ground Buffalo Meat, 6 oz 285 0 17 41 0 0 
Red Wine - Glass 6oz - Dry Red, 3.96 fluid oz 99 3 0 0 0 1 
Pineapple - Fresh, Costa Rican, 1 Cup 70 22 0 1 2 16 
494 33 17 50 2 17

SNACKS
Generic - Banana - Large 8 Inches, 0.75 banana (136 g) 91 23 0 1 3 12 
Pc Blue Menu - Yogurt Finesse 0% Blueberry Pomegranate, 2 container (100g) 120 20 0 8 0 14 Yogourt while watching an old movie tonight.
211 43 0 9 3 26

Totals 1,820 135 91 114 20 67
Your Daily Goal 1,816 227 61 91 29 69
Remaining -4 92 -30 -23 9 2
Calories Carbs Fat Protein Fiber Sugar

Liana (I'll be out of touch for a few days - back on Monday - keep on plan everyone!)

Ruth Ann
06-04-2014, 07:12 AM
Have a great vacation Liana!

LizRR
06-08-2014, 12:03 AM
I will start up on this thread asap. I am in a gray area where I am still nursing my 9mo, but trying to lose these last 20 post partum pounds. I wasnt trying to lose while she was exclusively nursing, but now shes eating 3x/day so I am not as paranoid about my supply but still doing a phase3ish slow loss method.

Ruth Ann
06-08-2014, 08:00 AM
I will start up on this thread asap. I am in a gray area where I am still nursing my 9mo, but trying to lose these last 20 post partum pounds. I wasnt trying to lose while she was exclusively nursing, but now shes eating 3x/day so I am not as paranoid about my supply but still doing a phase3ish slow loss method.

Happy you are joining us! I always love your recipes - so creative!

Dh made meatloaf for dinner tonight - asked me "what can't you have?" I told him I could have anything he put in it but after it was made (he made several and froze them) he told me he avoided using ketchup because he was worried about the sugar content and used no sugar tomato sauce instead. I think I've got him trained! :D

SylviesGirl
06-08-2014, 08:01 AM
I will start up on this thread asap. I am in a gray area where I am still nursing my 9mo, but trying to lose these last 20 post partum pounds. I wasnt trying to lose while she was exclusively nursing, but now shes eating 3x/day so I am not as paranoid about my supply but still doing a phase3ish slow loss method.

LizRR -- Hello! I don't think you realize it, but we have been having breakfast together for the past 2 mornings!! I started P3 yesterday with your Strawberries & Cream French Toast (oh my, yum!). I can't thank you enough for your P3 breakfast recipes. I drink a (coffee) toast to you each morning. Cheers! :hat:

It's great to hear that you and that beautiful baby girl are doing so well. Looking forward to seeing more of you.

SylviesGirl
06-08-2014, 08:11 AM
Happy you are joining us! I always love your recipes - so creative!

Dh made meatloaf for dinner tonight - asked me "what can't you have?" I told him I could have anything he put in it but after it was made (he made several and froze them) he told me he avoided using ketchup because he was worried about the sugar content and used no sugar tomato sauce instead. I think I've got him trained! :D

Aww, that's wonderful, RuthAnn. Here's to the supportive spouses. He sounds like a keeper. ;)

canadjineh
06-10-2014, 02:29 AM
Today's menu - not the best, I need more real veggies - not just salad, but tomorrow will be better now that I've shopped, :carrot::broc::carrot:

BREAKFAST Calories Carbs Fat Protein Fiber Sugar
Nature's Path - Mesa Sunrise Gluten Free Cereal, 3/4 Cup 120 24 1 3 3 4
Raisins - Seedless, 1 miniature box (.5 oz) 42 11 0 0 1 8 
Blue Diamond - Unsweetened Vanilla Almond Milk Updated, 8 oz 40 2 4 1 1 0 
202 37 5 4 5 12

LUNCH
Wendy's - Strawberry Fields Chicken Salad (Half Size), 1 salad 300 19 16 21 3 13 
Wendy's Restaurant (Canada) - Blue Cheese Crumbles, 1 oz Pkg 70 0 6 3 0 0 
370 19 22 24 3 13

DINNER Had to quickly meet DH for 'dinner' as we had a Citizens Patrol bike patrol set-up meeting at 5:30pm at the RCMP detachment.
Mcdonalds - Side Salad W/Newman's Own Low Fat Balsamic Vinaigrette, 3.1 oz (87g) 50 7 3 1 1 5 
Mcdonalds - Freestone Peach Smoothie (Snack Size), 224 g 130 31 0 2 8 29 
Armstrong Light - Old Cheddar Cheese, 90 g 270 0 18 24 0 0 
450 38 21 27 9 34

SNACKS
Nuts - Raw Walnuts, 0.2 cup shelled (50 halves - 100g) 131 3 13 3 1 1 
Pc Blue Menu - Yogurt Finesse 0% Blueberry Pomegranate, 2 container (100g) 120 20 0 8 0 14 
251 23 13 11 1 15

Totals 1,273 117 61 66 18 74
Your Daily Goal 2,041 255 68 103 32 77
Remaining 768 138 7 37 14 3
Calories Carbs Fat Protein Fiber Sugar

A bit low on protein today - it's hard to get quick food that I can eat with enough protein in it. :dunno::mcd:

Liana

canadjineh
06-10-2014, 10:10 PM
BREAKFAST Calories Carbs Fat Protein Fiber Sugar
Garden of Life Raw Protein-cacao Kiss - Protein Powder, 13 grams 45 3 1 9 2 1 
Prairie Naturals (Canada) - Organic Rice Protein (French Vanilla), 1 Scoops (30g) 55 2 0 12 1 0 
100 5 1 21 3 1

LUNCH (Out with Dad to help him get a new cell phone & contract, and do some business at Staples)
Wendy's - Strawberry Fields Chicken Salad (Half Size), 1 salad 300 19 16 21 3 13 
Wendy's Restaurant (Canada) - Blue Cheese Crumbles, 1 oz Pkg 70 0 6 3 0 0 
Nuts - Raw Almonds (15 Qty), 15 almonds 105 3 9 5 2 2 
475 22 31 29 5 15

Dinner Ahhhh, this is more like it... Turkey Cacciatore with crunchy fresh mushrooms on the side dipped in ricotta.
Fresh - Large White Mushrooms, 4 mushroom 20 4 0 4 0 0 
Asda - Turkey Breast Steaks, 150 g 156 0 3 47 1 0 
Generic - Bell Peppers-mixed (Yellow, Orange, Red), 1 cup 18 4 0 0 2 2 
Onions - Raw, 0.5 medium (2-1/2" dia) 23 6 0 1 1 2 
Vegetable - Celery Stalk 7 -8" Long (Kym), 1 stalk 6 1 0 0 1 1 
Classico - Roasted Portobello Mushroom Pasta Sauce (Canada), 3/4 cup 75 14 2 3 3 8 
Silani - Ricotta Extra Smooth 6%, 2 tbsp (75g) 32 1 2 2 0 1 
Pc Blue Menu - Yogurt Finesse 0% Blueberry Pomegranate, 1.75 container (100g) 105 18 0 7 0 12 
435 48 7 64 8 26

SNACKS
Curves - Yogurt & Berry Bliss Protein Bar, 1 bar 180 23 6 13 8 8 
Gay Lea-Nordica - Creamed Cottage Cheese 4%, 250 grams 240 10 10 28 0 8 
Quaker - Rice Cake - Savory Tomato & Basil, 2 Cake 100 18 4 2 0 2 
520 51 20 43 8 18

Totals 1,530 126 59 157 24 60
Your Daily Goal 1,665 208 56 84 26 63
Remaining 135 82 -3 -73 2 3
Calories Carbs Fat Protein Fiber Sugar

Holy Smokes, lots of protein today! Made up for yesterday.
Liana

Ruth Ann
06-10-2014, 10:24 PM
Your dinners always look so much more creative than mine!

June 10:

Calories/carbs/fat/protein/fiber/sodium

Breakfast:

Adams 100% Natural - Creamy Peanut Butter, 1 Tbsp (32g)
105 3 8 4 1 53
Blueberries - Raw, 1 cup
83 21 0 1 3 1
Coffee - Brewed from grounds, 2 cup (8 fl oz)
5 0 0 1 0 9
Dave's Killer Bread - 21 Whole Grains, 1 slice (45g)
110 22 2 6 5 170
Mountain High Original Style - Vanilla Yogurt, 0.5 cup
105 15 3 5 0 70
Egg Large - Whole Egg, 1 piece (large - 50g)
71 0 5 6 0 70
479 61 18 23 9 373
Lunch
Bell Peppers - Raw Chopped, All Colors, 1 cup
20 4 0 1 3 6
Celery - Raw, 1 cup chopped
14 3 0 1 2 81
Sabra - Classic Hummus - Singles (57g), 1 serving
150 9 11 4 3 260
Generic - Whole Hass Avacado, 3 oz
150 8 14 2 6 6
the Laughing Cow Cream Cheese Spread - Chive & Onion, 2 wedge
90 2 8 4 0 220
424 26 33 12 14 573
Dinner
Mushrooms - Raw, 1 cup, pieces or slices
15 2 0 2 1 3
Oil - Extra Virgin Olive Oil., 2 teaspoons
80 0 9 0 0 0
Onions - Raw, 0.25 cup, chopped
17 4 0 0 1 1
Rice - Brown, medium-grain, cooked, 0.5 cup
109 23 1 2 2 1
Western Family - Green Peas - Frozen, 1/2 cup (85 g)
70 12 0 4 4 75
Bell Peppers - Raw Chopped, All Colors, 0.5 cup
10 2 0 1 2 3
Kirkland Signature - Chicken Breast, Boneless & Skinless (Frozen - Individually Wrapped) (From Package), 8 oz (112g)
220 0 3 50 0 400
521 43 13 59 10 483
Snacks
Kroger - Carb Master - Cherry Yogurt, 1 container (6oz)
60 4 2 8 0 100

Calories/carbs/fat/protein/fiber/sodium
Totals 1,484 134 66 102 33 1,529
Your Daily Goal 1,500 113 67 113 21 2,300

canadjineh
06-11-2014, 12:18 PM
Sounds like you had a really yummy fried rice last night, Ruth Ann! I have lots of green onions and should scramble a couple eggs & have me some fried rice for lunch today... That means I'll have to figure out a fat meal for us tonight. Maybe a taco salad with the fresh lettuce from the garden. Hubby even suggested a big salad for tonight. Think I will thaw some ground buffalo for taco meat to put on top of it and buy an avocado or two. I love hummous and can quite easily eat the whole 250g tub in one sitting... I try to keep that dip to a minimum since my self control in that area is 'not optimal.'

Liana

Oopsie: I just noticed I forgot my quinoa that was under the turkey cacciatore yesterday - that should bring me up to full calorie count. That's what happens when hubby is chomping at the bit to put a movie in the DVD and I'm trying to finish off my MFP meal diary in the evening. *sigh*

canadjineh
06-12-2014, 12:54 AM
Went to a Power Aquacize class tonight in the outdoor pool while DH did laps in the lap lane and boy, did she work us out hard! There was a pretty heavy duty kickboxing component - I don't think I'll be moving much tomorrow, :swim: even after multiple long stretches.

BREAKFAST Calories Carbs Fat Protein Fiber Sugar
Udi's (Gluten Free) - Ancient Grain Omega-3 Flax & Fibre Bread, 2 slice (58g) 160 22 6 6 6 3 
Maple Leaf - Deli Fresh Black Forest Ham, 4 slices 50 0 2 9 0 0 
Laughing Cow 1 Wedge (Canada) - Light Cheese Wedge, 1 wedge 25 1 2 2 0 1 
and Mustard
235 23 10 17 6 4

LUNCH Ruth Ann's dinner last night inspired the egg fried rice for lunch today - lower fat meal
Cauliflower - Raw, 0.75 cup 19 4 0 1 2 2 
Vegetable - Celery Stalk 7 -8" Long (Kym), 1 stalk 6 1 0 0 1 1 
Veggie - Broccoli (Raw), 1.25 Cup (91g) chopped 38 7 0 3 3 2 
Saporito - Extra Virgin Olive Oil, 1 tsp (10 ml) 40 0 5 0 0 0 
Eggs - Whole, raw, 2 large 147 1 10 13 0 1 
Fresh - Green Onion, Chopped, 30 g 1 stalk 10 2 0 1 1 1 
Bragg - Liquid Aminos - All Purpose Seasoning From Soy Protein, 3 tsp (2.5ml) 0 6 0 18 0 0 
Huy Fong Foods - Chili Garlic Sauce , 15 g (1 tsp) 0 0 0 0 0 0 
Uncle Ben's Bistro Express - Wholegrain Brown Rice, 125 ml(90g) 130 24 2 2 1 0 
Canada Danone Activia Yogourt - Yogourt - Vanilla, 100 g 100 13 3 4 0 10
490 58 20 42 8 17

DINNER The lower carb meal (relatively speaking) Taco Salad without the chips or tortilla.
Avocado, Raw - Avocado, No Skin or Seed, 0.5 fruit 161 9 15 2 7 1 
Danone (Canada) - Oikos 0% Greek Yogurt, Plain, 0.2475 cup (175g) 33 3 0 6 0 1 
Gay Lea-Nordica - Creamed Cottage Cheese 4%, 125 grams 120 5 5 14 0 4
Generic - Bell Peppers-mixed (Yellow, Orange, Red), 1 cup 18 4 0 0 2 2 
Generic - Ground Buffalo Meat, 6 oz 285 0 17 41 0 0 
Onions - Raw, 0.33 medium (2-1/2" dia) 15 4 0 0 1 2 
Unico - Black Olives, Sliced, Ripe, 1 tbsp 20 1 2 0 1 0 
Vegetable - Celery Stalk 7 -8" Long (Kym), 1 stalk 6 1 0 0 1 1 
La Costena - La Costena Salsa Hot, 93 g (2tbsp) 30 9 0 0 3 0 
Lettuce - Red leaf, raw, 1.5 cup shredded 7 1 0 1 0 0 
Raw - Vine-ripened Tomatoes, 0.5 medium 11 2 0 1 1 2 
Saporito - Extra Virgin Olive Oil, 1 tsp (10 ml) 40 0 5 0 0 0 
Mclarens - Manzanilla Olives Stuffed W/Pimento Paste, 7 Olives (15g) 15 0 2 0 0 0 
761 39 46 65 16 13

SNACKS I got a little carried away with the rice cakes but they were tasty & I was reading an interesting magazine article. Note to self - DO NOT multitask while eating - it leads to obliviousness...
Quaker - Rice Cake - Savory Tomato & Basil, 3 Cake 150 27 6 3 0 3 
Lucerne - 0.4% Dry Curd Cottage Cheese, 3/4 cup 165 3 1 33 0 3 
315 30 7 36 0 6

Totals 1,801 150 83 160 30 40
Your Daily Goal 2,071 259 69 104 33 78
Remaining 270 109 -14 -56 3 38
Calories Carbs Fat Protein Fiber Sugar

Wow, a fair number of carbs & quite a bit of protein, maybe I should tone it down a bit - but then again, I worked out like a dog today...

Liana

Ruth Ann
06-12-2014, 06:55 AM
SNACKS I got a little carried away with the rice cakes but they were tasty & I was reading an interesting magazine article. Note to self - DO NOT multitask while eating - it leads to obliviousness...

I know exactly what you mean! I've taken to portioning out a snack if I want something while watching the ballgame or reading. Otherwise it's all gone before I know it.

I'm actually working on not snacking while I'm doing other things. I don't want to start mindlessly eating again. I've found if we're watching TV the best deterrent is having one of the cats on my lap - trust me, you cannot snack with a 20 lb cat purring on your lap.

canadjineh
06-12-2014, 03:40 PM
trust me, you cannot snack with a 20 lb cat purring on your lap.

:lol: Gonna have to get me one of those...

vachinyc
06-12-2014, 04:52 PM
[COLOR="Red"]...
SNACKS [COLOR="Red"]I got a little carried away with the rice cakes but they were tasty & I was reading an interesting magazine article. Note to self - DO NOT multitask while eating - it leads to obliviousness...

SNACKS I got a little carried away with the rice cakes but they were tasty & I was reading an interesting magazine article. Note to self - DO NOT multitask while eating - it leads to obliviousness...

I know exactly what you mean! I've taken to portioning out a snack if I want something while watching the ballgame or reading. Otherwise it's all gone before I know it.

I'm actually working on not snacking while I'm doing other things. I don't want to start mindlessly eating again. I've found if we're watching TV the best deterrent is having one of the cats on my lap - trust me, you cannot snack with a 20 lb cat purring on your lap.

I do not know about the cat deterrent but I agree...100%. I have to have a specific snack, portioned out. Otherwise, 2 tbsp of peanut butter can easily be half a jar. Easily. and when you're watching tv or reading... it's so easy not to pay attention to the portions.

Of course, i've never been good with portions anyway - even without a distraction. Maybe I need a cat!

canadjineh
06-12-2014, 09:24 PM
My lazy version of the berry crème french toast (sans egg)
BREAKFAST Calories Carbs Fat Protein Fiber Sugar
Gay Lea-Nordica - Creamed Cottage Cheese 4%, 166.25 grams 160 7 7 19 0 5 
Walden Farms - Calorie Free Strawberry Fruit Spread, 1 Tbsp. (15g) 0 0 0 0 0 0 
President's Choice (Pc) - 4-fruit Blend Frozen Fruit, 3/4 cup (140g) 70 16 0 1 2 11 
O'dough's - Gluten Free Flax Loaf Bread, 2 Slice (43g) 240 44 5 4 10 8 
470 67 12 24 12 24

LUNCH The fat meal
Genova - Tonno Solid Light Tuna - In Olive Oil - Drained, 3 oz 120 0 8 13 0 0 
Patak's - Lime Indian Style Pickle - Canada, 1 tablespoons 35 1 3 1 1 1 
Saporito - Extra Virgin Olive Oil, 1 tsp (10 ml) 40 0 5 0 0 0 
Cauliflower - Raw, 1.5 cup 38 8 0 3 4 4 
Vegetable - Celery Stalk 7 -8" Long (Kym), 1 stalk 6 1 0 0 1 1 
Fresh - Green Onion, Chopped, 30 g 1 stalk 10 2 0 1 1 1 
Generic - Bell Peppers-mixed (Yellow, Orange, Red), 0.5 cup 9 2 0 0 1 1 
San-J - Gluten Free Thai Style Peanut Sauce, 2 tbsp 80 10 4 3 1 8 
Nuts - Macadamia nuts, raw, 1 oz (10-12 kernels) 203 4 21 2 2 1 
Nuts - Raw Walnuts, 0.1 cup shelled (50 halves - 100g) 65 1 7 2 1 0 
606 29 48 25 12 17

DINNER As if you couldn't tell, the carb meal, lol. Shrimp pesto pasta with sautéed mushrooms on the side.
Sambal Oelek - Ground Chilli Paste, 2 tsp 60 0 0 0 0 2 
Classico - Traditional Basil Pesto, 1/8 cup (62g) 120 3 12 2 1 1 
Peas - Green, frozen, unprepared, 0.6 cup 67 12 0 5 4 5 
Ocean Choice - Cold Water Shrimp, 100 g 70 0 1 17 0 0 
Saporito - Extra Virgin Olive Oil, 1 tsp (10 ml) 40 0 5 0 0 0 
Fresh - Large White Mushrooms, 4 mushroom 20 4 0 4 0 0 
Rizopia - Organic Wild Rice Pasta - Radiatore, 74.48 g (2 oz.) 253 57 0 6 1 0 
630 76 18 34 6 8

No snacks today (probably good considering the macros I've gotten.)


Totals 1,706 172 78 83 30 49
Your Daily Goal 1,590 199 53 80 25 60
Remaining -116 27 -25 -3 -5 11
Calories Carbs Fat Protein Fiber Sugar

Liana

canadjineh
06-13-2014, 10:29 PM
Big Aquacize workout in the pool this morning - indoor this time.

BREAKFAST Calories Carbs Fat Protein Fiber Sugar
Powerplant - Chocolate Sprouted Seed Spread, 2 tbsp (26g) 130 12 8 3 3 7
Walden Farms - Calorie Free Strawberry Fruit Spread, 1 Tbsp. (15g) 0 0 0 0 0 0 
Walden Farms - Peanut Butter Spread - Cdn, 2 Tbs. 0 0 0 0 0 0 
Danone (Canada) - Oikos 2% Greek Yogurt, Plain, 3/4 cup 130 8 4 17 0 4
260 20 12 20 3 11

LUNCH The fat meal - I had a craving for the spicy Genoa Salami today so thought I'd do it up right, cheese & all.
Mastro - Genoa Salami, 4 slices (30g) 100 0 8 8 0 0 
Armstrong Light - Old Cheddar Cheese, 90 g 270 0 18 24 0 0 
Cucumber - With peel, raw, 1 cup slices 16 4 0 1 1 2 
Generic - Bell Peppers-mixed (Yellow, Orange, Red), 0.75 cup 14 3 0 0 1 2
Simply Food Caesar Dressing - Caesar Dressing, 30 ml 120 2 12 1 0 0 
520 9 38 34 2 4

DINNER Needed Chili with toast (& butter which I almost never use) and lots of veggies in it. Very meaty & tasty.
O'dough's - Gluten Free Flax Loaf Bread, 2 Slice (43g) 240 44 5 4 10 8 
Butter - Salted, 1 pat (1" sq, 1/3" high) 36 0 4 0 0 0 
Fresh - Green Onion, Chopped, 7.5 g 1 stalk 3 1 0 0 0 0 
Vegetable - Celery Stalk 7 -8" Long (Kym), 1 stalk 6 1 0 0 1 1 
Onions - Raw, 0.15 medium (2-1/2" dia) 7 2 0 0 0 1 
Fresh - Large White Mushrooms, 6 mushroom 30 6 0 6 0 0 
Frank's - Red Hot Sauce - Original Cayenne Pepper Sauce, 2 tsp (5mL) 2 0 0 0 0 0 
Saporito - Extra Virgin Olive Oil, 1 tsp (10 ml) 40 0 5 0 0 0 
La Costena - La Costena Salsa Hot, 93 g (2tbsp) 30 9 0 0 3 0 
Uncle Ben's Bistro Express - Wholegrain Brown Rice, 62.5 ml(90g) 65 12 1 1 1 0 
Stagg - Silverado Beef Chili With Beans, 1 cup (247 g) 260 30 8 17 6 6 
719 105 23 28 21 16

SNACKS
Garden of Life Raw Protein-cacao Kiss - Protein Powder, 26 grams 90 5 1 18 4 1 
Atkins Advantage - Peanut Fudge Granola Bar, 1 bar 200 19 10 15 9 1 
Mcdonalds - Mccafe Latte - Nonfat Latte Sugar Free Vanilla Syrup (Small) , 12 oz 140 25 0 10 1 13 
430 49 11 43 14 15

Totals 1,929 183 84 125 40 46
Your Daily Goal 2,070 259 69 104 33 78
Remaining 141 76 -15 -21 -7 32
Calories Carbs Fat Protein Fiber Sugar

A delicious day, under calorie goal although higher in carbs than my usual... we'll see what happens in the next few days as to how I feel about foods, any cravings or weight gain. Great separation of fats/carbs ratios though; I wonder how it will pan out. "Tune in later for more on this channel."

Liana

IP43
06-13-2014, 10:59 PM
Wow -- detailed info my canuck friend! (and btw I wanna come eat at your house... what time is dinner in ...um... October?)

What tracker are you cutting and pasting from (because PLEASE tell me you're not typing all that out by hand!)

Forget the question - I went back a page and see you use MFP :)

tamila
06-14-2014, 03:05 AM
Does anyone follow a paleo type diet and avoid all artificial sweeteners, soy, etc. in maintenance? I'm reminding myself that this is only for a year, but I plan to stay faaaar away from aspartame and sucralose once I get to maintenance. More of a whole foods approach. Honestly, basically the dinner IP allows plus more fat via eggs and meats (like bacon & sausage) and butter and coconut oil :) I may do some cheese and cream, too, since I do ok with dairy. But I hear it's a good idea to watch maintainer threads just to get a feel for life after P1 and noticed most people still eat Walden Farms and that type of stuff. So just curious!

Ruth Ann
06-14-2014, 07:24 AM
Does anyone follow a paleo type diet and avoid all artificial sweeteners, soy, etc. in maintenance? I'm reminding myself that this is only for a year, but I plan to stay faaaar away from aspartame and sucralose once I get to maintenance. More of a whole foods approach. Honestly, basically the dinner IP allows plus more fat via eggs and meats (like bacon & sausage) and butter and coconut oil :) I may do some cheese and cream, too, since I do ok with dairy. But I hear it's a good idea to watch maintainer threads just to get a feel for life after P1 and noticed most people still eat Walden Farms and that type of stuff. So just curious!

I don't follow a paleo diet but I do try to do mostly less processed foods. I try to use them in moderation (and sometimes successfully!). I try to avoid anything that is a "low fat" replica of the original version - if they are taking the fat out, what are they replacing it with? I make the exception for yogurt. I keep full fat, low fat and carbmaster in my fridge and use whatever version fits my goals for the day.

Ruth Ann
06-14-2014, 07:33 AM
:lol: Gonna have to get me one of those...

too funny - I really didn't realize he was going to get that big when I picked him up at the shelter. It does make him a good playmate for our 40 lb dog though - they can wrestle and chase each other around without worrying they will hurt each other.

There are some downsides - like I was going to post yesterday's menu, was ready to hit "post" and he walked across the key board and now I have no idea where my post went. :(

Ruth Ann
06-14-2014, 08:15 AM
Friday, June 13, 2014

Breakfast (calories/carbs/fat/protein/sodium)
Blueberries - Raw, 1 cup
83 21 0 1 3 1
Coffee - Brewed from grounds, 2 cup (8 fl oz)
5 0 0 1 0 9
Egg Large - Whole Egg, 1 piece (large - 50g)
71 0 5 6 0 70
Kashi - Cereal - Go Lean Crunch, 0.75 Cup (53 g)
150 29 2 7 6 75
Mountain High Original Style - Vanilla Yogurt, 0.5 cup
105 15 3 5 0 70
Totals: 414 65 10 20 9 225

Lunch
Celery - Raw, 1 cup chopped
14 3 0 1 2 81
Costco - Long English Cucumber With Peel, 1 cup
16 4 0 1 1 2
Quest Bar - Chocolate Peanut Butter-updated 3/12/14, 1 bar
160 25 5 20 17 240
Sabra - Classic Hummus - Singles (57g), 1 serving
150 9 11 4 3 260
Totals: 340 41 16 26 23 583

Dinner
Bell Peppers - Raw Chopped, All Colors, 1 cup
20 4 0 1 3 6
Kirkland - 1/3 lb Sirloin Hamburger Patty, 1 patty
330 0 23 30 0 80
Mushrooms - Raw, 1 cup, pieces or slices
15 2 0 2 1 3
Oil - Extra Virgin Olive Oil., 2 teaspoons
80 0 9 0 0 0
Onions - Raw, 0.25 cup, chopped
17 4 0 0 1 1
Tillamook - Cheese, Pepper Jack, 0.75 oz(28g, 1in cube)
83 1 7 5 0 143
Totals: 545 11 39 38 5 233

Snacks
Kroger - Carb Master - Cherry Yogurt, 1 container (6oz)
60 4 2 8 0 100
Keebler - Cheesecake Middles - Original Graham, 3 cookies (don't ask)
130 17 7 1 1 65
Totals: 190 21 9 9 1 165

Totals (calories/carbs/fat/protein/fiber/sodium) 1,489 138 74 93 38 1,206
Your Daily Goal 1,500 113 67 113 21 2,300

canadjineh
06-14-2014, 02:29 PM
Does anyone follow a paleo type diet and avoid all artificial sweeteners, soy, etc. in maintenance? I'm reminding myself that this is only for a year, but I plan to stay faaaar away from aspartame and sucralose once I get to maintenance. More of a whole foods approach. Honestly, basically the dinner IP allows plus more fat via eggs and meats (like bacon & sausage) and butter and coconut oil :) I may do some cheese and cream, too, since I do ok with dairy. But I hear it's a good idea to watch maintainer threads just to get a feel for life after P1 and noticed most people still eat Walden Farms and that type of stuff. So just curious!

Hi Tamila: I try to eat more natural foods - don't use artificial sweeteners (exception - sometimes stevia in plain yogourt, or a random McDonald's Skim Latte with SF Vanilla). I like to cook (a lot - as you can probably tell) so enjoy sourcing interesting stuff & trying new recipes/ethnic foods. I don't count my fats to eat under a certain number of grams - just for 'ratio to carbs in a meal' info. I use a lot of avocado & raw nuts as well for my fats. I hate the taste of coconut oil as I feel it changes the flavour and ruins everything you cook in it, although I love coconut milk & meat & use them in recipes. Not a fan of WF products - bought a couple when I first started IP (peanut butter, strawberry jam) but I still have them after 8 months (just realized this - I thought it was 6 lol). Trying to sneak them into stuff just to get rid of them. I definitely like more 'real' foods.

I also have several types of yogourts in my fridge depending on what I am using it for/which meal... from 11% plain to 0% Greek and all shades in between. 0% is great for topping your baked potato & chili carb meal, 11% makes a wonderful creamy sauce for beef stroganoff on Shirataki noodles for your fat meal.

Liana

canadjineh
06-15-2014, 12:05 AM
BREAKFAST Calories Carbs Fat Protein Fiber Sugar
Blue Diamond - Unsweetened Vanilla Almond Milk Updated, 6 oz 30 2 3 1 1 0 
Prairie Naturals (Canada) - Organic Rice Protein (French Vanilla), 1.5 Scoops (30g) 83 2 0 18 2 0 
Nature's Path - Mesa Sunrise Gluten Free Cereal, 3/4 Cup 120 24 1 3 3 4
Cranberries - Dried, sweetened, 0.33 cup 123 33 1 0 2 26 
356 61 5 22 8 30

LUNCH Thai peanut style veggies with cheese, nuts & avocado on the side. The fat meal.
Saporito - Extra Virgin Olive Oil, 1 tsp (10 ml) 40 0 5 0 0 0 
Fresh - Large White Mushrooms, 7 mushroom 35 7 0 7 0 0 
Onions - Raw, 0.15 medium (2-1/2" dia) 7 2 0 0 0 1 
Veggie - Broccoli (Raw), 1.25 Cup (91g) chopped 38 7 0 3 3 2 
San-J - Gluten Free Thai Style Peanut Sauce, 3 tbsp 120 15 5 5 2 12 
Avocado, Raw - Avocado, No Skin or Seed, 0.5 fruit 161 9 15 2 7 1 
Armstrong Light - Old Cheddar Cheese, 90 g 270 0 18 24 0 0 
Nuts - Raw Walnuts, 0.2 cup shelled (50 halves - 100g) 131 3 13 3 1 1 
802 43 56 44 13 17

DINNER Just stuffed calories in there because it would take hours to log - food descriptions to come after totals for the day. I'm guessing, btw.
Quick Added Calories, 500 calories 500 0 0 0 0 0 
Red Wine - Glass 6oz - Dry Red, 6 fluid oz 150 5 0 0 0 1 
650 5 0 0 0 1

SNACKS I was sorry I had a protein smoothie before I went to dinner, because it was seriously a major Epicure Dinner!
Vega One - Protein Smoothie - Tropical Tango, 1 scoop 90 4 0 15 1 2 
Cranberries - Dried, sweetened, 0.33 cup 123 33 1 0 2 26 
213 37 1 15 3 28

Totals 2,021 146 62 81 24 76
Your Daily Goal 1,815 227 61 91 29 68
Remaining -206 81 -1 10 5 -8
Calories Carbs Fat Protein Fiber Sugar

For dinner there were 3 dips to try with rice crackers (me) or pretzels (DH) - they were guacamole, mango curry, and Morroccan mint & beet using a creamy base of yogourt and sour cream mixed.
Then wine or freshly brewed blossom ice tea (had both). Pulled pork done in the slow cooker with a bit of coleslaw, chicken done on the grill outside with a nectarine & strawberry salsa.
A greek pasta salad (I didn't have this one -not G-free), a kale & quinoa salad with feta, currants and pecans in it, & a fresh spinach & strawberry salad.
A pesto pizza with a tomato bruschetta dip (not GF so I didn't taste it), a hot artichoke dip.
Dessert table had cream cheese stuffed strawberries with chocolate drizzle, fresh fruit plate including black plums & nectarines with yogourt summer berry dip, and a cran-apple cream cheese ball rolled in chopped pecans & cinnamon with mini teddy grahams for scooping. (no grahams for me as not GF)
I did eat a whole plate of food and had a bit of dessert I admit. Wow, yum & spent 85 bucks on spices, mixes & a silicone 6 waffle tray that bakes in the oven.

Okay I'm done now... sorry in advance if this causes distress to anyone NOT on maintenance yet...
Liana

RosiePosie101
06-15-2014, 09:11 AM
Question for the maintainers....

Do any of you use a slow cooker and if so, is it frequently or just sporadic? Any thoughts on the best brand. I'm a month or so away from starting maintenance and just thinking ahead! Liana, I love reading your food diary. In a month, I'm going to be posing LOTS of questions so stand by!!

Ruth Ann
06-15-2014, 09:23 AM
Rosie - I actually use 2 slow cookers and I've had them so long the brand name has worn off! I have a large oval one that I use for things like whole chickens, roasts, etc. and then a round one that I use for chilis, soups, etc.

I use both of them a lot - have chicken broth going in one right now!

Ruth Ann
06-15-2014, 09:29 AM
Liana - That party food sounds yummy! I'm interested in the waffle baking pans, let us know how you like them.

Yesterday was not one of my stellar days. Was running around all day, didn't get enough veggies in, went to the ballgame and left my veggies that were all cut up and ready to go sitting on the counter... you get the idea. However, I did calculate (and estimated on the generous side just in case) and all in all didn't do too bad. Tons of water today for sure.

lisa32989
06-15-2014, 10:06 AM
Do any of you use a slow cooker and if so, is it frequently or just sporadic? Any thoughts on the best brand. I'm a month or so away from starting maintenance and just thinking ahead! Liana, I love reading your food diary. In a month, I'm going to be posing LOTS of questions so stand by!!
OMG I use mine all the time! I used it entirely through P1 and all of the good eating habits have remained so the tools are all still being used.
One of the coolest things is that if you forget to thaw out your meat, it doesn't matter, it is still cooked when you get home.
I prefer to thaw it first so I can brown it for better flavor but if I'm making soup, I will know for sure a whole frozen chicken will be completely cooked when I get home & I can just clean the chicken, add veggies and, viola! Soup!

canadjineh
06-15-2014, 02:06 PM
I will report back on the silicone baking waffle tray once I get a chance to try it - must be delivered first and hopefully it will work with my GF batter recipe.
I have a slow cooker - It was a wedding present 32 years ago, lol. I must admit I am a 'last minuter' and don't think about what I want to eat the day before - just look in the fridge at the last minute and often while I am at the grocery store during the day I see what's marked down and buy that for use that evening. I also don't do much in the way of soups & stews - don't ask why - I just seem to be aimed more toward Asian food - my frypan/wok gets used every day! that and the BBQ on our deck...

Liana

Ruth Ann
06-15-2014, 03:19 PM
ARGH! Someone gave me some lovely beet & goat cheese ravioli that I want to cook but I can't find nutritional info for it or even anything similar. Guess I'll wait until a fun day where I don't necessarily need to know but I like to log everything regardless. Figure if I put down the good, the bad and the ugly I pay more attention.

canadjineh
06-15-2014, 10:19 PM
OOOOhHHH Ruth Ann! Beet & goat cheese ravioli, mmmm!

We'll just call yesterday a 'Funday' for me and leave it at that...

BREAKFAST Calories Carbs Fat Protein Fiber Sugar Phase 1
Vega One - Protein Smoothie - Tropical Tango, 1 scoop 90 4 0 15 1 2 
90 4 0 15 1 2

LUNCH Phase 2
Lucerne - 0.4% Dry Curd Cottage Cheese, 3/4 cup 165 3 1 33 0 3 
Saporito - Extra Virgin Olive Oil, 1 tsp (10 ml) 40 0 5 0 0 0 
Cauliflower - Raw, 1 cup 25 5 0 2 3 2 
Fresh - Green Onion, Chopped, 15 g 1 stalk 5 1 0 0 0 0 
Fresh - Large White Mushrooms, 5 mushroom 25 5 0 5 0 0 
Bragg - Liquid Aminos - All Purpose Seasoning From Soy Protein, 1 tsp (2.5ml) 0 2 0 6 0 0 
Frank's - Red Hot Sauce - Original Cayenne Pepper Sauce, 3 tsp (5mL) 3 0 0 0 0 0 
263 16 6 46 3 5

DINNER A bit closer to regular plan than the last few days... Mediterranean Turkey burgers with oregano, chipotle chili, and cinnamon in them mixed with the egg & bread for texture and to help them hold together. Cucumber mint raita on the side, fluffy basmati and plain lettuce in addition. DH's choice for the meal, a favorite of his.
Lilydale - Extra Lean Ground Turkey Breast, 200 g 240 2 12 38 0 0 
Eggs - Whole, raw, 0.5 large 37 0 2 3 0 0 
Udi's (Gluten Free) - Ancient Grain Omega-3 Flax & Fibre Bread, 1 slice (58g) 80 11 3 3 3 2 
Cucumber - With peel, raw, 1 cup slices 16 4 0 1 1 2 
Danone (Canada) - Oikos 2% Greek Yogurt, Plain, 3/4 cup 130 8 4 17 0 4
Lettuce - Red leaf, raw, 1.5 cup shredded 7 1 0 1 0 0 
Generic - Fresh Mint Leaves, 30 g 21 4 0 1 2 0 
Gia - Indian Basmati Rice (Canada), 45 g 170 36 1 4 1 0 
701 66 22 68 7 8

SNACKS
Apples - Raw, with skin, 1 medium (2-3/4" dia) (approx 3 per lb) 72 19 0 0 3 14 
Laughing Cow 1 Wedge (Canada) - Light Cheese Wedge, 2 wedge 50 2 3 4 0 2 
Bicks 50% Less Sodium Dill Garlic Pickle, 2 pickle 6 2 0 0 0 0 
128 23 3 4 3 16

Totals 1,182 109 31 133 14 31
Your Daily Goal 1,590 199 53 80 25 60
Remaining 408 90 22 -53 11 29
Calories Carbs Fat Protein Fiber Sugar

We'll see how I do weighing in tomorrow... how much up?? That is the question.
Liana

canadjineh
06-16-2014, 01:54 PM
Hahahah, NOT up... actually down by .2 lb.
An even 132. Haven't changed my ticker as it's just a bother for 1 lb up or down :p

Separating the fats & carbs is where it's at!!!
Liana

CO_6
06-16-2014, 06:09 PM
canadjineh - what app are you using for your nutritional info read outs? I have never seen such an in depth one.

canadjineh
06-16-2014, 11:00 PM
canadjineh - what app are you using for your nutritional info read outs? I have never seen such an in depth one.

I'm using MyFitnessPal - IP headquarters and my coach suggested it and provided more info on it in a handout.... but I make sure I check all my numbers from the package Nutrition Facts data and also for raw unprepared foods with nutritiondata.self.com. Some people who have put a food in the MFP listings have only been concerned with calories so sometimes you will find an obviously wrong listing such as a pizza I saw that had 525 calories per serving - probably right, but then showed zero carbs, zero fat, zero protein, and zero fibre. I only take the listings that actually show the vitamin percentage of RDA as well, just to make sure I am choosing correctly. If something seems too good to be true I check the other listings and also do a little nutritional research elsewhere on the net.

Today's Menu: I picked up a friend after lunch and we went to a medical appointment for her and did some mega shopping where I found two AMAZING Italian light wool sweaters at a consignment shop for 20 dollars total.

BREAKFAST Calories Carbs Fat Protein Fiber Sugar
Rocky Mountain Grain Products - Hemp Hearts, 1 oz (55g, 5 tbsp) 157 3 13 10 2 1 
Lucerne - 1% Cottage Cheese (Canada), 125 g 100 7 2 15 0 6 
Red or Green Grapes - Grapes, 1 cup 104 27 0 1 1 23 
Walden Farms - Calorie Free Strawberry Fruit Spread, 1 Tbsp. (15g) 0 0 0 0 0 0 1 tbsp. down, still several more to go, sigh...
361 37 15 26 3 30

LUNCH The Carb meal. Quinoa, rice & beans with LC cheese melted in and pepper strips raw on the side.
Fresh - Green Onion, Chopped, 15 g 1 stalk 5 1 0 0 0 0 
La Costena - La Costena Salsa Hot, 77.5 g (2tbsp) 25 8 0 0 3 0 
Unico - Black Olives, Sliced, Ripe, 2 tbsp 40 2 4 0 2 0 
Generic - Bell Peppers-mixed (Yellow, Orange, Red), 0.75 cup 14 3 0 0 1 2
Uncle Ben's Bistro Express (Canada) - Quinoa and Brown Rice With Garlic Flavour, 187.5 mL (90 g) 195 36 3 5 3 0 
Beans - Black, cooked, boiled, with salt, 1 cup 227 41 1 15 15 0 
Laughing Cow 1 Wedge (Canada) - Light Cheese Wedge, 2 wedge 50 2 3 4 0 2 
556 93 11 24 24 4

DINNER The Fat meal - a very rich salad with yummy tuna on the side.
Fresh - Green Onion, Chopped, 15 g 1 stalk 5 1 0 0 0 0 
Lettuce - Red leaf, raw, 2 cup shredded 9 1 0 1 1 0 
Fresh - Large White Mushrooms, 2 mushroom 10 2 0 2 0 0 
Avocado, Raw - Avocado, No Skin or Seed, 0.5 fruit 161 9 15 2 7 1 
Nuts - Macadamia nuts, raw, 1.25 oz (10-12 kernels) 254 5 27 3 3 2 
Genova - Tonno Solid Light Tuna - In Olive Oil - Drained, 4.5 oz 180 0 12 20 0 0 
Grana Padano - Parmesan, 33 gr 127 1 9 12 0 0 
Brianna's Homestyle - True Blue Cheese Dressing, 2 Tbsp 120 5 11 1 0 4
866 24 74 41 11 7

SNACKS
Raw Fresh Strawberries - Fresh Strawberries, 166 g 53 8 0 1 2 0 
53 8 0 1 2 0

Totals 1,836 162 100 92 40 41
Your Daily Goal 1,965 246 66 99 31 74
Remaining 129 84 -34 7 -9 33
Calories Carbs Fat Protein Fiber Sugar

Liana

Ruth Ann
06-16-2014, 11:27 PM
Hahahah, NOT up... actually down by .2 lb.
An even 132. Haven't changed my ticker as it's just a bother for 1 lb up or down :p

Separating the fats & carbs is where it's at!!!
Liana

Hooray! I'm finding the same thing - I am for a 3:1 ratio but sometimes get "close enough". I'm staying pretty much between 133 and 136 so I'm happy

Ruth Ann
06-17-2014, 08:03 AM
Yesterday:

Breakfast Calories/Carbs/Fat/Protein/Fiber/Sodium
Yoplait Original Yogurt - French Vanilla, 1 Container (6 oz.) 170 33 2 5 0 85
Egg Large - Whole Egg, 1 piece (large - 50g) 71 0 5 6 0 70
Coffee - Brewed from grounds, 2 cup (8 fl oz) 5 0 0 1 0 9
Kashi - Cereal - Go Lean Crunch, 0.5 Cup (53 g) 100 19 2 5 4 50
Strawberries Fresh Sliced - Driscoll's, 1 Cup, Sliced 50 11 0 1 2 0
396 63 9 18 6 214

Lunch
Celery - Raw, 1 cup chopped 14 3 0 1 2 81
Best Foods - Mayonaise, 2 tbsp (13g) 180 0 20 0 0 180
French's - 100% Natural Classic Yellow Mustard, 2 tsp (5 g) 0 0 0 0 0 110
Onions - Raw, 0.25 cup, chopped 17 4 0 0 1 1
Kroger - Dill Pickle Relish, 2 tablespoon 0 0 0 0 0 440
Kirkland Signature - Tuna - Solid White Albacore (In Water), 1 container (6 oz (56g - about 1/4 cup) ea.) 210 0 3 48 0 540

421 7 23 49 3 1,352

Dinner
Barrilla Farfelle N.65 - Bow Tie Pasta, 2 oz 200 42 1 7 2 0
Beef, - All Natural Lean Ground Beef 93/7, 8 oz 320 0 16 44 0 170
Bell Pepper - Green, Raw, Organic, 1 cup, raw 30 7 0 1 3 5
Generic - Fresh - Mushrooms - Raw, 1 cup 15 2 0 2 1 4
Onions - Raw, 0.25 cup, chopped 17 4 0 0 1 1
Mccormick - Brown Gravy Mix, 1 Tbsp 25 3 1 0 0 340
607 58 18 54 7 520

Snacks
Kroger's - Carb Master Vanilla Yogurt, 1 container 60 4 2 9 0 105

60 4 2 9 0 105

Totals 1,484 132 52 130 16 2,191
Your Daily Goal 1,500 113 67 113 21 2,300

canadjineh
06-17-2014, 01:21 PM
Soooo, Ruth Ann... done anything with the ravioli yet?? You'd probably be ok to throw more carb at it and no added fats and it would be perfect for your carb based meal... the pasta itself will have a lot of carbs in it and there is likely bread crumbs or similar in the stuffing to hold the beet & goat cheese into a firmer paste. You could add roasted beets on the side and maybe just melt the light LC cheese wedge over your portion of pasta... Sorbet for dessert?

just some ideas... :chef:
Liana

Slipfree
06-17-2014, 07:57 PM
Here you go Liana:
Breakfast:

3/4 cup of blueberries
Tablespoon of maple granola
1 container of 0% Greek yogurt
1 piece Ezekiel bread
Tablespoon of almond butter
4 oz unsweetened almond milk

Lunch:

IP bar (busy on the run lunch at school)

Snack:
IP bar

Dinner:
Shredded baked chicken
No added sugar fresh salsa
1/2 Avocado
2 Mama Lupe low carb tortillas- under 6 net carbs
1 tablespoon light sour cream
Arugula

canadjineh
06-17-2014, 09:47 PM
You could have probably gone for the full fat sour cream or added some shredded cheese, SlipFree, :devil: lol. Sounds like a yummy and busy day!

My menu for today:

BREAKFAST Calories Carbs Fat Protein Fiber Sugar Strawberry season!!
O'dough's - Gluten Free Flax Loaf Bread, 1 Slice (43g) 120 22 3 2 5 4 
Adams (Canada) - 100% Natural Crunchy Peanut Butter, 16 g (1 tbsp) 100 3 8 3 1 1 
Lucerne - 0.4% Dry Curd Cottage Cheese, 1/2 cup 110 2 1 22 0 2 
Raw Fresh Strawberries - Fresh Strawberries, 166 g 53 8 0 1 2 0 
383 35 12 28 8 7

LUNCH Carb city, on the run around the house multitasking getting ready to go out with my dad to do errands in town. FYI eggs weren't eaten raw, HB'd.
Vegetable - Celery Stalk 7 -8" Long (Kym), 2 stalk 12 2 0 1 1 1
Generic - Baby-Cut Carrots, 14 carrots (85g) 3oz 30 7 0 1 2 4 
Eggs - Whole, raw, 3 large 221 1 15 19 0 1 
Red or Green Grapes - Grapes, 1 cup 104 27 0 1 1 23 
O'dough's - Gluten Free Flax Loaf Bread, 1 Slice (43g) 120 22 3 2 5 4 
487 59 18 24 9 33

DINNER Got thinking about stroganoff the other day so there we are - finished the sale mushrooms off and used sirloin steak sliced up and greek yogourt. I didn't log the paprika and Epicure roasted red pepper dip mix as they are only spices with no added caloric ingredients.
Fresh - Large White Mushrooms, 6 mushroom 30 6 0 6 0 0 
Onions - Raw, 0.5 medium (2-1/2" dia) 23 6 0 1 1 2 
Butter - Salted, 2 pat (1" sq, 1/3" high) 72 0 8 0 0 0 
Steak - Grilled - Sirloin Tip Steak, 6 oz 228 0 9 32 0 0 
House Foods - Tofu Shiritaki (Spaghetti Shaped Noodles), 113 g (1/2 package) 20 3 1 1 2 0 
Astro (Canada) - Original Greek Yogourt Plain (10%), 3/4 Cup (125 g) 255 6 20 15 0 2 
Grana Padano - Parmesan, 33 gr 127 1 9 12 0 0 Just needed an extra bit of fat for the ratio
755 22 47 67 3 4

SNACKS
Garden of Life Raw Protein-cacao Kiss - Protein Powder, 26 grams 90 5 1 18 4 1 
Genova - Tonno Solid Light Tuna - In Olive Oil - Drained, 2.25 oz 90 0 6 10 0 0 
180 5 7 28 4 1

Totals 1,805 121 84 147 24 45
Your Daily Goal 1,740 218 58 88 27 66
Remaining -65 97 -26 -59 3 21
Calories Carbs Fat Protein Fiber Sugar

I was over a bit in calories but have been under a few days so it all evens out. My gluten free bread is so high in carbs it throws me off since I can't use the reduced carb type grain products. They are all wheat based (usually with some soy added from what I've seen, to bring the carb count down/protein up)

Liana

Ruth Ann
06-17-2014, 10:11 PM
Soooo, Ruth Ann... done anything with the ravioli yet?? You'd probably be ok to throw more carb at it and no added fats and it would be perfect for your carb based meal... the pasta itself will have a lot of carbs in it and there is likely bread crumbs or similar in the stuffing to hold the beet & goat cheese into a firmer paste. You could add roasted beets on the side and maybe just melt the light LC cheese wedge over your portion of pasta... Sorbet for dessert?

just some ideas... :chef:
Liana

Thanks Liana! I plan on cooking it this weekend - going to do a quick cook in boiling water and then add it to sauteed kale with a quick splash of white wine. I like like your idea of the LC cheese too. This is going to be good!

I have found that if I really want something it's pretty easy to work it into my meal plans - like tonight, someone brought home chili cheese dogs which I normally wouldn't eat but these are really good ones so I quickly re-did my menu last night to make them fit my calories/fat/carb etc. Making it my carb meal - just had to do a little jiggering to make it all work.

ChipnDip
06-18-2014, 06:20 AM
Question for the maintainers....

Do any of you use a slow cooker and if so, is it frequently or just sporadic? Any thoughts on the best brand. I'm a month or so away from starting maintenance and just thinking ahead! Liana, I love reading your food diary. In a month, I'm going to be posing LOTS of questions so stand by!!

I'm not on maintenance but thought I would chime in. The remove able liner is a must. Ut I think all the new ones have that. I find the one I have is too big even with a family of four. I have an oval one. Mine also has the timer settings but even when it switches to warm it is still really hot. I bought it because I'm often gone more than the 8 hours. If you buy one that just turns on and off you can buy an outlet timer like you have for your lights to come on and off automatically which is what I really need.

My family doesn't like the texture of crockpot meat but still great for soups, chili and stew.

canadjineh
06-18-2014, 10:26 PM
BREAKFAST Calories Carbs Fat Protein Fiber Sugar
Blue Diamond - Unsweetened Vanilla Almond Milk Updated, 8 oz 40 2 4 1 1 0 
Prairie Naturals (Canada) - Organic Rice Protein (French Vanilla), 1 Scoops (30g) 55 2 0 12 1 0 
Raw Fresh Strawberries - Fresh Strawberries, 166 g 53 8 0 1 2 0 
Nature's Path - Mesa Sunrise Gluten Free Cereal, 3/4 Cup 120 24 1 3 3 4
268 36 5 17 7 4

LUNCH For general information walnuts & macadamia nuts have the highest fat to carb ratio - almonds & hazelnuts are not so great for this.
Bragg - Liquid Aminos - All Purpose Seasoning From Soy Protein, 2 tsp (2.5ml) 0 4 0 12 0 0 
Saporito - Extra Virgin Olive Oil, 1 tsp (10 ml) 40 0 5 0 0 0 
Fresh - Green Onion, Chopped, 15 g 1 stalk 5 1 0 0 0 0 
Vegetable - Celery Stalk 7 -8" Long (Kym), 4 stalk 24 5 0 1 2 3 
Raw - Baby Bok Choy, 100 g 13 2 0 2 1 1 
Nuts - Raw Walnuts, 0.3 cup shelled (50 halves - 100g) 196 4 20 5 2 1 
Eggs - Whole, raw, 4 large 294 2 20 25 0 2 Yes, I actually ate 4 HB eggs!
572 18 45 45 5 7

DINNER DH's suggestion- he could have sachetti with pasta sauce & ricotta while I had GF perogies w sauerkraut & cottage cheese & fried onions. Fresh fruit for dessert. Yum!
Katryna's - Gluten Free Perogies (Sauerkraut), 6 perogies 220 40 4 4 2 0
Butter - Salted, 2 pat (1" sq, 1/3" high) 72 0 8 0 0 0 
Onions - Raw, 0.5 medium (2-1/2" dia) 23 6 0 1 1 2 
Lucerne - 0.4% Dry Curd Cottage Cheese, 1/2 cup 110 2 1 22 0 2 
Lucerne - 1% Cottage Cheese (Canada), 125 g 100 7 2 15 0 6 
Raw Fresh Strawberries - Fresh Strawberries, 124.5 g 40 6 0 1 2 0 
Generic - Banana - Large 8 Inches, 0.75 banana (136 g) 91 23 0 1 3 12
656 84 15 44 8 22

SNACKS
Atkins Advantage - Peanut Fudge Granola Bar, 1 bar 200 19 10 15 9 1 
200 19 10 15 9 1

Totals 1,696 157 75 121 29 34
Your Daily Goal 1,712 214 57 86 27 65
Remaining 16 57 -18 -35 -2 31
Calories Carbs Fat Protein Fiber Sugar

Not a huge amount of veggies today; I decided to get my carbs via fruit. I was still only at half the sugar grams suggested by MFP today so that's quite fine!

Liana

LizRR
06-19-2014, 12:55 AM
Hope its okay if I crash the Maintainers WAYET thread, I am still trying to lose these last few baby pounds but can't do Phase 1/2 as I'm still nursing. Slow and steady for me...just trying to eat well and workout regularly when I can get a full nights sleep! I will need to get MFP so I can have fancy stats too!

Breakfast: Casserole
Spaghetti Squash
Bell Peppers
Onions
Mushrooms
Grassfed Ground Beef
Eggs & Egg Whites
Unsweetened Almond Milk

Lunch: Indian Food Leftovers
Grassfed Stew Meat
Tomato Paste
Onion
Kale
Unsweetened Coconut Milk
Cauliflower Rice

Snack: Blueberry Icecream
Frozen Banana & 1 cup Blueberries

Dinner: Roasted Chicken Leftovers
Chicken Breast
Roasted Potatoes, Rutabaga, and Celery <--usually don't do potatoes, but had to use them up
3 squares Green & Blacks 85% Dark Chocolate

canadjineh
06-19-2014, 11:54 AM
LizRR: I want to nom, nom, nom! your Indian leftovers. I rarely have Indian leftovers now as I'm trying to keep portions within limits, :D, but things always taste so much more flavourful & developed the next day or two. If I make enough for leftovers (for one - my lunch meal the next day) it ends up that we just put the extra on our plates anyhow and eat it up at supper. :hungry:

Liana

LizRR
06-19-2014, 04:15 PM
Breakfast @ 9am: Casserole
Spaghetti Squash
Bell Peppers
Onions
Mushrooms
Grassfed Ground Beef
Eggs & Egg Whites
Coffee & Unsweetened Almond Milk

Lunch @ 12pm: Chicken Soup
Roasted Chicken Breast
8 oz Au Bon Pain Tortilla Soup

Snack @ 3pm: Bread Pudding Muffin
GF Cinammon Raisin Bread
Granny Smith Apple & Raisins
Egg & Egg Whites
Unsweetened Almond Milk
Cinammon & Stevia

Dinner @ 7pm: Fajitas
Marinated Skirt Steak
Bell Peppers, Onion, Cilantro, & Tomato
Avocado
2 Corn Tortillas
3 squares Green & Blacks 85% Dark Chocolate

canadjineh
06-19-2014, 04:25 PM
Liz: Do you do a wrap of any sort with your fajitas? GF or lettuce?? Or just a big plate of fajita stuffing, lol?


BREAKFAST Calories Carbs Fat Protein Fiber Sugar
Blue Diamond - Unsweetened Vanilla Almond Milk Updated, 8 oz 40 2 4 1 1 0 
Prairie Naturals (Canada) - Organic Rice Protein (French Vanilla), 1 Scoops (30g) 55 2 0 12 1 0 
Raisins - Seedless, 1 miniature box (.5 oz) 42 11 0 0 1 8 
Pumpkin Seeds - Organic Pepitas (No Shell - Raw Pumpkin Seeds), 1 oz. 180 4 14 9 3 1 
Chex - Gf Honey Nut Cereal, 3/4 c 120 28 1 2 1 9 
437 47 19 24 7 18

LUNCH Carb meal
Beans - Black, cooked, boiled, with salt, 1 cup 227 41 1 15 15 0 
Uncle Ben's Bistro Express (Canada) - Quinoa and Brown Rice With Garlic Flavour, 125 mL (90 g) 130 24 2 3 2 0 
Saporito - Extra Virgin Olive Oil, 1 tsp (10 ml) 40 0 5 0 0 0 
Onions - Raw, 0.25 medium (2-1/2" dia) 12 3 0 0 0 1 
Generic - Baby-Cut Carrots, 14 carrots (85g) 3oz 30 7 0 1 2 4 
Classico - Roasted Portobello Mushroom Pasta Sauce (Canada), 1/2 cup 50 9 2 2 2 5 
Lucerne - 1% Cottage Cheese (Canada), 125 g 100 7 2 15 0 6 
Apples - Raw, with skin, 1 medium (2-3/4" dia) (approx 3 per lb) 72 19 0 0 3 14 
661 110 12 36 24 30

DINNER Fat meal
Lettuce - Red leaf, raw, 2.5 cup shredded 11 2 0 1 1 0 
Fresh - Green Onion, Chopped, 15 g 1 stalk 5 1 0 0 0 0 
Pumpkin Seeds - Organic Pepitas (No Shell - Raw Pumpkin Seeds), 1 oz. 180 4 14 9 3 1 
Pc - Turkey Breast Strips, 125 g 163 3 3 28 1 0 
Grana Padano - Parmesan, 33 gr 127 1 9 12 0 0 
Simply Food Caesar Dressing - Caesar Dressing, 30 ml 120 2 12 1 0 0 
606 13 38 51 5 1

no snacks today

Totals 1,704 170 69 111 36 49
Your Daily Goal 1,590 199 53 80 25 60
Remaining -114 29 -16 -31 -11 11
Calories Carbs Fat Protein Fiber Sugar

Liana

LizRR
06-19-2014, 09:37 PM
[QUOTE=canadjineh;5026743]Liz: Do you do a wrap of any sort with your fajitas? GF or lettuce?? Or just a big plate of fajita stuffing, lol?


Whoopsie! Forgot the 2 corn tortillas! Added some chopped tomatoes and cilantro too.

Ruth Ann
06-20-2014, 07:57 AM
Now I'm hungry! Need to play with my food more - been super busy and kind of gotten into a rut (and dh hasn't been feeling like cooking). Thanks for the ideas guys!

canadjineh
06-20-2014, 10:39 AM
[QUOTE=canadjineh;5026743]Liz: Do you do a wrap of any sort with your fajitas? GF or lettuce?? Or just a big plate of fajita stuffing, lol?


Whoopsie! Forgot the 2 corn tortillas! Added some chopped tomatoes and cilantro too.

Hahah, lots of times I just do a plate of fajita stuffing because I don't have corn tortillas in the house and DH gets the flour ones for his dinner. I just call it my Mexican Stirfry, lol!

canadjineh
06-20-2014, 10:07 PM
BREAKFAST Calories Carbs Fat Protein Fiber Sugar
O'dough's - Gluten Free Flax Loaf Bread, 1 Slice (43g) 120 22 3 2 5 4 
Nuts - Raw Almonds (15 Qty), 15 almonds 105 3 9 5 2 2 
Iogo - Yogurt - Pineapple-Coconut-Banana 0% Fat, 200 g 70 10 0 6 0 8 
295 35 12 13 7 14

LUNCH Hi fat/lo carb but not optimal - I didn't want to add more dairy at this point though, and more nuts & avocado have a bit of carb I didn't want to add either.
Saporito - Extra Virgin Olive Oil, 1 tsp (10 ml) 40 0 5 0 0 0 
Frank's - Red Hot Sauce - Original Cayenne Pepper Sauce, 2 tsp (5mL) 2 0 0 0 0 0 
Fresh - Green Onion, Chopped, 15 g 1 stalk 5 1 0 0 0 0 
Veggie - Broccoli (Raw), 2 Cup (91g) chopped 60 12 1 5 5 3 
Cauliflower - Raw, 1 cup 25 5 0 2 3 2 
Mclarens - Manzanilla Olives Stuffed W/Pimento Paste, 8.4 Olives (15g) 18 0 2 0 0 0 
Nuts - Cashew nuts, raw, 1 oz 156 9 12 5 1 2 
Avocado, Raw - Avocado, No Skin or Seed, 0.5 fruit 161 9 15 2 7 1 
Beef - Cured, corned beef, brisket, cooked, 3.75 oz 267 0 20 19 0 0 
734 36 55 33 16 8

DINNER Met Mom & Dad after their doc apptmt and DH joined us after work.
Wendy's - Baked Potato - Broccoli and Cheese Sauce, 397 g 400 67 10 13 8 5 
Wendy's - Garden Side Salad (No Croutons) W/ Italian Vinaigrette, 1 side salad 90 8 6 1 2 5 
Generic - Fresh Raw Cherries, 10.5 cherries w/ pits (1 cup) 45 10 0 1 2 8
535 85 16 15 12 18

SNACKS
Garden of Life Raw Protein-cacao Kiss - Protein Powder, 26 grams 90 5 1 18 4 1 
90 5 1 18 4 1

Totals 1,654 161 84 79 39 41
Your Daily Goal 1,815 227 61 91 29 68
Remaining 161 66 -23 12 -10 27
Calories Carbs Fat Protein Fiber Sugar

Liana

Forgot to mention, but you may have noticed by the ticker... I did thankfully gain back the weight I lost with the 'hot car protein' incident early this week. Whew!

canadjineh
06-21-2014, 10:37 PM
Hi all, I had an Avon table at the clinic health & wellness fair, there were all kinds of other things there, chiropractic office had a table, soapworks, Lia Sophia Jewellery, the Dental Hygiene clinic, a spa had a mudbath in a hot tub there. Very interesting day... including live music (I posted a link on another IP thread) - I was dancin' around at lunchtime. :dancer: Breakfast & supper were at home, and lunch & part of my snacks I had packed to bring with me to the fair.

BREAKFAST Calories Carbs Fat Protein Fiber Sugar
Danone (Canada) - Oikos 2% Greek Yogurt, Plain, 3/8 cup 65 4 2 9 0 2 
Danone - Oikos - Greek Yogourt - Key Lime, 3/8 cup (175 g) 85 12 2 7 0 9
Pumpkin Seeds - Organic Pepitas (No Shell - Raw Pumpkin Seeds), 1 oz. 180 4 14 9 3 1 
Raw Fresh Strawberries - Fresh Strawberries, 124.5 g 40 6 0 1 2 0 
370 26 18 26 5 12

LUNCH
Avocado, Raw - Avocado, No Skin or Seed, 0.5 fruit 161 9 15 2 7 1 
House Foods - Tofu Shiritaki (Spaghetti Shaped Noodles), 113 g (1/2 package) 20 3 1 1 2 0 
San-J - Gluten Free Thai Style Peanut Sauce, 1 tbsp 40 5 2 2 1 4 
Cauliflower - Raw, 1.25 cup 31 7 0 2 3 3 
Fresh - Large White Mushrooms, 3 mushroom 15 3 0 3 0 0 
Grana Padano - Parmesan, 100 gr 384 2 28 36 0 0 
Nuts - Macadamia nuts, raw, 1 oz (10-12 kernels) 203 4 21 2 2 1 
854 33 67 48 15 9

DINNER
Barefoot Cellars - Sauvignon Blanc, 8 oz 160 6 0 0 0 2 :hat:
Lettuce - Red leaf, raw, 1.75 cup shredded 8 1 0 1 0 0 
Kraft - Olive Oil Pesto Parmesan Dressing, 2 tbsp 70 6 5 0 0 2 
Bc Fresh - White Golden Nugget Potatoes, 296 g 240 54 0 6 4 4 
Danone (Canada) - Oikos 2% Greek Yogurt, Plain, 0.2475 cup 43 3 1 6 0 1
Meat - Strip Loin Grilling Steak (Grilled), 6 oz (85g) 310 0 11 50 0 0 
831 70 17 63 4 9

SNACKS
Apples - Raw, with skin, 1 medium (2-3/4" dia) (approx 3 per lb) 72 19 0 0 3 14 
Danone - Oikos - Greek Yogourt - Key Lime, 3/8 cup (175 g) 85 12 2 7 0 9
Lucerne - 0.4% Dry Curd Cottage Cheese, 1/2 cup 110 2 1 22 0 2 
267 33 3 29 3 25

Totals 2,322 162 105 166 27 55
Your Daily Goal 2,326 291 78 117 37 88
Remaining 4 129 -27 -49 10 33
Calories Carbs Fat Protein Fiber Sugar

Liana

Ruth Ann
06-22-2014, 08:24 AM
Yesterday was not a good day for me - worked a bunch of hours moving stuff and barely had time to eat. Sometimes you just do the best you can. Made good choices though, just didn't eat enough.

Breakfast:

(calories/carbs/fat/protein/fiber/sodium)

Coffee - Brewed from grounds, 2 cup (8 fl oz) 5 0 0 1 0 9
Egg Large - Whole Egg, 1 piece (large - 50g) 71 0 5 6 0 70
Blueberries - Raw, 0.5 cup 41 11 0 1 2 1
Kashi - Cereal - Go Lean Crunch, 0.5 Cup (53 g) 100 19 2 5 4 50
Mountain High Original Style - Vanilla Yogurt, 0.5 cup 105 15 3 5 0 70
Pb2 - Pb2, 2 T 45 5 2 5 2 94

367 50 12 23 8 294

Lunch

Bell Pepper - Green, Raw, Organic, 1 cup, raw 30 7 0 1 3 5
Quest Bar - Chocolate Peanut Butter-updated 3/12/14, 1 bar 160 25 5 20 17 240
Generic - Cucumber - Raw & Unpeeled, 1 cup slices (52g) 16 4 0 0 0 2

206 36 5 21 20 247

Dinner
Bell Pepper - Green, Raw, Organic, 0.5 cup, raw 15 4 0 1 1 2
Cabbage - Raw, 1 cup, chopped 21 5 0 1 2 16
Cauliflower - Raw, 1 cup 25 5 0 2 3 30
Celery - Raw, 0.5 cup chopped 7 1 0 0 1 40
Generic - Braggs Liquid Amino Acids- Correct Info, 1 tsp. 0 0 0 1 0 320
Generic - Fresh - Mushrooms - Raw, 1 cup 15 2 0 2 1 4
Kirkland - Individually Frozen Boneless Skinless Chicken Breasts, 7 oz. 207 0 3 44 0 350
Oil - Extra Virgin Olive Oil., 2 teaspoons 80 0 9 0 0 0

370 17 12 51 8 762

Snacks
Kroger - Carb Master - Blackberry Yogurt, 6 oz 60 4 2 9 0 95

60 4 2 9 0 95

Totals 1,003 107 31 104 36 1,398
Your Daily Goal 1,500 113 67 113 21 2,300
Remaining 497 6 36 9 -15 902

canadjineh
06-23-2014, 01:54 AM
Crazy day today - I didn't eat one bit at home...
Seniors' Centre had an all you can eat pancake, ham, sausage, eggs, juice, coffee breakfast this morning. DH loves his Sunday pancakes so we went for it. Of course I don't eat the wheat pancakes, but I do have a LARGE helping of scrambled eggs and a piece of ham. I also took a tomato to eat with my breakfast, and had my GF toast with me and low sugar jam on it.
Busy with working around the house, and then on the run so we had a 'lunch/snack' at A&W. Dinner was a potluck BBQ for our RCMP Citizens Patrol group with lawn games and wine :cool:

BREAKFAST Calories Carbs Fat Protein Fiber Sugar
Eggs - Whole, raw, 4 large 294 2 20 25 0 2 
O'dough's - Gluten Free Flax Loaf Bread, 1 Slice (43g) 120 22 3 2 5 4 
Raw - Vine-ripened Tomatoes, 1 medium 22 5 0 1 2 3 
Ham - Cooked Ham, One Slice, 28g, 1 slice, 28 g 46 1 2 5 0 1 
E. D. Smith - Triple Fruit Wildberry 1/3 Less Sugar, 1 tbsp 25 6 0 0 0 6 
507 36 25 33 7 16

LUNCH misleading term:devil:
A&W - Sweet Potato Fries With Chipotle Mayonnaise, 135 g. 360 47 18 4 6 17 

Totals 867 83 43 37 13 33
Your Daily Goal 1,590 199 53 80 25 60
Remaining 723 116 10 43 12 27
Calories Carbs Fat Protein Fiber Sugar

DINNER
BBQ dinner for Citz Patrol: Bison Burgers w cheese (no bun) with tomato aspic, two different green salads with vinaigrette, pickled carrots & beets & cukes, bean salad, Santa Fe corn/pepper/bean salad. two servings of pistachio pudding square with chokecherry sauce on it. Yum & I don't know how many carbs or fats. I'm thinkin' mainly carb meal, though.


Liana

Ruth Ann
06-23-2014, 08:13 AM
potluck BBQ for our RCMP Citizens Patrol group with lawn games and wine

Why did I read that as "lawn gnomes"? I was thinking your group must have some very short members! But your dinner sounds great.

I did better yesterday than I did the day before, at least calorie-wise. A little higher than usual carb-wise, I try to stay under 125 net max, but not too bad - it was the extra 1/2 cup of raspberries that I picked from our yard that did it, I'm sure! :D

Breakfast (calories/carbs/fat/protein/fiber/sodium)
Chobani - Greek Yogurt - Blueberry Non-fat, 5.3 oz.(150g) 130 19 0 12 1 60
Coffee - Brewed from grounds, 2 cup (8 fl oz) 5 0 0 1 0 9
Kelloggs - Pop Tarts Smores, 2 pastry (52g) 400 72 10 6 2 420
535 91 10 19 3 489

Lunch
Raw - Roma Tomato, 2 cup 64 16 0 4 4 16
Kroger - Cottage Cheese 4% Milkfat Small Curd, 1 cup (113 g) 220 10 9 24 0 900
284 26 9 28 4 916

Dinner
Cabbage - Raw, 2 cup, chopped 43 10 0 3 4 32
Kirkland - 1/3 lb Sirloin Hamburger Patty, 1 patty 330 0 23 30 0 80
Tillamook - Pepperjack Cheese, 2 slice 160 0 12 10 0 250
533 10 35 43 4 362

Snacks
Raspberries - Raw, 1 cup 64 15 1 1 8 1 picked fresh from my yard!
Mountain High Original Style - Vanilla Yogurt, 0.25 cup 53 8 2 2 0 35
117 23 3 3 8 36

Totals 1,469 150 57 93 19 1,803
Your Daily Goal 1,500 113 67 113 21 2,300
Remaining 31 -37 10 20 2 497

canadjineh
06-23-2014, 12:12 PM
Ruth Ann: lawn gnomes, HAHAHAHAHA!
It wasn't really the raspberries, you know, it was the pop-tarts ;) jk - glad meals are going well for you.
P2 day for me, lol.

Ruth Ann
06-23-2014, 03:22 PM
Ruth Ann: lawn gnomes, HAHAHAHAHA!
It wasn't really the raspberries, you know, it was the pop-tarts ;) jk - glad meals are going well for you.
P2 day for me, lol.

Dh has to move the seat pretty far back every time he drives my car - says it's like the lawn gnomes have been driving it!

And it couldn't have been the pop tarts - I specifically remember eating those at 4:30 a.m. when everyone else was asleep and I was enjoying a little bit of quiet time all by myself. Everyone knows calories before 5 a.m. that no one sees you eat don't count! Right??? :dizzy:

SylviesGirl
06-23-2014, 07:35 PM
And it couldn't have been the pop tarts - I specifically remember eating those at 4:30 a.m. when everyone else was asleep and I was enjoying a little bit of quiet time all by myself. Everyone knows calories before 5 a.m. that no one sees you eat don't count! Right??? :dizzy:

You go, girls! I am working up to posting my menu . . . just want to get on my maintenance feet first. I want to be eating "for me" and not for others because I know they are watching. I'm weird like that sometimes. Keep up the good work!

canadjineh
06-23-2014, 07:37 PM
Dh has to move the seat pretty far back every time he drives my car - says it's like the lawn gnomes have been driving it!
:dizzy:

Same happens in reverse at our house - my thigh bones are 18 (& a bit) inches long, so every time I get in the drivers seat I bash my kneecaps on the steering column after DH has been driving.

"And now, for something completely different..." (Monty Python quote) Today's menu:

BREAKFAST Calories Carbs Fat Protein Fiber Sugar
Prairie Naturals (Canada) - Organic Rice Protein (French Vanilla), 1 Scoops (30g) 55 2 0 12 1 0 
Garden of Life Raw Protein-cacao Kiss - Protein Powder, 13 grams 45 3 1 9 2 1 
100 5 1 21 3 1

LUNCH Today was day 1 of a new Subway special edition "Atlantic Lobster" in chopped salad for me, or 6/12 inch subs for 'gluten-eers.' DEELICIOUS! So new that there is no online nutrition listing for it yet on Subway.ca. I'm making a guesstimate here.
Generic - Chopped Lobster, 1/2 cup 71 2 0 30 0 0 
Subway - Veggie Chopped Salad W/oil & Vinegar & Shredded Cheese, 1 Salad 230 11 9 40 6 4 
301 13 9 70 6 4

DINNER Needed something rich & tasty this evening. Indian food always fits the bill.
Eggs - Whole, raw, 3 large 221 1 15 19 0 1 
Generic - Baby-Cut Carrots, 14 carrots (85g) 3oz 30 7 0 1 2 4 
Onions - Raw, 0.25 medium (2-1/2" dia) 12 3 0 0 0 1 
Vegetable - Celery Stalk 7 -8" Long (Kym), 2 stalk 12 2 0 1 1 1 
Veggie - Broccoli (Raw), 0.75 Cup (91g) chopped 23 4 0 2 2 1 
Raw - Baby Bok Choy, 100 g 13 2 0 2 1 1 
Saporito - Extra Virgin Olive Oil, 1 tsp (10 ml) 40 0 5 0 0 0 
Maya Kaimal - Madras Curry, 0.58275 cup 175 11 14 2 2 4 
Generic - Fresh Raw Cherries, 28 cherries w/ pits (1 cup) 120 25 0 1 4 21 
646 55 34 28 12 34

SNACKS As you can tell, I had a sort of snackies attack today, TOM is approaching... feed me salty fat & no one gets hurt! I was also pretty hungry after Aquacize today.
Atkins Advantage - Peanut Fudge Granola Bar, 1 bar 200 19 10 15 9 1 
Generic - Banana - Large 8 Inches! ;), 1 banana (136 g) 121 31 0 2 4 17 
Helmut's Sausage Kitchen - Habanero or Jalapeno Pepperoni, 2 stick (50 g) 320 6 26 16 0 6 
Armstrong Light - Old Cheddar Cheese, 60 g 180 0 12 16 0 0 
821 56 48 49 13 24

Totals 1,868 129 92 168 34 63
Your Daily Goal 1,949 244 65 98 31 74
Remaining 81 115 -27 -70 -3 11
Calories Carbs Fat Protein Fiber Sugar

Liana

Ruth Ann
06-24-2014, 08:21 AM
Oh, now I want Indian food!

I had the hungries yesterday too - think it might be stress, go figure.

Breakfast: (calories/carbs/fat/protein/fiber/sodium)

Coffee - Brewed from grounds, 2 cup (8 fl oz) 5 0 0 1 0 9
Raspberries - Raw, 1 cup 64 15 1 1 8 1
Kashi - Cereal - Go Lean Crunch, 0.5 Cup (53 g) 100 19 2 5 4 50
Mountain High Original Style - Vanilla Yogurt, 0.75 cup 158 23 5 7 0 105
327 57 8 14 12 165

Lunch
Bell Pepper - Green, Raw, Organic, 0.5 cup, raw 15 4 0 1 1 2
Celery - Raw, 0.5 cup chopped 7 1 0 0 1 40
Generic - 11251, Lettuce, Cos or Romaine, Raw, 2 cup shredded (47g) (1.657 oz.) 16 3 0 1 2 8
Chicken - Meat only, roasted, 128 g 243 0 9 37 0 110
Generic - Whole Hass Avacado, 3 oz 150 8 14 2 6 6
Generic - Cucumber - Raw & Unpeeled, 3/4 cup slices (52g) 12 3 0 0 0 2
Kraft Salad Dressing - Roka Blue Cheese, 2 tbsp 120 1 12 0 0 250
563 20 35 41 10 418

Dinner
Kirkland Signature (Costco) - Pork Sirloin Tip Roast, 7 oz/112g 175 0 3 39 0 508
Average Usda Numbers - Broccoli; Fresh, Raw, 2 cup 40 8 4 4 4 38
Rice - Brown, medium-grain, cooked, 0.5 cup 109 23 1 2 2 1
324 31 8 45 6 547

Snacks
Bear Naked - Real Nut Energy Bar Maple Nut, 1 bar 260 30 13 8 4 115 (got this for free - I really wouldn't pay for it but for free I'll give most anything a try!
Kroger - Carbmaster Yogurt- Vanilla, 1 container 60 4 2 9 0 105
320 34 15 17 4 220

Totals 1,534 142 66 117 32 1,350
Your Daily Goal 1,653 125 74 125 23 2,300

canadjineh
06-24-2014, 06:45 PM
"Bear Naked - Real Nut Energy Bar Maple Nut, 1 bar 260 30 13 8 4 115 (got this for free - I really wouldn't pay for it but for free I'll give most anything a try!"

So how was it Ruth Ann? Sounds delicious - when they say energy anywhere in the title ya just know they're gonna throw the carbs in there, :joker:

Well my team lost at World Cup today, so I'm :(... Two Cups in a row they have been booted out before final eliminations! This after winning it 8 years ago! BAH! Anyhow it was a whacko game - one of the Uruguayan players actually bit an Italian player on the shoulder to get him off the ball and didn't even get red-carded for it! At least it wasn't a blowout 0-1, but we still are out :rolleyes::rolleyes::rolleyes:

Hi to SylviesGirl, how's it going in maintenance.... saw you lost a bit of weight even (on MFP) - Good stuff!

Liana

canadjineh
06-24-2014, 08:33 PM
BREAKFAST Calories Carbs Fat Protein Fiber Sugar
Adams (Canada) - 100% Natural Crunchy Peanut Butter, 16 g (1 tbsp) 100 3 8 3 1 1 
Powerplant - Chocolate Sprouted Seed Spread, 1 tbsp (26g) 65 6 4 2 2 4
Generic - Banana - Large 8 Inches, 1 banana (136 g) 121 31 0 2 4 17 
O'dough's - Gluten Free Flax Loaf Bread, 1 Slice (43g) 120 22 3 2 5 4 
406 62 15 9 12 26

LUNCH A really dull, raw lunch taken in baggies on the road as Dad & I had stuff to do in town. Thank goodness salty fat was involved or I would have felt 'cheated.' :dizzy:
Cauliflower - Raw, 2 cup 50 11 0 4 5 5 
Grana Padano - Parmesan, 66 gr 253 1 18 24 0 0 
Helmut's Sausage Kitchen - Habanero or Jalapeno Pepperoni, 1 stick (50 g) 160 3 13 8 0 3 
Pumpkin Seeds - Organic Pepitas (No Shell - Raw Pumpkin Seeds), 1 oz. 180 4 14 9 3 1 
643 19 45 45 8 9

DINNER Spanish Rice dinner tonight. CARBS!!
Rice - India Gate Basmati Rice Premium White, 1.25 cup cooked 188 44 0 4 0 0 
Saporito - Extra Virgin Olive Oil, 2 tsp (10 ml) 80 0 9 0 0 0 
Vegetable - Small Avocado, 0.25 small (200g with skin & pit) 81 4 7 1 3 0
Generic - Chicken Breasts Boneless Skinless, 2 oz (1breast) 94 0 2 13 0 0
Fresh - Green Onion, Chopped, 30 g 1 stalk 10 2 0 1 1 1 
La Costena - La Costena Salsa Hot, 108.5 g (2tbsp) 35 11 0 0 4 0 
Generic - Bell Peppers-mixed (Yellow, Orange, Red), 0.5 cup 9 2 0 0 1 1 
Mclarens - Manzanilla Olives Stuffed W/Pimento Paste, 7 Olives (15g) 15 0 2 0 0 0 
Vegetable - Celery Stalk 7 -8" Long (Kym), 2 stalk 12 2 0 1 1 1 
524 65 20 20 10 3

SNACKS Traded in some packets a friend had given me that I couldn't eat - not GF; but got a new updated list for GF in Canada and YAAAY! They have changed the formulation of some things - now I can have potato puree and some other savoury things.
Ideal Protein - Lemon Pudding, 1 packet 90 4 0 18 1 2 
90 4 0 18 1 2

Totals 1,663 150 80 92 31 40
Your Daily Goal 1,665 208 56 84 26 63
Remaining 2 58 -24 -8 -5 23
Calories Carbs Fat Protein Fiber Sugar

Liana

SylviesGirl
06-25-2014, 10:45 AM
I'm doing well, Liana -- thanks for asking. I did go down a bit on the scale . . . it may have been the exit of TOM, too, but I'll take it! I am trying to weigh daily for a while just to, basically, reassure myself that I really can eat more food now and not feel bad about it. Didn't weigh today as I got up before my husband and didn't want to wake him. Next thing I knew, a large cup of coffee and been slugged down -- too late! Tomorrow.

I'm still keeping my head down, basically, and making very conservative choices. Adding 1 extra thing or food type to my basic P3 frame work. I'm going to go work up some sort of taco salad thing for dinner on MFP. I have some extra light cheese and a bit of guac I would like to include if possible. I have to work on the proportions. Maybe I should just make it for lunch . . . then I don't have to worry about the fat. Hmmm.

canadjineh
06-25-2014, 12:03 PM
Your fat meal doesn't necessarily have to be for lunch... as long as you have the two opposite meals a day. Taco salad actually works great for the fat meal because it can be very low in carbs (mainly the lettuce - helps). I'd suggest going the fat route for it, DON'T use beans for your protein in this case, use ground beef, or even fajita style beef strips or pork tenderloin or turkey breast strips, whatever - just make it meat, cooked with taco seasoning (watch out for sugars in some packets). I use actual Mexican spices and not an envelope mix then there is no problem with sugar. Or for an easy route you can cook up with a bit of salsa for meat spicing. Have full fat cheese grated on it, green olives (black are ripe and have more carbs than green), and half an avocado on the side or chopped on top, and put on a dollop of full fat Greek Yogourt/even regular yogourt since you will be getting enough protein. You can get 10 or 11% yogourt for this. I usually even have room for a few regular taco chips (in this case NOT the baked ones) but I don't always add them - talking like 5-10 max of the little rounds.
If you are doing a low fat taco salad... use mixed beans & rice cooked with taco seasoning or salsa, chop in waaay more peppers and tomatoes and green onion - ditch the olives and avocado, use dry curd cottage cheese on top of your beans (0.4% fat) instead of even low fat cheddar, top with lots of salsa and 0% greek or regular yogourt.

I decide what I am making for dinner first as I don't want to do two different meals for the two of us - so if it's pasta, potato, rice & beans that he feels like I switch it out accordingly. Feel free to lurk through the thread for my menus or on MFP on my diaries for ideas.

I used to weigh every day too, now I weigh a couple of times a week and you will probably be able to relax a bit about it in time as well. If you are an 'everyday-er' you just have to not get stressed about little weight changes that are a daily norm.

Liana

SylviesGirl
06-25-2014, 01:07 PM
Your fat meal doesn't necessarily have to be for lunch... as long as you have the two opposite meals a day. Taco salad actually works great for the fat meal because it can be very low in carbs (mainly the lettuce - helps). I'd suggest going the fat route for it, DON'T use beans for your protein in this case, use ground beef, or even fajita style beef strips or pork tenderloin or turkey breast strips, whatever - just make it meat, cooked with taco seasoning (watch out for sugars in some packets). I use actual Mexican spices and not an envelope mix then there is no problem with sugar. Or for an easy route you can cook up with a bit of salsa for meat spicing. Have full fat cheese grated on it, green olives (black are ripe and have more carbs than green), and half an avocado on the side or chopped on top, and put on a dollop of full fat Greek Yogourt/even regular yogourt since you will be getting enough protein. You can get 10 or 11% yogourt for this. I usually even have room for a few regular taco chips (in this case NOT the baked ones) but I don't always add them - talking like 5-10 max of the little rounds.
If you are doing a low fat taco salad... use mixed beans & rice cooked with taco seasoning or salsa, chop in waaay more peppers and tomatoes and green onion - ditch the olives and avocado, use dry curd cottage cheese on top of your beans (0.4% fat) instead of even low fat cheddar, top with lots of salsa and 0% greek or regular yogourt.

I decide what I am making for dinner first as I don't want to do two different meals for the two of us - so if it's pasta, potato, rice & beans that he feels like I switch it out accordingly. Feel free to lurk through the thread for my menus or on MFP on my diaries for ideas.

I used to weigh every day too, now I weigh a couple of times a week and you will probably be able to relax a bit about it in time as well. If you are an 'everyday-er' you just have to not get stressed about little weight changes that are a daily norm.

Liana

Thanks, Liana. What about guacamole? I want to use some Wholly Guacamole that I have on hand. I am thrown a little because there are 3 carbs (1 net carb) per 2 TB. There are 5g fat. So, if I wanted to use the guacamole as a dip for cucumber slices, for instance. . . the ratios would work out to be 20g fat w/ 12g carbs (4g net carbs). Is that a good enough ratio to make it okay for the fat meal??? You go by net carbs for that, right? I'm a little skittish about the 20:12 ratio. What do you think?

I think I am not ready for this . . . I think I'll repeat yesterday's egg salad on cucumber rounds . . . :spin:

canadjineh
06-25-2014, 02:26 PM
Hi SylviesGirl: according to nutritiondata.self.com avocado (1 whole) has 22g fat and 2 grams net carbs. Use real avocado with nothing else in it except maybe lime juice and spices, Wholly doesn't add anything else I think...
the ratio there is 20:4 - Net carbs count, don't worry about the fibre carbs. So your ratio is actually 5:1 - good goin!
Great lower carb/higher fat meal! Don't forget your proteins. :D
Liana

SylviesGirl
06-26-2014, 09:08 AM
Hi SylviesGirl: according to nutritiondata.self.com avocado (1 whole) has 22g fat and 2 grams net carbs. Use real avocado with nothing else in it except maybe lime juice and spices, Wholly doesn't add anything else I think...
the ratio there is 20:4 - Net carbs count, don't worry about the fibre carbs. So your ratio is actually 5:1 - good goin!
Great lower carb/higher fat meal! Don't forget your proteins. :D
Liana

Ok, so it's a go on guac . . . good! :D Wholly doesn't have anything much else in it but avocado and a bit of onion, tomato, and spice. Looking at the low carbs, I can't see that there would be any added sugar. So, going forward, it is the net carbs (total carbs minus the fiber carbs) that we use to figure the ratio for the fat & carb meals, correct? I thought I understood all of this, but I now see where some uncertainty comes in with specific foods. Thanks so much, Liana.

Tonight is my son's boy scout picnic. Nice to know I can finally go to one of these events and "blend in." It is potluck, so I know I will be able to navigate and make choices that are good for me and the way I eat. Loving the freedom and flexibility of maintenance!