to Cate, WildWoman, and Lubajo!
Yes, please look at the emergency list for Phase 1
...lots of GREAT information there. Also please make sure you READ THE BOOK!
It's big, but at least half of it is recipes/meal plans. This plan is very flexible, allowing you to tailor it to what works for your body, but you can only do that if you read the information and are knowledgeable about what works and what doesn't. You can always borrow it from the library or purchase a cheap, used copy from sites like www.half.com
Oatmeal is GREAT in P2! You can add nuts for protein and all sorts of spices and splenda for flavor. I love a little bit of cinnamon and some nutmeg on mine and walnuts...for protein and Omega 3 oils. Yumm!
Personally, I think bars just make me more hungry...but you can find some that are okay in P2. Just watch your body and see how you react, okay?
Try to stay as far as possible from processed foods, okay? That's one of the many benefits of SBD...you eat so much healthier! Shop around the perimeter of the grocery store with quick darts into the middle aisles for natural PB, spices, and healthy cereals (Uncle Sam, Fiber One, Steel Cut Oats). You'll be amazed at how GOOD you feel!
Exercise is so important, Cate, so I'm glad you asked! In P1, if you haven't been exercising, you may want to wait until you feel better to start, or start more gradually. Make sure you're eating good carbs, as Barb and Ruth mentioned. Those include beans, legumes, bell peppers, tomatoes, yogurt, and milk. They help reduce cravings, make P1 easier, and help you have more energy for your workouts. As for what kind of exercise, make sure it's something you'll enjoy, switch it up regularly so you don't get bored, and make sure you have a combination of strength training (weight lifting), cardio (aerobic exercise like treadmill, step classes, elliptical, running, etc.), and stretching (yoga, pilates, etc.). You can find out a ton from the super-smart chickies in the Exercise forum.