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SBD On Plan Thread - December 16-22

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Old 12-16-2013, 11:57 AM   #1
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Default SBD On Plan Thread - December 16-22

Countdown to and ...

It's time for a new week of talking On-Plan! This is the place for South Beach meal plan and food support, encouragement and questions.

Anyone, from any phase (1, 1.5, 2, 3, etc.) can post, and those who are new to 3FC are especially encouraged to do so!

This thread is for questions, sharing advice and strategies, and encouraging each other to stay on plan. It is not for chatting about daily life unrelated to this topic. Members have indicated that they would like to have chatting remain in the Daily Thread, so any posts that are off topic or chatty will be moved by the mods to the Daily.

People in different phases of South Beach post here so it will help everyone if you indicate what phase you're in when you post. Thanks!

While you may certainly find, from time to time, the need to ask for help after going off plan, remember that this thread is about staying on plan. When you share details of off plan foods you've eaten, it can upset, tempt, and otherwise frustrate other members, so please keep these details to a minimum.

So, share with us: How are you staying on plan this week?

How's it going for you?

Of course feel free to share your daily on plan menu
__________________
Mini-goal #1 (ala Beck Diet Solution): Lose 5 pounds. Start date: Oct 27, 2014.
Diet: low(ish) carb, mostly vegetarian
~~~~~~~~~~~~~~~~~Exercise: Just yoga + walking
~~~~~~~~~~~~~~


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Old 12-16-2013, 11:58 AM   #2
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I've been doing better since I started posting menus again... still struggling with binge-y behaviors but better than I have been for the last few months .

Phase 2
B - coffee with us coconut milk.
Running (Couch to 5K, probably back to the beginning of the program)
Spinach omelet, 1 veggie sausage
L - the never-ending Spaghetti Squash Deep Dish Pie... big green salad with Annie's Goddess dressing
S - small bowl of homemade split pea soup (with carrots)
D - Stir-fry of broccoli and Gardein "Chick'n" strips. Maaaaaybe some quinoa if I am starving.
dessert - Greek yogurt
__________________
Mini-goal #1 (ala Beck Diet Solution): Lose 5 pounds. Start date: Oct 27, 2014.
Diet: low(ish) carb, mostly vegetarian
~~~~~~~~~~~~~~~~~Exercise: Just yoga + walking
~~~~~~~~~~~~~~


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Old 12-16-2013, 12:06 PM   #3
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Hi Emma!! Your menu looks great!! I love stir-fry! And you will have to let me know what your experience is like with the Couch to 5k running program....I have wanted to try it but just never did.....

Well it's Monday....9 days to Christmas!! Today I have been doing a lot of thinking about the actual day of Christmas....I had originally thought that I would take it off completely and just eat whatever I wanted but in reading through posts here it seems that whenever people go off plan (planned or otherwise) for a holiday or special occasion they have a hard time getting back on.....what is everyone's plan for the big day??

My food and exercise plan for today;

Breakfast - broccoli and cheese quiche with a V8
Lunch - vegetable beef soup
Dinner - chili with a salad and a glass of milk
Snacks - hard boiled egg, sf jello cup and 2 PB cookies

Exercise: 40 minutes of Cardio and a 30 minute with with Charlie
**And LOTS of water today - tomorrow is my weekly weigh in!!!!**

Happy Monday All!!

Samm
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Start Weight: 175.0lbs (November 26th, 2013)
Current Weight: 162.0lbs
First Goal: 157.5 (10% of starting weight)
Second Goal: 147.5 (20% of starting weight)
Ultimate Goal Weight: 135lbs

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Old 12-16-2013, 06:44 PM   #4
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B: PB and banana muffins
L: fireside white bean and sausage soup, with escarole
S: did I have one?
D: fajita salad
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Start Date: May 5, 2008

Just trying to maintain on the beach!
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Old 12-16-2013, 11:53 PM   #5
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Been shopping all day, but thats what I get for not starting my christmas shopping until 9 days before christmas... remind me never to do that again.

EmmaD thanks for starting us off this week

Phase 2

1/2 Whole wheat english muffin w/ pb & nsa jam
V8

Garden salad w/ italian dressing

Cheese string

Stirfry w/ shritaki noodles, brocolli, red peppers, snow peas, thinly sliced steak, green onions & franks hot sauce (I know Im strange for liking this combo)
Glass of skim milk

Cucumber slices w/ rf cream cheese
Peanuts (1oz)
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172lbs as of Sept. 1st, September goal 5lbs down
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Old 12-17-2013, 10:30 AM   #6
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I've been all over the board this weekend. One good thing about work is how it normalizes my eating! (Too much grazing at home)

Breakfast: 1/4 C cottage cheese, turkey pepperoni stick
Lunch: salad w/ chicken, olives, feta, tomatoes
Snack: 15 nuts, 1/2C yogurt, apple
Dinner: Taco salad
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Old 12-17-2013, 12:01 PM   #7
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Quote:
Originally Posted by samm14 View Post
Hi Emma!! Your menu looks great!! I love stir-fry! And you will have to let me know what your experience is like with the Couch to 5k running program....I have wanted to try it but just never did.....
Samm - I did C25K straight through in 2009 and I was so proud of myself. I didn't really have a plan after that, and kinda fell off the wagon. But ever since I have used the intervals for HIIT (High-Intensity Interval Training) and periodically start the program again, but have never gotten to 30 minutes of all running since 2009. I am between Weeks 3 & 4 now (~3-5 minutes running at a time). I HIGHLY recommend the program. Check out the threads in the Exercise section.

Hearing Jonathan Metzl interviewed on NPR's Science Friday last week really lit a fire under my butt that I just need to be doing something, anything, active. I tend to overthink everything and end up doing nothing So yesterday I finally just went out and DID it. It may not help me lose weight (then again, it might ...) but I need to be exercising for all the other health benefits. I'm not getting any younger

Here is another interview with Metzl

Phase 1.5ish (no grains, just carrots and a few Goji berries)
B - coffee with unsweetened coconut milk. Cauliflower protein pancakes. 1 Veggie sausage.
L - more chick'n/broccoli stir-fry. Goji green tea.
S - Peppers/carrots with roasted garlic hummus
D - Spaghetti Squash Deep Dish Pie that I never got around to eating yesterday.... big green salad
dessert - Greek yogurt

5+ cups veggies.
Exercise: 1 hour yoga. Hopefully some walking if I can organize my time well enough.
__________________
Mini-goal #1 (ala Beck Diet Solution): Lose 5 pounds. Start date: Oct 27, 2014.
Diet: low(ish) carb, mostly vegetarian
~~~~~~~~~~~~~~~~~Exercise: Just yoga + walking
~~~~~~~~~~~~~~


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Old 12-17-2013, 12:46 PM   #8
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Hi Everyone!! Happy Tuesday!!

Well today was weigh in day for me and I was down 4lbs this week!!!! Maybe, and this might be being a little too optimistic....but maybe I can hit the 150's by Christmas....that would be great motivation for staying on plan!!

Well on to today....

My menu and exercise plan for the day;

Breakfast - broccoli and cheese quiche with a V8
Lunch - pea soup and greek salad
Dinner - chili with a salad
Snacks - grapes, 2 PB cookies and a hard-boiled egg
**This week I am adding in grapes!**

Exercise - gym and walking Charlie

Emma - I might try it...I'm just not sure where to begin...I have been running on the treadmill (I live in Canada - it's cold!! ) and I have been able to get to a place where I am running about 15 minutes straight....sometimes a little more...but I am having trouble building from there so I am looking for a plan that will help....I will look into it....thanks for the info!

Have a great day!!

Samm
__________________
Start Weight: 175.0lbs (November 26th, 2013)
Current Weight: 162.0lbs
First Goal: 157.5 (10% of starting weight)
Second Goal: 147.5 (20% of starting weight)
Ultimate Goal Weight: 135lbs

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Old 12-17-2013, 11:18 PM   #9
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I find it really hard in December to do my usual phase 1 - 1.5 meal plan, hence why you are seeing alot of phase 2 days from me... I dont know if its the cold weather or just a 'holidays' mentality.
Eitherway here is my daily menu:

1/2 Whole wheat english muffin w/ nsa jam
V8

Greek yogurt w/ 1/2 sliced banana

Garden salad w/ citrus dressing
Cheese string

Hotdog 'salad'
Green beans
Glass of skim milk

Cucumber slices w/ ranch
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172lbs as of Sept. 1st, September goal 5lbs down
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Old 12-18-2013, 11:42 AM   #10
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Ooh! It's Wednesday! Only 2 more days of work (after today )
Struggling a bit here. I'm feeling the sugar monster rearing its head now that there are goodies everywhere.

Breakfast: 1/4 C greek yogurt & 1/2 protein bar
Lunch: 3 turkey pepperoni sticks, 10 corn chips, 1 oz cheese, 2C raw veggies
Snack: 15 nuts, 1/2C yogurt
Dinner: Pepper Steak w/ cauliflower rice
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Old 12-18-2013, 11:48 PM   #11
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Phase 2

1/2 Whole wheat english muffin w/ pb & nsa jam
V8

Greek yogurt w/ 1/2 sliced banana

Garden salad w/ citrus dressing
Cheese string

Roast beef
Cauliflower 'faux'tatos
Carrots

Celery w/ laughing cow ...maybe?
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172lbs as of Sept. 1st, September goal 5lbs down
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Old 12-19-2013, 04:40 PM   #12
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Wednesday = not good. I'm pretty sure i have blood sugar issues. I've never tested high on fasting glucose tests but I've never done a glucose challenge test. I think I overreact to certain foods, based on how I feel (hard to articulate... "weird" and foggy/spacey/out of it come to mind). I want to get a glucose meter so I can check to see if glucose levels correlate with that feeling. It's not blood pressure, I have checked that.

I did do Couch to 5K yesterday (Week 4, 12 minutes running total)! I've been exercising every day after hearing the author of The Exercise Cure speak


ANYWAY, today, Phase 2ish?
B - coffee with us almond milk. Cauliflower protein pancakes (with flax meal & cinnamon), veggie sausage
L - Huge spinach salad with Annie's Goddess dressing. Veggie hotdogs, no bun.
Ss - Soy nuts, 1 oz very sharp cheddar cheese, carrots (only veggie I have left) with garlic hummus.
D - Broccoli/Chik'n stirfry
dessert - Greek yogurt. Maybe 1/2 a GRAPEFRUIT, man they are so good right now (the Ruby Reds).

Exercise: 1 hour yoga
__________________
Mini-goal #1 (ala Beck Diet Solution): Lose 5 pounds. Start date: Oct 27, 2014.
Diet: low(ish) carb, mostly vegetarian
~~~~~~~~~~~~~~~~~Exercise: Just yoga + walking
~~~~~~~~~~~~~~



Last edited by EmmaD : 12-19-2013 at 04:43 PM. Reason: added exercise
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Old 12-20-2013, 09:39 PM   #13
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--------------------------------------------------------------------------------

Phase 2

1/2 Whole wheat english muffin w/ pb & nsa jam
V8

Greek yogurt w/ 1/2 sliced banana

Caeser salad w/ renee's dressing & fresh parm
Diet Coke

Omlette w/ ham, brocolli & rf cheddar
Green beans
Glass of skim milk

cucumber w/ cream cheese
__________________
~Lindsay



172lbs as of Sept. 1st, September goal 5lbs down
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Old 12-21-2013, 10:12 AM   #14
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Past 2 weeks have not been majorly OFF plan, but nit very struck either - holding at 173, which is ok. I am trying to be at or below 175 for the new year -

TODAY -
B: scrambled eggs, V8, canadian bacon
L: salad, grilled veggies, chicken, salsa
S: cashews
D: steak, salad
D: modified buckeyes (dark chic, natural pb, splenda)
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