I made a rookie-Phase 3 mistake this WHOLE WEEK...I blame allergies as I've been particularly off my game the past few days. I got the 'all clear' to do high intensity workouts in Phase 3 now. So Monday I did a 4.5mi run and yesterday did a new 'bootcamp' style class and really went all out, super sweaty, huffy puffy, etc.
Well, in 22 weeks of Phase 1 & 2 weeks of Phase 2 I always had 1c veggies at breakfast and 1c veggie at lunch (remaining 2c at dinner) and when I worked out I had an extra IP...so 24 weeks of the same thing.
It just hit me this morning that the past 4 days (not making the mistake today on Phase 3 Day 5) I have still only been having my 1c veggie at lunch and the past 2 workout days I had an extra IP when I worked out...but DUH....I am in Phase 3 now! I no longer have my breakfast Spinach Smoothie - so I should be having 2cups veggies at lunch and I don't need the extra packet to exercise, because my body now has its glycogen stores replenished!!
Calgon take me away!!!!
On the brighter side - I made pumpkin pie for breakfast this morning and it was delish! I actually made 3 servings for me, dad, & hubs and it was GIGANTIC - I had to pour extra custard into small ramekins. I think a double serving would fit into a pie pan 'just right'. It's amazing how much food we eat now!
Everyone should keep in mind that in order to keep this weight off your choices need to be ones you can keep up. Make sure you try out recipes that could be recreated at a restaurant (like an egg mcmuffin type thing). Make sure you're measuring your fruit out so you can get a clear picture of what 1 cup of strawberries looks like.
Phase 3 is AWESOME, but its only two weeks. It's there to lay the ground work for Phase 4, which is NOT easy.
We will never be "done" with IP, so when you're looking at recipes keep that in mind... you want things that you can continue to make and eat in the long run
Liz, your pumpkin pie is a must try. It would be a great sub for dessert in the upcoming holiday months!
I totally confess to going bonkers my first week of Phase 3 - I've been a kitchen fiend every night because I CAN!!!!! My dad is here the entire week and this is one of the few opportunities I have a full time "Manny" - so sad when he leaves this weekend - he's been so helpful, especially since the allergy plague is sweeping through my house!
I certainly never ate Pumpkin Pie for breakfast before IP! Nor Strawberry Cheesecake! BUT - I am still pretty nutzo right now for my beloved desserts, I noticed that "desserts for breakfast" pattern recently. I've got plans on a savory route soon. I am very much 'grab & go' in the morning, so preparing big batches for the week is going to be key for me. I think the Bread Pudding and the Biscuit Breakfast Casserole (still playing with that one - not published yet) may work best for that. The others are just TOO MUCH food to make & store for the week - I simply can't fit 3 pie pans in my fridge and have room for all my veggies...2 stacked casserole dishes are a better bet.
The French Toast is going to be a definite weekend treat for me - what the Crispy Cereal pancakes were for me in Phase 1 when I have time to "cook" breakfast.
I am entering week 2 of phase 3, I had awful allergies last week and finally feeling human again. I finally felt well enough and went higher intensity in my running today and felt fantastic! I am still testing my limits, as I can go faster now than I ever remember. I only had 30 minutes (cutting it close to gym daycare closing time), and averaged 8:50min/mile, but started out slower and progressively bumped it up until I was at an 8 min/mile! I was able to squeeze out 3.5miles and finally got that huffing, puffing, sweaty, awesome workout I had been missing!
Everyone should keep in mind that in order to keep this weight off your choices need to be ones you can keep up. Make sure you try out recipes that could be recreated at a restaurant (like an egg mcmuffin type thing). Make sure you're measuring your fruit out so you can get a clear picture of what 1 cup of strawberries looks like.
Phase 3 is AWESOME, but its only two weeks. It's there to lay the ground work for Phase 4, which is NOT easy.
We will never be "done" with IP, so when you're looking at recipes keep that in mind... you want things that you can continue to make and eat in the long run
Liz, your pumpkin pie is a must try. It would be a great sub for dessert in the upcoming holiday months!
hi nova...i sent you a pm but didn't hear back...was wondering...you had posted once about looking for an alternative to the ip apple and cinnamon puffs....did you ever find one?? thanks, susan
I had a failure in the test kitchen this morning - thought I would try quinoa pudding using silken tofu instead of eggs+egg whites for the protein - dismal taste failure! I updated the quinoa pudding recipe accordingly and am retrying it for tomorrows breakfast. I'm not very experienced using tofu, but from what I understand silken tofu may have a better place in a breakfast smoothie.
OK ladies, I ate my first Phase 3 breakfast. Delayed it by a day to buy what I needed.
1 Egg (6 carbs, 4 protein, 4 fat, 70 cal)
Hormel fully cooked bacon 4 strips (5 protein, 6 fat, 70 cal)
Toufoyan Smart Pocket whole wheat 1 (12 carbs (deleted fiber from total carbs, is this right?), if not total carbs is 16, 5 protein, 1 fat, 80 cal)
Strawberries 1 cup (10 carbs, 3.3 protein, 0? fat, 43 cal)
4 oz skim milk w/coffee (6.5 carbs, 4 protein, 0 fat, 45 cal)
4 oz NF Greek yogurt (4.5 carbs, 11.5 protein, 0 fat, 70 cal)
ICBINB 5 srays (0)
Totals
Carbs - 39
Protein - 32.8 (over by 7.8)
Fat - 11
Total calories - 378 (short by 22)
What can i do to improve this? Oh, but was it so delicious. It was nice to sit and eat w/my ODD. Her reaction was priceless and she is used to me eating my breakfast in the car and not eating all this yummy stuff.
OK ladies, I ate my first Phase 3 breakfast. Delayed it by a day to buy what I needed.
1 Egg (6 carbs, 4 protein, 4 fat, 70 cal) ^^6 carbs in an egg? I believe that is a typo?
Hormel fully cooked bacon 4 strips (5 protein, 6 fat, 70 cal)
Toufoyan Smart Pocket whole wheat 1 (12 carbs (deleted fiber from total carbs, is this right?), if not total carbs is 16, 5 protein, 1 fat, 80 cal) ^^yes, only count Net = Total - Fiber for Grains.
Strawberries 1 cup (10 carbs, 3.3 protein, 0? fat, 43 cal)
4 oz skim milk w/coffee (6.5 carbs, 4 protein, 0 fat, 45 cal)
4 oz NF Greek yogurt (4.5 carbs, 11.5 protein, 0 fat, 70 cal)
ICBINB 5 srays (0) ^^remember that nothing is 0 calories! LOL, it is pretty negligible though...
Totals
Carbs - 39
Protein - 32.8 (over by 7.8)
Fat - 11
Total calories - 378 (short by 22)
What can i do to improve this? Oh, but was it so delicious. It was nice to sit and eat w/my ODD. Her reaction was priceless and she is used to me eating my breakfast in the car and not eating all this yummy stuff.
It looks good! You could probably bump up your Greek Yogurt by 2 oz since it looks like a good mix of protein, cals, carbs, fat. I broke it down below and changed your carb count for the egg - as I believe that is a typo.
Also, have you tried Silk Unsweetened Almond Milk? I only ask since I see you used Skim Milk in your coffee. The Almond Milk has 30 calories in 8oz and makes my coffee way better than skim - I was always more of a 'latte' girl vs. 'black coffee' girl. I actually use it for a lot of stuff now in Phase 3/4 type days.
It looks good! You could probably bump up your Greek Yogurt by 2 oz since it looks like a good mix of protein, cals, carbs, fat. I broke it down below and changed your carb count for the egg - as I believe that is a typo.
Also, have you tried Silk Unsweetened Almond Milk? I only ask since I see you used Skim Milk in your coffee. The Almond Milk has 30 calories in 8oz and makes my coffee way better than skim - I was always more of a 'latte' girl vs. 'black coffee' girl. I actually use it for a lot of stuff now in Phase 3/4 type days.
*ICBINB: 25 sprays (1 teaspoon) is 20 calories and 2 grams of fat = 5 sprays is 4 calories and 0.4g fat
Liz,
I did buy the Almond Milk and will try that with my coffee instead when I do this combination. I"ll also up the yogurt.
Also, what do I do if I go over in protein, like I did this am?
Question: what type of cereal can I buy? Some of the ones I saw had nuts and fruit in them. Is it something like fiber one cereal? What should I look out for?
I did buy the Almond Milk and will try that with my coffee instead when I do this combination. I"ll also up the yogurt.
Also, what do I do if I go over in protein, like I did this am?
Question: what type of cereal can I buy? Some of the ones I saw had nuts and fruit in them. Is it something like fiber one cereal? What should I look out for?
Just want to clarify - if you up your yogurt you need to lower your skim milk (or replace it with Almond Milk) to keep your Dairy <120 calories. You may want to redo the worksheet and double check though...don't take my word for anything - always double check your own choices.
You should have AT LEAST 25g of protein (<25g) - so it's good you went over in that category. If you look closely at the worksheet it's the Fat & Calories that have a limit on the Totals and the Carbs have a limit in the Grain (<30g), Dairy (<15g), & Fruit (<20g) Sub-Categories.
I have no idea for cereal - you'll have to go to the store and check labels - it's a grain so keep the net carbs under 30g per serving and make sure the calories balance out in your totals to be between 400-500 when you complete the worksheet.
Just want to clarify - if you up your yogurt you need to lower your skim milk (or replace it with Almond Milk) to keep your Dairy <120 calories. You may want to redo the worksheet and double check though...don't take my word for anything - always double check your own choices.
You should have AT LEAST 25g of protein (<25g) - so it's good you went over in that category. If you look closely at the worksheet it's the Fat & Calories that have a limit on the Totals and the Carbs have a limit in the Grain (<30g), Dairy (<15g), & Fruit (<20g) Sub-Categories.
I have no idea for cereal - you'll have to go to the store and check labels - it's a grain so keep the net carbs under 30g per serving and make sure the calories balance out in your totals to be between 400-500 when you complete the worksheet.
LizRR we have a chem Engineer out here that look just like you lol. i want to call her Liz half the time.
I'm loving my phase 3 breakfasts. This morning I had Van's 8 grain waffles w/peanut butter and nonfat plain Greek yogurt with blackberries. I mixed some vanilla powder and cinnamon into the yogurt. Yum, yum, yum. I went a little over in my fat grams. My foggy morning brain forgot that I only needed one tablespoon of pb instead of 1.5 like yesterday. Oh well, I'm not going to worry about it!
This is one of the older phase 3 threads but I thought it had some good info, so I wanted to bump it and post my question here.
Background: I've been on IP almost one full year. I've been hovering at the same weight for about two months, so like a few others here, I decided to cycle off for a couple of months, maintain where I am and then come back to phase 1 to see if I can drop the last 15 lbs. I've lost 72 lbs and over 100 inches. I'm off all high blood pressure, cholesterol, acid reflux and diabetes medications -- that happened in the first 3 months of IP. Other than the headache/flu symptoms of the first few days, I've felt terrific on IP.
I had my first phase 3 breakfast this morning. Within 30 minutes I had severe heartburn/acid reflux. Prior to IP I was on Prilosec full time. Three weeks into the program I was able to stop using it. I was so uncomfortable today that I couldn't eat lunch and ended up taking a Pepcid Complete. My coach/Dr's office had no input for me other than to omit the fruit tomorrow.
Here's what I ate:
2 slices of Udi's gluten free whole grain bread (20 g carbs)
1 whole egg
1 slice low fat cheese
1 slice fat free ham
1 cup mixed strawberries & blueberries (about 15 carbs)
3 T. FF Greek yogurt
Anyone else have heartburn in phase 3? What the heck?? Maybe I can't eat fruit or even GF bread. I have to say that while I was eating it, this breakfast was amazing. The fruit alone was to die for -- after having had zero for a year. Then 30 minutes later I felt like I was, lol! Thanks for any suggestions.
This is one of the older phase 3 threads but I thought it had some good info, so I wanted to bump it and post my question here.
Background: I've been on IP almost one full year. I've been hovering at the same weight for about two months, so like a few others here, I decided to cycle off for a couple of months, maintain where I am and then come back to phase 1 to see if I can drop the last 15 lbs. I've lost 72 lbs and over 100 inches. I'm off all high blood pressure, cholesterol, acid reflux and diabetes medications -- that happened in the first 3 months of IP. Other than the headache/flu symptoms of the first few days, I've felt terrific on IP.
I had my first phase 3 breakfast this morning. Within 30 minutes I had severe heartburn/acid reflux. Prior to IP I was on Prilosec full time. Three weeks into the program I was able to stop using it. I was so uncomfortable today that I couldn't eat lunch and ended up taking a Pepcid Complete. My coach/Dr's office had no input for me other than to omit the fruit tomorrow.
Here's what I ate:
2 slices of Udi's gluten free whole grain bread (20 g carbs)
1 whole egg
1 slice low fat cheese
1 slice fat free ham
1 cup mixed strawberries & blueberries (about 15 carbs)
3 T. FF Greek yogurt
Anyone else have heartburn in phase 3? What the heck?? Maybe I can't eat fruit or even GF bread. I have to say that while I was eating it, this breakfast was amazing. The fruit alone was to die for -- after having had zero for a year. Then 30 minutes later I felt like I was, lol! Thanks for any suggestions.
