Woah! I understand being confused about it! Sounds like your coach made something already confusing 10x more complicated.. Most of the items in my meals i created were from a sheet that my coach gave me. She gave me a list of a bunch of foods we can have that are really popular and easy to find. The only thing they said was to lean towards berries for my fruit and that's it.
If you're worried about adding in carbs in big quantities then I suggest starting slow by adding in some granola or muesli into your yogurt with your berries, that's easy enough! The oats in muesli shouldn't upset your stomach.
Make sure you check the protein and fat counts on everything you're having. That will determine how many turkey bacon strips you can have with your egg.
Good luck! Let me know if you have any other questions and we can take a look at the nutritional values and see exactly what you can have.
Yes, I think I am starting to understand what the issue is. When coach discouraged bread, cereal (oatmeal) and all fruits except for berries I was stumped when I looked at my phase 3 sheet. I was like, hunh?
The other other issue is the counting. It's something I have a very, very strong distaste for and specifically why I will never do weight watchers and put data into online sites. It's just not my thing and I had no idea that I would be ending my diet doing something I really resent. The beauty of IP is that it was all figured out for you. You follow the program and you should be fine. While I paid some attn to carbs, I did not need to focus on counting.
So, I will see. This is not a good time for me to transition so I will see. I found a Kashi no sugar cereal and picked up some berries so I should be good for a few meals at least.
Quote:
Originally Posted by Sewmam
Do you have that chart that helps you add up the numbers? You can do any combo you want, as long as the total carbs/fat and all that fit the chart. You can have the 2 pieces of turkey bacon, if it meets the fat requirement, along with everything else. There are some differences of opinion on where to put stuff on the chart, i.e., should high-protein yogurt be a protein or a dairy? I put it under protein, as per my coach. It's a starting point anyway. I used my coaches sample meals from when she did Phase 3 herself, then branched out on my own.
I get the big tubs of the greek yogurt, non-fat, unsweetened. Then I can put my own stevia into it and berries or whatever flavorings I want. It's cheaper that way too. Chobani and Oikos have really good amounts of protein in them. I love the unsweetened almond milk too. I don't buy regular milk anymore. The egg beaters are an easy way to get more scrambled eggs without the extra fat that a second whole egg would give. Someone posted about Julian Bakery that sells very low carb/high fiber breads, and I ordered some, and really like them. Some folks do discover they have trouble digesting grains, and a digestive enzyme may help, or maybe there's a gluten intolerance thing surfacing, so you have to experiment, I guess.
I think that chart is either a sticky or somewhere in this thread...I might have posted it myself. Can't remember squat these days...
Just checked and I did post it under stickies, but will repost it here in case you aren't familiar with how to find it...
PS: I did Phase 2 for longer than the norm, because I wanted to feel stable in my weight, and to feel ready for the Phase 3-4.
Thank you Sewman, I did not have the chart. That could be why all these posts were so confusing. I have a phase 3 sheet and thought I would use that to purchase items so I could start right after my next coaching session. There was not going to be enough time to purchase everything I needed. Yes, I did get Julian Bakery bread and I found a Kashi no sugar cereal. Finding cereal without sugar is no small task. So, in many ways I do feel better. I think I do have everything I need to start and I can clarify portions. Your chart helps. That was a huge missing piece.
I am doing an extra week of P2. Did not need to. I never did P2 correctly anyway. And I guess that is what I am most anxious about. If I messed up as much as I did on p2, then what does the future hold. Unfortunately my interest in this diet seems to have waned before I even successfully completed P3. Otherwise I was doing fine.
I think I overlooked forward to P3. That was the one phase that just sounded so right to me. I think I liked the autopilot on P1. But, when stress hits, counting points, carbs, mgs, fat and working with charts seems a bit much.
It will. I love IP, don't get me wrong, but this is one part they could use some improvement in, the consistency of info disseminated about the phase out process. Some of it may be vague on purpose, as we discover what works for each of us, but after the structure of Phase 1, I found myself incredibly stressed, needlessly. After a week on Phase 3 of experimenting, you will probably find your favorites and make them over and over. I did the index card thing on the refrigerator, so while I turn the water on to make my morning pot of tea, I grab the cards and decide what I want for breakfast. It has become as routine as Phase 1 was.
It will. I love IP, don't get me wrong, but this is one part they could use some improvement in, the consistency of info disseminated about the phase out process. Some of it may be vague on purpose, as we discover what works for each of us, but after the structure of Phase 1, I found myself incredibly stressed, needlessly. After a week on Phase 3 of experimenting, you will probably find your favorites and make them over and over. I did the index card thing on the refrigerator, so while I turn the water on to make my morning pot of tea, I grab the cards and decide what I want for breakfast. It has become as routine as Phase 1 was.
Hang in there - you've done so well!
Thank you, Sewmam. Means a lot. I never really found the IP sheets to be very helpful. It was always a lot of words crammed into a tiny space. To me it reads like someone notes. It never worked for me. So, I used to this board and I followed what others did and I developed my own patterns and what worked for me.
When I went to Phase 2, it was just here is the sheet. You will be replacing your lunch snack with meat. I was already eating an egg at lunch. But, still the transition was challenging. It took me off of autopilot. For some reason I would forget something, water, supplements always something
I decided to get the Phase 3 sheet ahead of time so I could purchase items and have some kind of picture as to what I would be getting into.
1 protein does not easily translate to 1 egg plus 1 strips or bacon or 3 strips of bacon or whatever their measurement is and my experience with IP is that they are very rigid. Do you just sub extra fruit or extra yogurt if you did not do cereal or bread that day? I found that the sheet left me with more questions then I needed when it really should not be that challenging.
Perhaps one day I will sit down and make some kind of sheet on my own. I don't know if IP is aware of how important it is to explain a sample day. I remember this being an issue when I started phase one. You can have anything you want for breakfast. So, a drink or a bar or pudding? That made no sense to me. It was odd.
The IP packet was impressive and I remember devouring the whole thing. It was just that when it got to the key piece, how and what you were to eat like everyday, I found that one sheet with a bunch of stuff in tiny font was of little use.
I apologize for my mini-meltdown. It's not something I care for too much. But, my hormonal stuff is simply nightmarish on IP. Logic and reasoning get tossed out in favor or impatience and overreacting. So, I am very much looking forward to being off this program. I can't go through this every month.
Thank you, Sewmam. Means a lot. I never really found the IP sheets to be very helpful. It was always a lot of words crammed into a tiny space. To me it reads like someone notes. It never worked for me. So, I used to this board and I followed what others did and I developed my own patterns and what worked for me.
When I went to Phase 2, it was just here is the sheet. You will be replacing your lunch snack with meat. I was already eating an egg at lunch. But, still the transition was challenging. It took me off of autopilot. For some reason I would forget something, water, supplements always something
I decided to get the Phase 3 sheet ahead of time so I could purchase items and have some kind of picture as to what I would be getting into.
1 protein does not easily translate to 1 egg plus 1 strips or bacon or 3 strips of bacon or whatever their measurement is and my experience with IP is that they are very rigid. Do you just sub extra fruit or extra yogurt if you did not do cereal or bread that day? I found that the sheet left me with more questions then I needed when it really should not be that challenging.
Perhaps one day I will sit down and make some kind of sheet on my own. I don't know if IP is aware of how important it is to explain a sample day. I remember this being an issue when I started phase one. You can have anything you want for breakfast. So, a drink or a bar or pudding? That made no sense to me. It was odd.
The IP packet was impressive and I remember devouring the whole thing. It was just that when it got to the key piece, how and what you were to eat like everyday, I found that one sheet with a bunch of stuff in tiny font was of little use.
I apologize for my mini-meltdown. It's not something I care for too much. But, my hormonal stuff is simply nightmarish on IP. Logic and reasoning get tossed out in favor or impatience and overreacting. So, I am very much looking forward to being off this program. I can't go through this every month.
No need to apologize, dear! We work so darn hard on this diet to do the right thing, that when they (IP) leave questions unanswered or confusing, it is really frustrating and stressful. I thought I was the only one freaking out over it, until others started the process right after me and I saw that I was not alone.
Just filling out the chart has differing opinions, each of which has merit. I could not figure out how to get the numbers to add up without putting the major protein source, which in my case was greek yogurt, in the protein category, regardless of whether it is a dairy product or not. I don't end up with much in the dairy column because I'm using almond milk now. So far, it seems to be working for me, in that I have continued to lose weight and I really, really love my yogurt and fruit. If they say I can have the fruit twice a day in Phase 4, then I'm having it!
Hopefully, the examples that people posted will help you. You could even fill out some sample charts with them and show them to your coach, if you feel like you need his/her approval to get going. It if would help, I can try scanning the ones I have and attach them or send them to you.
The counting may not need to be as detailed once I get my standard meals in place for lunch and dinner, but I'm thinking that with my tendency to gain weight and become pre-diabetic again, I'm not taking any risks with this new chance at life. I'm just too grateful to have come this far, and what I can eat is so tasty that, for the most part, I'm delighted.
Good luck, and keep asking the questions and complain all you want.
Okay ladies, this is what I am toying with.
What I have on hand is:
Turkey Bacon
Eggs
Berries
Almond Milk
Kashi sugar free cereal
Manna bread (Julian Bakery)
In the past my breakfasts were quick and simple. It was only on the weekend where I did more. As well, breakfasts are the one meal where I am usually a creature of habit. I change lunch and dinners all the time. In the olden days it was coffee with those yummy sweetened creamers in that plastic container and several pieces of toast with butter. Routine. Autopilot.
So, based on CassiR's suggestions and Sewmam's form, this is what I am leaning towards.
1.
Kashi cereal with almond milk
Yogurt with berries
2 strips turkey bacon
2.
Slice of Manna bread (I think it is wheat free) with butter (can I do sugar free preserves)
1 egg. 1 strip turkey bacon
Berries.
Please let me know what you think so far and this will get me started. I think I was paying too much attn to sugar (old IP training) when it looks like they want us to consider other things.
Last edited by purple sky; 04-26-2012 at 11:24 AM.
Okay ladies, this is what I am toying with.
What I have on hand is:
Turkey Bacon
Eggs
Berries
Almond Milk
Kashi sugar free cereal
Manna bread (Julian Bakery)
In the past my breakfasts were quick and simple. It was only on the weekend where I did more. As well, breakfasts are the one meal where I am usually a creature of habit. I change lunch and dinners all the time. In the olden days it was coffee with those yummy sweetened creamers in that plastic container and several pieces of toast with butter. Routine. Autopilot.
So, based on CassiR's suggestions and Sewmam's form, this is what I am leaning towards.
1.
Kashi cereal with almond milk
Yogurt with berries
2 strips turkey bacon
2.
Slice of Manna bread (I think it is wheat free) with butter (can I do sugar free preserves)
1 egg. 1 strip turkey bacon
Berries.
Please let me know what you think so far and this will get me started. I think I was paying too much attn to sugar (old IP training) when it looks like they want us to consider other things.
Purplesky, those are great meals! I, too will be trying the kashi cereal. I'm nervous to have so many carbs and sugars but its all in the IP process I suppose.. I think we are supposed to be knocked out of ketosis by the end of the first week in ph3. Also, good choice on the almond milk. I love that stuff. I'm nervous with the yogurt though because I remember dairy irritating my stomach before IP. We shall see though. I'm not sure about the sugar free preserves but I was wondering if we could have it as well..
If you would like I can share some brands with you. I have been adding almond milk to my coffee for a while. Quite pleasant.
I find the taste of the unsweetened Blue Diamond Vanilla to be the best. Now, I will say this the regular one is quite good because I purchased it by accident and absolutely loved my coffee. Slowed my weight loss a bit but once I was back to unsweetened (pink on top of box) I was fine. There is an organic brand, Pacific something but it's not as tasty in coffee. That might be one that I enjoy later. Can't recommend Silk but I am sure it is fine. I have trouble with their products. Something allergic with me. But it seem to have a milky thickness. It might hit the spot.
There is also a company called Horizon that makes organic milk. I may try that down the line. I used to like goats milk. For some reason when I had trouble with milk before I could drink goats milks.
I purchased Chobani for my greek yogurt but I don't know enough about brands to know what is best. I just know Greek yogurt is thicker. But, everything has sugar in it. I will test the waters. Maybe next week I can try the vanilla one or something. The other Greek yourt was a Trader Joes brands. I got plain because those were the only ones without sugar.
I looked for Turkey bacon that was low sugar or low carb. I don't know why. Old habit.
I found a couple Kashi no sugar cereals online but only 1 in the store. I got the puffs so I will give them a try. I did not get too adventurous with cereals because the healthy ones taste like cardboard. If we are allowed more sugar I may also try their Cheerios version. It takes a while to get through a box of cereal so I will start with the Kashi 7 Whole Grain Cereals
Puffs.
The Julian Bakery bread I got is called Manna. I had bought it a while back and froze it. They suggest slicing before freezing. I think I also have a lo carb bread in there. But, I think we can have wheat. I am unsure about how well I will get along with wheat so I will just start with these. Otherwise I would get sprouted wheat like I used to eat.
I am most concerned about adding sugar, then wheat back into my diet. Less concerned about fruit and dairy so I will start slow. And increase over time.
Thank you so much for your assistance. I am back to normal now. Still crabby but back to normal. I will be glad to be off this diet. TOM is dreadful on this.
Your breakfasts sound great - anything goes, as long as the numbers add up.
I just had the manna bread yesterday and loved it. I also get the Land-o-Lakes light butter - it's whipped so you feel like you're getting more, and then I can save the fat for something else. The Chobani and Oikos are both great - similar amounts of protein - I just found the Oikos was a dollar cheaper for the tub.
Also, try the Bear Naked Granolas - I do a combo of 1/4 c Bear Naked and 1/2 cup Kashi to get my quota. These 'good' granolas are expensive, but we don't get to have much, so they last! ) I could have plain old-fashioned oatmeal every day of my life...
I actually like the WF jams - if you heat them up in the microwave, they spread better.
I think I've mentioned it before, but you might want to start a probiotic and/or digestive enzyme at this phase - they can help if you have troubles after eating some of this stuff.
I love Pacific stuff, and Horizon, but my grocery store doesn't carry them. I do get the Pacific broths and soups when I can find them. Have been using the Silk unsweetened/unflavored almond milk and love it. Had never tried it before and now it is a staple for me.
Just try things, and see how your body responds. You can always eat less of a certain thing, or cut it out altogether. That's what seems to happen in Phase 4 anyway, that people discover what works for them long term. I was afraid of the sugars too, but my coach said that my pancreas is equipped to handle them now, especially in the form of fruits, so as long as I stayed within the IP guidelines, I'd be okay.
I'm starting Phase 3 tomorrow!! So excited for it. I'm having fresh blueberries....I don't care if I have to pay 10 bucks for a pint that have been shipped from Chile, I'm having fresh blueberries!
I love oatmeal but don't see myself eating that in the summer. I think I will look into your granola. That also makes a good to go snack. All the granola I saw had more sweetener than I thought we could have. That's why I did not get it.
I already have a WF spread but I don't do well with Splenda. I have to limit it.
I think I remember seeing Oikos. Will try them next.
Silk has the right texture and thickness. Just made me itch.
Thank you regarding the probiotic. That one will be important to me. I had always had tummy issues so I can plan for that. I did well with Align last year. Might need to pick up more of that.
Speaking of "aligning" things (and I feel s/w guilty mentioning this topic in a breakfast thread) but did bathroom time improve after phasing off? That's another thing I am looking forward to. Ain't gonna lie.
Also do you continue to eat a Phase 3 type breakfast while in maintenance?
I love oatmeal but don't see myself eating that in the summer. I think I will look into your granola. That also makes a good to go snack. All the granola I saw had more sweetener than I thought we could have. That's why I did not get it.
I already have a WF spread but I don't do well with Splenda. I have to limit it.
I think I remember seeing Oikos. Will try them next.
Silk has the right texture and thickness. Just made me itch.
Thank you regarding the probiotic. That one will be important to me. I had always had tummy issues so I can plan for that. I did well with Align last year. Might need to pick up more of that.
Speaking of "aligning" things (and I feel s/w guilty mentioning this topic in a breakfast thread) but did bathroom time improve after phasing off? That's another thing I am looking forward to. Ain't gonna lie.
Also do you continue to eat a Phase 3 type breakfast while in maintenance?
I am still trying to get alot of water in, so my bathoom time is still pretty frequent.
yep, Phase 3 breakfasts continue.
I have to come to like stevia over splenda. I get packets of it that have the powder and maltodextrin in it, just like any powdered sweetener, and I get the jar of just plain stevia. It's strong, so you don't use much. some people don't like the flavor, but so far, I like it.
At some point, I'm going to try making my own granola too - then I can control exactly what's in it. There are tons of things we can do to get creative with this stuff!
If you would like I can share some brands with you. I have been adding almond milk to my coffee for a while. Quite pleasant.
I find the taste of the unsweetened Blue Diamond Vanilla to be the best. Now, I will say this the regular one is quite good because I purchased it by accident and absolutely loved my coffee. Slowed my weight loss a bit but once I was back to unsweetened (pink on top of box) I was fine. There is an organic brand, Pacific something but it's not as tasty in coffee. That might be one that I enjoy later. Can't recommend Silk but I am sure it is fine. I have trouble with their products. Something allergic with me. But it seem to have a milky thickness. It might hit the spot.
There is also a company called Horizon that makes organic milk. I may try that down the line. I used to like goats milk. For some reason when I had trouble with milk before I could drink goats milks.
I purchased Chobani for my greek yogurt but I don't know enough about brands to know what is best. I just know Greek yogurt is thicker. But, everything has sugar in it. I will test the waters. Maybe next week I can try the vanilla one or something. The other Greek yourt was a Trader Joes brands. I got plain because those were the only ones without sugar.
I looked for Turkey bacon that was low sugar or low carb. I don't know why. Old habit.
I found a couple Kashi no sugar cereals online but only 1 in the store. I got the puffs so I will give them a try. I did not get too adventurous with cereals because the healthy ones taste like cardboard. If we are allowed more sugar I may also try their Cheerios version. It takes a while to get through a box of cereal so I will start with the Kashi 7 Whole Grain Cereals
Puffs.
The Julian Bakery bread I got is called Manna. I had bought it a while back and froze it. They suggest slicing before freezing. I think I also have a lo carb bread in there. But, I think we can have wheat. I am unsure about how well I will get along with wheat so I will just start with these. Otherwise I would get sprouted wheat like I used to eat.
I am most concerned about adding sugar, then wheat back into my diet. Less concerned about fruit and dairy so I will start slow. And increase over time.
Thank you so much for your assistance. I am back to normal now. Still crabby but back to normal. I will be glad to be off this diet. TOM is dreadful on this.
Sounds great! I've tried the greek yogurt prior to IP and didn't like the thickness.. I'd prefer cottage cheese actually. I might try it again though. I bought the Kashi Go Lean original cereal. Hopefully there's some decent taste to it! I'm also excited about the Kashi 7 grain waffles. I plan on putting my berries over them with the WF blueberry or strawberry syrup warmed up. I did see the PB2 at our local Whole Foods so I may try that too and combine it with my WF PB like sewman does.
I'll have to try the Julian bread! I've seen the ezikiel bread also at Whole foods and will try it.
You're right about adding in sugar and wheat back into our diets. I've gotten it in my head that sugar is evil and for me even a pack or two of stevia makes me crave more and more. But since i'm on TOM and going crazy.. the thought of any carbs or sugar makes my mouth water.. ugh TOM on this diet is crazy.. makes me so emotional.
I heard that constipation can clear up for people in p3 because more food is moving through your system so it pushes everything through quicker. Hopefully I'm one of those people too. I currently have to take 2 novilax everyday and sometimes that doesnt even do the trick.
Sewman- I also bought the Bear Naked granola and am excited to add it to my yogurt.. along with my muesli. I can't wait to have nuts or any sort of crunch back into my diet. Good call on the probiotics!
I was just thinking, if the WF jams are not an option, you could just take some berries, fresh or frozen and mash them up for a sort of homemade jam to put on your toast. I did find a sugar free grape jelly for my PBJ someday, but there aren't alot of sugar-free jams out there. Reduced sugar, but not stevia sweetened. Maybe in time there will be more. I sound like I'm selling stevia stocks, but really, the data shows it helps control blood sugar, which is a real plus for me.
First of all, you guys are the best. I have decided to follow your tips and suggestions.
Quote:
Originally Posted by 2Poles1Girl
I'm starting Phase 3 tomorrow!! So excited for it. I'm having fresh blueberries....I don't care if I have to pay 10 bucks for a pint that have been shipped from Chile, I'm having fresh blueberries!
I am thinking of going blueberry picking when the season hits. Pricy but oh so delicious.
Quote:
Originally Posted by Sewmam
I am still trying to get alot of water in, so my bathoom time is still pretty frequent.
yep, Phase 3 breakfasts continue.
I have to come to like stevia over splenda. I get packets of it that have the powder and maltodextrin in it, just like any powdered sweetener, and I get the jar of just plain stevia. It's strong, so you don't use much. some people don't like the flavor, but so far, I like it.
At some point, I'm going to try making my own granola too - then I can control exactly what's in it. There are tons of things we can do to get creative with this stuff!
I just started using NuNaturals Stevia. Really like it. Not bitter in coffee.
Quote:
Originally Posted by CassiR
Sounds great! I've tried the greek yogurt prior to IP and didn't like the thickness.. I'd prefer cottage cheese actually. I might try it again though. I bought the Kashi Go Lean original cereal. Hopefully there's some decent taste to it! I'm also excited about the Kashi 7 grain waffles. I plan on putting my berries over them with the WF blueberry or strawberry syrup warmed up. I did see the PB2 at our local Whole Foods so I may try that too and combine it with my WF PB like sewman does.
I'll have to try the Julian bread! I've seen the ezikiel bread also at Whole foods and will try it.
You're right about adding in sugar and wheat back into our diets. I've gotten it in my head that sugar is evil and for me even a pack or two of stevia makes me crave more and more. But since i'm on TOM and going crazy.. the thought of any carbs or sugar makes my mouth water.. ugh TOM on this diet is crazy.. makes me so emotional.
I heard that constipation can clear up for people in p3 because more food is moving through your system so it pushes everything through quicker. Hopefully I'm one of those people too. I currently have to take 2 novilax everyday and sometimes that doesnt even do the trick.
Sewman- I also bought the Bear Naked granola and am excited to add it to my yogurt.. along with my muesli. I can't wait to have nuts or any sort of crunch back into my diet. Good call on the probiotics!
Thanx for the tips. I think today I learned that it is good that I am having these challenges now. That, going forward it will be my job to figure out how to eat. I am actually getting a little excited. I bought a Paleo recipe book recently and that is how I intend to eat after this diet which, in perspective, is only 2 short weeks away. So, yayyyy us!!!
Quote:
Originally Posted by Sewmam
I was just thinking, if the WF jams are not an option, you could just take some berries, fresh or frozen and mash them up for a sort of homemade jam to put on your toast. I did find a sugar free grape jelly for my PBJ someday, but there aren't alot of sugar-free jams out there. Reduced sugar, but not stevia sweetened. Maybe in time there will be more. I sound like I'm selling stevia stocks, but really, the data shows it helps control blood sugar, which is a real plus for me.
Ooh, liking this idea. As a matter of fact (well, I shouldn't do it but...) an IP bud suggested something egg mcmuffin like and I Thought. hmmm. That would work. Get the bread and butter and egg and bacon and make a samich but what if I go crazy and add the fruit to it. No, scratch that. Would not work. Anyway, creativity is how we made it this far and how we will make it in the future.
I think much of my stress was less about transition to P3 but more about it cleearly indicating I was transferring off the program.
p.s. Blue Diamond also has a Unsweetened Chocolate Almond drink. Yum. Drinking it now. Been waiting for the right time to try it. It's my pre-P3 celebratory drink. The nutritional info is very, very close to the Unsweetened Vanilla Almond drink. This is the closest thing to a Starbucks mocha I have had in ages. Yum. Oh, I added tons of NuNatural Alcohol Free Vanilla Stevia.
Last edited by purple sky; 04-26-2012 at 10:52 PM.
Reason: coffee
These blackberries are delicious. I forgot what the little seeds felt like in my teeth. And the texture of this Chobani yogurt is perfection. Creamy cool goodness Yup, this'll work.
) I could have plain old-fashioned oatmeal every day of my life...
