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I think Dana and a few others live in South Austin, so if you need something down there, they may be better resources. |
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I reformatted your breakfast into something that I can "see" better (the Phase 3 worksheet format). Right off the bat, a few things pop out... 1. Your Protein - a 'serving' on my Phase 3 handout is listed as 2 eggs or 4 egg whites. I've actually played around and found that 2 eggs + 4oz egg whites is a good balance on getting in protein & fat. 2. Your Grain - looks good, that's the recommended serving size 3. Your Fruit - also looks good 4 & 5. Your Dairy & Fat - typically you either have a Dairy OR a Fat, not both - and your Dairy is over the Carb & Calorie limit for P3. I found that 4-6oz of Nonfat Yogurt meets guidelines. So if you had your Yogurt, you'd need to get rid of your Almond Butter, or vice versa. But since you had 3 eggs, that pushed your Fat count to a higher level, so I would recommend getting rid of the Almond Butter. Check out labels for other yogurts also that are lower on these counts if you want to 'squeeze in more'. Here is what you had: Product_____________________Serving____Fat_______C arb______Protein____Cal Protein------------------------------------------------------------------- Eggs........................3 large... 14.91g ...1.16g .....18.87g.....220 Grain------------------------------------------- <30g -------------------- High Fiber & Flax Bread.....2 servings..4.00g ...26.0Ng.... 10.0g..... 180 Fruit------------------------------------------- <20g -------------------- Raspberries.................7 oz....... 1.29g... 10.79Ng.... 2.38g.... 103 Dairy------------------------------------------- <15g --------------- <120 Nonfat Plain Yogurt.........1 cup...... 0.44g ...18.82Ng.... 14.04g .. 137 Other--------------------------------------------------------------------- Almond Butter...............1 tbsp..... 9.46g ... 2.8Ng ..... 2.41g .. 101 TOTAL________________________________ <15.0g ______________ >25.0g___400-500 ...................................... 30.10g ... 59.57g ... 47.70g ... 741 I would recommend you: 1. Cut out 1 egg 2. Cut your Dairy serving in half 3. Cut out your Almond Butter This is what you would end up with - note that the Fat & Calories are toeing the line still. Product_____________________Serving____Fat_______C arb______Protein____Cal Protein------------------------------------------------------------------- Eggs........................2 large.... 9.94g .. 0.77g .....12.58g.....147 Grain------------------------------------------- <30g -------------------- High Fiber & Flax Bread.....2 servings..4.00g ...26.0Ng.... 10.0g..... 180 Fruit------------------------------------------- <20g -------------------- Raspberries.................7 oz....... 1.29g... 10.79Ng.... 2.38g.... 103 Dairy/Fat----------------------------------------------------------------- Nonfat Plain Yogurt.........4 oz....... 0.22g ... 9.41Ng..... 7.07g ... 69 TOTAL________________________________ <15.0g ______________ >25.0g___400-500 ...................................... 15.45g ... 46.97g ... 32.03g ... 499 |
Good Afternoon All!
Had my 4th WI today and I'm down another 2.2 lbs (but I was really hoping on more!). Last WI was 2.6 and I asked how to get that up, they told me to replace my real protein with a packet and only eat from the true "select" vegetables. I was a saint but the number went down instead of up. Anyone else get that advise and get the same results? Here's my history at WI's WI #1 -8.2 WI #2 -2.4 WI #3 -2.6 WI #4 -2.2 Any advice? |
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Phase 1 is easiest! And coupled with exercise it does result in a nice lean shape. |
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Can anyone help me, can we eat jicama on phase 1 and is there a revised sheet for phase 1 that has 4 eggs instead of 2. I thought I saw one w both items but I'm not sure.
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Coconut oil ?
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But then all your recipes are doing that. Thank you so much for sharing.:thanks: |
Wow, LizzR. THANK YOU! This is incredibly helpful. I need to study the sheet more...I thought dairy and fat were separate. My yogurt was fat free, so...I just misunderstood it.
It seemed like WAY too much food. I should have trusted my instincts, and not my brain! |
Jules,
I live in the Riverplace area. I will check out the HEB that is close by. Thanks for the tips! p.s. Can we use these products during any Phase? |
Yay!! Today is my day twenty on 3FC, so I was able to make a signature with a ticker! Simple I know, but I'm fairly easy to please LOL!
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Your start date is the same as mine, so you should be able to make a ticker at some point today, however, your posts are only at 16, so that is probably the issue. You need 20 minimum. Hope that helps :) |
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