Yes!! AWESOME job Meg!!!

GO Everyone else!! WHOO HOO!!


It's Tuesday, I'm all planned up and ready to go. I swear some days I really hate the 4.30 am start (prepare food for the day) but it's worth it on Sundays when I weigh in.

Will also get some exercise points in after work and post my results!

Thanks for being here and thanks for the challenge!

Getting my planning and accountability out of the way...

Accountability for Today -

B - 2 slices sourdough, 1 scrambled egg, 1 chicken sausage patty (not the best. My mom made breakfast before we drove up from her house this morning, though, and it was delicious, and planned for).
S - Watermelon
L - Chicken sausage and lentil soup
S - Pineapple w/ cottage cheese
S - RyKrisp crackers w/ a laughing cow wedge
D - Giant salad w/ grilled chicken, broccoli, zucchini, bell pepper, carrot, cucumber, a huge bed of greens, a laughing cow wedge, and very light dressing
S - NSA Neopolitan Ice Cream (1 serving!)

E - 65 min cardio, and 55 min TB strength

and...planning for tomorrow!

B - Alternative bagel and laughing cow wedge (I buy them at Costco!)
S - Watermelon
L - Leftover salad (same as today)
S - Greek yogurt w/ strawberries
S - Ry-Krisp w/ laughing cow wedge
D - Grilled salmon, lentil and brown rice pilaf, steamed broccoli w/ garlic and lemon
S - NSA Neopolitan Ice Cream

E - 55 min elliptical
May have an extra apple, if needed, since I'm giving blood and it sometimes makes me really hungry.

Great job on giving blood kiddo! I have about 6 more months before I can give again....since I had minor gum surgery and had to have a teeny piece of bone replaced.

Gary - I just ended a one year deferral for travel to a malaria area...I think I officially became eligible yesterday.

As someone who unexpectedly needed a blood transfusion -- thank you both for giving!! :cp:

Off to plan the day in Fitday and then off to the gym.

Back from the gym, did the modified Cranky Knees workout:

10 min elliptical
3 sets FreeMotion bi's
3 sets FreeMotion tri's
10 min crosstrainer
3 sets rope pushdowns
3 sets rope curls
10 min bike
3 sets two-hand DB overhead extensions
3 sets BB reverse curls
10 min bike

I'll get in another 20 min on the elliptical later.

Food is planned:

M1: Turkey sausage and cream of wheat

M2: Protein shake w/ blueberries

M3: Salad w/salmon, strawberries and my LF dressing

M4: Fage 0% yogurt w/ a few dried cranberries and cinnamon

M5: Apple and natural PB

M6: Roasted asparagus and beef tenderloin

It looks like a lot of food but checks in right at 1200 calories. :)

Here's to a good day, everyone! :hat:

wow Meg! good for you!!

Question, did you eat strawberries WITH the salmon? how does that work? (really curious, because I LOVE both, I just never imagined them together :)

Can you also tell me how you roast the asparagus?

Sorry to ask in this thread - hope it's ok!!

Roasted aspargus is the BEST!!

I just spray a cooking sheet, which I've covered with aluminum foil, with cooking spray. I then spray the asparagus some more. Sprinkle with onion & garlic powders and a bit of salt. Cook at 400 degrees for about 10 minutes depending on the thickness of the asparagus, til it's cooked, but still crisp and firm. DELICIOUS!!

Renee, of course it's OK to ask in this thread! (silly girl :hug: )

I slice strawberries and put them right in the salad with the salmon, then I use a creamy homemade LF dressing. I got the idea from a salad I had in a restaurant that had grilled salmon, strawberries, and almonds (which I leave out because of the calories and my lack of nut control :o ) It's a fabulous taste combination -- give it a try! I've been on a kick and eat it almost every day. :D

As for the asparagus, I've done it Robin's way (which is great,) but this time I bias cut the asparagus into 2" pieces, sliced red onion, and tossed it all in a tablespoon of olive oil, balsamic vinegar, and fresh thyme and roasted it for 20 minutes at 400 degrees, turning once. :T

Meg, your asparagus sounds simply scrumptious.

All right, I'm trying to not make any excuses here, but it is raining AGAIN. Yesterday I managed to get a couple of miles of walking in, in the rain, but today........... I just want to stay in until I go to work and avoid the cold, raw wet weather out there.

Mmm asparagus... Meg, your salmon, strawberry (& almond) salad sounds delicious too. I might try that for lunch next week. What kind of homemade dressing do you put on it? An olive oil vinaigrette seems like it might be good...

I posted my food for yesterday & planned food for today in the maintainers food accountability thread already. Stayed OP yesterday, and was having a bad day but felt a lot better after my NRLW workout at the gym. And I had a great weekly weigh-in this morning, which just gives me more motivation to stay OP this week!

Great job everyone! Keep up the great work! :D

Megan, I've used a fruity vinaigrette on the salad and it's very good that way too. Here's my favorite salad dressing recipe -- I use it on everything, including cabbage to make cole slaw. :)

Meg's Salad Dressing

Place all ingredients in a food processor:

1 cup low fat or nonfat mayonnaise (I use Hellman's reduced calorie mayo)
1/2 cup olive oil
1/2 cup Splenda
1/2 cup red wine vinegar (can use balsamic)
1 teaspoon dry mustard
1 teaspoon salt
1 small onion, quartered

Process until smooth. Keep refrigerated.

Per tablespoon:

25 calories
2 grams fat
1 gram carbs
0 grams protein

Love that dressing recipe!

I was good yesterday - I faced down two cookie temptations! One of the admins at work who ALWAYS has snacks had a pacakge of grocery store bakery snickerdoodles on her desk all afternoon. I love snickerdoodles! I just kept reminding myself how snug my favorite comfy brown skirt felt when I tried it on Sunday. Then, I stopped by my favorite organic grocery store after work. Lately, in my "well, it's healthy and I'm entitled" mentality, I've been getting one vegan energy buzz cookie every time I go. They really are GOOD (chock full of pumpkin seeds and flax and raisins and a little chocolate) but they are COOKIES and I don't NEED a cookie right now, so dodged that temptation as well.

Thanks for the recipe Meg! I will try it very soon. I'm trying to make more of my own salad dressings these days.

Great job resisting those cookies Glory!!! :carrot:

Monday's fitday came in at 1465, but I just remember that I didn't put in my afternoon snack. That will probably take it up by 150-200 calories. Yikes. DH and I did our evening power walk (which I'll have to do two of for the next few days).

So far today I'm off to a good start. I have to take prednisone for this procedure and the side effects are increased appetite. I'll pray that doesn't happen!

I made it through yesterday, yeah! I spent the morning washing my kitchen walls and cabinets so I don't think I'll need to work my arms today. I will walk on the treadmill or around the park while ds has soccer practice. Food today is:
B-2 eggs, 1 potato, pico de gallo, coffee
S-oatmeal bar and coffee
L-tilapia, brown rice, stir fry veggies
S-strawberries, low fat latte(decaf)
D-spinach salad, chicken breast, green beans
S-tea, almond biscotti

apple, orange, carrot or green pepper sticks as needed

Yesterday was a little rough -- "dessert night" in my cooking class, eek! -- but today will be better.

Nice work everyone and keep going!

Yesterday turned out better than I anticipated - mainly because of this thread! I skipped my afternoon snack, which wasn't awful since my friend had planned dinner earlier than I usually eat. I had larger servings of salad and veggies and less of the main dish (a yummy casserole) and then didn't eat dessert.

And y'all are keeping me from the homemade oatmeal cookies currently residing right next to the coffee pot in our staff kitchen! I have an orange all peeled and ready to eat, along with some cottage cheese - and they'll taste delicious (just not like oatmeal cookies :lol: )

Today's plan:

B - 1.5 scrambled eggs, 1/2 kiwi, 1/2 c strawberries, 1/4 c yogurt, ww toast w/whipped cream cheese, :coffee:
S - orange, 1/2 cup cottage cheese
L - leftover salmon, leftover veggie/rice stirfry, 1/4 avocado
S - Cliff nectar bar (found these at the grocery yesterday after Glory and Barbara were talking about them - I'm a sucker for new stuff - and they were on sale!)
D - homemade chile with added zucchini, large salad with whatever I can find in the fridge :)

Roasted asparagus, yum! It's finally in our grocery store, so I'll be eating that for dinner tomorrow. Tonight it's the already made chile as I have to run home and eat between work and a meeting.

Speaking of roasting veggies, I bought a jar of Best Foods (Hellman's for those of you on the east coast) olive oil mayo, and there's a recipe on the label for roasting root veggies using mayo!! I can't picture it! Even DH, who loves mayo, said ewwwwww.

I didn't think I needed this thread, until I walked into the break room for a fork for my cottage cheese and discovered the remnants of a catered lunch....chicken, green chile, sour cream, guacamole, chips, 3 kinds of salsa.

No excuses! No justifications for off-plan behaviors!

Adios, guac!

ok going to have to come back in here tomorrow morning (it's 10pm now) and make sure I read all the good food talk in here. Meg, can I leave out the splenda in the dressing mix? how much does it change the totals? (we don't have splenda here, and actually I never use anything like that so I wouldn't know what to do with it!)

Another great day - 23.5 points out of 24 daily, 30 minute brisk walk, down to 1.5 points in the hole from Sunday. THAT deficit will definitely be gone tomorrow!!

I started yesterday and stayed within my calorie limit. Today so far so good. I am only 3 pounds over goal but I know what happens 3 pounds become 5 and 5 becomes 10, 10 becomes 20 etc..................

I thought of ya'll while packing my own snack and resisting the donuts, juice, cookies, etc at the blood donor center. They had a girl there whose job it was to give out the snacks...she was very disappointed. Finally I let her get me a bottle of water, which placated her some...even though I had my reusable bottle right there.

I was so proud of myself today at work.
A salesman came by and brought me an Oatmeal Cookie from Starbucks. He hadn't seen me since last year and (just like men) he asked what was different about me. He said I looked so different but I think he was afraid to say that I'd lost weight. I pointed it out and he said I looked amazing. So I wasn't about to eat the cookie after he left.
Ok-- maybe I thought about it. Ok-- maybe I really thought about it. I had tons of excuses why I could eat it--it's just one cookie, how bad could it really be?, I'll work out extra hard at the gym, no one will know, I can't just throw it away, it's a gift......
I offered it to one of my co-workers and she took it happily-- made her day!
Then I checked dwlz.com to see the points and it would have been 10 points-- half my points for the whole day! Sooooo not worth it!!!
So, I had no excuses (once I finished arguing inside my head!!)

10 points for one cookie! That's about 500 calories, isn't it? :fr:

:bravo: to all of you who resisted temptation today!! Isn't it funny how, when we wake up in the morning, we never regret passing something up the day before? I've never said to myself: "Darn it, now why didn't I go ahead and have that box of Girl Scout cookies? And the matching can of Pringles? Wish I hadn't talked myself out of it!" :lol:

Another good day for me here. This was the third day of hard-core, no excuses for me and it really DOES get easier as the days go by. :carrot: Tomorrow will be Leg Day and that always makes me hungry, so it will be a bit of a challenge. I may increase my oatmeal from 1/3 cup to 1/2 to get a few more carbs in.

Hope you're all having a wonderful evening! :)

Yay, Michele! The cookies are long gone from our kitchen - phew! I got around to entering my food into Fitday, and I'm happy to say that I can have a little more for dinner than I planned or a small evening snack. Yum. And I've eaten just what I planned, with the addition of one of those 50 cal plastic cups of unsweetened applesauce. It got mixed with my cottage cheese this morning. One more hour and I'm off to the gym for some cardio...

Great job Ladies....reading your posts makes me hungry!

B~ Bowl of Total and orange juice

L ~ A thermos of my homemade soup ~ turkey sandwich on wheat ~ vanilla yogurt

D~ Angie says we are have risotto with chicken ~ sourdough bread and salad

S~ 2 beers....so far ;)

Exercise ~ after work I did a 3 mile walk with Angie and the mutts!

I was very bummed this morning with the scale...down 2 yesterday...2 back today...what gives?

Giving up SF caramel candies
 

This is going to sound stupid, but the one thing I am willing to have no excuses about this week is giving up some sugar free caramel hard candies I really have become quite attached to. I realized there are several things I'm "letting" myself just have--yes, I write them down, but... anyway, when I went to buy 6 (yes, 6!) packages of the caramel candies today, I realized that this "love interest" has gotten out of hand. So, for this week, one day at a time, I'm going to give up my sugar free caramel candies. The way I look at it, each of those sweet babies is 9 calories. I chew them up, and eat a bag like they're nothing. Perhaps they're affecting my weight and I don't even know it. Now, what will I use for a substitute? Time to get out the carrots and munch away. My mouth will be busy, and I can do this...just keep repeating I can do this. SF caramel candies cannot be in control of my choices; I need to have control over them!!!!!!!!!!!

I agree Meg! You never regret not eating something bad or not exercising-- never!!
I've been thinking since I got home how much better I feel knowing I made a good choice. If I had caved, I would be feeling guilt. I would much rather be feeling good than guilty!

:rofl: too funny. And sometimes they really are disappointed or confused about why you simply would not just want to allow yourself this wonderful treat. ~sigh~
Grocery stores...all of the time.

That's great Meg. :D Your right but it is really hard to delay gratification while trying to work through the habit of eating something that really isn't part of your planned day. Thanks so much for starting this challenge. You've saved me from a lot of refined carbs the last two days. And you are correct, flexing the NO muscle becomes easier as time goes on. I KNOW THIS. I tell other people this all of the time. Time to practice what I'm preaching in order to stop pretending to lose these last ten pounds and just do it. :o

I thought today was going to be a little shaky. DS2 didn't want to go to the gym this morning. For me nutrition and my workouts go hand in hand. While I'm at the gym I'm expending energy and not consuming calories in the mid morning. By mid afternoon I'm busy catching up with the family. There is no time to nosh except for the 3:00pm snack that's built into my day.

Fortunately the crisis was averted. A friend called and invited us out for a playdate. The pastries at Panara no longer call my name, okay my eyes did wander over the bagels a little longer than necessary and I chocked when I heard a clerk ask the customer behind me if they wanted their's toasted. But I stuck with the latte. I could have had hot tea but I really needed a little sweetness and the milk helped curb my hunger.

I did hit the gym later in the afternoon after DH came home early from work. He wasn't feeling well but assured me he could supervise DS2 for a little while as they napped on the couch. He didn't have to tell me twice to go. Well, actually he did. The guilt. :dizzy: But I left and had one of the best workouts in a long time. Sometimes it feels so calming afterwards and everything I've been tossing around in my head suddenly is focused and clear. This was one of those workouts. :goodvibes:

Food looked like this today:
B Oatmeal/ff cottage cheese/protein powder combo
S Skim latte
L 4 egg white omlette with 3 deli thin slices of lf ham
S EAS lite bar post workout
D 5 oz grilled chicken breast and steamed broccoli
Evening Sleepytime tea. Icewater Vitamins.

Am I hungry right now? You better believe it. But it's bedtime and I'm counting on doing a happy dance around the scale tomorrow morning. :^:

Hi Renee perhaps I can help here! I am an American living in Austria now, who happens to be on the WW Flex as well! :)

I have found a Splenda substitute here. It's called ( and please let the umlat u show up... :lol: ) Süssli Streusüsse. Per half a gram its 1.7 calories. And you use it as you would normal sugar. Trust me when I say nobody knows the difference when baking with it. Or using it in salad dressings, fruit salads, mixing it is practically undetectable. ;) Now if your going to use it in your coffee or tea its a little sweeter then normal sugar so a little goes a long way. ( If you use a teaspoon of sugar try a half teaspoon of the Süssli ) There is a subtle after taste but after a couple of cups you wont notice it anymore. Its all what you get used to. :)

I don't know if they sell it in the Netherlands but I am willing to bet if you know where to look you can find a simular product. I found my product in the isle where they sell food for Diabetic's.

Good luck!

So far I've been on-plan this week, but I really haven't been in any tempting situations, so I can't really call it much of an achievement. I expect the rest of the week to be more of the same. It's a relief to have a week with no meals out, which are always my trigger for off-plan eating.

I've been eating oat bran (from Trader Joe's) as an alternative to oatmeal and I have to say that this stuff is awesome. A single 1/3 cup serving cooks up to a BIG bowl of cereal (I swear it seems like more than what my 1/2 cup of oatmeal cooks up to). And it is so warm and creamy, sort of like cream of wheat but better for you. It even has 1g more fiber and 2g more protein than my oatmeal.

Today's food was:
B: FF plain yogurt with raspberries and High Fiber Cereal
S: decaf coffee with FF half and half and SF Torani
L: Pork and tofu stir fry with brown rice, pickles and pickled mushrooms
S: Oat bran with 1 tbsp FF cream cheese
S: Tuna sensations with water crackers
S: Fiber One muffin with non-fat cream cheese and a small apricot
D: Chinese cabbage salad with chicken and tofu
S: Fiber One cereal
S: Pumpkin pudding with ginger cookies, 2 sugar-free hard candies

It all came in at 1600 calories.

Exercise as 15 min on the step mill (10 of those were intervals), 15 min abs, and 20 min intervals on the treadmill.

Thanks for the idea, Sassy! I'd suggest cutting back on the vinegar if you weren't going to use some kind of sweetener, Renee, otherwise the dressing would be really acidic. Or you could try a little real sugar and add it into the calories -- the original recipe had 1/2 cup sugar and I just substituted Splenda.

Goal, I've found that I abuse things like SF candy too. If I buy a bag, I tend to eat it all "because it's sugar free" (or as many as I can eat without major digestive issues!) Same thing with SF Cool Whip. But I ended up making the same decision as you to stop buying them because 1. there's no nutritional reason to eat them, and 2. they were encouraging the kind of binge eating behavior that I desperately want to get away from. I don't want to feel like I always need something sweet in my mouth! And I don't want to binge on anything, even if it's sugar free. We're cheering you on!! :cheer:

The gym opens at 5:30 am and I'm off to do legs and cardio. :woohoo:

Let's make it a great day!!

Good heavens, Barbara, are you still up? :dizzy: I love oat bran too, especially with a bit of SF maple syrup. But my grocery store stopped carrying it, so I need to find it somewhere else. We don't have Trader Joes here, unfortunately -- people from Pittsburgh drive to Cleveland to shop there!

Starting day 4 POP...this will be a hard one. I did a kick *** interval workout this morning, but can't go to the gym. Lunchtime business meeting in center city :p, then I am taking the rest of the day off to visit my aunt who lives there. She only eats out- I've tried to cook for her, to bring food, but noooooo...we HAVE to go to a Chinese restaurant!

Everyone is doing GREAT :bravo:

Day 4- why aren't my clothes hanging off me???? :lol:

Mel

I have still yet to get myself to a Trader Joes. Or a Whole Foods MArket. I have both of them, but not very near by. Probably an hour or so away.

Yesterday was FANTASTIC!!! Simply wonderful. A couple of times I was ready to grab a handful of my kids cereal (Life) and stopped myself. Knowing that I would have to report it here and also knowing that for me one handful can very easily turn into 2 handfuls and then 3 and then, well I probably don't have to tell you the rest. So, I thought about it and said, "nuh-uh, this is NOT what I want to be doing. It's not worth it to take the chance and start." I also had in mind what Meg said, no BLT's. It felt good to turn it down. So though my day was wonderful, I too was not faced with enormous amounts of temptation. But still........

Barbara, I'm loving the sound of your dinner. Chinese cabbage salad with chicken and tofu.

goal, I too have a problem with SF candies. I found a couple of very good brands. One is 6 calories a piece and another is 7. I can easily eat 10 of them. I'm working on cutting it down also. I've even had a problem with Tic Tacs a few weeks ago. I ate an entire container in one sitting. They had a six pack on sale yesterday and I put them in my cart - and then put them back. I can't stand that feeling of shoveling things down my throat. Really, the best way to combat this stuff - is to just not have them around. Good luck to you and of course you CAN do this!!! You can.

Here's to another stellar day. But I can't get thoughts of the upcoming weekend out of my head. All right, one day at a time.......

:high: Robin! Good work on resisting the cereal! It's funny but I think I have more faith in you surviving the weekend than YOU do. You're one of the strongest and most determined people here and you absolutely, positively can do it! Think of your track record with weekends when you're were in the losing mode -- invincible, right? Nothing threw you off plan! And if you could do it then, you can do it now. :hug:

Back from the gym and inhaling breakfast ...

Leg Day
5 min elliptical warmup
3 sets:
Overhead squats
BB squats
BB reverse lunges
Hacksquat machine
FreeMotion squat machine
BB Romanian deadlifts
25 min bike

If my legs don't fall off, I'll do another 30 min of cardio later on.

M1: Oatmeal and turkey sausage
M2: Protein shake w/blueberries
M3: Salad w/ salmon, strawberries, LF dressing
M4: Fage 0% yogurt, dried cranberries, cinnamon
M5: Apple and natural PB
M6: Shrimp, scallops, roasted green beans
Optional: SF cocoa

Off to proofread DS's final papers for the semester.

Can I just say, WHAT AN AWESOME, DETERMINED groups of peopls we have here!! Kudos to everyone!!!!

Excellent!!! I had a HUGE piece of cake tempting me yesterday and I thought to myself "It's not even my favourite kind of cake! Why should I give up what I REALLY want for cake that's not even my favourite?" So I didn't do it. Boy people get weird when they are all eating cake and you are not. Since they also tend to not want to hear about healthy vs. non-healthy I just use my upcoming wedding as the excuse :D

Keeping my fingers crossed for no increased appetite as a side effect. You're doing GREAT!!!

It's tough, but we have to move on, right?

:carrot: whoo hoo!! way to stay in control!

yep, I hear you... too bad I waited until I was 70 lbs over goal to get into the swing of things again!! You CAN do this!!!!

GOOD for you!! Job well done!!

I WORK at Starbucks. Mind you, not at a store, but we have a store in our building with EVERYTHING available. And the blueberry cheesecake is calling my name everytime I go to get coffee. I don't even want to KNOW how many cals/ WW points it is. I'm just NOT going to do it!!

Glad you were able to say "no thank you!"
too true!! I have never regretted NOT eating something I didn't really want or need!

and it definitely does get easier with each day! way to go!! you are such an incredible inspiration!!!


Not stupid at ALL! It's great you recognised it and you are nipping it in the bud RIGHT NOW!! Awesome!!

Thank you so much!! I will look into it, but to be honest, I *rarely* use sugar at all for anything. And I'm kind of weird about "fake" sugars, not that I think other people shouldn't use the stuff... pretty much the only fake stuff I ever use is in diet drinks (which I don't have much of either).



Challenging or not, I am SURE you will do all right!!


So glad you had a great day!! and YES One day at a time! Hang in there and focus on today!
-------------------------
A quick Hello to everyone else out there!


I've got to make my shopping list and go to the supermarket and have a few things from here on my list
salmon
strawberries
LF/FF mayo (I think I can get the Hellman's here)
asparagus
oat bran (might have to hit the health food store for this one)

Thanks again all for the inspiration and the challenge to Kick Butt this week! You guys really help me keep going!

did a wee bit of shopping. Can I inspire anyone?

strawberries, roma tomatoes, skim milk, mushrooms, asparagus tips, alfalfa, spinach, salmon for sandwiches, laughing cow light cheese, light feta, cottage cheese...
http://i43.photobucket.com/albums/e3...various011.jpg

extra lean beef, chicken, almonds, pinenuts, walnuts, garlic
http://i43.photobucket.com/albums/e3...rious015-1.jpg

I didn't realise, but we already HAD very LF mayo - DF says he's been buying it for weeks and I just have been avoiding anything like mayo for about 6 weeks!

Starting 4 day OP after my wknd "slip", feels great. I already schedule a lunch time walk with one of my friends for today.

Yesterday a co-worker came in with a huge cheesecake (one of my favorite desserts), I was avoiding it like the plague. Next thing I know she just plops a cup on my desk with a piece of it in it, it had cherries on it too, I love fruit on cheesecake. Then she proceeds to tell me she made it with splenda, FF sour cream, low fat cream cheese. I'm listening to her and saying to myself "it's still cheesecake". When she walked away I had 4 spoonfuls of it and threw the rest in the trash.

I gotta tell you, it was absolutely delicious, if she made it with Splenda, FF/low fat ingredients, I couldn't tell at all. So I wrote down 100 calories for the 4 spoonfuls I had and made it part of my plan for the day. I had a hard time thowing it out, I wanted to eat it all. But today I don't regret not having it, that's just like Meg was saying. :)

Everyone else is doing so wonderful, great job everybody! :)

Good Morning! I made it through yesterday. I keep saying 'one day at a time'. I scrubbed the bathrooms today, washed all the walls in there, cleaned baseboard, etc. I'm sure glad spring only comes once a year, lol. Walking while soccer practice goes on is convenient so I'll so the same while dd practices tonight. They have a road that rings the park so I walk there while carrying the baby in a sling. She is getting HEAVY.


Today's food plan:
B-2 eggs, 1oz turkey ham, pico de gallo
S-diet cocoa
L-brown rice, chicken stir fry
S-high fiber cereal with blueberries
D-huge salad, brussel sprouts and salmon
S-fat free decaf latte, almonds