Phase 2
B: ww toast topped with a hb egg mixed with 1T rf mayo, nf milk
L: protein smoothie (unsweetened choc almond milk,spinach,1/2 banana,protein powder,choc Supergreenfood)
S: veggies and hummus
D: veggie pattie, roasted broccoli, zucchini and tomato bake
S: nf greek yogurt, blueberries

T&T - yes, it is just as simple as soaking them overnight. I usually use 1/3 c. of regular rolled oats, 1 T. chia seeds and 1 C. almond milk, stir and refrigerate overnight. Sometimes I add some frozen fruit as well so it defrosts by morning.

TandT, the kefir I drink is plain kefir with no added sugars and it doesn't have fruit or anything like that so it is essentially like plain yogurt - there are dairy sugars, but they are naturally occurring. I love kefir! You should try it.

Hello! First Day on SB... I only work half days on Mondays and I don't get up until the very last minute, so I usually skip breakfast... not good I know, but by the time I get a second to eat its 11-11:30. So, onward!

Phase One- 264lbs
Lunch: Mixed Greens salad with cheese, turkey and egg and balsamic vinegar and garlic infused olive oil
Snack- Edamame, this is my first time and I only like the seeds not the whole bean... prob not going to be a regular on my menu.
Dinner- Roasted Veggie Antipasto with Parmesan, Garlic and Soy Grilled Pork Chops
Snack- soy nuts

Well, I'm doing that whole calorie cycling thing and today is my super low calorie day, so today's food consisted of

1 egg+ 1 extra white: 100 calories
5 cashews: 50 cals
Milk in coffee: 50 cals
Can of tuna: 120 cals
TBSP mayo: 30 cals
Spinach for salad: 50 cals
And for my snack later 1 cup milk with splenda and vanilla: 100 cals

Total for the day: 500 calories, and back to normal SB tomorrow

Happy Monday - DD!'s birthday, so not totally OP . . .

B: cottage cheese, sf jam, V8
S: peanuts
L: tuna salad, romaine
S: ff greek yogurt, sf jam
D: chinese (avoiding rice, breading, etc.)
S: SF fudgesicle, with a few bites of real cake

Be well!

so snacky today! I'm exhausted from the weekend and I think my body was trying to use bad stuff to keep me awake. I ended up eating two mini muffins that were leftover from a kids easter picnic yesterday and a banana w/ almond butter. i think i'm sufficiently full, but makes me feel sort of bad

Thanks Zef, I'll be trying that soon as the second grain since working toward a phase two program.

Thanks too Matilda for explaining. I might try one just to see what it does to my blood sugar count. Being diabetic, I normally try to stay away from anything with more than 4g of sugar but since this isn't "added" sugar, it just might be alright. Will see.

Phase II

B: V8, scrambled eggs, salsa, veggie sausage
S: RF cheese stick
L: Salad, guacamole, grilled chicken, chickpeas
S: Skinny latte
D: Balsamic chicken, veggies
S: Almond butter

B: PB & banana on a WW tortilla
L: Chicken breast in a curry sauce on broccoli
Sn: OneBun crisps with hummus, strawberries.
S: Greek salad with chicken
Sn: Dark chocolate
Ex: Couch to 5K week 8 day 1 -- had to do some major self-talk to make it, but i did! 15 minutes Arc trainer.

Tuesday Phase 1.5 - eating light but added a grain
B: quinoa pancake, avocado, kefir
L: salad with chicken breast, TJ's Goddess dressing (OMG- it's unreal)
S: carrots and sugar snaps
D: black bean salad

T&T - DW is also diabetic and has a serving of plain yogurt or kefir everyday. Everyone is different but there is some research out there that cultured dairy may have a positive effect on blood glucose. If nothing else it has really helped some of the stomach issues she has because of the meds.

Today:
B: flax muffin with spinach, rf cheese & salsa
L: leftover bean concoction
S: kefir, apple
D: loaded veggie sauce with gimme lean, might use veggie boodles or just east it like soup

exercise: treadmill, hoop

I spent a lot of time cooking yesterday so that I have food for the week, sooooo... Tuesday, Wednesday and Thursday will be the same:

Phase 1:

B: Spinach Quiche to go, 6oz V-8
S: Bell Pepper and 1 oz of mozzarella
L: Eggplant Pizzette with canadian bacon, 2 cups of salad (romain heart, bell pepper, cucumber)
S: 1/2 cup Roasted Chickpeas
D: Taco Bake (w/ ground chicken)

Phase 2
B: oatmeal, apple, walnuts, nf milk
L: protein smoothie (unsweetened choc almond milk,spinach,1/2 banana,protein powder)
S: peppers and hummus
D: leftover split pea soup, salad, rf blue cheese dressing
S: nf greek yogurt, bluberries

Z -- snacking is a definite problem for me when I'm tired as well. When I was doing a lot of 27 hour call shifts last year, the day after the shift was often an eating disaster. There's an interesting physiologic reason for this involving neurotransmitter production and blood glucose that I won't bore you with the details of. Good for you for acknowledging your physical hunger cues, though.

Wt: 164.4

B: PB & 1/2 banana on Ezekiel bread with skim milk
Sn: String cheese
L: Black forest ham & swiss on a pumpernickel roll (214 calorie thingy), baby carrots, ~1.5T tzatziki. Diet Pepsi.
Sn: Strawberries
S: Chickpea & veggie stew on quinoa
Ex: Didn't get up early to go to the gym, and I need to study late tonight, so I doubt it will happen.

After abstaining from diet sodas last week, I'm going to work on reintroducing it and consuming it in moderation now. I'm not going to buy it for home, and what I drink while I'm out I'll log so it doesn't become a free-for-all like it was.