Tuesday, March 29, 2011 (Day 31) - Phase 2

Breakfast: ½ grapefruit; 1 egg; 1 slice turkey bacon; 1 slice ww toast; V8; Skinny latte from Starbucks - Vitamins

Lunch: Salad with lots of veggies, grilled chicken, 2% cheese and 2 T ranch dressing

Snack: Apple with peanut butter

Dinner: Chicken teriyaki, brown rice, broccoli Desert: Fresh strawberries

Snack: NSA Fudgesicle



What a crazy day here at my sister's house... family from out of town came to visit for the day and I planned some nice SB friendly meals, which everyone loved. A successful day.

Wednesday Phase 1
B: lf cottage cheese with hot avjar, 1/4 avocado
S: edamame
L: salad with chicken breast; caesar dressing
S: carrots/sugarsnap peas/lf cheese stick
D: chicken sausage with arugula and chick peas

Yesterday...P1
B eggwhites/veggies
L salad
s nuts
d chunky veggie chili
s sf fudgesicle/nat Pb

Did OK until supper last night and was just not hungry. I did eat a small sandwich but no veggies.

Phase II
B. toasted hot cross bun, LC Becel, sliced orange
L. chickpea and tuna salad on spinach, sf lf yogurt
D. chili from the stash, cabbage, carrot and celery salad

Going to focus on following plan and drinking 64 oz of water today

Today is day 3/Phase 1- Here is yesterdays menu

3-29-11

coffee, 1 1/2 tbsp Splenda, 2 tbsp fat free half n half

B: 2 egg omelet, slice amercian cheese,tbsp real bacon pieces, V-8

S: slice turkey, slice provolone cheese

L: leftover balsamic glazed salmon, brocolli

S: 1/4 can tuna, 2 tbsp lite ranch dressing, celery stalk

D: Indian Chicken (chicken and cauliflower cooked in spices and lite coconut milk)

S: 2 tbsp sugar free cool whip, 2 tbsp natural peanut butter,2 Tbsp no sugar added fudgesicle

fiber supplement (2)
multi vitamin
Fish Oil

8+ cups of water (some flavored with Crystal Light Tea)

Am exercise - 30 mins on treadmill, 15 mins on arc trainer, 30 reps torso machine

Pm exercise - 35 mins on treadmill, 30 minutes various weight machines

P 1.5

1: 1/4 c. farro cooked w/ grated carrot, mango, US coconut milk and flakes and spices; 1/4 c. greek yogurt
2: leftover chicken tikka masala over spinach
3: almonds
4: green chile turkey burger (sans bun); roasted broccoli

exercise: 60 min. HIIT training

Plan for today - let's see if I stick to it!
B: greek yogurt, SF jam
S: almonds, apple
L: egg salad, veggies
S: turkey pepperoni, lf cheese slice
D: home-made pizza - ww pita, NSA sauce, LF cheese, veggies

Hopping back in here after being away for a while. My biggest problem is not planning lately. In fact, today's plan is "lets go to the grocery store for lunch! wheee!"

Dinner, I've got covered. Chicken and spinach quesadillas
Snack: Chobani yogurt with stevia and vanilla

Zeffryn -- I've been looking at HIIT and I'm intrigued. Do you use a treadmill? What sort of program did you start with?

Wt: 166.2
B: "Spanakopita" egg muffins (liquid egg, spinach, onion, garlic, RF feta)
L: Lentil and sweet potato salad. Veggies & tzatziki.
S: Curried cauliflower & chickpea stew over quinoa
Ex: 25 minutes (2 miles) of treadmill intervals.

shelf - it depends. today, i took a class called RIPPED which is basically an entire body HIIT course. sometimes, if I have limited time, I will use the treadmill. I started with 30 seconds high intensity and 90 seconds low intensity, though I find that I have a more effective workout when I do 60 seconds high intensity (I do 9.5 mph sprints) and 90 seconds moderate intensity (7 mph runs). I usually do 6-8 rounds, recover for 10-15 minutes (either a brisk walk or slowish jog) and then do another set of 6-8 rounds. It's tough, but worth it. Really plows through fat and calories.

--

Ok, Farro apparently is a fantastic grain to start the day with. I worked out really hard and am usually famished, but am just kind of starting to get hungry again. 1/4 (uncooked) makes quite a bit cooked. It's toothsome and hearty and has a nice, nutty flavor. I'll definitely make it again.

Still sick and a little bit sloppy
1: eggs, lc, roasted asparagus, coffee with cream
2: grilled bunless salmon burger on greens, roasted green beans
3: greek yogurt with agave and cinnamon
4: chicken with roasted red pepper alfredoish sauce over roasted zuc, summer squash and art hearts
5: tea with stevia, 1 T peanutbutter, sf jello,piece of pumpkin bread

vitamins: yes ( never take 2 fish oil in one sitting)
Water : Yes
exercise: not unless you count 3,000 errends

Phase 2

B: protein smoothie (nf milk,spinach,protein powder,banana,strawberries)
L: leftover mexican slop, salad, dollop sour cream
S: peppers and hummus
D: split pea soup
S: nf greek yogurt, blueberries, walnuts

Dealing with a scratchy sore throat, headache and very little voice so not wanting to put a lot of effort into food today.

Phase 1.5

B - protein smoothie
L - leftover pork tenderloin in grn salad w/ff dressing
D - Crack slaw with chicken
S - ff plain Greek yogurt w/sf jam and almonds

I'll add snacks in if I need/want them.

For the first time since starting phase 1.5, I ate a ww pancake yesterday w/sf syrup and the scale said I gained two lbs this morning . Don't believe it so am not changing my ticker........I think I've stayed away from grains for a reason. Not yet ready to add them back in.

The cheesecake bites recipe is from a South Beach Diet recipes wiki (I wish 3fc had a wiki; it's so much easier to find recipes...). I loosely based them on this recipe: Nutty Cheesecake Bites. I used 1/2 a package of light cream cheese, 1 Tablespoon cocoa powder, some natural peanut butter and some peanut powder (didn't measure; just to taste), some xylitol to sweeten and a little bit of skim milk to soften it all. I used chopped almonds on the outside. I have also made some using the Lemonade Cheesecake recipe and have used the nutty mix as a spread for dark chocolate squares. Yum!

I love the bulk that psyllium husk gives (though you have to drink the smoothies quickly before they gel into a solid mass the shape of the cup) and I like the grainy taste. I think it would help with regularity, since I think that's the ingredient used in Metamucil, etc.... but regularity is one problem I don't have so I can't really answer if it actually helps. It does provide a shocking amount of bulk from 1 Tablespoon. I have frequently ventured into the uncharted territory of a 2 T serving. Beyond shocking.

I found this information yesterday when I was checking the spelling of psyllium... interesting. It says psyllium husk can lower LDL cholesterol by 7%.