Hello all. I hope everyone is doing well on thier plan and that thier summer has been full of activity and fun.
We're now sliding into the last weeks of summer, and into my favorite season, Autumn.

My first weeks on bfl have been slippery ones, especially with vacations and family events interspersed. My birthday is coming up soon, and my vow to myself is that I'm not going to go into my 30's ( I'll be 29) the way I went in to my twenties.

The biggest thing I noticed is attitude and what an impact it has. I'm trying to turn my negative thinking and negative self talk around. That is a hard habit to break, but well worth it.

I also noticed that my portions were starting to venture closer to an open hand rather than a palm or a closed fist..gotta watch that.
It's also still hard for me to get it through my head that one doesn't need to always be hungry to be healthy and lose weight.Now _that_ is a hard one!

I'm up to walking fast in my quest to jog/run. It's been mercilessly hot here, which slows me down.
I also found that my body part that needs the most work is triceps...french presses are a nightmare!

And my big question ( there's always one, isn't there?) is:

BFL and eating out! Using the 'free day' when going out helps tremendously, but sometimes it can't be avoided. Does anyone have any tips or know of any sites that have information about 'bfl safe' entrees?

Tonight I'm thinking of buying the waffle maker...the protein pancake batter is in the refridgerator... speaking of, with those, how many would be a portion or serving? I know it depends on what size they are, ect...

I'm excited to see how everyone's been doing, and if maybe I can help someone rather than only asking questions.... have a good day!

Hi,

I've been doing BFL on and off this summer...Since there are @ 28 days left in August, I wonder if anyone would be interested in a daily, 28 Day accountability thread?

I'm looking to finish summer with some serious success and thought this would help me get in the groove as I re-start the program?

DAY ONE!

For me, I've started the day with 30 min cardio, and would be really interested in learning about the recipes used. I'm not much of a cook! Going to the bookstore to check out the cookbook today.

How 'bout you???

cuppa

Hi Optical:

I follow a BFL style of eating and as a busy family there are usually meals out. Mostly I try to order items that would most closely resemble what I would prepare at home. I also have to give very concise instructions on how it should be prepared. I have found that most places are very willing to accommodate me. If they don't I just remember not to go back the next time.

Usually I will look for the grilled chicken items. These may come in the form of a salad, sandwich or entree. If it is a salad, I request that the lf dressing be on the side as well as any cheese, olives, nuts or extras that might be added carbs or fat. This way I can choose how much I want to take in. If it's a sandwich place I will only eat the chicken and not the bread or if it is a whole wheat bun only the bottom part. As a side I will always request the vegetable steamed with no butter/margarine.

I do make protein pancakes using the recipe in the BFL Cook book. The recipe states that it provides two servings. Each time I have prepared it I have made six pancakes out of it. This leaves me with three for each meal. As a tip, I like to make mine with blueberries in them. I also make my own blueberry syrup using a sugarfree maple syrup microwaved with Polaner Sugar Free Blackberry Preserves. MMMMMM. This is my Sunday morning treat while my sons and DH wolf down waffles.

Cuppajoe: I'll join you in your BFL countdown till the end of the month. I have several dr appointments coming up at the end of the month as well as a bodyfat analysis in September. You better believe I need to keep it clean from this point forward. Actually, I've done pretty well. I had a couple of meals that were just downright dirty last month during vacation but ya know...once in a while you have to enjoy the moment too. Otherwise I would not be able to sustain it the other 90% of the time.

Well, August is off to a rough start. As I said in a previous post, I had to go to Missouri to be with my Grandma for heart surgery. for 3 days I didn't eat well, and I didn't work out (Except walking around a huge hospital) I ate purely out of emotion an boredom. I have another issue. Money is tight for us, so when we eat out, I always feel like I need to choose something thats "worth it" Like if I order something health, I will still be hungry. Also, I want to be satisfied after I eat out... Thats an emotional issue if I ever heard one.

Nevertheless! I refused to fail I'm just going to keep going as if this week never happened. I would have been going in to week three next week, so I'm just going to call it week 2 and keep going.

I'll suck it up and join the accountability thread. It's really what I need right now! My birthday is next week and I am going to go out to eat with my husband. I have already planned this out to be my 'free day'. The concept of the free day is still wierd to me because it feels so much like'cheating'... but it's not a free day for me, it's a free meal.
Thanks for the tips on eating out on non-free days, or just better choices to make.

Yesterday was wierd. I did my upper body work out, not as intensely as I would have liked, and I was ravenous, totally ravenous. I ate a little more than I should, including a subway cookie. I count this as my 'free day'. That way I don't feel too bad about it but realize that that behavior can be detrimental to my hard work. I was feeling down on myself, but noticed muscle definition on my arms and calves... today I have to run tons of errands. It's like 85 outside, so I"m going to wait until evening and walk then...I know we're supposed to do it right away in the a.m. but it's too hot and I figure any cardio is better than no cardio...

Has anyone read "Burn the Fat, Feed teh Muscle"? It's an ebook that is supposed to be complementary to BFL. It's not something I can get at the library and I'm not sure if it's worth the money...

For breakfast I'm having a piece of lean pork and 1/2 cup (dry measure ) of oatmeal. Sounds weird, but I have left overs to get rid of...

Thanks to everyone for thier support. It makes such a huge difference in my diet/exercise/woe and everything else I take on..make me feel all warm and fuzzy...and it's free .

I am very determined to stay on track for August, and workout out at least 26 of the 31 days. I am not going to be fussy with what constitutes a workout on the weekends and I will enjoy my family doing something more active than pulling into the Applebee's - no offense to AppleBee's but I need to be moving more and eating less. So if on Saturdays and Sundays, it is just a walk on the beach or a quick bike ride weather permitting, then that is a more constructive lifestyle than I have been living in the past.

In the heat that we have been having, I have been indoors working out first thing in the a.m. DH is supporting me by washing up the dinner dishes and clearing the kitchen, something I had been leaving until morning. Now I am doing some relaxing yoga w/ DD before bed and going right to the recorded Gilad or Cathe Friedth workouts on TV for an hour when I get up in the morning.

OPTICAL - Nothing like a deca birthday to get people serious about their goals, I am looking for 140 by my 50th in January 2008. Not going to beat myself over it though and will also be striving for a healthier lifestyle filled with good whole foods and more exercise. My kitchen food scale is my friend right now along with all my Tupperware. I measure everything during the 6 days in a week, and I am going to use my FREE DAY tomorrow for a 50th party but expect to be so hot that the idea of eating will not appeal to me. As for eating out on non FDs, I always go with the standards, salads are great, no croûtons though and skip the tortilla shells. I usually can figure out is something is sensible or not, and you can ask for help from the wait staff. If nothing else, (1) portion control rules, just eat half of the serving and really focus on drinking water and the (2) the reason for the gathering is usually social, so focus on talking and visiting rather than the all you can eat mindset. Check out the BFL website, they have a waffle recipe I think, in my recipe for protein pancakes, I use three small ones about the size of a mini pita. Beware the new waffle iron, the first waffle may stick a lot no matter how much you season it, I would just plan on tossing it out. You may consider trying some protein instead of the sugar when you are really hungry, a piece of cheese, or chicken may help you feel better than the sugar after a workout.

CUPPA - I am right there with you on the remaining August EFL challenge. Day three for me. I have the cookbook which is good for those who have no family to cook for, I usually just modify their meals. I also belong to eDiets and use the meal plans for EFL, not sure it is worthwhile since you can get the information online for free.

LYDIA - So true about indulging sometimes, now I plan to make those the exception rather than the rule.

WANNA - Maybe you can adjust your mindset, that eating healthy is worthwhile, a good value for your own future. I actually find that when I am off of the white stuff, rice, flour, sugar, potatoes, I don't feel hungry. I think the only white food I am having these days is FF cottage cheese, $2.50 ish per 4 servings and FF plain yogurt and I get a quart for $2 or splurge and get the one with 3 grams of fiber ( not sure from where) for $2.79. Overall, I am not eating chips, or prepared foods, or drinking soda, so I am doing well. I am very very fortunate to live in a city with really great tap water. I just fill up my bottles.

Keep up the efforts, a lot of this success will be in the planning I think. I have started this before and I will keep on starting until I get to my goal. (After all it took me about a gazillion times to quit smoking. 15 years this past November)

Thanks for the word about the sugars. One of my coworkers gave me some protiens powders to try. i've been putting some w/ my oatmeal...I decided against getting the waffle iron. I'll just get a better skillet. I honestly don't think I'll use the waffle iron that much.
Today was kind of wasted. It took me 3 hours to get my new liscence and get my plate and registration from Wisconsin to Illinois... my eating has been better, though..keeping more mind to portion sizes and hydration...
I also purchased a sweet potato. I've never had a sweet potato, but aside from yogurt, potatoes are the only white thing left for me....maybe I'll be a convert.
Bread kind of confuses me, since it's harder to visualize as a fist or palm. I usually figure one half pita or one slice of bread. Is this accurate or would two slice of bread ( as in a sandwhich) would work?
It seems so simple, but yet so many questions pop up!
I also like your idea of any activity vrs 'structured' activity on weekends...
thanks!!

OPTICAL - Sounds like the Motor Vehicle Registry has not entered the electronic age, too bad you couldn't do that online. As for bread portions, I find that a kitchen scale is worthwhile. You can get a true sense of how much a portion is. Pitas in my neighborhood come in about 5 sizes, and the flat bread is either round or retangle. Now I am into a regular sliced bread, that is twice the fiber and whole wheat.

Relax, don't make yourself nuts, and focus on the accomplishments, a new lifestyle is not about perfection.

I am off to workout after more of the house wakes up.

Liza: Thanks for the encouragment, I can use all I can get I agree, I try not to eat alot of prepared food either, because their not as healthy and they are to convenient if you KwIm

I started out yesterday doing awesome. Healthy breakfast and lunch. Then We had a Birthday party to go to, I had 1 slice of pizza and a tiny piece of cake. I wasn't feeling too terrible at this point since I haven't gotten fully on track yet, but then my DH bought a huge peanutbutter Hershey's bar, and I ate half (hanging head in shame) But I just realized that as of today there are exactly 4 weeks left in this month, so I am determined to make the end of this month a mini goal. I'm not going to be discouraged, just trucking on.

I worked at a Gym for 2 1/2 years, my DH is a trainer. I know what I'm supposed to do, But it doesn't work if I don't do it. My life style and where I live is totally different then it was at that time. Before, there was no family around. It was just me and DH and nothing ever interfered with our work out schedule or our eating for that matter. Since we moved "back home" it has taken us a while to get settled here... 2years to be exact (long story) Nevertheless, we are settled in a house not planning to move anytime soon, so now I believe with all my heart, I will be able to move forward.

Optical: About the bread portions, generally I try to prepare my meals without any bread if possible. It's taken a while to become used to doing this but now it's not such a big deal. Like Liza said, don't drive yourself nuts with trying to be perfect with this. Some of these are pretty major changes and take a while to assimilate into your eating preferences and behaviors. One of the things that has helped me it not to look so much at portion size, how big is it, but to look at the nutritional value of my overall meal for the day. I generally keep a 40%carb, 40% protein, and 20% or less fat ration. Logging my meals into Fitday has helped me in the beginning to become more aware of my overall eating patterns and keeping them in line with a BFL style of eating. Therefore, if I wanted to eat something with two pieces of bread or a bun I would log the info into Fitday and then know how to adjust the rest of my day according to the percentages. After you have done this for a few weeks it becomes easier to just know what is going to be enough. Generally though I have most of my carbs in the morning with a lot of protein for breakfast about 45 minutes before my workout. Lunch is right after my workout and is a balanced carb/protein mix. Snack also includes a healthy mix but by dinner I'm trying to phase out the carbs and just keep it mostly protein. Okay, I will end my dinner with fresh fruit for dessert but that is my major source of carbs at that point in the day.


WannaB: Now that things are more settled for you it is a great time for you to accomplish your goals! I struggle when things are not consistent as well. Even little things like the kids being up later in the evening and into my personal time can send me off track. Major life adjustments, yikes. I hope that when confronted with them I can hang in there. By the way, I noticed you are living in Alabama. What a beautiful place. DH and I lived in Birmingham for two years before our first child was born. It was a great experience. I loved getting rid of my heavy winter parka for a couple of years. I am still trying to figure out how to grow crepe myrtle trees in central Ohio. One of my girlfriends in Hoover had one planted in her yard just for me.

Liza: Applebees as a family activity. Yep, been there done that. Except it was before the family. I truly wish that DH and I would have found more things to do as a young couple for entertainment that did not revolve around restaurants. We are so much better about this now but it was an evolutionary process for us as a couple.

Lydia: I'm hoping you are right It looks like your doing awesome. How long has it taken you to get were your at? Yes, I love living in the south. I've been through Ohio hundreds of times. It beautiful, but gets nasty in the winter I know.

Well COOL! We have an accountability thread going!

Today I'm on track so far. Dinner will be grilled steak and salad. Cardio on the bike. I've been out dragging around in the shopping public--not my favorite way to spend my Saturday, but OK.

DH went through the McD's drive thru in the middle of the shopping and I managed to pop in a stick of mint gum and made it home to safe food! A small victory.

Nice to meet you all!

cuppa

Today's been ok for me. I didn't work out but wasn't planning on it. I want to buy a tape measure to take my measurements. Lydia, I notice that I am getting away from breads as a carbohydrate source..mainly fruits and yogurt. I still eat breads, but not as much... my big challenge now is vegetables. I know I don't get in enough. I honestly hate most of them, and yes, I've tried them many different ways. So now I'm just working with the ones I do like: carrots, corn, green beans, cauliflower, brocolli, water chestnuts, celery...

--also, Lydia, very good work on your weight loss!! Holy cow!

--Sugar cube, normally I would be able to do all this online, but it's because I'm moving from one state to another. It took about 3 hours if I remember right, and of course they don't put clocks up...

--wannabe..you've already accomplished a lot simply by not giving up. That is so hard to not throw in the towel when you feel off track. Getting on the wagon no matter what is a huge accomplishment.

--Cuppa, good job avoiding McDonalds. I was reading that their colors ( red and yellow) are psychologically proven to make people hungry..is it the colors, or is it because the colors are associated w/ McDonalds?Hmmmm.. Tonight we're having taco salad, but I'm goign to have rice instead of the taco shells, and I'll probably have string cheese rather than cheddar... I hope to buy a stability ball this weekend to help with my ab work. It doesn't bother my back and seems more affective when I use hte ball...

Well, have a good day all.

--ignore this msg, I just want to subscribe to the thread--

Hey all, officially back from vacation now and caught up on the laundry and unpacking. Starting fresh tomorrow on the serious path -- summer swimming is over, vaca over, so life is my own for the next 3 weeks before school starts and I send both minions off on the bus. Really motivated to make a life change after schlepping my body around at the beach in the heat for the last week - ugh! Will start with 30 mins of treadmill at o'dark:thirty in the morning, following by a FBWO sometime during the day. Oatmeal for b'fast, turkey breast for lunch, and grilled chick dinner, plus a coupla healthy snacks. Will probably spend til September back in FitDay - thanks for the reminder, Lydia. It's a good way to dbl check your work and make sure you're on track.

On the topic of eating out, last winter, Lydia and I xchanged thoughts around the Bob Evans chain - we liked it bc they offer a chicken breast with 2 veggies on the side, and I choose broccoli and carrots. When I go to red lobster, I choose something similar and tell them to keep the biscuits off the table. At Red Robin, I get a grilled chicken wrap. it's probably not great, but the best choice available, if you kwim. I've learned to really steer clear of salads - either it's the breaded chicken included, the caesar ingredients, or something else less than healthy that ruins it as a good choice.

Looking forward to joining the thread!