Maintaining:
B:veggie/fruit smoothie (spinach, carrots,peaches, blueberries,green powder, whey protein, honey, ice)
D:grilled shrimp, roasted asparagus,salad of grilled vidalia onions, creole tomatos and avocado w/garlic vinegarette and parm cheese
Evening: veggie/fruit smoothie (spinach, mixed fruit, blueberries,green powder, whey protein, honey, ice)

Not on plan today for phase 1. Had Japanese for dinner but chose very wisely (almost entirely sashimi). Ate very small reasonable portions. Back on track in the morning.

July 6, 2010 (Day 5)- Phase 1
Breakfast: (dinner leftover): Hungarian pot roast with paprika/sour cream/gravy (http://kalynskitchen.blogspot.com/20...pot-roast.html)
Snack: hummus & veggies, 1 laughing cow wedge
Lunch: Soup (1 chicken breast, 1 can tomatoes, spinach, 1 zucchini, 1 celery, leftover red broth from dinner)
Snack: Crystal light lemonade (my soup had so much sodium, I honestly couldn’t fit a snack in!)
Dinner: See note above!

I'm hitting a slump right now. Changed up my exercise routine to include more strength training and more intense cardio and ended up only losing .5 lbs. for the week. It is discouraging because I stayed on plan and on track. I checked my calories this morning and they are right around 13-1400. I think I'll talk to my trainer this morning to see if that is about right or if I should raise/lower it based on my activity. I'm really fighting the urge to say "well, it obviously didn't work, so why push myself to do it"....3 weeks to build that habit...3...weeks.

B: peach, ezekiel toast w/ 1 tsp. PB2, coffee
L: crackslaw with 3 oz. chicken + 2 cups shredded cabbage and carrot; half apple; celery stalk with 1 T. peanut butter
S: orange, 6 triscuits with 1/2 laughing cow wedge
D: 4 oz. turkey meatloaf, sauteed spinach, 1/2 sweet potato


must.fight.urge.to.eat.cake.

phase 2

b - 2 eggs, 1 slice canadian bacon, 1 slice pumpernickel bread
l - feta, tomato and cucumber salad
s - cinnamon yogurt
s - 1 cup jambalaya , that's with brown rice
s - lf baby bel

d1 Ph 1
Here's todays plan
1/2 cup (cooked) TVP cereal cold
1/2 cup 2% cottage cheese

5 oz bumblebee sensation (Might not be totally legal but I'm usign it up)
salad

2 HB eggs sliced up with 2 tbs Light blue cheese dressing

Sargento cheese Stick
100 calorie pack almonds

1/2-3/4 grilled chicken breast
salad

btw for the ppl who don't know me who think I'm eating very little
I had wls so the geography in my stomach is not too extensive I have to use it wisely!

B: smoothie w/spinach/fresh figs/carrots/green whey/green powder/blueberries/a little honey
L: grilled yellow squash and zucchini with vadilia onion, spinach, tomato and avocado salad with raspberry vinegarette, grilled talapia
D:another smoothie similar to breakfast

Phase 2 (7/6/10):
B: Ezekiel Bread w/pbutter
S: Cherries
L: Green salad with piece of grilled chicken on side
S: Triscuits & lf Cheese
D: Whole Wheat Spaghetti w/meat & veg sauce; salad
s: SF chocolate jello pudding

Phase 1

B- 2 eggs and 2 slices turkey bacon, olive oil

L- garden salad with grilled chicken and ranch from Burger King

S- cocoa roasted almonds

D- "Tacos". Seasoned ground turkey wrapped in romaine leaves with garlic & lime salsa, chopped tomato, RF cheese, and lowfat sourcream.

Dessert- bean brownie

B: hardboiled egg, 1 slice whole wheat toast with 1 tsp. peanut butter
L: beans and greens (kale, chick peas, onions, garlic), sliced tomatoes, 1/2 apple
S: 1/2 apple, celery w/ 1 laughing cow wedge
D: chicken and vegetable soup

exercise: C25K training (25 minutes run/walk) + 25 minutes walk (4.0 pace, 40% incline

1/2 cup TVP "cereal"
1/2 cup Cottage cheese

5 oz tuna

Teriyaki salmon and salad

Cheese stic

Crockpot chicken and salad

B: Uncle Sam's Cereal, coffee w/soy creamer
S: Tuna and triscuits
L: Leftover shish-ka-bob w/veggies
S: SF Fruit Smoothie
D: Grilled Mahi Mahi, veggies, 1/2 yam
S: sf fudge pop
Cheat: Hand full of cheetos (Uhg!!)

got up late (for us!) and kind of "skipped" breakfast.

midmorning: fresh pineapple/banana juice
a little later in the morning: turkey, avocado,spinach, sprout, tomato, chipotle laughing cow, creole mustard sandwich on ezekial.
,
late afternoon: grilled veggies and shrimp
dessert: fresh fig/banana sorbet

evening: green smoothie

phase 1.5

b - oatmeal with blueberries
l - tomato and green bean soup
s - yogurt with cinnamon
s - shrimp, avocado, tomato, cucumber and radish salad with lemon and olive oil dressing
s - 2 deli turkey slices.

Phase II

B: Scrambled eggs with salsa, V8
S: RF cheese stick
L: Huge salad with kidney beans, salmon
S: Greek yogurt, carrots, hummus
D: Amy's LF Black bean chili
S: Almond butter

tracking a boatload of things today. Calories + points + grain/veg./fruit/protein servings. it has kind of taken over my life. my trainer wants me to "write a report" and give it to her monday. oy.

wake: 1 scoop whey protein mixed with water
workout
breakfast: 1 slice whole wheat bread with 2 tsp. peanut butter, half banana
snack: hard boiled egg
lunch: smoothie (1 scoop whey, 5 strawberries, half banana, 2 big handfuls of spinach, 1/2 cup blueberries, 1 scoop greens powder, 1/2 cup almond milk)
snack: 1/2 cup fat free plain greek yogurt with cinnamon, 1/2 apple
workout
dinner: family is having enchiladas, I'll bake some of the enchilada filling in a separate dish and have it over shredded cabbage

exercise: 60 minutes treadmill (C25K training - 25 minutes + 35 minutes walk at 4.0 pace, 40% incline), 20 min. strength training on exercise ball and kettle bells. possibly yoga.