Weekly Support Thread - Week of Sept 13
 

List what Phase you are on, how you are feeling and what's good, in general. I'm in my last week of Phase I, yea me! I feel better already. I can't wait to start exercising to help ease my depression (see Daily Chat).

Edited by Ruth
It's time for a new week of talking On-Plan! This is the place for South Beach meal plan and food support, encouragement and questions.

Anyone, from any phase (1, 1.5, 2, 3, etc.) can post, and those who are new to 3FC are especially encouraged to do so!
This thread is for questions, sharing advice and strategies, and encouraging each other to stay on plan. It is not for chatting about daily life unrelated to this topic. Members have indicated that they would like to have chatting remain in the Daily Thread, so any posts that are off topic or chatty will be moved by the mods to the Daily.

Because people from different parts of the plan are posting here, it'll help everyone if you indicate what phase you're in when you post. Thanks!
While you may certainly find, from time to time, the need to ask for help after going off plan, remember that this thread is about staying on plan. When you share details of off plan foods you've eaten, it can upset, tempt, and otherwise frustrate other members, so please keep these details to a minimum.

So, share with us: How are you staying on plan this week?

I started Phase 2 today. A bowl of oatmeal never tasted so good!
I am down about 4 pounds since I started. I was hoping for more, but I will take 4 pounds gone over no pounds gone any day!

Stick with it, u don't have a lot to lose, be happy about that, lol. Go girl!

1: breakfast "cookie" (1/3 cup oats, 1 tsp. almond butter, 1/3 banana, 1/2 scoop protein powder and just enough almond milk to get it going - refrigerate overnight to thicken up and soften the oats) PERFECT for pre-workout.
workout
2: veggie saute (edamame, broccoli, tomato, onion, yellow squash - sauteed in braggs and mrs. dash) topped with a poached egg
3: sugar tomatoes and broccoli florets with hummus
4: garlic and lemon roasted chicken, roasted cauliflower, salad

exercise:
45 mins. cardio (intense elliptical session and 15 minute HIIT on treadmill)
30 mins. weights (focus on core and upper body)

Zeff - the breakfast cookie sounds really good. Can't wait for Phase 2 :)

Phase 1

B - coffee with almond milk, chocolate cheesecake smoothie (apparently I am addicted)
L - leftover veggie sausage with sauteed cabbage
S - Tofurkey wraps with light cream cheese, green onions, red pepper slices and arugula
S2 - salmon salad in romaine lettuce leaves
Dinner - Grilled tofu with sauteed mushrooms, "creamed" spinach, sliced tomatoes from the garden
dessert - nonfat Greek yogurt with some raw walnuts

emma, it's really great. super quick to throw together the night before and great to have breakfast already made in the morning. it is the one thing i've eaten in the morning recently where I haven't bonked during my workout. I think I'll keep on having them :) they seem pretty versatile too...i can't wait to add pureed pumpkin :)

Today is day one of Phase II for me. I'm excited, but find I don't want to waste that one grain! I don't want to eat something I'm a little excited to eat. I have always been a carb-o-holic, but Its pretty much gone! Its a really weird feeling! My husband and I went to Outback last night and I was a little worried. But I told them not to bring the bread, and then I didn't sneak even a single one of his fries. I had the garden salad with no croutons, and a small steak, a few shrimp and seasonal veggies. I felt so good after. I was totally satisfied, and realized I don't need the carbs to feel full like I always thought. Its a really weird realization for me.

Overall I didn't find Phase I too bad, other than battling my inner lazy person about cooking. I had one day where I went to bed early just because I felt blah and gross but it was just that one day. I am down over 8lbs in Phase I. I am hoping for another 14lbs in the next 6 weeks.

Phase 2
B- HB egg
L- Spinach salad with olives, feta, assorted veggies, and 2 T balsamic dressing
D-Hamburger patties with SBD Mac N Cheese

Clearly not enough veg today. May have a post workout salad before bed.

Hope I'm in the right place,if not someone please guide me. I Just finished P1 today,with a great result. I don't want to mess this up as I go into p2 (I did that once before,with oatmeal and strawberries...go figure) So very gently..I will go into p2,and am looking for guidance from you all that have been there. I am not using the words...'hoping',or wishing' I'll succeed...cause that doesn't work,I know it takes a heck of alot more. I just need to know what does work,and then I have something to follow. Nice to meet you all...;o) choices

Phase II

B: V8, 2 HB eggs
L: RF cheese, salmon, huge salad
S: Tall skinny hazelnut latte
D: Chili with lots of beans & ground turkey
S: Almond butter

Hey Choices, u are definitely in the right place! Welcome! Congrats C-Bunny. U are doing well. Are u gonna revise your goal weight so u have a decent BMI or don't u believe in BMI, lol.

Foodobsessed - BMI doesn't work well for me, or its not an accurate measure for me, I have a really high lean body mass, so I still would be "obese" even with a healthy body fat percentage. Per BMI, I would have to be about 150lbs or less, but to have a healthy body fat percentage, I should be between 167 and 185. I would like to get another BF test done when I'm down lower so that I can see where I need to end up. Its been so long since I've been below 200 that I'm not sure where that will be, at this point.

Phase 2

B - yogurt with raspberries & chia. V8
S - red pepper strips & hommus
L - tomato & chickpea salad
D - black bean soup, SF Jello

wii fit for sure, a nice long walk if I can make time before dark. :)

1: breakfast cookie
2: chickpea channa masala over spinach
3: banana with almond butter
workout
4: lightened butter chicken (phase 1 friendly) over spinach instead of rice, asparagus


exercise: pilates and HIIT cardio

this chana masala is really good. SPICY! but good.

Thanks for explaining when u didn't need to CB! I wish u all the best!

Phase 2
B-HB egg
L-JJ veggie Unwich (in a lettuce leaf)
D-Grilled Chicken, big salad, lemon aioli

i guess i'll go ahead and post my menu for tomorrow while i have it fresh in my mind.

1: 1 poached egg with "creamed" spinach, 1 slice low sodium ezekiel toast with 1 tsp. almond butter
workout
2: "fall in a glass" smoothie (1/2 cup apple cider, a dash of cinnamon, 1 scoop vanilla protein powder, ice)
3: broccoli and hummus
4: white bean and kale stuffed spaghetti squash (i'm SO excited for this)

exercise:
20 minutes HIIT run, 15 minutes heavy elliptical

my breakfast was much too heavy for that hard of a workout. it wasn't a lot of food, but just sat like a rock.

Yesterday was a weird day, I basically didn't eat. NOT ADVOCATING doing that :p

Monday's plan turned out great, so I am almost repeating it:

Phase 1
B - coffee with almond milk, chocolate cheesecake smoothie
L - leftover veggie sausage with sauteed cabbage
S - Tofurkey wraps with light cream cheese, green onions, red pepper slices and arugula
S2 - salmon salad in romaine lettuce leaves
Dinner - Grilled tofu with sauteed mushrooms, "creamed" spinach, sliced tomatoes from the garden
dessert - nonfat Greek yogurt with some raw walnuts

Phase 2
B-HB egg
Lunch-Hummus and veggie wrap
D-Lasagna-style whole grain pasta bake with many veggies

Phase II

B: V8, veggie omelet with Egg Beaters
S: RF cheese stick
L: Salmon, boiled egg, kidney beans, huge salad
S: Tall skinny hazelnut latte
D: Chicken breast in SF pasta sauce, zucchini, mushrooms, onion, peppers
S: Natural PB 2 Tbs.

Back on Phase 1

B- Omlette with green peppers & onion with a glass of skim milk
S- Yogurt flavoured with lemon clite (most of a serving)
L- Cream Cheese mixed with seasoned ground beef and onion, topped with hot salsa scooped up with red pepper sections (about 1 1/2 BIG peppers)
S- Almonds (1 oz) and the last bit of yogurt I didn't finish earlier
D- Pepperoni 'chips' topped with bruchetta (homemade) and a pinch of cheddar.

P2
B-Green protein smoothie
S-FF plain yogurt w/chia and raspberries
L-Fresh veggie soup
S-Hummus w/celery sticks
D-Taco salad
S- SF jello

1: breakfast pizza? half whole wheat pita, scrambled eggs, 1 T. reduced fat cheese, hot sauce; clementine orange; coffee
2: big ol' salad with a dollop of hummus instead of dressing
3: reduced fat cheddar, broccoli
4: kale and white bean stuffed acorn squash, roasted asparagus

Ph1

B- Yogurt flavoured with lemon c/lite, celery w/ PB
S- Glass of milk
L- Caeser salad (no croutons) and tomato soup
S- Cheese String
D- Stuffed pepper (stuffed with ground beef, onions, salsa)
S- No idea yet

Zeffryn-Hummus as a salad dressing? I'd never thought of that and it sounds delicious. Thanks for the idea!

Phase 2
B-HB Egg
L-Leftover lasagna bake
D-Turkey BLT

Hit the library and got a stack of SB-friendly cookbooks and some new workout dvds. Feeling in a bit of a rut and looking forward to mixing it up a bit.

UNT - It's really good! I get a flavored hummus (either spicy red pepper or roasted garlic) OR, I make my own but substitute edamame for the chickpeas. yum!

spin this morning early, breakfast will be light + snack afterward

1: banana w/ almond butter
2: cheese stick, broccoli and red pepper strips, chia fresca
3: big salad w/ hummus dressing
4: coconut milk yogurt
5: stuffed bell peppers, roasted broccoli

exercise: spinning and strength training

Haven't really been following my planned menus, so I'm giving it a go again.

Back to Phase 1 for a bit.

B - coffee with 1% milk, chocolate cheesecake smoothie with 1% fat yogurt & soy protein powder
L - veggie sausage with sauteed cabbage, sliced tomatoes & basil from the garden
S - broccoli florets and chopped red pepper with hummus
S2 - salmon salad in romaine lettuce leaves
Dinner - Grilled tofu with grilled zucchini/onions/eggplant/peppers, big green salad with olive oil & vinegar
dessert - raw walnuts

Phase 2
B-HB egg
L-(very late lunch, as I left my lunch in the fridge and didn't get to eat it until 4:00)-Leftover lasagna bake
D-two turkey dogs, one piece of whole-grain bread, salad with roasted red pepper hummus (thanks again, Zef!); glass of 1 % milk
Snack-3 or 4 olives

super insomnia last night. i was wide awake until 4 :(

-
1: half banana with 1 tsp. almond butter
2: sesame shiritake noodles
3: air popped popcorn (going to a movie - bringing my own popcorn)
4: might be tough logistically to cook but if i do, stuffed peppers, if not? something OP

OMG - so smart! I never thought of that before... I've sneaked in wine, beer, rum (for rum & diet cokes) :o ... but popcorn. Brilliant. The smell always gets me when I am there and once I start eating it (if someone else buys it) it's not possible to stop till the giant vat is polished off.

Phase 2

Blech. Cold or allergies or something keeping me in bed today, so not making the best choices necessarily, but staying on plan none the less.

So far today:
Kashi GoLean with 1 % milk
Beef broth with cayenne

Any advice for SBD friendly cold rememdies? I usually turn to OJ, chicken noodle soup, or spicy ramen, but those are all verboten :) Can I have half a shot of bourbon in a SF hot toddy?

We were in China this February. A popular drink was hot Coke with grated ginger. I loved it, and plan on making it the next time one of us gets sick. I think it would work pretty well with diet coke as well.

I hope you're feeling better soon.

Phase II (Maintenance)

Had a real eating challenge last evening when we went to a barbecue joint. They are so difficult to find healthy choices on the menu. I did OK though.

B: Oatmeal, almond butter, almond milk, V8
L: Amy's Low Fat Black Bean Chili
S: Tall skinny hazelnut latte
D: Sirloin steak (asked them to leave the garlic butter off), Romaine salad (asked them to leave the cheese off) with a little Caesar dressing on the side
S: Almond butter

Didn't get enough veggies today. I spent most of the day shopping and didn't take snacks with me.

Moki--Thanks for the tip. I'll give that a try. When you say "hot coke" do you mean temperature hot? How would you do that? I have lots of fresh ginger on hand. Feeling human again today :)

So far:
B-Kashi go lean, v8
S-Venti iced SF Caramel coffee w/ nf milk
L-JJ Unwich
D-Taco salad

Hubs let me sleep in (<3) until 10! It kind of messed up breakfast and lunch, but was so worth it.

kids birthday party this afternoon. I'm not going to deny myself cake, but i will split a small piece with DH (he isn't a huge fan of cake) instead of having a whole piece to myself. Also, I'm going to have a snack before we go instead of snacking on crappy birthday party food.
---

1: (brunch) sauteed edamame, broccoli, red pepper, yellow squash, asparagus and onion with braggs and mrs. dash - topped with a poached egg
2: broccoli florets and hummus, clementine orange
3: big salad with hummus as dressing, hardboiled egg

going to try to get on the wii fit for some step this afternoon, also helping to put together a swingset.

Have fun Lind.

Breakast:Eggs
Snack: banana
Lunch: Eggs
Snack: Eggs
Dinner: Nuts

Just came back from a week long conference in South Dakota...which was a SB Disaster!!! I was on Phase II, and there was literally NOTHING served that was approved. Lots of white rolls, pasta, mashed potatoes, etc. The only thing I could have eaten where the 4 broccoli florets they served as a side with everything. And because the sessions were so crammed together, I didn't have time to hit the restaurant in the hotel to get some SB approved meals.

GRRRRR!!!! Guess I'm heading back to Phase I for the week to undo the damage. :mad:

Phase II

B: Cinnamon Omelet, V8
L: Large salad with fresh salsa, black beans, RF pepper jack cheese
S: Bite of a truffle at a outdoor market, carrots, hummus
D: Salmon with pesto, roasted cauliflower, bell peppers, onions, grape tomatoes
S: Almond butter

yes, you pour the coke into a saucepan, add some sliced or grated ginger, and then heat it up. Some people boil it, but I just heat it until I think it's hot enough. Yummy!