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I haven't been sticking to plan lately which makes me feel like crap, physically and mentally. So I am going to stick to plan today, no excuses.
B: oatmeal spinach pancake, sf syrup, nf milk L: leftover mexican slop, salad, dollop sour cream S: veggies and hummus D: roasted broccoli,onion and chicken sausage S: nf greek yogurt, blueberries |
Phase 2
B - coffee with nf milk. Chocolate-berry smoothie (with Greek yogurt, nf milk, psyllium husk, cocoa powder, xylitol, frozen mixed berries and spinach) L - Miso soup with tofu and broccoli. Green tea. S - Tofurkey roll-ups with light chive cream cheese and orange bell pepper slices. D - Butternut squash mac & cheese (made with Ezekiel sprouted grain penne). Big green salad. dessert - a couple of chocolate-peanut butter cheesecake balls! |
um...emma? recipe on those choc-pb cheesecake balls, stat.
also, does the psyllium husk in your smoothies help with your regularity? |
I am with Zeff - recipe please!!! I am sitting here imaging them . . .
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3/29/11 - Phase 1, Day 2
B: 2 small ricotta 'muffins', 1 turkey sausage S: String cheese, raw cashews L: 2 cups vegetable soup S: LF cottage cheese, SF jello D: Tuna with cannelini beans, tomato, cucumber, mushrooms, cilantro, and red wine vinegar, celery w/natural peanut butter. |
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. :carrot: |
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!
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Quote:
I found this information yesterday when I was checking the spelling of psyllium... interesting. It says psyllium husk can lower LDL cholesterol by 7%. |
Thanks for the information. I have an issue with regularity - no amount of water, exercise, proper eating, fibrous veggies, etc. help. I started taking a "colon cleanse"...stop me if this becomes TMI...and it helped. Main ingredient is psyllium husk powder. I might pick some up to add to smoothies.
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If you want to really cleanse your colon, combine 1 tbsp. psyllium with 1 tbsp. liquid bentonite clay (I like Sonne's #7 I think it is called). The clay "sucks" any material sticking to the sides of your colon away and the psyllium bulks it up so you can eliminate it. (nothing is tmi for me). Take this first thing in the morning but do not eat for an hour.
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that sounds hardcore!
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Flax seeds and magnesium work, too....(NOT flax MEAL...that would be binding).
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Quote:
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yeah, it is definitely something to build up to. I've been building endurance with it for...6 months?
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3/30/11 - Phase 1, Day 3
B: 2 eggs, 1 T natural peanut butter, coffee with FF half and half L: Tuna with cannelini beans, tomato, cucumber, mushrooms, cilantro, and red wine vinegar S: 1 oz. raw cashews D: Salad with: chicken breast, feta, tomato, cucumber, artichokes, peppers, olives, beans, and oil/vinegar I haven't been counting calories, but I feel like I'm not eating enough. I'm not hungry, but I think that has more to do with the fact that I'm just not used to eating this much protein and it's upsetting my stomach (seriously, just typing the word "eggs" makes me nauseated...) I've been packing more than I'm actually eating (I'm gone from 7 am-9 pm most days, so my options are only what I have in my lunchbox), but I just have no interest in eating any of it, so at the end of the day it's still sitting there. Today I left untouched: cottage cheese, celery with hummus, and 4 slices of chicken breast lunch meant, and I had to force down my breakfast and lunch. Of course, no appetite means no cravings that I'm fighting off, so that's a plus! Did anyone else experience this complete loss of appetite when starting? |
Yesterday....
B Veggie chilli L 2 eggs, ricotta, cott. cheese pancake thing..good D Escarole and turkey sausage soup from new book...yummy!!! and salad s yogurt, nat. pb, sf choc sauce |
Today is day 4/Phase 1- Here is yesterdays menu
3-30-11 coffee, 1 1/2 tbsp Splenda, 2 tbsp fat free half n half B: SB Belgian Waffles, 1/4 sf syrup, V-8 S: slice ham, slice Haverty cheese, hard boiled egg L: leftover Indian Chicken (chicken and cauliflower cooked in spices and lite coconut milk) S: hardboiled egg D: SB BBQ Chicken, String beans, salad, 2 tbsp Ranch Lite S: 2 tbsp sugar free cool whip, 2 tbsp natural peanut butter,2 Tbsp no sugar added fudgesicle, 8 oz non fat milk fiber supplement (2) multi vitamin Fish Oil 4 cups of water (some flavored with Crystal Light Tea) 5 cups plain water 20oz diet pepsi Pm exercise - 35 mins on treadmill |
P 1.5
1: "banana burger" (3 T. rolled oats, 1/2 banana, ground flax, unsweetened coconut, spices - formed into a patty and baked); skim milk 2: leftover chicken tikka masala over spinach 3: greek yogurt w/ cinnamon 4: buffalo chicken salad (from clean eating magazine) exercise: 60 min. RIPPED class, maybe 45 min. pilates tonight |
Thursday Phase 1
B: lf cottage cheese with hot avjar; boiled egg S: edamame L: chicken sausage w/chick peas and arugula S: carrots and sugar snap peas/lf cheese stick D: chicken salsa bake |
Wt. 166.0
That's 5.5lbs out of my 6lb March weight loss goal, and a nice round number to work with for my April goal! Goal weight for the end of April is 160lbs! The next few days are going to prove challenging, however. Three birthdays and three dinners out starting tonight, then Saturday and Sunday! Not exactly how I wanted to start April off!! I'm thinking my mini-challenge starting Sunday will be to work out every day to try and mitigate some of the damage! B: Leftover curried cauliflower and chickpeas L: Leftover sweet potato and lentil salad S: Out at an El Salvadorian restaurant Ex: To follow... |
Phase 2
B: protein smoothie S: apple, laughing cow cheese L: leftover split pea soup S: veggies and hummus D: chicken burger (no bun), roasted broccoli, onion, tomato S: nf greek yogurt, blueberries, walnuts |
Phase 1
B. Broccoli slaw, lite ranch dressing, 2 hard boiled eggs, v-8 S. S/F Chai tea with nf milk l. Salmond burger over roasted kale D?? no idea yet! |
Phase 2.
Lots of peppers todayl! I had to clear them out - I had frozen, roasted AND fresh. B - coffee with nf milk. Mushroom/pepper/cheese frittata L - green salad with a veggie patty. Diet Coke :devil: (finally clearing that out of my fridge!!) S - cottage cheese with a tangelo and lots of cinnamon. S - Tofurkey with chive cream cheese and sliced orange bell pepper D - Black bean soup with avocado, cheese and roasted peppers. Spinach salad with walnuts. dessert - glass of wine and some sugar-free pudding. |
feeling better finally!!!!
1: eggs, sausage, lc , and roasted veggie scramble coffee with cream 2: 2 slices deli turkey 3: fire roasted tomato and chicken soup, green salad with balsamic 4: greek yogurt with cinnamon and agave 5: taco salad with yogurt salsa dressing 6 tea with stevia and sf jello vitamin: check water: check exercise: double check |
Nice to know I can;t rememebr if I did this already . . .
SO here goes: B: south beach cereal bar (not exciting, but can be eaten in a meeting!) S: almonds, carrots L: ANOTHER cereal bar (another meeting), greek yogurt w/sf jam S: turkey pepperoni, veggies& ww pita dipped in tzatziki sauce D: shepherd's pie w/mashed cauliflower topping, salad, green beans |
Hi,
I read all the post for this week.. very interesting. A lot of the food I have never even heard of. Guess I lived an limited life :D B: tortilla, refried beans, salsa, a slice cheese S: cheese stick L:tenderloin, navy beans, green beans S: cottage cheese, Walnuts D:1 egg, 2 egg beater, olive oil, slice of cheese, Spinach, V8 S: Will have 1/2 cup fiber one cereal with milk We had an activity to day in the building & they served mini cream puffs.. I ate 2.. they are just 1 bite but good :devil: |
3/31/11--Phase 1, Day 4
B: 2 ricotta 'muffins', 1 turkey sausage, coffee with FF half and half S: celery with 1 T hummus, SF jello L: 1/2 cup (brought more, but just didn't want it) vegetable/bean soup, 4 slices deli chicken breast S: 1 oz. cashews, cheese stick D: 1 T natural PB, 2 slices deli chicken breast w/ 1/2 wedge laughing cow |
Friday Phase 1.5
B: lf cottage cheese, hot avjar, 1/4 avocado S: almond butter (finishing up the jar) L: out for sushi - miso soup, shared order of edamame, two salmon rolls with brown rice S: carrots and sugar snap peas D: could be tricky. We are going over to friends and they may insist on pizza or Chinese. Chinese I can navigate, pizza not so much. I'll do my best. |
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