I am taking the day off....I had a low-cal breakfast & lunch, but Julie came up to spend the night & for dinner we are going to enjoy some much-missed spin dip & chicken burritos! I will aim for low-cal, but I am not going to worry too much if my total is more than 400! :)
Breakfast (450 cal/17 fat/58 carbs/21 pro): 2 slices Sara Lee Wheat bread (90 cal/1 fat/19 carbs/5 pro), 2 tbsp peanut butter (200 cal/16 fat/6 carb/7 pro), 1 cup fat-free milk (80 cal/0 fat/12 carbs/8 pro), & 1 medium orange (80 cal/0 fat/21 carbs/1 pro).
Lunch (260 cal/10 fat/24 carbs/19.5 pro): 1 'Oroweat Sandwich Thins' roll (100 cal/1 fat/21 carbs/5 pro) with 3 slices (3 oz) roast beef (100 cal/4.5 fat/1 carb/12 pro), 4 olives (25 cal/2.5 fat/1 carbs/0 pro), and 1 garlic & herb Laughing Cow wedge (35 cal/2 fat/1 carb/2.5 pro).
Snack (190 cal/7 fat/32 carbs/4 pro):1 banana (110 cal/0 fat/29 carbs/1 pro) with 12 almonds (80 cal/7 fat/3 carbs/3 pro)
Dinner (A biggilion!!):This is the FIRST meal in 27 days I haven't counted the calories...I had two corn tortillas with a layer of fat-free sour cream, mashed avocado, grilled chicken breast, shredded cheese & salsa with a cup of spinach & artichoke dip & baked tostitos! It was delicious!!
40.5 grams of protein
Activity: RELAXING!! :)
Tip of the day from Flat belly secrets (Health magazine 11/2009): Subjects who got 40% of their daily calories from protein shed more belly fat than those whose share was only 15%.
Day 26 ~ 1667 cal/53 fat/150 carbs
I am bummed! I worked out so hard this last week (I haven't taken a day off since last Thursday!) and ended up gaining more weight.
Weight: 130.4
Breakfast (381 cal/14 fat/54 carbs/14 pro): Cranberry hazelnut cereal ~ 1 cup Kashi Honey Puffs (120 cal/1 fat/25 carb/3 pro), 1 cup fat-free milk (80 cal/0 fat/12 carbs/8 pro), 2 tbsp dried cranberries (48 cal/0 fat/13 carbs/0 pro), & 1 1/2 tbsp hazelnuts (133 cal/13 fat/4 carbs/3 pro) and one cup green tea (0).
Lunch (330 cal/16.5 fat/13 carbs/24 pro): Same as yesterday - it was so good! 4 slices (2 oz) turkey (60 cal/.5 fat/0 carbs/11 pro) wrapped with 2 cheese sticks (160 cal/12 fat/0 carbs/12 pro), 1/2 cup lettuce (4 cal/0 fat/1 carbs/.2 pro), 2 red pepper slivers (16 cal/0 fat/1 carbs/0 pro), & 4 olives (25 cal/2.5 fat/1 carbs/0 pro) with 7 Kashi Fire Roasted Vegetable wheat crackers (65 cal/1.5 fat/10 carbs/1.5 pro).
Snack (148 cal/3 fat/26 carbs/5 pro): 1/2 cup raspberries (35 cal/0 fat/8.5 carbs/1 pro), 1 cup strawberries (50 cal/0 fat/13 carbs/0 pro), 1 cup peaches (50 cal/0 fat/13 carbs/0 pro), & 1 cup fat-free milk (80 cal/0 fat/12 carbs/8 pro) ~ One serving from the smoothie. (215 cal/0 fat/45 carbs/11 pro)/2 = (108 cal/0 fat/22 carbs/5 pro) plus 8 chocolate chips (40 cal/3 fat/4 carbs/.5 pro).
Dinner (483 cal/19.5 fat/46 carbs/20 pro):Mediterranean sandwich ~ One 5 oz can Great Value tuna (100 cal/1 fat/0 carbs/11 pro) , 2 tsp canola mayo (22 cal/2 fat/0 carbs/0 pro), t tsp chopped fresh parsley (0), 1 tsp lemon juice (1), 1 1/2 tbsp pine nuts (150 cal/13.5 fat/4 carbs/2 pro) on 2 slices Sara Lee Wheat bread (90 cal/1 fat/19 carbs/5 pro) with 15 Baked Lays chips (120 cal/2 fat/23 carbs/2 pro)
63 grams of protein
I had five 8 oz glasses of vodka & sprite zero...65 cal x 5 = 325 cal
Activity:
15-minute Jillian Michaels: No More Trouble Zones video:
11-minute Cindy Whitmarsh 6-pack abs video:
30-minute Leslie Sansone 2 mile walk video:
Tip of the day from Health magazine 11/2009: If you feel that your face is sagging, showing fine lines, and early wrinkles and want to promote skin-cell growth:
Use a strong sunblock every day!
Eat lots of vitamin C-rich citrus to help prevent collagen loss.
Apply cream with a retinol or retinoid, a vitamin A derivative, every night (try RoC Retinol Correxion Deep Wrinkle Daily Moisturizer SPF 30).
Try Bob's video:
Weight: 130.4
Breakfast (381 cal/14 fat/54 carbs/14 pro): Cranberry hazelnut cereal ~ 1 cup Kashi Honey Puffs (120 cal/1 fat/25 carb/3 pro), 1 cup fat-free milk (80 cal/0 fat/12 carbs/8 pro), 2 tbsp dried cranberries (48 cal/0 fat/13 carbs/0 pro), & 1 1/2 tbsp hazelnuts (133 cal/13 fat/4 carbs/3 pro) and one cup green tea (0).
Lunch (330 cal/16.5 fat/13 carbs/24 pro): Same as yesterday - it was so good! 4 slices (2 oz) turkey (60 cal/.5 fat/0 carbs/11 pro) wrapped with 2 cheese sticks (160 cal/12 fat/0 carbs/12 pro), 1/2 cup lettuce (4 cal/0 fat/1 carbs/.2 pro), 2 red pepper slivers (16 cal/0 fat/1 carbs/0 pro), & 4 olives (25 cal/2.5 fat/1 carbs/0 pro) with 7 Kashi Fire Roasted Vegetable wheat crackers (65 cal/1.5 fat/10 carbs/1.5 pro).
Snack (148 cal/3 fat/26 carbs/5 pro): 1/2 cup raspberries (35 cal/0 fat/8.5 carbs/1 pro), 1 cup strawberries (50 cal/0 fat/13 carbs/0 pro), 1 cup peaches (50 cal/0 fat/13 carbs/0 pro), & 1 cup fat-free milk (80 cal/0 fat/12 carbs/8 pro) ~ One serving from the smoothie. (215 cal/0 fat/45 carbs/11 pro)/2 = (108 cal/0 fat/22 carbs/5 pro) plus 8 chocolate chips (40 cal/3 fat/4 carbs/.5 pro).
Dinner (483 cal/19.5 fat/46 carbs/20 pro):Mediterranean sandwich ~ One 5 oz can Great Value tuna (100 cal/1 fat/0 carbs/11 pro) , 2 tsp canola mayo (22 cal/2 fat/0 carbs/0 pro), t tsp chopped fresh parsley (0), 1 tsp lemon juice (1), 1 1/2 tbsp pine nuts (150 cal/13.5 fat/4 carbs/2 pro) on 2 slices Sara Lee Wheat bread (90 cal/1 fat/19 carbs/5 pro) with 15 Baked Lays chips (120 cal/2 fat/23 carbs/2 pro)
63 grams of protein
I had five 8 oz glasses of vodka & sprite zero...65 cal x 5 = 325 cal
Activity:
15-minute Jillian Michaels: No More Trouble Zones video:
11-minute Cindy Whitmarsh 6-pack abs video:
30-minute Leslie Sansone 2 mile walk video:
Tip of the day from Health magazine 11/2009: If you feel that your face is sagging, showing fine lines, and early wrinkles and want to promote skin-cell growth:
Use a strong sunblock every day!
Eat lots of vitamin C-rich citrus to help prevent collagen loss.
Apply cream with a retinol or retinoid, a vitamin A derivative, every night (try RoC Retinol Correxion Deep Wrinkle Daily Moisturizer SPF 30).
Try Bob's video:
Day 25 ~ 1533 cal/63 fat/154 carbs
I got up way too early this morning, but I feel great! :)
Weight: 129.4 ~ I can't believe I went up .2 lbs after the calories I burned yesterday, but I am beginning to think that whatever I do three days earlier effects my weight today (like all the beer I drank Tuesday?)!? I think that is why in the past I have always weighed less on Fridays because of all the hard work I put in M-W (this is just a theory!)! :)
Breakfast (402 cal/14.5 fat/42 carbs/26.5 pro): I made a breakfast burrito for me & the boys ~ 1 whole wheat tortilla (130 calories/2 fat/25 carbs/4 pro) with 1/2 cup scrambled eggs (140 cal/9 fat/2 carbs/12 pro) topped with 2 tbsp salsa (10 cal/0 fat/3 carbs/0 pro), 2 tbsp shredded cheese (42 cal/3.5 fat/0 carbs/2.5 pro) and 1 cup fat-free milk (80 cal/0 fat/12 carbs/8 pro).
Lunch (395 cal/18.5 fat/24 carbs/26 pro): We packed our lunch for the gym ~ 4 slices (2 oz) turkey (60 cal/.5 fat/0 carbs/11 pro) wrapped with 2 cheese sticks (160 cal/12 fat/0 carbs/12 pro), 1/2 cup lettuce (4 cal/0 fat/1 carbs/.2 pro), 2 red pepper slivers (16 cal/0 fat/1 carbs/0 pro), & 4 olives (25 cal/2.5 fat/1 carbs/0 pro) with 15 Kashi Fire Roasted Vegetable wheat crackers (130 cal/3.5 fat/21 carbs/3 pro).
Snack (170 cal/14 fat/8 carbs/6 pro): 1/2 cup pistachios (170 cal/14 fat/8 carbs/6 pro)
I just couldn't stand it...my snack was too small for the amount of calories I burned today & I was craving sushi!!! Yes, the calories are higher, but it was soooo worth it! :)
Dinner (566 cal/16 fat/80 carbs/25.5 pro): 8 avocado sushi rolls (313 cal/13 fat/44 carbs/8 pro) ~ 1 seaweed sheet (13 cal/0 fat/0 carbs/1 pro) wrapped around 1/2 cup white rice (160 cal/0 fat/36 carbs/4 pro) & 1/2 medium avocado sliced (140 cal/13 fat/8 carbs/3 pro) and 8 smoked salmon sushi rolls (253 cal/3 fat/36 carbs/17.5 pro) ~ 1 seaweed sheet (13 cal/0 fat/0 carbs/1 pro) wrapped around 1/2 cup white rice (160 cal/0 fat/36 carbs/4 pro) & 1/2 cup sliced salmon (80 cal/3 fat/0 carbs/12.5 pro)
84 grams of protein
Activity: We are headed to the gym for the day - I have a 9:30 aerobics class & a 10:30 yoga class...then we will have a quick lunch and probably swim for an hour!
Tip of the day from Flat belly secrets (Health magazine 11/2009): Dieters who nibbled on 3 ounces of almonds every day lost seven inches from their waists, compared with five inches in the non-almond-eating crowd.
Health magazine is full of fun facts, tips, & motivational tools:
Weight: 129.4 ~ I can't believe I went up .2 lbs after the calories I burned yesterday, but I am beginning to think that whatever I do three days earlier effects my weight today (like all the beer I drank Tuesday?)!? I think that is why in the past I have always weighed less on Fridays because of all the hard work I put in M-W (this is just a theory!)! :)
Breakfast (402 cal/14.5 fat/42 carbs/26.5 pro): I made a breakfast burrito for me & the boys ~ 1 whole wheat tortilla (130 calories/2 fat/25 carbs/4 pro) with 1/2 cup scrambled eggs (140 cal/9 fat/2 carbs/12 pro) topped with 2 tbsp salsa (10 cal/0 fat/3 carbs/0 pro), 2 tbsp shredded cheese (42 cal/3.5 fat/0 carbs/2.5 pro) and 1 cup fat-free milk (80 cal/0 fat/12 carbs/8 pro).
Lunch (395 cal/18.5 fat/24 carbs/26 pro): We packed our lunch for the gym ~ 4 slices (2 oz) turkey (60 cal/.5 fat/0 carbs/11 pro) wrapped with 2 cheese sticks (160 cal/12 fat/0 carbs/12 pro), 1/2 cup lettuce (4 cal/0 fat/1 carbs/.2 pro), 2 red pepper slivers (16 cal/0 fat/1 carbs/0 pro), & 4 olives (25 cal/2.5 fat/1 carbs/0 pro) with 15 Kashi Fire Roasted Vegetable wheat crackers (130 cal/3.5 fat/21 carbs/3 pro).
Snack (170 cal/14 fat/8 carbs/6 pro): 1/2 cup pistachios (170 cal/14 fat/8 carbs/6 pro)
I just couldn't stand it...my snack was too small for the amount of calories I burned today & I was craving sushi!!! Yes, the calories are higher, but it was soooo worth it! :)
Dinner (566 cal/16 fat/80 carbs/25.5 pro): 8 avocado sushi rolls (313 cal/13 fat/44 carbs/8 pro) ~ 1 seaweed sheet (13 cal/0 fat/0 carbs/1 pro) wrapped around 1/2 cup white rice (160 cal/0 fat/36 carbs/4 pro) & 1/2 medium avocado sliced (140 cal/13 fat/8 carbs/3 pro) and 8 smoked salmon sushi rolls (253 cal/3 fat/36 carbs/17.5 pro) ~ 1 seaweed sheet (13 cal/0 fat/0 carbs/1 pro) wrapped around 1/2 cup white rice (160 cal/0 fat/36 carbs/4 pro) & 1/2 cup sliced salmon (80 cal/3 fat/0 carbs/12.5 pro)
84 grams of protein
Activity: We are headed to the gym for the day - I have a 9:30 aerobics class & a 10:30 yoga class...then we will have a quick lunch and probably swim for an hour!
Tip of the day from Flat belly secrets (Health magazine 11/2009): Dieters who nibbled on 3 ounces of almonds every day lost seven inches from their waists, compared with five inches in the non-almond-eating crowd.
Health magazine is full of fun facts, tips, & motivational tools:
Day 24 ~ 1459 cal/60 fat/157 carbs
Good morning! I am feeling so great...yesterday's aerobics class was harder than it has been since I started going, but I was so proud of myself for actually making it to class - if I had consumed 6 beers in the past, the next day I would be on the couch for hours recuperating from an awful hangover. Eating right & exercising regularly has stabilized my digestive tract and I don't feel the effects of alcohol the next day (quite as bad anyway!).
Weight: 129.2 TWO DAYS IN A ROW!!!! It isn't a fluke! haha
Breakfast (407 cal/17 fat/46 carbs/20 pro): I had 2 slices Sara Lee Wheat bread (90 cal/1 fat/19 carbs/5 pro) spread with 2 tbsp peanut butter (200 cal/16 fat/6 carb/7 pro) and 1/2 medium red apple (37 cal/0 fat/8.5 carbs/0 pro). This meal plan is from page 98 ~ but it calls for strawberries & I didn't have any thawed. I also had 1 cup fat-free milk (80 cal/0 fat/12 carbs/8 pro) ~ I can't eat peanut butter without milk! :)
Lunch (432 cal/16 fat/46 carbs/24 pro): I had a chicken & apple salad from Day 1: 2 cups lettuce (16 cal/0 fat/4 carbs/1 pro), 1 slice tomato (5 cal/0 fat/1 carb/0 pro), 2 tbsp chopped hardboiled egg (26 cal/1.75 fat/.25 carbs/2 pro), 1 medium Granny Smith apple (80 cal/0 fat/22 carbs/0 pro), 4 oz grilled chicken breast (110 cal/2.5 fat/0 carbs/20 pro) tossed with 2 tbsp raspberry vinaigrette (120 cal/10 fat/8 carbs/0 pro) & topped with 7 Kashi whole wheat crackers (75 cal/1.5 fat/11 carb/1.5 pro)
Snack (260 cal/11 fat/35 carbs/10 pro): One Luna Lemon Zest bar (180 cal/5 fat/27 carb/9 pro) & 16 chocolate chips (80 cal/6 fat/8 carbs/1 pro) ~ this meal is from breakfast on Day 21. Breakfast is way too early to eat something this sweet, so I like to incorporate it into my snack.
Dinner (360 cal/16 fat/30 carbs/30 pro):I am fixing the family hamburgers so I am going to have the California Burger from Day 6 ~ I sub 1 Oroweat Sandwich Thins roll (100 cal/1 fat/21 carbs/5 pro) for the whole wheat pita and I don't put any mustard on the sandwich. I top 1 venison hamburger patty (150 cal/7 fat/0 carbs/24 pro) with 2 lettuce leaves (4 cal/0 fat/1 carbs/.2 pro), 2 red pepper slivers (16 cal/0 fat/1 carbs/0 pro), and 2 tbsp mashed avocado (50 cal/4.5 fat/2.5 carbs/.5 pro). I had 8 chocolate chips (40 cal/3 fat/4 carbs/.5 pro) & 1 Ghirardelli chocolate bar square (55 cal/4.2 fat/6 carbs/.5 pro) ~ tmi, but I am going to start this weekend and I crave dark chocolate the week before - I was super excited to see I could eat it on this diet plan! :)
84 grams of protein
Activity: I did 45 minutes of Zumba, 60 minutes of swimming & walking laps & 30 minutes water aerobics. According to the www.heathstatus.com calculator, I burned 997 calories today...and I can tell...I am BEAT!! :)
Tip of the day from Health magazine 09/2009: Cut or burn 500 calories and drink 2 cups of green tea daily: Green tea alone helped exercisers drop ab fat in 12 weeks.
I checked out "Winning by Losing" by Jillian Michaels at the library yesterday:
Weight: 129.2 TWO DAYS IN A ROW!!!! It isn't a fluke! haha
Breakfast (407 cal/17 fat/46 carbs/20 pro): I had 2 slices Sara Lee Wheat bread (90 cal/1 fat/19 carbs/5 pro) spread with 2 tbsp peanut butter (200 cal/16 fat/6 carb/7 pro) and 1/2 medium red apple (37 cal/0 fat/8.5 carbs/0 pro). This meal plan is from page 98 ~ but it calls for strawberries & I didn't have any thawed. I also had 1 cup fat-free milk (80 cal/0 fat/12 carbs/8 pro) ~ I can't eat peanut butter without milk! :)
Lunch (432 cal/16 fat/46 carbs/24 pro): I had a chicken & apple salad from Day 1: 2 cups lettuce (16 cal/0 fat/4 carbs/1 pro), 1 slice tomato (5 cal/0 fat/1 carb/0 pro), 2 tbsp chopped hardboiled egg (26 cal/1.75 fat/.25 carbs/2 pro), 1 medium Granny Smith apple (80 cal/0 fat/22 carbs/0 pro), 4 oz grilled chicken breast (110 cal/2.5 fat/0 carbs/20 pro) tossed with 2 tbsp raspberry vinaigrette (120 cal/10 fat/8 carbs/0 pro) & topped with 7 Kashi whole wheat crackers (75 cal/1.5 fat/11 carb/1.5 pro)
Snack (260 cal/11 fat/35 carbs/10 pro): One Luna Lemon Zest bar (180 cal/5 fat/27 carb/9 pro) & 16 chocolate chips (80 cal/6 fat/8 carbs/1 pro) ~ this meal is from breakfast on Day 21. Breakfast is way too early to eat something this sweet, so I like to incorporate it into my snack.
Dinner (360 cal/16 fat/30 carbs/30 pro):I am fixing the family hamburgers so I am going to have the California Burger from Day 6 ~ I sub 1 Oroweat Sandwich Thins roll (100 cal/1 fat/21 carbs/5 pro) for the whole wheat pita and I don't put any mustard on the sandwich. I top 1 venison hamburger patty (150 cal/7 fat/0 carbs/24 pro) with 2 lettuce leaves (4 cal/0 fat/1 carbs/.2 pro), 2 red pepper slivers (16 cal/0 fat/1 carbs/0 pro), and 2 tbsp mashed avocado (50 cal/4.5 fat/2.5 carbs/.5 pro). I had 8 chocolate chips (40 cal/3 fat/4 carbs/.5 pro) & 1 Ghirardelli chocolate bar square (55 cal/4.2 fat/6 carbs/.5 pro) ~ tmi, but I am going to start this weekend and I crave dark chocolate the week before - I was super excited to see I could eat it on this diet plan! :)
84 grams of protein
Activity: I did 45 minutes of Zumba, 60 minutes of swimming & walking laps & 30 minutes water aerobics. According to the www.heathstatus.com calculator, I burned 997 calories today...and I can tell...I am BEAT!! :)
Tip of the day from Health magazine 09/2009: Cut or burn 500 calories and drink 2 cups of green tea daily: Green tea alone helped exercisers drop ab fat in 12 weeks.
I checked out "Winning by Losing" by Jillian Michaels at the library yesterday:
Day 23 ~ 1482 cal/70 fat/133 carbs
I am officially 129.2 lbs this morning!!!!!!!!
Want to know how many calories you are burning doing laundry? Walking on the treadmill? High impact aerobics? Check out this calculator on www.healthstatus.com to find out your daily burn!
Breakfast (457 cal/17 fat/56 carbs/21 pro): One package cream of wheat (100 cal/0 fat/19 carbs/3 pro) with 1 1/3 cup fat-free milk (107 cal/0 fat/16 carbs/11 pro), 1/4 cup sunflower seeds (200 cal/17 fat/8 carbs/7 pro), and 1/2 cup applesauce (50 cal/0 fat/13 carbs/0 pro).
Lunch (412 cal/22 fat/24 carbs/19 pro): I had the Mediterranean Sandwich from Day 8 (one of my favorite sandwiches from the book!) ~ One 5 oz can Great Value tuna (100 cal/1 fat/0 carbs/11 pro) mixed with 1 tsp chopped fresh parsley (0 everything), 2 tsp canola mayo (22 cal/2 fat/0 carbs/0 pro) and 2 tbsp pine nuts (200 cal/18 fat/5 carbs/3 pro) on 2 slices Sara Lee Wheat bread (90 cal/1 fat/19 carbs/5 pro).
Snack (180 cal/5 fat/27 carbs/9 pro): One Luna Lemon Zest bar (180 cal/5 fat/27 carb/9 pro)
Dinner (433 cal/26 fat/26 carbs/26 pro): 2 oz chicken breast (110 cal/2.5 fat/0 carbs/20 pro) cooked in safflower oil (120 cal/14 fat/0 carbs/0 pro) with 1/4 cup brown rice (75 cal/.75 fat/17 carbs/1.5 pro), and a small salad: 1/2 cup lettuce (4 cal/0 fat/1 carbs/.2 pro), 1/2 cup spinach leaves (3.3 cal/0 fat/.5 carbs/.35 pro), 1 slice tomato (5 cal/0 fat/1 carb/0 pro), 2 carrot sticks (8.75 cal/0 fat/2.25 carbs/.25 pro), 2 tbsp chopped hardboiled egg (26 cal/1.75 fat/.25 carbs/2 pro), 1 tbsp shredded cheddar cheese (21 cal/1.75 fat/0 carbs/1.25 pro) drizzled with 1 tbsp raspberry vinaigrette (60 cal/5 fat/4 carbs/0 pro).
75 grams of protein
Activity: One hour of sweating out beer in the tone & sculpt aerobics class at the gym!
Tip of the day from Flat belly secrets (Health magazine 11/2009): Dieters who consumed 1200 to 1300 milligrams of calcium every day experienced three times the middle-whittling as those getting the same number of calories but less calcium.
Want to know how many calories you are burning doing laundry? Walking on the treadmill? High impact aerobics? Check out this calculator on www.healthstatus.com to find out your daily burn!
Breakfast (457 cal/17 fat/56 carbs/21 pro): One package cream of wheat (100 cal/0 fat/19 carbs/3 pro) with 1 1/3 cup fat-free milk (107 cal/0 fat/16 carbs/11 pro), 1/4 cup sunflower seeds (200 cal/17 fat/8 carbs/7 pro), and 1/2 cup applesauce (50 cal/0 fat/13 carbs/0 pro).
Lunch (412 cal/22 fat/24 carbs/19 pro): I had the Mediterranean Sandwich from Day 8 (one of my favorite sandwiches from the book!) ~ One 5 oz can Great Value tuna (100 cal/1 fat/0 carbs/11 pro) mixed with 1 tsp chopped fresh parsley (0 everything), 2 tsp canola mayo (22 cal/2 fat/0 carbs/0 pro) and 2 tbsp pine nuts (200 cal/18 fat/5 carbs/3 pro) on 2 slices Sara Lee Wheat bread (90 cal/1 fat/19 carbs/5 pro).
Snack (180 cal/5 fat/27 carbs/9 pro): One Luna Lemon Zest bar (180 cal/5 fat/27 carb/9 pro)
Dinner (433 cal/26 fat/26 carbs/26 pro): 2 oz chicken breast (110 cal/2.5 fat/0 carbs/20 pro) cooked in safflower oil (120 cal/14 fat/0 carbs/0 pro) with 1/4 cup brown rice (75 cal/.75 fat/17 carbs/1.5 pro), and a small salad: 1/2 cup lettuce (4 cal/0 fat/1 carbs/.2 pro), 1/2 cup spinach leaves (3.3 cal/0 fat/.5 carbs/.35 pro), 1 slice tomato (5 cal/0 fat/1 carb/0 pro), 2 carrot sticks (8.75 cal/0 fat/2.25 carbs/.25 pro), 2 tbsp chopped hardboiled egg (26 cal/1.75 fat/.25 carbs/2 pro), 1 tbsp shredded cheddar cheese (21 cal/1.75 fat/0 carbs/1.25 pro) drizzled with 1 tbsp raspberry vinaigrette (60 cal/5 fat/4 carbs/0 pro).
75 grams of protein
Activity: One hour of sweating out beer in the tone & sculpt aerobics class at the gym!
Tip of the day from Flat belly secrets (Health magazine 11/2009): Dieters who consumed 1200 to 1300 milligrams of calcium every day experienced three times the middle-whittling as those getting the same number of calories but less calcium.
Day 22 ~ 1548 cal/47 fat/125 carbs
I really like this website to find the calories, fat, and carbs for food that doesn't list the nutritional facts: http://caloriecount.about.com/foods
Just type in the top right hand box your food (such as lettuce) and up comes the facts you need to write down in your journal!!
I also found a great way to figure out a time line for your weight loss at www.caloriecount.about.com/cc/calories-goal.php. It says that I "should consume about 1,540 calories a day to reach your goal weight of 125 lbs. This is at a reasonable weight loss average of 1 lbs per week, which should be reached by April 6, 2010."
Perfect timing for tank tops, shorts, bathing suits!
I also did more research on www.nutritiondata.com and they suggest I consume (calculated from my age, weight, height, and activity level) 130 carbs a day - eating more healthy carbs are my goal (more salads, fruits, & veggies) and less pasta and bread (maybe only one meal a day instead of two).
Weight: 131.2
Breakfast (430 cal/17 fat/69 carbs/11 pro): Cranberry Hazelnut Cereal from Day 10 ~ 1 cup corn flakes instead of Kashi grain puffs (100 cal/0 fat/24 carbs/2 pro), 1/2 cup fat-free milk (40 cal/0 fat/6 carbs/4 pro), 2 tbsp hazelnuts (177 cal/17 fat/5 carbs/4 pro) ~ my hazelnuts have more calories than the book suggests for that serving size, 2 tbsp dried cranberries (48 cal/0 fat/13 carbs/0 pro), and 1 medium orange (65 cal/0 fat/21 carbs/1 pro).
Lunch (334 cal/12 fat/36 carbs/18 pro): Roast Beef Pita from Day 22 ~ 1 whole wheat pita (160 cal/0 fat/32 carb/6 pro) with 2 tsp canola mayo (22 cal/2 fat/0 carbs/0 pro), 8 black olives (50 cal/5 fat/2 carb/0 pro), 3 oz roast beef (100 cal/4.5 fat/1 carb/12 pro), and 1 lettuce leaf (2 cal/0 fat/.5 carbs/.1 pro).
Snack (494 cal/0 fat/15.8 carbs/4 pro): Four Michelob Ultra beers (384 cal/0 fat/12 carbs/3 pro) AND two 55 calorie budweisers (110 cal/0 fat/3.8 carbs/1 pro)!!! OH gesh and I wonder why I can't lose any weight!?!? haha
Dinner (290 cal/18 fat/4 carbs/27.5 pro): I got home late and created my own version of (2) turkey roll-ups ~ 4 oz turkey (80 cal/1.35 fat/1.35 carb/15 pro) layered with 2 tbsp mashed avocado (50 cal/4.5 fat/2.5 carbs/.5 pro) wrapped around two cheese sticks (160 cal/12 fat/0 carbs/12 pro).
Activity: Busted it out today at the gym for an hour of cardio & toning in aerobics!
59.5 grams of protein
Tip of the day from http://weightloss.about.com/: One of the best ways to take a walking routine up a notch is to add some interval training. This means you'll speed up your pace for a minute or two every several minutes. If you're walking more than one mile, you could also alternate a run-walk, adding arm movements, or ankle weights while leaving one mile to take a little more slowly.
Just type in the top right hand box your food (such as lettuce) and up comes the facts you need to write down in your journal!!
I also found a great way to figure out a time line for your weight loss at www.caloriecount.about.com/cc/calories-goal.php. It says that I "should consume about 1,540 calories a day to reach your goal weight of 125 lbs. This is at a reasonable weight loss average of 1 lbs per week, which should be reached by April 6, 2010."
Perfect timing for tank tops, shorts, bathing suits!
I also did more research on www.nutritiondata.com and they suggest I consume (calculated from my age, weight, height, and activity level) 130 carbs a day - eating more healthy carbs are my goal (more salads, fruits, & veggies) and less pasta and bread (maybe only one meal a day instead of two).
Weight: 131.2
Breakfast (430 cal/17 fat/69 carbs/11 pro): Cranberry Hazelnut Cereal from Day 10 ~ 1 cup corn flakes instead of Kashi grain puffs (100 cal/0 fat/24 carbs/2 pro), 1/2 cup fat-free milk (40 cal/0 fat/6 carbs/4 pro), 2 tbsp hazelnuts (177 cal/17 fat/5 carbs/4 pro) ~ my hazelnuts have more calories than the book suggests for that serving size, 2 tbsp dried cranberries (48 cal/0 fat/13 carbs/0 pro), and 1 medium orange (65 cal/0 fat/21 carbs/1 pro).
Lunch (334 cal/12 fat/36 carbs/18 pro): Roast Beef Pita from Day 22 ~ 1 whole wheat pita (160 cal/0 fat/32 carb/6 pro) with 2 tsp canola mayo (22 cal/2 fat/0 carbs/0 pro), 8 black olives (50 cal/5 fat/2 carb/0 pro), 3 oz roast beef (100 cal/4.5 fat/1 carb/12 pro), and 1 lettuce leaf (2 cal/0 fat/.5 carbs/.1 pro).
Snack (494 cal/0 fat/15.8 carbs/4 pro): Four Michelob Ultra beers (384 cal/0 fat/12 carbs/3 pro) AND two 55 calorie budweisers (110 cal/0 fat/3.8 carbs/1 pro)!!! OH gesh and I wonder why I can't lose any weight!?!? haha
Dinner (290 cal/18 fat/4 carbs/27.5 pro): I got home late and created my own version of (2) turkey roll-ups ~ 4 oz turkey (80 cal/1.35 fat/1.35 carb/15 pro) layered with 2 tbsp mashed avocado (50 cal/4.5 fat/2.5 carbs/.5 pro) wrapped around two cheese sticks (160 cal/12 fat/0 carbs/12 pro).
Activity: Busted it out today at the gym for an hour of cardio & toning in aerobics!
59.5 grams of protein
Tip of the day from http://weightloss.about.com/: One of the best ways to take a walking routine up a notch is to add some interval training. This means you'll speed up your pace for a minute or two every several minutes. If you're walking more than one mile, you could also alternate a run-walk, adding arm movements, or ankle weights while leaving one mile to take a little more slowly.
Day 21 ~ 1318 cal/51 fat/152 carbs
Well I am discovering that not only can I not eat whatever I want, I also cannot waste a day on the couch...my weight went up a full pound since yesterday! I am really going to focus today on eating right & exercising! I struggled to find something in the book that sounded good this morning - I wasn't in the mood at all to eat breakfast...I have done so good eating it for the past four weeks ~ I was never one to eat breakfast, but it has made a world of difference on stabilizing my metabolism & boosting my energy level.
Weight: 132.0 grrrrrrrrrrrrrrrrrrrr
Breakfast (395 cal/13 fat/58 carbs/17 pro): I did Day 19 breakfast, but subbed in grapefruit (I had 1/2 left over from yesterday that was going to dry out) for the raisins ~ 1 cup Kashi Honey Puffs (120 cal/1 fat/25 carb/3 pro), 1 cup fat-free milk (80 cal/0 fat/12 carbs/8 pro), 1/2 grapefruit (60 cal/0 fat/16 carbs/1 pro), & 20 almonds (135 cal/12 fat/5 carbs/5 pro).
Lunch (211 cal/9 fat/12 carbs/19.3 pro): I revised the Chicken Sandwich from Day 2 to reduce my carb intake ~ I wrapped 3 slices deli chicken (60 cal/0 fat/1 carb/11 pro) spread with 1/4 cup mashed avocado (100 cal/9 fat/5 carbs/1 pro) around a tomato slice (5 cal/0 fat/1 carb/0 pro) & 3 lettuce leaves (6 cal/0 fat/1.5 carbs/.3 pro). I also had 1/4 cup fat-free cottage cheese (40 cal/0 fat/3.5 carbs/7 pro).
Snack (230 cal/8.75 fat/32 carbs/9.75 pro): I was really hungry for something sweet today and had the Bar and Chocolate Chips breakfast from Day 18 (this sounded too sweet for breakfast, but it was a great snack!) I bought the Luna Lemon Zest bar (180 cal/5 fat/27 carb/9 pro) with 10 chocolate chips (50 cal/3.75 fat/5 carbs/.75 pro) - it was delicious!
Dinner (482 cal/20 fat/50 carbs/13.7 pro): The super yummy Cheesy Pasta with Spinach from Day 20 ~ 3/4 cooked whole wheat pasta (210 cal/1.5 fat/41 carbs/7 pro), 1 tbsp canola oil (120 cal/14 fat/0 carbs/0 pro), 3 tbsp mozzarella cheese (45 cal/3.5 fat/0 carbs/4 pro), 1 cup steamed spinach leaves (7 cal/0 fat/1 carb/.7 pro), and 1/2 cup marinara sauce (100 cal/1 fat/8 carbs/2 pro).
60 grams of protein
Activity: Due to the weather, we stayed home, so I did some of my favorite videos from exercise tv for an hour & a half. According to this calorie calculator, I burned an estimated 600 calories today!
15-minute Jillian Michaels: No More Trouble Zones video:
20-minute Bob Harper Biggest Loser Bootcamp video (level 1 & 2):
11-minute Cindy Whitmarsh 6-pack abs video:
30-minute Leslie Sansone 2 mile walk video:
and the 20 minute yoga video that came with my new mat!
Tip of the day from http://weightloss.about.com/: Researchers conducting a study about how eating fewer meals relates to weight loss found that those who do not eat breakfast may have a four to five percent lower metabolic rate than those who do! Eating breakfast within the first hour after waking may actually raise your metabolism and help you burn calories more effectively throughout the day.
I am thinking about ordering this book next month - I just LOVE the show...the people on it are so motivating and inspiring to watch shed hundreds of pounds.
Weight: 132.0 grrrrrrrrrrrrrrrrrrrr
Breakfast (395 cal/13 fat/58 carbs/17 pro): I did Day 19 breakfast, but subbed in grapefruit (I had 1/2 left over from yesterday that was going to dry out) for the raisins ~ 1 cup Kashi Honey Puffs (120 cal/1 fat/25 carb/3 pro), 1 cup fat-free milk (80 cal/0 fat/12 carbs/8 pro), 1/2 grapefruit (60 cal/0 fat/16 carbs/1 pro), & 20 almonds (135 cal/12 fat/5 carbs/5 pro).
Lunch (211 cal/9 fat/12 carbs/19.3 pro): I revised the Chicken Sandwich from Day 2 to reduce my carb intake ~ I wrapped 3 slices deli chicken (60 cal/0 fat/1 carb/11 pro) spread with 1/4 cup mashed avocado (100 cal/9 fat/5 carbs/1 pro) around a tomato slice (5 cal/0 fat/1 carb/0 pro) & 3 lettuce leaves (6 cal/0 fat/1.5 carbs/.3 pro). I also had 1/4 cup fat-free cottage cheese (40 cal/0 fat/3.5 carbs/7 pro).
Snack (230 cal/8.75 fat/32 carbs/9.75 pro): I was really hungry for something sweet today and had the Bar and Chocolate Chips breakfast from Day 18 (this sounded too sweet for breakfast, but it was a great snack!) I bought the Luna Lemon Zest bar (180 cal/5 fat/27 carb/9 pro) with 10 chocolate chips (50 cal/3.75 fat/5 carbs/.75 pro) - it was delicious!
Dinner (482 cal/20 fat/50 carbs/13.7 pro): The super yummy Cheesy Pasta with Spinach from Day 20 ~ 3/4 cooked whole wheat pasta (210 cal/1.5 fat/41 carbs/7 pro), 1 tbsp canola oil (120 cal/14 fat/0 carbs/0 pro), 3 tbsp mozzarella cheese (45 cal/3.5 fat/0 carbs/4 pro), 1 cup steamed spinach leaves (7 cal/0 fat/1 carb/.7 pro), and 1/2 cup marinara sauce (100 cal/1 fat/8 carbs/2 pro).
60 grams of protein
Activity: Due to the weather, we stayed home, so I did some of my favorite videos from exercise tv for an hour & a half. According to this calorie calculator, I burned an estimated 600 calories today!
15-minute Jillian Michaels: No More Trouble Zones video:
20-minute Bob Harper Biggest Loser Bootcamp video (level 1 & 2):
11-minute Cindy Whitmarsh 6-pack abs video:
30-minute Leslie Sansone 2 mile walk video:
and the 20 minute yoga video that came with my new mat!
Tip of the day from http://weightloss.about.com/: Researchers conducting a study about how eating fewer meals relates to weight loss found that those who do not eat breakfast may have a four to five percent lower metabolic rate than those who do! Eating breakfast within the first hour after waking may actually raise your metabolism and help you burn calories more effectively throughout the day.
I am thinking about ordering this book next month - I just LOVE the show...the people on it are so motivating and inspiring to watch shed hundreds of pounds.
Day 20 ~ 1215 cal/48 fat/143 carbs
No matter how many calories I burn, my weight stays the same! I did a little research after breakfast to learn more about protein, carbs, sugar, & fat intake, as well as the recommended amount of calories to consume if you are trying to lose weight. I feel the need to be more educated on everything I am putting in my body.
According to www.lasting-weight-loss.com, the first goal is to get your daily intake of carbs between 50 to 75 grams & fat intake must not exceed 35 grams. I ate almost all of my recommended daily carb intake just at breakfast!
If you restrict carbs, your insulin, glucose, blood pressure, and inflammatory markers will all improve. You’ll lose body fat, particularly around your middle. Your triglycerides will go down, your good HDL cholesterol will increase, and your LDL will improve in quality. On the other hand, if you completely eliminate carbs, you may not feel well mentally and you may feel less energetic.
Some of the best low carb foods include spinach; asparagus; lettuce; broccoli; cauliflower; celery; cucumber; green, red, or Chinese cabbage; mushrooms; sweet or hot peppers; yellow summer squash; zucchini; carrots; red or yellow onions; and avocados.
* Eat more frequently, about once every 3 or 4 waking hours
* Never go more than 4 waking hours without a meal that has at least 15 grams of protein if you are female
* Drink plenty of water—at least 3 quarts daily
Weight: 131.0
Breakfast (335 cal/47 carbs/14 fat/13 protein): One package cream of wheat [two packages left, thank goodness - I am ready to get rid of it!] (100 cal/19 carbs/0 fat/3 pro), 1/2 cup fat-free milk (40 cal/6 carbs/0 fat/4 pro), 20 almonds (135 cal/6 carbs/14 fat/5 pro), & 1/2 grapefruit (60 cal/16 carbs/0 fat/1 pro).
Lunch (305 cal/27 carbs/12 fat/20 pro): Well darn...If I had thought thru this meal a little better, I would have wrapped it up in a lettuce leaf instead of the tortilla: Chicken, Cheese, and Olive Wrap from page 100 ~ One whole wheat tortilla (130 calories/25 carbs/2 fat/4 pro), 3 slices deli chicken (60 cal/1 carb/0 fat/11 pro), 4 tbsp shredded cheese (84 cal/0 carb/7 fat/5 pro) with 5 olives (31 cal/1 carb/3 fat/0 pro).
Snack (405 cal/45 carb/19 fat/10 pro): Nothing is filling me up - I should have had a salad for lunch...I had the snack from Day 2 ~ 15 whole wheat crackers (130 cal/22 carb/3 fat/3 pro) with 2 tbsp peanut butter (200 cal/6 carb/16 fat/7 pro) and one medium red apple (75 cal/17 carb/0 fat/0 pro).
Dinner (170 cal/23 carb/2 fat/10 pro): I made the family chicken noodle soup & am feeling under the weather so I had a bowl...This is a rough estimate: 10 cups water with 4 cups white egg noodles (1000 cal/200 carb/8 fat/24 pro), one large can chicken (300 cal/0 carb/10 fat/60 pro), 3 tbsp chicken granules (25 cal/1 carb/1 fat/0 pro) & 3 cups carrots (100 cal/27 carb/0 fat/3 pro) ~ OUCH! This makes a BIG pot after the noodles expand, so I am not sure how much is in one cup...I divided the total count by 10 (Total ~ 1425 cal/228 carb/19 fat/97 pro).
Activity: NONE - Totally lazy today...and it will show on the scales tomorrow!
53 grams of protein
Tip of the day from Health magazine (11/2009): Doing 20 minutes of heart-pounding cardio intervals three times a week burns more abdominal fat than spending twice as long doing slow-paced cardio.
This book was featured in the November '09 issue of Health magazine. It will help you "fill up on loads of low-cal veggies & fruit, and cut back on high-calorie foods to start shedding weight." It might be an interesting mix to the Flat Belly diet.
According to www.lasting-weight-loss.com, the first goal is to get your daily intake of carbs between 50 to 75 grams & fat intake must not exceed 35 grams. I ate almost all of my recommended daily carb intake just at breakfast!
If you restrict carbs, your insulin, glucose, blood pressure, and inflammatory markers will all improve. You’ll lose body fat, particularly around your middle. Your triglycerides will go down, your good HDL cholesterol will increase, and your LDL will improve in quality. On the other hand, if you completely eliminate carbs, you may not feel well mentally and you may feel less energetic.
Some of the best low carb foods include spinach; asparagus; lettuce; broccoli; cauliflower; celery; cucumber; green, red, or Chinese cabbage; mushrooms; sweet or hot peppers; yellow summer squash; zucchini; carrots; red or yellow onions; and avocados.
* Eat more frequently, about once every 3 or 4 waking hours
* Never go more than 4 waking hours without a meal that has at least 15 grams of protein if you are female
* Drink plenty of water—at least 3 quarts daily
Weight: 131.0
Breakfast (335 cal/47 carbs/14 fat/13 protein): One package cream of wheat [two packages left, thank goodness - I am ready to get rid of it!] (100 cal/19 carbs/0 fat/3 pro), 1/2 cup fat-free milk (40 cal/6 carbs/0 fat/4 pro), 20 almonds (135 cal/6 carbs/14 fat/5 pro), & 1/2 grapefruit (60 cal/16 carbs/0 fat/1 pro).
Lunch (305 cal/27 carbs/12 fat/20 pro): Well darn...If I had thought thru this meal a little better, I would have wrapped it up in a lettuce leaf instead of the tortilla: Chicken, Cheese, and Olive Wrap from page 100 ~ One whole wheat tortilla (130 calories/25 carbs/2 fat/4 pro), 3 slices deli chicken (60 cal/1 carb/0 fat/11 pro), 4 tbsp shredded cheese (84 cal/0 carb/7 fat/5 pro) with 5 olives (31 cal/1 carb/3 fat/0 pro).
Snack (405 cal/45 carb/19 fat/10 pro): Nothing is filling me up - I should have had a salad for lunch...I had the snack from Day 2 ~ 15 whole wheat crackers (130 cal/22 carb/3 fat/3 pro) with 2 tbsp peanut butter (200 cal/6 carb/16 fat/7 pro) and one medium red apple (75 cal/17 carb/0 fat/0 pro).
Dinner (170 cal/23 carb/2 fat/10 pro): I made the family chicken noodle soup & am feeling under the weather so I had a bowl...This is a rough estimate: 10 cups water with 4 cups white egg noodles (1000 cal/200 carb/8 fat/24 pro), one large can chicken (300 cal/0 carb/10 fat/60 pro), 3 tbsp chicken granules (25 cal/1 carb/1 fat/0 pro) & 3 cups carrots (100 cal/27 carb/0 fat/3 pro) ~ OUCH! This makes a BIG pot after the noodles expand, so I am not sure how much is in one cup...I divided the total count by 10 (Total ~ 1425 cal/228 carb/19 fat/97 pro).
Activity: NONE - Totally lazy today...and it will show on the scales tomorrow!
53 grams of protein
Tip of the day from Health magazine (11/2009): Doing 20 minutes of heart-pounding cardio intervals three times a week burns more abdominal fat than spending twice as long doing slow-paced cardio.
This book was featured in the November '09 issue of Health magazine. It will help you "fill up on loads of low-cal veggies & fruit, and cut back on high-calorie foods to start shedding weight." It might be an interesting mix to the Flat Belly diet.The greatest results in life are usually attained by simple means and the exercise of … common-sense and perseverance. ~Owen Feltham
Day 19 ~ 1470 Calories
I am feeling really good today...My waist is thinner and my body doesn't ache like it did before starting my workout & diet. I can get out of bed without groaning! :)
Weight: 130.8
Breakfast (420): Vanilla Pecan Parfait from Day 8 ~ One cup Kashi cereal (120), 1 cup frozen raspberries (70), 1 cup fat-free vanilla yogurt (140) - I bought mine at Aldis and it was cheap, good, and low in calories!! Top it all off with 2 tablespoons pecans (90). This was really good, but I didn't thaw my raspberries over night - I put them in the microwave for 1 minute on 30% power (like the package suggests) and I saw one literally catch on fire!!! So they are a little bit cold in this parfait - I will try to remember to put a cup in the fridge to thaw over night! :)
Lunch (385): Chicken Sandwich from Day 2 ~ 2 slices whole wheat bread (150) with 2 tbsp mashed avocado (75), 2 oz deli slice chicken (60), 1 slice tomato (5), & 1 leaf lettuce (5) and one small banana (90 - not obviously ON the sandwich!)! :) This sandwich is one of my favorites from the pocket guide!
Snack: No snack today...I ate breakfast & lunch later than usual.
Dinner (665 ): I fixed the family spaghetti and made a little version for myself: 1 cup whole wheat penne pasta (280), 1 cup marinara sauce (100), 1/2 cup ground burger (175 - This estimated calorie count is for venison), and 8 black olives (50). I did a lot of cardio this past week and think a little pasta every once in a while is good for you! :) I am excited to try the Tapenade Pasta (Day 9) and Cheesy Pasta with Spinach (Day 20) this week! I had to have 10 dark chocolate chips(60)...something sweet after that dinner - next time I will cut the pasta dish in half and have a salad...I didn't know how many calories I consumed until after the meal...
Activity: 30 minutes lifting with Steve on the smith-machine, the 20-minute Jillian Michaels 30-Day Shred DVD, the 11-minute 6-pack Ab Calorie Burn with Cindy Whitmarsh, and the 30-minute 2 Mile Walk with Leslie Sansone.
Tip of the day from http://weightloss.about.com/: Make sure your attention isn't being diverted from your treadmill walking if you multi-task. Pay close attention to your form and posture. Is watching TV causing you to bend forward? Is reading slowing your pace? Gauge your results without distractions and you'll probably find you're at a steadier pace with better posture.
This book looks interesting...I watched Ally workout yesterday at the gym - I have always gone to my aerobics class while she is in her class, but yesterday it was so full, I went upstairs & worked out on the elliptical - it was right above where Ally's class was playing. It was fun to see them stretch, run, and do obstacle courses. I feel good knowing she is getting some physical activity in her day!
Weight: 130.8
Breakfast (420): Vanilla Pecan Parfait from Day 8 ~ One cup Kashi cereal (120), 1 cup frozen raspberries (70), 1 cup fat-free vanilla yogurt (140) - I bought mine at Aldis and it was cheap, good, and low in calories!! Top it all off with 2 tablespoons pecans (90). This was really good, but I didn't thaw my raspberries over night - I put them in the microwave for 1 minute on 30% power (like the package suggests) and I saw one literally catch on fire!!! So they are a little bit cold in this parfait - I will try to remember to put a cup in the fridge to thaw over night! :)
Lunch (385): Chicken Sandwich from Day 2 ~ 2 slices whole wheat bread (150) with 2 tbsp mashed avocado (75), 2 oz deli slice chicken (60), 1 slice tomato (5), & 1 leaf lettuce (5) and one small banana (90 - not obviously ON the sandwich!)! :) This sandwich is one of my favorites from the pocket guide!
Snack: No snack today...I ate breakfast & lunch later than usual.
Dinner (665 ): I fixed the family spaghetti and made a little version for myself: 1 cup whole wheat penne pasta (280), 1 cup marinara sauce (100), 1/2 cup ground burger (175 - This estimated calorie count is for venison), and 8 black olives (50). I did a lot of cardio this past week and think a little pasta every once in a while is good for you! :) I am excited to try the Tapenade Pasta (Day 9) and Cheesy Pasta with Spinach (Day 20) this week! I had to have 10 dark chocolate chips(60)...something sweet after that dinner - next time I will cut the pasta dish in half and have a salad...I didn't know how many calories I consumed until after the meal...
Activity: 30 minutes lifting with Steve on the smith-machine, the 20-minute Jillian Michaels 30-Day Shred DVD, the 11-minute 6-pack Ab Calorie Burn with Cindy Whitmarsh, and the 30-minute 2 Mile Walk with Leslie Sansone.
Tip of the day from http://weightloss.about.com/: Make sure your attention isn't being diverted from your treadmill walking if you multi-task. Pay close attention to your form and posture. Is watching TV causing you to bend forward? Is reading slowing your pace? Gauge your results without distractions and you'll probably find you're at a steadier pace with better posture.
This book looks interesting...I watched Ally workout yesterday at the gym - I have always gone to my aerobics class while she is in her class, but yesterday it was so full, I went upstairs & worked out on the elliptical - it was right above where Ally's class was playing. It was fun to see them stretch, run, and do obstacle courses. I feel good knowing she is getting some physical activity in her day!We are under exercised as a nation. We look instead of play. We ride instead of walk. Our existence deprives us of the minimum of physical activity essential for healthy living. ~John F. Kennedy
Day 18 ~ 1500 Calories
Wow day 18! I am at a standstill on my weight (130.6 this morning ~ a total of 8.2 lbs)...However, I am getting stronger (the classes this week were much easier than when I started three weeks ago), so weight gain has to be contributing to the plateaued weight, right?? :)
When I started this book on Jan. 26th, I bought a lot of groceries & told everyone that the up front cost ended up being more than I anticipated - however, I had to sway from doing every day as the book suggests because I still have so much extra food from week one & two. If you flip to the specific day I am on in the book, my daily meals will not be the same. I have had to alternate days just to get rid of all the extra produce, pitas, veggies, etc. that was required for the first two weeks. I have been lucky that although the upfront cost was pricey, I haven't had to buy too many groceries (besides milk, bananas, and apples that everyone eats) in the past 12 days!
Breakfast (455): Day 10 in the pocket guide ~ 1 cup kashi cereal (120) with one cup fat-free milk (80), 2 tbsp dried cranberries (75), and 2 tbsp hazelnuts (180). It also calls for an orange, but my hazelnuts & cranberries are too high in calories to eat anything else this morning!
Lunch (285): Day 2 in the p.g. ~ 2 slices deli chicken (60) on 2 slices whole wheat bread (150 - I got the whole wheat sara lee bread, but am getting the 45 calorie sara lee loaf today) with 1/4 sliced avocado (70) & 2 slices lettuce (4).
Snack (160): One string cheese (80) & 12 almonds (80)
Dinner (600 estimate): Steve took us to Spin Pizza! It was sooo good! We ordered the PINACI E AGLIO (Spinach & Garlic) pizza: Baby spinach, roasted garlic, fresh mozzarella, & toasted pinenuts. I have no idea the total calories I consumed, but I do know that I didn't feel totally stuffed after we were done (like you do after eating most pizzas). The crust was light but white - they don't offer wheat crust. I am just going to guess I consumed 600.
Activity: Aerobics class was too packed so I did 25 minutes on the elliptical machine (it said I burned 200 calories and I have never counted how many calories I am burning daily, so that was interesting), ran 1/2 mile on the track that goes around the gym, did 10 minute abs (I sneaked back into the last 10 minutes of the aerobics class), and one hour of yoga.
Tip of the day: Allow some small treats in your diet, after all it is a lifetime plan. If you deprive yourself then you will lose motivation.
When I started this book on Jan. 26th, I bought a lot of groceries & told everyone that the up front cost ended up being more than I anticipated - however, I had to sway from doing every day as the book suggests because I still have so much extra food from week one & two. If you flip to the specific day I am on in the book, my daily meals will not be the same. I have had to alternate days just to get rid of all the extra produce, pitas, veggies, etc. that was required for the first two weeks. I have been lucky that although the upfront cost was pricey, I haven't had to buy too many groceries (besides milk, bananas, and apples that everyone eats) in the past 12 days!
Breakfast (455): Day 10 in the pocket guide ~ 1 cup kashi cereal (120) with one cup fat-free milk (80), 2 tbsp dried cranberries (75), and 2 tbsp hazelnuts (180). It also calls for an orange, but my hazelnuts & cranberries are too high in calories to eat anything else this morning!
Lunch (285): Day 2 in the p.g. ~ 2 slices deli chicken (60) on 2 slices whole wheat bread (150 - I got the whole wheat sara lee bread, but am getting the 45 calorie sara lee loaf today) with 1/4 sliced avocado (70) & 2 slices lettuce (4).
Snack (160): One string cheese (80) & 12 almonds (80)
Dinner (600 estimate): Steve took us to Spin Pizza! It was sooo good! We ordered the PINACI E AGLIO (Spinach & Garlic) pizza: Baby spinach, roasted garlic, fresh mozzarella, & toasted pinenuts. I have no idea the total calories I consumed, but I do know that I didn't feel totally stuffed after we were done (like you do after eating most pizzas). The crust was light but white - they don't offer wheat crust. I am just going to guess I consumed 600.
Activity: Aerobics class was too packed so I did 25 minutes on the elliptical machine (it said I burned 200 calories and I have never counted how many calories I am burning daily, so that was interesting), ran 1/2 mile on the track that goes around the gym, did 10 minute abs (I sneaked back into the last 10 minutes of the aerobics class), and one hour of yoga.
Tip of the day: Allow some small treats in your diet, after all it is a lifetime plan. If you deprive yourself then you will lose motivation.
To promise not to do a thing is the surest way in the world to make a body want to go and do that very thing. ~Mark Twain, The Adventures of Tom Sawyer, 1876
Day 17 ~ 1450 Calories
Well I was super excited when Julie told me she was reading my daily blog!! Thanks, Julie!! I am writing down my daily calories to keep myself accountable for what goes into my mouth & the physical activity I am doing everyday, but it sure was nice to know she was reading it & my sis-in-law also took the time to comment on yesterday's post! Yippee...perhaps I am not alone on this journey to a healthier lifestyle!! :)
I am scared to weigh myself in the morning - I ate too many calories today and didn't exercise...plus I feel bloated! I am going to do the jumpstart diet on Saturday to help flush out the beer from last night! Ugh!
Breakfast (350): One cup cornflakes (130), one cup fat-free milk (80), 1/3 cup applesauce (40), and 1 tbsp sunflower seeds (100).
Lunch (360): Mediterranean Sandwich ~ 2 ounces albacore tuna (55) mixed with 1 tbsp mayo (80), parsley, lemon juice (1), and 1 1/2 tbsp pine nuts (110) on whole wheat bread (110)
Snack (240): Strawberry smoothie (160) & one cheese stick (80)
Dinner (500! How did that happen??): California burger ~ I topped a pita (180 - this price chopper brand pita was a much higher calorie pita than the ones I bought at WM and thankfully I only have one left - they are not only more expensive & higher in calories, but they are dry!), 1/2 cup ground (deer) burger (140), 1 tsp mayo (15), topped with 1/2 sliced avocado (140), 2 tbsp diced red pepper (12), and 1/2 cup lettuce (4)
Activity: I played with the twins for about 20 minutes...does that count?!!? :)
Tip of the day from http://weightloss.about.com/: A normal-sized bottle of soda can pack in around 350 calories. Go back for a large soda refill or two at your local fast food restaurant and you could swallow as many as 1,000 extra calories with your meal. The best alternative for soda is to drink water instead...not only is it calorie-free, it offers many other health benefits. Try adding a sprig of mint or a slice of lemon to make it more palatable.
I am scared to weigh myself in the morning - I ate too many calories today and didn't exercise...plus I feel bloated! I am going to do the jumpstart diet on Saturday to help flush out the beer from last night! Ugh!
Breakfast (350): One cup cornflakes (130), one cup fat-free milk (80), 1/3 cup applesauce (40), and 1 tbsp sunflower seeds (100).
Lunch (360): Mediterranean Sandwich ~ 2 ounces albacore tuna (55) mixed with 1 tbsp mayo (80), parsley, lemon juice (1), and 1 1/2 tbsp pine nuts (110) on whole wheat bread (110)
Snack (240): Strawberry smoothie (160) & one cheese stick (80)
Dinner (500! How did that happen??): California burger ~ I topped a pita (180 - this price chopper brand pita was a much higher calorie pita than the ones I bought at WM and thankfully I only have one left - they are not only more expensive & higher in calories, but they are dry!), 1/2 cup ground (deer) burger (140), 1 tsp mayo (15), topped with 1/2 sliced avocado (140), 2 tbsp diced red pepper (12), and 1/2 cup lettuce (4)
Activity: I played with the twins for about 20 minutes...does that count?!!? :)
Tip of the day from http://weightloss.about.com/: A normal-sized bottle of soda can pack in around 350 calories. Go back for a large soda refill or two at your local fast food restaurant and you could swallow as many as 1,000 extra calories with your meal. The best alternative for soda is to drink water instead...not only is it calorie-free, it offers many other health benefits. Try adding a sprig of mint or a slice of lemon to make it more palatable.
I'm in shape. Round is a shape... isn't it? ~Author Unknown
Day 16 ~ 1805 calories
Breakfast (420): 1 cup cream of wheat (100), 1 cup fat-free milk (80), 1/4 cup sunflower seeds (190), & 1/2 cup applesauce (50).
Lunch (398): 2 oz. turkey (60) on 2 slices whole wheat bread (150), 1/4 cup mashed avacado (90), 1/4 cup lettuce (2), & one slice tomato (6) with 1 medium banana (90).
Snack (70): One string cheese
Dinner (395): Waldorf pita ~ I had one wheat tortilla (instead of the pita which was 130), 2 Laughing Cow cheese wedges (70), one red apple (95), 2 tbsp walnuts (95) and 1/2 cup lettuce (5).
Dessert (520): SIX BEERS!! OOOPSSSS :)
Activity: One hour aerobics (cardio & sclupt/tone) class
Weight: 131.2 (I am more motivated if I weigh myself daily, so back on the scale each morning I go!)
Tip of the day from http://weightloss.about.com/: Set your table for portion control! Using smaller dishes to serve food may actually help you to eat less. Try using a salad plate for pasta or a dessert saucer for snacks. According to the book Medical Book of Remedies: 50 Ways to Lose Ten Pounds
, a study showed that 7 out of 10 people on a weight loss program felt more satisfied with less food when it was served on a salad plate instead of a regular size dinner plate.
Lunch (398): 2 oz. turkey (60) on 2 slices whole wheat bread (150), 1/4 cup mashed avacado (90), 1/4 cup lettuce (2), & one slice tomato (6) with 1 medium banana (90).
Snack (70): One string cheese
Dinner (395): Waldorf pita ~ I had one wheat tortilla (instead of the pita which was 130), 2 Laughing Cow cheese wedges (70), one red apple (95), 2 tbsp walnuts (95) and 1/2 cup lettuce (5).
Dessert (520): SIX BEERS!! OOOPSSSS :)
Activity: One hour aerobics (cardio & sclupt/tone) class
Weight: 131.2 (I am more motivated if I weigh myself daily, so back on the scale each morning I go!)
Tip of the day from http://weightloss.about.com/: Set your table for portion control! Using smaller dishes to serve food may actually help you to eat less. Try using a salad plate for pasta or a dessert saucer for snacks. According to the book Medical Book of Remedies: 50 Ways to Lose Ten Pounds
, a study showed that 7 out of 10 people on a weight loss program felt more satisfied with less food when it was served on a salad plate instead of a regular size dinner plate.Food has replaced sex in my life; now, I can't even get into my own pants. ~Author Unknown
Day 15 ~ 1355 Calories
Breakfast (285): Dannon Light & Fit Vanilla 6 oz. yogurt (80), 1/2 cup strawberries (25), 1 tbsp almond butter (90) on one organic flaxseed waffle (90). This meal was taken from the additional list of snack packs on page 101.
Lunch (570 - I couldn't resist the cottage cheese & baked lays - this sandwich was very dry and I needed something else to go with it): One slice whole wheat bread (75) topped with one 5 oz can tuna drained (100), 1 1/2 tbsp pine nuts (150), & 2 tbsp mozzarella cheese (35). I also had 10 Baked Lays (100) & 1/2 cup cottage cheese (70). I had 8 chocolate chips (40) for dessert! It seems like the smaller breakfast I have, the larger lunch I eat...I need to add 100 more healthy calories to my breakfast tomorrow & maybe my lunch won't have so many calories!
Snack: NO snack
Dinner (500 rounded up): One pita (180) with 1/2 tsp olive oil (20), 1/4 cup marinara sauce (55), 1 tbsp ground burger (50), 1 tbsp pepperoni (70), 4 olives (25), and 2 tbsp mozzarella cheese (40). I had another 6 chocolate chips (30) for dessert - I am craving my dark chocolate this week.
Activity: 20-minute level 1 & 2 boot camp with Bob Harper & the Biggest Loser cast, 11-min "6-pack Ab burn" with Cindy Whitmarsh (awesome), and "2 Mile Walk" (30-minute Walk for Weight Loss).
Tip of the day from www.weightloss.com: Think about how you can work more activity into your life. Why not park your car farther away from your door at work? Take the steps to your apartment instead of the elevator. Walk to someone's desk in another department to ask them a question instead of e-mailing them.
Click here for some different meal options to sub for your pocket guide meals thanks to www.prevention.com!
Lunch (570 - I couldn't resist the cottage cheese & baked lays - this sandwich was very dry and I needed something else to go with it): One slice whole wheat bread (75) topped with one 5 oz can tuna drained (100), 1 1/2 tbsp pine nuts (150), & 2 tbsp mozzarella cheese (35). I also had 10 Baked Lays (100) & 1/2 cup cottage cheese (70). I had 8 chocolate chips (40) for dessert! It seems like the smaller breakfast I have, the larger lunch I eat...I need to add 100 more healthy calories to my breakfast tomorrow & maybe my lunch won't have so many calories!
Snack: NO snack
Dinner (500 rounded up): One pita (180) with 1/2 tsp olive oil (20), 1/4 cup marinara sauce (55), 1 tbsp ground burger (50), 1 tbsp pepperoni (70), 4 olives (25), and 2 tbsp mozzarella cheese (40). I had another 6 chocolate chips (30) for dessert - I am craving my dark chocolate this week.
Activity: 20-minute level 1 & 2 boot camp with Bob Harper & the Biggest Loser cast, 11-min "6-pack Ab burn" with Cindy Whitmarsh (awesome), and "2 Mile Walk" (30-minute Walk for Weight Loss).
Tip of the day from www.weightloss.com: Think about how you can work more activity into your life. Why not park your car farther away from your door at work? Take the steps to your apartment instead of the elevator. Walk to someone's desk in another department to ask them a question instead of e-mailing them.
Click here for some different meal options to sub for your pocket guide meals thanks to www.prevention.com!
If at first you don't succeed, try, try again. Then quit. There's no use being a damn fool about it. ~W.C. Fields
Day 14 ~ 1580 Calories
Breakfast (375): 2 organic flaxseed waffles with 1 tsp agave nectar, 2 tbsp pecans, & 1/2 grapefruit
Lunch (235): 2 ounces sliced turkey on 2 slices whole wheat bread with 1 tsp mayo, 1 slice tomato, & 1/4 cup lettuce.
Snack (320): 1/2 cup strawberry smoothie, 24 almonds, & one string cheese
Dinner (650 - boooo): 3 oz tilapia (100) cooked in 1 tbsp safflower oil (120), 1/2 cup parmesan-roasted red potatoes (300), & 1/2 corn on the cob (90). I needed a sweet treat after this meal & had 8 dark chocolate chips (40).
Activity: One hour yoga class, 20-minute Jillian Michaels cardio blast, & 11-minute cardio ab blast
Tip of the day: Hot water with a squeeze of lemon before breakfast gets the metabolism going for the day, helps prevent constipation, and is excellent for the skin.
Lunch (235): 2 ounces sliced turkey on 2 slices whole wheat bread with 1 tsp mayo, 1 slice tomato, & 1/4 cup lettuce.
Snack (320): 1/2 cup strawberry smoothie, 24 almonds, & one string cheese
Dinner (650 - boooo): 3 oz tilapia (100) cooked in 1 tbsp safflower oil (120), 1/2 cup parmesan-roasted red potatoes (300), & 1/2 corn on the cob (90). I needed a sweet treat after this meal & had 8 dark chocolate chips (40).
Activity: One hour yoga class, 20-minute Jillian Michaels cardio blast, & 11-minute cardio ab blast
Tip of the day: Hot water with a squeeze of lemon before breakfast gets the metabolism going for the day, helps prevent constipation, and is excellent for the skin.
A balanced diet is a cookie in each hand. ~Author Unknown
Day 13
Breakfast (380): One cup cornflakes, one cup fat-free milk, 1/2 grapefruit, & 24 almonds (approximately 2 tbsp)
Lunch (A biggilion): Well Steve treated me to my favorite Mexican restaurant for a Valentine's Day lunch! Oh it was soooo good!!! I had a chipolte burrito with beans & rice...yummy, but I have NO idea how many calories I consumed...too many, of course!
Snack: NO Snack!
Dinner (475): Chicken & Apple Salad with 15 Kashi veggie crackers, 8 walnuts, and raspberry vinaigrette dressing & 1 tsp dark chocolate for dessert...a few too many calories, but yummy!
Weight: 131.8 - Dang footlong! Since I started the diet three weeks ago this upcoming Tuesday, I have decided to weigh myself every Tuesday morning.
Activity: 2 mile Leslie Sansone Walk for Life 30 minute cardio video - this is not a high intensity video, so I add in a little bounce & arms to get that extra burn.
![Leslie Sansone - 2 Mile Walk [VHS]](https://lh3.googleusercontent.com/blogger_img_proxy/AEn0k_vqkKd99g_kojKKPTsXmdvaT51DeiukLWTjVsCc2KPwamkUHyxY5mYPEuF1qooZira5d0n52cMJEhY8lu6vsg8VxQnuU2687zYE2amT9cTG9cwCqyqjikUa1YBlB4gVh3kd0d1SC6p3mHCLDa9FtTmZHCqHr0NPQaifANWjZE8FcJemYL2-VIRvwFHdi5MeNNUNN0NhRqeeCE1TUTD2bTpIBfTwILBznA=s0-d)
Tip of the day from Bob, the trainer from The Biggest Loser: When it comes time to really focus on what you are eating, the main thing you want to do is to eat to lose weight. So many people think that skipping meals is going to help them lose weight...NO WAY!!! When you put yourself in starvation mode, your metabolism is going to slow down (btw, water increases your metabolism, helps build muscle tone and re-energizes you).
Lunch (A biggilion): Well Steve treated me to my favorite Mexican restaurant for a Valentine's Day lunch! Oh it was soooo good!!! I had a chipolte burrito with beans & rice...yummy, but I have NO idea how many calories I consumed...too many, of course!
Snack: NO Snack!
Dinner (475): Chicken & Apple Salad with 15 Kashi veggie crackers, 8 walnuts, and raspberry vinaigrette dressing & 1 tsp dark chocolate for dessert...a few too many calories, but yummy!
Weight: 131.8 - Dang footlong! Since I started the diet three weeks ago this upcoming Tuesday, I have decided to weigh myself every Tuesday morning.
Activity: 2 mile Leslie Sansone Walk for Life 30 minute cardio video - this is not a high intensity video, so I add in a little bounce & arms to get that extra burn.
Tip of the day from Bob, the trainer from The Biggest Loser: When it comes time to really focus on what you are eating, the main thing you want to do is to eat to lose weight. So many people think that skipping meals is going to help them lose weight...NO WAY!!! When you put yourself in starvation mode, your metabolism is going to slow down (btw, water increases your metabolism, helps build muscle tone and re-energizes you).
You know it's time to diet when you push away from the table and the table moves. ~Quoted in The Cockle Bur
Day 12
Breakfast (370): Raisin and Nut Cereal from Day 16
Lunch (800): Had the best Subway sandwich - yep, a FOOTLONG...but I did choose the turkey & ham on whole wheat, light on the mayo with olives (MUFA), lettuce & tomato...it was delicious!
Snack: NO snack today
Dinner (380): California Pita on page 100 - I used my small food processor to smash up the avocado and it made for a nice dressing for this dinner!
Weight: 131.0 Steve tells me it is muscle gain & to give it two months before I see 125 on the scale...that first 7.5 lbs dropped off so quickly that I expected at least to lose another pound every week...I know I am shrinking and becoming stronger, but my weight is staying the same! grrr
Activity: 25-minute "Last Chance Workout with Jillian Micheals," 10-minute "Standing Abs" (I won't do that one again), 11-min "6-pack Ab burn" with Cindy Whitmarsh (awesome), and "Start Walking 1 Mile" (20-minute Walk for Weight Loss). We also bowled for an hour today!
Tip of the day from www.weightloss.com: A recent study proved the power of keeping an accurate food diary. Volunteers were asked to keep a record of everything they consumed. Turns out most women stretched the truth ...In fact, they were actually consuming close to 1,000 calories more than their diaries let on! Write it down, ladies!!
Lunch (800): Had the best Subway sandwich - yep, a FOOTLONG...but I did choose the turkey & ham on whole wheat, light on the mayo with olives (MUFA), lettuce & tomato...it was delicious!
Snack: NO snack today
Dinner (380): California Pita on page 100 - I used my small food processor to smash up the avocado and it made for a nice dressing for this dinner!
Weight: 131.0 Steve tells me it is muscle gain & to give it two months before I see 125 on the scale...that first 7.5 lbs dropped off so quickly that I expected at least to lose another pound every week...I know I am shrinking and becoming stronger, but my weight is staying the same! grrr
Activity: 25-minute "Last Chance Workout with Jillian Micheals," 10-minute "Standing Abs" (I won't do that one again), 11-min "6-pack Ab burn" with Cindy Whitmarsh (awesome), and "Start Walking 1 Mile" (20-minute Walk for Weight Loss). We also bowled for an hour today!
Tip of the day from www.weightloss.com: A recent study proved the power of keeping an accurate food diary. Volunteers were asked to keep a record of everything they consumed. Turns out most women stretched the truth ...In fact, they were actually consuming close to 1,000 calories more than their diaries let on! Write it down, ladies!!
Success is the sum of small efforts, repeated day in and day out. ~Robert Collier
Day 11
Breakfast (440): Cranberry Hazelnut Cereal - the book says this meal plan is 402 calories, but my hazelnuts & cranberries had slightly more calories so I didn't have the orange (an extra 60 calories).
Lunch: We are going to the gym so I subbed in the Turkey Roll-up (400) for easy packing...
Snack (300): Dannon Light & Fit Vanilla yogurt (80) with 2 tbsp pecans (120) & 1 cup green grapes (100).
Dinner (535): I had the Salmon Pita (minus the Dijon mustard & added canola mayo) with 15 Baked Lays chips (120). This dinner did nothing for my urge to want to eat everything in my cabinets...I keep telling myself to just drink water, water, water...and get out of the kitchen!! I burned a lot of calories today at the gym & I am hungry from it, but I REALLY want to see 129 on the scale this weekend!
Weight: 130.8 !!!! Back down like last Friday...now if I can just keep my eating under control over the weekend!
Activity: One hour scupt & tone, one hour yoga, and 30 minutes swimming!!
Tip of the day: Doing exercises like sit-ups, push-ups and pull-ups are all components of strength training. Using your own body weight is a sure-fire way to lose those extra pounds!
Lunch: We are going to the gym so I subbed in the Turkey Roll-up (400) for easy packing...
Snack (300): Dannon Light & Fit Vanilla yogurt (80) with 2 tbsp pecans (120) & 1 cup green grapes (100).
Dinner (535): I had the Salmon Pita (minus the Dijon mustard & added canola mayo) with 15 Baked Lays chips (120). This dinner did nothing for my urge to want to eat everything in my cabinets...I keep telling myself to just drink water, water, water...and get out of the kitchen!! I burned a lot of calories today at the gym & I am hungry from it, but I REALLY want to see 129 on the scale this weekend!
Weight: 130.8 !!!! Back down like last Friday...now if I can just keep my eating under control over the weekend!
Activity: One hour scupt & tone, one hour yoga, and 30 minutes swimming!!
Tip of the day: Doing exercises like sit-ups, push-ups and pull-ups are all components of strength training. Using your own body weight is a sure-fire way to lose those extra pounds!
If you really want to be depressed, weigh yourself in grams. ~Jason Love
Day 10
Breakfast (305): Cream of wheat again (100) with 1 cup fat-free milk (80), 1/2 cup applesauce (25) & 2 tbsp (1/8 cup) sunflower seeds (100).
Lunch (400): Guacamole Dip with string cheese along with three bites of roast & three bites of peas (that is what Grandmother was serving to my dad and siblings today when we went to visit...I couldn't resist a little nibble!!)
Snack (200): Strawberry & Mango Smoothie
Dinner (425): Mediterranean Sandwich (sooo good) with one slice of tomato, and 5 Baked Lays chips.
Weight: 131.2
Activity: I am not going to the gym today although I should do something active (I am taking pictures - does that count?) because 131 lbs seems to love me this week! :(
Tip of the day from www.weightloss.com: 3,500 calories is one pound lost. Whether you take in 500 fewer or burn 500 more calories a day, by the end of the week you’ll be one pound lighter!
Lunch (400): Guacamole Dip with string cheese along with three bites of roast & three bites of peas (that is what Grandmother was serving to my dad and siblings today when we went to visit...I couldn't resist a little nibble!!)
Snack (200): Strawberry & Mango Smoothie
Dinner (425): Mediterranean Sandwich (sooo good) with one slice of tomato, and 5 Baked Lays chips.
Weight: 131.2
Activity: I am not going to the gym today although I should do something active (I am taking pictures - does that count?) because 131 lbs seems to love me this week! :(
Tip of the day from www.weightloss.com: 3,500 calories is one pound lost. Whether you take in 500 fewer or burn 500 more calories a day, by the end of the week you’ll be one pound lighter!
Brain cells come and brain cells go, but fat cells live forever. ~Author Unknown
Day 9
Breakfast (Total 345 calories): I resorted back to the Jumpstart menu with 1 package cream of wheat (100), 1 cup fat-free milk (80), 1 tbsp raisins (65) & 2 tbsp sunflower seeds (100). I thought for sure the weight would be down this morning, but it was just a couple ounces! :(
Lunch (Total 405): I had the Tuna Salad (250) with 1 tsp Raspberry Vinaigrette dressing (40) - the meal plan calls for balsamic vinegar, but my heartburn can't take it. I also added on 1/2 slice of tomato (5), 1 tsp fat-free croutons (10), & 10 Kashi Fire Roasted Vegetable crackers (100).
Snack: 1/2 cup strawberry/milk/ice/yogurt smoothie (100)
Dinner: Whew I had a hard time staying out of the meat, potato & green bean casserole I made for the kids! :) It smelled good and ohhhh how I miss ground burger!! :) I had a couple bites, don't get me wrong, but I stayed away from the potato...I had half a chicken sandwich with romaine lettuce & avocado - I was glad I had that when I got done - felt much lighter than the meat casserole!
Weight: 131.4
Activity: I went to the one-hour Cardio, Sculpt, & Tone class @ the gym.
Tip of the day from www.weightloss.com: To lose weight effectively, you will have to permanently change four aspects of your life:
1.) what you eat
2.) how you eat
3.) your behavior and
4.) your activity level.
If you’re calling this a “diet,” then you’re going to gain all the weight back within a few months of losing it. Diets are temporary. When you change your dietary lifestyle, however, you’re changing your habits – and you’re putting yourself on track for long-term / continued success and weight maintenance.
Lunch (Total 405): I had the Tuna Salad (250) with 1 tsp Raspberry Vinaigrette dressing (40) - the meal plan calls for balsamic vinegar, but my heartburn can't take it. I also added on 1/2 slice of tomato (5), 1 tsp fat-free croutons (10), & 10 Kashi Fire Roasted Vegetable crackers (100).
Snack: 1/2 cup strawberry/milk/ice/yogurt smoothie (100)
Dinner: Whew I had a hard time staying out of the meat, potato & green bean casserole I made for the kids! :) It smelled good and ohhhh how I miss ground burger!! :) I had a couple bites, don't get me wrong, but I stayed away from the potato...I had half a chicken sandwich with romaine lettuce & avocado - I was glad I had that when I got done - felt much lighter than the meat casserole!
Weight: 131.4
Activity: I went to the one-hour Cardio, Sculpt, & Tone class @ the gym.
Tip of the day from www.weightloss.com: To lose weight effectively, you will have to permanently change four aspects of your life:
1.) what you eat
2.) how you eat
3.) your behavior and
4.) your activity level.
If you’re calling this a “diet,” then you’re going to gain all the weight back within a few months of losing it. Diets are temporary. When you change your dietary lifestyle, however, you’re changing your habits – and you’re putting yourself on track for long-term / continued success and weight maintenance.
Bigger snacks mean bigger slacks. ~Author Unknown
Day 8
Breakfast: The meal plan called for the Vanilla Pecan Parfait, which I couldn't wait to try, but I forgot to buy raspberries at the store & didn't have any strawberries thawed so I resorted to my favorite Walnut Apple Waffle.
Lunch: I switched the meal plan & had the Mediterranean Sandwich for lunch - it was delicious!
Snack: Instead of the Bar and Sunflower Seeds snack, I had 6 oz. Dannon Light & Fit Vanilla flavored yogurt (80 calories & sooo good) with 1/2 cup strawberries (25) & 1 tbsp dark chocolate chips (80). This snack was very filling & satisfying for my sweet tooth!
Dinner: I splurged and fixed sesame chicken with veggies & brown rice! I sauteed the chicken in 1 tsp sesame seed oil & 1 tsp safflower oil (120) for 10 minutes and then added the "Birds Eye Oriental Stir-Fry" veggie mix with 1/4 cup sunflower seeds. I had 3 oz chicken (100), approximately 1/8 cup sunflower seeds (100), one cup veggies in sauce (50) and 1/2 cup brown rice (150). I didn't think about it until after I got done eating that the oils were my MUFA in this meal & I didn't need to add in the extra sunflower seeds (or calories)! Oh well...next time I will know!
Weight: 131.6
Activity: Ally was sick so I stayed home from the gym...I got after it with the Jillian Michaels ‘Banish Fat Boost Metabolism’ 45-minute DVD & then cooled down with just 10 minutes walking on the treadmill & 5 minute abs.
Tip of the day from www.weightloss.com: Every now and again we all have to splurge. If you've got a real hankering for your favorite fattening food, go ahead and let yourself indulge. Just meet yourself halfway: For example, get a child's size cone instead of a two-scooper. You don't feel deprived, but you are still conscious of healthy eating.
Lunch: I switched the meal plan & had the Mediterranean Sandwich for lunch - it was delicious!
Snack: Instead of the Bar and Sunflower Seeds snack, I had 6 oz. Dannon Light & Fit Vanilla flavored yogurt (80 calories & sooo good) with 1/2 cup strawberries (25) & 1 tbsp dark chocolate chips (80). This snack was very filling & satisfying for my sweet tooth!
Dinner: I splurged and fixed sesame chicken with veggies & brown rice! I sauteed the chicken in 1 tsp sesame seed oil & 1 tsp safflower oil (120) for 10 minutes and then added the "Birds Eye Oriental Stir-Fry" veggie mix with 1/4 cup sunflower seeds. I had 3 oz chicken (100), approximately 1/8 cup sunflower seeds (100), one cup veggies in sauce (50) and 1/2 cup brown rice (150). I didn't think about it until after I got done eating that the oils were my MUFA in this meal & I didn't need to add in the extra sunflower seeds (or calories)! Oh well...next time I will know!
Weight: 131.6
Activity: Ally was sick so I stayed home from the gym...I got after it with the Jillian Michaels ‘Banish Fat Boost Metabolism’ 45-minute DVD & then cooled down with just 10 minutes walking on the treadmill & 5 minute abs.
Tip of the day from www.weightloss.com: Every now and again we all have to splurge. If you've got a real hankering for your favorite fattening food, go ahead and let yourself indulge. Just meet yourself halfway: For example, get a child's size cone instead of a two-scooper. You don't feel deprived, but you are still conscious of healthy eating.
I think I just ate my willpower. ~Author Unknown
Day 7
Well so long 130 lbs...I didn't think that I ate that much over my 1600-calorie diet this weekend, or anything that was high-calorie, but it goes to show that these last 10 pounds are going to be much harder to get off and stay off...in the past week, all I have done is alternate back and forth between 130 & 132...
Breakfast: I had the Pumpkin Crunch Cereal, but subbed in 2 tbsp of sunflower seeds instead of the pumpkin seeds - I didn't realize until Saturday that I had bought roasted & salted pumpkin seeds! Gesh...plus they were still in their shell! Way too much work and I didn't want the extra calories & fat so I just had my sunflower seeds.
Lunch: I had the California Burger - yummmmmyyy
Dinner: I bought some whole wheat pitas at Walmart that I like better than the ones I found at price chopper...I had one tonight with the Waldorf Pita. It was really scrumptious...I didn't expect it to be that good (or filling)!
I had no snack today - wasn't hungry at 4:00 so I just ate my dinner at 6:00.
Weight: 132.4...
Activity: One hour of Zumba (now that was hilarious - dancing without alcohol...didn't know it was possible) & one hour of yoga!
Breakfast: I had the Pumpkin Crunch Cereal, but subbed in 2 tbsp of sunflower seeds instead of the pumpkin seeds - I didn't realize until Saturday that I had bought roasted & salted pumpkin seeds! Gesh...plus they were still in their shell! Way too much work and I didn't want the extra calories & fat so I just had my sunflower seeds.
Lunch: I had the California Burger - yummmmmyyy
Dinner: I bought some whole wheat pitas at Walmart that I like better than the ones I found at price chopper...I had one tonight with the Waldorf Pita. It was really scrumptious...I didn't expect it to be that good (or filling)!
I had no snack today - wasn't hungry at 4:00 so I just ate my dinner at 6:00.
Weight: 132.4...
Activity: One hour of Zumba (now that was hilarious - dancing without alcohol...didn't know it was possible) & one hour of yoga!
Food is like sex: when you abstain, even the worst stuff begins to look good. ~Beth McCollister
Day 6
Day 6 called for the Pumpkin Crunch Cereal, but I had that yesterday so I had the Walnut Apple Waffle (my favorite!)!
Lunch - I subbed the Turkey wrap for the California Burger
Snack - I just could not get full today. I don't think I had near enough water & I haven't worked out since Friday...I bought some Dannon Fit & Light Vanilla yogurt - it has 80 calories per cup (the lowest calorie-count I could find) and it is delicious! I had that for a snack with 2 tbsp chocolate chips (100) & then a cheese stick (80).
Dinner - Chicken Herb Crackers without the chicken...
Weight: 131.6 - Well that is what I get for two days of junk: beer & chili makes for an extra pound! grrrr
Lunch - I subbed the Turkey wrap for the California Burger
Snack - I just could not get full today. I don't think I had near enough water & I haven't worked out since Friday...I bought some Dannon Fit & Light Vanilla yogurt - it has 80 calories per cup (the lowest calorie-count I could find) and it is delicious! I had that for a snack with 2 tbsp chocolate chips (100) & then a cheese stick (80).
Dinner - Chicken Herb Crackers without the chicken...
Weight: 131.6 - Well that is what I get for two days of junk: beer & chili makes for an extra pound! grrrr
The first thing you lose on a diet is your sense of humor. ~Author Unknown
Day 5
I am just too cold in the morning to make the Mango Strawberry Smoothie, so I had the Pumpkin Crunch Cereal for breakfast.
We had the Simpsons over for the afternoon so I made a big pot of chili - not sure how much calories are in a cup, but I had that and some cheese sprinkled on it...AND I had a little bite of a sugar cookie they brought (but it had icing on it so I didn't like it, thank goodness!)! Boy did I suffer from eating that junk...I had indigestion the rest of the night!
For dinner, I had 2 oz turkey slices (60) two tbsp walnuts (82), 12 Kashi Crackers (140), and two Laughing Cow Light Garlic & Herb Wedges (75).
I didn't have a snack. I am disappointed I have swayed off the diet this weekend and am feeling the pain. After eating so healthy for two weeks, my body is getting used to eating right (and smaller portions)!
Check out these awesome 400 calorie meal options if you want to sway from your Flat Belly Pocket Guide meal plans!
Activity: Cleaned my house again - but it was a bit more strenuous than Thursday - at least today I was sweating! :)
Weight: 131.2 - Those darn beers!!
We had the Simpsons over for the afternoon so I made a big pot of chili - not sure how much calories are in a cup, but I had that and some cheese sprinkled on it...AND I had a little bite of a sugar cookie they brought (but it had icing on it so I didn't like it, thank goodness!)! Boy did I suffer from eating that junk...I had indigestion the rest of the night!
For dinner, I had 2 oz turkey slices (60) two tbsp walnuts (82), 12 Kashi Crackers (140), and two Laughing Cow Light Garlic & Herb Wedges (75).
I didn't have a snack. I am disappointed I have swayed off the diet this weekend and am feeling the pain. After eating so healthy for two weeks, my body is getting used to eating right (and smaller portions)!
Check out these awesome 400 calorie meal options if you want to sway from your Flat Belly Pocket Guide meal plans!
Activity: Cleaned my house again - but it was a bit more strenuous than Thursday - at least today I was sweating! :)
Weight: 131.2 - Those darn beers!!
The older you get, the tougher it is to lose weight, because by then your body and your fat are really good friends. ~Author Unknown
Day 4
The Walnut Apple Waffle is becoming a favorite of mine...it is a very good breakfast, considering I am eating an "organic flaxseed waffle" - nothing about that name makes me think "yummy!" :)
The Avocado and Salmon Salad was good, but nothing much to say about it.
Activity: Due to the snow, we stayed home. I did Jillian Michaels ‘Banish Fat Boost Metabolism’ 45-minute DVD (I have a love-hate relationship with this crazy woman!) & then cooled down with 40 minutes walking on the treadmill - 20 minutes with 1 lb weights & 20 minutes without.
For dinner I subbed in a Turkey wrap - it was super yummy....BUT I followed it with one Michelob ultra (95 calories) and FOUR Budweiser Select 55 calorie beers! :) Ooopss - kinda fell off the wagon tonight, girls!! :)
Weight: 130.6 WOOT-WOOT!!
Be sure to check out 30 more 5-minute MUFA-rich meals on the Prevention website!
The Avocado and Salmon Salad was good, but nothing much to say about it.
Activity: Due to the snow, we stayed home. I did Jillian Michaels ‘Banish Fat Boost Metabolism’ 45-minute DVD (I have a love-hate relationship with this crazy woman!) & then cooled down with 40 minutes walking on the treadmill - 20 minutes with 1 lb weights & 20 minutes without.
For dinner I subbed in a Turkey wrap - it was super yummy....BUT I followed it with one Michelob ultra (95 calories) and FOUR Budweiser Select 55 calorie beers! :) Ooopss - kinda fell off the wagon tonight, girls!! :)
Weight: 130.6 WOOT-WOOT!!
Be sure to check out 30 more 5-minute MUFA-rich meals on the Prevention website!
When I buy cookies I eat just four and throw the rest away. But first I spray them with Raid so I won't dig them out of the garbage later. Be careful, though, because that Raid really doesn't taste that bad. ~Janette Barber
Day 3
NOOO energy today...we didn't go to the gym.
I was not in the mood for the Mango Strawberry Smoothie, so I had the jumpstart breakfast with 1 cup cornflakes, 1 cup milk, 1/4 cup sunflower seeds & had the leftover grapefruit from last night...
The California Burger for lunch was awesome!!!
I had the Apples and Crackers for a snack instead of the Fruits and Nuts. I didn't want any orange juice today.
I was so full from my 4 o'clock snack that I didn't eat anything before bed! I think my stomach is shrinking...
Activity: Cleaned house! :)
Weight: 132.8 lbs
I was not in the mood for the Mango Strawberry Smoothie, so I had the jumpstart breakfast with 1 cup cornflakes, 1 cup milk, 1/4 cup sunflower seeds & had the leftover grapefruit from last night...
The California Burger for lunch was awesome!!!
I had the Apples and Crackers for a snack instead of the Fruits and Nuts. I didn't want any orange juice today.
I was so full from my 4 o'clock snack that I didn't eat anything before bed! I think my stomach is shrinking...
Activity: Cleaned house! :)
Weight: 132.8 lbs
People are so worried about what they eat between Christmas and the New Year, but they really should be worried about what they eat between the New Year and Christmas. ~Author Unknown
Day 2
I think when you sit down to eat all your meals, it is important to sit and just eat...don't read, don't text, don't get on your laptop...otherwise the small meals go too quickly and you don't realize it is already gone. Sit down and actually focus on the meal...it will help you remember what you put in your mouth & you will enjoy it better!!
All the meals today were good:
Walnut Apple Waffle
Chicken Sandwich - Oh how I love getting to eat bread again!
Apples and Crackers - If you buy the TLC Kashi Crackers, you can have 12 of them for 108 calories instead of the 6 the diet recommends!
Scrambled Egg with Toast - just so-so...I am not big on scrambled eggs. I may substitute that meal for something else if it comes up again in the plan.
Activity: One hour cardio Aerobics Sculpt & Tone Class
Weight: 132.2 lbs
Check out the Flat Belly Diet online!
All the meals today were good:
Walnut Apple Waffle
Chicken Sandwich - Oh how I love getting to eat bread again!
Apples and Crackers - If you buy the TLC Kashi Crackers, you can have 12 of them for 108 calories instead of the 6 the diet recommends!
Scrambled Egg with Toast - just so-so...I am not big on scrambled eggs. I may substitute that meal for something else if it comes up again in the plan.
Activity: One hour cardio Aerobics Sculpt & Tone Class
Weight: 132.2 lbs
Check out the Flat Belly Diet online!
"Inside some of us is a thin person struggling to get out, but they can usually be sedated with a few pieces of chocolate cake." ~Author Unknown
Day 1 - February 2nd
I started Day 1 enthused & excited!!
The Chicken & Apple Salad for lunch was delicious and very filling - I used the sliced Oscar Meyer deli chicken but it would have been better with chicken breast chunks...I am a meat eater and this was the only meal that has meat in it...I wanted to be slightly more satisfied.
The Strawberry Chocolate Waffle snack was good, but next time I will only use 1/8 cup of choc chips (instead of a 1/4 cup). By the time I was done, it was too sweet for me.
Dinner was awesome! I thought I would be starving by the end of the Guacamole Dip meal, but it made a LOT...I had to use a big bowl to stir it all up with the agave nector. The cilantro is a key seasoning for this dish so don't leave it out!
Day 1
Activity: One hour cardio Aerobics Step Class & 45 minutes swimming laps & walking against current
Weight: 133.4 lbs (I measure every morning around 7:30 before breakfast)
Ideal Weight: 120-125 lbs
Waist: 35" I measured around the fattiest section of my stomach (right below my belly button where my muffin top is the worst!!). I wished I had done this last week - I know I dropped an inch off my stomach. If I was really brave, I would post a picture that I took yesterday, but no one really needs to see me in a sports bra (YET!)! :)
The Chicken & Apple Salad for lunch was delicious and very filling - I used the sliced Oscar Meyer deli chicken but it would have been better with chicken breast chunks...I am a meat eater and this was the only meal that has meat in it...I wanted to be slightly more satisfied.
The Strawberry Chocolate Waffle snack was good, but next time I will only use 1/8 cup of choc chips (instead of a 1/4 cup). By the time I was done, it was too sweet for me.
Dinner was awesome! I thought I would be starving by the end of the Guacamole Dip meal, but it made a LOT...I had to use a big bowl to stir it all up with the agave nector. The cilantro is a key seasoning for this dish so don't leave it out!
Day 1
Activity: One hour cardio Aerobics Step Class & 45 minutes swimming laps & walking against current
Weight: 133.4 lbs (I measure every morning around 7:30 before breakfast)
Ideal Weight: 120-125 lbs
Waist: 35" I measured around the fattiest section of my stomach (right below my belly button where my muffin top is the worst!!). I wished I had done this last week - I know I dropped an inch off my stomach. If I was really brave, I would post a picture that I took yesterday, but no one really needs to see me in a sports bra (YET!)! :)
The second day of a diet is always easier than the first. By the second day, you're off it. ~Jackie Gleason
Grocery shopping notes
Ok I have officially started the 28-day Flat Belly Diet following the "Flat Belly Diet Pocket Guide."
Here are some tips when grocery shopping:
Go alone if possible. If you did the 4-day jumpstart diet, it was a very basic meal plan...however, the 28-day diet has a lot of odd things that you might not have in your pantry and it takes a while to hunt them down.
Don't just take the shopping list - you will want to refer to pages 106-110 for specific brands that the diet recommends.
Walmart is going to be your cheapest place to buy most of your stuff, but they don't carry a lot of the more organic choices. Be sure to get as many of your nuts at WM because they are much more expensive elsewhere.
Flaxseed oil can be found in the vitamin aisle (look for it alphabetically).
The black and green olives are rather hard to decide on...there were a lot of different brands to choose from, but I don't think it really makes that much of a difference.
Walmart does sell some 96% Fat Free Whole Wheat tortillas (wraps) on the display with all the other tortillas.
I bought just regular Oscar Myer Oven-roasted sliced chicken (for the "organic" deli chicken breast).
Hellman's sells a Canola Mayo in the condiments aisle (it is on the bottom shelf & looks like regular mayo).
I had to venture to price chopper for more specialty items:
7 Whole Grain Puffs (They are labeled Honey Puffs) cereal
Honey Sesame Kashi TLC Crackers (I found the Fire Roasted Vegetable kind at WM) but I wanted two flavors.
Agave Nector - I asked three people that worked there and they couldn't find it, but it is at the Raymore PC close to my house - look around where you might find sugar & artificial sugars...It looks like a honey bottle (I posted a picture). Lesley mentioned that she uses the nector in place of syrup because it's low glycemic...try amazon or vitacost for specialty items - shipping is cheap and the price is usually cheaper than grocery stores.
Three things I still don't have for this diet:
I haven't found the "meatless" chicken nuggets - will try hyvee tomorrow...
Brazil nuts are not in season and you can't find them anywhere...just sub another nut in it's place.
I searched high and low for sunflower oil...not sure where to find it either...
Good Luck!
4-day jumpstart
I did the four day Jumpstart diet last week and exercised five days out of seven...I dropped 6.6 lbs from Sunday - Saturday. BUT I ate two meals over the weekend that were not healthy and did not exercise....Monday I had gained back 1.6 pounds! :(
I realize now that I am 34 years old and CAN'T eat everything I want...I have to work at it!!
Weight on Sunday 138.8
Weight on Saturday 132.2
I highly recommend you save up the whoppin' $8 and go to amazon.com to order a book or go to the nearest bookstore - The Flat Belly Diet Pocket Guide is a small yellow book that can fit into a medium sized purse & is easy to take with you to the store or out to eat...you can order the large diet book & the pocket guide at the Flat Belly Diet website.
There are a couple of things i want to point out...
** Be sure to use the substitution pages 14 & 15 of the jumpstart diet and chapter 6 (additional ideas)...I got very tired of brown rice after the third day (of the four-day diet), and then realized I could have substituted red potatoes for a little variety...I also prefer strawberries & peaches over blueberries & pineapple that is listed in the four-day diet. The 30-day diet has a lot more variety with the meals so hopefully it will help you stick with it (it looks like McDs after the bleak four-day diet)...after four days of the jumpstart diet, I was ready for something new!! :) BUT I didn't vary from it at all...not a little bite of anything outside of the diet plan...you have to stick with it, but it is only for four days - just keep telling yourself that...
** Refer to the conversion chart on page 131 when you are measuring out your portions...I was googling online how much was in something and then found this at the end of the book! duh! :)
** Pick up some Mrs. Dash spices....I have covered my salads with them & for the 4-day jumpstart, it is nice to sprinkle your fish & chicken with it!!
This book was featured in Prevention magazine.
There are a TON of great links on the Prevention website:
The Recipe for Sassy Water
More 400 Calorie Meals
Flat Belly Diet website
I realize now that I am 34 years old and CAN'T eat everything I want...I have to work at it!!
Weight on Sunday 138.8
Weight on Saturday 132.2
I highly recommend you save up the whoppin' $8 and go to amazon.com to order a book or go to the nearest bookstore - The Flat Belly Diet Pocket Guide is a small yellow book that can fit into a medium sized purse & is easy to take with you to the store or out to eat...you can order the large diet book & the pocket guide at the Flat Belly Diet website.
There are a couple of things i want to point out...
** Be sure to use the substitution pages 14 & 15 of the jumpstart diet and chapter 6 (additional ideas)...I got very tired of brown rice after the third day (of the four-day diet), and then realized I could have substituted red potatoes for a little variety...I also prefer strawberries & peaches over blueberries & pineapple that is listed in the four-day diet. The 30-day diet has a lot more variety with the meals so hopefully it will help you stick with it (it looks like McDs after the bleak four-day diet)...after four days of the jumpstart diet, I was ready for something new!! :) BUT I didn't vary from it at all...not a little bite of anything outside of the diet plan...you have to stick with it, but it is only for four days - just keep telling yourself that...
** Refer to the conversion chart on page 131 when you are measuring out your portions...I was googling online how much was in something and then found this at the end of the book! duh! :)
** Pick up some Mrs. Dash spices....I have covered my salads with them & for the 4-day jumpstart, it is nice to sprinkle your fish & chicken with it!!
This book was featured in Prevention magazine.
There are a TON of great links on the Prevention website:
The Recipe for Sassy Water
More 400 Calorie Meals
Flat Belly Diet website
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