June 12...Don't let the scale get into your head!

Where does the time go! I had zero energy left last night, crashed hard.  I can definitely feel the calorie restriction of the 17 Day Diet by the end of my day.  Yes I know I can eat unlimited amounts of protein and veggies, but come on, soon I'm going to look like a rabbit with chicken wings if I keep this up, call me a chick-bit!

  So I got on the scale and it was 146.4lbs so I'm down .2lbs! I was down 2 lbs. at the beginning of the week! I did a big work out last night, so I'll check again tomorrow.  Ahhh how the scale can mess with your/my head.  Why do we put so much importance on that number.  I should know better.  I'm way leaner, and I can actually see my abs.  But nooo, that's not how our brain works.  What we should be doing, is using how our clothes fit and how we feel as our gauge, not some silly number.  Yes, I like the scale as starting point of reference and over a set period of time, an end point.  I was talking to Lara this morning and she said it well, it takes a couple of weeks for your body to kick in and find it's groove.  So, I know I have been doing well, I will not give up hope, as I have 9 days left and expect to see some bigger changes by the end.  I gotta say having no chocolate is killing me...going to try a recipe today, a healthy chocolate alternative. I will try not to eat it all...and share it with you tomorrow.


Breakfast: water/lemon, coffee 1/4 tsp Agave syrup, Protein shake w.3 strawberries. 
Snack: 1/2 Greek yogurt w. 1 tsp. sugar-free jam, handful red grapes, 2 scrambled eggs.
Lunch: 2pieces chicken, raw veggies w. 1 tbsp. Greek yogurt dip, 6 small tortellini pasta...I know, I was about to go crazy!
Snack: 1 apple w. 1 tbsp.nut butter.
SNACK AGAIN...1 BAGEL AND A HANDFUL OF CHOCOLATE CHIPS...soooo good, yet soooo bad!
Dinner: Fish-Tilapia w. spinach salad, asparagus and you guessed it, more veggies!

June 10th...confessions of a 17 Day Dieter!

Ok, tomorrow will be one week into the 17 Day Diet. Here's how it went...I had mild headaches the first 2 days in, I'm pretty sure is was the sugar withdrawal! Other than that, I have to say I feel great.  No bloating or upset stomach and I feel leaner.  Some of the issue's I had...Friday I was unorganized with my snacks and meals.  I got caught up doing errands and before I new it, fours hours had passed. With the exception of a coffee, I tried some Caramel Stevia in it, YUK! no thanks. The Stevia left a bad after taste. The result was, I totally crashed, even after I ate a healthy meal, I couldn't get the "feeling" of being full, even though I was.  My sugar level was way out of whack and my stomach and brain were not communicating.  I don't blame my stomach for not listening to my brain, my stomach was like, WTF are you doing, first no coffee creamer, then no chocolate, make your mind up lady! By the time Saturday afternoon rolled around I could feel my energy levels dropping bit, I noticed this during the week as well.  It does say in the book to decrease your activity level because of the reduced calories.  Yesterday and today I decide to add 1/2 cup of potatoes to my diet.  For the amount of activity I do I need more carbs.  For myself, I have to have the energy to work out, this is what I do for a living, therefore I have to tweak the diet to make it work for me.  As well I have dipped into the peanut butter and chocolate chips!...several times, arrr!! I have bought chocolate tea and it has seemed to curve the cravings...a bit.  I find with this diet, if you give into a little sweet, it's the end of you because you can never get enough, the sweet craving will never get satisfied, it doesn't go away...

until you go do a bunch of Burpees or go run up a hill, seriously!  

Tomorrow's a new day, get on with it.  If you want the results this book promises, I believe you will get them as long as follow it.  The book boasts, with each 17 day cycle, your changing your calorie count and the foods you eat.  Using variation, you prevent your body from adapting.  This body confusion, keeps your metabolism guessing the same way we always mix up our work outs.  This body/muscle confusion is what burns fat and calories.  This way the scale is less likely to get stuck!   
Some of you are starting the 17 Day Diet tomorrow, the purpose of the first cycle is to improve your digestive health and clear sugar from your blood to boost fat-burning and discourage fat storage.  

Here's what is going to happen to your body in the first week...


After 15 minutes: After the first morning of eating a healthy breakfast , your stomach’s satiety signals have registered in your brain, and you feel full. The body’s internal chemistry is at its most active first thing in the morning, so your breakfast is then used to the maximum. If you eliminated processed foods (white bread, sugary cereals) for whole grains and lean proteins like egg whites, along with fresh fruit, you should feel energetic and mentally alert after just one meal. 
After 3 hours: Your artery linings are able to expand sufficiently to increase blood flow to the body’s tissues and organs.
After 6 hours: The HDL (happy cholesterol) in your blood perks up and starts scouring LDL (lousy cholesterol) from the blood. You can think of LDLs as delivery trucks, depositing cholesterol in bloodvessels, and HDLs as garbage trucks, taking them back to the liver where they’re broken down. 
After 12 hours: Your body finally has an opportunity to burn the fat it has stored for energy because you’ve eliminated sugar. When you’re eating a lot of sugar, your body is so busy processing the sugar that it doesn’t have time to do its other job, which is to help the body burn fat. So guess what? The fat ends up hanging around. 
After 16 hours: You get a restful night’s sleep. 
After 24 hours: You’re 1 to 2 pounds lighter, because your body has begun to flush excess water and toxins from your system. 
After 3 days: Once your body senses it’s losing weight, its blood-related numbers (cholesterol, blood pressure, blood sugar) start traveling in a healthy direction. 
After 1 week: Your cholesterol levels can drop significantly. Blood levels of important disease-fighting antioxidants like vitamin C and vitamin E are higher. Your bowels are in better working order, and you should be at least 5 pounds lighter.
NOTE TO SELF...PACK SNACKS FOR AFTER YOUR WORK OUT!

June 7...17 D/D Taco Salad...Day 4!

OK so I was a little hesitant to try the Taco Salad only because last time I had Tacos or maybe it was pizza, I had an Acid Reflux attack...so me and spicy foods don't get along!  But I'm tired of chicken Monday, chicken Tuesday and chicken Wednesday...today is Taco Turkey Day, bring it on!  I have my ingredients...lean ground turkey and a packet of "reduced sodium" seasoning.

Below, I added fried onions, red peppers, and mushrooms to the ground turkey mixture.  Instead of using a Taco shell, which to just let you know, that in a resteraunt that "shell bowl" your salad came in, is a wopping 900 calories. So no shells for this Turkey, just a big plate of lettuce, fresh tomatoes and a sprinkle of cheese.

 The other 4 people in my family, my husband and 3 boys will be enjoying their version of taco's...added rice, re-fried beans and sour cream. 

 Here, I just cooked the 2 versions at the same time so there is no extra effort or reason for me to be eating the beef tacos, no excuse to not eat healthy.  The beef is extra lean, but in the 17 Day Diet, we can't have beef til the second phase.  

From this one package of Turkey I will get 4 portions, so I will freeze the rest and have it again next week...Here was my Taco Salad dinner, I also added about 2 tbsp of my cilantro/citrus dressing on the lettuce, just to give it a kick!

Try to keep in mind Rome was not built in 1 day.  Try to do your best each day, if you stumble, no worries, get back at it.  The point is, is that you are trying and doing a bit each day.  Sooner than you think, those changes will add up and your choices will become a habit, then a lifestyle.  Our goal is slow and steady, this we can maintain.  Wanting to loose 20lbs. in a month by drinking shakes will only come back at you, and that 20lbs.lost will become 30lbs. back on.  I had a great chit chat with Christine M. today, we talked about having patience with ourselves, taking it one day at a time, and focusing on our OWN goal and what is important to you.  My thoughts were I'm almost 40 years old and at some point I must make peace with myself when I look in the mirror.  Everyday is different, sometimes I look with confidence and sometimes I'm like WTF, when did that happen! lol The point is let's enjoy this journey and have some fun!

June 6th...Day 3 of the 17 D/D(day/diet)...lots of energy!

Ok so I'm going to take some pictures of my meals to give you an idea of what I eat.  Have to say, I woke up this morning with a lot of energy and gave the am Boot Camp class a good burn this morning!  I got some nasty looks for it, won't name, names Danielle!  So here's what I had for breakfast, 2 eggs w.mushrooms, grn onions, spinach and a sprinkle of cheese.  Half a grapefruit and 1/2 cup Greek yogurt, w. 4 strawberries and a coffee.

 It was a lot of food for 7:15am, I was hungry but couldn't finish all the yogurt.  Then after work I had a snack, an apple with 1 tsp.nut butter.  Below is my lunch, chicken soup loaded with veggies and a dash of curry.  Try to use herbs in your meals for added flavor instead of salt.  I also had the left-over yogurt, turkey pepperoni stick, and small piece of cheese.

Ok so later in the day I was starting to feel a wee bit tired and had to nap for an hour...arrr I hate waking up from mid-afternoon nap/crash, feel like I'm hung over!  Anyhow, coffee down the hatch, and off to work.

Here's my dinner!  2 lean pork chops, 7 asparagus spears, raw veggies, 2 tbsp of the Greek yogurt Taziki dip, spinach salad w. my homemade citrus/cilantro dress(check Blog May 14 recipe)sprinkle of almonds.  I almost ate all of it, Warren said "slow down or you might eat a finger!"  For desert I'm having chocolate mint tea, then bed.  I do feel a lot better, especially after I eat, no heavy feeling in my stomach even though I'm full.  But, I'm starting to find that with the starchy carbs cut out, I have to get my work out done in the morning when I have the most energy.  And I have to eat right after or I will crash and start wondering the cupboards!  Good night.

June 6th...Day 2 of the 17 Day Diet...what are you willing to give up?

Well here's tonight's "circle of love" question...what are you willing to give up on this diet?  Easy answer for me, creamer in my coffee.  I know it's sooo bad for you, but I love it so much, really, really love it! I'm substituting it with vanilla almond milk.  I'm in day 2, so far so good, I had a headache yesterday in the morning and at night, not sure if it's related.  I was up early today, good to go.  I find that I have to eat every 2 hours or so, otherwise my cravings will get the better of me.  Some of you said that alcohol is going to be a hard one to give up, especially with summer coming.  One drink, I said one, is not going to be the end all.  If you follow this program exactly, for 17 days, you should see some amazing results.  If you do it half-ass, then don't expect to see much change on the scale.  So speaking of scales, I got on, Monday morning, weighed in at 146.4lbs.  This afternoon I got on and was down 2lbs. now I'm 144.4lbs. I'm pretty sure that is just water weight...Monday's work-out wasn't that intense!  So being the official sacrificed Ginny Pig, that is where I start...just need Mom to stop making Super Yummy banana bread, loaded with chocolate chips.  Yes I had a super small piece today, couldn't help it, it was calling me through the zip-lock bag!

Above is one of my snacks today, Protein shake with water, 1/4 cup frozen mixed berries, and 3/4 cup of Kale.  Also 1/2 cup Greek 0%plain yogurt, with a sprinkle of sliced almonds and dried cranberries.  I'm pretty sure your not suppose to be having nuts in the is phase but I needed a little crunch!

I found this at SuperStore...Greek yogurt taziki dip, great for "guilt-free" dipping with your veggies.  I wanted to post a picture of my chicken veggie soup I made, but my phone is on the fritz because while I was taking the picture, I dropped the phone into my soup!...no more close ups!


Food diary for today:
6am: up drinking hot water with a squeeze of fresh lemon.
6:15am: coffee w. 1 tbsp Almond milk (I'm allergic to milk)
7:am: 2 eggs scrambled with 1/4 cup fat-free ham(it was all I had in the fridge) and veggies, 5 strawberries.
9am: bowl of chicken soup.
10am: Starbucks coffee
10:45am: 1 apple w. 1tsp nut butter, 1 turkey pepperoni, small piece cheese.
1pm:Chicken and spinach salad, veggies and dip.
3:30pm: 45min. work out.
4:30pm: Protein shake, w. Kale 1/4 berries, 1/2 cup Greek yogurt w. sliced almonds and dried cranberries, tbsp of each.
6:40pm: Spinach salad loaded with veggies and tuna, 1/2 cup water melon.
9pm:1 piece Mom's banana bread!
OK, yes some of the food like watermelon, your not suppose to have, but I'm not going to let my grocery's go to waist, so use up what you have.

June 4th...17 Day Diet...R U with me?

OK so I've heard a lot of chatter about this 17 Day Diet by Dr. Mike Moreno.  I'm going to sacrifice myself, for the greater good and be the "Ginny Pig" for you all...want to join me!  In a nut shell, there are three 17 day cycles, you do.  The first phase is called Accelerate...basically protein, veggies, some low-sugar fruit, yogurt and fat free cheese with Green tea and of course coffee!  If you can't have coffee, there's no sacrificing from this chick! Second phase is called Activate...day 18 to 34 (another 17 day cycle) you can add more starches such as potatoes, brown rice, and oatmeal.  As well as legumes and beef.  The Third phase called Achieve...is day 35 to 51.  Here you re-introduce whole wheat bread, whole grain cereals, pasta, and some low-fat dairy, milk and cottage cheese.  

One of the great things about this diet that I like is, it's ONLY 17 days.  In that 17 days, which is very doable if you put your mind to it and not think with your stomach.  Is that it does a mini detox in the sense of getting you off sugar and cleaning out your bowels...we all need a good "clean out" once in while!  Want to get rid of that stomach bloat, get rid of the wheat in your diet.  Want to get rid of the mid afternoon crashes, get rid of sugar and processed food.  Want more energy for your WOD's (work out of the day for the newbies)Then get off your butt, and follow along!


Here's how it's going to go down, I will Blog this entire process. Each day I will post what I eat...if I'm on it, I'll have my food menu up the day before. I'll post my exercise, in the book they want you to be doing 17mins. a day of exercise...we can do a bit more, don't ya think!  If you want, we will do your before and after pictures, measurements, and weight.  I will post the food diary to be completed EVERYDAY, this is key.  You will be more successful if you write it down, it will keep you accountable, even more so, email me your food diary each day.
I'm trying to do this point form, because there is sooo much info, I will e-mail the menu plan and daily food diary for the week as it is too big for this post.


Here's your shopping list:
FISH: Salmon-canned or fresh, Sole, Flounder, Cat Fish, Tilapia, Tuna-canned in water or fresh.( I have frozen Salmon w.dill in the freezer, yes it's pre-package, use what you already have or can afford).


Poultry: Chicken and Turkey breasts, ground turkey, eggs 2=1 serving, 4 egg whites=1 serving..


Freebie Veggies...unlimited: Cauliflower, Cabbage, Broccoli, Asparagus, Spinach, Okra, Artichokes, Bell Peppers, Celery, Cucumber, Egg Plant, Garlic, Green Beans, Kale, Leeks, Mushrooms, Onions, Tomatoes, Herbs, Watercress.


Low-sugar fruit: Apples, Berries, Grapefruit, Oranges, Peaches, Pears, Plums, Prunes, Red Grapes.


Probiotics: 6oz or 175ml = 1 serving. Greek style 0% plain yogurt, sugar-free yogurt, plain, or low-fat...read your labels on this one, some low-fat yogurts are high in sugar!
Cottage cheese fat free 1/2 cup=1 serving
1 piece fat free cheese.


Friendly Fats: Fish, Olive or Flaxseed oil, fat-fress salad dressing 1-2 tlsp = 1 serving.


Condiments and seasonings are allowed in moderation: salsa, low-carb marinara sauce, lite soy sauce, low-carb ketchup, fat-free sour cream, low-fat, low-sodium broth, Truvia (a non-caloric sweetener made from natural ingredients), sugar-free jams and jellies, vegetable cooking spray, fat-free cheeses (i.e. Parmesan), fat-free salad dressing, salt, pepper, vinegar, mustard, herbs and spices.


Meal Planning Made Easy: It’s easy to remember what to eat during this Cycle: • As much as you want of specific proteins and cleansing vegetables. • Supplement these foods with 2 low-sugar fruits daily; 2 servings of probiotic foods such as yogurt, kefir, Yakult (small 50-calorie bottle), acidophilus milk, and 1 to 2 tablespoons of friendly fat. It’s that easy. You do not have to count anything, except your 2 fruit daily servings, your 2 daily probiotic servings and your fat serving.


As soon as you wake up, you are to have a hot cup of water with juice of 1/2 a lemon squeezed in...just down it, it's like chugging Neo-Citron! 


You are to have 2 cups green tea a day and lots of water, 8 glasses!


Yes you can have black coffee.


No fruit after 2pm...not my rule!


My food dairy today:
Breakfast: hot water w. lemon...arrrrr
2 egg veggie scramble / 6oz. Plain 0% Greek yogurt, w. half cup strawberries and coffee w. 2 tlsp. of almond milk.


Snack: Protein shake w. water and 1 of my energy balls(yes I know, day 1 back off!)


Lunch: chicken breast 6oz. spinach salad, loaded with veggies.


Snack: 6oz. Greek yogurt w. 1 tbsp. sliced almonds and orange slices, turkey pepperoni stick, coffee.


Dinner: My famous chicken curry veggie soup and raw carrots w.Greek yogurt taziki dip. 1 piece of cheese and a pickle.


Exercise:
I did 10 different exercises, 1 min...about 25 reps, each with a 2 minute hill run in between...2 min. hill run, fast / Burpees / 2 min.run / wk lunges w. bicep curls / etc...30mins. total today...not feeling 100%.

June 1st...Frozen Mango Madness!

I was shopping at my favorite store...don't need to mention it, and saw in the freezer aisle "smoothie" bars, the mango of course caught my eye right away and I started salivating right then and there! I grabbed the box and flipped to see the label, eeekkkk why does the sugar per bar have to be so high!

 So I put them back and decided to make my own...

 I used 1/2 cup 0% Greek Yogurt, 3/4 cup frozen mangos and just under 1/2 cup unsweetened apple juice.  You can use less juice, just depends how thick you want it to be.

 OK yes...my popsicle container looks brutal, it's broken in half from my last fudgsicle fiasco which fell out of the freezer and broke in half.

End result, super yummy-ness! Note, I had to crank my blender on speed 5 to mix it up, so if the fruit had been thawed, it might taste even better with little mango chunks in it. This recipe yields 6 popsicles, at 78 calories, 8g sugar, and 3g protein each.  The box brand has 120 cal, 12g sugar but depending on which one, the calories and sugar are more, so stick with the homemade kind...your tummy and butt will thank you!