Im back!

Its been a rough week and a half... I have been battling getting rid of this ikky cold!
I am FINALLY better! My voice is still weird but other then that I feel better! YIPEEE!


So, Im back on the Health Wagon!

Starting it off I am posting the NEW move of the week!
Easy enough!
You and your hubs or wifey can fit this one in during an American Idol Commercial break!

Im back

We were out of town this past weekend in AR for my Grandmothers birthday...

I did NOT do well on the trip. The first day (up until dinner) I was really watching my calories like I had planned and had been doing all weekend... and at dinner my aunt ordered pizza and salads and it was all down hill. So, I took the weekend EASY but off of my diet. I did gain some weight back and did NOT feel 100% when I was eating junk but overall it gave me perspective on what NOT to eat and how much better I feel when I eat good!

****
Since I do NOT just want this post to be about me telling on myself I decided to add an article my friend sent me about carbs...

Day #3

Day 3 on calorie counting and eating healthy!
The good thing about doing this FOOD lifestyle change is that I can really eat anything I want just in small amount and keeping it within my calorie budget!
Yesterday I went to Chick-Fil-A and ate what I would normally... the grilled sandwich with NO butter on the bun and small fry... the small fry only has 280 calories (not too shabby) Of course they are NOT super healthy but I got to eat what I wanted and still ate within my goal!
I have lost 9lbs since I started... thats GRRREAT!

Here are some AWESOME recipes I have blogged about in the past!
They are FAST, Healthy and YUMMMMY!
click here

the Naked Truth

Well over the last few months, I have gained all the weight back that I lost previously with South Beach and all the other diets I attempted... that's where I came to the conclusion taht the word diet in my life comes hand-in-hand with the word FAIL! It sucks, oh yes it sucks big time... but atleast I have realized that not just a diet will work for me! I need a FOOD life style change! BIG TIME!
So, here is my plan... I am on my 2nd day and feel GRRRRR-EAT already!
I have been writing down EVERYTHING I eat, and I mean EVERYTHING that goes in my mouth!
Yesterday I ended the day with 1105 Calories and 45 grams of Fat.... so I think on the Calories side, I did wonderful! On the Fat gram side... even though most of the fats came from GOOD foods and good Fats... thats a pretty HIGH number, so I want to work on that!
I am eating on ly whole grains for carbs, fruits and veggies OFTEN and drinking Naked Juices...
taking vitamins and drinking TONS of water!

This is my NEW plan!
I go in on Feb 10th to get my blood work done...
(read below for those issues)
and as long as my blood is good and I am Happy and feel good,
I will be 100% content!

If you want to change your eating habits also, JOIN ME!
I will be posting recipes, hints, tips, issues ect...
xoxo

Self Challenge!

This is a long one:
But this is the Self Challenge as far as teaching your self to eat healthy:
Copy this and Print.. Its awesome!!

Eating right (and losing weight) has never been so easy! This yummy plan, from Katherine Brooking, R.D., requires no calorie counting and no eating gross "diet food." Just pick your bites from the selections below and eat them whenever you're hungry. That's it. Seriously. By Week 4, you'll feel lighter, leaner and more energized than ever.

(scroll down to the bottom of the post to see my cheat sheets!)

Meats, Fish, Beans

Choose 2 daily. Not only does eating protein make you feel full, but digesting it actually revs your metabolism. Burn, baby, burn.

1/2 cup canned white beans 75 calories
3/4 cup canned chickpeas or kidney beans 165 calories
3/4 cup vegetarian chili, such as Hormel 154 calories
3 oz lean beef (top round or sirloin tip) 168 calories
5 oz pork tenderloin 170 calories
4 oz wild salmon 166 calories
5 oz canned water-packed chunk-light tuna 165 calories
7 large shrimp 174 calories
5 oz chicken (182 calories) or turkey (172 calories) (white meat, skinless)
4 slices turkey bacon 168 calories

Lowfat/Non-Fat Dairy:

Choose 3 daily. Milk, cheese and yogurt contain protein, which stabilizes blood sugar, and calcium, which helps support bone health.

1/4 cup part-skim ricotta 85 calories
1/4 cup shredded part-skim mozzarella 85 calories
1/2 cup 1% cottage cheese 81 calories
3/4 cup 1% milk (78 calories) or 1 cup skim milk (84 calories)
1 oz feta cheese 75 calories
1 1/2 rounds Laughing Cow Mini Babybel Light cheese 75 calories
2 wedges Laughing Cow Light cheese 70 calories
1/4 cup grated Parmesan 86 calories
4 oz lowfat plain yogurt 73 calories
3/4 cup light, calcium-fortified soymilk 68 calories
6 tbsp lowfat shredded cheddar 73 calories

Whole Grains:

Choose 5 daily. The fiber in complex carbs keeps you satiated and helps curb cravings.

1 slice whole-grain bread 80 calories
2 slices reduced-calorie whole-grain bread 91 calories
1 small multigrain roll 74 calories
1/2 cup cooked wild rice 83 calories
1/3 cup cooked whole-wheat couscous 75 calories
1/3 cup cooked brown rice 72 calories
1/2 cup cooked whole-wheat pasta 87 calories
1/2 cup multigrain high-fiber cereal 80 calories
1/2 whole-wheat English muffin 66 calories
1 small (4-inch) whole-wheat pita 74 calories
1 small (6-inch) whole-wheat tortilla 71 calories
3 tbsp lowfat granola 79 calories
1/2 cup cooked oatmeal 75 calories
3 tbsp whole-wheat breadcrumbs 85 calories
3 whole-wheat crackers, such as Ak-Mak 70 calories
1 whole-grain frozen waffle, such as Kashi GoLean 85 calories
12 corn chips, such as Guiltless Gourmet 73 calories

Fruits & Veggies:

Choose 10 daily. Produce packs immunity-strengthening vitamins and minerals, along with fiber.

1/4 cup unsweetened applesauce 26 calories
1/2 small apple 28 calories
1/4 medium banana 26 calories
1/4 medium sweet potato 28 calories
1/4 medium white potato 33 calories
1/4 cup pear slices or 1/4 large pear 30 calories
1/3 cup blueberries 27 calories
1/3 cup diced butternut squash 27 calories
4 cups mixed greens (20 calories) or romaine (32 calories)
4 cups spinach (28 calories) or Swiss chard (27 calories)
1/2 small grapefruit or 1/4 large grapefruit 27 calories
3/4 cup chopped asparagus 30 calories
3/4 cup green beans 33 calories
1 cup sliced mushrooms 23 calories
3/4 cup snow peas 20 calories
1 cup broccoli florets 31 calories
1 cup cauliflower florets 25 calories
1 cup chopped bell pepper 30 calories
3/4 cup chopped tomatoes 24 calories
1 large carrot or 7 baby carrots 26 calories
1/2 cup balled watermelon 23 calories
1/2 cup cubed cantaloupe (27 calories) or honeydew (31 calories)
1/2 cup sliced strawberries 27 calories
1 cup sliced zucchini 18 calories
10 seedless grapes 34 calories
1/2 small peach 25 calories



Meal Ideas:

Breakfast:
Your morning meal includes complex carbs to give you energy for the day ahead.

Whole-grain Waffles With Yogurt, Banana and Nuts Toast 2 whole-grain toaster waffles (such as Kashi GoLean) and top with 8 oz lowfat plain yogurt; 3/4 medium banana, sliced; and 1 tbsp chopped walnuts. 453 calories

Yogurt Parfait Puree 1 cup frozen or fresh strawberries in a blender. Pour into a tall glass, alternating in layers with 8 oz lowfat plain yogurt and 1/3 cup fresh or thawed frozen blueberries or strawberries. Top with 1/3 cup lowfat granola and 2 tbsp sliced almonds. 463 calories

Oatmeal With Berries Prepare 1 cup cooked multigrain hot cereal (such as Quaker MultiGrain oatmeal). Add 1 1/2 cups frozen blueberries or strawberries to cereal as it cooks. Top with 1 tbsp unsalted chopped nuts (such as walnuts) and 1 tsp brown sugar. Serve with 3/4 cup 1% milk or 1 cup skim milk. 444 calories

English Muffin With Peanut Butter and Melon Split and toast a whole-wheat English muffin. Spread with 1 tbsp regular peanut butter. Serve with 1/2 cup cubed honeydew melon and 1 cup cubed cantaloupe. Enjoy with a homemade lowfat latte: Mix 4 oz hot coffee with 12 oz warm skim milk in a blender; sprinkle with cinnamon; add 1 tsp sugar, if desired. 434 calories

Cereal With Peach and Grapefruit Pour 1/2 cup high-fiber cereal into a bowl; top with a sliced peach; pour 1/2 cup skim milk or 4 oz lowfat plain yogurt on top. Serve with 1/2 small grapefruit, 3/4 cup 1% cottage cheese and 1 slice reduced-calorie whole-wheat toast, spread with 1 tbsp trans-fat-free margarine spread. 458 calories


Lunches:
Rather than squeeze all your veggies into dinner, have a healthy helping at noon.

Tuna Pita With Apple Salad Combine 5 oz drained, water-packed chunk-light tuna with 1 tbsp light mayo. Stuff into a small whole-wheat pita. Toss 4 cups mixed greens with 1 small sliced apple, 1 oz feta cheese and 1 tbsp reduced-calorie dressing. 502 calories

Squash Soup With Bean Salad Heat 3/4 cup prepared butternut squash soup. Serve with 4 whole-wheat crackers topped with 2 wedges Laughing Cow Light cheese and a salad of 2 cups mixed greens; 1/4 cup canned, rinsed white beans; 1/2 cup canned, rinsed kidney beans; 1 cup diced tomatoes; and 1 tbsp reduced-calorie dressing. 507 calories

Dijon Steak Salad Toss 2 cups greens, 1 cup sliced mushrooms, 1 cup diced bell peppers and 3/4 cup lightly steamed asparagus tips with 1 tsp olive oil, 1 tsp reduced-calorie salad dressing and 3 tsp Dijon mustard. Top with 3 oz cooked sirloin tip and 1 oz crumbled feta. Serve with 1 small whole-grain roll. 478 calories

BLT With Romaine Salad Toast 2 slices reduced-calorie whole-wheat bread; spread with 2 tsp light mayo. Top with 2 slices cooked turkey bacon, 2 1/2 oz cooked turkey breast, 3 slices tomato and 2 lettuce leaves. Toss 2 cups romaine with 2 tbsp reduced-calorie dressing, 1/2 sliced pear and 3 tbsp grated Parmesan. 509 calories

Vegetable Chili With Chips Heat 1 cup prepared vegetarian chili, adding 1/4 cup chopped onion and 1 cup diced green pepper as it cooks. Top with 1/3 cup shredded lowfat cheddar and serve with 12 corn chips (such as Guiltless Gourmet). Enjoy with a side dish of 2 cups steamed broccoli drizzled with 1 1/2 tsp olive oil. 510 calories


Dinner:

Eating protein in the evening helps you feel full so you can resist that midnight snack.

Pasta With Shrimp and Veggies Prepare 1 cup cooked whole-wheat pasta. Sauté 1 chopped garlic clove in 1 tbsp olive oil over medium heat for 1 minute. Add 7 raw shrimp, 1 cup chopped broccoli, 3/4 cup diced tomatoes and 3/4 cup snow peas. Sauté until shrimp is cooked through (about 3 minutes) and toss with pasta. Sprinkle with lemon juice. 514 calories

Grilled Salmon With Rice Prepare 1 cup cooked wild rice. Coat both sides of a 4-oz wild salmon fillet with olive oil cooking spray and grill 10 minutes over medium heat, turning once. Serve with dill sauce (1 tbsp fresh chopped dill with 2 tbsp nonfat plain yogurt). Serve salmon and rice with 1 cup each of steamed butternut squash and cauliflower, with 1 tbsp light trans-fat-free margarine spread for flavor. 567 calories

Beef Teriyaki Stir-fry Prepare 2/3 cup cooked brown rice. Sauté 1 chopped garlic clove in 1 tbsp canola oil in a medium pan until golden brown (about 1 minute). Add 2 tbsp low-sodium teriyaki sauce, 2 oz beef broth, 1/2 cup julienned carrots, 1/2 cup sliced mushrooms, 1/2 cup broccoli and 1/2 cup green beans; cook 4 to 5 minutes. Add 3 oz cooked sliced sirloin tip and cook 2 minutes. Serve with rice. 518 calories

Chicken Fajitas Sauté 1/4 cup sliced onion in 3/4 tbsp canola oil in a small skillet until golden; add 2 cups chopped bell peppers; cook until tender. Divide 5 oz cooked skinless chicken breasts between two 6-inch whole-wheat tortillas. Top each with half of veggies, prepared salsa and 2 tsp lowfat plain yogurt. Fold closed. 560 calories

Apple-Spice Pork Heat oven to 325°. Combine 1/4 cup unsweetened applesauce, 2 tsp Dijon mustard, 1/2 tsp thyme. Coat 5 oz pork tenderloin with mixture; sprinkle with 1 tbsp breadcrumbs. Roast in a baking pan until internal temperature reaches 160°, 15 to 20 minutes. Enjoy with 2/3 cup cooked whole-wheat couscous and 4 cups Swiss chard sautéed in 1 tbsp olive oil and garlic. 538 calories


Snacks:

Indulging makes you less inclined to binge. So savor a small portion each day of your fave goody, be it cheese or chocolate, rather than having a giant helping. Or use the dessert options below as part of your daily mix-and-match meals. Satisfy those cravings!
Sweet

5 Archway Ginger Snaps 150 calories
1/2 cup Breyer/Dreyer's Double Churn Light vanilla, Neapolitan or coffee ice cream topped with 2 tsp sprinkles 138 calories
14 Chips Ahoy Mini Chocolate Chip Cookies 150 calories
4 oz Dannon La Crème yogurt (any flavor) 140 calories
3 Dove Dark Chocolate Miniatures 126 calories
3/4 cup fruit sorbet 138 calories
2 glazed chocolate cake (150 calories) or 3 jelly-filled (144 calories) Dunkin' Donuts Munchkins
17 gummi bears (148 calories) or 4 Twizzlers (160 calories)
1 Healthy Choice Caramel Swirl Ice Cream Sandwich 150 calories
4 oz Kozy Shack Original Rice Pudding 130 calories
1/2 cup lowfat frozen yogurt 160 calories
11 Peanut M&M's (143 calories) or 31 plain M&M's (140 calories)
3 Reese's Peanut Butter Cup Miniatures 126 calories
16 oz Starbucks Cinnamon Dolce Frappuccino Light 140 calories
7 pieces Starburst Fruit Chews 140 calories
1 Skinny Cow Chocolate, Mint or Strawberry Ice Cream Sandwich 140 calories
2 Snickers Fun Size bars 160 calories
Savory

3 cups air-popped popcorn sprinkled with 2 tbsp grated Parmesan 136 calories
1 oz Baked Lays (11 chips) with 1 tbsp onion dip 140 calories
1 pack Doritos Nacho Cheese 100 Calorie Mini Bites with 2 tbsp reduced-calorie dip 160 calories
12 oz light beer (such as Amstel Light) 103 calories
1 small pear with 1/2 oz Brie 133 calories
1 oz pepper Jack with 2 whole-wheat crackers 170 calories
6 oz red or white wine 147 calories
26 Rold Gold Cheddar Tiny Twists 143 calories
24 Snyder's Snaps Pretzels 120 calories
4 oz wine with 1 oz lowfat cheddar 147 calories


Healthy Fats:

Choose 2 daily. Monounsaturated and polyunsaturated fats add flavor to food; plus, eating them may reduce your risk for heart disease.

1 tbsp canola, olive or vegetable oil 120 calories
3 tbsp reduced-fat salad dressing 114 calories
1 tbsp peanut butter 96 calories
3 tbsp slivered almonds 117 calories
2 tbsp hulled sunflower seeds 104 calories
2 tbsp chopped walnuts 98 calories
2 tbsp light, trans-fat-free margarine spread 95 calories
2 tbsp light mayonnaise 97 calories
1/3 small avocado 106 calories

These are the cheat sheets I made for myself.. copying the one in the magazine!

Click on them to enlarge and print if you want to...
ALl you have to do is mark off the box once you have eaten that food... simple Huh

Small One to print and travel with...

Large one... I plan on Laminating and putting on my fridge!

New Carbs Article

The Truth About Carbohydrates

Not all Carbs are Created Equal

-- By Becky Hand, Licensed & Registered Dietitian

It’s true. A carbohydrate-rich diet can inflate appetite and girth. Low-carb diets do promote short-term weight loss, but are accompanied by some severe dangers. So what should you do? The truth is, you can have your carbs and eat them too—you just have to know how to choose them.

The Truth about Carbohydrates

• Carbohydrates are the body's ideal fuel for most functions. They supply the body with the energy needed for the muscles, brain and central nervous system. In fact, the human brain depends exclusively on carbohydrates for its energy.
• Carbohydrates are found in fruits, vegetables, beans, dairy products, foods made from grain products, and sweeteners such as sugar, honey, molasses, and corn syrup.
• The body converts digestible (non-fiber) carbohydrates into glucose, which our cells use as fuel. Some carbs (simple) break down quickly into glucose while others (complex) are slowly broken down and enter the bloodstream more gradually.
• During digestion, all carbohydrates are broken down into glucose before they can enter the bloodstream where insulin helps the glucose enter the body’s cells. Some glucose is stored as glycogen in the liver and muscles for future use, like fueling a workout. If there is extra glucose, the body will store it as fat.

All carbohydrates are not created equal.
There are basically three types of carbohydrates:

1. Simple carbohydrates are composed of 1 or 2 sugar units that are broken down and digested quickly.
   
   Recent research has shown that certain simple carbohydrate foods can cause extreme surges in blood sugar levels, which also increases insulin release. This can elevate appetite and the risk of excess fat storage.
   
   
2. Complex carbohydrates (also referred to as starch) are made up of many sugar units and are found in both natural (brown rice) and refined (white bread) form. They are structurally more complex and take longer to be broken down and digested.
   
   Complex carbohydrate foods have been shown to enter the blood stream gradually and trigger only a moderate rise in insulin levels, which stabilizes appetite and results in fewer carbohydrates that are stored as fat. Unrefined or ‘whole grain’ carbohydrates found in products like brown rice, whole wheat pasta and bran cereals are digested slowly. They contain vitamins, minerals and fiber which promote health. Fiber and nutrient-rich vegetables, fruits and beans which are carbohydrates also have many important functions for the body and are important for good health.
   
   
3. Indigestible carbohydrates are also called fiber. The body is unable to breakdown fiber into small enough units for absorption. It is therefore not an energy source for the body but does promote health in many other ways.

Simple carbs, complex carbs, and fiber are found in many foods. Some provide important nutrients that promote health while others simply provide calories that promote girth.

• Sugar, syrup, candy, honey, jams, jelly, molasses, and soft drinks contain simple carbohydrates and little if any nutrients.
• Fruits contain primarily simple carbohydrate but also valuable vitamins, minerals, fiber, and water.
• Vegetables contain varying amounts of simple and complex carbohydrates, vitamins, minerals, fiber, and water.
• Legumes such as beans, peas, lentils and soybeans contain complex carbohydrates, fiber, vitamins, minerals, and protein.
• Milk products contain simple carbohydrates along with protein, calcium and other nutrients.
• Grain products contain complex carbohydrates, fiber, vitamins, minerals, and protein. The amounts vary depending on the type of grain used and the amount of processing. Selecting whole grain options whenever possible is recommended.

What You Should Know About Low-Carbohydrate Diets
Following an extremely low-carbohydrate diet is disastrous, dangerous, and above all—boring! Carbohydrates are NOT the enemy. Including the appropriate amounts and types of carbohydrate-rich foods in your diet is essential for long-term health and weight loss/maintenance.

The Body’s Immediate Reaction to Very Low Carbohydrate Diets
When there is a severe deficit of carbohydrates, the body has several immediate reactions:

• With no glucose available for energy, the body starts using protein from food for energy. Therefore this protein is no longer available for more important functions, such as making new cells, tissues, enzymes, hormones, and antibodies and the regulation of fluid balance.
• When carbohydrates are lacking, the body cannot burn fat in the correct way. Normally carbs combine with fat fragments to be used as energy. When carbs are not available, there is an incomplete breakdown of fat that produces a by-product called ketones. These ketones accumulate in the blood and in the urine causing ketosis, which is an abnormal state. Ketosis does cause a decrease in appetite because it's one of the body's protection mechanisms. It's an advantage to someone in a famine (which the body thinks it's experiencing) to lack an appetite because the search for food would be a waste of time and additional energy.
• Due to the lack of energy and the accumulation of ketones, low-carb diets are often accompanied by nausea, headaches, dizziness, fatigue, bad breath, and dehydration.
• Because of dehydration and a lack of fiber, constipation can result.
• Exercise and fitness performance is reduced on a low-carb diet. Do not be surprised if your energy level is so low that you cannot make it through your normal workout routine.

The Long-Term Effects of Low Carbohydrate Diets
When you severely restrict carbohydrates, your consumption of protein and fat increases, which has several long-term effects:

• The risk of many cancers increases when fruits, vegetables, whole grain products, and beans are eliminated from the diet.
• Protein foods are also high in purines, which are broken down into uric acid. Elevated levels of uric acid in the blood may lead to needle-like uric acid crystals in joints, causing gout.
• Kidney stones are more likely to form on high protein, ketosis-producing diets.
• Over time, high protein diets can cause a loss of calcium and lead to osteoporosis.
• The risk of heart disease is greatly increased on a low-carb diet that is high in protein, cholesterol, fat, and saturated fat. A temporary reduction in cholesterol levels may be experienced, but this is common with any weight loss.

The Million Dollar Question
How do you include carbohydrates in you diet in a safe, effective, and controlled way? The “Please KISS Me” (Please Keep It So Simple for Me) plan for carbohydrate control is a wonderful tool that only contains 3 simple rules:

RULE 1: Include the following in your diet:

• Fruits: 2-4 servings daily
• Vegetables: 3-5 servings daily
• Whole grain breads, muffins, bagels, rolls, pasta, noodles, crackers, cereal, and brown rice: 6-11 servings daily
• Legumes, beans and peas: 1-2 servings daily
• Low-fat and non-fat dairy products: 3 servings daily

RULE 2: Limit the following to less than 2 servings daily:

• Fruit Juice
• Refined and processed white flour products (bread, muffins, bagels, rolls, pasta, noodles, crackers, cereal)
• White rice
• French fries
• Fried vegetables

RULE 3: Eliminate the following from your diet or eat only on occasion:

• Sugary desserts, cookies, cakes, pies, candies
• Doughnuts and pastries
• Chips, cola and carbonated beverages
• Sugar, honey, syrup, jam, jelly, molasses

That’s it! A simple, effective carbohydrate-controlling plan that, when combined with your SparkDiet, allows you to reap the countless benefits of complex carbohydrates and fiber while enhancing your health and maintaining a healthy weight. The long term result will be a healthy you!

5 1/2 "

See that number???
Thats the number of inches that cam off my waist and my gut...
so a total of 11 inches!
Plus 2 off my hips, 2 off my thighs, 3/4 off my calf and upper arm.
For a grand total of: 15 3/4 inches off my body since I started weight watchers & south beach!
WOW!
How awesome!!!!

How is everyone doing with their diets?

Hi There!

I have done so good on my diet! I am super proud of myself!
I have not gained an ounce and actually when I got on the scale this morning I have lost .5
Not to shabby!
I have still been super cautious on my carbs, so I only eat them during the first half of the day...
Fruit on the other hand has been a HUGE HIT!

I have fallen in love with fruit!
I have an apple a day, some grapes, blueberries, strawberries... anything fruity!
YUMMMMMY!

I see my nutritionist again on Tuesday so I will keep yah posted!

South Beach Phase 2 food list...

Foods you can reintroduce
to your diet

BEEF
All hot dogs (beef, pork, poultry, soy) can be enjoyed occasionally (once a week) if they are at least 97% fat free (3-6 g of fat per serving)


FRUIT (Start with one daily serving, gradually increase to 3 total servings daily)
Apples - 1 small or 5 dried rings
Apricots - 4 fresh or 7 dried
Banana—1 medium (4 oz.)
Berries, all - 3/4 cup
Cactus Pear Fruit (Prickly Pear)—1
Cantaloupe - 1/4, or 1 cup diced
Cherries - 12
Grapefruit - 1/2
Grapes - 15
Kiwifruit - 1
Mangoes - 1/2 medium (4 oz.)
Oranges - 1 medium
Papaya - 1 small (4 oz.)
Peaches - 1 medium
Pears - 1 medium
Plums - 2
Prunes - 4
Tangerines - 2


MILK/DAIRY
(2-3 cups allowed daily, including yogurt)
Yogurt
4 oz. per day (artificially sweetened low-fat or nonfat flavored yogurt; avoid varieties that contain high-fructose corn syrup)


WHOLE GRAINS AND STARCHY VEGETABLES
Start with one serving daily, gradually increasing to up to three or four servings daily. Unless otherwise stated, choose wholegrain products that have 3 g or more of fiber per serving.
Bagels, small, whole grain - 1/2 (1 oz.)
Barley - 1/2 cup cooked
Bread - 1 slice (1 oz.)
homemade breads made
with whole grains
(buckwheat, whole wheat,
spelt, whole oats, bran, rye)
multigrain
oat and bran
rye
sprouted grain
whole wheat
Buckwheat - 1/2 cup cooked
Calabaza - 3/4 cup
(considered a starchy vegetable; count as a starch/grain serving)
Cassava - 1/4 cup
(considered a starchy vegetable; count as a starch/grain serving)
Cereal
Hot - (choose whole-grain and slow-cooking varieties, not instant)
Cereal Cold - (choose low-sugar with 5 g or more of fiber per serving)
Couscous, whole-wheat or Israeli - 1/2 cup cooked
Crackers, whole grain with 3 grams of fiber or more per ounce and no trans fats
English muffins, whole grain - 1/2, or 1 oz.
(most contain 2.5 grams of fiber per half a muffin—varieties varieties with 3 grams of fiber are the best choice.)
Farro - 1/2 cup cooked
Green Peas - 1/2 cup
(considered a starchy vegetable; count as a starch/grain serving)
Muffins, bran - 1 small, homemade
sugar-free (no raisins)
Pasta
Whole wheat - 1/2 cup cooked (3 grams of fiber or more per 1/2 cup)
Soy - 1/2 cup cooked (3 grams of fiber or more per 1/2 cup)
Pita - 1/2, or 1 oz.
stone-ground
whole wheat
(most contain 2.5 grams of fiber—varieties with 3 grams of fiber are the best choice.)
Popcorn, 3 cups popped
Air popped
Microwave, plain, no trans fats
Cooked stove-top with canola oil
Potato, sweet, 1 small
(considered a starchy vegetable; count as a starch/grain serving)
Pumpkin - 3/4 cup
(considered a starchy vegetable; count as a starch/grain serving)
Quinoa, 1/2 cup cooked
Rice - 1/2 cup cooked
basmati
brown, regular, converted, or parboiled
wild
Rice noodles - 1/2 cup cooked
Soba noodles - 3/4 cup cooked
Taro - 1/3 cup
(considered a starchy vegetable; count as a starch/grain serving)
Tortillas, 100% whole grain, 3 grams of fiber or more per ounce, no trans fats - 1 small
Winter squash - 3/4 cup
(considered a starchy vegetable; count as a starch/grain serving)
Yams, 1 small
(considered a starchy vegetable; count as a starch/grain serving)


VEGETABLES
Carrots —1/2 cup
Peas, green —1/2 cup


OCCASIONAL TREATS
Chocolate (limited)
bittersweet dark
semisweet dark


SWEET TREATS
Pudding, fat-free and sugar-free (1 serving per day)


BEVERAGES
Wine (1 - 2 glasses daily with or after meals)

Foods to avoid or eat rarely

STARCHES AND BREADS
Bagel, refined wheat
Bread
refined wheat
white
Cookies
Cornflakes
Matzo (exception: whole wheat varieties, which are allowed)
Pasta, white flour
Potatoes
baked, white
instant
Rice cakes
Rice
white
jasmine
sticky
Rolls, dinner


VEGETABLES
Beets
Corn
Potatoes, white


FRUIT
Canned fruit, in heavy syrup
Fruit juice
Pineapple
Raisins
Watermelon


MISCELLANEOUS
Honey
Ice cream
Jam

All Done!

Wow! I lost exactly 10 lbs on phase 1 of the South Beach Diet!

Thats awesome!

Today I start a modified Phase 2... more from what my nutritionist told me to eat,but very VERY similar to Phase 2...
This morning I ate Oat Bran with a bit of Splenda, a Tbsp of Milled Flaxseed and some strawberries!
It was like HEAVEN getting to eat fruit again!

I am a bit nervous about weight gain, but I am sure it will stabilize like it should!

I'll keep yah posted!

Its great to have a support group!

These women are the reason I get up and work out every day!
This is only about 1/3 of the strollerfit women in the group!
I love everyone of these girls and their kiddos.. We all help each other workout, diet and just with life!
I have never been a part of a group this wonderful!
If you struggle with working out, I would suggest joining a group like Strollerfit!
It changed my life!

www.strollerfit.com

There are a few more pics of the group on my blog...
My Splatter Painted Life

Almost done with Phase 1!

Today was a great day!
I hit 10.5 lbs lost... YAY!
and fit really well in my "never thought I could wear" jeans!
I have to buy all new workout clothes because even my sports bras are to big now!
I am so excited!

Weekend update

I went to a Halloween party and did not drink...
Holy cow I am dedicated!
GO ME!
After accomplishing last night I realized that anything is possible!
I was more proud of myself for not giving into temptation last night then I have been during this whole process!

Checkin' In!

Today is day 8 of my South Beach Phase 1
Even though I hate not being able to eat what I would like ALL THE TIME, I have come to a point in this diet that I really have to force myself to eat. I do not crave anything but Diet Dr. Pepper and I can have 2 a day :-)
I have become one with celery and anything that you can put on it from hummus, tuna, peanut butter, ect...
I have never been a huge meat eater but last night we have Salmon with a lemon and Dill rub on it and it was pretty tasty!
Gotta give it to my hubby he is an amazing griller!
I do catch myself having a drop in blood sugar about 3-4 in the afternoon and that is when I have a 1/2 spoon full of PB and it helps a TON!
I signed up on the South Beach website and it has a ton of recipes and tips that help my indecisive mind pick something to eat!
I would suggest it to anyone doing this diet... (Steph, heheheee)

I have to give a HUGE shout of the my blogging bud Stephanie.. She has started South Beach and has had great results also! YAY STEPH!
Go check her out... A Little Bit of Sugar & a Whole Lotta Spice!

I am down 9.5lbs in 8 days... thats amazing!
I also can see a huge difference in my tummy area!
I am so proud of myself!

Sb... 1 week down 1 week to go on Phase 1

Since my nutritionist wanted me to stay on the South Beach phase 1 .. I have and done pretty well at it!
I have a new favorite food that I could eat at every meal and I wanted to share it!

~Take a can (or 2) or Tuna or Chicken in a can. I have done both!
~Mix it with light or fat free mayo or miracle whip to your liking...(I use about 1Tbsp for 1 can)
~Mix in about a teaspoon or 2 of feta cheese... regular or flavored!
~Add spices to taste... My buddy Greg made me some homemade spices he calls Vampire Killer... I put that in there, it has like 3 different peppers, garlic, and thats about it! It is a little spicy but I like it!
~Then cut up some celery sticks into dipping size and dig in!
It is wonderful!
I was actually eating some as I typed this post :0)

A hint about celery that I learned from my BF... Keep in in water and it will double its lifetime!
Maybe it was a known fact, but I had no clue LOL!

BTW, I am down 8lbs! YAY!

My new info

I went to the nutritionist the morning and learned a ton of awesome things....
First of all I have never been to anyone that has the knowledge of the correct ways to eat, so this man was incredibly interesting to me!
We went over my health and blood issues and then he pulled out a list of papers and explained a ton of things to me... He taught me the "right" way to read labels for the amount of fat... taught me all about dietary fibers, the unhealthy, neutral and healthy proteins, and all about GOOD fats!

I am going to share a bit of what I learned with you guys!

How to read a label... to find out if there is too much fat in the item you are eating.

It is called the Fat Test and this is what you do:

Total Fat... on the label it is the first thing under the calories.
this label has 2g of Fat /serving

Multiply that number by 30
this answer =60

The answer you get (60) should be equal to or less than the calories...
This item has 110 calories so we can for sure eat this product! because 60 is less than 110... make sense? If oyu want to know more about this... email me!

Dietary Fibers:

Soluble Fibers are the best ones for me and my issues! They help normalize your blood and lwer cholesterol.

They include : apples, apricots, black & blu berries, kiwi, nectarines, oranges, pears, raspberries, strawberries, oat bran, oatmeal, all bran, dried apricots, prunes, figs, beans or peas, brown rice, winter squash and yams. then these are 4 veggies that have low calories and some fiber: brocoli, carrots, spinach and brussel sprouts.

Here is a link to read about Fibers... Fiber 101 Soluble & Insoluble


Proteins:

He taught me that meat should not be considered "good" and "bad" that it really needs to be placed in 3 categories... dangerous, neutral and healthy.

~Dangerous proteins include: Filet's, high fat cut meats, and all fried items
~Neutral proteins include: chicken, turkey, pork, lean ground beef, (all without skin)
~Healthy proteins include: fish, shell fish, all nutt butters, and soy products.

He focused a ton on fish products...
Fish is high in omega 3 fatty acids and are awesome for a well balanced diet!

There is though a risk of getting to much mercury when eating a lot of fish so he did give me a list :
Let me share it with you!

Best choices for fish:
anchovies, mackerels (excet King), oysters (fully cooked), Salmon (farmed or wild), sardines, striped bass (farmed), sturgeon (farmed), shrimp, trout (rainbow, farmed) tuna (canned, light, yellow) and caviar.

Fish to eat 1 time a week:
herring, mahi-mahi, tuna(canned, white), crab, lobster(rock, spiny), cod (Atlantic)

Fish to eat 1 time a month:
Halibut (pacific, atlantic), pollack, bluefish, sea bass (wild), tuna (steaks), lobster (maine, northern, american), grouper, marlin, orange roughy, snapper(red)

Fish to be avoided:
Mackerel (king), sharks, swordfish, titlefish, bluefin tuna

And this is a list of alternative Omega 3 Fatty acid foods:
Egglands Best & Pilgram Pride eggs ( you can eat the yolk)
Milled Flax Seeds

Good Fats:

The good fats provide valuable vitamins and minerals!
here is a list:
almonds( 6), avocado (2 Tbsp), cashews (6 nuts) , flaxseed ( 2Tbsp milled), olives (8-10), peanuts (10 nuts), pumpkin seeds (1Tbsp), sesame seeds(1Tbsp), sunflower seeds (1Tbsp) and walnuts (4 halves)

Oils:
~Healhty Oils: Canola, Olive, Peanut, Anova

~Condiments: Smart Balance (do the fat test!)

~Oils to AVOID!
Anything starting with Palm..., coconut, cotton seed, and of course hydrogenated

~Neutral Oils: Soy, rapeseed, sunflower seed ect...


So My homework was to go through this list and clean out my cabinets of food that does not fit the fat test or apply to the other lists! Then shop to fill the cabinets back up with the good stuff!
I will see him again in 2 weeks to work on the amount of food intake!

I am so optimistic right now and excited to fix my blood :)

I hope this info helped some of you guys! Thanks for the support and love!
Please email if you want to know more or have any questions!
xoxox
Lindsay

Sb... days 2 & 3

Well this diet is going way better then I thought it would!
I have lost a total of 5.5 lbs in 2 1/2 days!!! YAH!
I have found some super yummy things to eat....
My new fav is a Greek Salad!
Romaine lettuce, feta cheese (fat free), cherry tomatoes, red onions, grilled chicken, olives if you like them.. I don't really.
It is totally Sb friendly and so yummy!

I am still battling the carb withdraw, but everyday is better then the one before!
I am seeing a dietitian on Monday at 9am...
I will be posting the info I get from them! I am so excited!

Let me know about ya'lls diets! Any motivating stories!
Thanks for your support!
HUGS

SB weight loss report

I LOST 2 LBS MY FIRST NIGHT!!!!


WOOOHOOOOO

Day 1 of SB

IKKY, I hate this diet!
Well, I don't HATE it but I am hating the carb withdrawals I am going through!

Today was rough.... Rougher then I thought it would be!

I was not prepared for breakfast... I had no clue what to eat!
So I stuck with yogurt.... not the best compared to what I ate yesterday morning...
Yummy Waffles with Travie!

Lunch was easier, My sweet Momma had made me some SB friendly Veggie soup.
YUMSVILLE!
And some kick-ass homemade green beans!
The best ever!

Then this afternoon one of my most favorite friends brought me some Homemade Tomato soup and celery!
I tell yah what this girl... she is amazing!
She is taking on the SB challenge with me, helping me with food, brought me YUMMY soup and is just amazing!

Man, do I have some GREAT buddies!