Same as week 2/3 with 0 to 2 servings of low or non-fat cheese per day. This includes yogurt and cottage cheese.
Hard Cheese
Serving size is 1oz.
Hard cheese must be less than 6g of fat per oz. I know wat you're thinking. That any cheese that's light, sucks. And you're right about that, with just a few exceptions.
Babe Bell lite
Laughing Cow lite
Light Irish Cheddar
- All found at Trader Joe's.
The Irish Cheddar is amazingly good with apple slices (but you don't get fruits until week 5).
Other Dairy
Serving size for non-fat Greek Yogurt (Fage) is 1 cup, for non/low fat cottage cheese is 1/2 cup.
Fage is also amazing to dip apples into or dolloped over berries. Delish!
When eating cheeses you need to decrease the amount of protein you're eating as your main course.
Your day now looks something like this:
1100 to 1400 calories
30 to 45g fat
1 to 4 shakes
10 to 16oz protein (don't forget to count your cheese as a protein)
4 to 10 servings of vegetables
0 to 2 servings of cheese
4 servings berries (In your shakes or with a protein)
Saturday, May 31, 2008
Week 3
Exactly the same as week 2. My dietitian gave me the option of moving on to introduce cheeses or to stick with the simpler only veggies/protein/shake option. I stuck with simplicity.
Week 2
Same as week 1 but you get 4 servings of non starchy veggies, getting about 100 calories per day from vegetables.
1 serving = 1/2 cup cooked or raw or 1 cup leafy greens raw.
You can use salad dressing and sauces as a fat only if you have a very lean protein, but they must conform to these restrictions:
(<5g sugar, <5g fat, <400mg sodium/per serving)
1 serving = 1/2 cup cooked or raw or 1 cup leafy greens raw.
You can use salad dressing and sauces as a fat only if you have a very lean protein, but they must conform to these restrictions:
(<5g sugar, <5g fat, <400mg sodium/per serving)
Saturday, May 24, 2008
5 weeks of protein shakes - Week 1
The program started on April 17, so this past Thursday was officially our 5 week mark. I'll recap the last five weeks as I haven't been good about posting.
Calories per day - 1200 to 1400
Fat per day - 32 to 45
No simple carbs - berries only
Week 1
Nutrition
Breakfast - Protein shake with 1/2 C berries and 1 T of peanut butter (may favorite part of course).
Morning Snack - Protein shake with 1/2 C berries
Lunch - 5 oz of very lean or lean protein, protein shake with 1/2 C berries
Dinner - 5 oz of very lean or lean protein, protein shake with 1/2 C berries
64 oz. of H2O per day.
That's it! So limited, almost seems like you'd starve, but the weird thing is that you don't. You're actually incredibly full and I had a very hard time finishing my shakes each day. On the second day of the diet, I had a major, knock-you-off-your-feet headache, which they (the program docs) attributed to sugar detox. I believe it. There's no doubt in my mind that I've been addicted to sugar and bad carbs, no doubt. Oh and another thing about this diet...no cravings. With the exception of wine. I miss it like nothing else.
Workout
Let me start by saying I love my trainer...love him! Matt is the best and we instantly clicked from the first time we met. He reminds me so much of my cousin Brett. We have three appointments a week. Tues, Thurs, Sat, for an hour each. In addition to seeing Matt, I also go to the gym an additional two days a week for cardio. Not gonna lie, week one was hell. I have a fobia of gyms as I'm sure many people do. I've been a member of one gym or another for much of my life, but prior to this program, could count on my fingers and toes how many times I went. I hate gyms. I hate the people that go to gyms. I hate the smell, the sounds, the air. Yuck...disgusting, really.
The first day was full of "I can't do this" and "I can't do that's". He got me on the elliptical for the first time, damn that thing was awkward. I could barely do 10 minutes on level one at a speed of 3. Oh lordy! We also did some floor exercises. Leg raises. Oh, the leg raises. You lay on your back with your legs streached out in front of you, feet together. Now lift your legs without bending you knees keeping your feet together. REALLY!?!? I couldn't do ONE. I absolutely could not get my legs off the ground. No doubt the c-section I had last year contributed to my struggle, but man oh man! Dear Matt was so upbeat and positive the whole time and was probably shocked at the shape I was in, or maybe not. It was bad. I went home that night and set a goal of never saying "I can't do it". That's it, that's all, pretty simple and something I could stick to. I couldn't come up with any physical goals, since I had no idea what my body could or couldn't do at this point. So I stuck with the goal of a good attitude and it's paid off so far.
Calories per day - 1200 to 1400
Fat per day - 32 to 45
No simple carbs - berries only
Week 1
Nutrition
Breakfast - Protein shake with 1/2 C berries and 1 T of peanut butter (may favorite part of course).
Morning Snack - Protein shake with 1/2 C berries
Lunch - 5 oz of very lean or lean protein, protein shake with 1/2 C berries
Dinner - 5 oz of very lean or lean protein, protein shake with 1/2 C berries
64 oz. of H2O per day.
That's it! So limited, almost seems like you'd starve, but the weird thing is that you don't. You're actually incredibly full and I had a very hard time finishing my shakes each day. On the second day of the diet, I had a major, knock-you-off-your-feet headache, which they (the program docs) attributed to sugar detox. I believe it. There's no doubt in my mind that I've been addicted to sugar and bad carbs, no doubt. Oh and another thing about this diet...no cravings. With the exception of wine. I miss it like nothing else.
Workout
Let me start by saying I love my trainer...love him! Matt is the best and we instantly clicked from the first time we met. He reminds me so much of my cousin Brett. We have three appointments a week. Tues, Thurs, Sat, for an hour each. In addition to seeing Matt, I also go to the gym an additional two days a week for cardio. Not gonna lie, week one was hell. I have a fobia of gyms as I'm sure many people do. I've been a member of one gym or another for much of my life, but prior to this program, could count on my fingers and toes how many times I went. I hate gyms. I hate the people that go to gyms. I hate the smell, the sounds, the air. Yuck...disgusting, really.
The first day was full of "I can't do this" and "I can't do that's". He got me on the elliptical for the first time, damn that thing was awkward. I could barely do 10 minutes on level one at a speed of 3. Oh lordy! We also did some floor exercises. Leg raises. Oh, the leg raises. You lay on your back with your legs streached out in front of you, feet together. Now lift your legs without bending you knees keeping your feet together. REALLY!?!? I couldn't do ONE. I absolutely could not get my legs off the ground. No doubt the c-section I had last year contributed to my struggle, but man oh man! Dear Matt was so upbeat and positive the whole time and was probably shocked at the shape I was in, or maybe not. It was bad. I went home that night and set a goal of never saying "I can't do it". That's it, that's all, pretty simple and something I could stick to. I couldn't come up with any physical goals, since I had no idea what my body could or couldn't do at this point. So I stuck with the goal of a good attitude and it's paid off so far.
Sunday, May 11, 2008
Happy Mother's Day to Me
I didn't mean to do it. I told myself I wouldn't. But I did. Tears on Mother's Day. I've had two Mother's Day's in my life and I've cried on both...and not happy tears either. Last year I can't even really remember the issue. Doing dishes and laundry possibly? No plans were made for me, I remember this one for sure. My present was incredible and possibly one of the best gifts I've ever received, my Nikon D80 camera. I remember it ending well but the start of it was a huge bust.
This year, even before the day started, at 8:00pm the night before, I was told "I don't have any plans for you for tomorrow". ERK! WHAT?! I was not a happy Mama. We were driving home from KC's parents house after a lovely afternoon to celebrate Mother's Day with him mom, on the ferry heading home. I spoke not one word the entire ferry ride. My first words to him on the subject were about half an hour after we arrived in Seattle and this is what I said. "I'm sad and disappointed and I can't believe you've done this again, made me cry for a second year in a row because you've made no plans, haven't gotten me a gift and didn't even think to get me a card". KC reminded me that he DID give me a gift last year and I've told him about 10 times since that it was the best damn gift ever. "Oh ya, sorry I forgot. Well, that doesn't take away from the fact that you've completely dropped the ball this year." He told me that wasn't true and he felt bad. I felt bad too.
Things blow over pretty quickly with us. It's one of the many reasons why we work. We laugh a lot, especially if we've had an argument or disagreement. It's hard to stay mad at KC as he's incredibly sweet and charming. So, needless to say it didn't take very long for us to make up and for him to start doing the dishes (our 1927 home has no dishwasher). After he was done, he asked me if I wanted to open up my gift. What? You really did get me something? Feeling like such crap now, really. What a boob I am. Of course I said yes because I have nil for patience. I closed my eyes and opened them to a nice Nordstrom box. Inside were a beautiful pair of Kate Spade 'Celeste' sunglasses.
This year, even before the day started, at 8:00pm the night before, I was told "I don't have any plans for you for tomorrow". ERK! WHAT?! I was not a happy Mama. We were driving home from KC's parents house after a lovely afternoon to celebrate Mother's Day with him mom, on the ferry heading home. I spoke not one word the entire ferry ride. My first words to him on the subject were about half an hour after we arrived in Seattle and this is what I said. "I'm sad and disappointed and I can't believe you've done this again, made me cry for a second year in a row because you've made no plans, haven't gotten me a gift and didn't even think to get me a card". KC reminded me that he DID give me a gift last year and I've told him about 10 times since that it was the best damn gift ever. "Oh ya, sorry I forgot. Well, that doesn't take away from the fact that you've completely dropped the ball this year." He told me that wasn't true and he felt bad. I felt bad too.
Things blow over pretty quickly with us. It's one of the many reasons why we work. We laugh a lot, especially if we've had an argument or disagreement. It's hard to stay mad at KC as he's incredibly sweet and charming. So, needless to say it didn't take very long for us to make up and for him to start doing the dishes (our 1927 home has no dishwasher). After he was done, he asked me if I wanted to open up my gift. What? You really did get me something? Feeling like such crap now, really. What a boob I am. Of course I said yes because I have nil for patience. I closed my eyes and opened them to a nice Nordstrom box. Inside were a beautiful pair of Kate Spade 'Celeste' sunglasses.
They make my nose look a little big and KC agreed. So I'm going today to exchange them for these 'Rae' glasses: 
Subscribe to:
Posts (Atom)