Lunch on a Phase 3 Day.

One of the things I like about this eating plan is that I can have a lot of my favorite foods.  Almost all protein sources are included in each phase.  Phase 1 lets me enjoy as much fruit as I can handle and grains along with my protein and veggies for dinner.  Phase 2 lets me eat beef.....I love beef....grilled steaks with a big salad makes my heart sing.  And Phase 3....well, phase 3 lets me eat almost anything except processed foods.

One of the things I don't like about this eating plan is that while I can have all the foods I love....I can't necessarily have them together.  No sweet potato with that steak in phase 2.  No grains with my lunch on phase 3.  Sandwiches are a thing of the past evidently, although I did make an open face beef sandwich for lunch one day using leftover Sirloin Tip Roast and smothered in True Made Foods ketchup.  It was delicious!

So mostly I don't struggle with what to eat but I struggle with when to eat it.  For lunch today I decided to make a Phase 3 friendly egg salad.  But I wanted to have a grain with my Pork Chop Suey tonight (allowed but with coconut aminos instead of soy sauce) so that meant no bread for my egg salad.  I decided to have it on mixed greens instead and it was delicious.....I can honestly say that I didn't miss the bread at all.  The recipe I am sharing is for those on Phase 3 with more than 20 lbs to lose.  If you have less than 20 lbs to lose you would use only 1 egg.

Phase 3 Egg Salad

1 1/2 hard boiled eggs, diced
1 stalk celery, diced
2 T. sweet onion, diced
2 garlic dill spears, diced
3 T. safflower oil mayonnaise
salt and pepper to taste
Mixed Greens

Combine the eggs, celery, onion, pickle and mayonnaise. Taste and season with sea salt and freshly ground pepper.  Serve on a bed of mixed greens.  Print Recipe

Almost halfway there.

I have nearly completed 2 full weeks of this eating plan.  It has been enlightening in many ways.

Here are the things I have noticed:

• I have not had heartburn, not one time, since I started this plan
• I had headaches the first week, but none the past week.
• It is a lot less expensive to eat out when you don't have drinks with dinner.
• You don't have to be hungry to eat. In fact, I think I have only been hungry 2 or 3 times this past 2 weeks.
• You don't have to have potatoes, pasta or rice with every meal.  Yes, it was a good way for our mothers to make a little meat and veggies go farther and feed a family but I am only feeding myself now.
• I don't miss coffee.  I miss alcohol a little.  I really, really, really miss pizza.  It is becoming an obsession.
• I can eat as soon as I awaken, regardless of how long I thought I couldn't.
• Rice milk is pretty good.
• The last fat stored appears to be the first to leave.  One of the reasons I started this eating plan was because I had gotten fat on my upper chest.  I would awaken during the night feeling like I couldn't breath because the fat was heavy on my neck.  It is gone.  I am sleeping much less fitfully now.  My fitbit shows much less restlessness and wakefulness during the night.
• You can still socialize without alcohol.
• Just because you stumble, doesn't mean you have to fall and stay down.

Monday will start my 3rd week.  Mondays and Tuesdays are hardest for me, but even they are not hard.  Last Saturday my weight was at 178 on Sunday it had dropped another 2 lbs.  Today, my weight is at 175.  My goal weight is 150 right now, then I will look at how I feel and decide if I should aim for less.  The premise of this eating plan is that if you maintain some of the habits: eating often, eating cleanly, limiting toxins such as caffeine, alcohol and processed sugars.  You will maintain your weight without thinking about it.

I am scheduled to go on vacation when this period is over.  I intend to enjoy my vacation while continuing with the habits I've learned and see how it goes.  When I am done with vacation, I will go back on the plan for another month to help me reach my final goal.  I hope you will continue with me on this journey.

Pure Food

I am reviewing this cookbook on my other blog, A Day in the Life on the Farm, today.  This book was provided by #Benbella books free of charge. Their only request was an honest opinion posted on my Life on the Farm blog.  

I provided that opinion there but I also wanted to share this with those who are following me on my Quest for Fitness because this is a wonderful and valuable asset for those who are trying to eat cleanly and healthfully.  

You can check it out at Benbella books.  It was released to the public earlier this month.

Ciao for now....hey....I'm a poet.

I stumbled but I didn't fall.....

You know how I was telling you about how easy this eating plan is?  How it is easily adaptable to eating out and eating over friend's houses?  Well....yesterday proved me wrong.  

We were down in the city. We had dropped off our granddaughter and were on the way to see a friend when we decided to stop for dinner at one of our favorite restaurants, J Baldwin's,  when we lived in the area.  Well folks, it is a very nice restaurant.  The service, as always, was impeccable.  The food, as always, was sublime. 

I started off well, ordering nothing more than water to drink.  Then I opened the menu.  Yesterday was Phase 1.  I was required to eat a protein, veggie and grain. I ordered scallops which aren't on the list for Phase 1.  I didn 't realize that until afterwards.  I also had sauteed spinach and mushrooms which are allowed but I am sure they were cooked in butter, which is not, and they contained bits of prosciutto, also not allowed.  Delicious but not on the list.  There were no grains on the menu that were on the list so I ordered steamed asparagus instead and did not have a grain with my dinner last night.  

Not a total fail but it was the first day of this diet that the scale wasn't a pound lower in the morning. 

It wasn't a pound higher either though so I am just going to enjoy the memory of those buttery, flavorful scallops and start anew today.  Phase 2 now...so it will be a bit easier.  You can get meat and veggies anywhere.

Week 2, Phase 1 brings you Turkey Chili

I was down another pound this morning.  This is just mind boggling to me.  I am sitting here eating a luscious, juicy peach as I write this.  Not because I was hungry but because it has been 3 hrs since dinner.  We went for a 2 mile walk after dinner, my water quota is met and I am feeling very good.

I have none of the symptoms I suffered the first week so it was obviously just my body detoxing from the caffeine, alcohol and sugar that it was used to getting.  Since I have started this new eating plan and decided to take better care of myself, I have been flabbergasted that 2 of my friends have been hospitalized with heart problems.  My dear friend, Miss Sue (gives you some idea of how young my children were when we became friends) had a pulmonary embolism that affected her heart.  She underwent surgery and was able to go home today.  My friend, Mary, who I met when I was in 6th grade had a heart attack this morning.  She underwent surgery to have a stent put in and is resting comfortably.  These incidents are giving me a lot of motivation to stick with this eating plan!!

Of course, it is easy if you can eat meals that you enjoy and I really enjoyed this Turkey Chili that I adapted from the recipe found in the Fast Metabolism Diet Book.  I think you will too!

Turkey Chili

adapted from The Fast Metabolism Diet

1 lb Ground Turkey Breast

1/2  of a Vidalia onion, diced

2 T. fresh parsley leaves, minced

2 garlic cloves, minced

1 T. chili powder or to taste

1/4 t. chili pepper paste or to taste

1 (15 oz) can black beans

1 (15 oz) can kidney beans (I used ranchero for a little extra zing)

1 (15 oz.) can great northern beans

1 (15 oz) can lentils

1 large zucchini, diced (about 4 cups)

4 cups chunky tomato soup, not milk based (I used 2 different brands)

1 t. seasalt or to taste

Place the turkey, onion, garlic, chili powder and chili pepper in a large, non stick skillet over med high heat.  Cook and stir until turkey is browned and onions are tender.  Remove to a slow cooker. Pour the soup into the skillet and cook over med high heat, deglazing the pan by bringing the soup to a boil and scraping up any brown bits that were stuck.  Pour over the turkey.  Rinse the beans and lentils and ad to the slowcooker along with the zucchini.  Stir to combine and cook on high heat for 4- 5 hrs or on low heat for 6-8 hrs.  Stir in salt, taste and season as needed.  Print Recipe

1 Week Down, Down 6 Pounds

Today is the final day of week 1 of my 4 week eating plan, based on The Fast Metabolism Diet.  The scale this morning showed 178.4.  That is 6 lbs less than my starting weight of 184.6.  In the past I have been content losing 1 lb a week when trying to lose weight.  This is mind boggling to me.  I am not hungry.  I am able to easily eat out at restaurants and dinner parties.  I am not saying that it isn't difficult.  I would love a glass of wine, some good crusty loaf of bread and a cheese board.  I also can't wait to get my hands on a cold beer and hot pizza.  What I am saying is that this eating plan is very doable.  I think I will be able to maintain it, for the most part, even after this 4 week period....with occasional side trips for that cheese, wine and pizza LOL.

I also like that I am able to feed others the same dinner I am having.  I have not had to cook anything special for me to eat.  Each evening I am required to have protein and veggies, regardless of which phase I am in.  My family and guests get the same protein and veggies.  If I am required to have fruit or grains for that meal, they get fruit or grains as well.  I might make potatoes for others to enjoy with dinner but I am allowed sweet potato on phase 1 and 3 and I prefer sweet potatoes anyway.

I made a pot roast for dinner tonight.  I served it with a steamed carrots/snow peas/broccoli mixture. A salad of mixed greens, spinach, scallions and summer squash tossed with a homemade Italian vinaigrette and mashed potatoes.  I was able to enjoy all of it except for the potatoes which didn't bother me at all.

I am sharing the pot roast recipe with you.  I made sure that all of the ingredients added to the roast were on the Phase 3 master list.

Sirloin Tip Roast

1 (4 lb) Sirloin Tip Roast

1 red pepper, cored and large diced

1 green pepper, cored and large diced

8 oz. baby bella mushrooms, sliced

1 Vidalia onion, sliced

salt, pepper, garlic and herbs to taste ( I used Tony's Tremendous Topping)

1/2 t. chili pepper paste (I used Gourmet Garden)

2 T. Hot Sauce (I used True Made Veracha Sauce)

2 c. vegetable stock

Place all ingredients into a slow cooker.  Cook on low heat for 8-10 hrs.  Print Recipe

Leaving Phase 2 onto Phase 3

I shared with you, at the beginning of the week, how it was going with the first days of this plan.

That was while I was still on Phase 1 and carbo loading.  It was not a happy 2 days but that may have been from detoxing so I am anxious to see how I feel this upcoming week during this phase.

Phase 2 found things getting much easier.  The wooziness, headaches and shakiness were gone. It was easy to adapt to eating out.  I was invited to dinner at my brother and sil's house, and didn't even mind that I couldn't have a glass of wine.  What I did mind was not being able to have a hunk of the artisan bread that was on the table.

This morning I enter into Phase 3.  As I write this post, I am eating breakfast: 3/4 of a sprouted English Muffin, 3 T. almond butter, 1 1/2 c. raspberries, celery sticks and water.  A lot of food first thing in the morning!

We are going to the zoo this morning.  I will pack up some almonds for my morning snack and bring along a plum to have along with lunch out.  

I started this program, 4 days ago, with  my weight at an all time high of 184 lbs.  I weighed myself this morning and the scale shows 179 lbs.  It was worth the couple of days of detoxing.

I have posted my Weekly Menu over at my other blog, A  Day in the Life on the Farm, if you care to take a look at next week's planned dinners.

Day 3, Phase 2

After I talked to you yesterday, my niece and I went for a 2 mile walk since I was still in Phase 1, cardio.  I snacked on an apple when I got home, drank some more water and went to bed.

I awoke once during the night and read for a bit before being able to fall back to sleep.  When I got up this morning I was feeling pretty good and ready to enter Phase 2.

Phase 2 is the Unlock Phase.  Very high protien and vegetable with low carbs and fat.  Basically all I will be eating for these next two days are meat and veggies.  I started the morning with an egg white scramble stuffed with onions, mushrooms and spinach.  It was supposed to be an omelet but we are allowed no fat this phase so the omelet turned into a scramble.

During this phase you are supposed to work your muscles so no cardio for the next two days but I did an upper body weight workout following a couple of hasfit you tube videos.

Followed those up with some stretching exercises.  I needed it.  I used 8# weights and this was my first workout in a loooooong time.

I drank more water, snacked on 3 oz. of nitrite free deli turkey and am getting ready to hop in the shower to start our day.  We are all meeting with our daughter, Nicole, and her husband, Pierre, for lunch as they haven't had a chance to see the CA family yet this trip.  We are going to Mexican....wish me luck!!!!

Entering the new eating plan.

So I made it through Day 1 of the New Eating Plan I told you about last week.  I drank 96 oz of water but no coffee or alcohol.  I ate tons of fruit, veggies and  whole grains and a little bit of protein as is required for Phase 1.  Yesterday and today are the Unwind Days.  By eating in this manner for 2 days at the beginning of the week, your body is supposed to relax the adrenals and allow your hormones to shift back to normal function.

It is hard for me to eat so much fruit.  I am required to eat 1 1/2 c. of fruit, 5 times a day on this phase.  I made steel cut oats for breakfast. letting it cook overnight in the crockpot.  For lunch I had a large spinach salad topped with tuna fish and sprinkled with balsamic vinegar and for dinner we had.......

this absolutely delicious Chicken Broccoli Bowl that I slightly adapted from a recipe in the book The Fast Metabolism Diet.  I liked that the entire group of us could eat and enjoy the same thing for dinner.  I think that one of the benefits of this eating plan is that it is easily adaptable to eating with others which is always important to me.

Before I share the recipe with you I want to talk a bit about how I am feeling after 2 complete days on this eating plan.  I felt pretty good yesterday, however I awoke twice during the night with a headache probably from caffeine withdrawal.  It was gone when I got out of bed but I am feeling a little shaky, weepy and have a touch of nauseau today.  I am sure this is part of the detox process and will, hopefully, soon pass.

I ate a sprouted grain English muffin and berries for breakfast.  My out of town guests and I went out shopping.  I snacked on cherries in the car. We went to The Little Mustard Seed for lunch where I had a black bean quinoa salad and a pear.  My headache was back and I was still feeling yucky so when we got home I took a nap.  I felt much better when I got up, snacked on raspberries while I prepared dinner.  Dinner was like a normal dinner for me, grilled pork loin, sweet potato, salad and green beans. I had to add a grain so I ate some brown rice crackers for dessert as we drove to choir practice. Snacked on an apple and now get to relax before bedtime. 

I will update you occasionally during this venture I am undertaking and sharing the meals that I make for us during this 28 day period.  I adapted this recipe by changing up some of the veggies and making enough to serve 6 people instead 4.  I also cooked the brown rice much longer than suggested in the book, following the instructions on the package

Chicken Broccoli Bowl

slightly adapted from The Fast Metabolism Diet

4 c. chicken broth

1 c. water

3/4 c. vidalia onions, diced

3/4 c .carrots, diced

3/4 c. celery, diced

2 T. parsley, chopped

2 cloves garlic, minced

1 c. brown rice

1 1/2 lbs. boneless skinless chicken breast, cut into 1" chunks

4 c. broccoli crowns

1 red pepper, seeded and cut into strips

1/2 lime, juiced

sea salt

pepper

2 T. parsley, minced

Place broth and water in a stock pot or dutch oven.  Add the onions, carrots, celery, parsley and garlic. Bring to a rolling boil, add rice, reduce heat and gently boil, covered, for 40-50 minutes until liquid i absorbed and rice is tender.

While rice is cooking, toss the chicken, broccoli and red pepper with the lime juice, salt, pepper and parsley.  Spread onto a baking sheet and bake in a preheated 375* oven for 35-40 minutes, until chicken is cooked and broccoli is tender.

Place a scoop of rice into each bowl and top with the chicken and vegetables. Print Recipe

I'm back......armed with a new attitude and a new eating plan.

My daughter, Amy, came over for dinner last Sunday. I hadn't seen her for 8 days. She walked in and my jaw dropped. "Wow, you are getting skinny" I said. My son in law responded "She sure is, tell your mom about the skirt". Amy replied that she had bought this skirt 3 weeks ago and it was waaaay too small, on this day she put it on and it was even a little loose. I knew she had been following The Fast Metabolism Diet and she informed me that she was on the last day of the 28 day program and had lost 13 lbs. during that time period.

I downloaded the book to my nook that evening and decided that I was going to give myself a week to read it and get ready. The book is an easy read and it makes sense, especially in light of how well it worked for Amy. The premise of the book is that we use diets that starve our bodies, making it impossible for them to function properly so they shut down. They stop burning fat and start hoarding the fat. The liver, adrenal glands and hormones are stressed to the max and don't work any better than we do when we are under stress. Haylie Pomroy has developed an eating plan that has you follow 3 phases of eating a lot of food in each week for a total of 4 weeks. She claims the plan, by limiting the types of foods you eat, allows your body to heal and function properly.

A couple of things have me nervous about starting this plan.

• I have a house full of company
• I am not allowed any coffee
• I am not allowed any alcohol 
• I must eat every 3-4 hrs.

 Here is why I figured now is as good a time as any.

• My company is my family who are very health conscious and will help me in this endeavour.
• I find that I only drink more than 1 cup of coffee if I am sitting around in the morning being lazy. As soon as I get moving, my coffee gets forgotten. I will just get up and at em immediately upon awakening. This will work out better anyway since my first meal must be within a half hour of arising.
• I drink way too much alcohol anyway and it is not going to be easy for me regardless so when I start this plan I will just have to plan, plan and plan some more.

Today is my first day following the plan.  Phase 1, today and tomorrow, is the high glycemic, moderate protein and low fat phase.  Since we are carbing up on these 2 days this is also the time period where we include cardio exercise into our routine.

After a breakfast of steel cut oats, blueberries, strawberries and rice milk. I went for a 3.5 mile brisk walk.  When I got home I snacked on watermelon.  Lunch was 5 oz. of water packed tuna over a bed of  spinach, red pepper, cucumber, apple, carrots and celery sprinkled with some balsamic vinegar.  

I have preplanned my afternoon snack of peaches as fruit is the required snack for the next two days. For dinner I will be having chicken and broccoli  over brown rice.  Should I be up longer than 3 hrs after dinner, I am required to have another fruit serving.

My starting weight is a whopping 184 lbs.  Most of that weight is in my midsection which is, of course, the worst place of all.  This eating plan is supposed to target belly fat so I am hoping to end up healthier and more comfortable in my body by the end of this 28 day period.

Wish me luck!!