Fasting to Clear My Body

Since the Get Fit 4 Christ program is coming to a close, I wanted to fast to restart my body again for my new way of eating. I actually have a few individuals who are doing it with me and others interested specifically on what it entails. I've inclulded the plan below:

+ Grilled chicken or tuna (this is totally plain protein. NO SEASONING OR SAUCES)
+ Cucumber (eat it how ever you want as long as its NOT SEASONED)
+ Water (of course)
+ 1-2 teaspoon of ACV (if you find yourself getting light headed, reduce it even more)

Thanks to one of my lovely Sorors for passing on this plan to me. She use to be an NFL cheerleader and use to do this type of fast to drop water weight quick and to jump start her body to eating CLEAN foods.

I plan to do this fasting plan until Wednesday, October 14th at noon. After that, I will be pushing the protein, veggies and fruit and limiting my carbohydrate intake to 40 grams/day. The ultimate goal is to reduce that number to 30 grams/day but I must take baby steps. Lol. Whose going to join us? Remember, you can ONLY EAT the foods above for the next 4 days (for I started today). You can eat as much as you want as well family....so chow down.

As for exercise (and yes you still have to get moving), the work out plan can be of your choice, but for me I plan to walk/jog at least 3 days of the 4 day fast. I know my body and how I work, and limiting myself to only these foods will be tough initially on me. I can't over exert myself to much for my body won't have enough food essentials to burn. BUT I do plan to keep moving. Lol.

What am I trying to accomplish....dropping 5lbs by this coming Friday, clearing out my system and restarting my eating plan. I'm excited for Paris is winding down and its time to get serious.

Be blessed family!!!

Daily Food Journal #27

Breakfast:
+ 1 bowl of shredded wheat
+ 1 cup of soy milk


Morning snack:
+ office home made trail mix (m&m's and salted peanuts only)
+ 1 small box of raisins


Lunch: (again another event on campus, had to eat or would not have eaten until 3 pm)
+ green salad with shredded carrots, chopped egg and light dressing
+ bowtie pasta with cooked broccoli and white cream sauce
+ 1 bread stick


Afternoon snack:
+ office home made trail mix (no raisins this time)



Dinner:
+ 2 slices of whole wheat bread
+ 1 1/2 tablespoon of apple jelly
+ 1 1/2 tablespoon of reduced fat peanut butter


Evening snack:
+ NONE



Water consumption = 60 ounzes (epic failure)
ACV = 2 teaspoons
Vitamins and supplements = Women's One A Day multivitamin, Biotin and Iron
Alcohol = NONE


How do I feel.....like my weight loss goals are slipping away from me. My work schedule is consumption my life, I have no groceries (and am not sure when I will be able to get to the store UNLESS I go at like 10:30 pm at night or toooo early in the morning) and I am so tired, at times I can't get the motivation to work out. Keep me lifted....

Daily Food Journal #22

Breakfast
+ 3 egg whites
+ 2 cups of spinach leaves
+ apple


Morning Snack:
+ 1 oz almonds
+ 1 small orange


Lunch:
+ 4 slices of cheese pizza


Afternoon Snack:
+ NONE


Dinner:
+ 2 small fillets of baked fish
+ 1/2 cup of green cooked pees
+ 1/2 cup of cooked corn
+ 2 chocolate chip cookies

Water consumption = 72 oz
ACV = 2 teaspoons
Supplements and Vitamins = 2 Women's One A Day Multivitamin, B12, Biotin and Iron
Alcohol = NONE




How do I feel......a failure somewhat. School functions cause me to work threw lunch and dinner and instead of skipping a meal, I try to satisfy my hunger and eat as best as I can. I admit, I shouldn've had 4 slices of pizza, but it was plan cheese pizza. The evening meal was again another student event. I don't think I did to bad, but should not have eaten the cookies since I had pizza earlier.



I did however, get fruit and veggies in along with my water intake. That has to count for something huh...
So I will be traveling again this weekend, but decided that I will at least give you all the condensed version of my daily workouts and eating. Tomorrow I plan to get up and do the GF4C DVD again before I head out.

Keep me lifted family....

Daily Food Journal #18

Below is a list of what I ate today:

Breakfast:
+ 3 eggs (pepper, a dash of season salt, green peppers and onions)
+ Spinach leaves
+ mozzarella cheese

Morning Snack:
+ 1 cup nonfat yogurt
+ pineapples


Lunch:
+ 4 oz canned tuna
+ mixed vegetables (2 cups spinach leaves,1 cup steamed green beans)
+ FF ranch dressing


Afternoon Snack:
+ Peanuts (unsalted and roasted)
+ raisins


Dinner:
+ Tortilla chips (entirely to many of these)
+ Queso dip (salsa and cheese)

Water Consumption = 60 oz (I'm slipping on this today)
Vitamins = Women's One A Day Multivitamin, B12,Iron and Biotin
ACV = 2 teaspoons
Alcohol = NONE


How am I feeling
While today was a great day for me physically and my work out was awesome, my eating was average. I stuck with the plan as best as I could. By the time dinner rolled around, I wasn't really hungry so I didn't cook. While you will see that I had loads of spinach today, my appetite came and went every hour and I found myself just really snacking, rather than eating meals (accept for breakfast).

I am noticing that this is happening once I start drinking the ACV....my appetite disappears. I will have some hunger moments, but my planned meals get off track for I don't eat when I am not hungry. Guess I'm still learning my body, so I will not beat myself up.

Since I did not run today, I plan to do that tomorrow so lots of water and food essentials is key so I can survive it! Lol.

Daily Food Journal #17

I honestly planned to work out today, but due to my schedule, the fact I didn't take a vitamin AND I'm just plain exhausted from all the travel this week, I did not. That puts me at ONLY 3 days of working out. Tomorrow I have already mentally prepared for the my AM cycling class, along with running for 25 minutes. I do have a meeting to be at (that is an hour away may I add) so I will be pushing it, but I will make it work.

In my post yesterday, I mention the frustration and difficulty in sticking to an eating plan and traveling....I will continue to pump that message today in this post, for I still have not found a solution that works for me...BUT at least I am not eating fast food :)

Since I failed so horribly yesterday, I wanted to try day 3 of the eating plan again...I think I did pretty good. See the details below:

Breakfast
+ 3 scrambled egg whites
+ 1 cup of shredded wheat (honey flavor)
+ 6 oz soy milk

Morning Snack
+ 1 small apple
+ twizzlers (my vice is coming back)

Lunch
(I'm a workaholic. I didn't plan to go into today, but worked for 3 hours on my off day......don't judge me...lol.)
+ 4 oz of tofu
+ 1 cup vegetarian baked beans

Afternoon Snack
+ NONE

Evening
+ 1 sweet tomato (with sour cream and raw sugar)
+ 3/4 cup steamed green beans
+ 1 talapia fillet (seasoned with black pepper, ms dash and red pepper)


Water Consumption = 64 oz
Vitamins = 1 Women's One A Day Multivitamin, B12,Iron and Biotin
ACV = 2 teaspoons
Alcohol = NONE

How I feel

It seems that when I work unexpectedly or when I travel, I skip meals or eat horribly. I need to get that together.

I disappointed in the choices I made today. While I can't beat myself up, it still is frustrating. Tomorrow is a new day and I will do better. I refuse to regain back the 5 pounds I lost. I can not let myself, Coach Johnson and God down....I won't do it.....

Daily Food Journal #16

Below is today's food journal entry:

Breakfast
+ 2 hard boiled eggs
+ 1 cup of shredded wheat
+ 4 oz of soy milk

Morning snack
+ 1 small (home grown) apple

Lunch = Subway
+ 1 foot long whole grain bread
+ turkey breast
+ Veggies (spinach, green peppers, cucumbers, onions)
+ Bananna peppers
+ american cheese (i think I tasted that)
+ light mayo
+ chocolate cookie

Afternoon Snack (was eating 4 hours after lunch)
+ Protein Drink
+ 14 almonds

Dinner
+ 2 cups spinach
+ 4 oz of tuna (in water)
+ 1/4 cup chopped onion
+ 1/4 mozerella cheese
+ brown rice (3/4 cup)

Water consumption = 64 ounzes
ACV = 1 tablespooon
Supplements and Vitamins = 1 Women's One A Day, Biotin, B12 and Iron
Alcohol = NONE


How Am I Feeling:
Family this week was crazy and ended in me being sooo exhausted today. There is no exercise log for today, for I literally had to motivate myself to leave my office to drive home...sad I know....lesson learned, don't ever let antyhing get more important than myself! In order for God to use me to do his work, I have to have ENERGY to fulfill his will.

Lunch was a semi flop...due to back to back meetings, I could not go home AND if my student worker didn't go to get me Subway..I've wouldn't ate. While I didn't realize that there was turkey on my sanwhich..until after the fact (because I was scarfing it down...bad I know.....need to take my time), it was still filling. I had to scarf down my lunch in literally 10 minutes for I had yet another meeting in the afternoon to attend.

Make sure you are putting yourself first family...no one (but the Lord himself) is more important than YOU.

Be blessed

Daily Food Journal #12

Below are the details of what I ate today:

Breakfast
+ 1 hard boiled egg
+ Fiber One cereal bar
+ 1 medium banana

Morning Snack
+ 1 cup plain yogurt
+ pineapple cup
+ apple

Lunch
+ Baked salmon fillet
+ 2 slices of whole grain bread (w/margerine and sugar free strawberry jelly....I was sooo hungry)
+ 1 cup of steamed green beans
+ 1 small apple

Afternoon Snack
+ 1 pineapple cup
+ Protein Drink

Dinner
+ 4 oz grilled tofu
+ 1 cup steamed green beans
+ 1 cup cooked brown rice (with margarine and a sprinkle of season salt)
+ 6 strawberries (ate these while I was cooking dinner)

Water consumption = 72 ounzes
Supplements and vitamins = 1 Multivitamin, B12, Biotin and Iron
ACV = 2 teaspoons
Alcohol = NONE

How I Feel
I feel like I'm never going to get to my goal, to be honest with you. I try to hold it together, but its days like this that I refer to (when I talk about doubts, etc). I am trying so hard and I just feel that I am getting no where. I'm not sure what my problem is today, but I have thought about giving up twice today....that is not usual for me. I am hoping tomorrow will be better. Please keep me lifted.....

Daily Food Journal/Exercise Log #9

I honestly planned to work out today, but due to my schedule, the fact I didn't take a vitamin AND I'm just plain exhausted from all the travel this week, I did not. That puts me at ONLY 3 days of working out. Tomorrow I have already mentally prepared for the my AM cycling class, along with running for 25 minutes. I do have a meeting to be at (that is an hour away may I add) so I will be pushing it, but I will make it work.

In my post yesterday, I mention the frustration and difficulty in sticking to an eating plan and traveling....I will continue to pump that message today in this post, for I still have not found a solution that works for me...BUT at least I am not eating fast food :)

Since I failed so horribly yesterday, I wanted to try day 3 of the eating plan again...I think I did pretty good. See the details below:

Breakfast
+ 3 egg white omelet
+ 1 cup spinach
+ onion and green peppers

Morning Snack
+ 1/2 cup cottage cheese
+ carrot chips
+ 1 small apple

Lunch
this meal was provided at my meeting, so I made the best choice possible...I was hungry
+ Veggie sandwich from domino's (it was not that good)
+ bad of chips
+ chocolate cookie

Afternoon Snack
+ Protein drink

Evening
+ Salad w/:
= 1 1/2 cups of spinach leaves
= 1 1/2 tablespoon of cottage cheese
= 2 tablespoon of FF italian dressing
+ 1 talapia fillet (seasoned with black peppar, ms dash and a hint of garlic salt) i don't eat shell fish, so I substituted the fish for the shrimp
+ 1 cup of mixed veggies (green beans, corn and carrot mix)


Water Consumption = 59.9 oz thus far (but it will be at 64 by the time I go to sleep)
Vitamins = B12,Iron and Biotin (totally slipping with my multi vitamin today
ACV = 2 teaspoons
Alcohol = NONE

How I feel

Very good question...how do I really feel. Its hard a times is my answer. I know that God will:
~ fight my battles
~ provide me with all my needs
~ keep his promises
~ use me to do his will
~ manifest blessings on HIS time
~ will not let anything come against me...for I am child of his

but even with this, I struggle to not revert back to taking back the burdens I laid on him (weight loss, success, etc) and fully trust that he will bring me threw. I open myself up like this to you family to show that we all have some doubts, but we have to remember to lean on the word and in times of doubt, stop and go to the throne (asking for more strength).

I'm reading Acts now (slightly behind with the program reading but trucking threw) and I love how the disciples were questioned and beaten because they were proclaiming the gospel to all and leading people to join Christ church. I guess my thought is if they can stand against those who were willing to beat them, lock them up and event condemn to death....can't I trust that God will deliver me from the mountains of insecurity with health weight management in my life........ponder on that family and be blessed.

Daily Food Journal #8 (late post)

Today was my last day in town for work. I think overall I did good with sticking with the plan considering the constraints of eating on the go when you can't cook. Grocery shopping for my home happened tonight so I am set and ready to go for the next few weeks. I have to warn you, I did not eat full meals and snacks. You may see a dab of candy in there to (i know horrible). Below are the details of what I ate today:

Breakfast
+ 3 egg whites
+ 1/4 cup cooked broccoli
+ 1/4 mozerella cheese
+ 1 cup (8 oz) of 100% white grape juice (160 cal/2 fruit servings)

Morning Snack
+ 3 table spoon cottage cheese
+ 1 oz carrot chips

Lunch
+ 1 Hershey Milk Chocolate bar (210 cal) - this was a gift from a counselor I was visiting...I was so hungry and did not have any of my foods on me :(


Dinner
+ Spinach and artichoke dip, peta bread
+ Water
I was so disappointed at this. I waited to late to eat and was getting headaches. As always, another evening student event and my body needed food.


Water consumption = over 70 ounces
Supplements and vitamins = 1 Women's One A Day Multivitamin, 1 Trader Joe's Multivitamin, B12, 1 Biotin and Iron
ACV = 2 teaspoons
Alcohol = NONE


How I Feel
Honestly, I felt like crap on this today. I was so disappointed in the food choices that I made and was beating myself up for it. I was somewhat depressed for the rest of the night, gave myself a headache and went to be early. Tomorrow's post should be better, but again, I have a traveling lunch (food provided at a lunch meeting) event tomorrow and I have no idea of what is on the menu. I keep telling myself "fruits and veggies will set you free" lol. It would be rude to bring my own since its 2 hours away.

Soon I will post on strategies to healthy eating while traveling...for I am learning threw trial and error. I am confident that God will guide me and I have been equipped with the necessary strength, courage and wisdom needed to battle this monster....overeating. Keep me lifted fam....

Daily Food Journal #6 (late edition)

Disclaimer - I had wireless connection issues so I apologize for the tardy post!

While the rest of the participants are well into the eating plan given to us by Coach Johnson, ya girl is just starting day one. Lol. Slacker you may say...not even. I was not able to eat according to the meal plan (click here for details) due to vacation and not having a kitchen. But today is the day and I must say that I did well. I was a little full at lunch, but got all the foods in. While they were hard to eat together, I forced it down my throat. Below is a break down of what I ate today:

Breakfast
+ 3 egg whites
+ 2 cups spinach leaves
+ 1/4 cup of mozzarella cheese
+ 1 slice of whole wheat toast (with a pat of whipped butter and 1 tbspn of strawberry jelly)

Morning Snack
+ 1 hard boiled egg
+ 1 small green apple

Lunch
+ 1 can of tuna in water (4 oz total) - added pepper, ms. dash and 2 drops of light italian dressing) + 2 slices of whole wheat bread + 10 stalks of steamed asparagus + 1/2 cup of apple sauce

Afternoon Snack
+ Carrot chips
+ Orange

Evening
(I got out of boot camp at 7:50 pm so I decided to do a combo with my evening snack and dinner)
+ 1 sweet potato (with sour cream, raw sugar and a dab of whipped natural butter)
+ broccoli
+ strawberries
+ Cottage cheese
+ slices of turkey leg (so while I was going to try to force myself to eat the chicken, I couldn't stomach it. Since turkey is the last meat that I weeded myself off of while going pescatarian, my father told me to bite the bullet and try his smoked turkey...which I did and liked! This was my way of compromising for I did not have any salmon to substitute. Will have some tonight though)



Water Consumption = over 65 oz
Vitamins = Trader Joe's Women's Multivitamin, B12 and Iron
ACV = 2 teaspoons
Alcohol = NONE

How I feel

I had so many opportunities to cheat today. There is left over food EVERYWHERE from the holiday, but I must stay strong. I think this is one of those times were Coach Johnson was referring too about "praying for weight loss", because I needed the Lord today. I truly feel its mind over matter. And like another participant blogged, its about "free will" and taking some control and being accountable for your actions. I don't have to go to the kitchen and get the popcorn, instead I can drink water and or go read my bible...and that is what I did.

One of the things I contemplated today was how to pray for weight loss. At our first intro meeting, Coach Johnson mentioned being careful for what you pray for (we've all heard that), so I have been very intentionally about how and what I say in my daily prayer. I want guidance and continued strength, but also I want to do my part. We can not expect some wand to be waved and BAM.....30 lbs gone (oh if it was only that easy)...and honestly, I don't want anything that easy. I like challenges hence my reasoning for doing this program.

My inspirational message for today is to stay encouraged and remember its a life style change..not a 40 day only change. This program is the beginning to a new you and you will have to practice patience to achieve your SMART goals. I'll keep you lifted family and I ask you will do for me.....be blessed

Daily Food Journal #5

Since I was on vacation, I decided to start the meal plan tomorrow. I am pretty proud of how I ate on the holiday. Below are the details of what I ate today:

Breakfast
+ Tortilla chips

Lunch
+ Popcorn mix (carmel and cheddar)


Dinner
I loaded up on the veggies like Coach Johnson's trainer Holly Rigsby mentions in the post "Labor Day Fitness Tips" found here.
+ Green beans (with onion and tomatoes mixed in)
+ Mixed veggies (brocolli, cauliflower and onions)
+ Corn (had onions and a hint of chopped tomatoes as well)
+ Salmon fillet (was marinated)

Dessert
+ 1 slice of homemade carmel cake made with splenda (aunt makes this every holiday gathering and i HAVE to have a piece)

Water consumption = 78.5 (if I calculated correctly)
Supplements and vitamins = Multivitamin, B12 and Iron
ACV = 2 teaspoons
Alcohol = NONE


How I Feel
I feel like I've conquered a beast today family! Like I mentioned above, my aunt bakes the best carmel cake (the icing is carmel made with splenda) and we usually tear it up. Today, I had a piece but only one slice. I am proud of myself.

Part of my weight management philosophy is that I refuse to deny my body the foods I like...but I have to learn to eat portion sizes and control urges. Instead of having two really huge slices, I had one regular one. Luckily, my aunt cooks all her desserts with splenda to make them healthier for the family.

Usually I drink my other aunts famous Sangria and/or wine, but I decided to not drink today. Considering we dranked wine on the vacay, I figures my body needed a break.

So motivated to start the eating plan tomorrow. I went grocery shopping and everything, so I guess we will see. Since I'm a pescatarian (no meat except for fish), I will have to get creative in substituting for the lean beaf, chicken and turkey mentioned on the meal plan.

Morning Questions.....

I'm am feeling a little discouraged because the eating plan starts on Saturday AND the fasting begins tomorrow...but I will be on vacation for the holiday :(.

Am I setting myself up for failure? Plus, i will not get to work out with coach or do any boot camps (or any of the DVD at that) until i get into the area next week (because I'm distant).....am I at a disadvantage?

I ran out of Crystal Lite on the go's...why is is so hard to drink this Bragg's with regular water? How in the world does Coach Johnson do this daily? Lol.

My fear is that i will get off track and not see the results that I am seeking. I have been praying and staying up on my readings....really makes a difference. Had a talk with God today and he said that "no weapons will form against me"...therefore, I shall be ok.

So really, there is no need to question as I did above, if I the Lord says "those who wait on the Lord will inherit the earth"...God has me covered. See this blogging thing is very therapeutic! Lol.

Water consumption (thus far): less than 16 oz because of the ACV. Lol

6 Essential Flat-Belly Foods

I came across this great post on Women's Health on good foods to reduce your belly fat. I eat a few of these products already, but I figured we could use the information to try something new. Enjoy!

Quinoa

Per ¼ cup:
170 calories
2.5 g fat
7 g protein
3 g fiber

For starters, anytime you choose a whole-grain product over one made from nutrient-stripped white flour, you wage war against belly fat. Penn State researchers found that dieters who ate whole-grains lost twice as much belly fat as those who stuck to white-flour products—even though they'd consumed the same number of calories. What's more, quinoa contains twice the belly-filling protein as regular cereal grains, fewer glucose-raising carbohydrates, and even a handful of healthy fats. So start your day off with a cup of cooked quinoa combined with a ½ cup of milk and ½ cup of blueberries—microwave for 60 seconds, and you have a delicious (and slimming) alternative to your traditional oatmeal. Bob's Red Mill Organic Quinoa won "Best Grain" in Men's Health's Best Foods Awards 2009.

Green Tea

0 calories

Catechins, the powerful antioxidants found in green tea, are known to increase metabolism. A study by Japanese researchers found that participants who consumed 690 milligrams of catechins from green tea daily had significantly lower body mass indexes and smaller waist measurements than those in a control group. It's safe to say that green tea is one of the best beverages for your health—a stark contrast to any of these 20 unhealthiest drinks in America. Avoid those belt-buckling drinks at all costs.

Kefir

Per cup:
174 calories
2 g fat
14 g protein
3 g fiber

Think of kefir as drinkable yogurt, or an extra-thick, protein-packed smoothie. In either case, this delicious dairy product is a belly-blasting essential. Beyond the satiety-inducing protein, the probiotics in kefir may also speed weight loss. British scientists found that these active organisms boosted the breakdown of fat molecules in mice, preventing the rodents from gaining weight. The researchers still need to prove the finding in humans, but there's no danger in downing probiotic-packed products. We like Lifeway Lowfat Blueberry Kefir - it contains L. casei, the same probiotic used in the study.

Avocado

Per avocado:
322 calories
29 g fat (4 g saturated, 20 g monounsaturated)
13 g fiber
4 g protein

Never fear this full-fat Mediterranean-diet staple: It's teeming with healthy monounsaturated fats (also found in olive oil), which have been linked to lowered LDL cholesterol levels and weight loss. In fact, a recent longitudinal study published in The New England Journal of Medicine found that the healthy-fat Mediterranean diet was more effective than a diet that avoided fats altogether - so go ahead and indulge!

Eggs

Per 1 large scrambled egg:
102 calories
7 g fat (2 g saturated)
7 g protein

A British study found that people who increased the percentage of protein-based calories in their diet burned 71 more calories a day (that's 7.4 pounds a year!). Jumpstart your metabolism as soon as you wake up with a protein-rich breakfast of scrambled eggs.

Grapefruit

Per grapefruit:
104 calories
4 g fiber
2 g protein

A grapefruit a day in addition to your regular meals can speed weight loss. The fruit's acidity slows digestion, meaning it takes longer to move through your system, and you'll end up feeling fuller, and more satisfied, for longer. And the vitamin C-packed grapefruit works to lower cholesterol and decrease risk of stroke, heart disease, and some types of cancer.

Source:Women's Health