Sunday, March 2, 2008

When it's Time for a Change!

Hello!!

I would like to share one of the secrets I have learned about how to boost the metabolism and eliminate a few items to re-set the furnace in the body for burning fat. This is what I do to get back on track. Combined with a consistent workout program, it is amazing how you will feel and look at the end of two weeks. It's like MAGIC Maybe you will give it a try as...

I AM STARTING BACK ON IT TOMORROW ALONG WITH MY LIVERMORE FITNESS CAMPERS!! GO LIV!!!

Here's my eating regime:

Lean Proteins

Starchy Carbs

Fibrous Carbs

Egg Whites

Potato

Broccoli

Chicken Breast *

Corn

Cauliflower

Turkey Breast *

Tomato

Carrots

Tuna

Sweet Potato

Green Peppers

Shrimp

Peas

Yellow Peppers

Grouper

Oatmeal

Red Peppers

Mahi-mahi

Cream of Rice Cereal

Mushrooms

Cod

Brown Rice

Onions

Halibut

Jasmine Rice

Asparagus

Salmon

Basmati Rice

Spinach

Swordfish

Couscous

String beans

Lobster

Corn Tortillas

Cucumbers

Shellfish

Celery

Sushi

Artichoke

Marlin

Romaine, green leaf or other green lettuce (no iceburg lettuce)

Wahoo

Zucchini

Tofu

Swiss Chard

Whey Protein

Squash

*non vegetarian

Meals are simple - I eat food every 3-4 hours. The first meal begins within 1 hour of waking up.

For each meal I pick one food from each group. It’s as simple as that. Serving sizes are 3-4 ozs for proteins and 4 ozs for starchy carbs and 6-8ozs for fibrous carbs unless it’s an item such as a potato where you I would have a medium sized one.

At first, sometime I just do equal servings of all 3 food groups. The serving sizes can be roughly the same and the I do not have to measure the amounts, but eventually my best results are achieved when when the serving sizes are as above.

The examples below are only samples of what I did and note I did not eat within 1 ½ hour before working out and ceased eating 3 hours before bed.

I drank plenty of water! Multiplying my body weight x .62 and that is how many ounces of water I needed to have per day not counting what I drink when I workout. I had to get at least 5-6 meals in per day.

One or two meals was sometimes a Meal Replacement (MRP) but I prefer and have the best results eating real food. Sometimes I ate breakfast for dinner and lunch for breakfast, dinner for breakfast, etc.

Seasonings and marinates were low in salt or salt-free, and also mostly sugar-free, and fat free except when homemade and those marinades are best.

I always take and my daily regime of:

Multi-vitamin , EFA (essential fatty acids, including fish oil)

Joint Repair (including MSM, Glucosamine, Chondroitin)


My Typical Food Journal

Here is a sample of two of what my days entail..... looks like tomorrow will be a fun day, oh, ya FUN. NO LATTE's!!! Well, at least I will have some CASH at the end of the week...

Gettin the ice and cooler ready!

DAY ONE - Meal 1

Multi vitamin/EFA/Joint Repair
Egg white omelet with 4 egg whites
Bell pepper slices
Oatmeal

Meal 2

Tofu
Peppers
Couscous

Meal 3

EFA
Chicken
Potato
Salad

Meal 4

Multi vitamin and MRP shake

Meal 5

EFA/Joint Repair
Fish
Brown rice
Broccoli

DAY TWO - Meal 1

Multi vitamin/EFA/Joint Repair
Cream of Rice cereal
Add maple extract and Stevia, if desired
Leftover steamed broccoli from the night before

Meal 2

MRP shake

Meal 3

EFA
Tuna
Rice Cakes or cherry tomatoes
Carrots and celery

Meal 4

Multi vitamin and MRP shake

Meal 5

EFA/Joint Repair
Steak
New potatoes
Green beans

* I use olive oil for cooking or an olive oil spray (at the Whole Foods Market)

* I use oil and vinegar for salad, no diet dressings, etc. I collected a tone of stuff from my favorite internet sites or recipe books for homemade dressings with an olive oil base.

* I sometimes use Stevia as a sweetener because it is real (diabetics use it) to dress up the hot cereals or sometimes splenda, but I am not a huge fan of man-made sweetners. I came up with a special pancake recipe following below that sounds odd, but is really satisfying and tasty.

OATMEAL PANCAKE
4 egg whites and 1/3 c dry oatmeal. Mix and add maple extract or vanilla extract and Stevia, pour 1 large pancake or two into a heated pan with little olive oil or cooking spray. Carefully flip over. These are good hot or cold. Sounds strange, but is filling and has a good texture. If you must use an artificial sweetner, consider “Torani Syrup” in the sugar-free version available from World Market in vanilla, hazelnut, strawberry, etc. Good!

I eat no fruit, it has natural sugars.

Dairy has natural sugar, so I give up my latte and just drank black. I had NO dairy!

I have to forgo the carbonated beverages like tonic water...but 10% of the time, it was okay! Good thing I gave up diet soda moons ago!!

I drink water, tea, iced tea, black coffee

I totally use the 90/10% rule which has no negative effects with 2 cheat meals per week, my cheat meals are Wednesday and Saturday.


Maybe some of you are interested in giving this a try!

Have a great week and I will enjoy hearing from you... feel free to COMMENT (below) on the blog or E-MAIL me at bethmidfitness@comcast.net

CHEERS,

Beth



2 comments:

Beth Humphrey said...

(COMMENT FROM SAM (by Beth)

I shopped for my Saturday and dabbled in the posibiilties for Monday(today).
My goal is to make my workouts start showing on my body and my clothes. I have been with Beth since mid November 2007 now. I workout ~4x per week. My diet has always been the challenge. I have incorporated running into my workout for the first time ever.
My day was interesting with b-fast being egg white ommlete and oatmeal(with splenda) I felt real full for several hours. Right about the time I was starting to get ready for the next meal fell into the 1 1/2 hours prior to workout with Beth. I did not eat prior. I wanted to see how I felt at workout if I passed out, was able to hang or whatever. It was fine thanks to A LOT of water intake today. I made it thru workout without hanging Beth by her big toes for this "Great" idea. I cheated with a banana after workout and then had a "good" lunch. The next meal for me was a protein sh ake. I had this and ~25 oz of more water. Pretty much only water for the afternoon then part of a granola bar -cheat- before my son's practice. At practice I got gasy. Not sure if because of the granola bar, it being cold or just a lot of water intake. Then comes din din. I made broccoli, brown rice, and shrimp. It made the gasyness go away and filled me up again. All in all I was not hungry much. I did cheat a little but even with the cheating my caloric/nutrition intake is much better than if I were not doing anything.
Tomorrow should be a challenge cuz I will be in the office and not in my "safe" zone of home. I plan to start with a good b fast, take some shake makings for snack and drink lots of water again.
Wish me luck!

Sam

Beth Humphrey said...

Sam, you go girl! That sounded great and your perspective was cool. Guess I'll have to watch it, huh!

Keep it up and GOOD LUCK tomorrow!

:) Beth

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