Day Ten - Spring Challenge

Wednesday was good as well! All is great and especially because I got in that extra "me" workout this week!

8:00am
Cream of wheat
Chicken breast
Broccoli

10:40am
1 corn tortilla
Chicken breast
Broccoli

12:40pm
Tomatoes
Salad
Chicken breast, egg

5:00
Brown rice
Short ribs - beef
Green beans

Too much tea at a makeup party! HAHA

Great day!

Day Nine - Spring Challenge

Feeling good this morning even though I had to get up early!

Yesterday was a day with pretty good energy and this is a good habit again. No mistakes except the wine the other night, which is part of my "cheat" allowance. Even if I had more slips, the good of my eating outweighs any mistakes.
Results are happening!

7:00
Cream of wheat
Protein shake
Broccoli

10:00
Small oatmeal serving
2 poached egg whites

12:30
1/3 baked potato
Romaine salad with cucumbers
Chicken mexican shredded

3:30
Rice
Chicken
Eggplant

7:30
1 1/2 corn tortillas
More chicken!
String beans

Good day. Tired!

Cheers!

Beth

KEEP IT UP!!

Day Eight - Spring Challenge

Monday was a busy day, on the road. All was well because I was prepared!

7:50am
Oatmeal
Protein shake
Broccoli

10:30am
Protein shake

12:30pm
1/2 baked potato
Chicken breast
Spinach and spring salad w/oil and vinegar

3:00pm
Protein shake

5:30
Rice
Steak
Peppers, broccoli and cauliflower medley

Lots of water, busy work day and a little bit of working out and fun!

Cheers,

Beth

Day Seven - Spring Challenge

Sunday...was a fun day!

7:30am
Oatmeal
Protein shake
Broccoli (that kept flying all over bootcampers mats - haha)

11:00am
Pan potatoes (lovin potatoes!)
Breakfast steak
Broccoli

3:00pm
Brown rice with saffron
Chicken breast
Broccoli

7:00pm
Red potatoes
Turkey breast
Salad greens (no dressing)

9:30pm
2 glasses of Chardonnay :)

Here's to a great first week! I don't weigh myself, but I feel lighter and have good energy! ENERGICO!

Cheers and have a great day!

Beth

Day Six - Spring Challenge

Saturdays meals were just right. Things are going well!

The other nice thing is that my daughter is right along on this with me and the rest!

7:30am
Cream of wheat with cinammon
Protein shake
String beans

12:00pm
Potatoes
Leftover steak
Broccoli

3:00pm
Rice
Chicken breast saute
Eggplant

7:00pm
Potatoes
Steak
Broccoli

Goodness. The Saturday boredom (not like I get bored) of being at the house and around opportunities to snack on crap was tempting for us both, mostly my daughter. We made some finger jello with sugar free juice, but it wasn't all that tasty!

Cheers,

Beth

Day Five - Spring Challenge

Great day! Had lots of energy today and too much tea. 2 too many teas!

7:00am
Cream of wheat with cinammon
Protein shake
Broccoli steamed leftovers

10:30am
Rice
Chicken breast
Broccoli

1:15pm
Protein shake

4:30pm
Rice
Chicken breast
Eggplant

8:00pm
Crispy spiced potatoes (again!)
Sirloin steak strips
Cauliflower

Too big of a break between mid am meal and just a protein shake after I taught Pilates. I was famished by 4:30pm! But it was only because my lunch appointment cancelled and the best option was for a shake and getting the nails done!

Have a great weekend and keep it up! Call on me if you need support!

Cheers,

Beth

Day Four - Spring Challenge

Great day! Started out with a little upset stomache from likely last night. Overall I am feeling pretty good and feeling myself get a little bit less "bloated" and etc.

Late start cus clients and class came before the 1st intake...

10:00am
Oatmeal (plain!)
2 poached eggs (ate mostly white)
Broccoli (raw)

12:30pm
Tomatoes
Chicken breast
Egg whites
Spinach salad, mushrooms, cukes and oil & vinegar! YUM

3:30pm
Arborio rice
Chicken breast
Eggplant

7:10pm
Crispy spiced potatoes (recipe is in an old post!! Will dig up) YUM-O!!
White roughy fish pan-sauteed
Steamed broccoli

DEEEEEEEEEEEEElicious foods today!

Goodnight and good wishes to all who are playing and c'mon to those who are not yet ready! YOU CAN DO IT!!!!!!!!!!!!!!!!!!!!!!!

Cheers,

Beth

Day Three - Spring Challenge

Good day! The night is rough only because I ate too late and now I am sick to my stomache!! UGH!

7:30am
Cream of Wheat w/cinammon
Broccoli
Egg beaters

(too long!)
1:15
Brown rice
Salmon grilled
Steamed vegie medley

(too soon?? but I was hungry!!)
3:45pm
2 corn tortillas
grilled, sliced beef
lettuce & salsa

8:30pm
1/2 tiny baked potatoe
leftover short ribs
green beans
2 tsp MYLANTA!! UGH!

I am in need of the rest. I love beef, but the late beef was not good. I woulda been better off with some protein shake that late!

Cheers,

Beth

Day Two - Spring Challenge

Today went great and as normal, I always feel pretty good by the first few days!

7:20
Cream of wheat with cinammon
Broccoli (raw)
Protein shake

12:15
Tomatoes
Spring salad
Veggies galore
Chicken breast pieces
Egg whites

3:15
1/2 Tomatoe
Eggplant and garlic with olive oil
Rotisserie chicken

8:00
Tiny baked potatoe
Green beans steamed
Lean lamb grilled

WHEW! I am thinking about grapes, but guess I will go to bed now...

Today was so hot, here's hoping for a better and more cool tomorrow!

C'MON, what did you eat???????????????? Keep it up ladies and gents! It's only the beginning and you will be thankful in another 2 days if you behave!

Beth
:)

Day One - Spring Challenge

Here we go again! Today was moderately rough earlier in the day due to a massive headache. Could it be the illness I have had for the last 10 days or the lack of caffeine? I was only doing an occasional latte. In any case, I am GLAD that I am doing this challenge and it's going to get Better!!

8:00am
Oatmeal with cinammon
Leftover greenbeans from dinner
Protein shake

12:10pm
Tomatoes
Spinach salad
Chicken breast
Olive oil and vinegar

4:00pm
Red potatoes
Greenbeans
Sliced turkey breast

8:00pm
Brown rice
Roasted veg medley (egg plant, peppers, broccoli)
Chicken verde

I was NOT hungry and feel very tired but that I did a fine job for the first day!

Keep it up!!

WHAT DID YOU EAT?

Beth

Tomorrow Begins the Magic Foods Challenge

A lovely Saturday day....

Hello everyone! When it's time to make a change, especially at the first onset of hot weather, this is one of my "tricks" of the trade that I love to share which will help to achieve some outstanding change. I invite you to share with me what changes will come as they come throughout the next 14 days. STARTING MONDAY the 20th of April.

Being open to change and elimination of foods is very helpful in incorporating this Magic Foods List. It’s benefits and outstanding results have been proven time and time again.

Here are the choices of what to do with the Magic Foods Challenge:

Lean Proteins	Starchy Carbs **	Fibrous Carbs
Beef (lean)	Basmati Rice	Artichoke
Chicken Breast	Brown Rice	Asparagus
Cod	Corn	Broccoli
Eggs and Egg Whites	Corn Tortillas	Carrots
Halibut	Couscous	Cauliflower
Lobster	Cream of Rice Cereal	Celery
Mahi-mahi	Jasmine Rice	Cucumbers
Marlin	Oatmeal	Green Peppers
Salmon	Peas	Mushrooms
Sashimi	Potato	Onions
Shellfish	Sweet Potato	Red Peppers
Shrimp/Prawns	Tomato	Romaine, green leaf or other green lettuce (no iceburg lettuce)
Swordfish		Spinach
Tofu		Squash
Tuna		String beans
Turkey Breast		Swiss Chard
Wahoo		Yellow Peppers
Whey Protein		Zucchini
	** if you MUST have fruit, it will be considered a starchy carb due to it’s sugar content.

Meals are simple - you should be eating food every 3-4 hours. The first meal begins within 1 hour of waking up.

For each meal 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 would have a medium sized one.

At first, if you wish, you can do equal servings of all 3 food groups. The serving sizes can be roughly the same and you will not have to measure the amounts, but eventually your best results will be when the serving sizes are as above.

Don’t eat within 1 ½ hour before you workout and cease eating 3 hours before bed.

Drink plenty of water! Multiply your body weight x .62 and that is how many ounces of water you need to have per day not counting what you drink when you workout. You must get at least 5-6 meals in per day.

One or two meals may be a Meal Replacement (MRP) but I suggest real food.

It is okay to eat lunch for breakfast and dinner for breakfast, etc.

Seasonings and marinates should be low in salt or salt-free, ideally they should also be sugar-free, and fat free. Homemade marinades are best.

Supplement Suggestions:

Multi vitamin , EFA (essential fatty acids, including fish oil), Joint Repair (including MSM, Glucosamine, Chondroitin), MRP (Meal Replacement Shake) - ASK ME ABOUT THESE!

Meal Samples:

The examples below are only examples and should not be taken as written in stone.

Example A

Meal 1 Multi vitamin/EFA/Joint Repair Egg white omelet with 1 egg + 2 whites Bell pepper slices Oatmeal Meal 2 Tofu sauté with Peppers Couscous Meal 3 EFA Chicken Potato Salad

Meal 4 Multi vitamin and MRP shake Meal 5 EFA/Joint Repair Fish Brown rice Broccoli

Example B

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

Other Notes and Suggestions:

* Use olive oil for cooking or an olive oil spray (try the Whole Foods Market)

* Use oil and vinegar for salad. No diet dressings, etc. Consult the internet or your recipe books for homemade dressings with an olive oil base.

* Consider using Stevia as a sweetener to dress up the hot cereals or the special pancake recipe following below. Another good sweetener for hot cereals is an extract like maple or vanilla.

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!

Frequently Asked Questions:

Q. Can I have fruit, it’s so good for you?
A. If you can avoid fruit, it will yield different, if not better results. This is a sugar elimination program because fruit has natural sugars.

Q. What about my latte or sugar-free, fat-free mocha?

A. NO DAIRY ALLOWED. Dairy has natural sugars.

Q. How about diet soda? It has no sugar!

A. NO carbonated beverages AT ALL!

Q. What can I drink?

A. Water, tea, iced tea, black coffee

Q. I like to snack on nuts, is that okay?

A. NO fats allowed other than EFAs and olive oil or cooking spray

Q. Can I cheat on this plan?

A. Research on the 90/10% rule has shown no negative effects with 2 cheat meals per week

E-mail with questions at bethmidfitness@comcast.net

Visit our blog at www.bethmidfitness.blogspot.com

Participate on-line with Beth on www.bethmidfitcoach.com and also do your WOWY workouts!

You can do it! Others have done it before! It’s a mindset!

SPRING MAGIC CHALLENGE begins on Monday the 20th!

GOOD LUCK! You can do it! I look forward to hearing from you with questions and challenges and etc.

You can yell at me if you want to!!!!

Best wishes,

Beth