2-Week Challenge - Day Six

What a gorgeous day! Today's food intake is:

8:45am
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Oatmeal pancake (with egg whites and dry oatmeal, splash of sugar-free vanilla)
Asparagus
EFA
Joint Repair
Multi
Tried Latte again, but it wasn't satisfying - stuck to black coffee

11:45am
======
Rotisserie chicken (from grocery store)
Corn tortilla
Corn
Carrots and asparagus

2:35pm
======
Chicken breast
Brown rice
Carrots
EFA

4:00pm
======
Black coffee

6:15pm
======
Steak (again!)
Brown rice
Green beans
EFA
Joint repair

Great day and finally ate 4 times today...

After a nice day like today, here is a marinade recipe for the grill or you can bake. This goes great with one of the potatoe dishes from the other day...

Mustard-Rosemary Marinade
=======================
Serves two, so again, may want to double or triple if making for the family. Use for grilling, baking or microwave. Especially good with chicken breast or turkey cutlets and the occasional pork tenderloin.

2 Tbsp Dijon mustard
2 Tbsp lemon juice
1-2 cloves minced garlic
1 1/2 tsp dried rosemary
Fresh ground pepper to taste

Combine ingredients in a small, flatt gflass baking dish. Add two chicken breast halves, skin removed, turning to coat with mixture. Refrigerate at least one hour or overnight.

To grill, shake off excess marinade and cook over medium-high flame for 30 or so minutes, avoiding charring.

To bake, cover and cook at 375 degrees for about 45 minutes.

To microwave, cover with waxed paper and cook on 80% power for 10-13 minutes, rotating half way through, let stand 2-3 minutes before serving.

Serves 2. 153 cals, 24-30g protein, 2g carbs and 3g fat per serving

Enjoy!!

Beth

The 2-Week Challenge - Day Five

Things are going well and the intake is as follows:

8:45am
======
Egg whites
Oatmeal
Bell peppers
EFA Joint repair
Multi
Black coffee

1:00pm
======
Turkey
Brown rice
Red peppers
Water

3:00pm
======
Black coffee


5:00pm
======
Steak
Baked potatoe
Broccoli, zucchini & peppers
EFA

All of the meals were excellent but surprisingly I didn't get in a 4th meal. Today will certainly be different. Stay tuned for todays post and another recipe later today.

How are you all doing on your challenge??? Please post comments!

Beth

The 2-Week Challenge - Day Four

Today was an excellent day and slept in late but all went well!!

Here's a short post...

9:45am
--------
egg whites
red bell pepper
oatmeal
EFA
Joint repair
Multi
Latte - but it wasn't as satisfying as a few days ago ;-(

1:30pm
---------
Leftover chicken breast
Brown rice
Red bell peppers
EFA

5:00pm
---------
Turkey meat
carrots
Tomatoes
Black coffee
EFA
Joint repair
Multi

9:30pm
--------
Protein shake (cause I ate dinner so early)

ZZZZ, ready to rest since it's vacation... but wait! A recipe for you follows...

Roasted Red Pepper Sauce
====================
Makes 2 cups. I usually double or triple this recipe and save and freeze! This sauce gives the texture of a cream-based sauce with very little fat and calories! Try it on your fish or chicken... it's even good on rice (or pasta, of course)

4 large red bell peppers, roasted (roast for 15-20 mins at 400 degrees turning a few times in a pan coated with non-stick spray) and cut into strips (reserve 1/2 cup)
2 tsp. olive oil
1/2 cup chopped onion
2 cloves minced garlic
1/2 cup dry white wine
1/2 cup vegetable broth
1 tsp. chopped fresh thyme
Salt and fresh ground pepper to taste

Roast peppers first. Then in large skillet, begin with olive oil then combine red pepper strips onion, garlic and wine. Cover and cool over medium-low heat for about 20 minutes (or until onion is very tender). Transfer to a food processor and add broth then process till pureed. Transfer back to skillet and heat until mixture is "reduced" to 1 1/2 cups, stirring frequently for about 15 minutes. Stir in reserved pepper strips and thyme and season with salt and pepper.

* Soup stock recipes are available, ask me or try Swanson's Broth, or go to Whole Foods for an organic selection

Serves 4. 40 cals, 1g protein, 4g carbs and 1g fat per serving

Enjoy!

Good luck as you approach the weekend! Looking forward to your comments. Where are your comments? :)

Beth

The 2-Week Challenge - Day Three

Things are going fine and I am all adjusted to this plan. Again, I have done it so many times that it was just a matter of telling myself that it's time to act and things then seem to work okay. I did step on the scale today, which I rarely do, and I was happy.

I got in very late last night and did not go on-line! So your blog is TODAY and then check later for TODAY's.

Still haven't had my cheat meal but am feeling a latte coming on this morning.

Yesterday's meals were fine - there was a long lag between late afternoon and late dinner snack as I was busy! It happens! Funny, though, likely because there was such a huge gap between those meals was why I very late I craved a little "something". I behaved, though!

6:30am
--------
Turkey slices
Asparagus & zucchini
Brown rice
Water
Black coffee (making it at home and saving money)
EFA
Joint repair
Multi

9:50am
---------
Leftover chicken breast
Carrots
Cherry tomatoes

11:30am
---------
Black coffee

1:55pm
--------
Leftover chicken breast
Asparagus & zucchini
Brown rice
EFA

6:00pm
--------
Post-workout protein and amino acids

10:00pm
---------
Turkey slices
EFA
Joint repair
Multi

Lots of water! Was busy and missed the dinner meal but the workout kept me from feeling the hunger. Today (Day 4) will be better. I miss having hot meals, so it will be good to do so today. The thing about packing the cooler is that everything is cold!!

CAMP Wednesday morning was awesome and the 5 of you kicked booty. It is fun for me also to hear the triumphs and also gripes about your 2-Week Challenge. I remain extremely proud to see all of your efforts!

Good luck staying active over the next several days!

Beth

The 2-Week Challenge, Day Two

ONE POTATOE, TWO POTATOE

Day Two comes to a close and it was a beautiful, sunny and a good day... I felt fine with the eating changes and, same as yesterday, feel great about taking charge! Enjoyed my old-standby-favorite of oatmeal pancakes (not the traditional, of course) and will have to go get a tiny bit more sugar free to splash in for a hint of flavor.

As I met with both camps today (AM and PM) we had conversations about how things are going and the struggles and "ah-ha" moments as well as a few surprises!!! Awesome effort... you are getting close to passing the hump of the 3rd day. Some Campers' families are participating as well to support eachother, so the stories and the lessons keep coming to surface. Great recipe ideas, too.

Please do share comments and recipes (especially those whom have already shared things they have cooked...) and things are a challenge to stay creative!

Speaking of recipes...

POTATOES ANYONE??

Maple Yummy Sweet Potatoes
========================
2lbs sweet potatoes
1/2 tsp cinnamon
1/4 tsp maple flavoring (extract)
1/8 tsp rum extract
1/4 cup hot water

Scrub sweet potatoes thoroughly under running water. Place in stockpot of boiling water, cover and boil potatoes until tender. Drain. When potatoes are cool enough to handle, peel and mash. Add cinnamon, maple flavoring, rum extract and hot water. Beat till light an fluffy!

Try with turkey and green beans for this menu

Serves 4. 191 cals, 3g protein, 41g carbs and .5 g fat per serving

Crispy Spiced Potatoes
==================
1 1/2 lbs white or red boiling potatoes
3 T olive oil
1 tsp paprika
1/2 tsp onion powder
1/2 tsp garlic powder
1/2 tsp salt
1/2 tsp black pepper
pinch of cayenne pepper
nonstick vegetable spray

Scrub potatoes, but do not peel. Cut each potato in half and then cut each half into 4 wedges. (Note: if potatoes are very small, cut each half into 2 wedges.)
Place potatoes into a pot and cover with water. Cover pot and bring to boil cooking potatoes for 10 minutes.
While potatoes are cooking, combine oil and seasonings into a large bowl. When potatoes are finished cooking, drain them and toss thwm while still warm into the seasoning mixture (above). Prepare a baking sheet with nonstick vegetable spray amd place the potatoe in a single layer then bake at 400 degrees for 20 minutes until golding brown. Serve immediately!

Serves 4 servings, 218 calories, 6g protein, 22 carbohydrates, 9 g fat.

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I HAVE TRIED THEM BOTH AND THEY ARE OUTSTANDING DISHES! GO FOR IT!

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Following is today's intake... I got up late for a change...

8:45am
--------
Oatmeal pancake (4 eggs, 1/3 c oatmeal uncooked, splash of Torani sugar free french vanilla)
Asparagus
Water
Coffee
EFA
Joint repair
Multi

12:15am
---------
Turkey burger
Red bell pepper
Tomatoes
Water
Coffee

3:30pm
--------
Oatmeal pancake
Carrots
EFA

6:40pm
--------
Turkey lunchmeat
Red bell pepper
Tomatoes
Water

9:05pm
--------
Baked chicken
Steamed zucchini and asparagus
Brown rice
Forgot my last dose of vitamins
Ate late but it was sooo good!

Good day - clean and very boring, but not bland!! Cannot wait to have the leftover chicken and veggies! I love to have the food bagged, measured and etc in advance!

Cannot wait to do some cooking in bulk this weekend!

Cheers and good night and enjoy the day tomorrow! Keep on rockin'!!!!!

Beth

The 2-Week Challenge, Day One

It was a rough and busy weekend, but I still managed to whip up my brown rice last night (Sunday) and cook asparagus and turkey burgers...now I am WAYYY to tired to do any prep, so it's GRAB N GO tomorrow, but I have some good staples ready.

Today went better than anticipated and it seemed right to be on a "plan" of action to eliminate some of the garbage and clean up the nutrition. Had some very positive comments from a few of the gals this morning and afternoon and all I can add is...

I am very excited for you and proud of your diligence in preparing and making a great go on the first day!!

I drank 2 black coffees which was something I hadn't done for a while! I even managed later to sit in my Starbucks office and NOT do the latte. It was an Americano, plus I used the fancy-schmancy machine at home and saved more than $4!!

My day's meals consisted of:

7am
----
Turkey meat
Carrots
Brown rice
Water
Coffee
EFA
Joint repair
Multi

11:00am
---------
Turkey burger
Asparagus
Tomatoes
Water

1:30pm
--------
Turkey meat
Carrots
Tomatoes
Coffee
EFA

4:00pm
--------
Turkey burger
Asparagus
Brown rice
Water

5:00pm
--------
Pre-workout amino acids protein

7:00pm
--------
Post-workout amino acids protein

7:30pm
--------
Salmon, tuna sashimi
Steamed broccoli
White rice
Water
EFA
Joint repair

9:30pm
--------
2 cookies n creme Tums for flavor!

Not too bad for day one. Honestly, it felt good to be working towards a goal for a change and the cooler has always been a part of my day, now it's a different animal inside!

Tomorrow I am going for oatmeal pancakes as I picked up some Torani "French Vanilla" sugar-free syrup, just incase I wanted a splash of sweet!

Feel free to share your comments.........

Keep it up!

Beth

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