If you are going to try the eating plan that I have been doing for the last 10 days, let me share some important tips with you:
-Use a scale to measure everything. I have split the 8 oz green veggies into 3 ounces of organic spinach and mixed greens and then 5 oz. of all the other vegetables. This week I have been using zucchini, pan cooked with butter flavored Pam and spices, sweet raw pea pods, asparagus, broccoli slaw (pre-bagged at grocery) and Brussels sprouts.
-I have substituted quinoa for brown rice (I didn’t have brown rice at the time. I like quinoa better because it is higher in protein than brown rice, though both are excellent whole grain complex carbohydrates.
-You can use any fish that suits your liking. I love shrimp, mahi-mahi, orange roughy, scallops and tuna steak. Bagged tune is not my favorite, but it is convenient.
-You can find Uda oil at any health food store. It is a mix of sunflower and flax oils. Straight up flax oil is fine as well.
-I’m still taking my vitamins.
- Try to find organic teas if you can. I’m mixing green and black, and flavored teas for the afternoon. Try not to use honey, sugar or sweetener in them if you can.
-I do allow myself a weight watchers peppermint periodically. I can’t seem to go long without my dark chocolate. Dove makes a good sugar free peppermint as well.
If you have any questions, just e-mail them to me here through .MD.
Wednesday 10/05/10 Workout-
strength train- gym- legs
leg press-120lb
rotary calf- 40 lb
leg curl- 50 lb
leg extention- 50lb
adductor- 70lb
abductor- 70 lb
*yesterday I hurt my elbow doing a vertical back pull. I will take it easy this week on that elbow
10/05/10- Eating Diary:
Day A
7 am- 4 egg whites (67 cal)
2 oz. oatmeal ( dry weight) (221 cal)
11 am- protein shake (160 cal)
2 p.m.- 3 oz cod (144 cal)
3 oz brown rice or quenoa ( 101 cal)
8 oz green vegetables ( raw or steamed) (88 cal)
1/2 tsp uda or flax oil ( 65 cal)
no calorie or reduced sugar diabetic salad dressing
6 p.m.- 3 oz turkey breast (149 cal)
3 oz potatoes ( boiled in skin) (64 oz)
8 oz green vegetables ( raw or steamed ) (88 cal)
8 p.m.-3 oz. Halibut (broiled) (145 cal)
3 oz beans, Lima (frozen) (104 cal)
8 oz greens (assorted) ( 88 cal)
1/2 tsp Uda's or flax oil ( 65 cal)
TOTAL CALORIES: 1551
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