Days 5,6,7,8

This past weekend I went to Portland to visit my Mom so I didn't follow the program exactly.... I did try to make equal substitutions. Instead of the chicken and steak, I ate salmon patties with onions, and a big salad with veggies. I splurged on matzo ball soup and air popped popcorn.

Day 6, Sat., we ate out and I had 2 eggs and cottage cheese, coffee and skim milk. Lunch and dinner were similar to the plan, with shrimp salad and salmon for dinner, no chicken.

Exercise was not as much as I would have liked, long walks with the dog and errands and moving stuff around for Mom.  I was a little tired in the late afternoon. I think it was because I didn't sleep well and didn't have the exercise snacks.

Day 8~ back at home. Followed the plan, went swimming, had smoothie snack, felt good all day.

Take care.... Sandra

great article on planning and visualization

Check this out. We've got the planning part down. Now, just see yourself doing it!

http://www.medicalnewstoday.com/articles/217624.php

Susan

Susan M. Kleiner, PhD, RD, FACN, CNS, FISSN

www.drskleiner.com

www.solixir.com

www.drskleiner.usana.com

High Performance Nutrition, LLC

7683 SE 27th Street, PMB 167

Mercer Island, WA 98040

p. 206.232.9138

f. 206.236.2188

susan@drskleiner.com

NOTICE: This communication may contain privileged or other confidential information. If you are not the intended recipient, or believe that you have received this communication in error, please do not print, copy, retransmit, disseminate, or otherwise use the information. Also, please indicate to the sender that you have received this communication in error, and delete the copy you received. Thank you.

Days 4-6

This weekend has been rather enlightening for me. Friday I pretty much stuck to the diet, I ate breakfast then lunch and then dinner. I didn't get a traditional workout in so I didnt have any snacks during the day. Friday night I went to a country bar with a group of my girl friends,but I was determined not to cheat knowing that I was not going to keep the diet on Saturday so I simply drank diet coke. I had a wonderful night filled with dancing and around 3am I was starving as were my friends so we went to the Night Kitchen downtown. Most of the menu was fried but they did have organic yogurt and granola. Realizing I had not had my snack that day I opted for yogurt minus the granola. The restaurant didnt have a fruit cup but after a very strange look and a long explanation of why my order was so strange the waiter took an orange and a grapefruit from the bar a sectioned it for me. I had a wonderful snack of organic yogurt with a little honey and grapefruit and orange wedges. I!
t felt good to eat that, especially after seeing my friends eat greasy grilled cheeses and over sized omelets.
Saturday I knew I wasn't going to keep to the diet, I went down to Portland with a friend to celebrate her birthday. I started out right and had my omelet for breakfast, but I put a little spin on it adding some avocado, asparagus,salmon,and a tiny bit of crumbled blue cheese. I had a skinny caramel machiatto on the drive down and when we got there we walked around. We soon found a whole foods so for lunch I made my own salad with a little tuna and a small cup of vegan split pea soup to warm me up. For dinner we went to a fancy restaurant and split tapas. Most of our choices were good and involved fresh fish and veggies. I did have a drink and a piece of bread, I also enjoyed an empanada and a bite of chocolate cake (Splurge!) As delicious as our food was I had the worst stomach ache afterwords. We continued our night by dancing and I enjoyed one more drink.
Sunday morning we woke up and I had 2 eggs and 2 strips of bacon and some fresh fruit for breakfast, I broke the diet again by having a small slice of bread and a mimosa. Once again my stomach was in knots. After walking around for a bit I realized I really have not eaten mass amounts of processed carbs in about 6 months. I also dont eat fried food so the empanadas the night before may be the culprit for my ill feels. I noticed that changing diets and "splurging" really made me feel 10 times worse than the food tasted good. I felt bloated and lethargic most of the day, I found myself dehydrated and craving healthy food. Being that breakfast was more like brunch I didnt eat again until 7:30, I wanted to use up what was left in the house so we had chicken breast over chard, mushroom,onion, and garlic with a side of baked asparagus and cucumbers with olive tapanad. I have to say I'm ready to get back on track and although I feel the diet has made me a bit moody and irritable, my!
body has felt good. I look forward to my workout with JD in the morning and a good nights rest tonight!
Katie

Kale Chips...who knew?

I must admit both Brian and I were a little skeptical of the kale chips.  Well, we were pleasantly surprised.  Very tasty.  I was a little too liberal with the salt, but I know for next time.  Maybe a little truffle oil?  That ok Susan?

I have some questiosn:  if I don't get any real exercise for the day (I always walk the dog 20 minutes or more 1-2 times a day)  do I still get the snacks.  Also, after dinner settles I find I am getting hungry.  What should I do?  Finally,  is putting a little slice of meyer lemon in my water/tea ok?

On to day seven!

Sat and Sun

OK

Saturday I followed the diet pretty much. I ended up having a preworkout snack and not working out. I had halibut for dinner and instead of the different veggies that were supposed to go with it I ended up having less veggies and just more green salad. I'm guessing it wasnt near as nutritious and what Susan had planned, but i just cant wrap my mouth around beets. O.o

Sunday I ended up not following the diet at all. Gearing up for the comic convention next week took presedence and next thing I knew half the day was gone and I hadnt actually eaten anything. I didn't workout, and I ended up having turkey chili because it was cold outside and I needed something to warm me up.

Monday I'm back at it.

JD

day 7, mid-day

I missed blogging yesterday, and since I hope to watch the Oscars tonight, here I am, logging in.

Yesterday I didn't follow the menu at all, but I did my best to follow the meal plan. In other words, I ate different foods, but tried to stick to the same food groups and amounts.  Except breakfast. My husband had finished the last eggs, and we always go to Pike Place Market for a latte before shopping on Saturday morning. So I completely flipped my day around. I had a Nutrimeal shake with added whey for breakfast, and then had a tall nonfat latte at the market. Since I knew I wouldn't exercise, I counted the latte as my "preworkout snack". 

We got home and it was already afternoon. I hadn't prepared a salad, but I had so much chicken and broccoli stir fry left from lunch a few days ago that it became lunch for day 6. We bought fish at the market, so fish and veggies became dinner. And I was on to day 7. A little improv, but it works.

Day 7 and I'm back to the menus. Now I need to get some exercise in, and I'm golden.

Susan

Susan M. Kleiner, PhD, RD, FACN, CNS, FISSN

www.drskleiner.com

www.solixir.com

www.drskleiner.usana.com

High Performance Nutrition, LLC

7683 SE 27th Street, PMB 167

Mercer Island, WA 98040

p. 206.232.9138

f. 206.236.2188

susan@drskleiner.com

NOTICE: This communication may contain privileged or other confidential information. If you are not the intended recipient, or believe that you have received this communication in error, please do not print, copy, retransmit, disseminate, or otherwise use the information. Also, please indicate to the sender that you have received this communication in error, and delete the copy you received. Thank you.

Day 5 begins

Those salmon and egg lettuce wraps are delicious!!!! 

Yesterday's exercise was limited to two 1/2 hour walks with the dog.  Talk about bitter cold!

Last night I showed a remarkable willpower I didn't know I had.  Brian decided to slide a little and had a glass of wine and a small bowl of popcorn while we watched a movie.  Boy did the popcorn smell good.  Not one kernel passed through my lips.  Oh but the temptation...

Today's lunch seems to be a little more interesting.  I still swear by adding the avocado to the salad dressing to perk it up.  Yummy.

Have a good weekend all. Karla

Fwd: Day 5

Breakfast fritata was awesome today and surprisingly filling. My day went crazy fast today and I didn't plan my Friday schedule around this diet, so it was 2pm before I had a chance to eat again. I went out for lunch at a thai resturant on the island, but they didn't have chicken lettuce wraps. So I had the lunch special, phad thai, no meat no rice, and half a plate of lettuce. There was one small skewer of chicken. Came home, ate veggies and scallops. So I didn't adhere strictly to the diet today.

I still felt great, played 3 games of racquetball, and concider this a win

Jd

Katie's First 3 Days

Day 1:

Day one went pretty well, I used the Day 12 menu because I was tired the night before and had the ingredients at home already. I did get hungry around 3 and ate a handful of nuts which helped. I think my problem was that I knew I wasnt working out until 6:30 so I was waiting for my snack, but after 2 hours teaching lessons in the pool lunch and breakfast couldnt hold me until 5. At 5 I made the preworkout smoothy; Im not sure how I feel about berries and coffee together. Dinner was great but salty so after I was finished I found myself jonesing for something sweet. I settled for fruity tea and it helped satisfy the craving a little. I went to bed feeling not quite satisfied, but proud that I made it through the day without cheating and with a good workout.

 

Day 2:

Today I went back to the day 1 menu, breakfast was delicious and my salad for lunch was very satisfying. Due to snow I went home early without a workout but I ate the yogurt snack which was very yummy and a few hours later ate a wonderful dinner. I made tuna steaks as my fish of choice and was really impressed with how filling the salad and asparagus with the tuna were. This meal isnt that different from what I normally eat, but I typically would add in a cup of brown rice or couscous. After dinner I really wanted to get my exercise in so I turned on Exercise tv on ondemand and found Billy Blanks Jr. Dance videos! My friend and I spent a good 45 minutes dancing and laughing, it was a lot of funny made us sweat and was incredibly entertaining. I then made a protein shake with 100% Whey protein chocolate flavor from GNC. I do find that I dont feel as lethargic. The protein shake helped a little bit with my lack of satisfaction. Over all it was a pretty good day both mentally and!

 physically.

 

Day 3:

Im about half way through Day 3 and I decided to do the menu from Day 3 today. So far i wasn't so into breakfast, i guess there is something about an omelet without cheese that doesnt quite do it for me. I then went for a wonderful 4.5 mile walk in the snow. On my way home I stopped at starbucks and treated myself to a skinny caramel machiatto. I figured with everything being sugar free my only calories were from milk so it wasnt too bad. My salad for lunch was delicious and Im about to eat my snack now. For some reason today I am finding myself a little on the irritable side. My mom definitely noticed I was not my typical cheerful self when she called me on the phone this morning. Im not sure if it is the change in diet or perhaps the lack of chocolate! I have found myself peeing an abnormal amount, so water weight should not be an issue! Thats it for now! See everyone tomorrow!

 

Katie

 

 

JD Green

Personal Training Supervisor   |    Stroum Jewish Community Center    |    206-388-1989

Learn more at www.SJCC.org

 

 

end day 4

There are no words to describe the outright BLISS I felt eating dinner last night.  My body has been craving red meat, and as it had been an easy 2 weeks since the last time I’d had any, I was chomping at the bit for this dinner.  Lunch was a huge salad with a side of ruffage, so good times!  Yesterday as a whole was a great day!  I felt good, I was quicker on the racquetball court though my energy tapped out quicker due to not having any Vitargo.  So, in the end, a great day!

 

JD Green

Personal Training Supervisor   |    Stroum Jewish Community Center    |    206-388-1989

Learn more at www.SJCC.org

 

 

what day is it?

Oh yeah, day 4. So I found that the cottage cheese was nice change. I think that's why I put it on day 4. I've never eaten so many vegetables for breakfast so consistently; I like it. 

Since my day was cancelled due to snow, I missed exercise (even though Karla was there), but could have lunch at home instead of packing or going out. That was easy. I substituted the grilled chicken salad that I never had from a few days ago. I didn't get out to buy the lamb chop, but I did have a small steak at home that I broiled. With a huge salad, that hit the spot. 

I'm finding that since I exercise after breakfast, I eat the yogurt/fruit/nuts as an afternoon snack. While it feels almost like too much food, I'm hungry if I don't eat it. So I eat it, and enjoy it. And then I'm not famished, or looking for something to graze on, before dinner. 

Ready for tomorrow...

Susan

Susan M. Kleiner, PhD, RD, FACN, CNS, FISSN

www.drskleiner.com

www.solixir.com

www.drskleiner.usana.com

High Performance Nutrition, LLC

7683 SE 27th Street, PMB 167

Mercer Island, WA 98040

p. 206.232.9138

f. 206.236.2188

susan@drskleiner.com

NOTICE: This communication may contain privileged or other confidential information. If you are not the intended recipient, or believe that you have received this communication in error, please do not print, copy, retransmit, disseminate, or otherwise use the information. Also, please indicate to the sender that you have received this communication in error, and delete the copy you received. Thank you.

Day Four

Today was the best yet. I especially liked my dinner substitute~ broiled salmon with the raspberry soy marinade.... delicious. I used almost all the veggies in the salad.
I am very full, couldn't finish the salad. Started the daily vitamin supplements today.

FW: Two Week Sprint

Sandra Biller
Welcome Desk | Stroum Jewish Community Center | 206-232-7115
Learn more at www.SJCC.org

Subject: Two Week Sprint

Day 1 went well and there was plenty to eat. I made a couple
substitutions for the things I don't eat (chicken, olives, blue cheese)
replaced with tuna and mozzarella.

Day 2 started way too early... work at 4:45am.... to cook the frittata,
so I had to switch the order of the day. Also, it was hard to get snacks
in before and after my workout while busy at work. I did get most of the
food in and feel satisfied and ready for some hot tea while keeping an
eye on the snow.
The new marinade sounds delicious, I love raspberries. Looking forward
to tomorrow.... take care, Sandra

Day 4

I'm doing day 7 today and I wanted to put in a mini post about how awesome it was to find out HOW MUCH 3-oz is when it comes to chicken sausage is. My heart SUNK when I put the sausages in yesterday to cook. I didn't bother weighing them, i just cut them into pieces and figured I'd take however many pieces necessary to make 3-oz. To my surprise, the combination of an egg, that sausage, and a 1/4 of avocado was awesomely filling. I've got a HUGE salad for lunch and tonight after my longest day in the week I will get to have a burger and a 0 cal peach iced tea from Snapple. Just to make it feel special.

Just wanted to check in.

JD

Day 3

I hit a snag today as the Subway salad I ate yesterday was pitching fits. I still managed to repeat day 1's menu as it was the only one I knew already and there wasn't anything on there that would set my stomach off.

I felt better around 3pm, so I set off to the store to pick up meat for the rest of the week. I figured if I was home, I might as well cook off the different meats I was going to need. The smell of halibut, chicken sausage and turkey breast filled the house. made for a nice welcome when the wife got home. the walk is about 1/4mile either way, so I didn't workout per se.

Again, the brain and the clarity of mind is awesome. I DO get a bit hungry, but I noticed that happening when I was sick to my stomach. So now I wonder if some of my hunger is more based on and wrapped around when I'm sedintary watching movies or drawing. At that point I'll just have to retrain my body to get used to me drinking water or something and not snacking.

JD

test

 

 

JD Green

Personal Training Supervisor   |    Stroum Jewish Community Center    |    206-388-1989

Learn more at www.SJCC.org

 

 

subbing day 3

Breakfast is always easy. Off to exercise with Karla...great class! Love that post-exercise smoothie.

Lunch was at home, so also easy.

Even though dinner was at home, Jeff had made a huge pot of fish chowder, and it has to be eaten or it will spoil. So I at the veggies and fish, and fished out all the potatoes and gave them to Jeff. I was so full of soup I couldn't eat the salad. And then of course, like clockwork, a few hours later I was hungry. I was going to eat the salad when my daughter reminded me of the roasted seaweed snacks that we had bought at Trader Joe's. Very cool stuff: a little bit of healthy oil, salt and nori seaweed. That's it. It hit the spot, and was totally on the diet as a healthy veggie and tiny bit of oil. 

Now I have my calming tea, and I feel great, again.

Susan

Susan M. Kleiner, PhD, RD, FACN, CNS, FISSN

www.drskleiner.com

www.solixir.com

www.drskleiner.usana.com

High Performance Nutrition, LLC

7683 SE 27th Street, PMB 167

Mercer Island, WA 98040

p. 206.232.9138

f. 206.236.2188

susan@drskleiner.com

NOTICE: This communication may contain privileged or other confidential information. If you are not the intended recipient, or believe that you have received this communication in error, please do not print, copy, retransmit, disseminate, or otherwise use the information. Also, please indicate to the sender that you have received this communication in error, and delete the copy you received. Thank you.

End Day 2

Today was a little more difficult. Breakfast was again great, but I started to notice the hunger kick in a little earlier than the day before. my workout wasn't great, and had it not been for Vitargo, I have no idea how I'd have made it through that. My cardio consisted of me doing an air-force shuffle for a mile. So not the highest output there either, but I expected that. Lunch didn't fill me up near as much as yesterday, and as much as dinner was pretty huge by comparison I was ravenous before I went to bed last night.

So here's what I'm feeling: It's odd to have my brain respond like its firing all levels BEFORE I have my coffee. My muscles are trying to figure out what I'm doing, and my joints still pop but don't ache. I'm not nutritionist, but my guess is with the increase of fats and oils, the sinovial fluid sacks are getting the support they need and cushioning the blow.

I'll be repeating day one for day three to accommodate for what groceries I have in the house before I go out shopping again.

This IS going to be interesting.

JD

day 2 ends

Breakfast went great today. Exercise was successful. Met a colleague for lunch and had to adjust. We ate at Bennett's, so easy to choose the cobb salad in place of the chicken stir fry. Dinner went great, and I'm really full again. 

The hardest time of the day is mid-afternoon, and then I realized I was missing that yogurt pre-exercise snack because I eat breakfast before exercise. What a treat! But now it really feels like a lot of food. It made me re-check the calorie and nutrient counts on my software, and it's all correct, just really filling. 

One of my tricks when I get hungry is drinking tea, especially green tea. The research isn't hard and fast here, but there is data that shows that 5 cups of green tea may raise metabolic rate a little bit. So it could be a two-fer: it fills you up AND you may burn a few more calories. Tea is also rich in antioxidants. 

My other go-to is decaf coffee; good decaf coffee. Also high in antioxidants, it still tastes and smells wonderful even if it is decaf. 

Remember that especially on this diet, if you think you're hungry, you are probably thirsty. A higher protein diet can be a little dehydrating. So make sure to drink plenty of fluids. 

Last point: stay off the scale for a week. If you do everything right, and drink like I'm telling you to drink, you might gain weight from having well-hydrated cells. If you have not exercised regularly and refueled well before this, you are also storing more fuel in your muscles. Put both together and your weight may go up, but believe me, your fat will go down by the end of 2 weeks. 

Looking forward to tomorrow...

Susan

Susan M. Kleiner, PhD, RD, FACN, CNS, FISSN

www.drskleiner.com

www.solixir.com

www.drskleiner.usana.com

High Performance Nutrition, LLC

7683 SE 27th Street, PMB 167

Mercer Island, WA 98040

p. 206.232.9138

f. 206.236.2188

susan@drskleiner.com

NOTICE: This communication may contain privileged or other confidential information. If you are not the intended recipient, or believe that you have received this communication in error, please do not print, copy, retransmit, disseminate, or otherwise use the information. Also, please indicate to the sender that you have received this communication in error, and delete the copy you received. Thank you.

a day late and dollar short

Let’s talk about yesterday.  Breakfast was great.  Didn’t even miss my usual bread component.  I hit up the vitargo prior to my workout, which served me well as I ended up playing 3 games of racquetball at the end of it.  Took the post-workout shake and ate lunch 1 hour after.  Dinner went well and my wife even liked it, which helps keeps me on the path.  I felt pretty good all day long.  I might have to space out my second snack, as going from 1pm-730pm without eating was a little rough.  Otherwise, a very auspicious beginning to a new program!

 

JD Green

Personal Training Supervisor   |    Stroum Jewish Community Center    |    206-388-1989

Learn more at www.SJCC.org

 

 

end of day 1

It's 9:16, and I'm still full. Ate everything I needed to eat today,  exercised with Karla this morning, worked, and even created a new marinade for the salmon, and a little tweak on the salad dressing. And still full of energy. Time to settle down with some calming tea. But first...

Here's the fun stuff:

Raspberry-cilantro salmon

2 Tbsp extra virgin olive oil

4 Tbsp raspberry vinegar

1/2 Tbsp low sodium soy sauce

1 large garlic clove, minced

1 tsp minced ginger

2 Tbsp chopped cilantro

1.5 pound salmon filets

1.5 tsp kosher salt

Mix the first 6 ingredients and pour over salmon filets. Marinate for 15 minutes. 

Remove fliets from marinade and rub the skin side with the salt. 

Place on broiler or on grill pan. Spoon the marinade over the fish.

If in a broiler, broil on second highest shelf for 5 minutes. Raise the shelf and broil another 2 minutes, or until fish is slightly browned around the edges (timing depends on thickness of filets). 

If on the grill, cook approximately the same amount of time on high heat.

Serves 4

You can tell I was having fun with raspberry vinegar. Here's the salad dressing:

1 tsp extra virgin olive oil

3+ tsp raspberry vinegar, to taste

a sprinkle of Tuscan salt (available at Whole Foods Market and lots of other fancy food shops)

freshly ground black pepper to taste

I just sprinkled this on my individual salad and tossed. Yum!

On to day 2...

Susan

Susan M. Kleiner, PhD, RD, FACN, CNS, FISSN

www.drskleiner.com

www.solixir.com

www.drskleiner.usana.com

High Performance Nutrition, LLC

7683 SE 27th Street, PMB 167

Mercer Island, WA 98040

p. 206.232.9138

f. 206.236.2188

susan@drskleiner.com

NOTICE: This communication may contain privileged or other confidential information. If you are not the intended recipient, or believe that you have received this communication in error, please do not print, copy, retransmit, disseminate, or otherwise use the information. Also, please indicate to the sender that you have received this communication in error, and delete the copy you received. Thank you.

breakfast, day 1

You may not have been aware that I'm doing the 2 week sprint with you. Breakfast was great today. I didn't miss my usual kashi cereal with raisins and milk at all. I noticed that I might need an extra 15 minutes to let the little bit of fat in the meal settle out before I exercise. I'm not used to it in the morning beyond some ground flaxseed. 

Speaking of ground flaxseed, it's a very healthy addition to all diets, but I left it out for these 2 weeks so as not to overload anybody more than I did already. If you want to add it in somewhere, take out one serving of fat/oil and add in 1-2 Tbsp ground flaxseed. Great for your gut health, it feeds the healthy bacterial cultures. BTW, taking a probiotic is also a very healthy addition to a diet. 

Another note: if you can't get to grilling chicken for lunches, use a high quality (like Boar's Head) deli turkey instead. 

Go strong!

Susan

Susan M. Kleiner, PhD, RD, FACN, CNS, FISSN

www.drskleiner.com

www.solixir.com

www.drskleiner.usana.com

High Performance Nutrition, LLC

7683 SE 27th Street, PMB 167

Mercer Island, WA 98040

p. 206.232.9138

f. 206.236.2188

susan@drskleiner.com

NOTICE: This communication may contain privileged or other confidential information. If you are not the intended recipient, or believe that you have received this communication in error, please do not print, copy, retransmit, disseminate, or otherwise use the information. Also, please indicate to the sender that you have received this communication in error, and delete the copy you received. Thank you.