4 Week Check In

First things first.  Kaitlyn is training Meagan how to be a big sister!

That’s right…we are expecting!  Teresa is due early September 7th.  I am over the moon excited – although I don’t show excitement well 🙂  Below is a picture of a necklace Teresa created that we used to announced it our friends. 

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Back to the check in! So I tried something this week.  I had smoothies for 2 meals per day – and I only gained 2 pounds this week!

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WHAT!?

But I also lost an inch off my waist in one week for a total of 3.5 in 4 weeks…and my energy is higher than it has been in years.  This is usually the time of year where I start to feel SAD from Seasonal Affective Disorder, but it is not too bad this year…So all in all I am ok with that  extra two pounds in a week.

Here is what my meals typically were this week:

Breakfast Smoothie – 1 cup of frozen strawberries and blueberries. 1 banana, 1 cup OJ, .5 cup yogurt, and 1 cup H2O with 1 scoop of whey protein.

Snack: 1 boiled egg and an apple.

Lunch Smoothie: 1 cup of chopped Kale, 1 cup of chopped spinach, 2 cups of water, and 3 cups fruit (usually apple, grapes, banana, etc.) This is two servings and it is surprising filling.

Snack was usually skipped cuz I was so full. but I had packed almonds or a granola bar etc.

Dinner: soup/salad, Chicken and potatoes, etc.

Snack: veggies sticks with dip.

Stats for the week:

  • Weight: 182 lbs   (-12lbs)
  • Right Thigh: 24.5″ (-1″)
  • Hips: 40″ (-2″)
  • Waist:  38″ (-3.25″)
  • Chest: 40.5″ (-.5″)
  • Neck 15.5″ (-1″)
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MFR: Creamy Salsa Dip

I hate cottage cheese.  But it is a fantastic source of lean protein, so I have been on the look for good recipes for cottage cheese.  Here is my favorite cottage chese recipe, it is from Eating For Life by Bill Phillips.

Eating For Life: Creamy Salsa Dip

Cottage Cheese, Nonfat, 1 cup

Salsa: 0.5 cup

Yogurt, plain, low fat, .05 cup

Jalapeno Peppers, 1 pepper (remove seeds)

Stick all that in a blender until smooth. Serve with raw veggies.

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My Meal Plan: To Eat Like a Hobbit

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There are so many fad diets out there.  The best way to do it that I have found is to eat like a Hobbit! Breakfast, second breakfast, elevensies, luncheon, afternoon tea, dinner, and, later in the evening, supper. Ok not really, what I mean is, eat often! 5-6 small, healthy meals per day, 6 days per week.  And then take one day to eat whatever you want – like a Dwarf!  I guess you could call this The Lord of the Rings Diet!

A healthy meal consists of 1 palm sized serving of lean protein and 1 fist sized serving of healthy carbohydrates, and at least twice a day I add a healthy serving of vegetables to my meals.

Portion sizes hands

The best foods are high in nutrients and calorie compact. Avoid fatty proteins like cold cuts and regular ground beef and bacon (I will miss you my old freind).  Avoid bad carbs like white bread, white rice, white pasta, baking, doughnuts… (get the picture?)  I will also avoid “frankenfoods” those foods created in a lab with 100 different things.  Things like hotdogs, potato chips, Kraft Mac & Cheese, ice cream – I will eat them on my free day, but not during the week.

My favorite good proteins are eggs, chicken, tuna, lean beef, low-fat cottage cheese and salmon. For good carbohydrates, I like baked potato, brown rice, oatmeal, bananas, yogurt, apples, oranges, strawberries. I also like whole grain bread and pasta, but since that is quite pricey, I will attempt to avoid breads and pastas. And for vegetables, I like my cold carrots, cucumbers and celery, as well as leafy greens like spring mix, romaine lettuce, and spinach.  I also like steamed green beans and steamed broccoli and cauliflower. You get the idea.

Being a little guy, not unlike a Hobbit, a day’s meal plan would look something like this:

  1. 630am: COFFEE with milk.  Smoothie made with Strawberry, Banana, yogurt, OJ, and protein powder.
  2. 10 am: 1 boiled egg, apple & COFFEE with milk and 8oz H2O
  3. 12pm: Tuna salad on a leafy greens  with carrots, celery and cucumber. Low cal ranch dressing  8 oz H2O
  4. 3pm: 1/4 Cup Almonds and 8oz H2O
  5. 6pm:  Roasted chicken, baked potato with salsa, steamed veggies, H2O
  6. 9pm:  Carrots and Celery with cottage cheese salsa dip 8oz H2O

Find what works for you.  Eating like a Hobbit 6 days a week and like a Dwarf for one day per week worked for me in the past, and will hopefully work for me again.  Hooray for the Lord of the Rings Diet!

Eating like a Dwarf: