Day 9 Nutritional Yeast

February 28

6:30 lemon water

8:00 Ezekiel English muffin avocado toast and peanut butter toast with berries and chia seeds, pero/postum in milk

12:00 Cottage cheese topped with pineapple and blueberries.  Cucumber, baby bell pepper.  Zoodles sauteed in butter and garlic, mixed with black beans and some Nutritional Yeast.  The Nutritional Yeast gave it a cheesy flavor.  I'm pondering all the other uses for it...

4:00 Clementine, blueberries, 3 dates, string cheese.  Wow, dates and string cheese are really good together.

Pilates

6:30 Homemade pizza - ham, pineapple, mozzarella, marina sauce, basil, tomatoes with spaghetti squash on the bottom instead of a crust.  I just heated it all up together (minus basil and tomato) and it was surprisingly a great combination.  I will definitely make that again.  Milk to drink.

7:45 Handful of trailmix at the church (mixed nuts and raisins)

10:30 sf hot chocolate

Breakfast - Avocado toast and peanut butter toast with berries and chia, pero/postum

Lunch - zoodles and black beans, cottage cheese & fruit

Dinner - pizza with a spaghetti squash "crust" :-)

156.8

Day 8

February 27

5:45 lemon water
7:00 scrambled eggs, 1/3 Ezekiel English muffin toast with greek yogurt, fresh blueberries, and peanut butter

9:00 cutie, 1/2 apple

12:45 spaghetti squash, spinach, roasted carrots and brussells, avocado, hard boiled egg, tomatoes.  Grapes and dates for dessert!

7:45 Brown rice & quinoa topped with Madras lentils, , roasted sweet potatoes, Caprese Salad - fresh mozzarella, tomatoes, basil, balsamic glaze, salt & pepper.  Milk. Handful of blueberries for dessert.

Breakfast - eggs and toast with yogurt, berries, and peanut butter

Lunch - spaghetti squash, veggies, avocado, egg

Dinner - rice & quinoa with madras lentils, caprese salad, sweet potatoes

157.8

Day 7 Mexican Monday

February 26
6:15 lemon water with turmeric
6:45 oat groats with milk, berries, stevia; grapefruit juice

10:45 1/3 Ezekiel English muffin avocado toast, 1/2 apple
I was wondering why I was so hungry since it wasn't nearly lunchtime, but looking at this now I see it's because I hadn't eaten in 4 hours!

Long walk to the farm to feed the goats and chickens.  Yay baby goats and teenage chicks!

12:15 string cheese, raw mushrooms, cherry tomatoes (This snack is aka 'grab whatever you see in the front of the fridge as you run out the door to the Jr. High')

3:00 brown rice, madras lentils, roasted asparagus, mushrooms, tomatoes, milk
I consciously chose to put less on my plate than my eyes wanted me to because I have been overstuffing myself.  Turns out this was just the right amount (this is a salad plate, not a dinner plate).

6:00 tacos - zoodles, ground turkey, black beans, lettuce, tomato, cheese, guacamole, salsa
Raw cucumbers, carrots, bell peppers dipped in ranch dip (greek yogurt mixed with a ranch packet)

10:00 sf hot chocolate in milk

I'll be taking the time to make more turmeric capsules so I can swallow it instead of drink it.
This was gross.  But it was worth a try.

Breakfast

Late lunch with very messy asparagus. :-)  These tomatoes are like candy.

158.2

Day 6

February 25

8:00 lemon water
9:30 oat groats, milk, stevia, 1/2 banana

1:30 2 fried eggs, roasted sweet potatoes and mixed veggies, brown rice and quinoa, raw bell peppers, mushrooms, cucumber and tomatoes, 1 glass milk

6:00 Too full from lunch to eat dinner  Only ate 1/2 banana dipped in peanut butter, cup of hot postum/pero.

Lunch

157

Day 5

February 24

6:45 lemon water
Clean the church
8:45 McDonald's egg and bacon, small o.j.
9:45 hot milk w/ postum and pero

11:30 20 oz water

1:00 spinach, butternut squash, spaghetti squash, brussels sprouts, shrimp sauteed in butter and Old Bay seasoning, diet coke

4:00 1/3  slice Ezekiel English muffin with peanut butter, grapes

7:00 zoodles (zucchini noodles) and mushrooms sauteed in butter and garlic, topped with tomatoes and fresh mozzarella, apple slices, milk.  I snacked on raw veggies as I cooked, so I wasn't very hungry by time we ate. Those zoodles were sure good, though!  I want to get me a spiralizer.

9:00 hot chocolate (no sugar added) made with milk

Lunch

Dinner.  Zoodles!

158.4

Day 4 Falling in Love with Avocados

February 23

7:30 Lemon water

8:30 1/2 cup oat groats (cooked overnight in rice cooker), 1 cup milk, sliced almonds, stevia

10:45 banana, handful of nut/raisin trail mix

1:15 egg, Ezekiel bread avocado toast, egg, beet, 1/2 sweet potato, tomatoes, 1 cup uber delicious Coons grapefruit juice

5:00 dinner with missionaries!
Curry, potatoes, carrots, onions, celery, chicken; pineapple, grapes, white rice (brown rice would be a better choice)

8:00 no sugar tapioca pudding
That's probably made from flour oops

Lunch.  I really used to dislike avocados - like until this year.
Now I can't get enough of them!

159.9

Day 3 Lemon water, Postum, and Cafe Rio

February 22 

6:15 water, drove Leah to school 

7:30 Lemon water
Shell got me started on this again.  Squeeze a half a lemon from my tree into 10 oz warm water.  Add stevia if you want.  Many health benefits (see below). Totally curbs my craving for Carnation Instant Breakfast, if nothing else.

9:00 fried egg on 1/2 Ezekiel English muffin
1 cup hot milk + pero & postum  It was cold this morning so I wanted a warm drink and this really hit the spot.

11:15 1/2 banana, handful raw almonds

1:15
Roasted veggies and sweet potatoes, fresh spinach, baby bell peppers and tomatoes
Quinoa & brown rice, black beans

5:30 1 grapefruit from my neighbor's tree (wow so good), spoonful of peanut butter

8:15 Cafe Rio tostada w/ shredded chicken, rice, black beans, guacamole, pico de gallo, lettuce, cilantro (no tostada shell, tortilla strips, or dressing), Diet Coke

I grew up on these drinks.  Lots of Sunday evenings, hours after a big dinner,
we'd eat cheese and jam on toast and drink hot Postum or Pero.
 I like them mixed in hot milk.

Lunch

Our lemon tree is having its best year ever.  yay

16 Health Benefits Of Drinking Warm Lemon Water

from: http://www.foodmatters.com/article/cheers-to-drinking-warm-lemon-water

1. Lemon is an excellent and rich source of vitamin C, an essential nutrient that protects the body against immune system deficiencies
2.  Lemons contain pectin fibre which is very beneficial for colon health and also serves as a powerful antibacterial 
3.  It balances to maintain the pH levels in the body 
4. Having warm lemon juice early in the morning helps flush out toxins 
5. It aids digestion and encourages the production of bile 
6.  It is also a great source citric acid, potassium, calcium, phosphorus and magnesium 
7.  It helps prevent the growth and multiplication of pathogenic bacteria that cause infections and diseases 
8.  It helps reducing pain and inflammation in joints and knees as it dissolves uric acid 
9.  It helps cure the common cold 
10. The potassium content in lemon helps nourish brain and nerve cells 
11.  It strengthens the liver by providing energy to the liver enzymes when they are too dilute 
12. It helps balance the calcium and oxygen levels in the liver In case of a heartburn, taking a glass of concentrated lemon juice can give relief
13. It is of immense benefit to the skin and it prevents the formation of wrinkles and acne 
14. It helps maintain the health of the eyes and helps fight against eye problems 
15. Aids in the production of digestive juices 
16.  Lemon juice helps replenish body salts especially after a strenuous workout session

Packed with all the goodness, make it a point to begin your day with a glass of warm lemon water. Its cleansing and healing effects will have positive effects on your health in the long run. However, it is very important to note that when lemon juice  comes directly in contact with the teeth, can ruin the enamel on the teeth. Hence, it is advised to consume it diluted and also rinse your mouth thoroughly after drinking lemon juice.

160.2

Day 2 I discovered Ezekiel Bread

February 21 

Breakfast: Carnation
egg, sweet potato pancakes, avocado, o.j.

Lunch: spaghetti squash, marinara, cubed chicken, avocado, olives
no sugar added tapioca pudding

Snack: trail mix (nuts and raisins)
two handfuls nearly naked popcorn

Dinner: roasted veggies, 1/2 Ezekiel English muffin with natural peanut butter (organic, no sugar added), glass of milk

Ezekiel bread is made with sprouted wheat so it contains no flour.  Booyah.  It's definitely different from regular bread, but satisfying when you want some toast.  Even Andrew doesn't mind it.

160.0 lbs

Day 1 Sweet Potato pancakes!

February 20

(I'll write the basics of what I eat, but I'm not going to include every time I have a glass of water.  I drink water in between every meal.)

Breakfast: Carnation (made with sugar - gotta change this morning habit)

Lunch: 1/2 Avocado on toast, Sweet potato pancakes with a little butter

Hungry before dinner ,- ate some black olives

Dinner: Kale salad, Diet Coke - w/Kirsten at Liberty Market

Passed up candy at Jr high openhouse, hot chocolate at home, yay me

2-Ingredient Sweet Potato Pancakes

Author: Sinful Nutrition

Recipe type: Breakfast

Serves: 3-4 pancakes

 

Ingredients

• 1 small sweet potato
• 2 eggs
• 1 tsp vanilla extract*
• ½ tsp cinnamon*
• *optional

Instructions

1. Rinse and pierce sweet potato with a fork.
2. Microwave on high for 3 minutes, or until tender.
3. Let cool, and peel off skin.
4. Add flesh of sweet potato to blender.
5. Add eggs, and optional ingredients if using, and blend until smooth.
6. Heat a large skillet over medium-low heat.
7. Coat with non-stick spray.
8. Pour batter into 2-inch diameter circles in skillet.
9. Let cook 2-3 minutes, or until brown, flip, and cook an additional 1-2 minutes.
10. Top with butter, maple syrup, and cinnamon if desired.

160.4

Notes to Start

Drink more water throughout the day!

No added sugar.  Examples: cereal, desserts, candy & mints, choc milk & hot chocolate, flavored yogurt


No flour.  Examples:  bread, pasta, tortillas, chips, crackers, breaded fried food


Eat vegetables, fruit, lean protein, nuts, corn, legumes dairy, eggs, brown rice, oat groats


Quit snacking all day!  Eat 3 meals a day with small snacks in-between
If you're hungry before a meal, eat a healthy fat.

Some good fats:
Olives
Olive oil
Avocados
Nuts
Nut and seed butter
Flax
Chia
Salmon
Tuna
Edamame
Sunflower seeds
Eggs
Tofu

Notes from Bold New Mom webinar:

If you're overweight it's because you overeat, consume too much food or the wrong kind of food

What if we ate only when we're hungry and stopped when we were full?
We'd be disappointed, bored irritated, etc
Recognize that it's ok to have these negative emotions

Why do we overeat?

1. Over hunger
A healthy body with calibrated hunger is fat adapted i.e. your body knows how to utilize it's own body fat for fuel instead of you feeling you hungry all the time

Train your body to use your own body fat so you can get 'fat adapted.'

Do mild, not intense, exercise until you are at the weight you want to be. Don't use intense exercise to lose weight. It's all about the food.

Cutting out flour and sugar will be the key for most people
Any kind of flour creates over desire and over hunger
When we take these out of our diet we need to replace them with healthy fats, whole grains, protein, veg

2. Over desire (crave junk food)
Desire is an emotion that is created by your brain
We can unlearn our desire for junkfood

Circumstance - out of our control
Thoughts - we have thoughts about what to do with that food
Feeling - we have feelings about what to do with food
Action - can use will power but it's better to change your thought process in the desire before you get to Action
Result

Our brain is wired to seek pleasure, avoid pain, and continue doing what's kept you alive so far.

When you crave a cupcake: "I notice I keep thinking that thought, 'i really want to eat that cupcake.' I know it's possible to not crave that cupcake."
**Be willing to feel what's real and not eat to escape it.**

Food is fuel for your body. Not entertainment. Not joy. Not escape.

'i want your food to be boring and your life to be exciting'  - your life joy should not revolve around food

Hungry and don't think you can make it until dinner? Eat a scoop of a healthy fat like cream cheese

Cut out all flour and sugar for six weeks, then have it once a week

Weight set point
The weight you've been for a long time
Your body is trained to stay there
To break that, you need to train your insulin level to be low by cutting out sugar, flour, and snacking

Choosing Balance

Inspired by Pey on Choosing_Balance on Instagram, I've been making healthier meals lately.  Here a few of my attempts.  This is before I started no-sugar/no-flour, so some of this does not work with that plan.

Avocado, chicken, spaghetti squash, marina, parmesan, olives

Avocado toast, yogurt, granola, berries

oat groats, blueberries, sliced almonds

Andrew's lunch: brown rice with lentils, yogurt, blueberries, almonds

wheat crackers, baby belle, avocado, spinach, tomato, cucumber, mango salsa

yogurt, granola, berries

sweet potatoes, spinach, onions, tomato, avocado

tangerine juice from the next-door neighbor.  HEAVEN

sweet potato, avocado, chicken/veggie stir-fry, mango salsa

tomato, brown rice/quinoa, avocado, bell pepper, baby belle cheese

yogurt and berries on Dave's Killer Bread, avocado, fried egg

Roasting veggies for the week

Roasting veggies for the week