April 9

Lemon Water

Breakfast - overnight oats (see recipe below)

Lunch - 

Dinner - 

Chocolate Peanut Butter Overnight Oats

Peanut butter banana toast, sweet potato pancakes, cutie

Chocolate Peanut Butter Overnight Oats
Layer in order:
1/2 cup old fashioned oats
1/2 cup milk (I used coconut milk because i was all out of regular)
2 T peanut butter
1/2 T cocoa powder
1/4 t vanilla
2 T large 60% cacao chips (this makes it sweet enough - no sugar or honey necessary)
2 T chopped nuts

Store in fridge overnight.  Stir, microwave for 30 seconds, top with bananas

April 3 - Six Weeks

It was my goal to have no sugar or flour for six weeks.  I did it!  Results: I've lost some weight, I have more energy, my knee, hip, and IT band have felt way less pain than before.  All good things!  I'll allow myself an occasional bit of sugar or flour now.

Lemon water

Breakfast - sweet potato pancakes, oatmeal, bananas, dried blueberries, peanut butter

Bike ride to library and back

Protein shake with bananas and almonds

Lunch - Roasted veggies, turkey burgers, tomatoes, bell pepper, milk; yogurt mixed with chia jam

Dinner - mashed potatoes with marina sauce and meatball.  This was weird.  I won't do it again.  I'll do a different pasta substitute next time it's Italian night.  Slice of ham, green beans, bell pepper, tomatoes, milk.

Snack - strawberries, raspberries, nuts

Breakfast - sweet potato pancakes, oatmeal, fruit, PB

After-workout protein shake with banana and almonds

Lunch - Turkey burgers, roasted veggies, raw tomatoes and bell pepper

More lunch - yogurt mixed with chia jam

April 1 Conference Crepes!

Lemon Water

Breakfast - Made Crepes for everyone but I ate sweet potato pancakes instead, with all the berries and bananas and raw cashews.  YUM; milk

Lunch - Avocado toast, hard boiled egg, baked sweet potato, salad with edamame, feta, and tomato

Easter Dinner - smoked chicken, broccoli salad (this must have sugar in the dressing - so sweet), corn, mashed potatoes, cheese slices, smoked deviled eggs.

Breakfast - Sweet potato pancakes

Lunch - Baked sweet potato, hard boiled egg, avocado toast, salad

Smoked chicken, mashed potatoes, cheese, corn, broccoli salad, deviled eggs

March 29

Lemon Water

Breakfast - chia soaked in coconut water, yogurt, hemp, strawberries, apples, mixed nuts, 60% cacao chips

Snack - peanut butter toast, dates, milk

Lunch - zoodle salad with chicken sausage (recipe below), mixed greens with onion & apple

Dinner - chicken salad, salad, another salad... carrots, grapes.  Pretty sure I came home and ate more -- baked sweet potato and something else.

Dave's breakfast minus the peanut butter - chia, yogurt, hemp, fruit, nuts

Stirred together, it isn't nearly as pretty. :-)  Just as delicious, though!

Snack - peanut butter toast and dates; milk

Lunch - Zoodle sausage salad (recipe below), mixed greens salad

Dinner - Relief Society dinner.
I didn't eat the croissant, but I ate the chicken salad inside it.

Mealthy: Zucchini Noodles with Chicken Sausage, Tomato, and Basil

Ingredients

• 1 tablespoon extra-virgin olive oil, or more as needed
• 4 chicken sausage links, sliced
• 2 tablespoons minced garlic
• 1 large tomato, chopped
• 4 zucchinis, spiralized using the 3mm blade and trimmed
• ¼ cup chopped fresh basil
• salt and ground black pepper to taste
• 1 pinch red pepper flakes, or to taste
• ¼ cup grated Parmesan cheese, or to taste

Directions

1. Heat olive oil in a large skillet over medium heat. Cook and stir sausage in hot oil until heated through, about 5 minutes; remove sausage with a slotted spoon to a plate.
2. Fry garlic in oil remaining in skillet until fragrant, about 30 seconds; add tomatoes and stir while cooking for 1 minute.
3. Toss zucchini with the tomato mixture and cook until softened, about 3 minutes; season with basil, salt, and pepper.
4. Remove skillet from heat. Divide zucchini noodle mixture between four bowls; top with sausage, red pepper flakes, and grated Parmesan cheese.

March 18

March 18


Lemon water

Breakfast - Egg on toast, milk

Lunch - Granola, nuts, blueberries, milk

Dinner - zoodles with parmesan, garlic, tomatoes, fresh mozzarella

Italian Bar - I ate the zoodles and salad.  Yum!

Day 21 Fancy beets

March 12

Breakfast - yogurt nut bowl with apples and bananas, peanut butter, chia, hempseed, stevia
Lunch - boiled egg, grapefruit picked today, sweet potatoes,brussels sprouts, red onion, fancy beet salad with bleu cheese (recipe below)
Dinner - n N Out cheeseburger protein style minus the sauce, diet coke.  Not bad without the bun, though I noticed the burger was really salty.  ???  
Came home and ate roasted cauliflower, roasted broccoli, and quinoa, 3 clementines
SF hot chocolate

Breakfast - yogurt nut bowl

Lunch - boiled egg, grapefruit picked today,
sweet potatoes,brussels sprouts, red onion, fancy beet salad with bleu cheese

In N Out cheeseburger protein style minus the sauce, diet coke

Spiralized Beet and Blue Cheese Salad

Ingredients

2-3 large beets (about 2 pounds), peeled and spiralized using a 3mm blade

1 bunch green onion, thinly sliced into rounds

6 ounces firm blue cheese, crumbled, or more to taste

1/4 cup chopped fresh dill, or to taste

1/4 cup red wine vinegar

2 tablespoons lemon juice

1 clove garlic, pushed through a garlic press

1/3 cup neutral oil, such as grapeseed

salt and freshly ground black pepper to taste

Directions

Preheat oven to 350 degrees F (180 degrees C). Line a rimmed baking sheet with aluminum foil.

Spread spiralized beets out in a single layer on the prepared baking sheet.

Pour 1 to 2 tablespoons water over the top and then tightly cover the baking sheet with another sheet of aluminum foil.

Roast beets in the preheated oven until tender, 20 to 30 minutes. Remove from oven, drain any accumulated liquid, and cool completely.

Combine cooled beet noodles, green onion, blue cheese, and dill in a large bowl.

Whisk red wine vinegar, lemon juice, and garlic, together in a small bowl.

Slowly whisk oil into dressing until smooth and creamy. Season with salt and black pepper to taste.

Pour dressing over beets and toss salad to coat.

Day 20

March 11

Breakfast - Oat groats, dried blueberries, toasted almonds, cacao
Lunch - quinoa, cottage cheese, sweet potatoes, raw broccoli, tomatoes, sugar snap peas, carrots, bell pepper

Dinner - Mashed potatoes, steamed carrots, cornflake chicken (took the cornflake off before eating), fruit cup

SF hot chocolate

Breakfast - Oat groats, dried blueberries, toasted almonds, cacao

Lunch - quinoa, cottage cheese, sweet potatoes, raw veggies

Dinner part 1 - fruit cup.  Mom must be here for Sunday dinner :-)

Mashed potatoes, steamed carrots, cornflake chicken

Day 18

March 9

Breakfast - Greek yogurt, plain mixed nuts, peanut butter, apple, grapes, hempseed, chia seeds, stevia.  Thanks, Mom!

Lunch - Salad from Mangos restaurant - chicken, lettuce, cheese, tomato, avocado.  Chicken was gross and the salad was generally flavorless.  Won't try that again.  I didn't eat the taco bowl.

Dinner - avocado toast, sweet potato pancakes, cutie, pero/postum

Super Satisfying breakfast invented by Dave, made by Mom.
Usually sweetened with honey but I threw a little stevia in there instead.

Mangos salad from Mangos restaurant Mesa.  Just no.

Dinner - more like a nighttime snack really - avocado toast, sweet potato pancakes, cutie, pero/postum

Day 11 Temple

March 2, 2018

7:00 lemon water
8:00 1/3 Ezekiel English muffin toast with peanut butter, yogurt, warmed blackberries, milk

11:15 El Pollo Loco kid's size Pollo Bowl - chicken, rice, pinto beans, diet coke

2:30 Temple cafeteria cup of vegetable soup
3:00 Coconut Lara Bar

15 mile bike ride from the Mesa Temple to the Gilbert Temple

5:00 nut/raisin mix

7:00 zoodles, 2 eggs, tomatoes, corn, green beans, milk, dc

Breakfast - peanut butter/yogurt toast with warmed blackberries

Lunch - El Pollo Loco kid's pollo bowl

Dinner - zoodles, eggs, veggies

My new SpiraSlicer!

155.6

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 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

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