If you haven't found an interval timer yet for the 5k running program, there are plenty of apps (many free). Try searching for HIIT timer. I have an armband for my ipod and the timer is loud enough that I don't have to wear headphones, I can just hear the beeps. 1451 days ago
Here's what I eat on the "No flour No Sugar" way of life:
lean meats (I don't eat beef, but it's allowed) any veggies (fresh or frozen) any fruits (fresh or frozen) nuts cheese oatmeal beans Olive Oil Salads w Oil/vinagar or Blue Cheese
Beverages: Fat Free Organic Milk Water Coffee/tea (with splenda)
I have traded beer for vodka/lemon/soda water/splenda.
BTW, I found this online too. Here is a list of sugars to stay away from:
Cane sugar Beet sugar Sucrose Glucose High fructose corn syrup Molasses Honey Maple syrup
Note: more detail here: http://diet.lovetoknow.com/wiki/Dr._Gott 's_No_Flour,_No_Sugar_Diet
Here's the link to the online foodlist: http://noflour-nosugar-works.webs.com/li stoffoodstoeat.htm
Read all labels for flour/sugar. I learned that lemon pepper has sugar in it, so I don't use it any more. Lots of spices have sugar in them I am discovering.
I eat alot of stir-fry (olive oil and bag of frozen veggies) with chicken or salmon. I also eat alot of salads. if I want something sweet, I eat a piece of fruit or make a smoothie made with a frozen banana, frozen stawberries, FF milk and splenda.
That's all I can think of. I just feel fantastic! Good luck and stay in touch! Have the greatest day!!!! smiles!! Lisa