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Phase1 Guide and Meal Ideas

Tuesday, November 27, 2012

Kind of mad that i have to do this blog over again as I am afraid i wont remember everything but here it goes.

Bottom line is 4 1/2 cups of veggies is in the RAW state which is why it honestly should not be that hard to get them in. Leafy veggies cook down majorly in comparison to say carrots or green beans.

Turkey rollups
PB celery
yogurt with spenda/SF fruit perserves(i think)
eggs (fritata, scramble, egg/ham cups etc)
protein pancakes
protein shakes w/SF flavoring or PB

MealPlan For me

Protein Shake for Breakfast
Protein pancake w/PB for snack
roasted veggie with grilled chicken
yogurt with flavoring
Pre-Gym Snack-boiled eggs and ??
Spnaich, beans and salmon

  Member Comments About This Blog Post:

FLUTTER-BY)L( 4/9/2013 4:36PM

    Great idea. I need to do this for myself. I will share if I get it done.

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Measuring Veggies and fruit conversions

Saturday, March 17, 2012

From Keira-You can use this to estimate your weighed out veggies to cups (until you get comfortable figuring it out via sparks tracker):

I will give you an example - so say you ate 8 ounces of raw celery. You search celery, find the raw...enter in 8 ounces (it gives you other choices too) and then ask it to convert it to cups. 8 ounces of celery equals 2.25 cups of chopped celery. Hence my answer stating that even though 8 ounces equals a cup in liquids - it varies with veggies due to the density.

SO your 3 ounces of cabbage =1.25 cup shredded
3 ounces of broccoli = 1 cup chopped

basically sounds like you met your veggie quota


Coconut Milk Recipe with Young Coconuts

Sunday, March 11, 2012

Kai OBrien created a doc.
Young Coconut Milk

Here is the recipe for the milk:


2 Young Thai Coconuts (if each coconut doesn’t provide at least 1 cup of meat you might need to use more coconuts)
Enough water to cover the coconuts in the blender and 2 inches above
10 drops of vanilla stevia or you could use vanilla extract and raw honey, maple syrup or yacon
Cinnamon is optional but yummy


Scoop the meat out of the young coconuts and place in a blender
Add the water – you could use part water and part coconut water, enough to cover the meat by 2 inches.
Add sweetener and flavorings (raw cacao powder would also be good for chocolate milk)
Blend on high for at least a minute until perfectly smooth.
Store in a glass jar and use within 3-4 days.

*Tastes great with your green drinks, smoothies, tea, frozen as popsicles, stirred into raw desserts, poured into cereal and of course in your child’s sippy cup or bottle!
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Meatza Pie

Wednesday, March 07, 2012

I put 2 lbs of ground beef in a bowl and mixed it with 1 egg and lots of italian seasoning, sea salt, pepper, garlic powder, onion powder, and a little crushed dried rosemary. you can be as fancy as or simple as you like, probably just salt and pepper will do if that's all you have that day. Then I pressed it out as thin as I could get it on the roasting pan with some foil underneath it, and the foil had holes punched in it where the roasting pan holes were. The roasting pan is just your standard roasting pan and I poked holes in the foil because the first time I made meatza I had to drain off the beef fat and this time I didn't want to do that. It just seemed easier this way. I cooked for 400F for 10 minutes. I got it out of the oven and put on the pizza sauce, fresh mozzarella slices, and some uncured pepperoni and other toppings. I put some toppings under the cheese and some on top. I put it back in the oven for 20 minutes. Makes great leftovers!


SouthBeach Phase 1.5 guidlines

Sunday, February 26, 2012

So here is Phase 1.5 guidlines.

Calories-Stay within Spark range-Track your foods
Excerise-Spark recommendations
Fat/fiber/sodium-Keep within Spark range
FoodLists-Phase 2

Servings limits
Veggies 4.5 cups in the RAW
Cheese max 2 servings a day
Milk/Yougurt max 3 servings a day/fruit flavored yogurt limit to 4ounces
Nuts/Seeds- 1 servings a day
Salad dressing 3grs of sugar
Fruit/grains- MAX of 1 serving of fruit and/or 2 grains a day. Start slow transition 1fruit, 1grain and monitor, then maybe 1fruit 2 grains monitor or 2 fruits 0 grains or 0fruits 2 grains. Slowly incorporate these servings to get to phase2 to determine what keeps you in weighloss mode or places you in maintence mode. You may need to alternate Phase1.5 one week then Phase 1 the next week to keep in weight loss mode sort of a kind of calorie,carb cycling method but effective in keeping the weight off.

Don't get so confident and loose focus of the servings on the other food groups so plan out your foods starting with you veggie servings first. Verify your in your ranges, get movin, drink your water and post to your team! I am strugglin sometimes but I won't give up and this team has helped me bunches..we have awesome team leaders!

Note: One thing I noticed is that it better to burn off the grains/fruits/dairy to have them early in the day So my dinner is always a meat/veggies and my earlier meal would be like oatmeal and for am snack a fruit. I just find i eat them earlier in the day and or right after a workout. I got this off of another group page


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