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2/6/14 8:05 A

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Day 32 (2-5-14) ???

Calories 1416
Carb 35 (net 24) 10%
Water 100+ oz
Exercise 16 min on Elliptical (140 cal/4 miles)

I was SO HUNGRY all day yesterday and I have no idea whether it is a low carb day or a high carb day. I have been in such a funk after the scale reading on Monday that I have really aimed for low carb days every day. I am going to try and get back on cycle starting Sunday. Had a terrible headache last night so I ended going to bed really early...which helped me from mindlessly eating all night long.

-tammie


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2/5/14 7:26 A

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Day 31 (2/4/14) LC

Calories1156
Carb 27 (net 16) 8%
Water 100+ oz
Exercise 16 min (Elliptical/140 cal/4 miles)

Over all it was a pretty good day, although I did not count a few spoonfuls of soup I made for family. I know I should not beat myself up over those, but its the little bits here and there that get me in so much trouble. I need to focus more because those spoonfuls are what causes me to keep circling the mountain instead of climbing the mountain.



-tammie


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2/5/14 7:14 A

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Yesterday was spent doing a lot of soul searching after the scale went up yet again. I found myself not being able to connect with Chapter 7 and I was feeling less of a Christian. So I went back and read through peoples posts along with a lot of praying to be spoken to again...and I found something..."You have circled this mountain long enough. Now turn North. DET 2:3" I am sick and tired of taking a few steps on the trail up that mountain only to fall off again. I am tired of going around and around in circles, but not conquering my goal of getting rid of this weight and being healthy. This is going to be my prayer throughout the day. I was made for more than to be stuck in this cycle of defeat.

-tammie


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2/4/14 7:50 A

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I guess I just thought I had a good day yesterday...but the scale did not budge at all this morning! Still up 4 pounds since Friday. UGH UGH UGH...I want to cry.

2-3-14

Calories 1296
Carb 29g (Net 17g) 9%
Water 100+ oz
Exercise 16 minutes on Ellipitcal (140 calories burned/4 miles)


-tammie


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2/3/14 4:29 P

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Saturday was a happy day...I made my January goal of losing 10 pounds. But it was all downhill after that moment. It was my son's birthday on Saturday and I thought I had everything planned out and I could stick to my plan...how wrong could I be. I forgot the lesson from last week's successful guilt free day..."Even though it is permissible, it is not benefical." Yep, blew my eating completely up...scale on Sunday showed a 3 1/2 pound increase. No problem back on cycle...best laid plans right? Well DH decided to invite people over to watch the game...yep a house full of junk food that I should not have. I tried to make good choices, but i forgot in times like this to turn to God in prayer and crave Him, not the food. So the scale shows a 4 pound gain since Saturday morning. Back on cycle today and turning back in my journall and remembering the lessons of Made to Crave.

-tammie


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1/31/14 7:10 A

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Sorry I did not post yesterday to update you FF Day 3. It ended up okay (I caved to 2 meatballs). Yesterday was a huge struggle during FF Day 4 and while I did not totally blow it, the day was not as clean as I would have liked. I told myself before I stepped on the scale this morning if I met my goal for my FF then I would do a HC day today. Sadly, I missed by goal by 0.2 of a pound...so I am going to have the DETERMINATION to have a clean FF Day 5 today!

I also have been lagging the last couple of days on my book study for made to Crave and my personal journaling. I have been in such a funk and brain fog that I just have not had the focus. It has been weighing heavy on my heart and this morning I woke EARLY with the nagging to read and reflect. I am glad I did, because it helped me with the scale number and is going to give me the determination to get through today!

-tammie


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1/29/14 7:11 A

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MY FAVORITE BIBLE VERSE...

A fb friend shared this little tip with me yesterday and I used it all evening long to get through the fat fast...

Hold up both hands and use 1 finger for each word
I-Can-Do-All-Things-Through-Christ-Who-Str
engthens-Me

She wrote "I cannot tell you how many times I have used this in the past few days. While exercising and not thinking I can get through, walking by that donut my child left on the bar, dealing with my two year old, etc. I challenge you each to stop, and say this now. It's fun."

-tammie


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1/29/14 7:09 A

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Day 24 (Week 4)
January 28
Slingshot-Fat Fast Day 2

Calories 990
Fat 95%
Carbs 3% (8g)
Protein 2%

I made it through another day of Fat Fasting without any MAJOR hiccups. I did absentmindedly put a bite of mac & cheese in my mouth while getting dinner for the family, ugh but I am not going to beat myself up over that and I had few mac nuts while measuring them out for today's fat fast. It took a lot of determination and prayer yesterday to get through the day. I have either 1 or 3 more days left on this cycle. I am really going to try to push through and do this through Friday.


-tammie


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1/28/14 11:48 A

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Day 23 (Week 4)
January 27
SlingShot-Fat Fast Day 1

Calories 1010
Fat 94%
Carbs 2% (4 g)
Protein 4%

I made it through the day almost perfectly on my first day of the fat fast. Wasn't easy but I am DETERMINED and I am praying to keep my cravings and hunger pains away. It helped that last night ds#1 had a basketball game so we were out of the house for most of the evening time and away from tempation (although the popcorn at the games smelled like something from heaven).

-tammie


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1/28/14 11:44 A

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DETERMINATION

Determination is the word for this week in the Made to Crave Book study! How fitting this word is for me this week. This is week 4 on carb cycling and it should be a sling shot week for me...but the very mention of carbs (even the good ones that Chris allows) really scares me so I am opting to do a slingshot week the Atkins way with a fast fast for 5 days followed by a cheat day (ds#1 birthday is Saturday) and then start week 5 again on Sunday. So I will need a lot of DETERMINATION this week and using a lot of prayers to get me through the week!

-tammie


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1/27/14 12:53 P

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Saturday

I made it through guilt free day better than I have done on the last 2 attempt, although not as good as I really should have been. I keep using the Bible quote "Everything is..." whenever I thought about wanting food and was reaching for it. I did allow myself 3 pieces of pizza and 2 brownies...yikes. And I am beating myself up over that, but I am thinking I would have beat myself up over anything that I put in my mouth.

Sunday
The scale was kind after my guilt free day, I was only up about 1 lb! So that is a good feeling. Today was supposed to be the start of sling shot week for me. I am still struggling with the whole idea of high carbs. I know Carb Cycling carbs are A LOT different than the high carbs in my mind...you know Carb Cycling is about healthy carbs. So instead of doing a traditional Chris Powell sling shot week, I am going to do what Dr. Atkins does for when our bodies get in a rutt and need to be rest...I am doing a Fat Fast for hopefully Monday-Friday and see if that will sling shot me back into losing mode. Baby steps, with this carb stuff!

-tammie


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1/25/14 8:55 A

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Stepped on the scale...why is it that after my last HC day of the week I end up dropping a pound from the day before?! This has happened every Saturday morning!

-tammie


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1/25/14 8:53 A

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“Everything is Permissible, but not everything is Beneficial.”-1 Corth 10:23

This needs to be my mantra for every Saturday that is guilt free day. One thing I love about the carb cycling program is that I don’t have to give up the things I love forever, I just have to give them up for 6 days of the week. That is what makes this plan so doable and realistic for me. It makes this program a life style in my mind, not a diet. Today, is my 3rd guilt free Saturday, and let’s just say that I have to learn how to do my guilt free Saturday’s so that I don’t have the guilt until the next Saturday. It seems like with my first 2 weeks during the week I would take 2 steps forward with the scale and Saturday would make me take 1 huge leap backwards. According to Chris Powell’s program my guilt free day is to be used to satisfy those cravings that we have had during the week, nothing is off limits but up to 2500 calories is allowed. Ugh, a better name for Saturday is LOSE CONTROL DAY. Today, is going to be different I am going to keep this Bible verse in my head throughout the day and use it to remind myself that yes that CHOCOLATE might be permissible today, but I am going to stop and ask myself, “Is it really beneficial?”. I am going to reign in my food fest with prayer. I am not going to say I am not allowing myself a treat, but it is not going to be out of control like the last 2 Saturday’s.




-tammie


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1/25/14 8:53 A

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HC Day 20 (1-24-13)

Calories 1476
Carb 79g (net 63g) 21%
Water 100 oz
Exercise NONE (Injury Resting)

Overall a good day. Although I will admit that I allowed myself a couple of French fries last night...I knew I was pretty low on carbs for a low carb day. Probably not a great choice...I am so afraid of carbs! Thanks Calista for reminding me about peanut butter, I was also really low again on calories so I made up for it with a little treat!

-tammie


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1/24/14 3:44 P

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Thanks Calista. emoticon

-tammie


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1/24/14 2:49 P

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Tammie,

6 lbs in 3 weeks is fantastic! Congratulations!

I have no problem getting to a good calorie level on low carb days. If I had extra, I would have more peanut butter - raises the total in a hurry!

As far as the reward meal, 4 days a week comes around often enough that I can fit most things into my life and stay on the plan. RM accomodates restaurants, lunch outings at work, eating at friends house, football party, etc. 1 whole day a week would really scare me.

Keep up the great progress!

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1/24/14 10:42 A

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I forgot about last night’s Rev it Up Facebook Event with the Made to Crave book study. I am sad I missed it, but this morning I began working through the questions/activities from the night. Wow, you want to talk about some powerful questions that dig deep into my soul. Number 7 was about page 28 from the book and motivation…”Does your motivation to change have a purpose strong enough to resist temptation? Or is your motivation all about you? A few weeks ago, I came up with yet another plan to conquer the battle with the scale. Yes, another diet plan, but this diet plan has been different and I see it more as a do-able lifestyle, Carb Cycling (Chris Powell). It allows me 1 day of the week to feed those temptations and get them out of my system. Wow, that itself was powerful for me and has been enough to keep me “ON PLAN” for 3 weeks without falling off. But, I have quickly learned (which I will write more about tomorrow) that really I am taking 2 steps forward and 1 huge leap back each week. This week I have discovered something through the book study about those cravings, that my cravings are really not of food…I have been filling my stomach, instead of my heart. I think I have all the pieces I need now that I can succeed…feeding both my stomach and my heart. So what is my motivation? In a way it is all about me, but in a greater sense it is about so much more. My motivation when I started 3 weeks ago was taking taking back my body and taking back my life, being the person that I want on the outside. I still want that but I also want to be the person God wants on the inside and live my life, not hide from my life.



-tammie


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1/24/14 6:59 A

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Week 3 weigh in...DOWN 1.4 (okay I will be honest, I wish this was more) for a total of 6 lbs in 3 weeks. I am disappointed, because last Saturday (before guilt free day) I stepped on the scale and the number I saw was the same number as I see today. While all last week I took 2 steps forward, last Saturday I took 1 huge step back with guild free day. UGH! Maybe this is the wake up call I need to tackle guilt free day!

Edited by: TAMSRAE at: 1/24/2014 (10:43)
-tammie


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1/24/14 6:57 A

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Day 19 LC (January 23)

Calories 1210
Carb 42g (net 32g) 13%
Water 100 oz
Exercise-NONE (injury resting)

Overall a good day. I am noticing that my cravings are down...I am hoping this is a joint effort of prayer, determination, and diet. I still need to really think about (and pray) about my relationship with numbers! Looking for to high carb day today, and adding that apple and maybe some granola with yogurt! Then tomorrow the true test begins, getting through a guilt free day and slingshot week...bet I will end up on my knees a bunch next week!


-tammie


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1/23/14 1:08 P

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EMPOWERED is the word this week in the Made to Crave Book Study. As I ponder what that means to me the first thing that pops into my head is drawing POWER FROM GOD to finally win this battle with the weight that is not only physically weighing my body down but every aspect of my life is weighed down from my addiction to food. “Through HIM all things are possible,” HE gives me the power, HE empowers me with the tool of prayer and faith to fight this battle for my life.

-tammie


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1/23/14 6:58 A

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Day 18 LC (1-22-14)

Calories 1158
Carb 49g (net 37g) 16%
Water 100 oz
Exercise-None (injury resting)

I am still finding it hard to follow the plan and get enough calories in on a low carb day. I guess I need to eat some for veggies, but honestly I don't want anymore than I am eating. I need to branch out, but I just don't feel like roasting any at night...but I am happy to report that I don't need anything to dip my cucumbers, celery and bell peppers in anymore! That is a great step. Last night I really wanted something more around bedtime, but instead of caving to that craving I prayed to God for strength just to say no! I am excited and scared about stepping on the scale tomorrow morning.

-tammie


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1/22/14 1:26 P

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Chapter 2: Made to Crave

Chapter 2 began with a giggle for me, as I can so relate to the morning rituals before I step onto the scale. You know jump out of bed, use the bathroom, strip down, step on, shake my head, step on again, shake my head and either hop in the shower elated or rock bottom…either way I end up staring into the frig either looking to reward myself or comfort my sorrow. That little number on the scale has way to much control over my mood and my life. I need to let God have that kind of control. Is it possible to love & rely on food more than God? HECK YES, that is why I look the way I do. Food is my comfort, my love, it accepts me…food never lets me down in the moment (but afterwards is another story). Those are the things I should be saying about God, but yet I say it about a piece of toast lathered in Nutella. I finished the chapter questioning my hunger pains, are they really hungry pains (ie. cravings) because I am hungry or are they hunger pains because my heart and soul is empty. I LOVE the idea of using those cravings/hungry pains as a prompt to pray. I need more moments on the floor on my knees calling out to God! I never thought God wanted to hear about my silly little issues of being empty inside, He has so many other major things in the world to be concerned with than me. But I realize that my emptiness on the inside, is a huge problem for not only me but for my family. So yes, God needs me to get down on those knees with tears streaming down my face as I battle those hunger pains/cravings. What is my motivation to make the changes? I want to be able to look in the mirror and see a person I love, not just the outward appearance but the inside appearance. I want my soul filled, so I can start living the life I deserve and my family deserves. I want a family picture on my wall what I can be in, look at and know that God filled my soul through this book study instead of filling my stomach.

-tammie


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1/21/14 8:05 P

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Day 17 LC (1-21-14)

Calories 1224
Carbs 53g (42g net) 17%
Exercise-NONE (injury resting)
Water 120 oz

Overall a really good day. I think the carbs are a little high, but I am going with it because I ate on plan (except I did have a yogurt after dinner...partly because I wanted something sweet and partly because my calories were still low). Is anyone struggling to get 1200 calories in?

-tammie


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1/21/14 5:56 P

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Calista-I do not have the discipline to do a reward meal each day. I think it would totally make me lose control...ha ha. Isn't that what I am doing on my guilt free day anyway. This week I am going to find more focus on Saturday. That is my goal for the week...I have the eating down for the most part throughout the week.

-tammie


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1/21/14 5:55 P

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I finally got around today to really start the online book/Bible study on Made to Crave. I am not going to apologize for what I am about to post, but I am a Christian and I want to share this spiritual as well as weight loss journey here.

Chapter 1 Reflections

I have been in such a spiritual drought lately, and I have been craving something to fill me hunger for the Word and for God and really did not realize how much until I read the first chapter. On top of it all, I struggle with my weight and give into my “cravings” as I can totally relate to the orange monster from the book. But the orange monster is not a monster for me, it is my best friend, it is a way that I can keep real life/people away from me and find something that gives me a moment of comfort (and then much more discomfort). I have even been finding myself lately not only hiding from life and relationships, but from God. I need my soul and my life filled, and the only way that is going to happen is if I learn to Crave God and Life the way that I crave food.

-tammie


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1/21/14 2:38 P

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I am back on track from my slingshot week and feeling great! I have a new appreciation for my fats on low carb days, and am looking forward to my reward meal later today. I do (usually) keep my reward meals well under control - I think of it as a 'regular' meal.

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1/21/14 7:56 A

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Calista...yay you made it through slingshot with even a little loss! Super job!

Corrin...I wish I could get a handle on guilt free days. Good job keeping yourself in check!

-tammie


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1/21/14 7:54 A

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Ugh it has not been a good few days....

For the record I hate cheat days! I was doing great until about 10 pm when we were coming home from my children's event and stopped at Braums (like Dairy Queen) and of course I had to have a chocolate shake and fries. Not good...

Sunday & Monday were both low carb days...and while I did not eat off plan my timing was off all day long and I did not get my water in. I hate days where my schedule is not normal!

I slipped on the scale this morning...which was not a good thing! Now I am frustrated with myself...today is supposed to be a high carb day, but I am going to just do a low carb day and do it right today!

I really want to start exercising again, but I don't want to push my leg. I had a stress fracture back in the fall and I overdid it a couple of weeks ago and I could really feel that if I did not pull back I would be in PT.

I started on the online Bible study on MADE TO CRAVE on Sunday...love the book! I just need to spend a little more time in reflection and prayer.

-tammie


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1/19/14 8:51 A

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I finished my first week and was down 4 pounds. I found it incredibly easy. I didn't even want to cheat as much as I thought I would. When my cheat times came around I found myself not wanting to over eat and gain weight I already knew I had lost. I was not eating a lot of veggies before and I think this is really helping me out. I am looking forward to week 2....

Corrin
~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~
~~~~~~~~~~~~~~~~~~ EVERYONE WANTS TO BE A SUNNY GIRL


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1/18/14 11:50 A

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I am wrapping up my first slingshot week and it has been interesting - I really missed my fats and my reward meals. I am looking forward to getting back to my 'easy' plan routine. I am down a fractional pound this week. I'll take it!

Tammie, emoticon emoticon - keep up the good work!

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1/17/14 10:05 A

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I am beginning an online Bible Study on Sunday through Proverbs 31 Ministries over the book MADE TO CRAVE. Wow…talk about God speaking directly at me this morning. I got on the scale this morning and while I saw a loss, I was disappointed in the number I saw. How awful is it that my entire mood is effected by one little (okay not so little, LOL) number on a scale. Yes, the self doubts have been running wild through my mind all morning. Looking through FB updates this morning a friend posted her favorite Bible verse (and mine)…”I can do all things through Christs who strengthens me.” Philippians 4:13. I thought for second about changing my profile picture to that…because right now I need to be reminded of that. I didn’t for some reason…then I read this post. I think God is trying to tell me something, everything CAN be accomplished through HIM and I have to BELIEVE that this time will be DIFFERENT and I WILL SUCCEED because I am not asking HIM if he CAN but KNOW that HE WILL IF I LET HIM work in my life. I finally downloaded the book a few minutes ago, after I realized God it talking and I need to listen...reading the introduction and I am so excited that this might is most likely the missing key in my struggles in both weight and life!



-tammie


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1/17/14 8:19 A

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Round 1/Week 2 Weigh in...-1 lb
Total...4.6 lbs

I wont say that I am disappointed, because I am. I was really hoping for more...slow and steady....but it sure is going to be a long slow and steady!

-tammie


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1/17/14 8:15 A

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Day 12 (1-16-14)
Calories 1198
Carb 39g (net 28g) 13%
Protein 112g
Water 100 oz
Exercise NONE-Injury Resting

Yesterday was an emotional struggle day for me, but the good news is that I did not allow myself to take comfort in food.


-tammie


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1/16/14 8:07 A

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Day 11 LC (1-15-14)
Calories 1155
Carb 32g (net 23g) 11%
Protein 102g
Water 80 oz
Exercise NONE-injury resting

Yesterday was not a very good day at all emotionally wise. I feel like it is time to head back into my cave of safety or build up those walls. I have not had a great deal of luck in the adult friendship category, it always seems like the moment I trust I get hurt. I give, give, give in relationships and I never seem to get anything back...I feel like a doormat. Things are not great at work either. I am in a position where I am basically between the rock and the hard place...between teachers and principal...and I don't fit in with either side...which makes my job very lonely and yesterday, that caught up with me. All of this effects my eating, but instead of eating like I normally do, I just did not really eat at all or even felt like it. I had to force myself...I ended up caving and had 1/2 diet dr. pepper yesterday. It was that or a candy bar... It looks like I was low on calories, but I did eat a little cheese off the families dinner so I am not too worried about calories. My water was low because I just did not get it done. On a positive note, my leg is feeling a lot better (did not notice any pain going up and down stairs yesterday or just simply walking). However, I am still going to stay resting for a few more weeks and then start back at the beginning of my running training.

-tammie


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1/15/14 7:48 A

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Day 10 HC Summary (1-14-14)
Calories 1531
Carb 62g (net 51g) 16%
Protein 152g
Water 120 oz
Exercise NONE-injury resting

For a high carb day, I did not do well. Still within the threshold (put barely) of 50-100 g I am aiming for. I really just did not feel like it yesterday. I did not even have my calories in until the last moment. It was just a really off day eating schedule wise. On a good note, I am getting my water in and I have cut out diet dr.pepper almost completely (save it for a cheat day). That is a huge success!

-tammie


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1/13/14 9:09 P

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Day 9 LC Summary (1-13-14)
Calories 1304
Carb 35 g (Net 27 g)...8%
Protein 130 g
Water 120 oz
Exercise NONE-injury resting

Over all a pretty good day, still a little high on the calorie side for a LC day, but again I was hungry and added a little extra protein and then I was hungry for something a little dessertish and opted for some Greek yogurt. Looking forward to my HC day tomorrow!

-tammie


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1/13/14 11:39 A

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Here goes on my first slingshot week - I was doing very well until I blew it all bad at the Bronco's football party! I will count that as my reward day and move on.

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1/13/14 8:01 A

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Day 8 LC Summary (1-12-14)
Calories 1334
Carb 29 g (Net 21 g)...8%
Protein 120 g
Water 120 oz
Exercise NONE-injury resting

I tried really hard to rein in back in after my guilt free day and get back on track. I did notice that I was bloated and yucky after Saturdays love fest with sugar. Next Saturday I vow to do better! I was little more hungry at night so I had an extra 3 oz of protein...so my calories are a little higher than what they need to be on a LC day.


-tammie


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1/13/14 7:58 A

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Saturday was Guilt Free Day...I did a good job keeping myself under control until we had a potluck that evening with my children's dance team before their first show of winter season. UGH...I picked at the desserts backstage all night.

-tammie


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1/11/14 11:32 A

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YAY Danielle and Calista...we got this! One day at a time, one pound at a time! 2014 is going to be a great year!

I got on the scale this morning after my little worry session about the subway sandwich last night...guess what down another 0.6 pounds. Wahoo.

Trying to think through a good game plan for today and my guilt free day!

-tammie


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1/11/14 11:30 A

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Day 6 HC Summary (1-10-14)
Calories 1401
Carb 114g (Net 91g)...33%
Protein 97 g
Water 120 oz
Exercise NONE-injury resting

Overall a good day. I had a meeting this morning, but I thought ahead and packed a protein shake along with some apple slices and almonds. Something I could easily eat for my AM snack and not look too out of place. For lunch I was supposed to meet a friend, but was cancelled on and ate my PM snack that I had packed instead. My PM snack was pretty easy to get in because I happened to have some lunch meat, cheese and an apple at work. YAY for thinking ahead! I was a little worried about my dinner, my kids had dress rehearsal for the dance group they belong in and I knew it meant picking up something quick on my way home, eating and getting to rehearsal. I opted for some Subway...love $5 footlong in January. I was not intending to eat part of the sandwich, but I did...a little worried about what it did to my carb count (YES I KNOW...Chris does not count carbs but TAMMIE does). The count was still under the 100g that I found on a Paleo diet site, so I breathed just a little sigh of relief until morning scale. Looking forward to Guilt Free Day, but know that that does not mean gorge myself!


-tammie


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1/11/14 10:29 A

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Congrats, Danielle & Tammie! Great start for the new year!

I just finished my 3rd week, and am looking forward to slingshot week. Will miss my daily reward meal!

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1/10/14 11:35 A

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Great job, Tammie! Keep going, you'll be rockin' & rolling before you know it!

I lost 3 this week. Like I said, December was a lonnnnng month of bouncing around so I am so happy to see the scale moving on down!

~danielle


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1/10/14 7:53 A

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WHOOP WHOOP....3.6 lb loss since Monday! Ugh, but still have a lot of my 3 week binge over the holidays to take off before I can really start losing!

-tammie


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1/10/14 7:52 A

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Day 5 LC Summary (1-9-14)
Calories 1337
Carb 41g (Net 28g)...12%
Protein 104 g
Water 120 oz
Exercise NONE-injury resting

Overall a pretty good day. I was a little higher on the calories than what I would like for a LC day...but I was hungry right before bed and I allowed myself a 100 cal pack of almonds/walnuts. Nervous and excited for my trip on the scale in the morning! Have to remember slow and steady...my goal is 1 pound a week for the next year! I have not had a diet dr. pepper all week! Major accomplishment!

-tammie


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1/9/14 7:38 A

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Day 4 LC Summary (1-8-14)
Calories 1220
Carb 32g (Net 27g)...10%
Protein 111g
Water 100 oz
Exercise NONE

Last night was a real struggle for me. Around 4 pm I just about had a melt down, it was a stressful afternoon at work and I just was not feeling the love and I was tired of the day...so I about turned to food for that love and comfort. I know not a good thing, thankfully I belong to a facebook group and one of the members talked me off the ledge (and I had to talk ds1 to confirmation class so I got out of the house). I came through the day in good shape and really happy about the numbers that I posted!

As for exercise, last year I was training for a 10 mile race at Disney World and ended up with a stress fracture July/August. With the help of PT I was able to overcome and actually finish the race. A few weeks ago I decided that it was time to get out there running/walking (getting ready for a 1/2 marathon I have picked out next fall) and instead of easing into the training, I opted to just pick up where I left off...BAD IDEA. My leg that had the stress fracture is really acting up...so I have looked at the calendar I can take off the next month from exercise and still be in good shape for training for the 1/2. So I am going to focus on stretching my legs and cut back on any physical activity for a while. I would like to get in the pool, but I am not sure how the schedule will work for that.

-tammie


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1/8/14 10:53 A

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Good morning.

I ended up taking a few weeks off as well...I was just really frustrated about some things...and it shows. Now getting back on track. Doing major house cleaning today in anticipation of starting two jobs (hopefully, one for certain.)

Have a great day!

Never let Yesterday or Tomorrow take up Today!

Progress not Perfection...Baby Steps!

KAT



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1/8/14 7:55 A

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Day 3 HC Summary (1-7-14)
Calories 1444
Carb 85g (Net 67g)...25%
Protein 131g
Water 120 oz
Exercise 32 Minutes on Elliptical (280 calories/8 miles)

I have to admit that high carb days really scare me. But I tried to stick with the plan and puch through that fear. I even allowed myself some trisket crackers as my noon meal carb, which tasted so good. Overall it was a good day! I am finding it hard to get my calories in...

-tammie


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1/7/14 8:02 A

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Day 2 LC Summary (1-6-14)
Calories 1296
Carb 56g (Net 35g)...18%
Protein 130 g
Water 100 oz
Exercise 32 minutes on Elliptical

I really needed something tonight so I grabbed some greek yogurt. I have a detox headache and feel drained. Tried a new recipe...roasted broc-califlower-garlic. It was pretty good, but my garlic burned, thinking sliced would be better instead of minced or just use garlic powder. Got out in the cold after work and stocked up on fresh veggies. I forced myself on the Elliptical and told myself 15 minutes...which turned in 20 minutes...which turned into 32 minutes. So glad I forced myself to get started!

-tammie


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1/6/14 11:05 A

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Hi Cycling Friends! I am back on the cycle after 3 weeks off thanks to the holidays. I tried at the beginning of the holiday season to be on plan, but as the days passed the parties, celebrations, out of town trips and schedules changed I just did not have the resolve to try to stick to the plan or any kind of sensible eating notions. I basically let myself have a free for all the last 3 weeks and the scale shows. emoticon So I am starting back cycling now that things are calmer and back on schedule. While today is not going to be perfect (it was just too cold when we got back home yesterday from yet another weekend trip…and hence I did not make it to the store for fresh veggies) I am starting back and going to make this happen in 2014!

-tammie


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12/17/13 10:29 A

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Tammie - I found the cauliflour popcorn under the raw foods recipe on this site...I think it is under Raw food spicy caulifour popcorn...I have never made it but want to try it as it sounds good. If you look it up it will give you the nutritional values too. It is something like cutting up into little florets, putting them in a plastic bage with a mixture of things like cayene pepper, nutritional yeast, sea salt and maybe some other stuff. Then they are put in a dehydrator or perhaps you can put them in the oven (I have a dehydrator). I definitely want to try them this year.

The raw burritos I had when I lived in CO and used to got to raw food potlucks...they were so fun and we don't have anything like that here unfortunaly. I don't use recipes nor do I know the nutritional value but this is what I have done: I made some nut paste which is mostly just ground up almonds and add a bit of water. I get some dried tomatoes and do the same thing and add cayene pepper and or chili powder (or something like that). Then I have some avacados and mashed them up and I probably added chili powder to that too. The person I got this from actually used guacamole. I get a stalk of collard and tear each side off so there is no stalk involved. From the largest side of the collard green I spread each paste on it in a row, and then roll them up and try to tuck in the sides. Does that make sense? I don't know how to explain how I do it. But anyway, they are actually raw, vegan burritos.

My problem is where I live, I only have seen collard greens, and not in a stalk (like romaine lettuce), but i suppose I can try it with romaine or cabbage, but they don't roll as well. I hope this helps!

Never let Yesterday or Tomorrow take up Today!

Progress not Perfection...Baby Steps!

KAT



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12/17/13 9:22 A

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Kat-Curious what is califlower popcorn? I bought a head of califlower this week and intended to roast it in the oven. Also, raw burritos? Looking for anything that I can do to spruce up the veggies and get more in! I think this is my problem, that while I am eating my veggies I am no where near eating 2 cups at each meal.

Michelle-I thought about spritzing too...need to go get another Kale bunch and try it out!

-tammie


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12/17/13 9:19 A

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Day 9 (December 16): LC

Overall Day 9 was a pretty good day, not perfect by any means. I am finding myself hungry in the evenings and instead of grabbing a few handfuls of veggies I convince myself that a handful of nuts, an extra Greek yogurt, or even some peanut butter are okay since they are on plan foods. I need to stop and only eat at my scheduled meal times.

I did not get any exercise in today, meeting after school that I was leading…rush home to get dinner ready for the family…rush to a parent meeting at my dd school. Phew, I am so ready for things to settle down.

NOTE: I stepped on the scale this morning (December 17) for a little peek and I was not happy with what I saw. I am up from last week. I know that I should not have gotten on because it has made me in a bad mood…compounded with a nagging headache. But I realized it’s the little things that add up…you know the little bites here and there that you think don’t matter but in the end they do. The last 2 days I have felt like I had been doing a good job sticking with the program….but I know there have been bites here and there while I prepare meals for the family or have the need for something right before bed. So today it is time to focus EXACTLY on what I am supposed to do on this HC day.


Edited by: TAMSRAE at: 12/17/2013 (09:19)
-tammie


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12/17/13 5:19 A

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Sounds great!

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12/16/13 3:30 P

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I used to make Kale chips all the time in the dehydrator when I was following a raw food diet 3-4 years ago. My friends always loved it when I would experiment with things like that. One time I brought some in to a meeting in a baggie...everyone thought at first it was a bag of pot! LOL until they tried them...skeptically. Actually, I was planning to make some kale chips and cauliflour popcorn for my Christmas Eve this year. Oh, and some raw burritos.It is possible I will spend it alone and I always have a bunch of snacks for myself which always includes shrimp too. I figure those are all healthy snacks. My sis, BIL and mom may come over here for Christmas day, so I should have that stuff left over to give them too.

Edited by: HAS_SPIRIT at: 12/16/2013 (15:32)
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12/16/13 12:24 P

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To me your cheat day sounds pretty good!
Maybe you can use a spritzer to put your olive oil on the kale to make the chips?
I hope you figure it all out well!

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12/16/13 9:11 A

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Friday (December 20): HC
This day went pretty well, not perfect on plan but no major binges. We had a Christmas Party/Potluck to attend, but I had thought ahead and ate before I went know that there would be veggie, cheese and meat trays there if I felt the need to eat…best laid plans. I did have a little bowl of homemade red beans and rice. Ugh, but it was a small serving and I was dying to try this lady’s cooking. I did do 30 minutes on the elliptical before we went to the party!

Saturday (December 21): Cheat Day
My cheat day finally arrived and boy did I have plans for this day. I started the morning off with a glass of milk and a sugar cookie pop tart (that had been calling my name all week) along with a container of yogurt. For lunch dd and I went out for Chinese Stir Fry…lots of great veggies, fried rice and steak and then after a full day of shopping we stopped and got some frozen yogurt. Dinner was a few cookies during my 2 oldest dress rehearsal, followed by some wheat thins and peanut butter. Not a great day of eating and I really need to learn the lesson that cheat day does not mean a free for all! I think now that I have my first one under my belt I understand that lesson and am going to do better next Saturday.

Week 2
Sunday (December 22): LC
Started my second of Carb Cycling and did pretty well for not really being prepared food wise and my timing was off all day. I did try a new recipe last night…Kale Chips! Oh my, I think I have found my go to when I am craving potato chips or something a little salty. They were so amazing and really hit that need to munch on something last night. I plan next time to cut back on the olive oil to make them a little healthier. I managed to get out for a run/walk today, which was such a good thing. Nothing like the sun to help brighten your mood, along with getting in some exercise.

Looking back over the last week, this diet plan is really not that demanding (although I need to learn to be better prepared). I see this as something that is completely doable and I don’t feel too deprived. I am a little concerned though for this week, I have a Christmas luncheon on Wednesday and Friday, then we are leaving town for a few days (I can handle Saturday, but I am really worried about what I am going to do for Sunday). But on the bright side, it is another busy week in the evenings so I won’t be getting a lot of time at home mindlessly eating and the weather is supposed to be nice at least until Thursday so I might be able to squeeze in a couple of run/walks!


-tammie


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12/13/13 10:20 A

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Sounds quite understandable. Don't forget you might not lose on slingshot weeks, but that they are important to losing the next three weeks.
Yep, live and learn. :)
If you stick with five meals- three hours apart and go up to 1000 calories over what you've eaten this last week, you're all set for reward day.

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12/13/13 10:01 A

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Michelle-
I am trying to keep the motto, slow and steady because these are the same few founds I have gained and lost over 12 times this year (atleast). I would love to see the scale move more than 1 pound a week until I reach my goal...but I am doubtful it will happen. So I am trying to mentally prepare myself for 1 pound a week!

I think it was all the cheese that I had last night. I made the family a cheesy chicken rice recipe I found for the crockpot...which I wont be making again. Thinking I could pick out the chicken pieces...not very successful! LOL Live and learn.

So looking forward to tomorrow...but I also know I need to keep it in check too! No huge binges allowed!

-tammie


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12/13/13 9:27 A

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Oh and Tammie,
Many would say 2.4 is NOT slow and steady- it's fast. :)

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12/13/13 8:44 A

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Hey, congratulations on your weight loss!
Yeah, the sugar substitutes in so many sodas make you crave "more food!". Have you ever tried zevia sodas? They're made with natural sugar substitutes. Still, I was told before that carbonation can also help keep you from losing weight, so I tend to save them just for reward days -though sometimes toward the start of a week- not toward weigh in day. :)
At least you saw what you could do differently -that'll help for other times.
Congrats again!

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12/13/13 7:49 A

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Weigh in Day: 187.6

I have to admit that I peeked at the scale yesterday morning...I liked what I saw! But my little mess up last night with more sodium and more food sent the scale back up almost a pound...grrr. But I still end up this week with a 2.4 pound loss! I need to remind myself that slow and steady!

-tammie


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12/13/13 7:46 A

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Day 4: LC (Wednesday)
Wednesday was a really horrible day mood and physical wise. I just felt out of it and drained all day long. I did fine with my eating schedule and on track with choices. I ended up getting a diet Dr. Pepper in the afternoon hoping a little caffeine would help the funk I was in. It satisfied the cravings that I was having. I was able to get some exercise in...YAY!

Day 5 LC (Thursday)
Stupid me should not have picked up that diet Dr. Pepper along with a bottle of water for a meeting I was attending. Now I am back to craving the stupid stuff. I did a good job until last night OP (on plan)...while I did ate what I should...I just ate more than I should and probably a little more sodium because I feel somewhat bloated today! I did manage to get in another 30 minutes of exercise last night. I am hoping to get out this weekend while the weather is a little nicer and get a run in!

-tammie


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12/11/13 10:41 A

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Yanno, I haven't really paid much attention to counting carbs while doing this plan. I come from a long history of low carbing and only doing the proverbial 20 carbs a day thing....I'm convinced that all that strict low carbing screwed up my metabolism and that's why I no longer lose well on just that. Looking back at my food logs, I get anywhere from 85 to 120g of carbs on high carb days, easily. So far so good in the weight loss department so I'm not sweatin' it! ;)

It looks like you figured out something that will work for you!

~danielle


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12/11/13 9:26 A

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I know where you're coming from. I did the high protein ( Protein power plan- lots of fat, and very low carb) before too. The weight came off but boy did it come back on when I was done with the diet. I was so starving for carbs! Counting was a big part of it. I like things spelled out too but I decided to just trust Chris's system and see how it went and it's much more relaxing and WORKS so well- so much healthier.
We hear that about wanting numbers a lot. You are not alone. :)
Yes, it sure is nice to put fruit back. I like having fruit salad (I've always just liked it made of fruit). Sure is, and if you end up doing Classic somewhere along the way, you can have it every other day. :)

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12/11/13 9:19 A

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Michelle-
I went back and revised my notes on the ranges that I found. I did not like the HIGH FAT either...Chris is so more sensible...and I tried the HIGH FAT and it did not work! LOL...

Yep, way too detail driven in my life. I am a black/white person...I like things spelled out.

Atleast for the first 3 days Carb Cycling is pretty easy and satisfying...but give me some nubmers to work with. LOL

I love being able to put fruit back into my life! Every 3 days is a good trade off!

Edited by: TAMSRAE at: 12/11/2013 (09:21)
-tammie


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12/11/13 9:17 A

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Oh good- you caught that and got it out of your lunch box. WTG!
Yeah, it's hard to change from counting.

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12/11/13 9:16 A

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You are very detail oriented, huh? :)
Just remember, Chris says to use lean meats at least on your six days a week you're carb cycling, (since you're choosing a reward day).
Fruits are only to be for high carb day, but I imagine you're planning to follow that yet. :)

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12/11/13 9:14 A

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Michelle-
I found that carrot mistake too...I had a shopping list I printed off of Dr. Oz website and it was listed under veggies. So those are now gone from my lunch box today!

It is going to be a struggle to quite thinking about numbers...

-tammie


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12/11/13 9:11 A

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Okay...a little less stressed and have come up with a plan for LC and HC days...at least a range since I doubt I will ever be to the point of totally not seeing numbers and freaking out...I found this that I am going to use as a guide from the site Marks Daily Apple...


High Carb Days:
50-100 grams/day – Primal Sweet Spot for Effortless Weight Loss

Minimizes insulin production and ramps up fat metabolism. By meeting average daily protein requirements (.7 – 1 gram per pound of lean bodyweight formula), eating nutritious vegetables and fruits (easy to stay in 50-100 gram range, even with generous servings), and staying satisfied with delicious high fat foods (meat, fish, eggs, nuts, seeds), you can lose one to two pounds of body fat per week and then keep it off forever by eating in the maintenance range.

NOTE: I am not paying attention to the high fat foods...going with what Chris says!

Low Carb Days:
0-50 grams/day – Ketosis and Accelerated Fat Burning

Acceptable for a day or two of Intermittent Fasting towards aggressive weight loss efforts, provided adequate protein, fat and supplements are consumed otherwise. May be ideal for many diabetics. Not necessarily recommended as a long-term practice for otherwise healthy people due to resultant deprivation of high nutrient value vegetables and fruits.

NOTE: When I tracked my first couple of LC days even with cucumbers and celery I was well within this range. I am going to make sure that the veggies I pick are lower in carb...looks like lots of cucumbers for me! I know that I am boarding on being a diabetic, and this range makes a lot of sense to me.



Read more: http://www.marksdailyapple.com/the-primal-
carbohydrate-continuum/#ixzz2nAvi3wPo

Edited by: TAMSRAE at: 12/11/2013 (09:18)
-tammie


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12/11/13 9:11 A

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Okay, one reason is because carrots are not supposed to be had on low carb days. Carrots can be had as one of your carbs on high carb days because they are a root veggie high in carbs. I made that booboo too for a bit (somehow overlooked it in the book) when I first started carb cycling!
I don't think you're going to get a range, sorry- he has the kinds of veggies laid out for you to take in, two cups worth for each of five meals in the book though, so you might want to go take a look again (we've all had to, believe me!).

Edited by: STARTINGINLIMBO at: 12/11/2013 (09:13)
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12/11/13 7:56 A

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I little stressed...I just finished packing my meals for the day. Today, I am trying really hard to eat lots more veggies...so I cut up a bunch of colored bell peppers, carrots, cucumbers, celery...

When I finished logging in everything the carb count was HIGH....okay when I see a number over 50g I tend to do a little freaking out. In my mind I have LC as being under 30g (really under 20g)...it was at 78g which is higher than my HC day yesterday. WHAT!!!!! I am really freaked out!

ADVICE NEEDED: I know that Chris really does not lay out a GRAM COUNT for his high and low carb days. But I WOULD TO KNOW WHAT RANGE WOULD BE A HIGH CARB DAY AND A LOW CARB DAY....

-tammie


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12/11/13 7:50 A

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Danielle-I dream about those green beans too! They are pretty yummy!!!

Michelle-I hate walking up in the middle of the night...it makes for a very long day!



Edited by: TAMSRAE at: 12/11/2013 (07:51)
-tammie


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12/11/13 7:49 A

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Reflections from Day 3: HC Day

Yesterday went pretty well for a HC day. It was nice to have some granola and the apple was heavenly! Things that I have not allowed myself in a long time. It was a busy night with activities for the family, which helps me keeps me from mindless eatings...I like to complain about so many things on the calendar right now but it does really help with trying to stay focused (although not good for trying to get exercise in). I found it actually pretty hard to get in 1500 calories...shocking and I felt like I ate a lot yesterday.

High Carb Day
Calories: 1461
Carbs: 65g (48g net/18%)
Water: 100+ oz




-tammie


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12/10/13 4:46 P

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That's good you had a pretty good day.
I'm pretty sure Chris says you can have bacon just on reward day, probably because it's not a healthy fat and has a lot of salt.
Yeah, it is quite a change to go from counting carbs to just trusting what he has laid out for us.
I hope you will see results by your weigh in though! Looking forward to it. :)

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12/10/13 4:34 P

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I do too. I'm always waking up like three a.m.! :)

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12/10/13 11:20 A

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Just keep going! sounds like you are off to a pretty great start!! Since I began cycling I find that I have to force myself back to sleep because now I tend to wake up WAY before the alarm..

Yummmmm now I'm gonna be thinking about those green beans all day LOL I love making them that way! emoticon

~danielle


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12/10/13 6:51 A

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You're welcome (about the cukes and such). :)
Been there, done that - and have even added in more meals due to hunger in such a week, and I still lost weight that week. I'm sure it will still work for you. Don't fret. :)

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12/10/13 6:15 A

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I have already messed up Day 3. I woke up at 1:30 am and have not been able to go back to bed...so eating after 30 minutes upon waking is so not happening today. I am just going to stick with my normal time for waking/eating and hope that works.

-tammie


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12/10/13 6:14 A

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Michelle thanks for the advice on what to eat to make sure I am not holding water...I love cucumbers!

-tammie


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12/10/13 6:13 A

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Reflections from Day 2

Overall it was a pretty good day...although I found myself counting down the minutes until my next meal. Dinner was a little rough...I really hate trying to figure out the calories of things I do from scratch. Last night for a side for my families meal I did pan fried green beans...something I knew that I could have (a couple of slices of chopped up bacon fried with garlic, onions and green beans). I did not let myself have too many of them simply because I had already misread my fats for the day and had about double what I should have.

I did get in 30 minutes of cardio, which has been a real struggle for me lately just because of my families busy schedule between sports, school programs, and other activities most nights we are running from place to place.

I am really nervous about my high carb day today. I have somewhat planned out what I am going to have but it makes me scared not to "count" carbs and just go off of measurements. I am looking forward to a little granola!

Day 2 Summary
Calories:1259 (approx.)
Carbs: 29g (24 net/9%)
Water: 100+ ounces
Cardio: 30 minutes (260 calories)

-tammie


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12/9/13 3:29 P

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That's great day one was such a success! Terrific you got what you needed for day two as well.
I went turbo cycle too. Then I goofed up one week and ended up doing classic and have been losing more on classic than I had on turbo. So strange! I too am carb sensitive.
I know, cheat day is soooooo cool to be able to have! Love looking forward to it!
Yep, it's best to wait 'til Friday to weigh in for you, because you need to take off what high carb days put on (make you retain water). Also, Thursdays you could concentrate on taking in things that are natural diuretics, like cucumbers for your veggies. :)
Anyoo, looking forward to hearing how it goes for you this Friday.
Don't forget to get at least 16 cups of water a day. :)

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12/9/13 8:14 A

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Thank you for all the encouragement...while I have had some success with LC it is not great (but better than anything else I have tried recently). So I tend to worry that this too is not going to work.



Edited by: TAMSRAE at: 12/9/2013 (09:08)
-tammie


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12/9/13 8:06 A

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Reflections of Day 1

I made it through Day 1 SUCCESSFULLY...actually it really was not that hard! Thank goodness for the little fat that you are allowed on a LC day. The peanut butter was just the thing that I needed to get me through along with a little blue cheese! I was not really prepared but had a few things on hand to get me through. Thanks to the weather I really have not wanted to get out and shop, but got everything I needed yesterday to make Day 2 great!

I have decided to try the TURBO cycle, simply because I know how carb sensitive I am and yes because I am wanting a little faster results. My CHEAT DAY (I love that word) being on Saturday's which will be a lot easier with my family's schedule. We tend to eat out more on Saturday, while Sunday is a busy day with church and other activities. I guess that makes my weigh in on Friday's each week (if I learn to stay away from the scale).Overall, I am hoping for 2 pounds a week for the first few months...I need to learn to be satisfied and not be discouraged when the weight is not coming off...the scale is just one measurement...sadly though that silly number on a scale seems to control my mind, attitude, and success.

Day 1 Breakdown:
Calories: 1255
Carbs: 27g (net 21g/8% of diet)
Water: 100+ oz
Exercise: None

I also find that another online food track is a lot easier for me to use...so I will be using it instead of sparkpeople.



Edited by: TAMSRAE at: 12/9/2013 (09:08)
-tammie


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12/8/13 8:10 P

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Welcome to the team. We are all here for you in what ever way possible. Just let us know how we can help. Don't let the first day discourage. Whenever you start any new plan, there is always an adjustment period. This is no different. You can do this!!! Cycle away!!

Chana

Co-leader Choose to lose carb cycling- Chrispowellteamwww.sparkpeople.com/myspark/groups_individual.asp?gid=58380

"The elevator to success is out of order. You'll have to use the stairs, one step at a time."

06/06/09 Climbed Mt. Baldy
06/26/09 Climbed Mt. Whitney
09/26/09 Marine Corp Boot Camp 5K: 24 mins.
6/06/10 Camp Pendelton Mud Run 10K
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12/8/13 4:21 P

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emoticon to carb cycling.

Don't be discouraged! No one's situation is the same, & you will figure out what your path will be soon enough. Think positive thoughts & believe that you can do this!

Good luck!

~danielle


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12/8/13 3:41 P

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emoticon emoticon emoticon emoticon emoticon

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12/8/13 3:25 P

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Sounds like you have your exercise worked out real well! Welcome to the group, btw.
Please don't be discouraged by recent posts. I know we have had one gal not have it work for her for some reason, but that doesn't mean that it won't work for you. You said you've had some success with low carb before but ended up binging. Now you see you can do low carb AND get to have goodies built in. You do know from the book that it could take you two weeks before you start seeing results, but that isn't always the case. I know my first week I lost 5 lbs and I'd already been eating the SP nutrition tracker way and had a reward day six days previously (because I actually started eight days previously, and wanted to stick to my reward day plan). It's going to be different for everyone, of course, but let us cheer you on. When is your weigh in day this week? Friday? Is your reward day going to be Saturday?
Don't give up- keep doing today's low carb day and keep on keeping on and do let us know how it goes on weigh in day.

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12/8/13 12:31 P

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I have to admit that after reading lots of posts in here I am really nervous that this is not going to work for me. I am already discouraged and I am only 2 meals into my first day.

-tammie


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12/8/13 12:30 P

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Here I go with my latest attempt and honestly the point at which it will probably be my last attempt to start living again instead of hiding.

I am a wife and a mom of 3 (ranging from 8 to 16) who works with elementary teachers to improve their classroom instruction mainly in the area of mathematics. I love to scrapbook (recently have moved from traditional paper and scissors to digital scrapbooking), travel, read and in the last year have learned to love running with the Galloway method of interval walk/run.

Interval cycling has worked so well in running with me that TODAY (December 8) I am going to start using the same principal with my diet. The last few months I have been trying to go low carb, only it end of binging on all the things I should not have after finally starting to lose. I have recently discovered the Chris Powell carb cycling method with reward days built in. Which seems like just the ticket to what I need to keep me on track with low carb, lose weight but at the same time make it do-able for me. And I have to remember that it took time and patience to be able to run, now it is going to take the same time and patience to lose.

So TODAY I CYCLE out of 2013 and into 2014 towards a NEW ME...a happier, healthier and no more hiding from myself or from life.


-tammie


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