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DAWNAGREGG SparkPoints: (156)
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8/29/13 1:18 A

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thank you so much for doing this list! I bought the book on my kindle it is so hard trying to go back and try to find the food list thank You thank you!

LAMOURA's Photo LAMOURA Posts: 18,450
11/7/12 9:14 P

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Please ask questions in Got a question thread...please emoticon I don't want to lose the food list...it took a long time to do that list. emoticon I promise I will do my best to answer any questions you may have....but I am scared the food list is going to buried.

Edited by: LAMOURA at: 11/7/2012 (21:27)
-LaDelle-Leader of the: Torture Chamber team www.sparkpeople.com/myspark/groups_i
ndividual.asp
And the Choose to lose carb cycling- Chris powell team
www.sparkpeople.com/myspark/groups_i
ndividual.asp?gid=58380


We do not stop exercising because we grow old, we grow old because we stop exercising!!!!



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EASH5M's Photo EASH5M SparkPoints: (88,094)
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11/7/12 8:17 P

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I am wondering when it's a low carb day what range should i try to stay in? On my food calculator it says I am aloud 188-328 carbs a day. So should I stay under 100 or lower on those days. Hope this helps. Lol

4/10/10 Drake Grand Mile 1M 14:19
10/13/10 Race for the Cure 5K 40:19
11/24/10 Turkey Trot 2M 20:23
12/3/10 Aviva Turkey Trot 5K 36:32
4/11/11 Capital Strider's Loop the Lake 8K 52:31
4/26/11 Drake's grand
Mile 9:08
4/31/11 Drake relays annual race 8K 50:35
6/4/11 Dam to Dam 20K 2:30:36
7/16/11 Flex 4 Pink 5K 31:10
10/10/11 Meals for the Heartland 5K 30:00
10/1/1 Get your Rear in Gear 5k 29:00
11/24/11 Turkey
7/14/12 Warrior Dash 40:41
8/4/


 Pounds lost: 82.0 
 
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20.5
41
61.5
82
EASH5M's Photo EASH5M SparkPoints: (88,094)
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11/7/12 7:53 P

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i was wondering more about how may carbs is low numbers for a day. Like under 100 or 50 same withh high carb days?

4/10/10 Drake Grand Mile 1M 14:19
10/13/10 Race for the Cure 5K 40:19
11/24/10 Turkey Trot 2M 20:23
12/3/10 Aviva Turkey Trot 5K 36:32
4/11/11 Capital Strider's Loop the Lake 8K 52:31
4/26/11 Drake's grand
Mile 9:08
4/31/11 Drake relays annual race 8K 50:35
6/4/11 Dam to Dam 20K 2:30:36
7/16/11 Flex 4 Pink 5K 31:10
10/10/11 Meals for the Heartland 5K 30:00
10/1/1 Get your Rear in Gear 5k 29:00
11/24/11 Turkey
7/14/12 Warrior Dash 40:41
8/4/


 Pounds lost: 82.0 
 
0
20.5
41
61.5
82
LAMOURA's Photo LAMOURA Posts: 18,450
11/7/12 2:44 P

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emoticon emoticon emoticon emoticon

Lol just don't want to have the food list buried under a lot of questions....pleas take your questions over to "have a question" post thanks. emoticon

-LaDelle-Leader of the: Torture Chamber team www.sparkpeople.com/myspark/groups_i
ndividual.asp
And the Choose to lose carb cycling- Chris powell team
www.sparkpeople.com/myspark/groups_i
ndividual.asp?gid=58380


We do not stop exercising because we grow old, we grow old because we stop exercising!!!!



 July Minutes: 625
 
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LAMOURA's Photo LAMOURA Posts: 18,450
11/6/12 10:30 P

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Hi, numbers like how many foods out of each group?

Well if thats the case on low carb days you would have a high carb breakfast (that would be 1 protein, 1 high carb and a vege and 1 fat ) to start off your day...then for the next 4 meals you would choose 1 fat one vege and 1 protein....then on high carb days you would have 4 high carb meals you would have ahigh carb breakfast like for lowcarb days then for the next 4 meals you would have a protein, a high carb, and a vege NO fats.

Does that help?

Edited by: LAMOURA at: 11/6/2012 (22:32)
-LaDelle-Leader of the: Torture Chamber team www.sparkpeople.com/myspark/groups_i
ndividual.asp
And the Choose to lose carb cycling- Chris powell team
www.sparkpeople.com/myspark/groups_i
ndividual.asp?gid=58380


We do not stop exercising because we grow old, we grow old because we stop exercising!!!!



 July Minutes: 625
 
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EASH5M's Photo EASH5M SparkPoints: (88,094)
Fitness Minutes: (105,883)
Posts: 363
11/6/12 10:08 P

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I have a few questions...
When it's a low carb day, what is a good number to stay within? Same with high carb days what range should I keep in?


4/10/10 Drake Grand Mile 1M 14:19
10/13/10 Race for the Cure 5K 40:19
11/24/10 Turkey Trot 2M 20:23
12/3/10 Aviva Turkey Trot 5K 36:32
4/11/11 Capital Strider's Loop the Lake 8K 52:31
4/26/11 Drake's grand
Mile 9:08
4/31/11 Drake relays annual race 8K 50:35
6/4/11 Dam to Dam 20K 2:30:36
7/16/11 Flex 4 Pink 5K 31:10
10/10/11 Meals for the Heartland 5K 30:00
10/1/1 Get your Rear in Gear 5k 29:00
11/24/11 Turkey
7/14/12 Warrior Dash 40:41
8/4/


 Pounds lost: 82.0 
 
0
20.5
41
61.5
82
LAMOURA's Photo LAMOURA Posts: 18,450
11/6/12 6:53 P

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But you really should buy the book Choose To Lose...its awesome and will help you a lot! emoticon emoticon

-LaDelle-Leader of the: Torture Chamber team www.sparkpeople.com/myspark/groups_i
ndividual.asp
And the Choose to lose carb cycling- Chris powell team
www.sparkpeople.com/myspark/groups_i
ndividual.asp?gid=58380


We do not stop exercising because we grow old, we grow old because we stop exercising!!!!



 July Minutes: 625
 
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LAMOURA's Photo LAMOURA Posts: 18,450
11/6/12 6:52 P

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FLAVORINGS...

You can have one of these with each meal.

salsa- 1/2 cup
tabasco sauce- 3 tsp.
newmans own sauce- 1/2 cup
chili sauce-2 tbsp
chili paste- 2 tbsp
tomatoe sauce- 1/2 cup
tomatoe paste- 3 tbsp
hummus- 2 tbsp
balsamic vinegar- 2 tbsp
lime juice- 3 oz
lemon juice- 3oz
low fat italian dressing- 2 tbsp
fat free french dressing- 2 tbsp
fat free balsamic vinaigrette- 2 tbsp
fat free mayo/ low fat mayo- 2 tbsp
butter spray- 5 sprays
mustard- 3 tsp
soy sauce- 3 tsp

unsweetened almond milk 1 cup
low soduim chicken broth- 1 cup

-LaDelle-Leader of the: Torture Chamber team www.sparkpeople.com/myspark/groups_i
ndividual.asp
And the Choose to lose carb cycling- Chris powell team
www.sparkpeople.com/myspark/groups_i
ndividual.asp?gid=58380


We do not stop exercising because we grow old, we grow old because we stop exercising!!!!



 July Minutes: 625
 
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LAMOURA's Photo LAMOURA Posts: 18,450
11/6/12 6:44 P

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FATS...

avocado- 1/3 cup
pecans/almonds/walmuts/sunflower seeds-1/2 oz
soy nuts- 3 tbsp
egg yolk- 2
regular creamy dressing- 1 tbsp
" low fat- 2 tbsp
mayo's regular- 2tbsp
heavy whipped cream-2 tbsp
regular cheese- 1 oz or 1 slice
low fat cheese- 2 oz or 2 slices

olive oil/flaxseed oil/fish oil/natural almond butter/ natural peanut butter-1 tbsp.
balsamic vinaigrette- 2 tbsp.


-LaDelle-Leader of the: Torture Chamber team www.sparkpeople.com/myspark/groups_i
ndividual.asp
And the Choose to lose carb cycling- Chris powell team
www.sparkpeople.com/myspark/groups_i
ndividual.asp?gid=58380


We do not stop exercising because we grow old, we grow old because we stop exercising!!!!



 July Minutes: 625
 
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LAMOURA's Photo LAMOURA Posts: 18,450
11/6/12 6:35 P

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VEGGIES....

all these are unlimited...means all you want to eat!

spinach
lettuce
eggplant
tomatoes
mixed greens
broccoli
asparagus
cauliflower
celery
mushrooms
green beans
zucchini
cabbage
cucumber
sprouts
squash
peppers
parsley
onions
collard greens
beets


-LaDelle-Leader of the: Torture Chamber team www.sparkpeople.com/myspark/groups_i
ndividual.asp
And the Choose to lose carb cycling- Chris powell team
www.sparkpeople.com/myspark/groups_i
ndividual.asp?gid=58380


We do not stop exercising because we grow old, we grow old because we stop exercising!!!!



 July Minutes: 625
 
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750
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LAMOURA's Photo LAMOURA Posts: 18,450
11/6/12 6:31 P

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FRUIT...

berries- 1 1/2 cups
apples- 1 1/2
pears- 1
grapes- 1 1/2 cups
orange- 1
peach/ nectarine- 2
plums- 3.5
apricots- 6
kiwi- 4
melons- 2 cups
banana- 1
pineapple- 1 1/3 cup

Edited by: LAMOURA at: 11/6/2012 (18:31)
-LaDelle-Leader of the: Torture Chamber team www.sparkpeople.com/myspark/groups_i
ndividual.asp
And the Choose to lose carb cycling- Chris powell team
www.sparkpeople.com/myspark/groups_i
ndividual.asp?gid=58380


We do not stop exercising because we grow old, we grow old because we stop exercising!!!!



 July Minutes: 625
 
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LAMOURA's Photo LAMOURA Posts: 18,450
11/6/12 6:27 P

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CARBS...
steal cut oats- 3/4 cup
old fashion rooled oats- 3/4 cup
low fat granola- 1/2 cup
fiber one- 3/4 cup
all bran- 1/2 cup
kashi go lean- 1/2 cup
kashi heart to heart- 3/4 cup
kashi good friends creal- 1/2 cup

sweet potatoes/yams- 1/2 cup
potatoes:russet/red/gold- 3/4 cup

beans and lentils- 1/2 cup

peas- 1 cup
corn- 2/3 cup
carrots- 2 cups
long grain brown rice/wild rice/barley/amaranth/
coucous/quinoa/buckwheat- 1/2 cup

whole grain pasta-1/2 cup
brown rice pasta- 1/2 cup

whole grain bread- 1 slice
ezekiel breads- 1 slice
ezekiel english muffins- 1/3 half
brown rice tortillas- 1
corn tortillas- 1 1/2
tortillas- 1


-LaDelle-Leader of the: Torture Chamber team www.sparkpeople.com/myspark/groups_i
ndividual.asp
And the Choose to lose carb cycling- Chris powell team
www.sparkpeople.com/myspark/groups_i
ndividual.asp?gid=58380


We do not stop exercising because we grow old, we grow old because we stop exercising!!!!



 July Minutes: 625
 
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LAMOURA's Photo LAMOURA Posts: 18,450
11/6/12 6:16 P

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Here is a list of foods for the carb cycle plan...

PROTEIN...

Powered- 1 scoop
Egg whites- 4 whites
Egg substitutes- 1 cup
Nonfat plain greek yogurt- 1 cup
Cottage cheese- 1 cup
chicken breast-3.5 oz
chicken thighs- 30 oz
turkey breast (not deli)- 2.5 oz
lean ground chicken breast 2 oz
lean ground turkey 3 oz
low soduim deli turkey- 3.5 oz
beef flank steak- 2 oz
beef round steak- 2 oz.
beef cube steak- 2.5 oz
ground beef- 2 0z
venison- 2.5 oz
tuna- 3 oz
salmon- canned 3.5 oz
salmon fillet- 2 oz
whitefish:snapper/halibut/cod/trout/catf
ish/
tilapia -2 oz
shellfish: scallops/crab/lobster/shrimp- 40 oz
Tofu- 4 oz
tempeh- 2oz
texturized vegetable protein- 2oz



-LaDelle-Leader of the: Torture Chamber team www.sparkpeople.com/myspark/groups_i
ndividual.asp
And the Choose to lose carb cycling- Chris powell team
www.sparkpeople.com/myspark/groups_i
ndividual.asp?gid=58380


We do not stop exercising because we grow old, we grow old because we stop exercising!!!!



 July Minutes: 625
 
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