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SUNCRAVER's Photo SUNCRAVER Posts: 119
1/21/14 1:02 A

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Can anyone post the food journal logs for turbo? I can't figure out how to print from my kindle.

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LAMOURA's Photo LAMOURA Posts: 18,459
9/26/13 1:15 P

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Your welcome 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!!!!



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CINDYWAGNER1's Photo CINDYWAGNER1 SparkPoints: (143,183)
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9/25/13 11:20 P

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thank you-printing it myself....... emoticon

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LAMOURA's Photo LAMOURA Posts: 18,459
9/24/13 1:03 P

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ESTELLA_DORA why e-mail? Do you have a printer? All you have to do is right click drag on the whole list and copy paste to your word pad...print 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!!!!



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LAMOURA's Photo LAMOURA Posts: 18,459
9/24/13 1:02 P

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Your welcome 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!!!!



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ULOOKMARVY's Photo ULOOKMARVY Posts: 70
9/24/13 11:24 A

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thanks!

cheryl

If it doesn't challenge you, it doesn't change you...


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ESTELLA_DORA SparkPoints: (174)
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9/23/13 2:57 P

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email it to me please! Cra.Villafana@gmail.com

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LAMOURA's Photo LAMOURA Posts: 18,459
9/21/13 5:07 P

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lol 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!!!!



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PBUETTNER's Photo PBUETTNER SparkPoints: (321)
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9/21/13 5:02 P

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thks, going to print this and put it on my frige. You are emoticon

Peggy


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LAMOURA's Photo LAMOURA Posts: 18,459
9/21/13 4:46 P

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emoticon that was a huge list!!!

-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: 800
 
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LAMOURA's Photo LAMOURA Posts: 18,459
9/21/13 4:45 P

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Hi here is the smart food list from both his books....

Recommeded Carb-Cycling Smart Foods and
100-Calorie Portions

(DID YOU KNOW?) HIGH-PROTEIN MEALS ARE A PICK-ME-UP...
Most of the 35 or more
neurotransmitters that tell the brain to make
us feel high, low, sleepy,or alert are made from
amino acids that come from dietary protein. a
high-protein meal provides tyrosine and can increase
norepinephrine levels that stimulate the brain.On the
other hand,a high-carbohydrate meal provides the
brain with trytophan and has a calming effect.

Protein Approximately 100 Calories
Beef
-Cube Steak 2.5 oz
-Flank Steak(lean) 2 oz
-Roast Beef(Low-sodium) 3 oz
-Round steak 2.5 oz
-Sirloin Steak(extra Lean) 2 oz
-Venison/Elk 2 oz
-Ground Buffalo 1.5 oz

Poultry
-Chicken(canned-high sodium Warning!) 4 oz
-duck Breast 2 oz
-Foster Farms Chicken Breast (skinless) 3.5 oz
-Foster farms Chicken Thighs (skinless) 3 oz
-Turkey Breast(low-sodium deli) 3 oz
-Turkey Breast(skinless,not deli) 2.5oz

Lean Ground Meats
-Lean Ground Beef (extra lean) 2 oz
-Lean Ground Chicken Breast (raw) 4 oz
-Lean Ground Turkey (99%fat-free,raw) 3 oz


Dairy
-Cottage Cheese 1/2 cup
-Egg Substitutes 1 cup
-Egg whites 4 Whites
-Greek Yogurt (nonfat,plain) 3/4 cup-
-Nonfat Plain Greek Yogurt 1 cup

Powdered
-Whey,Egg,Soy,Rice,Hemp 1 scoop

Fish
-Salmon(canned) 3.5 oz
-Salmon(fillet) 2 oz
-Sardines 4 sardines(52g)
-Tuna(canned) 3 oz
-Tuna(fillet) 3 oz
-White Fish (branzino,catfish,cod 2.5 oz
flounder,grouper,haddock,halibut,
polllock,seabass,snapper,sole,
swordfish,trout,tilapia,tilefish)

Vegetable Protein
-Tempeh 2 oz
-Texturized Vegetable Protein 2 oz
-Tofo 4 oz
(DID YOU KNOW?) Bread. Pasta. Rice- If youíre trying to lose weight, you probably think these are absolutely off-limits. But the truth is, you need these types of carbohydrate-rich foods to give your body energy. And not getting enough carbs can make you feel sluggish, irritable and unable to concentrate.But not all carbs are created equal. Refined carbs, which are found in white bread and white pasta, sugar, cookies and cakes, offer little in the way of nutrition and get broken down by your body and used quickly. When you eat them, you may get a temporary burst of energy, but youíll inevitably feel tired or hungry again soon after.On the other hand, complex carbs (such as vegetables and whole-grain products) donít cause the same spike in blood sugar levels. Your body breaks them down much more slowly, so you feel fuller longer. Whatís more, high-quality carbs come packed with other nutrients like fiber, vitamins and minerals.
Carbs
Breads
-Browm Rice tortillas 1tortilla
-Corn Tortillas 1/2tortillas
-Ezekiel 4.9 Breads 1 slice
-Ezekiel 4.9 English Muffin 1/2muffin
-Ezekiel 4.9 Tortillas 3/4tortilla
-Whole-Grain Bread 1 slice
Cereal
-All-Bran 1/2 cup
-Fiber One 3/4 cup
-Kashi Go Lean 1/2 cup
-Kashi Good Freinds cereal 1/2 cup
-Kashi Heart to Heart 1/2 cup
-Low-Fat Granola 1/2 cup
-Old-Fashioned Oatmeat(cooked) 3/4 cup
-Steel-Cut Oatmeal(cooked) 1/2 cup
Grains
-Amaranth 1/2 cup
-Barley 1/2 cup
-Bran 1/2 cup
-Buckweat 1/2 cup
-Brown Rice (cooked) 1/2 cup
-Millet (cooked) 1/8 cup
-Oats(stee-cut and cooked) 2/3 cup
-Popcorn(air-popped,no oil) 3 cup
-Quinoa 1/2 cup
-Wild Rice 1/2 cup
-Long Grain Rice 1/2 cup
Legumes
-Beans(boiled or lo-sodium canned) 1/2 cup
-Lentils (cooked and boiled) 1/2 cup
-Soybeans (edamame) 1/4 cup
-Soy Nuts (roasted,lightly salted) 3 Tbsp
Pasta
-Brown Rice Pasta 1/2 cup
-Couscous 1/2 cup
-Whole grain pasta 1/2 cup
Root Vegetables
-Beets 1 1/2 cups
-Carrots 2 cups
-Parsnips 1 cup
-Potatoes(russet/red/gold) 3/4 cup
-Rutabagas 2 cups
-Sweet Potatoes/Yams 2/3 cup
Starchy Veggies
-Corn (fresh)
-Peas (fresh)
(DID YOU KNOW?) Eating fruit provides health benefits ó people who eat more fruits and vegetables as part of an overall health diet are likely to have a reduced risk of some chronic diseases. Fruits provide nutrients vital for health and maintenance of your body.
Fruit
Fresh
-Apples 1 1/2 apples
-Apricots 6 Apricots
-Banana 1
-Berries(e.g.,blackberries,blueberries,c
herries,
raspberries,stawberries) 1 1/2 cups
-Grapes 1 1/2 cups
-Grapefruit 1 Grapefruit
-Kiwifruit 4 Kiwifruits
-Lemons 5 lemons
-Limes 5 limes
-Oranges/Tangerines 1 Oranges/Tangerine
-Mangoes 1 cup
-Melons 1 1/2 cups
-Papayas 2 cups
-peaches/Nectarines 2 large peaches
-Pears 1 pear
-Pineapple 1 1/3 cup
-Plums 3 1/2 plums
(DID YOU KNOW?) Vegetables, like fruits, are low in fat but contain good amounts of vitamins and minerals. All the Green-Yellow-Orange vegetables are rich sources of calcium, magnesium, potassium, iron, beta-carotene, vitamin B-complex, vitamin-C, vitamin A, and vitamin K.As in fruits, vegetables too are home for manyantioxidants that; firstly, help protect the human body from oxidant stress, diseases and cancers, and secondly; help the body develop the capacity to fight against these by boosting immunity.
Veggies- (Veggies Unlimited!!)
-Artichokes 2 medium
-Asparagus 3 1/2 cups
-Bok Choy 1 head
-Broccoli 4 cups
-Broccoli Rabe 4 cups
-Brussels Spouts 2 1/2 cups
-Cabbage 4 cups
-Cauliflower 4 cups
-Celery 5 cups
-Chard 10 leaves
-Collard Greens 10 cups
-Cucumber 4 medium
-Endive 1 head
-Eggplant 5 cups
-Fennel 4 cups
-Garlic 20 cloves
-Green beans/Wax Beans 75 beans
-Kale 3 cups
-Leeks 2 leeks
-Mushrooms 20 large
-Mustard Greens 7 cups
-Okra 3 cups
-onions 2 medium
-Peppers 4 medium
-Parsley 4 cups
-Radicchio 10 cups
-Radishes 5 cups
-Rhubarb 10 stalks
-Salad Greens(e.g.,arugula,romaine,other
lettuces) 12 cups
-scallions/Green onions 10 cups
-Snow peas 70 pods
-Spiach 10 cups
-Sprouts 1 1/2cups
-Squash 1 cup
-Tomatoes(fresh) 6 1/2 medium
-Turnips 3 medium
-Zucchini 2 large
(DID YOU KNOW?)
Researchers are finding that you need to eat fat to lose fat. Fat is just as important in a diet then any other nutrients, but of course we're talking about healthy fats. It's important to have healthy fats in a diet then any other nutrient. Eating monounsaturated fat and polyunsaturated fat can actually help your body burn fat, since it burns fat as fuel instead of storing it. These healthy fats also decrease the risk of cardiovascular disease and cancers; help build muscle, lower levels and blood pressure. First, polyunsaturated fat helps your physique. Polyunsaturated fats consist of two typecholesterol of essential fats (fatty acids); omega-3s and omega-6s. Omega-3s are abundantly found is mostly found in Mediterranean diets. It has the ability to turn on and off fat burning switches. It has the capability to turn on and off your fat burning switches. You would also find omega 3s in whole grains; and the vitamin E in whole grains can also enhance the fat burning ability of omega 3s. Omega-3s can be found in a standard Western diet that consists of whole grains, cereals, eggs, nuts, etc.Second, monounsaturated fat helps your heart, by lowering your total cholesterol levels. I have the ability to lower your total cholesterol level. In fact, it lowers the bad cholesterol known as LDL (low-density lipoproteins), and elevates your good cholesterol know as HDL (high-density lipoproteins). As a result it cuts the risk of fatty acid buildup in your arterial wall, which can lead to strokes, heart attacks and other heart diseases. The Institute of medicine recommends getting 20 to 35% of total calories from fat. Always read the nutrition labels of any product and you can use this simple equation to find its total healthy fat. Total fats - (saturated fat+ trans fat) = healthy fats.So remember polyunsaturated fats help build muscle, lower cholesterol and blood pressure; where as monounsaturated fats focused more on your heart. And eating a diet rich in healthy fat, such as these listed below can increase the length of your workout, producing energy and flexibility and bones and joints.
Fats
Dairy
-Blue Cheese 1 oz
-Brie 1 oz
-Cream Cheese 2 Tbsp
-Egg Yolk 2
-Feta Cheese 1 oz
-Goat Cheese 1 oz
-Heavy Whipping Cream 2 Tbsp
-Mozzarella 1 oz
-Parmesan 1 oz
-Romano 1 oz
-Sliced Cheeses(e.g.,Cheddar,Colby,gouda,Havarti,
MontereyJack,Muenster,Swiss 2 oz ( 1oz =1 slice)
-Sliced Cheeses(low-fat)
Dressings
-Creamy Dressing (low-fat) 2 Tbsp
-Creamy Dressing (regular) 1 Tbsp
-Mayonnaise(regular) 2 Tbsp
Fruit
-Avocado 1/3 cup
-Olives(large,brine-cured) 13
Nuts and Seeds
-Almond Butter(with salt) 1 Tbsp
-Almonds(raw,chopped) 1 1/2 Tbsp
-Peanut Butter(with salt) 1 Tbsp
-Pecans(raw,chopped) 1 1/2 Tbsp
-Sesame Butter(tahini) 1 1/4 Tbsp
-Sesame Seeds 2 Tbsp
-Sunfloer Seeds 1 1/2 Tbsp
-Walnuts(raw,chopped) 1 1/2 Tbsp
Oils
-Flaxseed oil 1 Tbsp
-Olive Oil 1 Tbsp
Flavorings
-Butter Spray 5 sprays
-Balsamic Vinaigrette 2 Tbsp
-Chili Paste 2 Tbsp
-Chili Sauce 2 Tbsp
-Extracts (e.g.,almond
,peppermint,vanilla) unlimited
-Fat-Free Balsamic Vinaigrette 2 Tbsp
-Fat-Free Mayo/low-fat mayo 2 Tbsp
-Hummas 2 Tbsp
-Hot Sauce*(e.g.,Tabasco) 3 tsp
-Ketchup(low-sodium) 2 Tbsp
-Lemon juice 3 oz
-lime juice 3 oz
-Low-Fat Italain Dressing(Newman's Own Lite) 2 Tbsp
-Low-sodium chicken Broth 1 cup
-Low-Sodium Soy Sauce 2 tsp
-Marinara(newmans own) 1/2 cup
-mustard 3 tsp
-Salsa(Newman's Own All-Natural 1/2 cup
-Stevia,xylitol,Erythritol unlimited
-Tomato Paste 3 Tbsp
-Tomato Sauce 1/2 cup
-Vinegar(e.g.,cider,red,or white-wine) unlimited
-Worcestershire Sause(high sodium warning!) 2 Tbsp
Beverages
-Almond Milk (unsweetened) 2 1/2 cups
-Coconut Water(pure) 2 cups
-Coffee(black) unlimited
-Soy milk (unsweetened) 1 1/4 cup
-Tea(black) unlimited
-Tea(green) unlimited
-Tea(herbal) unlimited
-Tomato juice 2 1/2 cups
-Water(flat or sparling) unlimited

-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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MASRITE's Photo MASRITE Posts: 12,252
9/19/13 11:19 P

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What is the Smart Food guide?

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
09/05/10 Climbed Mt. Baldy
06/05/11 Camp Pendleton Mud Run 10K
10/30/11 RnR Hal


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ALISALEA's Photo ALISALEA SparkPoints: (19,198)
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9/19/13 7:17 P

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I have the Smart Food guide in PDF but I don't know how to share it with y'all.

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PBUETTNER's Photo PBUETTNER SparkPoints: (321)
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9/19/13 4:40 P

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I also purchased mine on the Nook, so I know exactly what you mean. I wish I bought the actual book. Anyway, what I did was upload it to my laptop from my Nook. It still isn't great but much better than the Nook. I can actually see the charts much better. If thats not an option, then you can request it from your local library (it may take awhile to get it) and copy those pages before returning it or tell your friends how great a book it is and then borrow theirs lol

Peggy


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ESTELLA_DORA SparkPoints: (174)
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9/19/13 4:19 P

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Can anyone else help!! I purchased the E-Reader (Kindle) version of CMLM and the problem is the book has some pretty complex charts that would be better printed. I'll try and check to see if my local library has one I can make copies of but is there any place online I can get some of the diagrams from? I've chosen to to the Turbo plan, and I did get that one chart on his website. He mentioned an allowable food list plus the recipes and with the "make this a low carb/ high carb meal" diagrams but I can't find hard copies anywhere.

Any help would be great.

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