Caroline thanks for posting this and it does help to have some thing to go back to refer.
Maybe you haven't reached all your goals yet-but who has? And maybe you've made a few mistakes along the way-but who hasn't? You have every reason to feel proud of who you are. Notice your triumphs, big and small. There are so many.
Doing your best is important than being the best.
Pounds lost: 32.0
Fitness Minutes: (18,470) Posts: 1,341 7/2/13 9:19 A
I am placing this here for a quick reference for me, and in case someone else may need it. This is from Jan and I think it beneficial. She posted:
As far as a diet? I really don't think you need me to post one. It's very simple...500cals of protein, veggies and fruits. Along with plenty of alkalized water (squeeze fresh lemon into purified water) I don't eat anything except 1/4 cup of orange juice (after morning workouts) Tea, a piece of watermelon, alkaline water and tea until dinner. 1 chicken leg or 8 shrimp with steamed veggies. (sometimes I don't even have veggies after a workout and eat only the protein.) I might have some berries before bed but usually not.
For those that want something more substantial and eat throughout the day, try:
Mornings: Egg (80cal) or scrambled egg whites with onion and tomato (80 cal) with1 slice turkey bacon (35 cal) 1/2 grapefruit or small orange (54 cal) Green tea (hot) or coffee (but coffee's acidic for those who care) 0 cal. = 169
Mid morn: Coffee or green tea ( I take mine black and bring it somewhere away from the kitchen and find something to do. Like go to SP and write to all of you.)
Water with squeeze of fresh lemon while making lunch...a bite of watermelon. Always in my fridge to take a tiny piece of. @10 cal. it satisfies my sweet tooth, before lunch or anytime I feel an urge to eat something.
Lunch: 1/4 wedge of iceberg lettuce (0 cal) 1 small tomato (20 cal) diced onion (10 cal), 1 slice turkey bacon crumbled (35cal), Walden farms 0 cal Blu Cheese dressing.= 65 cal or have 8 oz of fresh Gazpacho soup is only 83 calories. It's cold and spicy... ***if you want it for dinner you can add 6 shrimp and your still at only 184 calories.
Dinner: 200 calories of any protein (chicken, shrimp, fish) with 1 cup steamed veggies (54 cal)=254
Relax later with a naturally decaffeinated green tea before bed. The total for the day? 498 calories.
*If you really feel the need for something sweet before bed try 1/2 cup berries (32 cal) with a drizzle of Walden farms 0 cal chocolate syrup. Adding up to 530 calories. This will not effect your outcome one way or the other. I don't usually feel a need, but sometimes I do or have another bit of watermelon. It hasn't made any difference in the scale for me.
here is a link to help you find your calorie count on almost all foods. I know SP has one as well but it's limited and I find some foods I can't find there. caloriecount.about.com/ there are plenty of phone apps that will do the same thing.
I hope this helps anyone else that's looking for a quick start or lighter (semi-fasting) days. Remember it's any 2 days (your choice) and 5 days regular eating. If you know your going to a special occasion and will be enjoying fattening foods, you might want to do your semi fast the day after or even two days then go back to the next 5 days eating a normal diet.
Let me know if I can help any further.
PS: Fasting....The fountain of youth? The study also shows evidence that fasts may prevent cell changes linked to virtually every age-related disease. More tests are underway but there's already proof that, slashing calorie intake for even a single day causes a 1,300 spike in HGH- A hormone that helps keep skin youthful. Two days of modified fasting is shown to lower markers for breast cancer by 40%. this is not a new concept...it's been done since BC. primarily because our ancestors had to hunt for their food. No fatties in that group. lol.
....as for me and my house, we will serve the Lord Joshua 24:15
SparkPeople, SparkCoach, SparkPages, SparkPoints, SparkDiet, SparkAmerica, SparkRecipes, DailySpark, and other marks are trademarks of SparkPeople, Inc. All Rights Reserved. No portion of this website can be used without the permission of SparkPeople or its authorized affiliates.
SPARKPEOPLE is a registered trademark of SparkPeople, Inc. in the United States, European Union, Canada, and Australia. All rights reserved.