Tuesday, March 15, 2011
Down 30+ Pounds!
HCG Status Update: Weight:186.4, Blood Pressure:124/74, Blood Glucose:103. Down 0.2 lbs today. Total Lost:30.2lbs.
RECIPE: Mark's Diet Trail Mix
Mark's Diet Trail Mix
Ingredients
1 can cashew halves
1/4 cup sunflower seeds
1 bag raw almonds
1 bag smoked almonds
1 bottle dry roasted peanuts
1 bottle honey roasted peanuts
1/2 cup dry shredded coconut (unsweetened)
1 bag walnut halves & pieces
1 bag pecans
1/2 cup pumpkin seeds
1/2 cup yellow raisins
1/2 cup chopped dates
1/2 cup cranberry raisins
1 small bag mixed nuts
Directions
Mix all ingredients in a large bowl to evenly distribute the contents. Place in large gallon sized food storage bags. I like to transfer to a smaller container to take with me to work for portion control. When I get the munchies at night a few small handfuls of this with a glass of water work really well to curb my appetite.
Ingredients
1 can cashew halves
1/4 cup sunflower seeds
1 bag raw almonds
1 bag smoked almonds
1 bottle dry roasted peanuts
1 bottle honey roasted peanuts
1/2 cup dry shredded coconut (unsweetened)
1 bag walnut halves & pieces
1 bag pecans
1/2 cup pumpkin seeds
1/2 cup yellow raisins
1/2 cup chopped dates
1/2 cup cranberry raisins
1 small bag mixed nuts
Directions
Mix all ingredients in a large bowl to evenly distribute the contents. Place in large gallon sized food storage bags. I like to transfer to a smaller container to take with me to work for portion control. When I get the munchies at night a few small handfuls of this with a glass of water work really well to curb my appetite.
Sunday, March 6, 2011
RECIPE: Chicken Gyro
Chicken Gyro
Ingredients:
4oz boiled Chicken Breast cut into thin strips
1 teaspoon coconut oil
Juice from 1/2 lemon
1 teaspoon dried oregano
1/4 teaspoon fresh cracked black pepper
1 medium tomato diced
1 whole wheat pocket pita
Sauce:
1/4 cup plain fat free yogurt
1/4 cup seeded and grated cucumber
1/2 teaspoon minced garlic
1/4 teaspoon dill
Directions:
Mix all sauce ingredients together to make sauce. Set aside.
Crisp the chicken strips on a cast iron pan with the coconut oil, sprinkle with oregano and lemon juice. Remove from pan.
Place chicken in bottom of pita pocket, cover with tomato and sprinkle pepper on top.
Cover with sauce and enjoy. Makes one serving.
HCG Status Update:
Weight:189.9, Blood Pressure:124/72, Blood Glucose:101. Down 0.9 lbs today. Total Lost:26.7lbs.
Saturday, March 5, 2011
Still going strong!
Success has really been mine this time around. I am feeling great. My blood pressure and blood glucose have been really good. I am walking regularly and mixing things up with pull-ups and light weight training.
As of today I have lost 25.8 pounds. I am really pleased with this progress, though I am not done yet. I continue to eat well and have taken a healthier (mental) look at my relationship with food. It is still super easy to want to over eat, but I am working hard to set my portions better and stick with that.
This morning I enjoyed two slices of Taylor Ham and some eggs instead of the normal Melba Toast. The eggs have the same calories as the toast, so nothing really bad there. The Taylor Ham isn't the best thing for me but boy was it tasty. I'll be doing my chores this morning so I will more than burn off that Taylor Ham.
Walking has been really great for me. Aside from the health benefits, I really feel there is a therapeutic value to it as well.
Because of my success I've had a lot of people asking me what I am doing and sharing what I have learned has also helped me to keep going. Support from friends and family has been really great, the encouragement is just what I need to not slip back into old bad habits.
If you know someone that is trying to lose weight, give them some encouragement. Encouragement comes in many forms. It can be by not eating bad stuff yourself in front of them (a benefit to you as well) or by giving a little praise for their weight loss or simply commenting on being proud that they are trying to make a positive change in their life. Trust me, it will go a long way.
As of today I have lost 25.8 pounds. I am really pleased with this progress, though I am not done yet. I continue to eat well and have taken a healthier (mental) look at my relationship with food. It is still super easy to want to over eat, but I am working hard to set my portions better and stick with that.
This morning I enjoyed two slices of Taylor Ham and some eggs instead of the normal Melba Toast. The eggs have the same calories as the toast, so nothing really bad there. The Taylor Ham isn't the best thing for me but boy was it tasty. I'll be doing my chores this morning so I will more than burn off that Taylor Ham.
Walking has been really great for me. Aside from the health benefits, I really feel there is a therapeutic value to it as well.
Because of my success I've had a lot of people asking me what I am doing and sharing what I have learned has also helped me to keep going. Support from friends and family has been really great, the encouragement is just what I need to not slip back into old bad habits.
If you know someone that is trying to lose weight, give them some encouragement. Encouragement comes in many forms. It can be by not eating bad stuff yourself in front of them (a benefit to you as well) or by giving a little praise for their weight loss or simply commenting on being proud that they are trying to make a positive change in their life. Trust me, it will go a long way.
RECIPE: A great new salad...Jerk Chicken Salad
Last week I made the below posted Jerk Chicken recipe and I served it on a delicious salad. This was an amazing dinner full of tremendous flavor. I enjoyed it again for lunch the following day. Give this one a try.
Salad Ingredients
1 stalk celery diced
6 cherry tomatoes quartered
1/8 cup sunflower seeds
1/4 cup sliced and toasted almonds
1/4 cup cranberry raisins (I like the pomegranate infused ones)
small handful of tortilla strips (not if you are on phase 1)
1 sliced hard boiled egg
mixed greens salad mix
1 head of romaine lettuce chopped
4oz jerk Chicken
Jerk Sauce
Directions
Toss the mixed greens and romaine in a bowl.
Add celery and tomatoes on top.
Sprinkle with sunflower seeds, almonds and cranberries.
Layer hard boiled egg slices and thinly sliced Jerk Chicken.
Add about 1/4 cup jerk sauce on top.
Mix thoroughly before eating.
I bet you can't just make this once.
Salad Ingredients
1 stalk celery diced
6 cherry tomatoes quartered
1/8 cup sunflower seeds
1/4 cup sliced and toasted almonds
1/4 cup cranberry raisins (I like the pomegranate infused ones)
small handful of tortilla strips (not if you are on phase 1)
1 sliced hard boiled egg
mixed greens salad mix
1 head of romaine lettuce chopped
4oz jerk Chicken
Jerk Sauce
Directions
Toss the mixed greens and romaine in a bowl.
Add celery and tomatoes on top.
Sprinkle with sunflower seeds, almonds and cranberries.
Layer hard boiled egg slices and thinly sliced Jerk Chicken.
Add about 1/4 cup jerk sauce on top.
Mix thoroughly before eating.
I bet you can't just make this once.
RECIPE: Jerk Chicken
Ingredients
2 teaspoons coconut oil
2 tablespoons minced shallots
2 tablespoons minced garlic
1 habanero pepper, seeded and minced
2 8oz cans low sodium tomato sauce
2 tablespoons lime juice
2 tablespoons lite soy sauce
1 packet Truvia brand Stevia
1/2 teaspoon ground cinnamon
1/2 tablespoon allspice
1/2 tablespoon dry mustard
1 teaspoon dried thyme
1 teaspoon ground black pepper
Cooking spray
4 4oz boneless skinless chicken breasts
Directions
1. Preheat oven to 375 degrees. In a medium saucepan, heat oil over medium-high heat. Add shallots and garlic. Sauté until the shallots are translucent. Add habanero pepper and sauté for 1 more minute.
2. Add remaining ingredients except cooking spray and chicken. Bring to a boil. Reduce heat and simmer for 5 minutes. Place mixture in a blender and purée until smooth.
3. Coat a medium glass or metal baking dish with cooking spray. Place chicken breast in dish and cover with jerk sauce. Bake for 30 minutes or until chicken is done.
2 teaspoons coconut oil
2 tablespoons minced shallots
2 tablespoons minced garlic
1 habanero pepper, seeded and minced
2 8oz cans low sodium tomato sauce
2 tablespoons lime juice
2 tablespoons lite soy sauce
1 packet Truvia brand Stevia
1/2 teaspoon ground cinnamon
1/2 tablespoon allspice
1/2 tablespoon dry mustard
1 teaspoon dried thyme
1 teaspoon ground black pepper
Cooking spray
4 4oz boneless skinless chicken breasts
Directions
1. Preheat oven to 375 degrees. In a medium saucepan, heat oil over medium-high heat. Add shallots and garlic. Sauté until the shallots are translucent. Add habanero pepper and sauté for 1 more minute.
2. Add remaining ingredients except cooking spray and chicken. Bring to a boil. Reduce heat and simmer for 5 minutes. Place mixture in a blender and purée until smooth.
3. Coat a medium glass or metal baking dish with cooking spray. Place chicken breast in dish and cover with jerk sauce. Bake for 30 minutes or until chicken is done.
Sunday, February 20, 2011
Almost There
Sorry Bloggers, it has been a while since I posted. I've been posting daily updates on Facebook.
HCG is doing its thing for sure. Here was my update from this morning.
HCG Status Update: Weight:192.2, Blood Pressure:118/62, Blood Glucose:102. Down 0.2 lbs today. Total Lost:24.4lbs.
The weight has really been dropping off me this time. I'm on day 28 and feeling absolutely great. There have been a few days with less than optimal loss, so on average I am just under a pound a day but I am not discouraged. This week I saw a slow down because I was lazy. I didn't get out and walk as much as I should have, though the times I could break away at work I did and really enjoyed it. It has just been hard to stay motivated at night. My walking buddy Eric was away on a business trip and it was tough for me to get myself out there.
As important as exercise is, nutrition plays and even greater role in weight loss. The personal trainer I used to see told me that exercise could only account for 20% of weight loss. The rest was what you put in your body. I am really pleased to say that I think I nailed that this time around. Some things I did differently this time than last, I started taking calcium, fiber, vitamin C, vitamin E and a multivitamin. I really think this has made a big difference. Even better, I switched to gummy versions of calcium, fiber and multivitamin. They are low in calorie, taste like candy and give my body what it needs. I keep a bottle of the gummy fiber drops at work and when I feel like I need to snack I will take two of those and drink some water. The effect is that mentally I feel like I enjoyed a piece of candy and physically I feel less hungry.
So here I am, 24 pounds less than I was 28 days ago. I've got my nutrition nailed down with healthy food, big salads for lunch help fill me up and I am looking for more dishes with lots of vegetables in them that I can eat. I only occasionally feel the need/desire for starches.
For the past 28 days I have not been eating the same food as the rest of the family. This week I picked a few dishes that I think will be safe for me to enjoy with them like beef and broccoli, jerk chicken and turkey burgers. In addition to that I was looking at a diabetic recipe for Kung Pao chicken that I will modify ever so slightly to be more HCG friendly. If it is a success I will post the recipe.
As for that 20% that comes from exercise, I want to share what I have been doing. In the beginning I was only walking and did a lot of that. I experienced really great results with that and plan to keep that up. I did however want to build up a little more muscle so I started researching what I might be able to do that would help me reach my goals. A trip to the local WalMart got me what I needed. First I purchased a pull up bar. It slips over the doorway in my bedroom and doesn't take up a lot of space when I am not using it. I have a long way to go to get the strength to bang out a bunch of pull-ups, so far I can only do 3 underhand grip + 2 overhand grip + 3 hammer grip. My goal is for 10 of each. That goal will likely take a LONG while to achieve, but as long as I keep at it I will EVENTUALLY get there.
The second thing I purchased were two 10 pound dumbbells. I got these so I could do an exercise called a 'burpee'. I don't know why it is called that, it is an evil exercise but very effective at working the entire core. Here is how to do this.
1. Start with a dumbbell in each hand.
2. Squat down.
3. Push legs out to push up position.
4. Do a push up.
5. Raise right hand with dumbbell to right side of ribs.
6. Raise left hand with dumbbell to left side of ribs.
7. Jump feet inward towards hands.
8. Jump straight up as high as you can with feet off the ground, hands over head with weights in hand.
The above is ONE repetition. Do as many of these as you can in fifteen minutes and then you are done with your workout for the day. Don't go too heavy with the weight at first, try to get the repetitions first.
To be 100% honest, I can only get five of these when I follow my pull ups. So I know I have to work on getting more reps.
For a variation, you could increase the weight a lot and leave the dumbbells on the floor and only use the weights when lifting to the ribs.
HCG is doing its thing for sure. Here was my update from this morning.
HCG Status Update: Weight:192.2, Blood Pressure:118/62, Blood Glucose:102. Down 0.2 lbs today. Total Lost:24.4lbs.
The weight has really been dropping off me this time. I'm on day 28 and feeling absolutely great. There have been a few days with less than optimal loss, so on average I am just under a pound a day but I am not discouraged. This week I saw a slow down because I was lazy. I didn't get out and walk as much as I should have, though the times I could break away at work I did and really enjoyed it. It has just been hard to stay motivated at night. My walking buddy Eric was away on a business trip and it was tough for me to get myself out there.
As important as exercise is, nutrition plays and even greater role in weight loss. The personal trainer I used to see told me that exercise could only account for 20% of weight loss. The rest was what you put in your body. I am really pleased to say that I think I nailed that this time around. Some things I did differently this time than last, I started taking calcium, fiber, vitamin C, vitamin E and a multivitamin. I really think this has made a big difference. Even better, I switched to gummy versions of calcium, fiber and multivitamin. They are low in calorie, taste like candy and give my body what it needs. I keep a bottle of the gummy fiber drops at work and when I feel like I need to snack I will take two of those and drink some water. The effect is that mentally I feel like I enjoyed a piece of candy and physically I feel less hungry.
So here I am, 24 pounds less than I was 28 days ago. I've got my nutrition nailed down with healthy food, big salads for lunch help fill me up and I am looking for more dishes with lots of vegetables in them that I can eat. I only occasionally feel the need/desire for starches.
For the past 28 days I have not been eating the same food as the rest of the family. This week I picked a few dishes that I think will be safe for me to enjoy with them like beef and broccoli, jerk chicken and turkey burgers. In addition to that I was looking at a diabetic recipe for Kung Pao chicken that I will modify ever so slightly to be more HCG friendly. If it is a success I will post the recipe.
As for that 20% that comes from exercise, I want to share what I have been doing. In the beginning I was only walking and did a lot of that. I experienced really great results with that and plan to keep that up. I did however want to build up a little more muscle so I started researching what I might be able to do that would help me reach my goals. A trip to the local WalMart got me what I needed. First I purchased a pull up bar. It slips over the doorway in my bedroom and doesn't take up a lot of space when I am not using it. I have a long way to go to get the strength to bang out a bunch of pull-ups, so far I can only do 3 underhand grip + 2 overhand grip + 3 hammer grip. My goal is for 10 of each. That goal will likely take a LONG while to achieve, but as long as I keep at it I will EVENTUALLY get there.
The second thing I purchased were two 10 pound dumbbells. I got these so I could do an exercise called a 'burpee'. I don't know why it is called that, it is an evil exercise but very effective at working the entire core. Here is how to do this.
1. Start with a dumbbell in each hand.
2. Squat down.
3. Push legs out to push up position.
4. Do a push up.
5. Raise right hand with dumbbell to right side of ribs.
6. Raise left hand with dumbbell to left side of ribs.
7. Jump feet inward towards hands.
8. Jump straight up as high as you can with feet off the ground, hands over head with weights in hand.
The above is ONE repetition. Do as many of these as you can in fifteen minutes and then you are done with your workout for the day. Don't go too heavy with the weight at first, try to get the repetitions first.
To be 100% honest, I can only get five of these when I follow my pull ups. So I know I have to work on getting more reps.
For a variation, you could increase the weight a lot and leave the dumbbells on the floor and only use the weights when lifting to the ribs.
Monday, January 31, 2011
HCG Is Going Strong
Just wanted to share with all that the HCG Platinum I got from Hi Health is working great. I've lost 15.4 pounds in only seven days and I feel great!
The primary difference between this HCG and the homeopathic drops I did last time is that the platinum has added some important amino acids that help you metabolize fat and build muscle. This is important because on these drops you are encouraged to exercise, the exact opposite of the previous HCG instructions.
The extent of my workouts has been limited to walking only. I won't sugar coat it, not even stevia coat it, I am walking A LOT. I am trying to get in a minimum of 3 miles a day. So far this morning I walked 1.2 miles before breakfast, then 1.43 miles after lunch and will walk another 2.5 miles tonight.
On average I have lost 2 pounds a day doing this. Life is good! My goal was to lose 15 pounds and I crushed that in a week. Now I am resetting my goal and going for 20-25 pounds.
I have some challenges ahead of me. First is PowerShell training night this Wednesday. They serve pizza. I want it bad too...I have not yet decided if I should indulge and just be sure to walk a ton or if I will try to figure out what I could eat cold and bring it with me. The latter is not very appealing. next big challenge is Saturday, that is fight night. I think it should be easy enough though to just order a salad to get by on that one. Final challenge I know of is the 11th where there will be a work lunch that I need to participate in.
The primary difference between this HCG and the homeopathic drops I did last time is that the platinum has added some important amino acids that help you metabolize fat and build muscle. This is important because on these drops you are encouraged to exercise, the exact opposite of the previous HCG instructions.
The extent of my workouts has been limited to walking only. I won't sugar coat it, not even stevia coat it, I am walking A LOT. I am trying to get in a minimum of 3 miles a day. So far this morning I walked 1.2 miles before breakfast, then 1.43 miles after lunch and will walk another 2.5 miles tonight.
On average I have lost 2 pounds a day doing this. Life is good! My goal was to lose 15 pounds and I crushed that in a week. Now I am resetting my goal and going for 20-25 pounds.
I have some challenges ahead of me. First is PowerShell training night this Wednesday. They serve pizza. I want it bad too...I have not yet decided if I should indulge and just be sure to walk a ton or if I will try to figure out what I could eat cold and bring it with me. The latter is not very appealing. next big challenge is Saturday, that is fight night. I think it should be easy enough though to just order a salad to get by on that one. Final challenge I know of is the 11th where there will be a work lunch that I need to participate in.
Wednesday, January 26, 2011
RECIPE: Quick Asparagus
Ingredients
1 Bunch Asparagus cut into 1 inch pieces
Balsamic Vinegar
Directions
Place asparagus in a microwave safe disk. Microwave on high for 45 seconds. Drizzle with vinegar.
Makes two servings.
1 Bunch Asparagus cut into 1 inch pieces
Balsamic Vinegar
Directions
Place asparagus in a microwave safe disk. Microwave on high for 45 seconds. Drizzle with vinegar.
Makes two servings.
Back on HCG
This past weekend I decided to go back on HCG, I've been walking a lot and figured the extra boost to my weight loss would be helpful.
This time around I am using HCG Platinum which is available from Hi Health for around $30.
Now that I am up on Facebook I've been posting my updates there. Still doesn't hurt to spread the good news around to the blog too. So here are my past two days results/
1/26/2011 HCG Update: Weight: 210.0, Blood Pressure: 130/58, Blood Glucose: 104. Down 6.6 pounds today, that is a little misleading since before carb loading I started at 212 lbs. By my count I am right on track with a pound a day of loss.
1/25/2011 HCG Update: Weight: 216.6, Blood Pressure: 123/63, Blood Glucose: 117 Down a pound today.
This time around I am using HCG Platinum which is available from Hi Health for around $30.
Now that I am up on Facebook I've been posting my updates there. Still doesn't hurt to spread the good news around to the blog too. So here are my past two days results/
1/26/2011 HCG Update: Weight: 210.0, Blood Pressure: 130/58, Blood Glucose: 104. Down 6.6 pounds today, that is a little misleading since before carb loading I started at 212 lbs. By my count I am right on track with a pound a day of loss.
1/25/2011 HCG Update: Weight: 216.6, Blood Pressure: 123/63, Blood Glucose: 117 Down a pound today.
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