Rachel's Study Journal

[r.mines]

Day in Cycle: 1
Week: 1
Day: Friday, Aug 17
Today’s Program: Regular LC

Foods eaten:

2 c. coffee, 1 c. tea
1/2 tbsp cream in coffee
1 tbsp lemon juice in water
3 sl. bacon, crisp
1 fried egg
about 1 c. 'fauxtatoes'
5 oz. pork ribs
2 tbsp low-carb 'Lyon' sauce
5 oz. steak
1 c. brocolli
1/4 c. mushrooms
1 tsp sesame oil


Calories: 1341
Protein: 91 gm
% of protein: 28%
Fat: 101 gm
% of fat: 69%
Carbohydrates: 17 gm
% of carbohydrates: 3%

Activity: 1 1/4 hour workout (weights, cardio, stretch)

Measurements:
Bust 40
Waist 32.5
Hips 38.5
Upper thigh 23
Mid thigh 20.5
Upper arm 12.5

Thoughts: I'm getting better at using Fitday! I like the way it crunches numbers, though I don't like how long it takes to 'plug in' the menu.

I felt really hungry all day, and thought I was eating a lot, but it didn't seem to add up to as much as I'd thought.

Worked out my menu for Fat Fast tomorrow. First I thought of doing Karen's gelatin, but I'm not keen on the texture of jellied things. So I thought I'd go for egg yolk and macadamias - two foods I really like; if I can't have much of them, I may as well enjoy them! I've worked it all out in advance on Fitday. Four egg yolks, mashed with four tablespoons mayo and 1 tablespoon olive oil, plus 1 oz macadamias, 3 coffees (can't give that up!) and a couple of lettuce leaves to use for wraps. I know I'm allowed 3 cups of diet jello, but I really don't like jello! If I get hungry enough, I might succumb.

Wish me luck for tomorrow, all!

Rachel

[r.mines]

Day in Cycle: 2
Week: 1
Day: Saturday, Aug. 18
Today’s Program: Fat Fast

Weight this morning: 140

Foods eaten:
2 c. coffee
4 egg yolks
4 tbsp mayo
1 tbsp olive oil
1 oz macadamia nuts
less than 1 c. lettuce
2 tsp. psyllium husks


Calories: 976
Protein: 15 gm
% of protein: 6%
Fat: 100 gm
% of fat: 91%
Carbohydrates: 9 (minus 2 gm. fibre=7)
% of carbohydrates: 3%

Activity: 40 min. walk

Thoughts: Well, I can't say this has been easy. I've been FREEZING cold most of the day - reduced metabolic activity, I suppose, though I hate to say that the weather's been cooling off; I wasn't the only one out in long sleeves this afternoon. This definitely FEELS like low-calorie dieting; as well as feeling cold, I've been a bit spinny and tired, on and off. Maybe it gets easier the second day, but I'd rather not find out!

I've just looked at yesterday's post, and it's a bit low in calories; maybe that's one reason I'm so hungry today. Well, tomorrow is Calorie Boost day, and I'm already planning a BIG breakfast!
Rachel

[r.mines]

Day in Cycle: 3
Week: 1
Day: Sun. Aug 19
Today’s Program: Calorie Boost (1794 calories)

Weight this morning: 138

Foods eaten:
3 cups coffee (black)
3 sl. crisp bacon
2 oz. sausage
1/2 sm roast chicken
1 c. cauliflower
1 1/2 c. zucchini
4 tbsp mayo
4 oz. (1 small) avocado

Calories: 1708
Protein: 105 gm
% of protein: 25%
Fat: 132 gm
% of fat: 71%
Carbohydrates: 26 gm (including 10 gm fibre)
% of carbohydrates: 4%

Activity: 40 min. walk; 1 1/4 hour workout

Thoughts: It's 7:00 am. A two-pound drop on the scale! I'm not elated, because I don't believe it'll stick around, though I'm willing to be pleasantly surprised! Still, it's something. I've done plenty of low-calorie, 1000/day or less dieting in the past, and I've NEVER registered a 2-pound drop overnight. So even if it's just water loss, the Fat Fast definitely does SOMETHING. After all, I lost only two pounds on two weeks of Induction! Well, we'll see what the rest of the day brings! Time for brekkie, oh boy!

Evening: Oddly enough, didn't feel particularly hungry today. Ate breakfast, but lunch was a bit of a struggle; I didn't finish the food I brought to work with me. As a result, I ate most of today's calorie allotment at dinner, after my workout: bad, bad girl! So I fell a bit short of 1794 calories, but can't eat another bite tonight. Also fell a bit short on carbs, but 16 gm (not including fibre) is close. I hope avocado counts as a green vegetable!

Rachel

[r.mines]

Day in Cycle: 4
Week: 1
Day: Mon. Aug 20
Today’s Program: Stillman

Weight this morning: 138 1/2

Foods eaten:

4 black coffees
8 tbsp 'Break Free' low fat egg substitute
about 1/2 cup dry curd cottage cheese
5 oz. skinless chicken breast
2 oz. homemade beef jerky
3 oz. cod
2 tbsp 'Lyon' sauce (low fat, low carb)

Calories: 725 (!!!)
Protein: 107 gm
% of protein: 66%
Fat: 21 gm
% of fat: (29%)
Carbohydrates: 8 gm
% of carbohydrates: (5%)

Activity: 1 hour walk

Thoughts: Morning: Well, that loss after Fat Fast seems to be sticking around, most of it, anyway, despite normal eating yesterday. No one could be more surprised than I! I was so shocked I kept jumping on and off the scale, which, being as inaccurate as it is, kept showing me different numbers, so the 138 1/2 is an average. Is a big surprise!

Evening: I can't believe how totally unhungry I've been all day. I could probably have happily skipped dinner (which I ate around 8:00), except I knew I should eat something. Odd, isn't it - fewer calories today than on Fat Fast, yet I felt unhungry and energetic today, and felt hungry, cold, and wobbly most of the Fat Fast day.

Rachel

[r.mines]

Day in Cycle: 5
Week: 1
Day: Tue. Aug 21
Today’s Program: Calorie Boost (weight x 13 = 1794 cals)

Weight this morning: 137 1/2? Wishful thinking?

Foods eaten:

2 black coffees
3 sl. crisp bacon
2 fried eggs
2 c. cauliflower
3 oz. chicken (dark, with skin)
1 oz. sausage
1 oz. pork rinds
4 tbsp. mayo
1 tbsp. each Essential Balance oil and olive oil
2 c. brocolli
1 c. green beans
3 oz. steak
1/2 c. mushrooms
***Urp!!!***

Calories: 1813
Protein: 102 gm
% of protein: 23%
Fat: 143 gm
% of fat: 72%
Carbohydrates: 36 gm - 15 gm fibre = 21 gm
% of carbohydrates: 5%

Activity: 1 hour workout (first thing in morning!)

Thoughts: Planned this out better than the last Calorie Boost day. Had a cooked breakfast after workout. Wasn't very hungry at work, so managed cauliflower and mayo dip for lunch, plus a bit of protein. When I got home I realized I had some catching up to do, so snacked on pork rinds dipped in mayo and Omega oil (really good!). Then a big dinner a few hours later.

I'm VERY full, though, this is really more food than I wanted. I'm actually looking forward to eating less tomorrow!

Rachel

[Karen]

I've nagged Doreen, so I'm nagging you too...

25 grams of carbs in the form of green vegetables? :p

Karen

[r.mines]

Maybe I've been interpreting this a bit loosely, but I think cauliflower, red pepper, shrooms, etc. ought to count as 'honorary' green veggies (I agree the avocado a few days ago was a bit of a cheat, but I wanted the fat); what do you think? Or is it that I didn't eat *enough* veggies? I fell a bit short, but I couldn't stuff down another green bean....still full this morning...urp!

[r.mines]

Day in Cycle: 6
Week: 1
Day: Wed. Aug 22
Today’s Program: Regular LC (Atkins)

Weight this morning: 137 1/2 (Still! Yahoo!)

Foods eaten:

3 c. coffee
1 tbsp. cream
1 tbsp. lemon (in water)
2 thick sl. crisp bacon
2 oz. sausage
1 tbsp. mayo
1 c. zucchini
1 oz. Brazil nuts
6 oz. pork chop
cauliflied 'rice'
1/2 c. mushrooms
about 1/4 c. cream cheese chocolate dessert (LC, of course)

Calories: 1476
Protein: 67 gm
% of protein: 18%
Fat: 123 gm
% of fat: 75%
Carbohydrates: 34gm - 11 gm fibre = 23 gm
% of carbohydrates: 6%

Activity: 2 x 1/2-hour walk

Thoughts: Morning: Well, the scale's not up this morning, despite the added calories and ample veg (I'll try for more next time) yesterday. *Something* is working! Dare I hope to shave off that 1/2 pound before next week's Fat Fast??? Can she do it, folks?

Evening: Not too bad. I notice that when I'm working, I don't eat enough during the day, so by the time I get home, I'm hungry, and probably eat too much dinner. I probably ate about half my calories after about 6:00 pm. Hmmmm......

[r.mines]

Day in Cycle: 7
Week: 1
Day: Thur. Aug 23
Today’s Program: Regular LC (Atkins)

Weight this morning: 138

Foods eaten:

3 c. coffee
1 tbsp cream
Pork chop casserole, consisting of 8 oz. pork chop, 2 tbsp Lyon sauce, 1/4 c. dry curd cottage cheese, topped with 1 oz. mozzarella - yum!
1/2 package frozen spinach, steamed
Beef curry, consisting of 7 oz. chuck steak, 1 tbsp. curry paste, 1 c. cauliflower
Pakora pancake, consisting of 2 tbsp. soy flour, 1/4 c. cabbage, 1 tbsp. egg substitute (not bad stuff!), sauteed in 1 tbsp. oil
1 oz. pumpkin seeds

Calories: 1579
Protein: 130 gm
% of protein: 33%
Fat: 107 gm
% of fat: 61%
Carbohydrates: 33gm - 11 gm fibre = 22 gm
% of carbohydrates: 6%

Activity: 1 1/4 hour workout; 1 hour housework (bathroom, floors)

Thoughts: Hmmm, not much. Just carrying on as usual.

[r.mines]

Day in Cycle: 1
Week: 2
Day: Fri. Aug 24
Today’s Program: Regular LC (Atkins)

Weight this morning: 138

Foods eaten:

2 c. black coffee
1 tbsp lemon in water
pork chop casserole (the left-over half from yesterday: 1 pork chop, Lyon sauce, dry curd cottage cheeze, mozza)
1/2 packet frozen spinach, steamed
1 1/2 oz pork rinds with 1 tbsp mayo dip
Mexican meat loaf: 5 oz lean ground beef, 2 tbsp each salsa, sour cream, 1 oz cheese
1 c. green peppers, zucchini, eggplant, stewed in 1 tbsp olive oil
2 glasses red wine


Calories: 1720
Protein: 129
% of protein: 31%
Fat: 106
% of fat: 56%
Carbohydrates: 29 - 9 gm. fibre = 20
% of carbohydrates: 5%

Activity:

1 hour workout (mostly cardio, light weights)

Thoughts: Ate more than I really needed today, though I felt quite hungry, especially in the afternoon, hence the big brunch (leftover pork chop casserole) and pork rind snack. Fit Day is pretty good, now that I've used it a couple of times; it doesn't take as much time as it used to, and I can see where I should aim to make changes - less protein, more fats (olive oil, etc), for one thing.

[r.mines]

Day in Cycle: 2
Week: 2
Day: Sat. Aug 25
Today’s Program: Fat Fast

Weight this morning: 138 (holding steady!)

Foods eaten:

3 c. black coffee
1 tbsp cream
1 tbsp mayo
2 egg yolks
6 oz. avocado
2 tbsp olive/Essential Balance oil
1 slice bacon
1 c. shredded lettuce
1 oz. macadamias

Calories: 1007
Protein: 16 gm
% of protein: 6%
Fat: 101 gm
% of fat: 90%
Carbohydrates: 19 - 10gm fibre = 9 gm
% of carbohydrates: 4%

Activity: 1-hour walk (morning), 1/2 hour walk (afternoon)

Thoughts: Morning: I plan to have the following menu:
--one meal of 2 egg yolks, scrambled with 1 tbsp cream, topped with 1 tbsp mayo;
--2 meals, each consisting of 1/2 avocado and 1/2 slice of bacon, 1/2 cup of lettuce, 1 tbsp. oil, dash of vinegar;
--snack of 1 oz macs

This looks like a more substantial quantity of food than I had on my last Fat Fast (though maybe it's just wishful thinking!) I felt quite uncomfortable last time. I've always found avocado very filling, so let's hope my little tummy is happier this time round!

Evening: MUCH easier on the tum. In fact, I hardly felt hungry at all today, though I was a bit sleepy - had a brief nap this afternoon. But that could just be coming down after a whole string of working days. I gave myself the day off today.

[r.mines]

Day in Cycle: 3
Week: 2
Day: Sun. Aug 26
Today’s Program: Calorie Boost

Weight this morning: 137 (so target is 1781 cals)

Foods eaten:

4 c. black coffee
1 tbsp lemon (in water and on salads)
about 9 oz. chicken (hard to measure because of bones)
1 c. zucchini
3 tbsp vegetable oil
2 sl. crisp bacon
3/4 c. green beans
1/2 c. brocolli
2 c. lettuce, bit of cuke
6 oz. hamburger patties
1 oz. pork rinds

Calories: 1838
Protein: 124 gm
% of protein: 29%
Fat: 130 gm
% of fat: 68%
Carbohydrates: 25 gm - 10 gm fibre = 15 gm
% of carbohydrates: 4%

Activity: 1/2 hour walk

Thoughts: Down a pound after Fat Fast. I don't trust it, though; I think it's water weight; I woke up this morning *parched.* We'll see.

Went out to a BBQ this afternoon, so it was a bit difficult to measure portions. I brought cooked chicken and pork rinds, and there was hamburger there (no fillers) and lots of green salad, so I had plenty to nibble on. There were three low-carbers there besides me, all on CAD. So no one batted an eye or wondered why I wasn't eating the nachos, cheezies, apple crumble, or cake.

[r.mines]

Day in Cycle: 4
Week: 2
Day: Mon. Aug 27
Today’s Program: Stillman

Weight this morning: 137.5

Foods eaten:

2 c. black coffee
8 tbsp. 'break-free' egg substitute
about 1 c. dry curd cottage cheese
1 oz. shrimp
2 skinless chicken breasts
2 tbsp Lyon sauce (low fat, low carb)
4 oz. cod

Calories: 937
Protein: 183 gm (!!!!)
% of protein: 82%
Fat: 14 gm
% of fat: 15%
Carbohydrates: 7 gm (no fibre; took psyllium)
% of carbohydrates: 3%

Activity: 45 minute walk (am); 1 1/4 hour workout (pm)

Thoughts: Wow, is that ever a lot of protein in one day! Almost twice as much as I usually eat, even though calories are considerably less. Like last time, very little appetite, though quite hungry after working out, before dinner.

I'm actually starting to LIKE dry-curd cottage cheese, somebody examine my head, please! I make a sort of casserole thing with fish, chicken, dry-curd cottage cheese, egg substitute, herbs and spices, and it's reasonably yummy! After about 1/2 hour in the oven, the cheese and eggs sort of melt together into a kind of custard, not bad at all! Hmmmm....Might be good with sweetener and cinammon....(and without the chicken and fish, of course!).

[r.mines]

Day in Cycle: 5
Week: 2
Day: Tue. Aug 28
Today’s Program: Calorie Boost (aiming for 1788)

Weight this morning: 137.5 (same as yesterday)

Foods eaten:

31/2 black coffees
2 sl. very crisp bacon
1 egg
'hash browns' made w. cabbage, fried in 1 tbsp oil
2 oz. lean hamburger
beef curry made with 1/2 c. cauliflower, 1 tbsp curry paste
1 oz. pork rinds dipped in 2 tbsp mayo
large serving of 'brocolliflied rice' : brocolli, zucchini, 1 slice bacon, 1 oz. sausage, 2 oz. shrimp, 1 egg, 1 tbsp oil

Calories: 1905 (urp!)
Protein: 109 gm
% of protein: 23%
Fat: 153 gm
% of fat: 73%
Carbohydrates: 24gm - 7 gm fibre = 17 gm
% of carbohydrates: 4%

Activities: 1 1/2 hour walk

Thoughts: It's about a week before TOM, so if I lose anything during the next two weeks, I'll be surprised. If I follow my typical pattern, I should be down 1-2 pounds after that. We'll see if this Rotation diet causes any changes.

Evening: had a rather stressful day, what with one thing and another. Ate a bit too much in the afternoon, but didn't go as nuts as I could have, which is good. Wasn't much hungry for dinner, but needed to pack in those veggies!

[Karen]

Rachel, I meant to tell you last night that you look younger every time I see you.

Keep them guessing...

Karen

[r.mines]

Aw, gee, blush....:o

Actually, I'm just extremely immature.

[doreen T]

Hmm.. are you missing your two front teeth? Maybe it's the pigtails, and the scuffed up knees with bandaids. Or the untied shoelaces.

:D

Doreen

(congrats on the lbs lost BTW. Looks good on you, or off you ... and I haven't even seen a picture :cool: )

[r.mines]

Day in Cycle: 6
Week: 2
Day: Wed. Aug 29
Today’s Program: Regular LC

Weight this morning: 138

Foods eaten:

4 coffees (2 decaf), 3 with cream
1 tbsp lemon in water
2 sl. crisp bacon
2 1/2 oz. cheese
3 oz. lean ground beef
1 oz. Brazils
1/2 oz. pumpkin seeds in shell
LC 'pudding': 2 tbsp cream cheese, 1 tbsp sour cream, cocoa, Splenda
3 bowls Mongolian Grill (meat, veg, sauces)
1/2 c. blueberries
Karen's wonderful cream cheese/sour cream sauce (lots)

Calories: 2484 (yikes! Glad I don't eat out often!)
Protein: 116 gm
% of protein: 19%
Fat: 206 gm
% of fat: 75%
Carbohydrates: 54gm - 14 gm fibre = 42 gm
% of carbohydrates: 7%

Activities: 1/2 hour walk, 1 1/2 hour workout

Thoughts: Wow! Way high on calories and carbs. The calories were mostly from dairy, as far as I can see, and the carbs from more veggies and fruit than I usually eat. I usually limit my cheese to an ounce or so a day, and just a little cream in coffee, though lately I've been drinking it black. Seeing what happens when I whoof down the dairy, I shall continue limiting, though I'll make allowances for Karen's wonderful desserts, which are SUCH a treat!

[r.mines]

Originally posted by doreen T
Hmm.. are you missing your two front teeth? Maybe it's the pigtails, and the scuffed up knees with bandaids. Or the untied shoelaces.

No. I already have my grownup teeth. An' my hair's too short and sticky-up for pigtails, an' I hardly ever fall down no more, except sometimes I bump into things, an' I got a BIG bruise on my leg, wanna see? An' my mommy taught me that if I do a DOUBLE knot on my tenny-runners, my laces won't come untied. So I double-knot ALL the time.

[doreen T]

[.....An' my mommy taught me that if I do a DOUBLE knot on my tenny-runners, my laces won't come untied. [/B]kewl :cool: ... I'll have to try that.

Beats velcro ..;)

Do

[r.mines]

Day in Cycle: 7
Week: 2
Day: Thurs. Aug 30
Today’s Program: Regular LC

Weight this morning: 139

Foods eaten:

3 coffees, black
1 tbsp. lemon in water
4 oz. lean hamburger topped with 1 oz. cheese and 1 strip crisp bacon, served on 1 c. shredded lettuce, drizzle oil and vinegar
8 oz. lamb shank (not including bone)
about a cup of eggplant, shroom, green pepper, sauteed in olive oil and 2 tbsp. pesto
dessert made with 2 tbsp quark, 1 tbsp cocoa, Davinci syrup

Calories: 1401
Protein: 111 gm
% of protein: 32%
Fat: 97 gm
% of fat: 64%
Carbohydrates: 19gm - 6 gm fibre = 13 gm
% of carbohydrates: 4%

Activities: 1 hour walk

Thoughts: Well, that's more like it, after yesterday's pigout! I'd still like to lower the protein and up the fats a bit with 'good' oils, but I can't eat just half a lamb shank, it's too yummy!

At Karen's suggestion, I bought some quark to try out; it's a low-fat, low-carb cream-type cheese. Tastes sort of like a cross between sour cream and cream cheese, and makes an acceptable dessert with cocoa and sweetener, at about 1/3 the calories and slightly lower carbs than cream cheese. I'll use this from now on to replace both cream cheese and sour cream, and continue to work on trying to replace most dairy fats with olive or Essential Balance (flax/borage/etc.) oil.

Weight's up this morning; expecting TOM in 4-5 days, so this isn't unexpected. I wonder if Fat Fast this Saturday will bring it down again? We shall see.

[r.mines]

Day in Cycle: 1
Week: 3
Day: Fri. Aug 31
Today’s Program: Regular LC

Weight this morning: 138

Foods eaten:

2 coffees, black
1 tbsp. lemon in water
2 sl. crisp bacon
1 1/2 oz. cheddar
7 oz. beef, 1 c. mushroom/green pepper combo
2 oz. pumpkin seeds
1 oz. pork rinds dipped in 1 tbsp mayo and 1 tsp mustard
'Danish' made with 3 tbsp quark, 2 tbsp. 'Break Free', 2 tsp. Splenda, cinnamon (came out more like custard, but yummy)
4 oz. pork chop
1 c. mixed eggplant/cauliflower/pepper/shroom, 1/2 tbsp olive oil
1 1/2 glasses red wine

Calories: 1892 (too high)
Protein: 145 gm (too high)
% of protein: 31%
Fat: 121 gm
% of fat: 59%
Carbohydrates: 27 gm - 6 gm fibre = 21 gm
% of carbohydrates: 5%

Activities: 1 1/2 hour workout

Thoughts: Today was a bit of a loss. Did a morning workout, then came home, ate, and spent the rest of the afternoon lying on the couch reading a novel, and, alas, snacking. Didn't much want dinner after that, but I'd invited a friend over, so ate a bit to keep him company. (Didn't turn down the wine, you'll notice!)

Fat Fast tomorrow, I don't mind the idea of eating a lot less. Hope I have enough energy (mental energy, I mean) to get some work done - term starts next week - yikes!

[r.mines]

Day in Cycle: 2
Week: 3
Day: Sat. Sept 1
Today’s Program: Fat Fast

Weight this morning: 139

Foods eaten:

2 coffees, black
omelette made with 2 egg yolks and 1 tbsp cream, filled with 1 tbsp mayo (this is YUMMY!)
1 avocado, 2 tbsp olive/EB/walnut oil, 1 c. lettuce, 10 olives, 6 pork rinds, divided into two salads (also yum, and quite filling)
14 macadamia nuts

Calories: 989
Protein: 16 gm
% of protein: 6%
Fat: 100 gm (hit it bang on!)
% of fat: 91%
Carbohydrates: 16 gm - 8 gm fibre = 8 gm
% of carbohydrates: 3%

Activities: 1 hour walk

Thoughts: My morning omelette, two avocado salads, and macadamia nut snack are definitely the way I like to do fat fast. Realized that olives also make a great fat fast food, as they're almost all oil, yet you can chew on them like 'real' food.

I've been bouncing between 137 and 139 for the past two weeks; wonder if anything will shift soon?

[r.mines]

Day in Cycle: 3
Week: 3
Day: Sun. Sept 2
Today’s Program: Calorie Boost (aiming for 1794)

Weight this morning: 138

Foods eaten:

4 coffees, 1 with cream (went for coffee after work and forgot :o-oops)
2 slices bacon
7 oz. lean ground beef
1/2 oz. jerky
2 oz. chicken
1 oz. pork rinds
4 oz. smoked sausage
1 1/2 tbsp sesame/canola/olive oil
1 1/2 tbsp mayo
1 c. each green peppers, brocolli, shredded cabbage
2 sm. dill pickles
4 macadamia nuts (I know, naughty, but trying to boost fats and only .5 gm carbs)

Calories: 1667
Protein: 99 gm
% of protein: 24%
Fat: 128 gm
% of fat: 71%
Carbohydrates: 28 gm (- 9 gm fibre)
% of carbohydrates: 5%

Activities: worked all day, then went to BBQ; couldn't make it to gym (restricted holiday hours)

Thoughts: Weight's been bouncing between 137 and 139 since the second day of this study. I'm getting bored!

Didn't quite make it on the calories; needed a bit more oil, I think. The only meal I ate at home today was breakfast, so I think I did pretty well considering. Didn't get home till after 9:00 pm, and I don't want to eat anything this late (it's now almost 10:00).

[r.mines]

Day in Cycle: 4
Week: 3
Day: Mon. Sept 3
Today’s Program: Stillman Lean Protein

Weight this morning: 138

Foods eaten:

2 black coffees
8 oz. chicken breast (leftover from yesterday's BBQ)
1 c. lettuce
1 oz. lean, homemade beef jerky
1 c. dry curd cottage cheese
Break-free egg substitute: 8 tbsp
7 oz. halibut
3 oz. shrimp

Calories: 860
Protein: 164 gm
% of protein: 80%
Fat: 16 gm
% of fat: 17%
Carbohydrates: 6 gm (- 1 gm fibre)
% of carbohydrates: 3%

Activities: worked all day, then came home and worked some more. Need to get ready for my first day of teaching Thursday.

Thoughts: I'm getting a bit tired of hovering around the 138 mark; it's been over two weeks! I'm hoping I've shrunk, but if I have, it's not enough to tell. I'll measure again at the end of the study; maybe we'll see some progress.

[r.mines]

Day in Cycle: 5
Week: 3
Day: Tue. Sept 4
Today’s Program: Calorie Boost (aiming for 1781)

Weight this morning: 137 (down a pound, finally!)

Foods eaten:

-2 black coffees
-2 crisp slices bacon
-salad made with 1 1/2 c. lettuce, 3 oz. shrimp, 2 tbsp mayo, 1 tbsp Essential Balance oil
-1 oz. pork rinds with 1 tbsp mayo, another tbsp EB oil
-stir fry with 2 oz. sliced off a big pork chop, 1 1/2 c. bok choy, 1 egg, 1/2 c. green pepper, 1 1/2 tbsp canola oil
-the rest of the pork chop (7 oz) with 1 1/2 brocolli, 1/2 c green beans, 1 tsp sesame oil on veggies
-1/2 smokey left over from BBQ (going for that last 100 cals!)


Calories: 1745
Protein: 92 gm
% of protein: 21%
Fat: 143 gm
% of fat: 75%
Carbohydrates: 26 gm (- 10 gm fibre)
% of carbohydrates: 4%

Activities: 1 1/4 hour workout; 1 hour walk

Thoughts: Worked today on upping fats, lowering protein. According to PP, I should have at least 70 gms of protein a day, which works out to approximately 10 ounces of meat, which isn't a whole lot spread over a whole day. I realize this is a *minimum*, but since protein converts to glucose more readily than fats do (and cause a greater insulin response, though way less than carbs do), maybe cutting back might show results?

I like the idea of replacing some of the protein calories with calories from 'good' oils. I don't imagine it can hurt! I've realized that adding avocado on a regular basis would be beneficial too: they're filling, high in beneficial oils, high in potassium, and yummy. More olives would be good, too, if I can find some that aren't too salty.

I still feel like I ate too much today, but not stuffed.

I wonder if that pound drop will stick around?

Rachel

[Karen]

I've been thinking the same thing about protein. On some days I can't believe the grammage I ingest. For my current weight I should be at 93 grams. Hmm...

Karen

[r.mines]

Well, I don't know if I can manage as little as 70 gms protein a day. However, decreasing dairy, nuts, and other carby foods means INcreasing veggies, which has got to be a Good Thing. That's one thing I've learned on Calorie Boost days, and it's been easier than I thought. 90 gm protein yesterday felt about right, so maybe what I'll aim for, at least at first, is to keep it around there on a daily basis (except for Stillman and Fat Fast days, of course).

I quite enjoy having lots of veggies seasoned with oil. If I can have LOTS of veggies, it fills me up and I can manage with less protein, and still keep carbs low!

Oh, and that pound I lost on Stillman stayed off, even after Calorie Boost day yesterday - yippee, she said cautiously.

Rachel

[r.mines]

Day in Cycle: 6
Week: 3
Day: Wed. Sept 5
Today’s Program: Regular LC

Weight this morning: 137 (hey, it stuck!)

Foods eaten:

4 c. black coffee
1 tbsp lemon in water
2 sl. crisp bacon
6 oz. chicken (meat and skin)
salad consisting of: 1 1/2 c. lettuce, 1/2 c. yellow pepper, 1/4 c. pickled eggplant (pickled in oil), 2 1/2 tbsp oil from the eggplant as dressing
5 oz. steak
2 c. brocolli
mushroom pate to die for; recipe to follow!


Calories: 1539
Protein: 99
% of protein: 26%
Fat: 116
% of fat: 69%
Carbohydrates: 26-9 fibre = 17
% of carbohydrates: 4%

Activities: 1 hour workout; 1 hour walk

Thoughts: I'm very tired. I have to teach tomorrow at 8:00, and I am NOT a morning person! Wish me luck!

[r.mines]

Day in Cycle: 7
Week: 3
Day: Thurs. Sept 6
Today’s Program: Regular LC

Weight this morning: 137.6 (creeping up again:mad: )

Foods eaten:

-5 c. coffee
-1 tbsp lemon in water, 2 tbsp cream in coffee
-2 sl. crisp bacon
-1 smokey (4 oz)
-1 c. sliced green pepper
-1 avocado with 2 tbsp mayo
-1/2 oz. pork rinds
-chef's salad eaten out, consisting of about 1 1/2 c. salad (lettuce, cabbage, cuke, radish, 1 sl. tomato), 2 oz. each lean ham, roast beef, turkey, 2 oz. sliced cheese, 1 hard-boiled egg, 1/4 c. dressing (raspberry vinegrette, yogurt,???? no sugar, though).

Calories: 1584
Protein: 102 gm
% of protein: 26%
Fat: 119
% of fat: 69%
Carbohydrates: 28-8 fibre = 20
% of carbohydrates: 5%

Activities: 40 min. walk

Thoughts: I'm getting a bit annoyed with this continuing lack of weight loss, despite sticking pretty closely to the study plan .... oh, well .... I've lost a BIT, 2 pounds for sure, guess I shouldn't complain. Maybe I'm saving it up for a big whoosh down the road.

A stressful day today, first day of the new term. I've got one class at 8:00, another at 2:00 - big gap of time in between, and it's too far to bus home. Tuesdays and Thursdays are going to be LONG days. Good thing it's just twice a week. I was up at 5:00 am today, and I am NOT a morning person! So I've been tired and bloated-feeling all day, tummy's a bit upset; just tired, I think.

Avocadoes with mayo make a pretty good lunch, and they're reasonably portable, too. And I discovered a microwave in the student lounge down the hall! WHY is there no faculty lounge? I guess they figure we have offices, that's enough.

[tamarian]

Rachel, I couldn't make it last dinner, but if I did, I'me sure I'd have noticed that you just keep shrinking! Don't forget that in addition to the study, you are working out, which adds muscle.

[doreen T]

I was reading your post and thinking the same as you .. gee, she's doing everything right ... how come?? Then I read about the stress and new job hassles .. and I remember this happened to you last spring too, and this summer. It's just water weight hanging on ... stress and adrenalin and cortisols will make you hold onto water .. your body wants to be ready for the imaginary disaster.

I have no doubt the whoosh will be happening this weekend ;)

Doreen

[r.mines]

Thanks, Wa'il and Doreen, you're probably both right. I think I've got past the point in working out where muscle building happens quickly, though I know I've put on a few pounds of muscle since mid-June, when I started. And I HAVE certainly shrunk, though it's hard to say if any of that shrinkage has happened this last three weeks or so. Despite all my whingeing, though, I'm still four pounds less today than I was a month ago, on August 6. I guess I was just hoping for more dramatic results during the course of the study.

And I think you're right, Doreen, about the stress, and the timing of my short (or not so short) stalls. That's the one thing about starting a new contract every few months, it's always a new job. I like the variety, but it does get stressful. The good news is, I'll settle into it soon. I imagine that whoosh will be coming, maybe not this weekend, but soon enough.

Well, I shall persevere until the end of the study, I certainly have nothing no lose by doing so (pun intended!;) ), and I'm establishing better eating habits than those I had before we started: fewer nuts and carby treats, more veggies, more mono and omega oils. That's gotta be good for something!

[r.mines]

Day in Cycle: 1
Week: 4
Day: Fri. Sept 7
Today’s Program: Regular LC

Weight this morning: 138

Foods eaten:

3 c. black coffee
1 tbsp lemon in water
6 oz. beef
1/2 c. daikon, 1/2 c. green pepper, sauteed with beef
1/2 c. mushroom pate (shrooms, veg oil, cream cheese, pesto)
1 oz. pork rinds
4 oz. lamb chop
casserole made with eggplant dipped in egg and cream and fried, layered with parmesan cheese, hot peppers, and cilantro - about 2 cups :yum:
2 glasses red wine

Calories: 1758
Protein: 111 gm (a bit too high, I think)
% of protein: 26%
Fat: 115
% of fat: 60%
Carbohydrates: 36-10 fibre = 26
% of carbohydrates: 6%
Alcohol 19 gm (8%)

Activities: 30 min. walk

Thoughts: Love the new smilies, Wa'il!!!

[r.mines]

Day in Cycle: 2
Week: 4
Day: Sat. Sept 8
Today’s Program: Fat Fast

Weight this morning: 138

Foods eaten:

-3 c. black coffee
-omelette made with 2 egg yolks, 1 tbsp cream, filled with 1 tbsp cream cheese (yumacious)
-2 meals and one snack consisting of a total of: 1 avocado (4 oz), 1 c. lettuce, 1 tbsp each olive oil and mayo, 10 olives, 1 tbsp cream cheese
-1.5 oz macadamias

Calories: 1014
Protein: 15 gm
% of protein: 6%
Fat: 103
% of fat: 91%
Carbohydrates: 18-9=9
% of carbohydrates: 3%

Activities: went for a long, leisurely afternoon walk with a friend: 2-3 hours. Didn't make it to the gym (only went twice this week), but I'm feeling too relaxed to worry about it.

Thoughts: Really enjoyed relaxing in the sun with my friend today. We even shopped! (I hate shopping!) Bought new walking shoes (mine wore out during the bus strike) and a pair of lightweight binocs for birdwatching.

Had more energy on this Fat Fast day than I've felt during previous ones.

My friend says I'm looking thinner, but I'd like to see a drop in either the scale or the measuring tape, oh, well! Patience.....

[r.mines]

Day in Cycle: 3
Week: 4
Day: Sun. Sept 9
Today’s Program: Calorie Boost (aiming at 1781)

Weight this morning: 137

Foods eaten:

-2 c. black coffee
-2.5 sl. crisp bacon
-1 c. brocolli, dipped in 1 tbsp mayo
-5 oz. lamb chop
-1 1/2 c. zucchini
-2 tbsp mint chutney (mint, vinegar, hot green peppers, spices)
-2 tbsp. canola oil
-1 oz. pork rinds, dipped in 1 tbsp mayo and 1 tsp mustard
-1 oz. beef jerky (homemade, no sugar)
-4 largeish chicken wings, curried in 1 tbsp curry paste, with 1 c. shredded cabbage and 1/2 c. green beans

Calories: 1746
Protein: 104 gm
% of protein: 25%
Fat: 134 gm
% of fat: 71%
Carbohydrates: 26 (including 10 gm fibre)
% of carbohydrates: 4%

Activities: Two 1-hour walks in the SUNSHINE!!!!

Thoughts: I've been trying really hard to think THIN thoughts all day. I'm also trying to decide what to do when this Study is over. I'm not too happy with losing and gaining the same pound over and over again, and I'm not sure it's healthy.

For a while I wanted to continue the rotation diet, or some form of it, beyond the study, now I'm not so sure. At the moment, I'm thinking I'll go back to regular LC, though probably with a lot less dairy, more reliance on olive and nut oils, and trying to keep calories around 1500 per day (current body weight times 11).

[r.mines]

Day in Cycle: 4
Week: 4
Day: Mon. Sept 10
Today’s Program: Stillman

Weight this morning: 137

Foods eaten:

-2 c. black coffee
-3 oz. chicken breast
-omelette made with 4 tbsp Break-free, 1 oz. shrimps, 1 oz. extra- lean ham, 1/4 c. dry curd cottage cheese
-1/2 c. shredded lettuce
-snack: 2 oz. extra-lean ham
-1 c. homemade chicken stock with NO fat, 4 oz. chicken breast, 'noodles' made with two egg whites (bland and kinda yucky)
-casserole with 5 oz. halibut, 2 oz. shrimps, 4 tbsp Break-free, 1/4 c. dry curd cottage cheese, 2 tbsps Lyon sauce

Calories: 984
Protein: 178 gm
% of protein: 76%
Fat: 20 gm
% of fat: 20%
Carbohydrates: 10-1=9 gm
% of carbohydrates: 4%

Activities: One 1-hour walk; 1 1/4 hour workout

Thoughts: I am still thinking thin, but it's difficult tonight as I feel STUFFED after my HUGE 350-calorie dinner! I don't think I like eating all this protein and no veg, though oddly enough the low-fat part doesn't bother me (not for a day at a time, anyway). I wonder what a "Stillman+veg" tweak would be like? I can see eating about half the amount of protein with about 20 carbs worth of veggies, though maybe adding veg would make a person hungrier.

[r.mines]

Day in Cycle: 5
Week: 4
Day: Tues. Sept 11
Today’s Program: The Calorie Boost that Wasn't

Weight this morning: 137.5

Foods eaten:

-3 c. black coffee
-2 thick sl. bacon
-2 oz. salami wrapped around 1 c. zucchini slices
-2 salmon patties (just fresh ground salmon, egg, garlic, spices)
-2 c. shredded cabbage
-1/2 c. shrooms, sliced
-10 oz. (raw weight, incl. bones) pork ribs, done in 2 tbsp President's Choice low-cal sweet and sour sauce (1 carb/tbsp)

Calories: 1288
Protein: 89 gm
% of protein: 28%
Fat: 92 gm
% of fat: 66%
Carbohydrates: 27-9=18 gm
% of carbohydrates: 6%

Activities: Half-hour walk

Thoughts: At first I didn't feel like caring about what I was/wasn't eating, or even posting today, after hearing all the horrible news. I was working out at the university, and during the afternoon I was overhearing bits and pieces of radio news from the office next door, and it sounded bad enough that I didn't WANT to know - I knew I'd be too upset to work or face my students. Then I came home and checked the online news and it was even worse than I'd thought.

Well, habitual action is soothing, so for better or for worse, here's my entry for today.

[r.mines]

Day in Cycle: 6
Week: 4
Day: Wed. Sept 12
Today’s Program: Regular LC (Atkins)

Weight this morning: 137.5

Foods eaten:

-4 c. black coffee
-lemon in water
-2 thick sl. bacon
-8 oz. ribs (6 oz. w/o bone)
-2 c. brocolli, 1 c. bok choy, 1/2 c. shrooms
-2 tbsp LC sweet & sour sauce
-salad made with 1 c. steamed brocolli, 3 oz. shrimp, 1 tbsp each mayo and quark
-3 chicken wings, dipped in 2 tbsp Break-free (handy stuff!) and coated with crushed pork rinds and Parmesan
-1 c. wax beans with 1 tsp each butter and omega oil
-1 oz. macadamias
-dessert made with 1 tbsp each cream cheese, quark, cream, cocoa, and some Splenda

Calories: 1810
Protein: 108 gm
% of protein: 24%
Fat: 139 gm
% of fat: 71%
Carbohydrates: 37-14=23 gm
% of carbohydrates: 5%

Activities: 1 1/2 hour workout

Thoughts: Hmmm. Looks like I had my Calorie Boost today instead of yesterday. Amazing the difference a bit of dairy makes. I could have done without the macs, too. Stress/tired eating tonight; not enough sleep. Hope I do better tomorrow. WHAT I ate was OK; just too much of it. I like having lots and lots of veggies, though.

[r.mines]

Hi, all. I was away for the weekend, and didn't have time to post my last day's results. Will do when I have time....

[r.mines]

Day in Cycle: 7
Week: 4
Day: Thur. Sept 13
Today’s Program: Regular LC (Atkins)

Weight this morning: 138

Foods eaten:

-3 c. black coffee
-2 sl. bacon
-1/2 avocado w. 3 sl. salami
-1 c. brocolli with 3 oz. salmon; 1 tbsp. each mayo, quark
-1 oz. pumpkin seeds, 1/2 oz. pork rinds, 17 (exactly!) small olives
-8 oz. pork chop
-veggie casserole with 1 c. broccolli, 1/2 c. each green pepper, shrooms, 2 tbsp each Break-free, cream, 1/2 c. dry curd cottage cheese (using up leftovers!), 2 tbsp Parmesan
-1 oz. Brazils
-dessert with 2 tbsps each quark, cream cheese, cream, and some cocoa and Splenda

Calories: 2141
Protein: 144 gm
% of protein: 27%
Fat: 161 gm
% of fat: 68%
Carbohydrates: 42-15=27 gm
% of carbohydrates: 5%

Activities: 40 min. walk

Thoughts: Stress eating the last few days of the Study (and since, alas; it's now the 19th). No appreciable weight loss after the first 2-pound whoosh.

[tamarian]

Rachel, how about a measurements report?

Congrats on completing this project, and the inches I'm sure you've lost :)

Wa'il