Ideas with Chia...

OH NO - I'm back up on the bandwagon, gonna do a little preaching about CHIA.   If you're not using chia seeds already, you SHOULD BE.  Check out the info below and think about how you can incorporate chia into your everyday meals.  I scramble chia gel into eggs, mix into my smoothies and anything else it will mix into!  My husband has noticed the difference in energy in the mornings.


and absolutely NO side effects!

<-----Yes, this picture IS embarrassing, but I do it because I love you....


Chia seeds…yes, the same ones.  Yes, really - the same ones we used to smear on little clay sheep and Tweety Birds and such a waste!  Of course, if our mothers had caught us eating them we’d probably have gotten smacked. 

There, there now, I thought the exact same thing you’re thinking right now but once I tried them and got used to it I was hooked and you will be too.  They have SO many health benefits and are easy to use.  First and most important of all – their texture is similar to sesame seeds, crispy and chewable, not at all like the nasty blackberry seeds we all hate to get caught in our teeth.  And it has a mild taste so hopefully it shouldn’t really bother you. 

And, I’m here to tell you that you can believe the hype.  I put a heaping spoonful of chia gel in my morning smoothie or eggs and I can tell the difference in energy levels and fullness.  For a mid afternoon pick me up, I eat  a spoonful of solid coconut oil rolled in chia seeds and that’s a great combo to feel full and get energy. 

This is the article I read that turned me on to eating Chia - The Chia 'Cheat Sheet' and Ten Raw Chia Recipes

The following information is excerpts from the article BUT please click the link and read all about it, I just hit the highlights.

Why would you want to eat Chia?

Chia seeds are said to have:

*2 times the protein of any other seed or grain,

*5 times the calcium of milk, plus boron which is a trace mineral that helps transfer calcium into your bones,

*2 times the amount of potassium as bananas,

*3 times the reported antioxidant strength of blueberries

*3 times more iron than spinach

*copious amounts of omega-3 and omega-6, which are essential fatty acids

They are a complete source of protein, providing all the essential amino acids in an easily digestible form. They are also a fabulous source of soluble fibre. Like flax, chia is highly hydrophilic: the seeds absorb water and create a mucilaginous gel. They can hold 9-12 times their weight in water and they absorb it very rapidly - in under 10 minutes.

Which medical conditions can Chia help relieve or support?

Chia is reported to be beneficial for a vast range of issues, for example:

*weight loss/balance

*thyroid conditions

*hypoglycemia

*diabetes

*IBS

*celiac disease

*acid reflux

*lowering cholesterol

The Basic Gel

To make a basic chia gel, simply add 1/3 cup of seeds (2oz) to 2 cups of water. Stir the mixture well, to avoid clumping, then leave it in your fridge, in a sealed jar. This will yield around 17oz of chia gel. You can begin to eat the gel almost immediately if you like. Just 10 minutes is enough time for the gel to be formed. More of the nutrients will be easily accessible after a few hours however, so many people like to make up a batch like this and leave it in the fridge. It will stay good for about three weeks. Then you can just reach into the fridge and take out some of the ready-made gel whenever you need it. You might add it to smoothies, mix it with salad dressings, puddings or granola, or simply take it by the spoonful.  


Whole SeedsYou can also sprinkle the dry seeds onto salads or add them to granola mixes. You may also want to experiment with grinding them first in a coffee grinder, to make a 'chia flour' you can then add to smoothies, soups and so on.

Feed Your Face...

So, now that you're working the P10, you find yourself feeling great and looking fine!  We think and plan our healthy foods to nourish our bodies and balance our hormones.  And are you amazed at how great your skin looks!

When I'm feeling great, I like to pamper myself, but let's face it (pun intended) we can't always afford that sort of thing.  So here is a list of refreshing natural facials to feed your face (on the outside, that is) and there's nothing better than putting together a nice healthy facial treatment and then hopping into a nice warm bathtub to soak.  Unless you're married to Bubba, who always seems to want to run the vacuum while I'm TRYING to relax in the tub....I guess I should just be glad he vacuums?

So here are a few food facials from information I pulled together from the internet.  The only one I haven't tried yet is the Banana Mask but I think I'll try it tonight.  And, I can personally vouch that the Milk of Magnesia face mask is VERY effective and I highly recommend it.  

Avocado Face Mask

Mash 1/2 of a medium ripe avocado with a fork until creamy. Avocados naturally contain a deep penetrating vegetable oil that is perfect for dry skin care. Maybe the most important element of avocado is that it is a good source of potassium, which is known as the youth mineral, so whether you are eating avocados or making a face mask, they can help your skin maintain its healthy and beautiful glow.

Add 1 tbsp. of honey to the avocado mash. Honey has the ability to kill germs on the skin and can reduce swelling and inflammation, giving the skin a taught and youthful appearance.

Peel and slice two pieces of cucumber to place over your eyes. With natural gentle astringent properties, cucumber is the perfect addition to your avocado face mask, as it cleans, nourishes, hydrates and helps reduce circles underneath the eyes.

Wash your face gently with warm water and pat dry. Apply a thin layer of the avocado face mask to your face and neck. Place the cucumber slices over your eyes and relax. Allow the mask to set for at least 15 minutes before rinsing thoroughly with warm water, and again, patting dry.

Honey Facial

Use warm cloth to open pores, smear on honey (warm the honey slightly so it will spread easily), leave on 15 to 30 minutes, rinse off with warm water, and then use cold water to close pores. Use for 3 days in a row and then once a week.

Egg Whites

Beat one egg white until it is frothy. Spread it all over your face. Wait until it dries. Rinse it off.   Your face feels very clean and "tight" after this application.

Egg Yolk

The best homemade facial mask that I have used is a raw egg yolk with a little honey.  Just mix and apply to your face and neck until it dries and rinse with cool water. Egg yolks are high in vitamin A. The mask is very effective in healing blemishes.

Banana Mask Recipe

To make your own homemade banana mask you will need a ripe banana and a little bit of honey.

Take the ripe banana, peel the skin off and mash the pulp with a fork until you have turned it into a paste. Mix with the honey and apply it generously over your entire face, avoiding the eyes.

Relax for about 10 to 15 minutes. Rinse the mixture off with lukewarm water and you will feel the results.  The mask will nourish and firm your skin. This is a great way to prevent aging and sagging skin.

Face Mask for Acne

If your skin is prone to breaking out, this is a great face mask to help. As soon as you notice an onset of a blemish, apply a coat of Milk of Magnesia (original-unflavored) to your face and allow to dry.  Milk of Magnesia masks typically dry within ten minutes. Once the mask is dry, rinse your face well and pat skin dry.  Milk of Magnesia can be applied to the skin as often as once a day for acne treatment.  You can also let it remain on the skin in a very thin layer as a base for makeup and foundation. Only allow it to remain on the skin if you have very oily skin that isn't sensitive.

Help - I'm Stuck!



"Don't step on it...it makes you cry"



SPOILER ALERT:  Annoyingly perky pep talk will start in five seconds...

Lately, I’ve seen a lot of posts that start ‘help, I’m stuck….I’ve only lost XX pounds….’

Only…only….only…you’re LOSING WEIGHT!  That’s a miracle in itself.  I mean, did you ever think you'd be complaining about 'only' losing this many pounds?  What a great thing to be able to complain about! 

 

And yes, sometimes, the weight loss comes to a halt, and then you’re stuck.  And that’s normal. 

When you start a healthy eating program, you’re starting from scratch, at your very worst health-wise, so of course, the weight comes off pretty quickly, some of which was water weight, but still, it’s exciting.  And then, you keep eating right and taking care of yourself – Counting Up with P10 – and you feel great and life is fun again.  Eventually though, your body gets used to the new routine and it doesn’t respond the way it did at first. 



That doesn’t mean you’re doing it wrong!  It means you’re on the right track.  Your body is saying that it likes the new routine and is getting used to being healthy.  It wants to enjoy itself and take a break to get used to feeling good.  Your body’s not done yet, it’s just coasting for a bit. 

So don’t worry!  Keep eating right.  Try new things, maybe a veggie you’ve been avoiding, or an exercise routine that you thought might be too hard…but DON’T GIVE UP.  You’re still healthier, right?  You’re still feeling good?  Then RELAX, breathe and give yourself a break.  You are still going to lose weight but right now your body is taking a break – don’t beat yourself up….after all, did you gain all this weight in a few weeks?  NO – and you won’t lose it all in a few weeks.  Give yourself permission to enjoy where you are right now and just keep going and once your body has had time to get used to the new situation, it’ll kick back in again. 



I know I’m supposed to have all the answers (yeah right) but I’m in your shoes as well.  The past few months I’ve been on and off track so much it seems like I should wear four wheel drive workout shoes. 

So please, don’t get so focused on the weight loss (or lack thereof) that you give up or get too discouraged.  There really is no ‘miracle start up’ to bust through a plateau.  Some things that have worked for me are:

• Whey protein fasting for a few days;
• Relaxing and eating slightly off plan for a couple of days and then starting back up again;
• Staying on Stage 1 for a few weeks instead of just three…the book says three but every time I wander into Stage 2 I end up not doing too well, so I mainly stick with Stage 1.



Remember people, I’m just a regular person looking for answers just like you are.  I’m not a doctor or a professional and I don’t work for P10 so I’m just giving you my two cents worth.

It’s not just the weight loss – it’s the weight off your shoulders too – when you are able to do yard work, or jog, or keep up at amusement parks or go on a cruise and not gain weight – things you were not capable of doing before.

Success seems to be connected with action.  Successful people keep moving.  They make mistakes, but they don’t quit – Conrad Hilton

Don’t lose hope if you don’t lose weight continuously.  It’s STILL better than what you were doing before.  If it bothers you so much, stay off the scale for a week or so!

I hope my rant has helped you just a little bit, or a lot.  The only big problem I have with P10 is that we don’t get together each week and share stories and pass out stickers and go ‘squeeeee’ but there’s no reason we can’t do that here or on the Facebook pages. 

Take care and hang in there!  Say it with me Kelley!  YOU ARE WORTH IT!!



Turkey Burger Sliders, Grain Free

In my previous post "Gobble Gobble" I had said that "you could enjoy these burgers on Stages 1, 2 and 3, even though they do contain some bread crumbs – but I don’t think it’s enough to freak out about."

But what if you did want to freak out about it?  What if you wanted to have them without any bread crumbs?  I sat awake at night wondering how and if I'd failed you all with my cavalier assumption.  And so I decided to make them again without the bread crumbs to see how they'd turn out...they were gooooooood! 

I had tried using flax seed but that made them very crunchy and tough.  So I decided to try almond meal/flour and that worked well.  If you use coconut flour they'd be too sweet.

I typically serve these on greens and they are very good with hummus on top.  You could also make some grain free burger buns to put them on.

I saved the leftovers to have as sausage patties the next day for breakfast.  Just serve with a runny egg or mix into scrambled eggs.  You could even make a Flaxseed Wrap and have a great breakfast burrito.  If you decide to make a batch for breakfast especially, add some sage to it to get that sausage taste.

TIP - before I started mixing them, I coated my hands with coconut oil and that helped season the burgers and get my hands cleaned afterwards.....

Print this recipe:  Turkey Burger Sliders, Grain Free

Turkey Burgers

1 tablespoon extra-virgin olive oil

1 medium onion, finely chopped

1 lb ground turkey, I used Jennie-O

1/3 cup almond meal

2 eggs, beaten

Handful of fresh parsley or about 1 tablespoon of dried parsley

Pinch of salt or seasonings to taste

Extra-virgin olive oil for frying

In a skillet, heat olive oil over medium heat and add the onion and sauté until soft and golden.   

Put the turkey in a large bowl and add the almond meal, cooled onions, two beaten eggs, parsley and salt.  Coat your hands with coconut oil and mix the ingredients gently and completely – do not condense the mixture – use a very light touch.   If the mixture is really sticky, add a little more almond meal.

When ingredients are well mixed, shape them into 5 or 6 regular sized patties and cook in olive oil over medium heat until browned, about 5 minutes.  Turn the burgers and cover the pan, reduce the heat just a notch and continue to cook another 5 minutes.   This will steam them and keep them moist until the juices run clear.

To cook 10-12 slider sized patties, put about half of them in the pan and cook them in the same way but only about 2-3 minutes on each side.

Depending on the size of the patties, count these as 1-2 servings of protein and ½ serving of fat. 

Pinterest, Sharing and Support

Just a quick note to let you know that I've updated the blog a little bit.  Since the blog is mostly Stage 1, I've decided to concentrate most of my effort in that direction, because, let's face it...Stage 1 is the stage with the most questions! 

Now that doesn't mean I don't care about Stages 2 and 3; but anything okay for Stage 1 is okay for Stages 2 and 3 so really, you're not left out!

Also, I've added a new label 'grain-free' because that's important to me and probably to most of you. 

Oh, back to the subject matter - I'm on Pinterest but I'll be honest, I'm not too swoooft with it so please feel free to Pin It on any recipes that you think are good and share them with others.  I'm trying to figure out how to make a 'Pin It' button on this blog but it's a bit beyond me right now.

Bubba and Joley

And don't be strangers - feel free to comment or share your ideas as well.  I love hearing from people and I think we all do better if we have a support team to do this together, because it's not like we can all meet every Saturday morning, weigh in and then have a meeting and pass out stickers!!

And don't forget to join the blog's page on Facebook:  The Perfect 10 Diet Recipes

I'm so happy work with all of you and I enjoy our fellowship!  God bless!         

Joley H.






Pepperitas!!

The other night Bubba was trying to think of what to put in his lunch for the next day.  I hadn't made any bread he could use and he was tired of lettuce wraps.  He doesn't have a lot of time for lunch so he prefers to eat something easy and sandwich-like.


Well, lo and behold, I had a lightning flash and this cute little idea was born.  I'm sure someone else somewhere has already thought of it and done it but darnit - I'm proud of this right now and he really liked the idea and enjoyed his lunch.  

I couldn't think of a cute name so I'm calling them Pepperitas....

You'll need a bag of these - sweet mini peppers - they fit in the palm of your hand:

 And, whatever you prefer as a filling - here are some ideas to get you started....

- cream cheese and veggies
- slices of meat and cheese
- chicken salad
- tuna salad
- what else sounds good to you?

Slice off the top of the pepper and shake out the seeds, then fill with whatever you'd like.

We wrapped them in foil so the toppings wouldn't fall out and they made a great lunch - but you could make these into a snack or an appetizer.

What do you think?

These contain: cabbage and veggies; turkey, cheese and almonds; and chicken salad

Slow Cooker White Chili

This is an old WW standby and a really delicious 'white' chili on a cold day. 

This makes a LOT so portion some of it into freezer containers and freeze for another day.

Slow Cooker White Chili

8 servings (1 1/2 cups)

for the crockpot:

4 cups chicken broth

1 pound skinless boneless chicken breasts, cut into 1 inch pieces

2 (15oz)  cans Great Northern beans, drained and rinsed

2 med. zucchini diced

2 onions chopped

1 tbs. ground cumin

2 garlic cloves, minced

1 tsp. chili powder

for serving:

1 cup frozen corn kernels

1/2 cup sour cream

1/2 tsp. salt and pepper or to taste

Mix broth, chicken, beans, zucchini, onions, spices cook on high in slow cooker for 3 1/2 hours (or on low all day)

Stir in corn and sour cream, heat through, season with salt and pepper and serve.

Crockpot Roast Chicken

Many times you probably run screaming into the grocery store to pick up a rotisserie chicken just so you'll have something for dinner.  I hate the grocery store at dinner time because it's so crowded and everyone's fighting over those darn chickens. 

If you have a large crockpot, you can make your OWN chicken, no fuss, no fights and no extra weird things in the seasonings (have you read the labels on the store cooked chickens?  yeeeesh!) 

I love my crockpot, because it works all day cooking so I don't have to.  Right now, it's got chopped cauliflower and water cooking all day so when I get home all I have to do is drain and mash it up and I've got a crust started for Wheat Free Pizza.

Crockpot Roast Chicken

3-4 lb chicken

Olive oil

Seasoned salt or lemon pepper or garlic salt, etc.

Tin foil

Clean chicken inside and out. 

Rub with olive oil and sprinkle with seasonings.

Rub the inside of crockpot with olive oil – Do NOT put any water/liquid in the crockpot.

Roll up about 6 wads of tin foil into balls and put them in the bottom of the crockpot. 

(Give them a good drizzle of olive oil as well, it helps). 

The chicken is going to ‘sit’ on the tin foil balls to keep it out of the juices.

Put chicken back side down on top of the foil balls.

Cover and cook on HIGH for 4-6 hours. 

If you have to leave it in for 8 hours it will still be fine.  The chicken just falls off the bone.

Roasted Brussels Sprouts



Oh, and save those little leaves that fall off,
they get all dark and crispy and lovely...

 Yes, this is basically a retread of the Roasted Veggies recipe but I just want to highlight our often neglected, hated from childhood, innocently maligned guest star, Mr. B. Russell Sprout.

Once I found out the secret of making these taste good, there was no going back.  Now, Brussels sprouts in any way, shape or form are one of our favorite side dishes.

Did you know Brussels sprouts are tiny cabbages?  Isn't that cute? 

Oh wait yes, you want to know the secret, right?  The core, the butt end, whatever you like to call it, is bitter and needs to be removed before cooking.  I take each little sprout and chop off the butt end first, then chop the remainder in half before I roast them. 


Print this recipe:  Roasted Brussels Sprouts


Roasted Brussels Sprouts

Olive oil

Regular salt or kosher salt

3 or more cups of Brussels sprouts (cut off bottom core and then cut in half)

 

Preheat oven to 400.

Drizzle about 2 tablespoons olive oil on the baking sheet.  Then spread the sprouts out on the sheet and drizzle with another tablespoon of olive oil and sprinkle with salt or some other seasoning.  Use your hands or utensils to toss and mix it all together and then distribute it all evenly on the baking sheet.
(Or you could put it all in a ziploc and shake it around that way).

Roast for 15 to 20 minutes, flip the veggies over halfway through cooking.  Most of them will be brown and crispy when they are done. 

If you have something else in the oven that needs a lower temp, this recipe will still work, just cook the veggies longer...

1/2 cup of cooked vegetables = 1 serving

Pan Seared Chicken Breast

Have you always wondered why cooking chicken can sometimes be a 'hit or miss' - or is it just me?  Well, all those looooong hours of watching Food Network can glean you little bits and pieces of knowledge that can change the way you cook.  And then you wonder WHY? you didn't think of that yourself.  Or at least I do. 

TIP NO. 1 - bring meat to room temperature before you cook it in a pan.  When you throw them in the skillet straight from the fridge you spend most of the cooking time just warming them up, and then the outside is dry and the inside is still raw. 

TIP NO. 2 - pound the chicken breast to make it cook evenly.  Don't you hate when you get that skinny little end that's overcooked and the thick end that's a little undercooked?  I put the chicken breasts between two paper towels or foil ('cause you don't want juices flying everywhere...eeeuuuuwww) and then pound them to an even thickness with my rolling pin.  It doesn't have to be paper thin, just uniformly about the same thickness.

Print the recipe:  Pan Seared Chicken Breast

Pan Seared Chicken Breast

1 tablespoon unsalted butter
1-1/2 teaspoons olive oil
2 skinless, boneless chicken breast halves - pounded thin
salt and pepper to taste



Take chicken out of fridge and let the chill come off.

Melt butter and heat olive oil in a large skillet over medium heat.

Season chicken with salt and pepper, and add to the pan. Do not crowd the pan, leave room in between them.

Cook for about 5 minutes without moving the breasts. Then turn them over and cook for another 4 or 5 minutes on the other side.

Set aside, and keep warm. Let the chicken ‘rest’ for about 5 minutes before slicing.
 

Facebook Page!

Just a quick note to let y'all know that this blog is now a Facebook page and I'll also post the recipes daily on the FB page in case that's easier for you.  It's also easier to comment or ask questions on that page as well so please come on by and LIKE The Perfect 10 Diet Recipes Community Facebook Page.

Here's the link:  http://www.facebook.com/ThePerfect10DietRecipes

(please, please, like me!  I'll be your buddy......)

PS:  Ummm....yes you do need to have a Facebook page of your own in order to see this one. 

PPS:  I'd love to hear from you!

Banana Nice Cream

This is another recipe courtesy of the Whole Foods website.  If I've said it once, I'll say it again - check out their great recipes, many are P10 compatible or are easy enough to modify.





This was really good BUT remember folks, in the blender it’s a quick ZIP ZIP and done or else you’ll be SIP SIPPING this with a straw.  (Yep, once again - don't be like me!) It’s still good that way though, especially if you were one of those kids who stirred their ice cream into a liquid and slurped it anyway.  And it really satisfied my sweet tooth, even without chocolate.  But I bet you could add some really great things to this to get some great flavors. 

TIP:  I always keep frozen bananas in my freezer for just such an occasion as this.  They make any smoothie or treat thick, creamy and cold.  And this is great when the bananas are ripening faster than you can eat them.

Peel, then slice banana in half, then slice each half into small chunks, lay them out in groups of 1/2 banana on paper plates and put in freezer until they’re solid.  Then you can put them in baggies.

Print this recipe:  Banana Nice Cream

Banana Nice Cream

makes 2 servings

Easy as 1-2-3, this creamy, sweet and cool snack or dessert proves that added sugar and oil are not always necessary to satisfy your cravings. Keep some peeled bananas in your freezer so they'll be ready when you are.

2 bananas, sliced and frozen

1 cup unsweetened almond milk

2 tablespoons smooth almond butter or peanut butter

Put milk, almond butter and bananas into a blender (in that order-liquids always go first).

Purée, turning off the motor and stirring the mixture two or three times, until smooth and creamy.  Don't overblend or you'll get a smoothie instead of ice cream.

Pour into two bowls and serve.

Whey Protein Semi-Fasting – the deets

There are still many questions after reading the original Whey Protein Fasting post so I thought I’d put a little more detail behind it, after all, I can read my own mind, why can’t you? 

Richard loves you and thinks you're worth it!
Hey!  Gotta love Richard!

FIRST of all – the CYA – I’m not a doctor, a nutritionist or even very cute.  I’m just sharing what I did.  We are all grown and capable of deciding for ourselves what works and what doesn’t. 

Okay, now let’s get down to the details.  I’m going to go over my first fast and then my second fast and then give you a boring breakdown of the anatomy of a smoothie.  Then you can have some ideas to work with.  AND I can do this because I keep a food journal (nudge nudge wink wink).  Don't wig over the extreme detail.

My first whey protein semi-fast was the inspiration to start this blog, because I wanted us to be able to share in our journeys.

(RMPP = Bob’s Red Mill Whey Protein Powder)

First Whey Protein Semi-Fast – February 7-9

Day 1 –

wrote down starting weight

6:15 am –12 oz water and 1/2 cup RMPP; along with a side of greens and nori and lemon

12:15 pm – 20 minute walk

1:30 pm – 12 oz water, 1/2 cup RMPP, 1 1/2 tbsp cocoa powder, 1 truvia packet; along with a bowl of greens, olive oil and lemon

6:15 pm – 12 oz coconut water, 1/2 cup RMPP, 1 tsp vanilla extract, 1 truvia packet; along with a plate of roasted asparagus

(see, I’m getting smart and adding some flavor – it really helps.  But the greens for breakfast were gross)  I slept 7.5 hours this night, and slept really well

Day 2 –

Down 1.6 lbs since yesterday

6:15 am – 20 minute walk

6:45 am – 12 oz coconut water, 1/2 cup RMPP, 1 1/2 tbsp cocoa powder, 2 tsp agave, 1/2 cup coffee and 2 tsp fiber powder; (didn’t have greens)

12:15 pm – 12 oz coconut water, 1/2 cup RMPP, 1/2 cup decaf coffee, 1 1/2 tbsp cocoa powder, 2 truvia packets; along with a large bowl of greens with olive oil and lemon.

7:15 pm (yep, you’re reading that right) – 8 oz coconut water, 4 oz almond milk, 1/2 cup RMPP, 1 1/2 tbsp cocoa powder, 2 tsp agave, and 2 tsp fiber powder; along with salad greens and roasted asparagus

8:30 pm – 20 minutes of Wii Fit yoga

Again, I slept 7.5 hours this night, and slept really well.  Skipped exercise the next morning ‘cause I was too warm and comfy to get up.

Day 3 –

Down 0.8 lbs from yesterday; down 2.4 lbs total for the fast

6:45 am – 8 oz coconut water, 4 oz coffee, 1/2 cup RMPP, 1 1/2 tbsp cocoa powder, 2 tsp agave, 1 tbsp fiber powder

12:45 pm – 12 oz coconut water, 4 oz decaf, 1/2 cup RMPP, 1 1/2 tbsp cocoa powder, 2 truvia packets, 1 tbsp fiber powder; along with a bowl of greens with olive oil and lemon

6:15 pm – 8 oz coconut water, 4 oz almond milk, 1/2 cup RMPP, 1 1/2 tbsp cocoa powder, 2 truvia packets, and 2 tsp fiber powder

Yep, we're going old school today with
the pics - remember this one?

Day 4 – broke my fast by eating a big breakfast, a hearty lunch and a ‘oh dear Lord what was I thinking’ dinner.  DON’T DO THAT.  I might as well have shot myself in the foot.  Celebrate your weight loss and eat lightly and wait to be hungry.

Notes – The info I posted before said not to exercise because you might feel weak but to be honest, I had a lot of energy and I should have taken advantage of it by listening to my body and exercising.  I also spent a lot of time in the bathroom but I think it was very beneficial.  The greens were the turning point to helping detoxify.  I think our bodies like the protein and use that fuel to keep going and use the greens to help move the mail.

Second Whey Protein Semi-Fast – April 24-26

I did this one a little differently, you’ll see more interesting items in the smoothies now….

Day 1 –

wrote down starting weight

5:15 pm – 45 minute walk

6:15 am –8 oz almond milk, 1/4 cup half & half, 1/4 cup RMPP, 1 1/2 tbsp cocoa powder, 2 truvia packets, 2 tsp fiber powder, 2 tbsp chia gel and 2 tbsp coconut oil; no greens

12:30 pm – 8 oz almond milk, 2 tbsp almond butter, 1/4 cup RMPP, 1 1/2 tbsp cocoa powder, 2 truvia packets, 2 tsp fiber powder, 2 tbsp chia gel and 2 tbsp coconut oil; no greens

6:30 pm – 8 oz almond milk, 4 oz coconut milk, 2 tbsp almond butter, 1/4 cup RMPP, 1 1/2 tbsp cocoa powder, 2 truvia packets, 2 tsp fiber powder, 2 tbsp chia gel and 2 tbsp coconut oil – added 1/2 an avocado and about 1 1/2 cups of spinach leaves to the smoothie!

I had great energy all day.  Got to bed late but slept really well.

Day 2 –

Down 1.4 lbs since yesterday

6:00 am –8 oz almond milk, 2 tbsp almond butter, 1/2 banana, 1/4 cup RMPP, 1 1/2 tbsp cocoa powder, 2 truvia packets, 2 tsp fiber powder, 2 tbsp chia gel and 2 tbsp coconut oil; no greens

Okay, so this turns out to be Administrative Professionals Day and they want to treat me to lunch – so I decide that would be fine…

12:30 pm – sashimi salad – a large bowl of greens and avocado with slices of raw fish, no dressing – so I was having the greens and protein, just not in liquid form…now check out the rest of the day….

Worked with continuous focus and energy until 8:30 pm.  Was not hungry at all and didn’t eat dinner, tummy growled a little at bedtime but nothing major.

Again, I had great energy all day.  Got to bed late but slept really well.

Day 3 –

Down 2 lbs from yesterday; down 3.4 lbs total for the fast and FINALLY FINALLY FINALLY past the darn plateau I’ve been on for a month…why didn’t I do this sooner?

6:30 am –8 oz almond milk, 1/4 cup RMPP, 1 1/2 tbsp cocoa powder, 2 truvia packets, 2 tsp fiber powder, 2 tbsp chia gel and 2 tbsp coconut oil; along with 1/2 of an avocado

10:30 am – a large spoonful of coconut oil

12:30 pm - 8 oz almond milk, 2 tbsp half & half, 1/4 cup RMPP, 1 1/2 tbsp cocoa powder, 2 truvia packets, 2 tsp fiber powder, 2 tbsp chia gel and 2 tbsp coconut oil

6:30 pm - I'm actually writing this around 2:30 in the afternoon so I haven't had dinner yet but since I want to use my Target gift card to go buy new clothes tonight I'll have the same thing I had for breakfast.

Day 4 - hold me accountable, I'm gonna go slow and easy, eat lightly and not gorge....

Day 5 - our 5th wedding anniversary, we're going on a picnic (which I'll pack light and healthy) and then to a steak dinner that night....

Breakdown of a Whey Protein Fast smoothie -

As you can see, there's a pattern:  liquid, protein, fats, flavorings, and boosters.  If you don't use enough protein and fats you'll miss them.  If these are the only things you're gonna have for 3 days you need to make sure they're balanced.

Remember to always put the liquids in first and then add the other items!

Liquid - at least a total of 12 oz of any combination of water, coconut water, almond milk, maybe a little coffee, coconut milk, whatever you have available.  If you know coconut water is good for you but really can't stand the taste now is the time to add it in, so you can get the benefits without being able to taste it.  :o

Protein - 1/4 to 1/2 cup of whey protein powder; you could add 1/4 cup Greek yogurt or one or two raw eggs if that's the way you roll.

Fats - this is important, this is what will make you feel full and give you fuel.  Any of the following are good - 2 tbsp almond butter; 2 tbsp half and half or heavy whipping cream; 1/2 an avocado, or 2 tbsp coconut oil

*TIP* zap the coconut oil in the micro, then pour into the smoothie while it's blending

Flavorings - this makes the smoothie go down a little easier, but this is where you can hurt your progress.  If you put all kinds of fruits and sweeteners and goodies in it, it will taste great but not do much to help your fasting.  So go easy on truvia, stevia, agave, fruits, etc.  Try to lean towards cocoa powder, cinnamon, vanilla extract.

Boosters - these items are not necessary but can help give you a little oomph for your day.  If I know I'm not going to get enough greens then I'll add 2 tsp of this fiber powder; as you can see, I'm also now adding 2 tbsp chia gel and that is very worth it as well.  I highly recommend you boost yourself EVERY DAY with some chia gel in your diet.

I've read about how some people put baby spinach or greens in their smoothies and they were right, you get an extra boost and you can't really taste it.  Make sure you add them in last after everything else is mixed and while the blender is still going.  And also add extra liquid while it's blending because it'll thicken up quickly.

So I hope you're not rolling your eyes and screaming 'enough already' but hopefully have a better grasp on how this works.  As for me, having done it twice, I think next time I'll bump up the protein powder back to 1/2 cup, keep adding the chia gel and then blend greens in for breakfast and eat them alongside for lunch and dinner because the greens really do help a lot. 

Take care and see if this will help you get over a hump and onto a fast track.  Let me know how you do.