I’m going to take a break from my protein shakes for awhile J  But other than that I’m not too tired of my foods actually.  I plan to keep dairy to a minimum- I’ve just noticed less bloating, and more….regularity.  I also really want to keep the volume of vegetables I’m eating up.   

My campers did a really great job too!  I was very disappointed in the drop-out rate this time around, and the lack of interaction.  Those two factors seem to go hand in hand.  Next time we do this, I’m going to be sure to encourage more interaction between the campers who are participating. 

Daily Food Journal
Breakfast: Breakfast Burrito
2 Chicken breakfast sausage, 1 Heart Healthy Taco Size Tortilla, ½ tomato, 1 Tbsp light sour cream, 2tbsp salsa, cilantro, 3 egg whites,

Lunch: Shrimp Stir Fry
20 Shrimp, 2cups, Broccoli, 10 Snap Pea’s, 2 tbsp soy sauce

Dinner: Chevy’s – CHEAT MEAL
Chevy’s Fajitas, and 3 Margaritas

Snack 1: 4oz Tuna Salad
4oz Tuna, 2Tbsp Mustard, 1 Pickle, ½ tomato, chopped onion

Snack 2: Chocolate Mint Protein Shake
2 Scoops Designer Whey, 6oz Almond Milk

Daily Totals: I don’t even want to know….it was good too!

 ~MDM

 It’s also very encouraging to see all the great results my clients have gotten.  One of my clients has thinned out so much in the face she looks like a new women, another’s abs are flatter then ever, and still another looks like she’s literally shrunk all over.  I’m so proud of everyone!!

I had more people drop out than normal, which always is upsetting for me, but I’m trying to focus on all the people who were successful.

I’ve been trying to put together what makes for a more or less successful diet.  For me, it really depends on what’s going on around me.  The negative I have in my life, the harder it is for me to stay on track with my eating.  The solution?  GET RID OF ALL THE NEGATIVE….okay that may be a little unrealistic.  But there are some negatives that I could remove, and others that I could minimize.  It’s all about taking that first step, and concentrating on my goals.

This cleanse has been a really positive experience for me.  Surprisingly enough that clear mind and increase in focus has really help me realize what I need to do stay on track.

Daily Food Journal
Breakfast: Breakfast Scramble and Blueberries

2 Chicken breakfast sausage, 1c mushrooms, 4 egg whites, 1/2c blueberries

Lunch: Chicken Stir Fry WITH BROWN RICE
6oz Chicken Breast, 2cups, Broccoli, 10 Snap Pea’s, 1/4c brown rice

Dinner: Quinoa, 6oz Talpia, Broccoli

1/4c Quinoa, 6oz Talpia, 2c broccoli, 2tbsp Soy Sauce

Snack 1: Turkey Tomato Roll Ups
8 slices turkey breast, 1 tomato

Snack 2: Vanilla Protein Shake
2 Scoops Designer Whey, 6oz Almond Milk

Daily Totals: 1565cal/40g fat

I’ve had injury after injury lately, so my work-outs haven’t been as intense as normal.  I’m actually glad because once my current injury heals; my metabolism will get a kick-start from the increase in the intensity. 

I really wanted to add fruit back in first, but instead I chose whole grains to prevent a sugar over load.  Today I added strawberries and brown rice back in…all I can say is mmmmmm. 

Daily Food Journal
Breakfast: Breakfast Scramble and STRAWBERRIES

2 Chicken breakfast sausage, 1c mushrooms, 4 egg whites, 1/2c strawberries

Lunch: Chicken Stir Fry
6oz Chicken Breast, 2cups, Broccoli, 10 Snap Pea’s

Dinner: Shrimp Stir Fry

1/2c Brown Rice, 20 Shrimp, 1/2c broccoli, 20 Snap Pea’s, 2tbsp Soy Sauce

Snack 1: Turkey Tomato Roll Ups
8 slices turkey breast, 1 tomato

Snack 2: Vanilla Protein Shake
2 Scoops Designer Whey, 6oz Almond Milk

Daily Totals: 1400cal/36g fat

Okay I may be a little delusional, but I swear trader joe’s turkey bacon taste’s like holiday ham!!  I took a break from eggs, and then had them boiled instead of scrambled- and they were tasty!!

Tuesday is basically Wednesday, which is ½ through the week, and almost Thursday…and then before I know it it’s Friday, and we all know the weekends fly by SOOO I’m on track, and excited to finish strong!! 

It’s nice to be done with the cravings, but I still can’t wait for my regular meal plans back!  Greek yogurt…granola….apples…..sandwiches…mmmm….

In the mean time I’ve been stir frying anything…any meat +any veggie combination+1 tbsp soy sauce + olive oil spray= breakfast, lunch, or dinner! 

Daily Food Log:

Breakfast:  6oz almond milk, 2 tbsp fiber sure, 2 tsp cinnamon, and 2 scoop designer whey

Lunch: 2 Trader Joe’s Garlic and Herb Sausages, 20 snap pea pods, 2 tbsp soy sauce

Dinner: 6oz chicken breast, 3 cups romaine lettuce, 1 tomato, ¼ cup salsa

Snack 1: 2 tbsp almond butter, and 4 celery stalks

Snack 2: 2 tbsp sun flower seeds

Snack 3: 6 slices turkey bacon, 2 boiled egg whites, and 1 tomato

Daily Totals: 1385 calories, 63g fat, 96 ounces water

Eating five 300 calorie meals really works better for me, I’m going to try that route tomorrow!
~MDM

I have been pretty low energy today, but that may be from an overall lack of calories.  I tell my client between 1200-1500calories for women and 1800-2500calories for men per day, 1200/1800 calories being the bare minimum.  I know the dangers of eating too few calories, low energy, slowed metabolism, muscle loss, etc…I am a lot more active that most in my day-to-day life, plus I’m also younger meaning my metabolism naturally is faster (don’t worry not much faster).  I’ve been making my min 1200 also, but I’m going to try to get up to 1400 or 1500 these next few days and see if my energy picks up. 200-300 calories may not seem like much, but over a week that’s 1400-2100calories.  I’m loosing a whole days worth of calories (which is energy), protein, and nutrients.  I’ve also been craving fat (nuts mainly) which can also be a sign of too few calories.

I’m actually glad I started this! (I’ll be more glad when I finish it) The foods I’ve cut out sound good still, but I’m not craving any sugar packed, highly processed foods.  I am actually really into all my veggies.  I’ve been trying to cook them different ways, and add different spices to keep myself from getting board.  Seasoned Rice Vinegar, Lemon, Olive oil, sea sale and garlic have been my favorites.  I’ve all been marinating my veggies in fresh garlic and just a little soy sauce and that’s been pretty tasty!  The trick is not to put too much liquid in with the veggies- that makes them soggy.

For the first week I was using my George Foreman for just about everything.  By day three or four the smell that the grill makes was making me a little nauseous.  I’ve since then started grilling my food on the stove.  It takes about 7-10min longer, but tastes MUCH better.  I can’t believe the difference.   I’ve been trying to remember the name of a special pan a fellow fitness buff told me about for the longest time.  Last night it came to me out of no where!  The WOK, I’m going to buy one soon and test it out!

FOOD LOG:

MEAL             FOOD

Breakfast: Protein Shake- 6oz Almond Milk, 1 scoop Designer Whey, 1 tsp peppermint extract

Lunch: Shrimp and Chicken Stir Fry- 1 Cup Trader Joe’s Stir Fry, 10pods Sweet/Snap Pods, 1 cup Mushrooms, 10 large Shrimp, 4 oz Chicken Breast

Dinner: Turkey Burger wrapped in lettuce- 7oz Lean Ground Turkey, Romaine Lettuce 1 leaf, 3 slice Red Ripe Tomatoes, 1 tbsp chopped Onion, 1tbsp Chaka’s BBQ Sauce, 1 Tbsp mustard

Snack: Turkey Stir Fry- 5.5 oz lean Ground turkey, 20 pods Sweet/Snap Pods, 1 cup Mushrooms, 2 tbsp Soy Sauce,

Snack 2: 1 Tbsp Sunflower Seeds, 3 celery stalks, 1 tbsp Almond Butter,

Snack 3: 1 tbsp Almond Butter, 4celery stalks, 3 tsp cinnamon
Daily Totals :  1294/ 55g fat/ 100 ounces of H2O

If you’re doing the cleanse and are not feeling so great yet, remember when you started, and how many cheats you’ve had.  If you started after I did, you may have a few more days of low energy.  Also, if you have cheated, that will extend the amount of time you have your cravings.  Either way stay strong!  You’re almost there.  It’s worth it, I promise!

~maddog

Wow!  What a good day today.  It’s already the end of week one, I stayed in again last night, and I’m feeling pretty great.  I had a really good work-out, but strained my quad.  I warmed up and stretched, but I do remember the point where my muscles said stop, and my pride said no.  Now I’m wishing I would have listened.

Well I’m about to start week 2, and I would like to do better that week 1!! I need to concentrate on my work-outs.  I need to make sure that I’m giving my 110% each time, that also means stopping before injury.  Now I won’t be able to push my legs to their full potential all week, but I’m in need of a heavy cardio week anyway.  I also want to work on in taking more calories.  1200 is the bare bare minimum, and I really should eat 1500calories each day.

I am actually enjoying the tastes and smells of a lot of different veggies.  I’ve been seeing those dominos pasta bread bowls what feels like every other commercial.  At first they looked really nasty, but after a week of carb deprivation they’re looking pretty tasty.  Just out of curiosity I went onto the website to take a look at the nutritional facts.  Between 670-730cal and 24-28 g of fat.  Not to bad for a cheat meal I thought.  Until I double checked the serving size….I should have known….2 serving per bowl.  That means 1340-1460calories and 48-56g of fat, that’s an entire day’s calories and two days of day for an average woman!  Needless to say, those bowls aren’t looking so appealing anymore……

Luckily enough for me, since I work from home these days I’m used to the freedom- but I still feel like I can relax on the weekends.  We had a great camp today, and that always helps me stay pumped.

I’m actually feeling pretty good today!  I feel like the nutrition is getting much much easier.  I’m finally starting to crave good foods!  This is one of the reasons I really encourage people to do the cleanse.  We get so spoiled with our day to day diets.  I was getting so sick of my apple, triscutts, and cottage cheese snack everyday.  Now I would pay good money to get my apple, triscutts, and cottage cheese and I vow to appreciate it each day when I get it back!!

I also really enjoyed the frozen protein shake.  I think it will be creamier with milk.  There are two tricks to making these: #1 Don’t freeze it for two long- or you end up with a protein shake ice cube.  I froze it overnight and then left in the fridge while I was at the gym (about 2 hours) #2 add mint extract.   The mint is a very powerful taste, and really gives the mind a refreshing flash back to a time when you could eat real chocolate mint ice cream!

I can’t believe I’m already at the ½ way point!  (btw I lost 3.5lbs this week!)

Daily Food Log:

Breakfast: Protein Shake

8oz almond milk, 2 scoop designer whey, 3 tsp cinnamon

Lunch: Chicken and broccoli

6oz chicken, 1 tbsp soy sauce, 2 cups broccoli

Dinner: Cleanse Friendly Turkey Taco Salad
5.5oz ground turkey, 3 cups romaine lettuce, 1 tomato, 4 tbsp salsa, 2 tbsp onion

Snack: Tomato Turkey Wraps

1 Tomato, 4 slices turkey

Snack 2: Sunflower Seeds, and celery with almond butter

1oz sunflower seeds, 1 tbsp almond butter, and 3 celery stalks

Daily Totals: 1222 calories/ 42g fat/ 96 ounces H2O

Now this may not seem like rocket science, but I’m starting to see that the more challenging my day is, the more challenging this diet becomes. 

I caught myself really really hating my choice to do this cleanse.  I felt like I was taking a BIG step backwards, and that doesn’t typically happen.  At the point where I was considering a cheat, I took a second to think about what outside factors may have contributed to my change in heart.

It didn’t surprise me to see a lot of negativity and stress around me.  After I realized what was really upsetting me, it was a lot easier to stick to my eating plan.      

I’m really shocked at how long these cravings are lasting.  I guess that’s a demonstrated just sloppy I had gotten.  Looking back, I think I was just eating vegetables with dinner.  Pretty typical American….which is probably why we have so many health problems!

One thing I plan to keep from this cleanse is vegetables with every meal.  I can’t wait to add fruit back in.

The turkey taco salad was a really good meal.  A lot of salsa and a little imagination do wonders!!   I think I may try another one of those soon.

By the end of the day, I am back on track! 

Daily Food Log:

Breakfast: Turkey Burger with a side of grilled broccoli
6oz Turkey, 2 cups broccoli, 1 tbsp soy sauce

Lunch: Shrimp Stir Fry
15 Shrimp, 2 cups broccoli, 1 cup mushroom, 2 celery stalks

Dinner: Chicken and grilled snap peas
6oz chicken, 1 tbsp soy sauce, and 10 snap pea pods

Snack: Protein Shake
4oz almond milk, 1 scoop designer whey, ½ tbsp almond butter

Snack 2: Celery with almond butter and cinnamon, and sunflower seeds
3 Celery Stalks, 2 Tbsp Almond Butter, 1 tbsp sunflower seeds

Daily Totals: 1144calories/ 66g fat/ 96 ounces H2O

I know it’s only day 4, but it does feel like forever.  The weekends go by in a blink of an eye, so I just have one more day this week!

I’m not a big candy eater, and even less of a chocolate eater.  I saw a commercial for the new dark chocolate reese’s peanut butter cup, and about started salivating.  It’s funny how much more desirable things become when you can’t have them.

I don’t really want a reese’s peanut butter cup, I want what it represents.  I know that if I ate it, it may make me feel better for a short while, but will leave me feeling worse than when I started.

I’m finally getting in my green!!  I’m actually starting to enjoy all the vegetables.  Today I ate a whole tomato with breakfast, and a whole cucumber with lunch.  I didn’t even need dressing with my snap pea’s.  I enjoyed the taste.  I know that sounds weird, but that’s part of what I love about this cleanse.  It almost feels like your senses are enhanced, eventually. Don’t get me wrong, anytime someone says pizza I go in a homer-Simpson like trance and have to catch myself before I drool….but I’m starting to really enjoy eating so clean, and drinking so much water.

Daily Food Journal:
Breakfast: Chicken breakfast sausage scramble, with a side of spinach and turkey bacon
3 Egg Whites, 2 Chicken Breakfast Sausage, 1tbsp salsa, and 3/4cup cook spinach with 1 turkey bacon

Lunch: Turkey Taco Salad
5.5oz Ground Extra Lean Turkey(grilled in taco seasoning), 1 cup cherry tomatoes, 3cups romaine lettuce, 2tbsp salsa 

Dinner: Shrimp and Chicken Stir Fry
4oz chicken, 10 shrimp, 3cups trader joe’s stir fry, 1/2 cup mushrooms

Snack 1: Protein Shake
4oz almond milk, 1 scoop protein powder

Snack 2: 1 oz Sunflower seeds

Daily Totals: 1,168calories/ 54g fat/ 96 Ounces of H20

I will admit I’ve gone a little over board on the sunflower seeds, but my daily fat intake hasn’t been over.  I’ll just need to remember to be watchful when I have higher fat meats (like salon or Turbot).

My energy hasn’t been too low, and I’ve been getting in more water and chomping down on the greens.  I’m still not feeling great, and I know the best energy surge it yet to come!

I’ve been doing lower intensity, consistent exercises (instead of high intensity intervals) to compensate for my low carbohydrate level.  I have a really hard workout planned for tomorrow, and I know my metabolism is going to need for than 1200 calories.  It’s going to be a challenge to force more food down.  I’m going to ad ½ a portion to one of my shakes, and 2 extra ounces of protein to my post-workout lunch.

I’m really excited to try a Cleanse Turkey Taco Salad that Belinda suggested today at camp.  Ground Turkey, Taco Seasoning (with no added sugar), lettuce, tomato, salsa, etc…

I’ve also just put 6oz of almond milk, 1 scoop of chocolate protein powder, and 1 tsp of peppermint in the freezer to try to make a cleanse friendly ice cream/frosty…..I’ll let you know how it turns out!

Breakfast: 3 Slices Turkey Bacon, Protein Shake with Almond milk, 1 Tbsp Sunflower Seeds, and 1 Tomato               
(273cal./10fat) 

 Lunch: 5.5 Ounce Chicken Salad ( cucumber, romaine lettuce, cherry tomato, yellow tomatoes, snap peas) with lemon juice, garlic powder, pepper, and sea salt.                             
(230cal/3g fat) 

Dinner: Shrimp Stir Fry: 6oz Shrimp , cooked, 3Cups Trader Joe’s cabbage stir fry, broccoli, snap pea’s, and 1tbsp sunflower seeds)
(333cal/6g fat) 

Snack: 2 tbsp Sunflower Seeds
(89cal/8g fat)

 Snack 2: Turkey Burger-4oz Turkey Breast, 1 tbsp onion, 1 tbsp mustard, 1/2c mushrooms, and 2 Tbsp sunflower seeds
(258cal/15g fat)

Daily Total 1,182calories/42g fat

                                             Week One is ½ over that quick!!!!

~Maddog