I'm switching!

I decided to switch to WP because it has its own android app.  I can easily blog anywhere, anytime!  I'll just sort out the kinks and transfer my old posts to the new blog. :)

Today's small successes

Cycle 1 Day 1.  The veggies I ate for lunch are from last night's pork sinigang.  It is difficult to meet the 1200 calorie requirement in this diet so I try to eat more fish and fruits. Yum!  :)

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Exercise Routines Galore!

I would also like to share with you my favorite workout app, the Workout Trainer.  This is available in the Android market, I am not sure if it is also found in iTunes.

Before you go to the list of exercises, the app will ask you to choose a trainer.  You can choose the free trainers, although the voice is a bit robotic.  Then you can choose an exercise you want depending on the intensity and time.  The trainer will guide you through the workout and will instruct you when to rest or to do the next set.  I tried the Drop and Give Me 20 workout and my glutes and hamstrings hurt a bit the next day.  It did feel good!  This is great for working out at home.

Check out Workout Trainer on the Android Market 

https://market.android.com/details?id=com.skimble.workouts

Tracking your calories using your iPhone or Android mobile phone

There are lots of food tracker apps in iTunes or Android market, but the Sparkpeople Diet and Calorie tracker is my favorite.  It can:

• track the calories, carbs, protein and fat you eat.  I focus on the calories and limit it from 1,200 to 1,500 calories per day.  You can also add your own food if you know its nutritional value.
• log the exercises you have done for the day.  It also gives you a list of suggested exercises and how much calories can be burned in each exercise. 
• track your weight loss or gain
• lead you to its awesome website that can suggest a lot of tips on weight loss.  They also have a lot of support groups who motivate their members in achieving their goal.

And it's FREE! Check out Diet & Calorie Tracker on the Android Market:
https://market.android.com/details?id=com.sparkpeople.app

Meal Plan for Cycle 1 Week 1

I am trying to get into the habit of planning my food ahead.  My meal plan focuses on breakfast, snacks and lunch because for dinner I eat whatever will be cooked at home.  I eat my breakfast at home and pack my lunch to the office.  When I did this diet for the first time, I saved a lot because I no longer eat out.  In Singapore (where I am currently working), you can buy your lunch from the hawker but sometimes good food does not come cheap.  When you cook your own food, you can be sure that you are eating clean.

Here is the meal plan for the week.  Start your day by drinking warm water with 1 tablespoon of lemon juice to cleanse your stomach.  I am using apple cider vinegar now instead of lemon juice because I wasted a lot of lemons last time.  Apparently sliced lemons cannot be kept too long even in the fridge.  Limit your probiotic food and fruits to 2 servings each.  Drink green tea before or after every meal.  Limit your calories to 1,200 to 1,500 a day if you are not active.  (I'll tell you how I track the calories on my next post.)

Accelerate Sample Meal Plan for Week 1

Breakfast

Protein or probiotic serving:

•  2 hard boiled eggs or
•  4 scrambled white eggs (you can add red bell pepper and broccoli for a nice frittata) or
• 1 serving of 135 ml low fat yogurt (the non fat yogurt has lots of sugar) or
• 1 beancurd (order one with less sugar) or
• 1 serving of Greek yogurt

Fruit serving: (should be the low-sugar kind)

• 1 apple or
• 10 pieces red grapes or
• 1 pear or
• 1 grapefruit or
• 1 orange

1 cup of green tea (I usually steep 2 bags per cup.  I don’t like the taste but since I believe in its effectiveness in improving the metabolism, I drink it all in only a few gulps.)

Lunch

Protein or probiotic serving:

• Yogurt and spice marinated grilled chicken or
• Chicken Tocino (without the skin) or
• Grilled salmon or
• Scrambled egg with Tuna or
• 1 serving of 135 ml low fat yogurt

Cleansing vegetables:

• Steamed vegetables: Asparagus, broccoli, cabbage, carrots, pechay, bok choi and other green leafy veggies

1 cup of green tea

Dinner

Protein serving:

  (I don’t plan for this but I make sure I eat chicken or fish only.  One serving is as big as the palm of your hand.)

Cleansing vegetables:

• Steamed or stir fried vegetables

1 cup of green tea (Sometimes I add a bag of Kankunis for easier, you know, detoxing. :) )

Snacks

2nd fruit serving:

·        See above list of fruits.

2nd probiotic serving:

• 1 serving of yogurt (Greek or fruit flavoured, low fat) or
• 1 serving of Yakult or
• 1 serving of yogurt drink or
• 1 serving of reduced salt miso soup

1 cup of green tea

Other

Fat serving:

·        This is already included in your stir fried vegetables.  You can also get this from avocado (1/4 slice of the medium sized fruit) or olive oil.

You can use condiments like salsa, light soy sauce, ketchup and others in moderation.

Looks easy, right?  Let me know what you think about this meal plan. :)

The 17 Day Diet, The Second Time Around

I am really not a fan of diets because I love cooking and eating.  But now that I joined a Biggest Loser contest along with my hubby and friends, I must put more effort in dieting and exercising.  I have tried South Beach diet, but all those salads make me gag and the recipes are expensive.  When I briefly tried the 17 day diet a few months ago, I lost 2 kilos in 2 weeks!  Unfortunately, I never made it through the next 3 cycles because I missed bread and pastries, especially  when I am stressed at the office. Fortunately I did not gain back the 2 kilos because I still limit my rice intake.

If you are interested to know more about this diet, check out this book by Dr. Mike Moreno:
The 17 Day Diet: A Doctor's Plan Designed for Rapid Results

I decided to do it again so that on our next weigh-in on November 20, I could weigh at least 2 kilos less.  Join me if you want to try this as well.  Let's start Cycle 1 - Accelerate.  As the name says, it will trigger a rapid weight loss by detoxing your body of fats and extra water (water retention is also a factor in being overweight).

These are the guidelines to follow in the first cycle:

* Do it for 17 days.  If you have reached your goal weight, you can happily skip the 2 cycles and go to Cycle 4: Arrive.  If you want to lose more, proceed to Cycle 2: Activate.

* Eat lean proteins, veggies, low sugar fruits and probiotic foods.  Avoid starchy foods. (No cranberry cheese bread for me.)

* Eat up to 2 eggs a day, no more than 4 egg yolks a week if you have high cholesterol.  I usually eat 2 eggs for breakfast.

* Do not eat any fruit after 2pm.  These are considered carbs too.

* Avoid alcohol and sugar.

* Drink green tea.

* Eat slowly.

* Drink eight 240 ml (1cup) glasses of pure water a day.

* Exercise at least 17 minutes a day.  I usually do a powerwalk in the morning for 30 mins and then the elliptical for 30 mins after walk.  I avoid attending the usual Body Step and Zumba classes during this cycle because I know I'll be lightheaded half way through the class.

I must warn you that during my first try of this cycle, I've had nasty headaches.  It must be my body's reaction while craving for the usual carbs and morning coffee and cream.  After a week, it subsided.

On my next post, I will share with you my meal plan for the next work week.  We can do this! :)

Getting ready

Hi, I am Jane - a mom to an adorable little girl, wife to my hardworking husband and a hit and miss cook.  I'm staring on this journey with 7 kilos of excess baggage.  Not really a lot I know, but I want to be really fit and healthy.  Not Arnold fit like those in pro competitions, but a happy mom who can run 10k to 21k and fit in the nicest (sexy!) clothes.  If you're in the same boat as I am, I'll be happy to share with you all the ups and downs of my weighing scale and what I did to get it. :)