Thursday, February 24, 2011

Week 7: Sample Workout, Weight Loss Updates + More

Another awesome week on the SCD has passed by! We're on week 7 now and have some more great losses to report :) So let's start with the good stuff (to see our starting measurements click here)

Myself:
  • Waist: 23.5"
  • Hips: 32.5"
  • R Bicep (flexed): 10"   L Bicep: 10" (this measurement has increased due to muscle gain)
  • R Thigh: 18.5"   L Thigh: 18.5"
  • Weight: 104 lbs
  • To-date inches lost: 4"  Pounds Lost: .5-1.5 lbs (my weight has been fluctuating due to muscle gain - but I know I've lost fat though just by looking at my measurements)
Joe (my husband):
  • Waist: 32.75"
  • Hips: 38.5"
  • R Bicep (flexed): 15"   L Bicep: 14.6"
  • R Thigh: 23.75"   L Thigh: 23.8"
  • Weight: 194.2 lbs
  • To-date inches lost: 9.85"  Pound Lost: 6.2 lbs

As you can see we've definitely lost quite a bit, we still need to go get our body fat measurements done to see how we've been able to transform our body composition.

So I put together a easy-to-do workout that all of you should be able to do at home! Check out the video below for more details:

I also thought I'd share a great meal to eat on the SCD:
  • Oven-Roasted Chicken w/Herbs + Macadamia Nut Oil
  • Roasted Asparagus w/Balsamic Vinegar, Olive Oil, & Garlic
  • Pinto Bean Salad:
    • Cucumber
    • Cold Pinto Beans
    • Red Onion
    • Several chopped walnuts 
    • Balsamic Vinegar and Olive Oil
Lastly, here's an overview of our last cheat day (We did a 15 min workout in the afternoon and did air squats between meals)
  • AM
    • Spinach, Egg, & Avocado Salad
    • Grapefuit Juice
    • Black Ganoderma Coffee
    • AGG
    • 1/2 Cinnamon Roll + 1/4 Lemon Scone
    • Soy Hot Chocolate
  •  PM
    • BBQ Chicken & Steak
    • Rice
    • Bread w/Honey Goat Cheese
    • Slice of Russian Brioche (see photo on right)
    • Several Pieces Honeydew Melon
    • Thai Basil Fried Rice w/Tofu
    • Dark Chocolate Orange Bar
    • Assorted Fruits w/Goat Cheese
That's all for this week!! Looking forward to more amazing weather here in Texas and our 8th cheat day this Sunday! Share your cheat day meals with us ;)

Wednesday, February 16, 2011

Week 6: Running, Sugar Alcohols & Valentine's on the SCD

Happy belated Valentine's to all you other slow-carbers out there :) Hope you all had a good one! Unfortunately my Valentine's day was not my cheat day this week, but Joe & I made up for it by hitting up a local churrascaria (Brazilian steakhouse)! We enjoyed many cuts of delicious meats and an endless salad bar - definitely SCD approved! Too bad we couldn't enjoy the chipá (South American cheese bread - I grew up on this stuff :) or fried bananas this time! To the right is a pic of one of Joe's many plates from the meal... Sadly there was no chocolate or sugar involved in this Valentine's day but we'll definitely make up for that on our next cheat day!!

So I've been at work practicing the pose method of running recommended in the 4HB and I finally think I've got it down correctly. When done properly this method definitely works! I still need to time my run times exactly, but since practicing running this way I have significantly increased my speed - a couple key things to keep in mind - try to take 90 steps per min, lean forward with your entire body not just at the hips, keep your arms and wrists close to the body, and pull your heels up to your butt at a 45 degree angle. In simple terms: lean, fall, catch, and pull. It definitely takes more focus to run like this, but the results are well worth it. I'll also mention that after running this way I felt soreness in muscles that have never been sore after running before ;)

Chocolate....one of my favorite sweets to indulge in pre-SCD...although still something I love to enjoy on my cheat days. But wouldn't it be nice to consume some chocolate occasionally throughout the rest of the 6 days without the carbs and sugar? A friend of mine, that visited last week from my home state of California, knew I was on the SCD and was sweet enough to bring over some Simply Lite Dark Chocolate bars from Trader Joe's (I wish we had one here in ATX!)....After glancing over the nutritional facts I found that the chocolate bar contained 0 grams of sugar, however what it did contain were Sugar Alcohols - 9 grams, which it says on the label do not actually count as carbs, etc.... - Wanting to believe these would be SCD approved I enjoyed sharing a bar with my friend....but decided to do some research later on these sugar alcohols. I found that this particular bar contained Maltitol - a type of sugar alcohol derived from starch - and all other information I came across regarding maltitol did not look good. The bottom line: It is still a carbohydrate and it's affects on blood glucose levels are nearly the same as table sugar!!! It is also known to cause intestinal discomfort...so I would stay away from anything that has maltitol in it or any sugar alcohols for that matter....looks like the chocolate craving is going to have to wait for cheat days :(

Now to the good stuff, cheat day #6. So this past cheat day was moved up to Saturday to accommodate for a huge family event, which we rode along with my in-laws down to Houston for. Even though the day got off to a good start, both Joe & I ended the day feeling unsatisfied and hungry - not the way to close out a proper cheat day! Here's what it looked like (I did do plenty of air squats and a few kettlebell swings too)

AM:

  • Grapefruit Juice
  • Ganoderma Coffee
  • Omelet with basil pesto and goat cheese
  • 1/2 Cinnamon Roll

LUNCH:
  • Apricot Macadamia Nut Kind Bar (halved with Joe)
  • Guava Kombucha (halved with Joe)
  • Lemon/Grapefruit Macaroon
  • 1/2 bite size chocolate mouse cake


AFTERNOON SNACK(on the road to Houston):

  • 2 Chocolate Almond Horns
PM (at catered family event):
  • Several bites of Steak (too much fat - so didn't eat much)
  • Assorted Vegetables
  • Spoonful of Mashed Potatoes
  • Tiny Slice of Almond Chocolate Birthday Cake
Well that's it - can't wait for Sunday to come around for our next cheat day! Weigh-ins and measurements again this Saturday too. 

Till next time...

Tuesday, February 8, 2011

Week 5

Another week!! We are now well into our 6th week on the slow carb diet!! So we had our weigh-in and measurement day this past Saturday - I wasn't particularly impressed though lol...I'm not putting together a chart for this past measurement day, because frankly there wasn't much improvement...both our weights have not dropped any lower and most measurements were roughly the same as before minus .2" on a few things, except, most notably, my hip measurement dropped another inch! Other than that, no changes....so Joe and I decided to re-evaluate our eating habits and see what could be causing this plateau.... here are a few things we stumbled upon that could have some affect, which we are going to work on this next time:

1) Drink More Water - when looking at our daily intakes we noticed that our water intake is certainly not where it needs to be, which may have a huge affect on weight loss - this week our goal is to double our water intake

2) Eat More Greens than Beans - so I'm not going to lie, we've definitely fallen in love with our beans, so much so that we might just be over-doing it in comparison to our vegetable intake. This week our goal is to eat twice as many greens as beans.

3) Over-exercising - so Joe and I are pretty much exercise fanatics - we exercise nearly everyday of the week, doing intense cardio, body-weight, and weight-lifting exercises - this looks like an area that we may also need to adjust - according to Tim in the 4HB over-exercising can stall weight loss by causing muscle-loss rather than gain and decreasing our basal metabolic rate, which may cause stalled fat loss...our goal: limiting exercise to only several times per week.

Let's hope some of these things help kickstart our weight loss again :) Another thing I am wondering about is soy creamer and if it negatively affects weight loss - I know Tim says a lil creamer in your coffee is okay, I can't do dairy so I use a hint of soy creamer in my coffee and balance it out with lots of cinnamon too - wonder if this could also be an issue? Any thoughts?

Joe and I also gave the "pose" style running techniques a try this weekend - I have to say it seemed much more difficult than my typical running style, it involves much more concentrated effort and I tired much faster - not sure if I was doing it incorrectly though, next time we plan to videotape each other so we can critique ourselves and see what we need to work on.

So on to the good stuff....a recap of our 5th binge day :) So this Sunday I made it a huge point to do the air squats before and after each meal plus did a 20 min moderate workout and a quick jog. I believe I did over 400 air squats!! I also decided to take my PAGG stack this binge day as well. Anyways, here's what we ate:


Morning:

  • Egg White Scramble with Veggies & Black Beans
  • Fresh-squeezed Grapefruit Juice
  • Hot Chocolate with Cinnamon (see photo)
  • Cinnamon Roll (see photo)



Noon-Afternoon:

  • Home-made Chebe Pizza with Goat Cheese and Vegetables (see photo)
  • Guava Kombucha (see photo)
  • One Strawberry & One Pistachio Macaroons & One Lemon Madaleine Cookie from La Patisserie (see photo)
  • Orange Dark Chocolate
  • Chai Tea with Honey

Dinner:
  • Chips & Salsa
  • More Pizza
  • Ice Cream (mine was the chocolate soy peanut butter one - I only managed a bowl of it this time)
  • Apple w/Goat Cheese
  • Glass of Red Wine 

 And that concludes this past binge day! Till next time....

Wednesday, February 2, 2011

Week 4 on the Slow Carb Diet in Review

It's hard to believe a month has already passed by on the SCD! Binge day #4 was definitely one for the books - it seems with each binge the over-eating gets worse than the week before...We've decided to carefully plan out our binge days, from now on we'll be making a list of all the things we want to consume, then narrow it to the most important ones then decide where we will go to eat them so that we don't get completely out of control and fall off track as has happened before... We also try to avoid buying anything that can't be consumed in one day, because leftovers are too much of a temptation ;) We've also made reservations for our non-binge day Valentine's meal - we'll be going to a churrascaria (brazilian steakhouse) they serve endless amounts of high-quality meats and offer an enormous salad bar - definitely slow carb friendly :)

We'll be taking our measurements and doing a weigh-in at the end of this week to see our 1 month progress. We've also added in morning protein shakes within 30 min of waking - Joe uses Jay Robb's Whey Vanilla Protein powder (it's pre-sweetened with stevia) and mixes with water and ice, since I can't have milk products I have resorted to a cold-milled Organic Hemp protein and fiber powder, I too mix this with water and ice and add a hint of stevia - it's actually not too bad :) We'll see if this has an increased affect on weight loss when we weigh in this weekend.

So here's what Binge Day #4 looked like for me (Joe's was slightly different):
  • Breakfast:
    • Protein Shake
    • Scrambled Egg Whites w/ Veggies + Beans
    • Fresh-Squeezed Grapefruit Juice
    • Black Ganoderma Coffee 
  • Lunch:
    • Hopdoddy Burger (w/out bun) w/goat cheese, mushrooms + fries (see photo below) (joe's is the photo below to the right)

    • Iced Tea w/Sugar
    • Chocolate Parisian Macaroon(see photo)
  • Afternoon Snacks:
    • 1/2 Sticky Bun
    • 1 Beef Tamale
    • Assorted Veggies w/Brie
    • 1 Cupcake
    • Fruit Punch
  • Afternoon Activities:
    • 3 mile walk
    • Mini Workout - Kettlebell Swings, Planks, Ab Excercises, Squats, Wall Presses
    • Cold Treatment (short cold shower)
  • Pre-dinner Snack:
    • Apple w/Goat Cheese
  • Dinner:
    • 1 Grilled Fish Taco
    • 1 Grilled Chicken Taco
    • Air Squats
  • Late Night Snacks:
    • Air Squats
    • 1/2 cup Berry Yogurt with Mochi
    • 1/2 mini cupcake
    • 1/2 glass red wine
    • More Air Squats :)
As you can see we consumed A LOT OF FOOD!! However, I felt just fine the following morning as I paid the price for my sins at an early morning Extreme Tabata class...

So I've gotten further into the Running section of the 4HB and I'm practicing the recommended stretches on pages 376-378 and will be tracking to see how this affects my running along with testing out the Pose Method. Has anyone else tried this running method and seen good results? Tim mentions that there are common negative side affects associated with it, but I'm going to test and see the affects for myself...i hope to increase my run speed significantly - wish me luck!

Till next time...