Example:
November 1, 2010
Upper Thigh 24 in.
Calf 15 in.
Hips 40 in.
Waist 28 in.
Bust 36 in.
Bicept 10.5 in.
To Get Started
Like any other experiment this may have a few little ticks. For example this morning I was making my bowl of oatmeal and realized that a serving size of walnuts is 1/4 cup (surprising large). I put the amount I wanted in my bowl and ate the rest plain. Similarly, my boyfriend was making lunch for me and found that a serving size of lettuce according to the package is 2 c. I walked in the front door and found my boyfriend up in arms with a huge pile of greens on my plate.
NOTE: we can adjust these servings down as much as we like to suit our needs and wants. For example tomorrow morning I will just take the portion of walnuts, out of the serving size, that I desire for my oatmeal and forfeit the rest. I also want to throw out there that once you forfeit a portion of your serving you can't eat more of something else to make up for the portion of a food not eaten.....just want to make that clear :)
For the entire month of November you can enjoy any thing you like. The goal of this experiment is not to put certain foods in the time out corner, but to embrace them warmly...just in moderate bites. So eat whatever you choose as long as you abide by the serving size on the package.
I suggest that you try to eat five small meals a day.
- A breakfast consisting of good sugars such as catelope, grapefruit, or fresh oranges
- Try whole grains over refined.
- Enjoy a yogurt or protein shake for a post breakfast snack
- Try salad for lunch.
- Soups are a delicious filling way to get tons of fiber, vitamins, and protein.
- Make everything from scratch (as much as time affords)
- Try an apple and peanut butter to curb the afternoon munchies.
- Make dinner count! The more colorful the better. I always keep in mind that whatever I eat for dinner will be sitting in my belly ALL NIGHT :/
This is going to be fun! I will be posting every day to keep you motivated. Just remember to keep up with your daily exercise (30 minutes minimum), take a daily vitamin, eat what you enjoy, but watch those labels.
Example:
Daily food log:
Breakfast-
1 serving of oatmeal with walnuts, flax, coconut, maple syrup NOTE: These are all portioned out by ss
1 c. tea
1 c. (8oz) orange juice NOTE: this is actually a larger serving than the list below, but I followed ss on box label
Snack-
1 container of cherry yogurt
16 oz. water
Lunch-
1 turkey pot pie
1/2 c. arugula salad with a cherry tomato and (less than) 2 T. of italian dressing.
Snack-
1 cheese stick and four triscuit crackers
16 oz. water
Dinner-
fist sized hunk of steak
1 baked potato with a pad (less than ss) of butter
1/2 c. vanilla ice-cream
Later-
16 oz. water
1 c. hot apple cider (no sugar added)
Last minute reminders:
- measure yourself tonight if you can or as soon as possible
- record what you eat
- read the labels
- if a serving size is more than you like, then don't eat the full amount
- try eating five small meals a day. Like a car, our bodies are little engines that need fuel to keep them running. If you let your tank run dry then your engine will be running on fumes (or fueling on muscle rather than fat)
- drink lots of water
- meditate. get enough sleep. smile often. journal, journal, journal. enjoy new recipes
As a reminder here are a few label less serving sizes again:
According to the United States Department of Agriculture a serving size is:
- Fruit/Veggies-about 1/2 cup for raw
- Greens like spinach or romaine lettuce is about 1 cup
- A single piece of fruit such as an apple, orange or pear is considered one serving size
- One serving of fruit juice is a 4 oz. glass.
- The serving size of meat should be roughly the size of your palm or a deck of cards.
Okay I hope this helps everyone get started.
This is going to be a lot of fun and hopefully everyone will feel energized and healthier in a month, just in time to look fabulous in your new Christmas party dress!
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