The blog will be broken into "men" and "women" starting tomorrow. Please post in the appropriate area. You can begin blogging now by just hitting the comment button after you become a follower of the blog.
I really enjoyed presenting to you all this morning! It is clear that we have an awesome group this time around. We will get together again in 3 weeks for the phase 2 meeting and our first seminar. That meeting will start at EXACTLY 7:30 a.m. and go until 10:00 a.m. There will be two 5 minute breaks. The info is truly powerful and it will help bring you to the next level in awareness and motivation.... hopefully after today you are plenty motivated!
For now, make it a point to blog each day. Read my responses and Jody's responses to each person because they are likely asking questions that you will have eventually. This gets very easy very fast, trust me. The whole process is easy once you are in the good habit of doing it.
Remember everything we talked about this morning. Today you start creating a new mind, a new belief system and a new you. It starts NOW by making your actions match your intentions....
Men's sample phase 1 meal plan
Protein
1 container egg whites (this is equal to about 9 egg whites)
1 container of chicken
1 container of shrimp salad
Carbs
3 slices of Ezekiel bread
1 container of brown rice
1 container of mashed sweet potatoes
Fats
1 serving safflower mayo in the shrimp salad
1 serving extra virgin olive oil on BIG salad
23 almonds
1 serving of almond butter on Ezekiel bread
Fruit
1 banana
1 apple
Women's sample phase 1 menu
Protein
1 container egg whites (9 egg whites is 1 container)
1 container of flounder (this would be a very large fillet)
Carbs
3 slices of Ezekiel bread
1 container of rolled oats
Fats
16 walnuts
1 serving extra virgin olive oil on BIG salad
2 tablespoons of pumpkin seeds
Fruit
banana
Those of you doing the program a second or third time, these would be examples of your high carb day menus....
GOOD LUCK and stay focused! 12 weeks comes and goes in a flash. Live in the moment. Be present with each decision. Remember, nothing will EVER taste as good as being fit feels!
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Great meeting Tom! This is my first time participating in this program...few questions!
ReplyDeleteIs it OK to say eat after 8pm at night?
Can you replace seltzer for water?
My first time doing this as well. I can't believe I just cooked BISON! Surprised at how such a large piece didn't fill up whole container and how tasty it is. I cooked it on the George. Any other suggestions?
ReplyDeleteI'm pairing it with organic long/whole grain rice which I have never bought before. Feel healthier already :) ha.
I also bought the mild italian sausage...something I would never have thought to be okay. The package said to boil it. Is that how you make it? Do you make the whole package and then freeze some for another time?
I feel like I bought enough protein and am cooking enough protein for a restaurant right now. Today is Sunday, how many days should I cook for? I'd like to be prepared, but do not want to cook every day.
Also, I usually have the fage zero percent greek yogurt with cinnamon, an apple and fiber one for breakfast. Does that work for this program or should I forget about that for now?Thx, Kara
Great meeting today Thom I am very excited about continuing to maintain all that I have gained (lost!) with this program
ReplyDeleteLow Carb Day
Fruit
Banana
Carbs
1 container rolled oats
Protein
1 container Egg White w/red peppers
1 container Wild Caught Cod
1 container Wild Caught Grilled Shrimp
Fats
2 servings Almonds(46)
oil from Cod
3 Egg Yolks
Great meeting this morning Jody/Tom:
ReplyDeleteSo excited to be part of the UTC again.
Day 1/4, 04/18/2010, Lo Carb day
Fruit
Banana
Protein
1c egg salad (yolks)
1c chicken breast
Carbs
1 c ez tst
Edamame beans (sea salt)
Salad with V. and lots of veggies
Fats
Yolks from the egg salad 1s
Almond butter 1s
safflower mayo 1s
Water and Green tea (with stevia)
Great Meeting started preparing meals now.
ReplyDeleteDarren - sletzer is totally fine (I drink it all the time) and you can eat after 8:00 p.m. at night if you need to. My suggestion is to try and not eat at least an hour before you go to sleep.
ReplyDeleteFruit
ReplyDelete2-clementines
Protein
1 c. tuna fish
Protein shake
Fats
1 tbsp Veganise
23 almonds
Carbs
3 slices Ezekiel Bread
1/2 Kind Bar with fruit and almonds
Kara - there are chicken and turkey sausages in Wegmans toward the back... use those but don't go crazy with them because they do have some gluten in them and they are pretty high in fat and we will be counting it as a protein.
ReplyDeleteI like to spice the bison meat with organic BBQ seasoning and a bit of organic ketchup.
I would like you to skip the greek yogurt for the next 12 weeks and don't eat cereal out of a box. If you want to get something in you fast in the morning do the protein shake with a fruit and Greens First... it tastes awesome... use a lot of ice.
We generally cook 2 times a week. Sunday and again on Thursday night. I eat EVERYTHING cold right out of the fridge. You just get used to it and I actually prefer it now. If you can't handle it throw it in your broiler. Thumbs down on microwave ovens. We'll talk about that at seminar #1.
Chet and Jess... AWESOME!!!
ReplyDeleteLow Carb Day
ReplyDeleteFruit:
Grapefruit
Banana
Carb:
EZ Bread
Org Basmati Rice
Protein:
Egg Whites
2 Chicken
Fat:
1 tbsp Olive Oil
1 tbsp organic unsweetened peanut butter
1 egg yolk
Barb - protein shakes are fine, BUT if you are going to count it as one of your protein sources it needs to have 65 to 70 grams of protein in it because that is what each container of protein works out to. One scoop of protein powder is usually around 22-25 grams depending on the brand. So your protien shake was probably only 1/3 of a protein.
ReplyDeleteAlso - you need 3 servings of fat and not 2
Finally - not a fan of bars... many reasons for this, but same thing here... likely not enough carbs. Each container of carbs equates to about 65-70 grams of carbs. Your bar likely had 1/2 that.
Just adjust and keep going! You gotta love a diet that keeps telling you that your not eating enough LOL
Frank - 3 egg yolks for a serving of fat... looks good!
ReplyDeleteHi Tom It was great meeting you this morning. Can we add dried fruit to cooked oats to sweeten.
ReplyDeleteJoanne
1 cupCoffee
ReplyDelete1 apple
1 bananna
1 Greens First shake
egg whites w/ tomatoes & mushrooms
1 ez bread
3 tbls ketchup
2 ez bread w/ 2 tbls almond butter
grilled chicken
sweet potatoes
tomatoe sauce
grilled chicken
avocado
evoo
salad
IS rotisserie chicken ok rather then grilled chicken breast...any difference between white and dark meat? Of course, i won't eat the skin..:)
ReplyDeleteIs Lemon OK in your water?
ReplyDeleteDay 1 Low Day
ReplyDeleteapple
Carbs:
1 container ezekiel
Protein:
.5 container eggs, 1 scoop pp
1 container tuna
Fats:
1.5 serv pb-24
1 tbsp saff mayo lite- 4
1 serv almonds-14
LOTS OF PEPPERS AND WATER.. AMAZING SEMINAR LOOKING FORWARD TO THE NEXT 12 WEEKS
I know, missed a fat. Will make it up later.
ReplyDeletemost diets i have been on always suggest a fruit as a mid morning snack or late afternoon snack. having fruit ONLY before noon is definitely a new concept to me... as I usually look forward to something "sweet" sometime after breakfast or lunch. am i reading this correctly? can you briefly explain the rationale?
ReplyDeletefruit:
ReplyDeletebanana,pear
carbs:
1 3 slices ez bread
1 sweet potato on the grill
protein:
1 container egg white omelet w/veggies
1 container grilled turkey burger
1 container grilled chicken w spices
fats:
1 olive oil
2 almond butter
thanks so much for all the time you and jody devote to this program and helping others, it is truly inspirational. quick question, i usually eat steel cut organic oats, is there much of a difference between that and rolled oats ? thanks Donna
ReplyDeleteJoanne - dried fruit is not a great choice - having a very little bit won't hurt but don't use it as a fruit serving. If you can do without it even better.
ReplyDeleteHit up Whole Foods today and already have some tupperware containers ready to go in the fridge. Looking forward to the progression of the blog, feeling a bit lost but ready to jump in with meal plan tomorrow. Thanks for the meeting, was great.
ReplyDeleteMurph - ok good... the greens first will taste really good in a vanilla protein shake
ReplyDeleteDarren it is fine, white meat is better and correct no skin. Also, please e-mail me at fitforlifemarlboro@yahoo.com
ReplyDeleteLemon is fine in water, lime, also
ReplyDeleteGreat to be a part of this journey to a better me! Just something interesting that I thought I would share with you both (Tom & Jody) Wegman’s had people she already helped with today, and I ran into another person who was looking for the grocery list in organic section. The person assisting said Wegman;s needs to give you all a commission!
ReplyDeleteFood today:
- banana
- tuna salad on whole wheat bread (did not get to the grocery store, so only had that bread)
- mixed green salad on side little Italian dressing
- 90% lean burger w/tomatoes, onion and NO BREAD..
- coffee in morning time, water throughout the day (maybe 2 glasses)
Kara - if it is early afternoon it is fine, your body tollerates sugar much better in the morning and as the day goes on not as well. We will talk about it more in the first seminar... focus on getting through tonight without your "issue" and you've made a giant step :-)
ReplyDeleteEric - nice
ReplyDeleteShar - thank you!
ReplyDeleteDonna - thanks for bringing up steel cut oats. They are an awesome carb, but only use 2/3 of a container of steel cut oats after they are cooked because they are so crazy dense. Those of you not familiar with steel cut oats they need to cook for a good 30-40 mintues!!! A former UTCer poured hot water on them and tried to eat them... OUCH
ReplyDeleteA nice blog going to far... read these comments!!! Great stuff!!!
ReplyDeleteToday's meeting was great. I couldn't wait to get home to start my first day. Here's what I had:
ReplyDeleteBreakfast: 1 containre of rolled oats with fresh blueberries. Cup of black coffee.
Lunch: a large salad with 1/s tablespoon of extra virgin olive oil and white balsamic vinegar. Also, I topped it with a hald container of tuna. Bottle of sparking water.
Snack: 26 pieces walnuts/almonds. Sparkling water.
Dinner: 1 container of grilled turkey breast. 1 container of butternut squash and a large salad with 1/2 tablespoon extra virgin olive oil and white balsamin vinegar.
Snack: carrot and celery sticks.
I have to say that I was quite satisfied with above. Are black & green olives and pickles ok?
Is hummus allowed and how much fresh lemon juice (water, salad, vegetables)?
ReplyDeleteThis comment has been removed by the author.
ReplyDeleteSteak 4 eggs potatoes coffee cranbury juice water
ReplyDelete(taking red meat out of diet soon and reducing egg yolk intake as per instruction)
Coffee Organic from Dean's with splash of coconut milk agave nectar
and some brown powder slightly sweet.
Go Nuts shake from Dean's with rice milk and hemp protein
I don't feel so good today only 4 hours sleep the last two nights
no one's fault but mine I need to rest. I am not sick I am only "fighting something".
I am going to try to eat some more protein now.
looking forward to my third successful UTC !
great morning start! i had egg white with spinach and mushrooms. I shopped all day for everything organic wow!!!! my bf made steak and veggies for dinner i definately didnt eat enough. im confused on organic meat/chk verses natural ?
ReplyDeletehigh carb day
ReplyDeletebreakfast
2 poached eggs with tomato
2/3 container oatmeal with bananas/strawberries
snack
1 cinnamon raisin ez bread with peanut butter
dinner
salmon (overcooked it) so I added a little bit of safflower mayo and steamed onions and peppers and made salmon salad
1/2 container butternut squash
olives
green tea
Hi everyone! Please, when listing your foods talk in terms like container, carbs, protein and fats. for example: 1 container of grilled chicken(p)
ReplyDelete1 container of grilled salmon (p)
1 container of sweet potato (c)
1 container of brown rice (c)
2 servings of almonds
1 serving of olive oil
It makes it much easier for Tom and I to see exactly what you ate. Thank you!
You can check out Jessica's blog to see how it's done.
Maryann, Must say USDA organic. Do not go by natural. That can legally be put on almost anything. Tom will go over that in a future seminar.
ReplyDeleteIn wegman's the organic meats have a green label.
ReplyDeleteHeather, mayo fixes everything. Lol! Day looks good. Again, look at Jessica's blog to see how we want you to list your foods. Thank you!
ReplyDeleteBj, feel better! Hope you get a good nights sleep tonight.
ReplyDeleteGreat meeting this morning! This is my first time doing this program and also my first real experience in Wegmans today. I'm a bit overwhelmed and a little paniky about everything, but I have decided to take it one day at a time. Since I was not home most of the day and part of the evening, I will start tomorrow. I have the containers ready to go!
ReplyDeleteBrenda P.
Low Carb Day
ReplyDeleteBanana
Protein:
container of egg salad
container of chicken
Carbs:
container of buckwheat
Veggies:
cukes
grilled veggies
Fats:
serving of EVOO
serving of almonds
First time "blogging"! Loved the commitment I made to myself. Thank G-d for my brother, Jeff + Aunt Heather, made the "diet" so much easier 2day. It's their 2nd time around. I even took home food 4 2morrow. BF=2 poached eggs, oatmeal +fruit. Lunch=1 slice bread w peanut butter + shake. Snack+ sugar snap peas = hummus. Dinner=meatballs w brown rice pasta + sauce YUM. It is now 11:00 + I am not hungry-that's a miracle ;-)
ReplyDeleteProtien:
ReplyDelete1-chicken sausage
1-ground turkey
Carbs
1-Brown Rice
Fats
23 Almonds
1-Olive Oil
Fruit
2 apples
(Juiced with carrots and ginger)
Missed meeting today due to work schedule. Very excited about the program. Got 9.5 oz containers, organic apples, carrots & tangerines as well as organic almond & peanut butters. Are dry spices like lemon-pepper ok to use? My wife plans to follow along, but is highly alergic to Walnuts (easy to avoid) and mildly alergic to soy (soy ingredients are in ezekiel bread), any alternative suggestions to ez bread for those with soy alergies?
ReplyDeleteLow Carb Day:
ReplyDelete2 egg whites, 1 egg
2 slices Ezk Bread
2 fruits
2 1/2 scoops protein powder
can tuna w/dijon mustard
container protein: roast chicken w/few salami stripes
24 almonds
1 Tsp Almond butter
2 carrots
1 tsp Hersey unsweetened coco powder
spent the rest of my day either with you or your alter ego "Wegmans" - LOL
Shape, I'm in shape. Round is a shape. Round is the shape I've been in for entirely too long. It's time to make a permanent change for both me and the woman I dearly Love. It's time to change the shape I'm in, get off the maintenance meds when appropriate and really live life!!
ReplyDeleteThanks to you both, Tom & Jody, for all you've done and will do.
tomorrow will be the first day for me as well. bought new containers and got most of my preparation done. in the meantime, i have a few questions.
ReplyDeletewould quinoa be a good carbohydrate choice?
if i'm used to only one or two servings of grains per day, should i still start with 3 containers?
lastly, should i keep my workout nutrition calories separate from my daily totals, or include them?
Hi Tom and Jody,
ReplyDeleteWanted to tell you that the mental/emotional aspect of what you talked about yesterday really hit home. I think (hope) I finally get it and realize after so many tries and failures at "dieting" that I was thinking about it the wrong way all along. This isn't about deprivation and suffering, which always brings me to a point where I just am too miserable, this is about a commitment to myself and reaching goals that in truth are extremely important to me: number one, my health, and number two, my self-confidence. Thanks for helping me "see the light."
2 quick questions:
ReplyDeleteDoes the fruit for the day have to be finished BEFORE you eat anything else or is it okay to have it alongside your breakfast?
I see some people saying they had 2 slices of ezekiel, so if you're having 2/3 of a carb do you squeeze in the 1/3 somewhere else during the day?
Tom--truly great job yesterday..ihave all the containers and motivation necessary to see this through--THANK YOU for posting the sample menu...
ReplyDeleteFood for Monday
1-apple; 1 banana
Protein-2 containers grilled chicken; 5 egg white omelelete with vegetables;
Carbs- 1-container of fresh oatmeal;
1-comtainer rice and beans;
1-container of rice
Fats-1 serving olive oil; 23 almonds; 20 sunflower seeds; canola spray
what is the deal with salsa????
Tom,
ReplyDeleteThank you for a great and motivating seminar yesterday... I went to Wegmans about an hour after I left.. I did have a few questions: 1. Is steel cut oatmeal ok for my carbs? Also is Olivia spread ok for the bread? I was not able to get the EZ bread because is was made in a faclilty that process peanuts and my daughter has a fatal allergy. But I did find another frozen bread. For the fats can I use three eggs as most of my fats for the day? I can't consume nuts... Yesterday dinner consited of one container of grilled chicken, one container of lean sirlon, mixed vegiies with Olivia spread in it. thanks, Matt Morosoff
ok, day 1 for me, day 2 for most everyone else.
ReplyDeletebreakfast:
protein shake:
-lots of ice & water
-3 scoops whey protein, 54g protein (p)
- 1 container mixed grapes/strawberries (c)
- 1 Tbsp almond butter (f)
containerized fruits (carbs) for later use
Matt - quinoa is fine... yes, eat all the food and no do not keep your workout meals seperate... a version of that will come later
ReplyDeleteT- you can eat the fruit with other food... eating it with a fat is a good idea but not mandatory.
ReplyDeleteYou can split up your carbs however you want, so 2 slices of EZ bread and 1/3 container of something else later is totally fine.
Dorothy - well said!
ReplyDeleteFrank - check your e-mail about soy allergies
ReplyDeleteBrends - you are going to do great!!!
ReplyDeleteLow Carb Day
ReplyDeleteFruit:
Grapefruit
Mixed berries
Carbs:
One serving of EZ bread
Protein:
Two containers of chicken sausage
One container of grilled fish
Fat:
1 avocado
Fruit
ReplyDeleteApple
Bananna
Carb
Rolled Oats
Rice pasta
Carrots
Protein
Egg Whites
Chicken
Fish
Fats
almond butter
yolk
oil
l Scoop protein powder
ReplyDelete1 scoop greens
blueberries
1 container chicken
1 container quinoa
2 servings almonds
2 hard boiled eggs
1 container turkey sausage
My job requires that I am in and out of my car for 8 Hours. What about Applegate farms Chicken on 2 slices of Ezekiel for my afternoon meal.
I think I missed a carb container. Came home from work late so did not want to have the carbs. Is that ok to do. Also, felt very tired mid afternoon. Any suggestions!! I think my stomach is in shock.
ReplyDelete1
ReplyDelete5 am hot water with lemon
ReplyDeleteSorry for excessive posts, have problems with my computer
ReplyDelete5 am hot water with lemon
6:45 3 eggs with asparagus, on cinnamon raisin ezekiel bread
10:30 strawberries, green grapes, blueberries
1 pm chicken, kidney beans, spinach saute with canola oil over brown rice, lettuce and peppers and an apple
6 pm harmony protein, cocoa powder, cinnamon powder
weight training 1/2 hour hiit
7:30 salmon with mustard, grilled asparagus
I know a bit much info but helps me to get things in line to make it easier as the weeks go on.
Breakfast: serving of egg whites, container of oat meal with fresh strawberries. An orange.
ReplyDeleteLunch:container of turkey salad with safflower mayo and celery over 3 slices of exek bread. Serving of almonds.
Dinner: container of whole grain pasta with turkey suasage, tomato sauce anf brocolli.
After dinner snack: carrot and celery sticks.
I think I'm getting the hang of this.
Breakfast:
ReplyDelete- 2 cups Green Tea
- Half cup Red Mill brown rice cereal (C) (w/teaspoon of honey mixed in)
Snack - 1 Banana
-7 baby carrots
Lunch:
- 1 slice ezekiel bread (C)
w/VERY little creme cheese(low fat);
3 slices turkey (P) & cucumbers on top
- Water
- tuna on EZ bread (before dreaded class)
- green salad with 1 piece of chicken on top
- 1 serving almonds
**Super hungry because I have classes on Monday & find myself wanting to munch!!**
Had a busy day today, didn't time out my meals as I should, had breakfast around 10:30am, snack about 5 pm & dinner after 11pm. Also figured I'd try to make it easier for Tom by putting my whole days eating in one spot. I posted breakfast earlier, but am going to put it here again:
ReplyDeletebreakfast:
protein shake:
-lots of ice & water
-3 scoops whey protein, 54g protein (p)
- 1 container mixed grapes/strawberries (c)
- 1 Tbsp almond butter (f)
Snack:
- small organic red apple (c)
Dinner:
- 1 serv ez bread (3 slices) (c)
- 1 serv almond butter (f)
- 1/2 med tomato (about 1/2 container) (c)
- 1 serv 90% lean org beef (burger) (p)
- 1/2 org cucumber
Along with my maintenance meds & supplements I take 1200mg fish oil in am & 1300 mg flax oil in pm. Should I count these supplements as part of my fats for the day?
Should we include anything about what types of exercise we've done for the day?
Tom, I got the info you sent thru e-mail. Kathy went shopping while I was at TaeKwonDo class tonight and picked up more items for the pantry. Thanks. I'll try and stop by the gym tomorrow to take care of the before picture.
Hi Jody
ReplyDeleteI couldn't find containers at Wegmans, so I thought I would just write what I ate (sorry). I'm going out today to get them. I have a few questions. What is considered a serving of safflower mayo and almond butter. Also i love coffee I'm ok going down to one cup but is there a non dairy creamer I could use to substitute?
Hi jody
ReplyDelete2 questions for you, what does gazpacho count as? Is it a fruit because it is a raw tomato based soup? Second, is eggplant a carb? I counted it as one.
My menu today:
fruit
1 banana
1/2 tomato
protein
4 eggs (2 poached and 2 hard boiled)
3 strips of soy bacon
1/2 container of turkey sausage
carbs
eggplant (baked with eggwhite and rice flour)
protein shake
veggies: snap peas/celery
a hot cherry pepper