"Where the heart is willing, it will find a thousand ways. Where it is unwilling, it will find a thousand excuses."
Arlen Price
Many have been asking about our group class schedule... please visit this link:
http://www.fitforlifemarlboro.com/classschedule.html
2 corrections... the Thursday night class is at 7:30p.m. (not 7:15 p.m.) and the Saturday boot camp is at 9:30 a.m., not 10:15 a.m. - the classes are always pay as you go, no contracts to obligations. We have a lot of fun in there.
Phase 1 sample meal plan for Men
Protein
1 container egg whites
1 container grilled tilapia
1 container chopped bison
Carbs
4 medium sized buckwheat pancakes
1 container organic brown rice
3 slices of Ezekiel bread
Fats
1 serving extra virgin olive oil on a BIG salad
1 serving almond butter on Ezekiel bread
1 serving cashews (about 18)
1 serving safflower mayo in the turkey salad
Fruit
Strawberries
Pineapple
Phase 1 sample meal plan for Women
Protein
2 scoops Harmonized Protein (this counts for 2/3 of a container of protein)
3 egg whites (that is your other 1/3 of a container of protein because 9 egg whites is 1 container)1 container broiled halibut
Carbs
1 container quinoa
1 container organic brown rice
Fats
1 serving almonds (about 23)
1 serving extra virgin olive oil on BIG salad
1 serving of organic raw pumpkin seeds (about 2 table spoons)
Fruit
Pineapple in your Harmonized protein shake... you can add the Greens First as well which counts as NOTHING... feel free to also add things like cinnamon and a BIT of organic vanilla or almond extract. Yummy!!!
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High Carb Day
ReplyDeleteProtein
2 hard boiled eggs
2 scoops protein
1 container tuna
1 container grilled chicken
Carbs
1 container brown rice
1 container sweet potato
3 slices of Ezekiel bread
Fats
2 Egg yolks
1 serving extra virgin olive oil
1 serving almond butter on Ezekiel bread
1 serving almonds
Fruit
Grapefruit
Banana
Hey everyone,
ReplyDeleteCan someone please explain where to get buckwheat and how to make healthy pancakes out of it?
How many pancakes is a serving?
Do you put anything on it?
Thanks!
Howard - the buckwheat pancake mix is available in Wegman's in the gluten free aisle. Follow the directions on package but don't use the honey... I suggest eating them with fruit. About 4 six inch pancakes is a serving
ReplyDeleteWow, I am a first time blogger like some of the rest of us. I was a little confused about how it works and exactly where to make my posts. I think I'm starting to get it now. I actually and accidentally posted my day2 on day1. Because of that I just re-posted it on Day2.
ReplyDeleteBeans.... Black, pinto, kidney, etc... should they be considered a carb and are the servings the same for container sizing?
Frank - good to see you on the blog... we consider beans a carb and they are a GREAT choice for your carbs
ReplyDeleteLow Carb
ReplyDeleteProtein
Protein Shake
2 container Gr Chick
Carb
EZ Bread
Fats
2 servings Almonds
1 serving Almond Butter
Fruit
Banana
Tim I have Red Mills 10 grain (whole grain) pancake mix. is it ok?
ReplyDeleteAlso how do you dress up Quinoa?
Murph,
ReplyDeleteI have never made Quinoa myself, but I found a ton of recipes online. My experience with the UTC plan is that you can add any spices you want to dress up a dish. Avoid sauces unless you are making them from scratch and know exactly what you are putting in them. Here is an example of a web site with some recipe suggestions; http://www.quinoa.net/181.html
Let me know how it turns out as I recently went out to dinner and had Quinoa for the first time. It was excellent. Reminder me of a Farina type dish, but healthier.
FRUIT
ReplyDeleteApple
Blueberries
PROTIEN
1cont. eggs
1cont. grilled chicken
1cont. tilapia
CARBS
1cont.rice pasta
1cont.sweet potato
3pc. ez bread
FAT
2TBS almond butter
2TBS saflower mayo
Scott
ReplyDeletecool,will look at it now
Thanks bro!
FRUIT:
ReplyDeleteBanana (smoothie in the am)
CARBS:
1/2 cont. oatmeal (smoothie)
1/2 cont. ez bread
1 cont. brown rice
PROTEIN:
2 1/2 scoop protein powder (smoothie 62g)
1/2 cont. chicken
1/2 cont. salmon
FATS:
1/2 serving (8 walnuts)
1/2 serving EVOO (on giant salad)
1 serving safflower mayo
1 serving almond butter
the plan for today:
ReplyDeleteprotein
1 container grilled chicken
1 container lean ground beef
1 container (3 scoops) protein powder
0.5 container egg whites
carbs
1 container sweet potatoes
1 container sweet potatoes
3 slices ezekeil bread
fats
1 serving egg yolks
1 serving extra virgin olive oil
1 serving almond butter
1 serving almonds
fruit
2 strawberries
8 blueberries
is dextrose / maltodextrin currently ok for during my workout, or should i abandon it?
Low Carb Day
ReplyDeleteFruit
Grapefruit
Protein
2 containers of chicken sausage
1 container of grilled steak
Carbs
1 container of brown rice pasta with tomatoes
Fat
1 avocado
Matt - each container of carbs is around 65-70 grams of carbs... so if you are taking in 35 grams of Dextrose and Maltodextrin after a workout please count it as 1/2 of a carb... the rest of you don't even bother asking - not important for you right now.
ReplyDeleteT - excellent!
ReplyDeleteScott - thank you and everything you said is 100% correct.
ReplyDeleteMurph - for now, I want you to be gluten-free... so that whole-grain pancake mix is out. The Ezekial bread has some gluten in it but people would burn me alive if I didn't allow some type of bread... also hemp bread is fine, spelt bread is also fine... really EXPLORE those frozen breads in Wegman's
ReplyDeleteDom - perfect
ReplyDeleteProtein:
ReplyDelete1 container chicken sausage
1 container ground sirloin
1 Container chicken breast
Carbs:
3 slices ezekeil bread
Fats:
2 servings of olive oil
1 serving of flax seed oil
1 serving almond butter
Fruit:
1 Apple juiced with carrots and ginger
fruit: bannana
ReplyDeletecarbs:
1 steel cut oats(2/3 full) with 5 black berries
1 container of brown rice
protein:
1 container egg whites (1/2 on big salad ) the other 1/2 post work out
1 tilapia(the largest pc i have is only 5oz though) will eat with veggies
fats:
1 tbs evoo on my big salad
3 egg yolks
23 almonds
what's the deal with ednamame ? is it a carb or protein or veggie ?
thanks for posting class schedule, do you need to know ahead of time if i will be attending ?
thanks Donna
ps:(bmp) B R E N D A..... you go girl !!!!
Hi Jody
ReplyDeleteI couldn't find the containers yesterday so i just posted what I ate (sorry) I'm going out today to get them> A few questions What is considered a serving of safflower mayo and almond butter? Is it whats posted on back of nutrition guide? Also I love coffee I'm ok just having one cup but is it ok to add non dairy creamer. I haven't been able to drink it black yet.
Tom, all natural organic, wild caught is best choice, but are beans canned in water & tuna canned in water ok in a pinch?
ReplyDeletejoanne 1TBL spoon of each of those are 1 serving of fat
ReplyDeletejoanne, 1 tbl spn of those items are 1 serving of fat
ReplyDeleteLow Carb Day
ReplyDeleteFruit
Banana
Carbs
1 container Rolled Oats
Protein
1 container Egg Whites
1 container Halibut
1 container Grilled Chicken
Fats
3 Yolks
2 servings Almonds
oil from Halibut
thanx Chet!!
ReplyDeleteLow Day 3:
ReplyDeleteFruit:
grapes
Protein:
.5 container egg whites using 4oz of egg whites is that correct in assuming .5 container?
.5 container tuna on ezek
.5 chicken on salad
1 scoop harmonized protein powder
Carbs:
3 slices ezek
Fat:
1 serving almonds -14
1 serving org pb-16
1tbsp saff mayo-5
1tbsp pb-8
Peppers, salad, and lots of water.
C-ya
Shara
Fruit
ReplyDelete2 straw/ 5 blueberries
Protein
3 scoops of whey/casein
1 container chicken
1/2 container lean beef
3 egg whites
Carbs
2 slices e-bread .5 coconut nondairy yogurt= 1 container
.5 container sweet potatoes
Fats
.5 serving almond butter
.5 serving from coconut nondairy yogurt
evoo
sunflower seeds
lots of spinach with balsamic! 3 green teas 1 black iced coffee
...hope im doing ok with the protein
High Carb Day
ReplyDeleteBanana
Protein:
container of chicken
container of turkey burger
Carbs:
container of buckwheat
container of E.Bread
Fats:
2 servings of almonds
serving of EVOO
Veggies:
cucumber
sugar snap peas
salad
Day 1/3, Hi Carb day
ReplyDeleteFruit
Banana
Carbs
1c ez tst
.5c rolled oats
.5 brown rice(sushi roll)
Protein
.5c flank steak (grass fed)
1c chicken breast
.5 salmon (sushi roll)
FAT
Almond Butter 1s
Cashews mixed with Walnuts 1s
Avacado 1s (from Roll)
Water and Green tea all day.
Legs today, HITT 20 min.
Salad with Vinegar Spinach, cucumbers, cranberries, romaine lettuce.
Feeling good today!
Tom,
ReplyDeleteI take it no HONEY is allowed in my tea??
Donna edemame is totally fine, but count as a carb
ReplyDeleteFrank - in a pinch it is fine
ReplyDeleteShara - good!
ReplyDeleteStaci - that is fine... extra protein is ok for you if you need it
ReplyDeleteLina, good
ReplyDeleteJess - looks good and check your e-mail
ReplyDeletePaul - organic raw honey has health benefits no doubt about it and I used to allow it but I would rather have you use agave nector... give it a try for 1 week. I think you will enjoy it
ReplyDeleteTom,
ReplyDeleteI mixed Tomatoes in with my rice, however not 9.5 ounces of tomatoes should I consider that a serving? Also the fruit in the morning is that considered one of your 3 complex carbs servings?
Also what is the deal on WHITE corn?
ReplyDeleteTom I was not counting the Edamame as a carb i didn't know is that a big deal.
ReplyDeleteEmail me at the msn account the other email is work thanks.
ReplyDeleteHey Can we have white sweet potatoes?
ReplyDeleteJess - not a big deal - just do it from now on
ReplyDeleteThis comment has been removed by the author.
ReplyDeleteJess - white potatoes within an hour after a good strength training workout
ReplyDeletePaul - count a whole tomato as one of your fruits and keep your fruits seperate from your carbs
ReplyDeleteProtein:
ReplyDeleteOne Isagenix Shake
One serving chicken
Fat:
14 almonds
One T Oil
Carbs:
One container lentils
One container brown rice
Fruit:
Blueberries and Strawberries
Veggies:
Just Greens
Broccoli
COFFEE w/skim plus (cutting back on coffee and milk for coffee) and carrying stevia packets in my purse.
ReplyDeleteFRUIT
banana w/your protein shake w/water
PROTEIN
1 container salmon
1 container ground beef
1 ZONE/protein bar
CARBS
1 container brown rice pasta
1 slice ez toast
FATS
1 tsp. almond butter
1 tsp. almond butter (on the toast)
1 packet wholly molly guacamole (100cal)
VEGGIES
broccoli
green peppers
passed up ice cream when the kids had... as well as a cream cheese and jelly sandwich they had which i love. also passed up a late afternoon apple.
my six year old likes the chocolate protein shake. is it ok for kids?
Protein
ReplyDelete2 scoops harmonized protein
1 1/2 c chicken
2 hard boiled eggs
Carbs
3 ez bread
1 container brown rice pasta
Fat
2 egg yolks
23 almonds
1 tbsp almond butter
Fruit
blueberries
fruit:
ReplyDeleteberries, 1/4 of banana
protein:
1.5 scoops protein
1 cont shrimp & scallops
1/2 cont bison beef
carb:
2 slices ezk
1 cont brown rice
fats:
2 tbs almond butter
1 tbs evoo
green salad
tea
water
Protien:
ReplyDelete9 eggwhites (egg beater)
1 cont lean beef
1 cont chicken
Carbs:
1 cont (3 gluten free frozen bread)
2 cont sweet potatoes
Fruits:
1 cont red grapes
1 cont black/rasberrys
Fats:
Oliva spread on toast
oil/vinegar dressing
Liquid:
40 oz black coffee (working on cutting down)
6 glass's water
2 green tea's
Veggies and Salad
Protien:
ReplyDelete9 eggwhites (egg beater)
1 cont lean beef
1 cont chicken
Carbs:
1 cont (3 gluten free frozen bread)
2 cont sweet potatoes
Fruits:
1 cont red grapes
1 cont black/rasberrys
Fats:
Oliva spread on toast
oil/vinegar dressing
Liquid:
40 oz black coffee (working on cutting down)
6 glass's water
2 green tea's
Veggies and Salad
Does walgreens have any cheese we can have?
ReplyDeleteWhat? It could happen!
ReplyDeleteLow Carb Day
ReplyDeleteProtein
grilled chicken
turkey sausage and peppers
grilled shrimp with lemon
carb
2 slices ezekiel bread
fruit
blueberries, strawberries, green grapes
apple
fats
almond butter
olive oil on salad
Fruit:
ReplyDeleteApple
Carbs:
3pc ezekiel
1 container wild rice
Protein:
1 container egg whites
1 container sauteed ground turkey w/onions
Fats:
3 tbs cashew butter (22.5gf)
1 egg yolk (4gf)
organic canola oil (4.5gf)
saf mayo (3gf)
1/2 avocado (10gf)
Veggies:
cucumbers
french green beans
BOB FEDERICI said...
ReplyDeleteSorry for late post--running all day and did not prepare proerly but improvised nicely to avoisds the kfc--
Fruits--2 bananas
Protein-1 nutri core chocolate drink; 1- myoplex lite bar; 1container-grilled chicken
Carbs- 1-container rice pasta;1container tomatoes; 1- small container rice
fats--46 almonds-; evoo serving
question--are the myolplex lite bars ok substitute for protein container;
are nutricore drinks acceptable substitute??
is it ok to double up on same fats; ie. 46 almonds??
PROTEIN
ReplyDelete1/3 cont. egg whites
1/2 cont. seared ahi tuna
1 cont. chix breast
CARBS
2 slice Ezekiel bread
1 cont. sweet potato
FAT
1 SER. ALMOND BUTTER
1 SER. SAFFLOWER MAYO
1 TBSP. EVOO ON BIG SALAD
1/2 AVACADO ON SALAD
FRUIT
APPLE
I did have 2 small glutten free (ENJOY LIFE) choc. chip cookies.
Carbs
ReplyDelete1 container strawberries
1 container brown rice pasta
3 slices Ezekiel sesame bread
Protein
1 container organic chicken breast
1 container egg salad (5) organic eggs w/ yolk
1 container organic ribeye
Fats
1 tsp organic peanut butter
1 tsp safflower mayo
1 tsp peanut satay sauce
20 Cashews
Fruit
Red Apple
Banana
Romaine Hearts
Fruit
ReplyDeletebanana
Protein
1 ct. egg whites w/ spinach and salsa
1 ct. grilled chicken
Carbs
1 ct. brown rice
1/2 ct. brown rice
1 slice ez bread
Fats
2 tbs. flax oil
2/3 avocado
BIG salad
mixed peppers
Is the fat serving increased if lite safflower mayo is used? Is hummus allowed? Any suggestions of what to put on a piece of toast if everything else is finished.
Here we go ;-)
ReplyDeleteProtien:
2eggs, 1 egg white
1/2 tub burgers
1/2 tub salmon salad
Carbs:
3 slices ez bread
Sweet potato
Fruit:
banana
Veggies:
Roasted asparagus-Delicious
ass't veegies in eggs w salsa
sugar snap peas
salad
Had the shake around 10:00 PM, was a little hungry-maybe I ate dinner too early or didn't have enough protien. Anyway, the shake did the job. Better than oreo's......
Jk, your shake has to be listed under protein. Are you using Harmonized? If so, 3 scoops equals 1 container. Keep that in mind. If youre feeling hungry maybe you should spread out your protein a little bit more. You can eat many small meals just get everything in. The shake is definitely better than oreos!
ReplyDeleteJen, you must include safflower mayo into your fat count. Hummus is considered a carb on this plan.
ReplyDeleteJust a quick note, I was bmp0528, but for some reason could not log in after my post last night, so I'll be using this sign on instead.
ReplyDeleteFruit:
1/2 Banana, 3oz Blackberries
Carbs:
1 container rolled oats
1 container brown rice
Protein:
1 container tuna
1 container lean ground beef
Fat:
Italian Dressing 6 grams
1 s. Walnuts 20 grams
Salad with mushrooms and carrots
Lots of Water
Joanne, thanks for the confession. try not to give in to those cravings. if you do you will not get over your sugar addiction. maybe it would be best not to have things in the house that will tempt you. the kids don't need it anyway. get them organic snacks that you can resist. you have a cheat meal once a week. just think how much sweeter it will be when you know you sacrificed all week long to have it.
ReplyDeleteBrenda, great job!
ReplyDeleteBob, we don't permit protein bars on the plan at all. also, Tom doesn't want to use the nutracore shakes. i believe its because of the carbs. email Tom separately about it. he's sleeping or i would ask him now but that would be like waking a hybernating bear.
ReplyDeleteElla, that's how it's done, girl!
ReplyDeleteMatt, looks great!
ReplyDeleteMurph, no cheese from Walgreens. do they even carry cheese? lol!
ReplyDeleteVal, great job!
ReplyDeleteKevin, nice job
ReplyDeleteBarbara, great job!
ReplyDeleteBut do you get more of the mayo if you use lite compared to regular because the fat grams are different?
ReplyDeleteKara, i am so proud of you! great job! is it harmonized protein? if so, completely natural. i give it to my children all the time.
ReplyDeleteDorothy, great job! i have to get you in for training. can you make any classes this week?
ReplyDeletei see people eating cashews...How many as a fat and do they have to be raw?
ReplyDeleteyep, it's late, but I timed out my meals better today:
ReplyDeletebreakfast;
-protein shake
- 3 scoops, 54g (p)
- Banana in shake (one fruit)
- 1 cont. strawberries in shake (2nd fruit)
lunch;
- 1 cont. tuna (p)
- 1/4 org. chpped cucumber in tuna
- 1/8 chpped onion in tuna
- 1 serv safflower mayo in tuna (f)
- 2 slices ez bread (2/3 c)
snack;
- 1 slice ez bread (1/3 c)
- 1 serv almond butter (f)
dinner;
- 1 cont grilled chicken (p)
- 1 cont org brn rice mixed w/black beans (c)
Hey Jennifer..
ReplyDeleteI had the problem at the beginning that I only could find the Reg. Safflower mayo but it is worth it to get the Lite. The fat difference is significant.
Wednesday, Day 2/3, Hi Carb
ReplyDeletePosted Wed. under Tues. because I blog when I wake up at 530am.
TOM OR JODY CAN YOU CUT AND PASTE INTO THE RIGHT DAY?
FRUIT
Orange
PROTEIN
1c salmon (going to lunch for sushi with Boss) Rolls
1c tuna
CARBS
1c ez tst
1c brown rice (from rolls)
FATS
Avacado 1s
Almond Butter 1s
WATER AND GREEN TEA ALL DAY
Will do my rock jazz class tonight for like 2hrs ... love it! Would love it better if my back would stop giving me a trouble...
Tom - your thoughts? (Day 2)
ReplyDeleteCarbs-
Ezekiel Bread - 2 pieces
Wheat Pasta/Pesto
Wheat Pasts/Pesto
Protein -
Shrimp - 5
Tuna
Turkey Sausage
Fats -
2 servings of nuts
Fruit -
8 oz OJ
Banana
April 20 - low carb day
ReplyDeleteFruit: Tangerine
Protein: 2 cont turkey sausage; 1 chicken
Carb: 1 container gluten free pasta
Fats: olive oil; almonds; 2 flax and 2 fish oil
Not liking the MEGA BLOG!!
ReplyDeleteHigh carb day
ReplyDelete30 minutes HIIT
Legs
fruit:
pineapple
Carbs:
2 continers E. bread
Fat:
2 servings almonds
Protein
2 containers shrimp
Low Carb Day
ReplyDeleteHiit - 137
1 1/2 scoop protein
1 banana
1/2 serving walnuts
coffee
mix salad
container protein - chicken, 2 meatballs
1 1/2 tbs olive oil
1 tbs balsamic vinegar
butternut squash w/cinn.
handful of grapes
container grilled/spiced wild haibut
1/3 cont lentils
grilled peppers/string beans/ onions/garlic
1 scoop protein shake
1tsp Alm Butter
1tsp hersey unsweetened coca powder
tues april 20 day 3
ReplyDeletefruit
watermelon
fat
o.o
canola x2
carbs
1c sweet potatoe
1/2c rice
1/2c lentils
protein
1/2c egg whites
11/2c brioled fish
lots of veggies
fruit
ReplyDeletebanana
carbs
1/2c rice
1/2c lentils
1c Ezk bread
protien
1 scoop pure protien
1c organic sausage
1/2c egg whites
fats
canola x2
amonds 23
sauteed broc rabe breg broc tons of veggies in egg wht
I made my protien shake with blk coffee and added my banana is that ok
PROTEIN 1 C.chicken salad w/celery,carrots- 1c turkey burger w/salsa CARBS 1c. sweet potato 1c oatmealw/cinamon,dash almond milk FAT safflower mayo-sunflower seeds broccoli spring salad,veggies water water green tea FRUIT-cantaloupe
ReplyDeleteIs sushi allowed? Ofcourse, with brown rice. I like the spicy tuna...
ReplyDeleteRachel - post on todays blog... but to answer your question - the brown rice you get with sushi is generally low quality in restaurants. Sashimi is totally fine, but if you MUST have the brown rice then ok but don't make a habit of it.... or you can make your own brown rice and order sashimi take-out and have it at home.
ReplyDeleteGreg - missing 2 servings of fats and you can have 3 pieces of Ezekail bread so you actually didn't eat enough... also, don't eat wheat pasta, have rice pasta instead... the wheat has gluten
ReplyDeleteLloyd - go with organic raw cocoa powder instead of the hershey... much better for you. You can get it on-line in many places
ReplyDeleteMaryanne looks good and OK with the coffee thing
ReplyDeleteRuth - OK - very good
ReplyDeleteProtein
ReplyDelete1 Container Egg Whites
1 Container organic Chicken Breast
1 Container organic Ribeye
Carbs
2 Containers Brown Rice Pasta
2 Pieces Ezekiel Sesame Bread
Fat
25 Cashews
2 tsp. organic p/b
organic tomato sauce
olive oil and Balsamic vinegar
Fruit
Banana
Apple
Salad
Did not get a chance to post yesterday -
ReplyDelete-banana
- 1 cup Green Tea
- Red Mill cereal (C)
- avocado (F) w/safflower mayo (F) –Mixed together on slice of EZ bread (C)
- salad w/1 serving pumpkin seeds (F)
-1 c turkey loin w/spices (garlic and goya) (P)
-1 c sweet potato (C)
- serving of almonds (F)
BTW: Does the EZ bread have to stay in the freezer and you toast it as you have it? That is what I was just informed by my sister who eats this bread….