"We are indeed much more than what we eat, but what we eat can nevertheless help us be much more than what we are."
Adelle Davis
"Your health, happiness, and the future of life on earth are rarely so much in your hands as when you sit down to eat."
John Robbins
"Nowadays people know the price of everything and the value of nothing."
Oscar Wilde
Those were the 3 quotes we started the seminar with this morning... hopefully after today you discovered the power of those 3 statements at a much deeper level after our time together. Those of you doing this for a second time I hope I was able to deliver and add to the message you have already heard in a new and meaningful way. I love to teach, but more than teaching I love to learn; however, I'm lucky to be able to do both. I always try to give you the very best of what I know in the short time we have together... I only wish we had MORE time.
People doing the UTC for the FIRST TIME:
3 days of the week you will do exactly as you have been doing in phase 1... those 3 days should be your toughest strength training days.
The other 4 days will be your low carb days. On low carb days (both men and women) you will have only 1 container of carbs and 1 piece of fruit.... your fats and proteins stay the same as phase 1.
Sample menu for people doing the UTC for the SECOND TIME:
Do exactly as you have been doing on phase 2, but on your HIGH CARB DAYS ONLY you will have ZERO additional fats.
Stay focused everyone and Happy Mother's Day to all you mothers!!!
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Lo Day
ReplyDelete1/4
Sunday
OFF DAY, Went walking around the mall, In love with PH8 and B and N
FRUIT
Banana
PROTEIN
1c egg whites with Salsa
1c burger sirloin organic
CARBS
2 slices ez
1 low carb whole wheat wrap
Brocoliflower, lots and cucumbers w v.
FATS
Walnuts 1s
Pistachios 1s
Almond butter 1s
Great meeting this morning. I was especially moved by the top 3 transformations and the collection of pictures. Eating right is the key! I have worked out for years, but the results only have come recently because of the UTC.
Can't wait to see what more time will bring.
Practice and Patience!
Great info. this am... thanks. i'm slowly but surely changing my attitude toward the more expensive organic produce, chicken, meat etc... stocked up at wegs today and got my hubby on board too. i bought quinoa and i apologize, i know you have given your input on this before, but could you please refresh my memory as to your feelings on quinoa and whether it's counted as a carb and how much we should or should not be eating?? this is what i got on the web. Calories in Quinoa:
ReplyDelete2oz/50g = 200 calories
1 cup uncooked = 637 calories
picked up the coconut oil to cook with...very interesting.
also, are frozen cherries in the bag from wegs ok as a fruit?
thanks! will post later.
All I can say, is that your students, both the ones in school + the ones at Fit For Life, are so very fortunate to have you as a teacher. Your passion, energy + positive thinking are more than contagious, they are medicine for the soul. Thank you <3
ReplyDeleteLow Carb Day
Protein:
lox, egg whites + onin omelete @ diner
3/4 container meatsuace
2 scoop protien shake
Carbs:
brown rice pasta
Fats:
oil
need 2 more-will eat some nuts later
Fruit:
banana
Veggies:
gotta get some in-still have the rest of the night
QUESTION: Can I count zucchini as a veggie or is it also a carb?
Phase 2..Here we go!
ReplyDeleteNormal Day
Fruit-2 bananas
Protein
3 scoop protein shake
Hamburger- no bun
Chicken veggie burger
Carb
3 pieces of ek bread
container of brown rice
cont of brown rice
fats
16 raw cashews
23 almonds
avocado
1 oz of sunflower seeds
Did 100 pushups of strength training..hope it works...any other suggestions?
Still focused and determined with WIN!
Hi Carb
ReplyDelete20 minutes Kettle bell swings
Protein
2 scoops PP
4 egg whites
1 container sea scallops
Carbs
2 slices EZ bread/6 brown rice crackers(found in gluten free section.) 2tsp of hummus new flavor had to check it out for the week.
1 container brown rice pasta w/artichoke pesto.
Fats
1 tbsp almond butter
24 almonds
1 tbsp coconut oil
Fruit
Strawberries/Blueberries
Realized I had bought coconut oil awhile back must of read that it was great to cook with. Never used it but today I tried it out and have to say it was great for cooking.
Enjoyed the information today found it very valuable and looking forward to this phase.
Low Carb Day
ReplyDeleteFruit
Banana
Carb
1 container Rolled Oats
Protein
1 container Grilled Shrimp
1 container Strip Steak
9 Egg Whites
Fats
2 servings Almonds
1 serving olive oil
3 Yolks
As always great seminar today and thanks Thom
Saturday:
ReplyDeleteprotein:
Isagenix shake
egg white
lamb chop
carbs:
rice cake
veggies:
just greens
peppers
mixed lettuces
fat:
oil
egg yolk
Sunday:
cheat meal
scrambled eggs
bread
orange juice
protein:
steak
veggies:
peppers
lettuce
Protien:
ReplyDelete1 Cont egg whites
1 cont tuna
1 cont turkey sausage
Carbs:
1 Cont gluten free bread
2 Cont brown rice
Fruit:
2 Cont mixed fruit
Fats:
2 serv earth balance spread
Veggies:
2 Cont mixed veggies
yes, phase 2 here we go... smarter and stronger...
ReplyDeleteFRUIT
frozen cherries (in shake)
PROTEIN
1 scoop harmonized prot. powder
1 container chicken
1/2 container salmon
CARBS
1 container sweet potato
2 slices ez bread
FATS
2 tablespoons almond butter (i will measure and control myself!!)
VEGGIES
peppers, carrots
it was a great meeting today. As I sat at the dinner table today with my family, it became so much more clear about what you were saying. How everyone just follows, there was so much unhealthy food on the table and they just kept eating,and eating and eating some more!!! wow ! I'm so glad I packed my food.
ReplyDeletefruit
banana
fat
almond butter
o.o
protein
1/2c egg whites
1/2s pure protein
1c seafood
1/2c chk
carb
1 1/2c brown rice
1 slice ezk
green tae 4 waters
High Carb Day
ReplyDeleteProtein
Grilled chicken with safflower mayo
swordfish
Carb
2 ezekiel bread
Fruit
Green Grapes
Vegs
Fresh peppers
Salad
Struggled late last week and wound up eating a few snacks that I was not happy about afterward. On Friday afternoon I had 2 party size Kit Kat and then read the label sounded more like something that I should paint my walls with. I was hooping to be on track again yesterday but we went to a communion at a catering hall and found few good all alternatives and the scale this morning showed no weight loss for the last week, a big letdown.
Normal
ReplyDeleteFruit
1 Pear
1 banana
Carb
1 cont rolled oats
1 cont rice pasta
1 cont brown short grain rice
Protien
1 cont turkey sausage
1 cont lean beef
1 cont tuna fish
Fat
2 tbls saflower mayo =2
48 almonds =2
LC 1/4
ReplyDeleteFRUIT
blueberries, raspberries, blackberries
PROTEIN
1 c- whey, 2/3 chicken sausage
1 c- 2/3 chicken, .5 whey .5 rice protein
CARBS
1 c- sweet potato
FATS
almonds
walnuts
sunflower butter
bit of a transition day today, and despite no workout, consumed 2 containers of carbs. kicking it into gear tomorrow.
ReplyDeleteprotein
3 scoops whey
1.5 container chicken sausage
.5 container grilled chicken
carb
3 slices ez bread
1 container sweet potatoes
fat
1 serving almond butter
1 serving almonds
1 serving walnuts
1 serving evoo
fruit
1 small serving blackberries
cooked up the reminder of my non-organic meats today. pretty determined to consume predominantly organic meats and vegetables from here on out. intended to for a while, but todays seminar was the kick in the ass i needed.
Warning! This will probably be a rather long winded post, but, I'm excited and hope it won't be a problem.
ReplyDeleteWow, great meeting this morning! I'd like to share a Quote, it's something my High School Biology Professor used to say, often. I'm not sure who the original author is/was, but it becomes more profound, the more you think about it. Especially after that thought provoking exchange this morning. Thanks, Tom.
Well, here it is;
"The more you know, the more you know you don't know."
Yes, organic is important, very important, but attitude is all encompasing & paramount. (eg: spontaneous remission of disease as cited this morning)
Working nights this weekend and am sleep deprived. Can't wait for my days off and to switch back to the day shift. My appologies if you might have caught me nodding this morning.
Lots of good info, let's see how long it takes me to comply in an acceptable fashion.
Got to find a reliable heart monitor for exercising. Any suggestions where? I'm sure Tom mentioned it this morning, but I just can't remember it.
Todays meal plan;
Fruit
- 2 Bananas
Fat
- 3 serv mixed raw nuts (3f)
Large Salad
- 1 cont tuna (p)
- 1 cont chicken (p)
- spinach, kalamata olives, cucmber slices, sliced roasted pepper, 3 small peperoncini peppers, balsamic vinegar.
Cheat meal, at Sardi's, Manhattan, NYC with Mom after checking out the King Tut Exhibit.
- Steak TarTar (1.5 - 2 p)
- 1 slice multi-grain bread & butter
- 1 guinness stout
- 1 double esspresso
- shared Baked Alaska for 2 w/Mom
Started on a Monday so will stay with that and start Phase 2 tomorrow.
ReplyDeleteFRUIT:
Strawberries
PROTEIN:
.5 ct pp
1.5 ct chicken
CARBS:
1 ct ezb
FATS:
.5 serv of ab (forgot no fats on cheat day)
Cheat meal day
Any tips on preparing kale? I always look at it in WF but not too sure what to do with it. I want to branch out, I think I'm turning into a cucumber.
Hey Frank, Polar is well known for their heart rate monitors. I have the F6 model that I've been happy with.
ReplyDeleteThanks for the informative and very enlightening seminar today!
ReplyDeleteI had cheated by end of day with small piece of REALLY good chocolate ice cream cake (My son picked it out for mother's day...really should not have had any b/c I feel like crap now!)
Carbs:
2 EZ slice
1 ct. sweet potatoes
Fats:
Cashew butter
EVOO
OH, ICE CREAM CAKE!!!
Protien:
Chicken breast
Marinated chicken
Salads
Phase 2 tomorrow...1 carb a day - Sounds challenging, but I can do this!
Thank you;-)
Hey T...
ReplyDeleteYou can steam it like you would cauliflower if you have that kind of pot or you can saute it with a little oil (avacado)
Take a look on line there are so many ways to cook it. Let me know how it turns out. Red pepper flakes are a little spicy if you like spicy Jess.
Garlicy Kale saute
1 large bunch of kale, chard
2 tablespoons avacado oil
sea salt
5 cloves of garlic, crushed and chopped
crushed red pepper flakes
Hi Carb, 1/3, No Fat Day!
ReplyDeleteHAPPY MONDAY!!!!
:)
Weekend went to quick...
Today
Legs 40, Dance 50
FRUIT
Banana Spread (which is just a mush of banana but it sounds good (spread)
PROTEIN
.5 egg whites
1c organic sirloin with Garlic MIXED W MY SWEET P
1c organic flank steak
CARBS
1c ez Bread
.5c Rolled oats ... with agave can't wait to eat this !!! yummy
.5c white sweet potato (these are amazing) Whole foods has them
FATS
00000000
Withdrawl day!
Had salsa with my eggs not sure where that fits it.
WILL HAVE CUCS N VEGGIE DURING THE DAY
HAVE A GREAT DAY!
You got me into this kale thing.
ReplyDeleteLook at this link.
http://www.101cookbooks.com/archives/garlicky-greens-recipe.html
SUNDAY - HIGH CARB
ReplyDeleteTOMS KICKASS KB CLASS - i count this as strength not cardio - but not sure what it is)
protein
1 scoop harmonized protein
3/4 container steamed chicken and brocc (non organic)
2 large slices (prob 1/2 - 3/4 container worth) of turkey breast no skin no sauce
carb
1 large GF cracker with salad
fat (TOM SHOULD I NOT HAVE HAD ANY FATS?)
2 tablesp evoo on salad with red wine vinegar
22 nuts
fruit
1 oz freeze dried organic strawberry packet (no sweetner - no additives just strawberry)
veggies
giant salad - mixed greens - im staying away from romaine which is my mainstay until this
recall is over (even though it seems it doesnt effect organic romaine - ecoli terrifies me)
2 scoops of greens mixed with green tea and lots of ice - this is my new drink of choice! tastes better than it sounds - really
2 container steamed string beans and shallots
for the life of me i cannot get the high carb low carb strenth/hit days straight in my head! on the high carb days - is it ok to skip the extra carbs if im not feeling i need it? or is it in the program for a important purpose and i should force myself?
ReplyDeletetoday - monday may 10
ReplyDeletehigh carb - strength train with Matt (45 min) hit 2 prowler and sled runs following training
Protein
1 container of streamed chicken
1 container wild caught tuna with celery and organic vinegar and organic mustard to bind it together
1 scoop harminized protein
Carb
1/2 container of quinoa with onion and garlic - does anyone have a good quinoa recipe?
or
1/2 cont sweet potato mixed with sea salt and cin
I am at a loss since im GF on carb alternatives - any suggestions are welcomed!
Fat
1 tbsp can oil with white wine vinegar on salad
Vegtables
1/2 - 3/4 gallon (plastic bag full) of mixed steamed veg (mushroom, brocc, carrot, bok choy,cauliflower, snow peas)
1/2 bag snap peas
1/2 bag carrots
7 Pol Sp sport bottles of water
24 oz green tea, ice and 2 scoops greens
Jessica, thanks! Going to try it out, didn't occur to me to toss it into the steamer. That should be easy enough for me :)
ReplyDeleteHey Tom - really great stuff this morning-Thanks for sharing your knowledge and energy. there was even more great insight the 2nd time around.
ReplyDelete"People are infectious - Find those that enrich and enlighten you and rid yourself of those that deplete you; but most of all recognize the difference"
Didn't blog the last 2 days but my meals were rock solid. Did enjoy one drink Saturday night and a homemade brownie yesterday.
Ready to Rock Phase 3
Kara - quinoa is fine as a carb, ALWAYS measure you food AFTER it is cooked.... so one contaienr AFTER cooked can count as one of your carbs. Try not to eat frozen fruits. The coconut oil should look like a paste because it is a saturated fat.
ReplyDeletej.k. one - THANK YOU and zucchini is a veggie
ReplyDeleteDarren - come in for a session and I'll give you some ideas for stuff, just e-mail me
ReplyDeleteMaryanne - great observation... it all starts with observation and awareness. When we can do that REALLY well then change gets easier and easier.
ReplyDeleteKev - check your e-mail
ReplyDeleteFrank - thanks for the feedback... Polar heart rate monitor... get the cheapest one
ReplyDeleteT- listen to jess... cook egg whites, then throw in some kale and whatever spices you like... let the kale wilt a bit. Then take it out and throw salsa on the whole thing
ReplyDeleteJan - for you since you are doing this a second time High carb days = no fats
ReplyDeletejan - eat all the food as RXed, yes it is important
ReplyDeleteJan - what does GF mean?
ReplyDeleteLloyd - thanks for the feedback and great quote!
ReplyDeleteLow Carb Day
ReplyDeleteCarb
2 cinnamon raisin ezekiel bread
Protein
Grilled chicken with pesto
Turkey sausage with peppers
Fat
Organic Peanut Butter
Fruit
small mixed berries
apple
Vegs
Salad with lunch
fresh peepers for snack
peas
T & Tom, thanks for the info on the polar monitor. Will check it out & get one soon.
ReplyDeleteFH