Let Life Happen

Weekends come and go but my new eating plan is here to stay. It is great to be introduced to something that feels like a good fit. That is how it is with the Flat Belly Diet. The menus are very satisfying and I like the Mediterranean-style approach. I know that I am eating healthier than I have in years.

There was little temptation to veer off-course when eating out this past weekend, or celebrating a family member's birthday. The biggest challenge was staying on schedule. The plan stresses the importance of eating every four hours and that didn't happen. I managed to get every meal in both days but got off schedule on Sunday, causing intense hunger at times. It makes me realize the importance of eating regular. The meals are quick to prepare so there is no excuse for letting myself get as hungry as I did.

When I looked at Saturday's menu, I was concerned about whether or not I would be able to eat everything that was listed. In addition to other foods, I needed to eat two frozen whole grain waffles, four slices of whole wheat bread and six wheat crackers throughout the day. That is more "bread" than I am accustomed to eating. I knew that I would not be hungry afterwards.

As it worked out, the third meal of the day on Saturday was at a restaurant. Knowing that I would not be home, I packed the afternoon snack, which consisted of wheat crackers, almond butter and an apple. For dinner I referred to the Restaurant Rescue section of my Flat Belly Diet Pocket Guide. It lists acceptable meals at several well-known restaurants. Panera Bread was one of them. I had the Low-Fat Chicken Noodle Soup and a whole grain baguette. It was very satisfying and the best thing was that I was still on-program. It is recommended that you go online to check restaurant menus and nutritional information prior to going out to eat. Planning, after all, is the key to sticking with any diet program.

When I started the 28-Day program, I was somewhat concerned about my own ability to lose weight while eating bread, waffles and chocolate chips. But that concern has subsided since stepping on the scales this morning and seeing that I was down another pound. 

Here is a look at my menu for Sunday and today. Again, items listed in bold are associated with a Flat Belly Diet recipe. Pay close attention to today's snack. Yum!

SUNDAY'S MENU

Mango Strawberry Smoothie

California Burger

 Fruit and Nuts

6 small whole wheat crackers

Dijon Salmon Pita

TODAY'S MENU

Walnut Apple Waffle

Avocado And Salmon Salad

Strawberry Chocolate Waffle

(this is my snack)

Waldorf Pita

"Sammerkin"

Blessed this earth 6 years ago last Thursday.

28-Day Plan: Day 2

As expected, the Strawberry Chocolate Waffle from yesterday was my favorite meal (actually afternoon snack). Foods with saturated fat are very limited on this diet so how can chocolate be on the menu? Apparently, the saturated fat in dark chocolate is stearic acid, which is different. It is largely converted to oleic acid in the body and that's a MUFA (monounsaturated fatty acid). In other words, it's a good fat.

Speaking of favorites, the Chicken and Apple Salad was a close second. By the time it was completely assembled, my dinner plate was heaped full of romaine, tomato, apple and chicken. I topped it off with olive oil and balsamic vinegar. And it was so darn pretty!

I took another look at the shopping and exchange lists in my Flat Belly Diet Pocket Guide and noted that I had done better than I thought at the market. There are actually few items that I need to purchase since so many substitutions are allowed. I was glad to see that many of the oils, some of which are rather expensive, can be exchanged. 

A basic version of today's menu follows. Bolded items signify a Flat Belly Diet recipe.

Walnut Apple Waffle

Chicken Sandwich
1 small banana

 Crackers with Almond Butter

Apple

Scrambled Egg and Toast
1/2 grapefruit
1 string cheese

Since I will be going away today, the challenge is how to eat out and still stay on-program. Needless to say, my handy Flat Belly Diet pocket guide will be near me at all times.

Flat Belly Diet: 28-Day Eating Plan

Shopping was a must to properly prepare myself for the next portion of the diet. The shopping list in the book was quite extensive so it took much longer than expected. I wasn't familiar with the location of many of the items. I came to realize that I will also need to shop at a store that specializes in organic and natural food, such as Whole Foods. I was unable to find some of the oils and other items. The cost is substantial to stock the kitchen adequately but many ingredients will be used throughout the next 28 days. And many of the items on the list can be interchanged, which reduces the overall cost.

This is a partial representation of foods needed
for the diet. I've yet to buy many of the oils required
along with several other items.

Despite the effort and expense, I feel that it's definitely worth it. I know that I am improving
my long-term health by eating healthier and it's so great to see a lower number when I step on the scales. I'm happy to say that I dropped four pounds since I began the jumpstart program. Four pounds in four days."Yay!"

Below is a scaled-down version of today's menu. The bolded items have recipes associated with them; none of which are very involved. I'm sure there will be those that I like more than others, and certainly a few favorites. I suspect that the Strawberry Chocolate Waffle will be one of them. I'll let you know.

Pumpkin Crunch Cereal
8 oz. skim milk

Chicken and Apple Salad
with olive oil and balsamic vinegar

Strawberry Chocolate Waffle

Guacamole Dip
whole wheat pita
1 string cheese

Jumpstart: Day 4

One of these things is not

like the others...

It always helps to have a little

support from your friends when making

lifestyle changes. Meet one of mine.

  

This is the final day of the Jumpstart program. The third day was much easier than the last two. I vowed to give up Sassy Water more than once but continued using it. Although they do recommend drinking it throughout the 28-Day program, I will not include it in my own plan.

I have followed the program very closely, although I did have had an 8 oz. cup of coffee (with half-n-half) and 5 or 6 Triscut Thin Crisps the past two evenings. 

I will now begin the 28-Day plan, which includes things like whole grain waffles topped with semisweet chocolate chips, guacamole dip and mango strawberry smoothies.  The trip to the market should be rather interesting looking at the shopping list for the week.

Here is the menu for today:

Breakfast

1 packet instant Cream of Wheat

1 cup fat-free milk

1/4 cup roasted or raw unsalted sunflower seeds

1/2 cup unsweetened apple

Glass of Sassy Water

Lunch

3 ounces chunk light tuna in water, drained

1 pint fresh grape tomatoes

1 low-fat string cheese

Glass of Sassy Water

Snack

Pineapple Smoothie (1 cup fat-free milk, 4 ounces

canned pineapple tidbits, ice, 1 tablespoon organic flaxseed)

Dinner

3 ounces grilled chicken breast,

drizzled with 1 teaspoon olive oil

1 cup steamed green beans

1/2 cup cooked brown rice

Glass of Sassy Water

Jumpstart: Day 3

It's just not the same!

Need I say more? I'm longing for a little caffeine in my diet. The two-quarts-a-day Sassy Water isn't doin' it for me.

When I told my mother about my plan to give up coffee, she said, "You're going to get a headache." I really thought I'd prove her wrong. Not! It felt as if someone had taken a C-clamp and attached it to my temples. On top of that, I felt queasy most of the time—especially at the thought of drinking Sassy Water.

By evening I was looking for some relief and downed an 8 oz cup of coffee (with half-n-half) and ate a few Triscuit Thin Crisps. Although I felt instant relief, I added an extra 140 calories to my 1200 calorie a day diet. The total allowable calories will increase to 1600 after the fourth day, and there will me many more foods to choose from. Dark chocolate is one of those. I'm so looking forward to the change. One thing I do know is that, as of day five, Sassy Water will no longer be on this chick's menu.

Today's menu goes something like this:

Breakfast

1 cup unsweetened cornflakes

1 cup fat-free milk

1/4 cup roasted or raw unsalted sunflower seeds

2 tablespoons unsweetened raisins 

Lunch

4 ounces deli turkey

1 cup steamed baby carrots

1 low-fat string cheese

Snack

Blueberry smoothie: (1 cup fat-free milk; 1 cup frozen unsweetened

blueberries; 1 tablespoon flaxseed oil)

Dinner

4 ounce grilled tilapia drizzled with olive oil

1 cup cremini mushrooms, sauteed in cooking spray

1/2 cup cooked brown rice

Jumpstart: Day 2

Sassy Water is refreshing but it's
not exactly "my cup of tea." 

I'm well into the second day of the jumpstart program and have been faithfully following the plan. There have been a couple challenges but I've been able to work my way through. In addition to temporarily giving up coffee, I'm having a little issue with drinking the amount of Sassy Water required. The Blueberry and Pineapple Smoothies have been welcome treats the past couple of days.

Today's menu is as follows:

Breakfast

1 packet instant Cream of Wheat

1 cup fat-free milk

1/4 cup roasted or raw unsalted sunflower seeds

2 tablespoons unsweetened raisins

Glass of Sassy Water

Lunch

3 ounces chunk light tuna in water, drained

1 cup steamed baby carrots

1 low-fat string cheese

Glass of Sassy Water

Snack

Pineapple Smoothie (1 cup fat-free milk, 4 ounces

canned pineapple tidbits, ice, 1 tablespoon organic flaxseed)

Dinner

3 ounces grilled chicken breast,

drizzled with 1 teaspoon olive oil

1 cup cremini mushrooms, sauteed in cooking spray

1/2 cup cooked brown rice

Glass of Sassy Water

Jumpstart: Day 1

Lifestyle changes take time and effort. Awareness is essential to counter years of conditioning. For instance, giving up that morning mug of coffee was not easy. Yet, it is a good thing to do because I like my coffee rich and creamy. I gave up sugar decades ago but I made up for it by using half-n-half; lots of it.

I had my first taste of Sassy Water this morning. Let me just say: It is appropriately named. With ingredients like ginger, lemon, mint and cucumber, a little sass is to be expected. A palate can use a little of that now and then—and it looks great in a clear pitcher.

I don't really believe in diets, but sometimes it takes a little something extra to get a person on the right track. That's why I decided to try the Flat Belly Diet. I'll be posting my experience, good or bad, so stay tuned.

In addition to Sassy Water, the menu for my first day of the jumpstart program is as follows:

Breakfast

1 cup unsweetened cornflakes

1 cup fat-free milk

1/4 cup roasted or raw unsalted sunflower seeds

1/2 cup unsweetened applesauce 

Lunch

4 ounces deli turkey

1 pint fresh grape tomatoes

1 low-fat string cheese

Snack

Blueberry smoothie: (1 cup fat-free milk; 1 cup frozen unsweetened

blueberries; 1 tablespoon flaxseed oil)

Dinner

4 ounce grilled tilapia drizzled with olive oil

1 cup steamed green beans

1/2 cup cooked brown rice

Did someone say MUFA?

In case you haven't noticed, I love to share things...like photos, stories, poems, my inner most thoughts. You name it. This time I'd like to share my new eating plan. I will begin the Flat Belly Diet tomorrow. Yes, it is a diet but I prefer to think of it as a lifestyle change. It is based on the Mediterranean-style diet, which includes a variety of healthy monounsaturated fatty acids—MUFAs (MOO-fahs).

MAKINGS FOR "SASSY WATER" 

I will be doing the 4-Day Anti-Bloat Jumpstart the first four days and then the expanded plan after that. One requirement is Sassy Water, which is made daily. The ingredients are water, ginger, cucumber, lemon and mint. It sounds more suitable for a warm summer afternoon but I prefer to get a head start on my weight loss so I'll ignore the snow and freezing rain outside and mix my first batch tonight.

Sunshine State

       

Photos from a recent visit to Florida. 

Live This Moment

"All too often we are living in the past, preoccupied with something that has happened to us; or we are living in the future, waiting for a time when life will treat us magnificently and we will be happy; or worrying about what lies ahead and how we will cope... but every day of our lives brings the opportunity for a new beginning, and there was never a better time to be."

—Eileen Campbell

Lady at the Checkout

The elderly woman leaned across the counter, propping herself up with her forearms. Her customer, a reserved woman with dark hair and glasses, carefully placed her items one-by-one onto the countertop. The old lady read the price of each item out loud as she slid them to the bagger standing next to her. An unused cash register sat at the far end of the counter. Boxes and bags—a hodgepodge of sorts—filled the cramped space behind the checkout.

I waited, next in line, as the two performed their version of Resale Checkout Ballet.

So far, so good. Every item had been branded with the familiar handwritten yellow tag; except for the hardcover book with the bright exterior. Their rhythmic dance faltered as the old lady turned the book over repeatedly in her hands. Her glasses slipped further down her nose as she searched feverishly for the price tag. Several seconds passed before she looked at the woman and declared, "One dollar." The woman was not pleased. She quietly, but firmly, contested as she stared back at the clerk. But the old woman persevered, "It's a popular kids' title—one dollar!"

It was now my turn to face the old lady as I reluctantly placed my only purchase onto the marred checkout counter—an untagged copy of Tuesdays With Morrie.

Pond on Fairway

Reflection in pond behind parents' home in Florida.
The gator was nowhere in sight. Watch out "Schnops."

Pink Flamingos

Yes, they are real. The photo was taken at a
Florida bird sanctuary. Aren't they gorgeous?
Maybe I'll buy a couple plastic ones to
display in the my snow-covered yard.

Just Because

Good fortune comes to he who becomes the
landing strip for a wayward dragonfly.

Snowflake Souffle

In silence they come tumbling down,                                    

tossing twirling to the ground.

Hours pass...the piles grow higher.

Snowflake Souffle is what you desire!?!

In wonderment I sit and stare

at Mother Nature's creative flare.

In the far off clouds I see

a glistening white menagerie.

There's an arctic fox and albino deer, 

a great white bear...but have no fear.

For they'll prance about in the billowy clouds,

'til the northern winds shoo the trio out.

To the earth they'll make their way,

this icy creation...more Snowflake Souffle.

Snowflakes and souffle — so fluffy and light.

But like people I know, similarities are slight.

As the snowflakes slowly drift on by, 

I contemplate the years and sigh.

For, without a doubt, they come and go,

but what they may bring...one only knows.

© 2011 K.S.D.

Key to Happiness

Happiness is just around the corner; if we choose to let it in. My own desire to be happy

is immense but it is always somewhere in the distance. The reason is unknown, although

I feel there is a definite influence that keeps it from transpiring. I'm finding that The Power of Now by Eckhart Tolle offers some clarification as to why. It stresses the importance of having a deeper level of awareness; one in which presence becomes the natural state

of Being.