Your First 10 Days Begins Monday November 18

THE FIRST 10 DAYS GOALS:

• Eat 1400 calories per day.  Eat all 1400 calories.
• Drink 16 oz of water at breakfast, lunch, and dinner.
• NO sugar. Period.
• Exercise every day but Sunday.
• New Super Food: yams, the orange ones. Packed with vitamins, try them for dinner or snack. No-no to butter.  See this link for ways to cook it healthy.  http://www.sixsistersstuff.com/2012/01/healthy-meals-monday-10-healthy-ways-to.html

HINTS and TIPS:

• Meal repetition is the simplest way to start eating better.  It takes out the guess work and uncertainty.
• Prepare your meal and eat only when it's all done and you are sitting at the table.
• Try eating before you cook for your kids.
• Plan to workout before one of your meals or snacks.  This will help you satisfy your ravenous post-workout hunger without cheating.
• Follow the plan at will.  But if you follow it you WILL see improvements!

COMMUNITY:

• Check the bottom of the blog for links, apps, and recipes that will be helpful and motivational.
• Leave comments with your progress, and strong or weak moments.

THE 10 DAY MEAL PLAN:
Feel free to substitute but stay in the calorie limit.  
Remember Protein is King for weight loss.

BREAKFAST: 300 calories

• Choose ONE carb: 1 piece whole wheat toast, one serving cream of wheat, quinoa, plain oatmeal, or nine grain hot cereal.

• 1 protein: 1-2 eggs cooked any way you like, use only cooking spray, no butter.

• 1 complex carb: 1/2 cup fruit or 1/2 piece of fruit.

• 16 oz water

MORNING SNACK: 200 calories or less

See posted snacks lists


LUNCH: 300 calories

• One serving (approx 1.5 cups) of soup of the day. OR

• Choose ONE Protein: two servings of sandwich meat or tuna, 1-2 eggs (if you didn't eat any with breakfast), chicken, other lean meat

• 1 carb: 1 slice wheat bread.

• 1-2 vegetable servings: salad, steamed veg, sweet potatoes steamed or baked, or other vegetable you like.

• 16 oz water

• **the best thing to do for lunch is to make a lean stock and vegetable based soup with lean protein in it, and eat it all week. 

AFTERNOON SNACK: 200 calories

See posted snacks lists

DINNER: 400 calories

• Eat what your family eats, but don't snitch while you cook!  Try to lighten it up fat-wise for everyone's benefit.

• Eat a half sized portion (particularly of noodles, rice, or bread). 

• Add a salad or other vegetables to round it out.  Remember protein and veggies are free game!  

• Don't forget those 16 oz of water!

LUNCH RECIPE FOR THIS SEGMENT:

Cold Day Chicken Soup
Adapted from this Shape Magazine article:
http://www.shape.com/healthy-eating/meal-ideas/10-satisfying-soups-weight-loss/cold-day-chicken-soup

Ingredients:

• 1 tablespoon coconut/olive oil
• 1 yellow onion, chopped
• 3 carrots, grated
• 2 celery stalks, chopped
• 2 cloves garlic, crushed
• 8 cups low-sodium chicken broth
• 3 cups diced chicken breast (boiling in the chicken stock is easiest)
• 1 bay leaf
• 1 apple, chopped
• 1 dash pepper
• 1/2 teaspoon dried thyme
• Zest of 1 lemon
• 2 cups unsweetened coconut/skim milk
• 1 dash salt

Directions:

In a large pot over medium heat, melt coconut oil. Add onion, carrot, and celery, cook, stirring occasionally, for 5 minutes. Stir in garlic and curry powder and cook 2 minutes. Add chicken broth, chicken, bay leaf, apple, pepper, thyme, and lemon zest. Stir well. Bring to a simmer and cook for 40 minutes. Stir in coconut milk and salt, if desired. Remove bay leaf and serve.

Nutrition Facts - serves 8

Amount per serving:Total Calories: 185; 11g Carbs; 6.5g Fat; 22g Protein

WHAT TO HAVE ON HAND:

1 loaf whole wheat bread or whole wheat english muffins

1 dozen eggs

10 snacks of your choice - see posted list

5 pieces of fruit (1/2 each day)

5 vegetables - 1/2 cup each day - frozen are wonderful and cheap. Get a couple fresh to nibble on.

Salad greens

Yam

Kroger brand V8 or V8Spicy - no brainer veggies in a glass.

Ingredients for Chicken Soup, recipe above.