Recovery!

I got my wisdom teeth out on Thursday and have been in a meds induced haze of pain and puffiness ever since. I had four teeth out, so my cheeks and chin are swollen. I feel like a puff fish and look like one too, its awful.

ME

I cant work out (I worked out right up until my operation), nor can I stick to Dr. Ian Smith's diet plan. I've been living on healthy yogurts, protein smoothies and purple mashed potatoes...I cant really eat anything harder than that!

Purple potatoes!

I got scared on day one, when I stood on the scale I had put on SEVEN pounds! WTF?!?! It went away the next day though, I think it was just the IV fluids I got.

My man has been cooking for me, he is so sweet! He made me this wild brown rice and green pea soup, and I then blended it with vegetable hummus and spinach for extra nutrients and greeness hehe- SO good, I promise- even thought it looks SO green!

Not only did he sit through the surgery for three hours, he has taken care of my every need and even surprised me with a cute balloon as he knows I love them!

Anway, before this whole diabolical process begun I made some pretty nice recipes while on the 'Pace section of Dr. Ian Smiths Four Day Diet". 

The first was baked eggplant, lightly seasoned with just a little marinara sauce and Parmesan, so good and nutritious! And veggie soup- I was trying to get creative with the list of foods allowed!!  I made a great vegetarian chilli, but I will give it its own post when I get the energy to write it down, as it deserves that :D

The last thing I cheated with was this pineapple 'cake' (more like a cookie) that someone in my office brought back from Taiwan. Being the travel enthusiast that I am I just had to try it, I love new flavors and I'm not going on a trip in the next few months so a taste of Taiwan would have to suffice! Its their regional classic treat, flakey, not to sweet. I liked it!


I also made this almost healthy cocktail with lemon seltzer water, sweet tea vodka, raw honey and lemon wedges...mmm

Wait, chocolate isn't part of this diet?

I'm still doing the four day diet by Dr. Ian Smith.

http://www.amazon.com/Day-Diet-Ian-K-Smith/dp/0312373589

 I really want to do ALL the modules even though I think that the Transition module was honestly the best one for weight loss for me! The other modules are a little too high in calories for my needs I think, especially Smooth and the Protein module! Though, saying that, I still havent tried the vigorous module and I've heard that is where the weight just DROPS off!

 The BEST thing is that I've been doing ALL the working out- my worst week so far I only went FOUR times to the gym (LOL- in the past that would have been my best week!) I'm getting SO much leaner and stronger, its amazing me!! And my body aches virtually every day, but its a good ache :D

I've been slipping a little though- a few drinks with friends at social happenings, cheese (my friends said 'come on, you have been so GOOD' and it was too hard to NOT try different types of cheeses while playing Apples to Apples!! Cheese is my weakness! Greek yogurt and cheese are the reason I will never be able to be a vegan) and I got this awesome Endangered species Dark Chocolate at my local organic store, it is 70% dark, proceeds help wildlife and it has a mint filling...mmmm....but no, not on the diet! Not even under the 'snacks' section!

Something else that has been killing me with the eating plan is the limited flexibility to be able to try new recipes! Just before I started it I brought TWO new cookbooks, and some of my favorite bloggers have also been posting drool inducing recipes I cant wait to try! But I can't! When Dr. Smith says "two servings of vegetables' he really means just that. Boiled or baked. Limited seasoning (I do lemon juice, pepper, salt, chili, braggs, and onions to add a little flavor) I feel guilty if I use marinara sauce at all, and forget about any fancy recipes involving lots of ingredients! Its not on the meal list....oh well...

I'm also not sure I will be able to stick to it 100% this coming Thursday onwards, as I'm getting my wisdom teeth removed and will only be eating SOFT food!

I do like the fact that I can sub in all my vegetarian protein:

Dr. Ian Smith says: On my diet, The 4 Day Diet, vegetarians are having great success, because they can make the substitutions they need to make. The program is very flexible for all types of eating styles whether you’re a vegetarian, vegan, diabetic, etc. If you want non-animal protein, you can load up on legumes and beans and things like chickpeas and lentils. If you eat eggs, egg whites are full of protein also.

Here is a cool sample menu plan I found online at http://www.3fatchicks.com/free-sample-menu-plan-for-the-4-day-diet/

The 4 Day Diet was created by Dr. Ian Smith. This diet is designed with 7 different modules, each lasting 4 days. Each module is unique and designed with specific goals. The 7 modules are: Induction, Transition, Protein Stretch, Smooth, Push, Pace and Vigorous. Below are free sample meal plans for each phase of the diet.

Induction

Breakfast:

• 6 oz plain yogurt
• 1 to 2 tsp psyllium husk
• 1 serving of fruit
• 1 cup of coffee with one packet of sugar and 1 tsp of milk or cream

AM Snack:

• 1 pear

Lunch:

• 2 cups leafy green vegetables
• ½ cup brown rice
• 1 apple
• ½ cup blueberries

PM Snack:

• Small side salad with 2 cups of lettuce and 3 tbsp fat free dressing

Dinner:

• 1 cup cooked beans (lentils or chickpeas)
• 1 cups steamed vegetables
• 1 cup brown rice
• 1 orange

Transition

Breakfast:

• 1 cup of coffee with 1 tsp milk and 1 packet sugar
• 6oz yogurt
• 1 tbsp low fat granola
• ½ cup berries

AM Snack:

• ½ cup low fat cottage cheese

Lunch:

• ½ cup cooked black eyed peas
• 1 cup berries
• 1 cup raw carrots

PM Snack:

• 1 fat free pudding snack

Dinner:

• 4 oz grilled fish
• 2 cups green salad
• 3 tbsp fat free dressing

Protein Stretch

Breakfast:

• 2 egg whites scrambled with a strip of turkey bacon

AM Snack:

• 1 hardboiled egg

Lunch:

• 2 slices whole wheat bread
• 4 oz lean roast beef
• 1 tbsp low fat mayonnaise
• ½ banana
• 1 cup bell peppers and cherry tomatoes

PM Snack:

• Small protein shake (200 calories or less)

Dinner:

• 1 cup navy beans
• 1 cup brown rice, cooked
• 1 cup steamed vegetables

Smooth

Breakfast:

• 1 serving cereal
• 1 cup fat free or skim milk

AM Snack:

• 2 oz cheese
• 3 to 5 whole wheat crackers

Lunch:

• 2 cups green salad
• 3 tbsp fat free dressing
• 1 cup cooked lentils
• ½ cup strawberries

PM Snack:

• 1 apple
• 2 tbsp peanut butter

Dinner:

• 2 medium slices of pizza (no meat)
• 1 cup green salad
• 1 cup steamed vegetables

Push

Breakfast:

• 6 oz plain fat free yogurt
• 1 smashed banana
• 1 tbsp wheat germ
• ½ tbsp peanut butter

AM Snack:

• 2 cups baby carrots

Lunch:

• 2 cups green salad
• 3 tbsp fat free dressing
• 1 cup raw carrots
• 1 pear

PM Snack:

• ½ large banana

Dinner:

• 5 oz skinless, boneless chicken breast
• 2 cups steamed vegetables
• 1 cup freshly squeezed lemonade with 1 tsp sugar

Pace

Breakfast:

• 2 whole wheat frozen pancakes
• 2 tbsp low calorie syrup

AM Snack:

• 1 apple

Lunch:

• 1 cup vegetable or chicken noodle soup
• 2 cups green salad
• 1 cup green tea
• 1 apple

PM Snack:

• 1 pear

Dinner:

• 5 oz grilled fish
• 2 servings of steamed vegetables

Vigorous

Breakfast:

• 6 oz fat free yogurt
• 1 tsp psyllium husk
• 1 apple
• 1 cup of coffee with one packet of sugar and 1 tsp of milk or cream

AM Snack:

• 2 oz lean roast beef

Lunch:

• 2 cups green salad
• ½ cucumber, sliced
• 1 cup steamed vegetables
• 1 orange

PM Snack:

• 1 reduced fat cheese stick

Dinner:

• 1 cup green salad
• 1 cup steamed vegetables
• 1 ½ cup broth based soup
• 1 pear

The meal plans above are designed for each module of the 4 Day Diet. For several modules, Dr. Smith provides strict meal plans that remain the same for each day, yet with other modules, the meal plans vary from day to day. In addition to following the meal plan, be sure to add the recommended exercises to your daily routine. Within 28 days, you should start to have healthier eating habits and see some change in your weight and body fat.

Happy July 4th! And an update on my progress on the Four Day Diet

/hihi How was your Independence Day?

I took a day off on Monday from my diet (I've had one cheat day per module it seems LOL...oh well, I've still been going to the gym at least 5 days a week and have lost 4 pounds!)

We went to a pool party, then had a BBQ with friends and watched fireworks:



A very cute cat has usurped my friends chair!!




Decked out in my red white and blue!




the men cooking for us- how it should be





obviously a vegetarian cookout LOL





YUM





I love fireworks- the sound, the color, the randomness!



watching fireworks late into the night in sweltering hot Florida!

 I finished the four days of the Protein module on Dr. Ian Smith's 'Four Day Diet' ( for info on the diet see http://finallyfit4summer.blogspot.com/2011/06/detox-time.html) 

Things I liked about the Protein module:

There was a LOT of allowed food and I didnt even eat everything on the list! I felt REALLY full the entire time! I think he plans the diet like that, so you aren't in 'starvation mode' as some modules have a LOT of food!

I had lots of energy for working out + loved the post workout protein shakes! And discovered a yummy mango protein smoothie mmm....

 I substituted all the animal protein for low fat vegetarian protein (soy sausages, scrambles, unfried burger patties)

The main thing I DIDN'T like? Not losing anymore weight! But I'm doing the PUSH module next, so that should do the trick! And my muscles are all charged up with protein now :)

I started the Push Module yesterday. I skipped out on 'Smooth' which was next in the book, deciding to save it for when I feel I need it (Smooth allows you to eat pizza etc for a few days in moderation if you want)

I went to Wards, our local, organic store and loaded up on veggies and things I'd need for the next four days in the 'PUSH' module:


my veggies! Less than $30 too!

  I found purple organic sweet potatoes! How cool is that! (One of the 'snacks' you can have is a small sweet potato!)  I got crisp organic apples, they are the best! All the other apples look way to huge and shiny, not natural!  I only get as much fruit as I know I'm going to eat so it doesn't rot- 2 apples, 2 pears, an orange..the only thing not entirely on the list is the Baklava...I swear I will just nibble on a little piece daily!!

Day Four of my Detox (aka. The Four Day Diet)

I've noticed I'm drinking a LOT more water than usual, without any effort. I just keep finding myself getting up and filling up my cup at least once an hour at work. My skin is so great right now I'm not wearing any foundation at all anymore, just a little sunscreen and concelar on my dark circles! I'm starting to notice some arm definition :D

Tux obviously admires my taste in shoes hehe

Its  my second week of consistently working out most days of the week, and that is translating into feel fab! My body doesnt feel so soft to me anymore...its a slight change, but I feel it.


 My calf muscles are actually hard little balls under my skin know rather than mush, especially after a run.  I'm noticing a slight definition to my arms!


I'm pear shaped, so my arms are the area I will show muscle definition first, its exciting :D Unfortunaltey that also means that my bottom will be the last thing to shrink!!


My only problem right now? I am hosting a little True Blood get together for the premiere at my house (yes, its back on HBO for the summer!!! :D ) Vampires, southern grit, fantasy creatures and a sexy (unsparkly!!) cast...

We have all been waiting for this date since our get togethers at my house last year! I'm going to play Jace Evertt's "Bad Things"  on a loop...(BEST intro song EVER)


http://www.youtube.com/watch?v=MDY42pFwq7c&feature=related


And True Blood themed food is a must for the first episode!! It definitley NOT on the plan though :( But considering the year long wait I think I will have a few bites and a drink or two - my stomach has shrunk so much I dont think its possible for me to go too overboard I'd get too full!


This website has such creative ideas: http://bombshelleventplanner.wordpress.com/2009/09/15/true-blood-party-vampire-themed-gala/


Some of my faves:

red velvet blood spattered cakes



And I just HAVE to make these- very easy, yummy and  I actually have ALL the ingredients on hand (they eyeballs are made with lychees and blueberries!)


http://www.hostessblog.com/2009/10/halloween-cocktail-pina-ghoulada-with-creepy-speared-eyeball-garnish/

Breakfast:


Yay! Today is unlimited fruit day! Well, I started off with this :

Lunch


Turned out to be a hastily thrown together garden salad.....I actually threw it all in a Tupperware right before running out the door for work as I didnt have time the night before. I chucked two handfuls of spinach, two tomatoes, a cup of brown rice and 3oz of cashes into my container and threw some fruit in my purse to snack on!


The salads arent that big, so I choose spinach as my leaf, as its more nutrient packed than lettuce or anything else!




Dinner:


Guess what I still have a lot of in the fridge? Yep.... Cabbage Soup!! Made according to Dr. Ian Smith's recipe....its actually pretty good though and hey, I don't need to cook dinner and can instead relax on the couch and watch how awful this years Bachelorette is on Hulu....no actually, that is a total waste of my time...


My man helped me polish off all the soup, I thought I had to much considering I only need two cups for this detox, but he enthusiastically had several bowls tonight. He even mentioned that he liked how many vegetables you can fit into a soup and that they are more palatable that way- I agree!


I had my 10grams of psyllium husk mixed in with my lemonade that Dr Ian Smith allows, but I subbed out the sugar and replace it with this instead

I LOVE local honey!!

Psyllim is important in the detox phase. Its a colon cleanser really, and it will allow you to abosorb all the nutrients to come in the upcoming Transition phase!


I snacked on a pear and a plum and had icy cold Florida Fresh OJ, made locally, after my workout!


 Gym:


I did my forty required minutes of cardio -20 on the Elliptical, 20 minutes of running and then 10 minutes on the weight machines just to get those arms I'm looking forward to :D

Its 'that time of the monnth' for me, but I'm really proud of the fact that I've been dragging myself to the gym and getting my workouts in, no excuses! Its a bit harder than usual and I dont have as much energy, but I'm not giving myself any excuses!!

Tomorrow is the new module in Dr. Ian Smiths Four day Diet - Transition! I'm excited :D

Day Three of my Detox (aka. The Four Day Diet)

Day three was my turning point. I finally didnt feel weird and actually woke up full of energy and waaay before my alarm clock! I think the first two days were really rough as all my toxins made their way out my body and I got used to eating a really clean diet! I THOUGHT I ate pretty healthy, but I don't usually eat that much fresh food (fruits for breakfast, vegetables for snacks? Um..NO!)

When I attempted to do this two years ago I don't think I even followed it as well as I am now- sure I made salads. But I loosely interpreted "Garden Salad" and chucked all sorts of stuff into my 'salad'....croutons and creamy dressings DO make a difference in calories and the 'cleanliness' of the food (I hope that makes sense!)

This doesn't count as a "Salad" either!

There is something about fresh, un-microwaved food that makes you feel great :D

I prepped most of my food for the day the night before, I like how easy it is to just look at the foods allowed for the day and follow that, it takes out all the thinking/calorie counting and makes it foolproof! What I ate:

Breakfast:

A cup of fresh raspberries (SOO plump and juicy!) mixed with a 6oz Stonyfield pomegranate yogurt (Dr. Ian recommends you eat yogurts with fruit on the bottom, this one was great!) and one banana.

And a glass of lemon juice (water, 1tbsp raw honey, fresh squeezed lemon wedge)

I prepped my fruit salad  the night before and put it in a Tupperware, which turned out to be convenient as I couldn't scarf it all down before work for breakfast, so I just took the rest with me! I had it as a mid-morning snack, during a break at work. I sat outside in the sunshine, eating raspberries and reading this brilliant book:

Lunch:

Another small garden salad, this time I added mushrooms and used a sesame Asian ginger sauce for dressing to reduce my boredom with garden salads!

 

I also included my allowance of chickpeas/beans in this salad because it looked to small to keep me going through a work day without them!

Dinner:

Dinner? On a cleanse? ha ha... Actually, I was allowed to make CABBAGE SOUP tonight! WOWWW don't all get jealous at once now....

 

It actually tasted pretty darn good! I got home, feeling kinda hungry and pretty ready for dinner.. and discovered that it was going to take FIFTY minutes to make the soup according to Dr. Ian Smith's recipe, so I modified it by doing it in a pressure cooker (THANK God, or I may have just started eating the cutting board....)

 The soup has potatoes, carrots, onions and ham in it...I substituted the ham with two of these Gardein Chicken Scallopini made with soy and quinoa and kamut...

they are only 90 calories each and I stock up on them when they are BOGO!

The recipe makes a TON of soup by the way....my man had some too, he actually liked it! And I have a ton of cabbage soup in my fridge if anyone is interested...

I was allowed one cup...

Plus 2 cups of spinach....I skipped out on the spinach and had another half a cup of soup instead I was so over cooking by that point and still had to get to the gym

The Gym:

I did my 40 minutes of cardio....I definitely notice a decrease in my strength and energy on the harder cardio compared to my usual carb fueled self....but it felt great in the end!

Day three done...my stomach is REALLY flat and unbloated, I think its the lack of diet soda and sugar in my life :D

Day One of the Detox (aka The Four Day Diet)

The first day of the cleanse my main issue was- HUNGER..../blur Ok, I LOGICALLY know I got enough food on day one of the plan...I ate all of this:


 Yogurt and nectarine, a banana and strawberries and blueberries for breakfast +2 cups of coffee. (forgive the lack of photos, still fixing my camera!)

 A cup of brown rice, plus a cup of beans and a cup of spinach mixed with a little organic mango salsa for lunch.

A plain garden salad (cup of spinach, cucumbers, tomato, 2tbsp low fat dressing) and a repeat of lunch for dinner ( A cup of brown rice, plus a cup of beans and a cup of spinach mixed with a little organic mango salsa)

A glass of fresh lemonade

An 8pm 'god I'm feeling hungry' banana......

... but as I lay there trying to go to sleep I felt super hungry, and all I could think about was the lovely stuffed cheese pasta with mushroom sauce I had given to my man as a sign of my commitment ( I had made it for myself for lunch on Monday at work, but then gave it up to him for his lunch the next day - wow!! LOL )


And I think its because I never felt that 'full' feeling even after a heaping plate of rice, beans and veggies...and I think thats a bad thing because it shows that my usual diet has enough crap in it that a clean day of eating makes me CRAVE things like sweets, alcohol, soda, heavy carbs and cheese to feel satiated!!

I thought I'd been eating pretty healthy-  I didnt realize I still relied on more refined carbs like bread (rather than very unrefined brown rice) to get that 'full' feeling! I could STUFF myself with rice, beans and salad and still be hungry in an hour I think....

I also went to the gym and did the forty minutes of cardio required- 20 minutes on the elliptical and 20 mintues on a stationary bike while working 3 pound weights at the same time.


As I pedalled on the bike I kept my arms moving with the weights in every direction- above my head, to the side, bicep curls....and boy do I feel it!

I cant believe 3 pound weights had that much impact, I've being using 5 pounders when doing Jillian's 30 Day Shred DVD...but I guess the fact that it was 20 minutes of arm workout is what matters, not the weights. I really liked the fact that I was working my arms AND legs at the same time ( I get bored just doing one!)