Back on Track and well over 50

[kokoshep]

ok here's my deal.
I work 4 nights a week from thrusday night to monday morning. What that has done is add an extra meal to my work days.
So, this is what i'm going to try to do.
When I get home from work eat breakfast , take a nap
wake up have the morning snack instead of lunch
if needed, have another snack to tide me over till supper
For supper in the evening eat lunch salade
another nap before leaving for work
At work
Afternoon snack
Dinner at 2am
racotta desert at 5 am
Pistachios as needed up to 30

Cutting out the extra dinner i've been eating should help alot, i hope.

[kokoshep]

so here's what i've had today

8am asparagus and cheese omlette/ tea
2 pm two ham rollups
4pm tossed salade with chicken bits and a bit o' parmesan cheese , celery stalk with half a wedge of lite laughing cow
11pm two ham rollups and a stalk of celery with the other half of laughing cow wedge
2am stir fry beef and green beans with mrs dash and a tossed salade with a couple oz of leftover salmon
a few pistachios here and there less than 30
at 5 am will have half a cup of vanilla racotta desert.

[sassybb]

Good for you for working it out on this site. Opportunity to get feedback.

I am a bit confused about your schedule and sleep- eat times. I have worked the night shift as well as the killer 12 hour shifts. One thing that seems a problem is to eat a large meal (ie omlette) and then go to bed. Possibly your 5am snack could be a bit more hearty and then limit food 2 hours before sleeping. The juggle of different work shift is crazy making but doable. We are here to help.

The omlette could be a aspargus fritata that you make before you start your 4 day night shift routine. That way you could take a serving and have it at your 5am meal opportunity.

Anyone else here with some thoughts. I am going to work out my daily plan and then post it shortly.

bb

[sassybb]

Let see if this works. I keep a meal plan on a different format. Rather than rewrite everything, I will try to copy and paste here.

Breakfast:

Egg white, 1 serving 17 1 0 3
Cottage Cheese, 1% Milkfat, 0.75 cup (not packed) 122 5 2 21
Cucumber (with peel), 0.5 cup slices 7 1 0 0
Red Ripe Tomatoes, 0.75 cup, chopped or sliced 28 6 0 1
Almonds, 0.08 cup, sliced 44 2 4 2

Breakfast TOTALS: 218 14 6 27

Lunch:

Turkey breast meat, 4 ounce(s) 118 5 2 19
Swiss Cheese, 1 slice (1 oz) 107 1 8 8
Peppers, sweet, red, fresh, 1 cup, chopped 40 10 0 1

Lunch TOTALS: 265 15 10 29

Dinner:

Pink Salmon (fish), 5 oz 211 0 6 36
Green Beans (snap), 0.5 cup 17 4 0 1
Tomatoes, red, ripe, raw, year round average, 0.5 cup cherry tomatoes 16 3 0 1
Basil, 2 tbsp 1 0 0 0
Anchovy (anchovies), 2 anchovy 17 0 1 2
Iceberg Lettuce (salad), 1 cup, shredded or chopped 8 2 0 0
Oil and Vinegar Salad Dressing, 1 tbsp 70 0 8 0
Cool Whip Lite, 1 serving 20 3 1 0

Dinner TOTALS: 360 13 16 41

Snack:

hummus with capers Affi's, 2 tbsp 45 5 2 2
Endive, 0.5 cup, chopped 4 1 0 0

Snack TOTALS:

Well it look okay. At least you can see what I am planning for today. the numbers after are the calories, protients, fats, carb

Okay-- have a nice day everyone.

[kokoshep]

i know it's a wacky schedule , i've been working it for 12 years now. i work from 11 to 7 in the morning, sleep about 4 hours after "breakfast and then 4 hours from 6 to 10 before i go to work. so i've been getting a double punch of big meal /sleep and big dinner / sleep , which is why i moved lunch to the evening meal.

i"m thinking i can make some of those mini egg quiches to take to work for breakfast at 5 am then have that snack before bed when i get home. ( at least for the first two weeks) On my three days off my wake/sleep is normal which helps to even out the crazy parts. Thanks for the suggestion !

[sassybb]

A great recipe for that is
eggs (i use a couple of regular with egg whites)
smoked salmon (leave it out if not available or not a fan)
cooked asparagus (drained)
chopped havarti dill cheese.

This is a delicious recipe. You can spray a pan and baked at 350 or so. I make fritattas all the time but this recipe is so SB phase 1.

BTW havarti cheese is a naturally low fat cheese and melts beautifully.

bb(barb)

[kokoshep]

Sounds yummy,
i've put the havarti dill cheese on my list of things to pick up on the way home in the morning.

[sassybb]

Big Start Day for some of you! Good luck.

I want to tell you that I was introduced to this program by a 70+ year old woman. Just a regular person. She did this program and over the course of a year had lost over 70 pounds and then kept it off for 1 years. She did not exercise. Now I am an advocate of exercise but can you imagine the success we will have with some exercise and how great we will feel.

Monday Food Plan
Egg white, 1 serving 17 1 0 3 a(at 5 am before work)
Breakfast TOTALS: 17 1 0 3 (big breakfast is listed in snacks)

Lunch:
Mayonnaise, regular (mayo), 2 tbsp 115 7 10 0
Celery, raw, 0.25 cup, diced 5 1 0 0
Onions, raw, 0.03 cup, chopped 2 0 0 0
Tuna, Canned in Water, 1 cup, solid or chunks 179 0 1 39
Lettuce, red leaf (salad), 2 cup shredded 9 1 0 1
Avocados, California (Haas), 0.3 fruit without skin and seeds 87 4 8 1

Lunch TOTALS: 396 14 19 42

Dinner:
Pink Salmon (fish), 0.5 fillet 185 0 5 32
Zucchini, 1 cup, sliced 29 7 0 1 (raw like carpaccio with lemon, olive oil and shaved parmesean)
Olive Oil, 1 tbsp 119 0 14 0
Cauliflower, 1 cup 25 5 0 2 (roasted with olive oil, garlic, lemon juice and capers)
Dinner TOTALS: 468 13 32 35

Snack:
Snap peas, 1.25 cup 35 6 0 2
hummus with capers Affi's, 4 tbsp 90 10 4 4
Almonds, 0.08 cup, sliced 44 2 4 2
Cottage Cheese, 1% Milkfat, 0.75 cup (not packed) 122 5 2 21
Cucumber (with peel), 0.5 cup slices 7 1 0 0
Red Ripe Tomatoes, 0.75 cup, chopped or sliced 28 6 0 1

Snack TOTALS: 326 30 10 30
CALORIES CARBS FAT PROTEIN
1,206 57 61 110 < totals
1,200 - 1,550 163 - 236 32 - 56 60 - 127 goals on a regular non low carb diet.

I know that my plan is a bit heavy on fats but I am okay with this for starters. I don't make the tuna so I am guessing how much mayo is in it. I will soon switch to the tuna packets and just add a bit of olive oil and lemon juice.

Have a great day!!!!!

[LynnieBNC]

Good morning!! I am waaaay over 50, but don't feel a day over 49 hahaha. I am so excited about this lifestyle improvement! My cholesterol is too high, my BP is too high, and I'm avoiding the mirror. Not so good. But here we go!!! I'm so glad I found this; soo many very young people here, hard to compare yourself with "kids".
Lynn

[sassybb]

Welcome to the group Lynn, Are you starting today. It is wise to go shopping and plan out your daily food for a few days. Not being prepared and not having access to the right food is a setup for failure.

oBTW--- I am using a pedometer today. Goal to get to 10,000 steps per day. I think I probably walk 4,000 now that I am not a clinical nurse anymore.

B

[LynnieBNC]

I am ready, bb; I studied the books really well, and I have friends who have been very successful (who live in Healdsburg). I'm going shopping here in a while. My husband is VERY supportive, although he does not "need" to be on this, he knows it's a good lifestyle, and he's coming with me! I have foot problems, so I'll have to stick with biking for now. We have a stationary that has arm resistance as well.
Lynn

[sassybb]

Great Lynn--- We have a stationary bike as well and I do get on it once in while but I need to be more determined. My family eats what I eat only I add brown rice, pasta, bread and/or potatoes. I do try to give them whole grain products but my 17 year old rolls his eyes and eats something else. I am the only one in the house that has this challenge but we do eat the same foods. Like when they have spagetti and sauce, I make the sauce and have mine on spagetti squash with chicken sausage. The first 2 weeks is the hardest. But no impossible. Good luck. barb

[sassybb]

Morning All. Hope you all are off to a good start. Would love to see you all post.

Really on track yesterday. Was surprized to see my pedometer did not get over 4,000 steps. When I was working as a clinical nurse I usually got over 6000.

I know that we (over 50) can be successful. For me the hurtle is that I put everyone and everything in front of my needs. I am determined to make my health and fitness a priority. How about you all? What are your challenges to success? BB (barb)

Here is my plan for the day.

Breakfast
Cottage Cheese, 1% Milkfat, 0.75 cup (not packed) 122 5 2 21
Cucumber (with peel), 0.5 cup slices 7 1 0 0
Red Ripe Tomatoes, 0.75 cup, chopped or sliced 28 6 0 1
Almonds, 0.08 cup, sliced 44 2 4 2
Egg white, 1 serving 17 1 0 3
Breakfast TOTALS: 218 14 6 27
Lunch:
Lettuce, red leaf (salad), 2 cup shredded 9 1 0 1
Oil and Vinegar Salad Dressing, 1 tbsp 70 0 8 0
Mayonnaise, regular (mayo), 2 tbsp 115 7 10 0
Celery, raw, 0.25 cup, diced 5 1 0 0
Onions, raw, 0.03 cup, chopped 2 0 0 0
Tuna, Canned in Water, 1 cup, solid or chunks 179 0 1 39
Lettuce, red leaf (salad), 2 cup shredded 9 1 0 1
Avocados, California (Haas), 0.3 fruit without skin and seeds 87 4 8 1
Lunch TOTALS: 475 16 27 42
Dinner:
Chicken Thigh, 2 thigh, bone and skin removed 164 0 5 27
Olive Oil, 1 tbsp 119 0 14 0
Cauliflower, raw, 1 cup 25 5 0 2
Green Beans (snap), 0.75 cup 26 6 0 2
Goat Cheese, Soft, 1 oz 76 0 6 5
Dinner TOTALS: 410 11 25 36
Snack:
Cool Whip Lite, 1 serving 20 3 1 0
Jello - Jolly Rancher Sugar Free Gel Snacks, 1 serving 10 3 0 0
Haig's Hummus Roasted Red Peppers, 4 tbsp 120 8 7 8
Snap peas, 1.25 cup 35 6 0 2
Snack TOTALS: 185 20 8 10

[LynnieBNC]

Good morning! I think I did pretty well yesterday. I had a mixed green salad for breakfast (who says you HAVE to eat eggs, altho I love them) with mushrooms and a little tuna in it,a little O and V and Italian herbs. Snack was about 1/2 cup of cold canned green beans (I would NEVER eat canned beans hot, but for some reason, they taste good cold!) and a Laughing Cow Lite wedge. Lunch was roasted turkey lettuce wrap with mustard and LF cheese, snacked on a small palmful of almonds and SF jello, dinner was grilled bnls sknls chick breast, roasted cauliflower (YUM), big mixed green salad with zucchini and mushrooms (I did give my husband a baked potato as well), snack a SF fudgesicle. I need to drink my water earlier; I had to get up three times last night!!! LOL.

Today, I've had coffee and a little egg "muffin" (mini quiche) recipe I found on here somewhere. They are tasty! I made a bunch of them to freeze. I hard boiled a half dozen eggs for egg salad or whatever too. I LOVE to cook, and I think as long as you are careful, you can be very creative with the "allowed" ingredients!!
Lynn

[marybh]

Hi everyone,

Day 2 better than day 1. Dinner was not til 8:30 due to carting kids around but it was all South Beach approved.

Saw my Dr. today to discuss my high chol. and trig. numbers from recent blood work. Glad to heard he approves the SOuth Beach diet and no meds yet. Will recheck blood counts in 6 month. Hope this diet helps because I really do not want to take chol medication.

I'm taking things one step at a time. Getting use to the diet for the next few weeks then adding exercise.

Marybh