Did you ever have one of those days that lasted several?

Sorry for getting this out so late. My weekend seemed to be filled right up and ran over onto Monday. I didn’t get this posted in time. Now I am playing catch up. Here’s our family’s food plan for this week.

Monday

W- 1 scoop UMP vanilla protein powder mixed with water for training

B- eggs, spinach, toast

s- apples

L- chicken peppers

S- Mint choc chip protein shake, kids- cheese

D- turkey , mandarin oranges for kids, spinach salad

s- crackers for kids, protein pudding


Tuesday

W- 1 scoop UMP vanilla protein powder mixed with water for training

B- oatmeal, strawberries, eggs, spinach

s- hummus, spinach, whole wheat tortilla

L- Thai ground beef

S- cottage cheese pineapple

D- Roast, mashed coconut cauliflower

S- protein pudding, animal crackers


Wednesday

B- eggs, bran muffin, carrot

S- apple crisp

L- roast, mixed veggies

S- banana bites

D- French onion soup, salad

S- shake for Nancy, crackers for kids


Thursday

W- 1 scoop UMP vanilla protein powder mixed with water for training

B-omelet, steel cut oats

S- strawberries, blueberries,

L- Thai ground beef

S- refried beans burrito

D- ham, spaghetti squash

S- protein pudding


Friday

W- 1 scoop UMP vanilla protein powder mixed with water for training

B- eggs, steel cut oats, blueberries, spinach

S- banana

L- chicken, spinach salad, craisins, walnuts

S-almonds, gr peppers

D- fish, beets, gr beans

S- protein pudding


Saturday

B- peaches and cream omelet

S- orange

L- leftovers

S- almonds, carrots sticks

D- Crock pot Jambalaya


Sunday

B- super shake

S- craver

L- eggs, blueberry pancakes, nuts, no syrup

S- hummus, veggies

D- venison burger, salad, tomatoes and cucumber slices

S- protein pudding





Food Plan April 21, 2009

4:30am:

  • Water, Ultra 40 Protein, Mass Aminos

7:30am:

  • Omelette: 4 egg whites + 1 whole egg, red peppers, mushrooms, green peppers
  • 1 1/2 cups oatmeal w/ 1 tsp honey
  • 1 Banana

10:00am

  • 2 scoops UMP (Ultimate Muscle Protein) in water
  • Super Pak Multivitamin

12:30pm

  • Pork Loin Chili
  • Spinach salad w/ oil&vinegar

2:30pm

  • 2 scoops UMP

5:00pm

  • Beef roast
  • Mashed Cauliflower
  • Spinach salad w/ oil&vinegar

7:30pm

  • 1 scoop vanilla UMP with 1/4 cup lowfat plan yogurt

Animal, Vegetable or Mineral?

Do you remember playing this game when you were a kid?

If so, you are oooooold…like me! 🙂

Actually all three of those categories are vital in a balanced diet, but I want to talk about vegetables in particular.

Cutting VegetablesWe all have heard time and time again that’s it important to eat your fruits and vegetables, but how many of us actually do it on a daily basis?


The National Cancer Institutes “5 to 9 a Day” program encouraged us to eat at least 2 to 4 servings of fruit and 3 to 5 servings of vegetables a day. (Since updated to a personalized program – check it out here: http://www.fruitsandveggiesmatter.gov/)

The goal is to eat:

  • Five to nine servings of fruits and vegetables
  • A variety of colorful fruits and vegetables
  • High fiber fruits and vegetables
  • At least one vitamin C rich fruit or vegetable
  • At least one vitamin A rich fruit or vegetable

What’s a serving size? Not all that much, really…

Vegetables:

  • 1 cup raw leafy greens
  • 1/2 cup fresh or cooked vegetables

Fruits:

  • 1 medium apple, orange or banana
  • 1/2 cup fresh, canned or cooked fruit
  • 1/4 cup dried fruit

The reason I bring the number of daily servings up is because we get asked a lot – Fresh, frozen, canned, organic – which should I eat?

To which are answer is “All of the above!”

You see it doesn’t really matter which of those choices you make if you aren’t eating enough.

For instance we get asked a lot about buying organic – it’s a hot topic right now, and it seems everything is organic. Even Prograde Cravers are organic!

Organic is great, but what matters more is that you are getting enough fruits and veggies first, then worry about super high quality.

I also understand that fruits and vegetables can be expensive, and there is nothing wrong with choosing economical options. Personally my preference would be fresh (organic or not), frozen, and then canned. With canned fruits you need to be cautious about added sugar, and canned veggies can have a lot of sodium. A cold water rinse before you cook them can help get rid of some of that excess salt without affecting the quality.

Tomato Plants

You know what may be even more important than organic? Buying your produce locally. A vegetable picked from the farm down the road is going to be tastier and healthier than organic produce shipped halfway across the globe.

Pretty soon Farmers Markets are going to start popping up here in NH, and Community Supported Agriculture (CSA) are also gaining in popularity. A CSA is where you buy a share of a local farm and get a weekly, bi-weekly or monthly delivery of the farms crops, depending on the agreement.

I mentioned Milk and Honey Farm a couple weeks ago, which is the CSA Nancy and I purchases a share in. We went to visit the farm last Saturday, and are excited to report the first pickup is only about a month away!

Seriously, would you rather have vegetables shipped from who knows where, handled about 20 times by 20 different people, sitting on the shelves for an undetermined amount of time OR fresh picked produce with all the nutrients intact from a local farmer at an affordable price? Hmmmm…..

There is still time to buy a share, so if you are interested click the link above.

Milk and Honey isn’t the only CSA around. I went to http://www.localharvest.org/csa/ and did a search for CSA’s in the Concord area, and it came up with 12 results, so you have options.

Look, I am not trying to tell you it is easy to integrate more vegetables and fruits into your eating plan, if it was easy we would all do it all the time! What I am saying is it is worth the effort.  The health and disease prevention benefits are well documented and reliable.

So do what mom said – “Eat Your Vegetables” – she knew what she was talking about!

Make It Happen!

Dean



Food Plan April 20, 2009

4:30am:

  • Water, Ultra 40 Protein, Mass Aminos

7:30am:

  • Omelette: 4 egg whites + 1 whole egg, 1/2 oz cheese, red peppers, red onions, green peppers
  • 1 Piece PF Whole Grain Toast (5g fiber, 4g sugar)
  • 1 Banana

10:00am

  • 2 scoops UMP (Ultimate Muscle Protein) in water
  • Super Pak Multivitamin

12:30pm

  • Lean sirloin, leftover chicken strips
  • Mixed vegetable stir fry

2:30pm

  • 2 scoops UMP

4:30pm (Training)

  • Workout Shake

5:30pm

  • Super Shake

7:30pm

  • 1 scoop vanilla UMP with 1/4 cup lowfat plan yogurt

Food Plan Saturday April 18, 2009

Failing to plan is planning to fail, especially on the weekends!

7:30am:

  • Workout nutrition shake

9:00am:

  • Omelette – 4 egg white, 1 whole egg, 1/2 oz cheese
  • Sweet Potato Hash Browns

12:00pm

  • Thai Ground Beef
  • Garden salad w/ oil & vinegar
  • Super Pak Multivitamin

2:30pm

  • 2 scoops UMP

5:30pm

7:30pm

  • 1 scoop UMP w/ 1 tablespoon peanut butter

The Rest of the Work Week….


12:30 PM chicken, spinach salad, craisins, italtian dressing, chopped nuts

3:00 peanut butter crunch bar

5 PM Kung Pao Chicken

8 PM 1 scoop UMP chocolate with 1 Tablespoon peanut butter


Thursday April 17

 5AM 1 scoop vanilla UMP with water at training

8 AM eggs, 1 waffle, spinach

10:30 apple with nut butter

12:30 Kung pao chicken

3:30 PM peanut butter crunch bar

5 PM Steak fajitas ( onion, green and red pepper, cheese, guacamole, salsa, tomatoe slices) on a whole wheat tortilla

6 :15 ½ a UMP shake

7:30 hot fudge brownie sundae


Friday

5 AM 1 scoop vanilla UMP with water at training

8 AM eggs, spinach, steel cut oats, strawberries

10:30 peanut butter crunch bar

12:30 chicken, salad, craisins, chopped nuts, Italian dressing

4 PM carrot sticks

5PM Thai Ground beef



Food Plan April 17, 2009

4:30am:

  • Water, Ultra 40 Protein, Mass Aminos

7:30am:

  • Omelette: 4 egg whites + 1 whole egg, 1/2 oz cheese, red peppers, red onions, green peppers
  • 1 cup steel cut oats

10:00am

  • 2 scoops UMP (Ultimate Muscle Protein) in water
  • Super Pak Multivitamin

12:30pm

  • Lean sirloin, green pepper, red peppers, onion, salsa, tomato, guacamole (no wraps)
  • Garden salad w/ oil&vinegar

2:30pm

  • 2 scoops UMP

4:30pm (Training)

  • Workout Shake

5:30pm

  • Super Shake

7:30pm

  • 1 scoop vanilla UMP with 1/4 cup lowfat plan yogurt (Incredible – just discovered it!)

Food Plan April 16, 2009

4:30am:

  • Water, Ultra 40 Protein, Mass Aminos

7:30am:

  • Breakfast Fajitas: 4 egg whites + 1 whole egg, 1/2 oz cheese, red peppers, red onions, green peppers, 2 small whole wheat wraps

10:00am

  • 2 scoops UMP (Ultimate Muscle Protein) in water
  • Super Pak Multivitamin

12:30pm

  • Gourmet Nutrition Kung Pao Chicken
  • Garden salad w/ oil&vinegar

2:30pm

  • 2 scoops UMP

5:00pm

  • Lean sirloin, green pepper, red peppers, onion, salsa, tomato, guacamole (no wraps for me at night)

7:30pm

  • 1 scoop vanilla UMP with 1/4 cup lowfat plan yogurt (Incredible – just discovered it!)

6 Pack 6 Week 11 – A New Perfect Score

Lisa continues her hold on the top, and earns the $25 rollover check from last week – well done!

I want to give special recognition to Gretchen this week, who worked her butt off to achieve a perfect score. She set out to achieve her goal, and she did it!

I also want to give Gretchen kudos for her excellent notes and being completely honest with herself. You see, you can score a perfect 72 points in the contest, yet still sabotage your efforts by making poor choices and “adding” to the plan. Gretchen realizes that while she scored perfect this week, there are other areas that need work, and she has embraced taking responsibility for her current progress. She has not fooled herself into thinking that making a mark on the sheet is going to mean anything without working the whole program.

Eating 5 or 6 protein/vegetable meals is excellent, but adding a “brownie meal” and a couple drinks after work is going to be counterproductive for fat loss. Your food log (kept completely honestly) will let you know when you are prone to these challenges and allow you to plan better around those times. I am not saying you can never have any particular food or drink, but if you really want to achieve your goals (a whole ‘nother subject) you are going to have to embrace a little delayed gratification.

Keep up the great work, Gretchen!

Alright, on to this weeks results…

Make It Happen!

6 Pack 6 Results

Week 11 Top Ten

Lisa A.
72 Points
Gretchen W.
72 Points
Chrissy S.
71 Points
Robin S.
71 Points
Judy S.
69 Points
Greg S.
65 Points

Donna K.

65 Points
Julie D.
63 Points
Angela D.
63 Points
Evelyn P.
52 Points


Overall Top Ten


Lisa A.
786 Points
Chrissy S.
784 Points
Judy S.
738 Points
Robin S.
714 Points
Julie D.
681 Points
Greg S.
679 Points
Evelyn P.
678 Points
Karyn M.
631 Points
Donna K
617 Points
Angela D.
611 Points


To end the day with pudding……


 8PM protein pudding– really! Mix ¼ cup of plain yogurt with 1 scoop of UMP Vanilla protein powder. Very yummy.



Tuesday

5AM 1 scoop chocolate UMP with ½ cup coffee and the rest water

8 AM 2 eggs, 2 egg white, peppers, onion, mushroom, cheese, steel cut oats

10:30 8 pita crisp with salsa

12:30 grill chicken, salad, craisins, walnuts, Italian dressing

3PM hard boiled egg, gr. Pepper sticks

5PM 5 oz steak, brussel sprouts, salad, 6 pita chips and salsa

7:30 PM  ¾ scoop UMP chocolate mixed with 1 Tablespoon peanut butter


Wednesday

8 AM 1 ½ bran muffin, 3 eggs, 2 cups of hot chocolate

10:30 cottage cheese, red peppers