Failing to plan is planning to fail, especially on the weekends!
7:30am:
9:00am:
12:00pm
2:30pm
5:30pm
7:30pm
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
4:30am:
7:30am:
10:00am
12:30pm
2:30pm
4:30pm (Training)
5:30pm
7:30pm
4:30am:
7:30am:
10:00am
12:30pm
2:30pm
5:00pm
7:30pm
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 |
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
I just finished reading a great article by Michael Pollan (Thanks Crystal), author of In Defense of Food: An Eater’s Manifesto
In the article, Pollan makes a simple but profound statement regarding not only labels, but the state of our food in total:
“…if you’re concerned about your health, you should probably avoid food products that make health claims. Why? Because a health claim on a food product is a good indication that it’s not really food, and food is what you want to eat.” – Michael Pollan
Think about it, how many times do you pick up a box or bag of something, and it has to trumpet how great it is for you, how some nutrient contained therin is so healthy for you.
What’s up with that?
I then took a look at our list of “Power Foods” to see how it stacked up to the “no health claim” test.
Pretty well I would say…
Fruits, Vegetables, Nuts, Whole Grains… Check, Check, Check, and Check
The protein category holds up well too, although I would qualify it this way – Grass fed beef, hormone free animal proteins, and free range eggs are far superior to your average feed lot product. Not even close in fact, and definetely something to consider as you modify nutrition habits.
I would encourage you to read the entire article, as it gives very good insight to how the government chooses which foods to propagandize, er…I mean recommend.
Your feedback is always valuable, so let’s hear what you have to say!
4:30am:
7:30am:
10:00am
12:30pm
2:30pm
5:00pm
7:30pm
Sunday, April 13
8 AM On my out the door to church I had a Mint Chocolate Shake
11 AM 2 -” Breakfast Quiche Muffins” and a serving of “Orangealicious Oatmeal”. Dean made these for us to enjoy. He is a fantastic chef. Anyone want to hire him? I heard someone wants to hire a chef. Both of these recipes are from Gourmet Nutrition.
2 PM Pita Crisp served with Fresh Tomatoe Salsa and Spicy Hummus.
3 PM Roast Beef, spinach salad, ½ roll, carrots
4 PM Birthday cake (my niece and nephew are three days apart) also snacked on 7 pita crisps with dip
8 PM 1 scoop vanilla UMP protein powder with 1 Tablespoon almond butter
Monday
5AM 1 scoop vanilla UMP with water during training
8AM 2 eggs with onion and green pepper,
11 AM Chocolate Mocha Shake
1 PM hamburger no bun, Salad with olive oil and basil dressing.
3 PM 8 Pita Crisps with hummus and salsa
5 PM 5 oz grilled chicken, veggies
Sorry I have not written down what I drink besides the protein shakes. I drink water and green tea throughout the day. Around 80 ounces between the two. My kids drink water.
Monday
W- shake
B- eggs, oatmeal, spinach
S- apple with nut butter
L- leftovers from the weekend
S- pita crisp with hummus and salsa
D- grilled chicken, with mixed veggie, salad
S- trail mix for kids, protein pudding for Nancy
Tuesday
W- shake
B- omelet bran muffin
s- pita crisp with hummus and salsa
L- grilled chicken and veggies
S- hard boiled egg, veggie sticks
d- steak brussel sprouts
S- apricot yogurt for kids, protein pudding for Nancy
Wednesday
B- Breakfast burrito
S- cottage cheese
L- steak brusseel sprouts
s- Peanut crunch bars ( new recipe)
D- Kung Pao chicken This recipe and Friday’s dinner recipe is from the first edition of Gourmet Nutrition. Another fantastic cookbook.
S- UMP shake for nancy, kids/ crackers
Thursday
W- shake
B- eggs, oatmeal, spinach
S- apple with nut butter
L- Kung Pao chicken
S- peanut butter crunch bar
D- fajitas (steak, green pepper, red peppers, onion, salsa, tomatoe, guacamola, tortilla)
s- Protein pudding, peanut butter balls
Friday
W-Shake
B- eggs, pancakes, veggie sticks
s- orange
L- fajitas
S- chick pea cakes
D-Thai ground beef
S- protein pudding, apple for kids
Saturday
B- eggs, salsa, guacamola, oatmeal
S- banana bites
L- leftovers
S- apple crisp/ nuts granola
D- Portobello Pizzas and Chicken strips ( new recipes)
S- protein pudding
Sunday
B- shake
S- Craver
L-pancakes, eggs, berries, nuts, no syrup
s- apple crisp
D- porkchop, spaghetti squash
S- protein pudding
