For those that missed the lead in post to this, this is Dr. Phil's 20/20 Diet. I checked his book The 20/20 Diet out from the library. The recipes I'm using are from that book. I've made some minor modifications in that sometimes I've omitted ingredients that are not to my tastes but I haven't been adding anything. For instance, he uses whey protein in some things like the oatmeal. I'm not a fan of whey protein so I don't use it. There are a whole bunch of other recipe choices in the book but I selected the ones that I would eat. The calorie counts are for what I've actually fixed.
Tuesday Feb 6, 2018
Starting weight this morning is 134 lbs.
Breakfast - Blueberry Almond Oatmeal: 1/3 cup steel cut oats, 3/4 cup frozen blueberries, 2 tablespoons chopped walnuts.
315 calories, 49 g carbs, 9 g protein, 11 g fat
I was happy to eat something I was familiar with as this is typically what I eat before my long runs or on race mornings, minus the almonds. There were too many blueberries too so I'm going to cut it to 1/2 cup blueberries next time I make this.
I ate breakfast at 8 am. By 11 am I was ready to chew my arm off. I put chicken breasts in the oven to cook for dinner and made my snack.
Snack - Peppery Avocado Chickpeas: mash 1/4 avocado with 2 teaspoons lemon juice, 1/4 teaspoon minced garlic, 1/8 teaspoon cayenne pepper and sprinkle of black pepper, then stir in 1/2 cup canned chickpeas.
190 calories, 22 g carbs, 7 g protein, 9.5 g fat
Ate it with 2 rye crisps, 1/2 cup grape tomatoes, and 1/2 cup baby carrots for a total of 315 calories, 58 g carbs, 9 g protein and 9.5 g fat
Peppery Avocado Chickpeas
Surprisingly I was no longer ravenous after only a couple bites of my snack. I made two more servings of the Peppery Avocado Chickpeas to put in containers and an egg-avocado spread to put on a sandwich for dinner tonight.
So... by 2 pm I was hungry again and started looking forward to my next meal. I had Run Club practice tonight so lunch was my biggest meal of the day.
Lunch - Lemon Pepper Chicken Pasta: cook 2 oz of veggie pasta (actual recipe called for whole grain rye pasta which I could not find, and I don't like whole grain pasta so I got Barilla veggie pasta and called it good.) Sauté 1/2 cup cut up grape tomatoes and 1 1/2 cup spinach in 1 teaspoon olive oil seasoned with 1/4 teaspoon minced garlic. Mix in 3 oz of diced cooked chicken breasts. Toss it all together with 2 teaspoons lemon juice and black pepper to taste.
430 calories, 48 g carbs, 37 g protein, 9 g fat
It was delicious!
Lemon Pepper Chicken Pasta
On to Run Club. Workout was a 2 mile warm up, 90, 75, 60, 45, and 30 seconds of running at 90% with equal recovery times, a 3-5 minute recovery (which I took as a half mile recovery jog), 2.5 miles at "pace" (which for me was around 9 min miles), then a 2 mile cool down. 8 miles total. I didn't die. Phew! Temps were in the 20's and I did get cold though and afterwards I did get pretty spinney while laying on the floor of the Runner's Forum stretching out. Kind of a pleasant warm spinney sensation. Once my head righted, it was off to the Y to shower and pick up G.
I ate my post-run peanut butter Muscle Milk Bar as well as my snack, more Peppery Avocado Chickpeas with 2 rye crisps. That got me my correct number of post-run carbs and protein.
So two other "additions" to the diet this week. We were suppose to come up with a non-food related reward for ourselves. I decided I'd get a massage. There was a woman at the Y last week who was absolutely raving about the massages she gets at Foot Finesse down the street from the Y so I called to make an appointment for Thursday evening. The other addition is that we get to have a "sensible splurge" once a week. This is a food related snack of about 100 calories. Something to look forward to.
I had dinner already prepared but by the time I got home from Carmel I still wasn't very hungry so I ate a Honeycrisp apple and called it good.
Totals for Day 6: 1600 calories consumed, 241 g carbs, 79 g protein, 45 g fat
I expended 2000 calories for a deficit of 400 calories.
Wednesday Feb. 7, 2018
Today was a rest day from running. I was also going to have my "sensible splurge" today too so I wanted to make sure I got some kind of exercise in. My initial plan was to check out the rowing machines at the fitness center...
However... I was completely wiped out when I woke up this morning. In fact, I barely got out of bed by 10 am. I missed my window of opportunity for any kind of morning workout as I had to go pick G up from school at 12:15 for her PT appointment. Plan after that was to go straight to Carmel for dance and I wouldn't be home til 9:30 pm so I had to pack food for the day.
Breakfast - Mexi Omelet: 1 egg cooked with a tablespoon of chopped cilantro and some minced garlic, a cup of spinach and 1/2 a cup of frozen corn, then topped with 1/4 am avocado. Ate it with 1/2 a slice of rye bread. It sounded better on paper than it actually tasted. It was pretty bland.
310 calories, 36 g carbs, 13.5 g protein, 14 g fat
Packed the avocado-egg salad spread that I didn't eat on Tuesday night with a slice of rye bread and a cup of carrots as well as a chicken corn salad to take with me.
Got to the PT appointment, then found out we were there on THE WRONG DAY. Arghhh!!!
Ran through the grocery store instead, then back home to eat lunch, then back in the car to go to Carmel.
Nothing like running around like a chicken with my head cut off all day...
Avocado Egg Salad on Rye
NOT the best thing I ever ate; probably will not be having this again
Bottom of the bag carrots...
Finally back at the Y. I perused my choices of activity and decided to try out a 45 minute long "Strength and Endurance" class. I imagined it would be hand weights. I was half right. The first 10 minutes were all leg work - squats, lunges, wall sits... My legs were burning and I was worried this was going to impact my long run the next day, but I was here now and stuck. I lived. I didn't sweat either. I was planning to have my "sensible splurge" today - Starbucks - so I wanted to make sure I was burning enough calories. I did another 30 minutes on an exercise bike. I estimated I burned at least 300 calories doing those activities.
Dinner - Chicken Corn Salad: 3 oz diced baked chicken tossed with 1 tablespoon olive oil, 1/2 tablespoon balsamic vinegar, 1/2 cup corn and 1 cup of salad greens.
372.5 calories, 21.5 g carbs, 30 g protein, 20 g fat
Next I added up my calories and figured I could safely have my "sensible splurge" - a short (8 oz) Starbucks coconut milk mocha macciato
130 calories, 19 g carbs, 2 g protein, 5 g fat
Skipped a snack today.
Totals for Day 7: 1112.5 calories consumed, 123.5 g carbs, 55.5 g protein, 52.5 g fat.
I expended 1500 calories for a deficit of 387.5 calories.
Thursday Feb. 8, 2018
Today was long run day. 15 miles on the schedule. Originally I thought I had all afternoon to do it, however now I had to take G to PT since today was, in fact, the correct day, I'd have to run in the morning if I was going to do it. I couldn't do it in the evening because I already had my massage scheduled.
I reminded myself of all the times I'd gotten up at 4 am in the past to run 19-20 miles before going to work. So much of distance running is mental. I've done this before. Just get your butt out of bed and do it!
Alarm was set for 6 am. Got up, had Blueberry Almond Oatmeal for breakfast.
Got to the fitness center shortly before 8 am, got on the track, hit cruise control and prayed for flow. Lewis Howes and his School of Greatness podcasts chattered away in my ears as I found my rhythm. My quads were still a bit heavy from the strength class and I could especially feel them going up stairs but thankfully it was all good until the last mile when my right hamstring started pulling. Got it done though. Yes!!
Got home and realized I only had time to either shower, eat, or stretch. I picked the shower since I wasn't going to be home again til 9:30 pm. Thankfully hubs agreed to cook my pasta while I showered so I could eat too. Had Lemon Pepper Chicken Pasta for lunch. I'm glad I cooked a bunch of chicken breasts ahead of time or this would have never happened. This also gave me about the right amount of post-run carbs and protein so I didn't need a post-run snack.
G's physical therapist is a sweetheart and had me stretch while she worked on G. Then it was off to Carmel again. Had my snack - Peppery Avocado Chickpeas with a cup of grape tomatoes - after I dropped G off.
Next it was massage time! It was wonderful. I really felt like I was cheating on my massage therapist though... but he is in Greenwood and only has daytime hours... and this was on the Northside, open til 9 pm... and $30 for a full hour. Foot Finesse is technically a "foot spa" because their employees are not certified massage therapists. You still get a full body massage though, with your clothes on. It was a wonderful feel good massage; not the I-think-I-might-die-this-hurts-so-bad-I-need-a-towel-to-chew-on kind of massage I had been getting (and which I'll continue getting from my regular massage therapist). I'm definitely doing this again! Think it will be my long run day reward.
Ate dinner after I got home. Tuna Salad Over Greens: 4 oz canned tuna, drained, mixed with 1 1/2 tablespoons balsamic vinegar, 1/4 teaspoon dried Italian herbs (I used a basil and oregano mix), 1/2 cup Minute Rice multi-grain medley (brown rice, flaxseed, red quinoa, and chia seeds), and 1 cup salad greens.
220 calories, 22.5 g carbs, 23 g protein, 5 g fat
I wasn't hungry after dinner but somehow I just wanted to taste some more food. I got over that by brushing my teeth and going to bed.
Totals for Day 8: 1355 calories consumed, 186.5 g carbs, 78 g protein, 34.5 g fat.
I expended 2700 calories for a deficit of 1345 calories.
Woohoo!! Normally I would have eaten a 1000 calorie meal (like half a pizza) after a long run so I'm happy I controlled myself.
Friday Feb. 9, 2018
Another day that didn't go exactly as planned but I managed to salvage. I had a 5-6 mile run planned today. I also had to go to Bloomington in the morning for what I thought was going to be a one hour training session.
Had an Apple Walnut Parfait for breakfast and hit the road. Unfortunately my training session lasted 2 hours, putting me back home at noon. Originally I was going to go to the fitness center to run as soon as I got home but now it was time to eat again. I had to go to work tonight so I really needed to get a nap in too.
Ate a snack of an apple, hard boiled egg, and two rye crisps, and decided to try and nap first.
Nap didn't work out too well. I never got any deep sleep. Gave up after nearly 3 hours and got ready to go run. Got to the fitness center and discovered it was closed for the day for an event. Ugh!! Normally at this point I would have bagged the run. However, today I went back home, changed into warmer clothes, and ran 5 miles on the road. Got. It. Done.
Lunch - Sautéed Greens over Baked Cod .
Packed another Lemon Pepper Chicken Pasta dish for dinner, as well as a cup of grape tomatoes and a hard boiled egg as snacks. I was worried about getting hungry. My shift tonight was from 7 pm to 7 am. Normally I'd be sleeping and not eating during that time but now I'd be up. I think I needed the security of having a snack with me.
Ended up eating dinner around midnight. Had the grape tomatoes a couple hours after that but didn't eat the egg. I was hungry for dinner. I'm not sure I really needed the snack. So much of what I eat while I'm at work, especially towards the end of my shift, is more to keep me awake rather than nourish me. Usually when I have to drive home late at night from Bloomington I end up eating the entire hour drive home just to stay awake.
Totals for Day 9: 1430 calories consumed, 154 g carbs, 92 g protein, 56 g fat.
I expended 1700 calories for a deficit of 270 calories.
Saturday Feb. 10
I slept until almost 1 pm, then had an Apple Walnut Parfait for breakfast.
Made a grocery list as the family needed to eat too then went to the fitness center to get my run in before they closed at 5 pm. Ran 6 miles.
Picked up my weekend papers at CVS after my run with a 30% off coupon, then on to Meijer for my groceries. I'd forgotten what a zoo Meijer is on Saturday afternoons. It took me almost as long to check out as it did for me to pick out my groceries. Final stop was Aldi to pick up chicken breasts as they had the best price this week but they were already sold out so I left empty handed.
I was starving by the time I got home. Definitely did NOT get any food in an hour after my workout. Thankfully I had baked a whole pan of cod when I made my lunch yesterday so I quickly threw together a Cod Salad for lunch.
One of the things that has been reiterated to me several times these last couple days is that it's SO SO important to have the food you should eat prepped in some manner and ready to eat in the refrigerator. Otherwise, the tendency is to grab whatever you see when you're hungry. I've been baking pans of cod and baked chicken breasts and keeping them in a container where I can weigh out what I need for my meal and not have to cook it every time I need them. Meal prepping has been REALY REALLY key.
Dinner - Lemon Pepper Chicken Pasta.
Totals for Day 10: 1095 calories consumed, 114 g carbs, 82 g protein, 39 g fat.
I expended 1800 calories for a deficit of 705 calories.
Logged a 40 mile run week too. Definitely feeling pretty good about things!
Sunday Feb. 11
So this morning was the moment of truth. Weigh in day for Phase 2. I've been paranoid all week that the 4 lb weight loss from Phase 1 was not real and that I'd gain some of that back this week.
132.5 lbs.
I weighed myself 4 times. It ranged from 132 to 133 so I decided on 132.5.
So, not as drastic as a drop but, more importantly, I didn't gain any weight. I'll take it.
Today starts Phase 3. It's a 20 day Maintain. Lots more food choices and the goal is to maintain your weight. There is definitely a less structured menu in this phase so hopefully I can "maintain."
Take aways so far...
Portion control is key.
When you're really tired and hungry, GO TO SLEEP rather than scrounge around for food.
Keep "good" food handy.
Brushing your teeth after you eat really helps.
Take your time eating and try not to do anything else while you're eating.
Wish me luck "maintaining"!
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