Judy's SBD Journey

[Judynyc]

to my journal. This is my second online food journal. I will be logging all my food each day. This keeps me accountable as it teaches me to eat properly. I highly recommend doing this to stay on track.

I use the South Beach Food lists and Meal Plan charts that I got from the official site. The meal plan charts are the biggest help to me as it taught me how to pull this all together. I will post them here.

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[Judynyc]

Yesterdays food:

b- 1/2 cup s/f yogurt, coffee w/ H&H and splenda
s/l- salad w/ grilled chicken breast, lettuce, red pepper, mushrooms, olives, 1/4 avocado, snap peas, vinaigrette dressing
s- 1 slice whole grain rye bread w/ peanut butter and s/f jam
d- salmon filet w/ sauteed zucchini, mushrooms and plum tomato. 1 peach
s- 1 s/f fudgsicle, dried apricots

[Judynyc]

Todays food:

b- 1/2 cup s/f yogurt, coffee w/ H&H and splenda
s/l- omelette w/ leftover zucchini and mushrooms. lettuce, tomato and olives salad w/ vinaigrette dressing. 1 slice whole grain rye w/ natural pb and s/f jam

[Judynyc]

grrrrrrrr...where is my edit button?

s- carrots w/ hummus, 2 ozs chicken breast
d- mock mashed "cauliflower", 2 turkey burgers, small salad

[Judynyc]

When I found this chart, it helped me to pull the plan together. I still use it when my food gets sloppy and it does from time to time.

This chart is from the official SBD web site.

How To Adapt Your Meal Plan

The South Beach Diet™ is designed so that you can easily swap meals and ingredients. If you don't like eggs for breakfast, have low-fat cottage cheese or lean meat instead. Not a fish lover? Then choose lean beef or poultry. In Phase 1 of the diet, you can eat as many proteins and vegetables as you like, plus fats like olive oil. Fruit and starches aren't allowed until Phase 2. Here's a look at some general eating guidelines. For specific food choices, check out the Phase 1 Foods to Enjoy & Avoid list.

BREAKFAST
Protein: Quantity is not limited. Start with a 2 oz. portion, eat slowly, go back for seconds if still hungry.

Vegetables: Minimum 1/2 cup or 6-8 oz. tomato or vegetable juice.

Fruit: None

Starch: None

Milk/Dairy: 2 cups allowed daily (including yogurt)

Fat: 1 tsp mayonnaise, trans-free margarine, or oil (optional)



SNACK
Snacks are required. Choose a protein, vegetable, fat-free plain yogurt, or nuts/seeds. A snack that combines protein (1 oz.) and vegetables is encouraged.

LUNCH
Protein: Quantity is not limited. Start with a 3 oz. portion, eat slowly, go back for seconds if still hungry.

Vegetables: Minimum 2 cups.
We encourage you to include a serving of beans (1/3-1/2 cup) as part of your vegetables.


Fruit: None

Starch: None

Milk/Dairy: 2 cups allowed daily (including yogurt)

Fat: 1 Tbsp mayonnaise, trans-free margarine or oil, or 2 Tbsp salad dressing



SNACK
Snacks are required. Choose a protein, vegetable, fat-free plain yogurt, or nuts/seeds. A snack that combines protein (1 oz.) and vegetables is encouraged.

DINNER
Protein: Quantity is not limited. Start with a 3 oz. portion, eat slowly, go back for seconds if still hungry.

Vegetables:Minimum 2 cups.
We encourage you to include a serving of beans (1/3-1/2 cup) as part of your vegetables.

Fruit: None

Starch: None

Milk/Dairy: 2 cups allowed daily (including yogurt)

Fat: 1 Tbsp mayonnaise, trans-free margarine or oil, or 2 Tbsp salad dressing



DESSERT / EVENING SNACK
Desserts are optional. Enjoy some of your Sweet Treat allowance, a dessert, or any of the snack choices.

SWEET TREATS
Sweet Treats are products that contain sugar alcohols. You can enjoy them throughout the day to satisfy your sweet tooth — just limit yourself to roughly 75 calories worth per day to avoid any GI distress.
See a list of Sweet Treat options here

BEVERAGES
Diet, decaffeinated, sugar-free drinks are not limited. You can enjoy caffeinated coffee or diet sodas with caffeine added, but limit to 1 - 2 servings per day.

[Judynyc]

Phase II meal plan chart....vital to follow and enter phase II very slowly!!

How to adapt your meal plan - Phase 2

In Phase 2, you'll gradually begin to reintroduce healthy carbohydrates into your diet. Here's how to do it: Week one and two: Add in two good carb choices daily. We suggest you reintroduce fruit at lunch, dinner, or as a snack, but it's not the best choice first thing in the morning at breakfast. We recommend a high-fiber cereal for breakfast. Week three and four: move to four good carbs choices daily: 1-2 fruits and 1-2 starches. Read more advice on reintroducing carbs here. Want specific food choices? You can now eat anything from the Phase 1 Foods to Enjoy list as well as items from the Phase 2 Foods to Reintroduce list.

BREAKFAST
Protein: Quantity is not limited. Start with a 2 oz. portion, eat slowly, go back for seconds if still hungry.
vegetables:Minimum 1/2 cup or 6-8 oz. tomato or vegetable juice.
fruit: 1 fruit serving allowed daily (with this meal or other). Gradually increase to 3 total servings for the day.
starch:1 starch serving allowed daily (with this meal or other). Gradually increase to 2 or 3 total servings for the day.
Milk/Dairy:2-3 cups allowed daily (including yogurt)
Fat: 1 tsp mayonnaise, trans-free margarine, or oil (optional)


LUNCH
Protein: Quantity is not limited. Start with a 3 oz. portion, eat slowly, go back for seconds if still hungry.
vegetables: Minimum 2 cups.
We encourage you to include a serving of beans (1/3-1/2 cup) as part of your vegetables.

fruit:1 fruit serving allowed daily (with this meal or other). Gradually increase to 3 total servings for the day.
starch:1 starch serving allowed daily (with this meal or other). Gradually increase to 2 or 3 total servings for the day.
milk/dairy: 2-3 cups allowed daily (including yogurt)
Fat: 1 Tbsp mayonnaise, trans-free margarine or oil, or 2 Tbsp salad dressing


DINNER
Protein: Quantity is not limited. Start with a 3 oz. portion, eat slowly, go back for seconds if still hungry.
vegetables: Minimum 2 cups.
We encourage you to include a serving of beans (1/3-1/2 cup) as part of your vegetables.

fruit: 1 fruit serving allowed daily (with this meal or other). Gradually increase to 3 total servings for the day.
starch: 1 starch serving allowed daily (with this meal or other). Gradually increase to 2 or 3 total servings for the day.
milk/dairy: 2-3 cups allowed daily (including yogurt)
Fat: 1 Tbsp mayonnaise, trans-free margarine or oil, or 2 Tbsp salad dressing


SNACKS AND DESSERT
Snacks and dessert are optional. Choose a protein, vegetable, fat-free plain yogurt, artificially sweetened non-fat flavored yogurt, nuts/seeds, or some of your Sweet Treat allowance. A snack that combines protein (1 oz.) and vegetables is encouraged.

SWEET TREATS
Sweet Treats are products that contain sugar alcohols. You can enjoy them throughout the day to satisfy your sweet tooth — just limit yourself to roughly 75 calories worth per day to avoid any GI distress.
See a list of Sweet Treat options here

BEVERAGES
Diet, decaffeinated, sugar-free drinks are not limited. You can enjoy caffeinated coffee or diet sodas with caffeine added, but limit to 1 - 2 servings per day.

[Judynyc]

b- 1/2 cup s/f yogurt, 1/3 cup hummus w/ tomato and carrtos. coffee w/H&H and splenda
s- 1 HB egg 6 ozs V8 juice
l- 3 ozs turkey breast w/ carrots. 1 banana
s- 1 slice whole grain pumpernickel w/ peanut butter and s/f jam
d- 3 soft shell crabs w/ mock mashed cauliflower
s- 1/2 cup raspberries


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I have finally broken down and went to the local health food store to buy whole grain breads. Really whole grain!! Not whole wheat!! I got a whole grain pumpernickel that is very thick and tasty. I've been having it as a snack with peanut butter and jam. Nice and filling! I also got a loaf of Ezekiel that I have not tried yet but will soon. Generally, I've stayed away from any flour products at all.....except for Dreamfields pasta which is a treat for me every 2-3 weeks.

Man, when it rains it pours.....I'm getting lots of new business and cannot handle it all. I have resisted expanding my business because I do not want to have to hire people....thats another whole can of worms that I don't want to deal with. But I'm having to turn away business!! I'm only 1 person and cannot be in 2 places at the same time!! I'm exhausted and its only Monday and my day is not over yet.....oy!

Today 9/26/05 is 17 months that I'm on plan and on this site. Last year on this date, I weighed 230 lbs. What a difference a year makes!! and it does go by fast!! so everytime you think about eating off plan, think about where you want to see yourself in 1 yr from now!!

[Judynyc]

b- 1/2 cup s/f yogurt, 1/3 cup hummus w/ snap peas and tomato. coffee w/ H&H and splenda
s- 1 HB egg w/ 6 ozs V8 juice
l- 3 ozs turkey breast cutlet, baby carrots
s- 1/2 cup greek strawberry yogurt, 1 slice whole grain pumpernickel bread w/ PB and s/f jam
d- 5 oz artic charr filet w/ salad, lettuce, tomato, snap peas, carrots, olives, roast red pepper, vinaigrette dressing
s- prunes, breyers s/f ice cream sandwich

[Judynyc]

It is now 1 yr later and I am still holding my weight at 156-158 lbs...it feels amazing to live in my body now.

[Judynyc]

Hello all!

Just a quick update....I've been in maintenance now since 12/2005...weight today is 156....I think that I can say that I am there!!

Start weight on 4/2004-274
goal weight 12/2005-160
current weight 156
total loss 118 lbs

total time in weight loss mode- 20 months
9 months to lose 74 lbs and get into Onederland
15 months to lose 100 lbs
20 months to get to goal
average weight loss- 1.5 lbs a week.

it was the best 20 months of my life!!

[Judynyc]

Hello!

It is now 2.5 yrs since I hit my goal weight and over the past 3 months, I have been working at getting down to 150. I've manged to get to 153 to date!!

[SummerSue]

Hi Judy.

I recognize you from the "other site" and wanted to say hello. I find people don't write in journals so much here - just continue a chat on a thread.

You are very inspiring - have done such a great job at keeping the weight off, which I think is even harder than losing it, even though when you need to lose it you don't think so.

Did you try the Ezekiel bread yet? Isn't that the sprouted bread? I see something like that at Trader Joes, but won't touch it until maintenance since I'm so easily lead off the path!

[Judynyc]

Originally Posted by SummerSue

Hi Judy.

I recognize you from the "other site" and wanted to say hello. I find people don't write in journals so much here - just continue a chat on a thread.

You are very inspiring - have done such a great job at keeping the weight off, which I think is even harder than losing it, even though when you need to lose it you don't think so.

Did you try the Ezekiel bread yet? Isn't that the sprouted bread? I see something like that at Trader Joes, but won't touch it until maintenance since I'm so easily lead off the path!

Hi Susan!!
Thanks for visiting my journal. Feel free to do so in my other journal on the "other site".

Yes, I do eat Ezekiel once in a while. I keep it frozen so that it can stay in my freezer for a couple of months. I do not eat it often at all.

The truth is for me, is that I eat the same way in maintenance, as I did to lose the weight. I really do think that this is and has been key for me in not regaining any weight.

[SummerSue]

he truth is for me, is that I eat the same way in maintenance, as I did to lose the weight. I really do think that this is and has been key for me in not regaining any weight

I really do agree with you about this. This time around I'm really trying to focus on eating what I consider real foods, and not have anything that's really substituting for something "bad" that I want, and no frankenfoods.

I'm wondering how many carbs you ate and still lost weight? I seem to stall anytime I add hardly any carbs in. But, I do anyway - I've been eating tomato/basil/mozz cheese salad, etc. Trouble is I start wanting other things - sunflower seeds, then other nuts and before I know it I'm staring at something really bad. I'd love to be able to add some healthy carb foods that represent the way I really want to eat long term, but don't think I can get down in weight that way. Maybe I need to take a look at South Beach and see what the carb levels are. I know it's lower in fat - calories also? Maybe that's where more carbs come in?

[Judynyc]

Originally Posted by SummerSue

I really do agree with you about this. This time around I'm really trying to focus on eating what I consider real foods, and not have anything that's really substituting for something "bad" that I want, and no frankenfoods.

I'm wondering how many carbs you ate and still lost weight? I seem to stall anytime I add hardly any carbs in. But, I do anyway - I've been eating tomato/basil/mozz cheese salad, etc. Trouble is I start wanting other things - sunflower seeds, then other nuts and before I know it I'm staring at something really bad. I'd love to be able to add some healthy carb foods that represent the way I really want to eat long term, but don't think I can get down in weight that way. Maybe I need to take a look at South Beach and see what the carb levels are. I know it's lower in fat - calories also? Maybe that's where more carbs come in?

Take a look at the food lists and meal plan charts on the first page of my journal. We do not count carbs on SB...truly!!

nuts and seeds are limited to 1x 1 oz serving per day, you get to pick the one you eat from the food list.
we build up to 2-3 fruit servings per day...and build it slowly.
we are encouraged to eat beans/legumes, 2 x a day- 1/3-1/2 cup is a serving- from phase I onwards. I love split pea soup and its now a staple for me.
we are allowed 2 cups of dairy and I count my cheese in here too.
phase I veggies are unlimited...protein is to be eaten until you feel full...starting with a smallish portion.

I don't know how tall you are....but getting down to 120 at any height, is a challenge. Even on very low carb, you will need to eat low calories and low carb....take a look athe lists and charts ...then tell me what you think.

[JARose]

Hello Judy,

I have an egg beater omlet every morning and am wondering if that is considered a dairy serving? Until I started reading your journal I didn't realize that a veggie was needed as part of breakfast! I read material too fast and don't absorb it all so reading these posts has helped me a lot. Let me know about the egg beaters - if this is considered a dairy then I'm eating too much dairy in a day. I always have ricotta cheese and cheese stick (low fat of course) as my daily snacks.

Thanks,
Julie R.

[Judynyc]

Originally Posted by JARose

Hello Judy,

I have an egg beater omlet every morning and am wondering if that is considered a dairy serving? Until I started reading your journal I didn't realize that a veggie was needed as part of breakfast! I read material too fast and don't absorb it all so reading these posts has helped me a lot. Let me know about the egg beaters - if this is considered a dairy then I'm eating too much dairy in a day. I always have ricotta cheese and cheese stick (low fat of course) as my daily snacks.

Thanks,
Julie R.

If you have seen the food lists for the SBD, eggs are listed as a source of protein...not dairy at all. The food lists are located in the SBD forum here on this site. What are the ingredients in your egg beaters?

Dairy is from a cow/sheep or goat....eggs are from chickens.

I allow myself up to 2 eggs a day.
I count all cheeses in with my dairy totals.

Hope this helps!

[JARose]

Appreciate the info.....

Julie

[Judynyc]

Hi!

I'm still hanging in at around 152-153 lbs. Its been great for me.
Dec 18, 2008, will be 3 yrs in maintenance for me.

Had a run in with NSA Breyers vanilla....it somehow snuck into my freezer...must be one of my dogs!!