So what's the new game plan?

WEIGHT & MEASUREMENTS

Take on Day 1, Day 10, Day 20 and Day 30

EXERCISE

Morning Exercise: Jillian Michaels 30 Day Shred – 20 mins

Midday Movement: Walking & Stretching – 10 mins

Evening Exercise: Yoga or Core Toning – 15 mins

FOOD

*Drink cup of hot lemon water before consuming anything else (flushes out the liver – can use ½ real lemon or a couple splashes of lemon juice, to taste -- doesn't have to be every morning)

*Breakfast w/in one hour of waking up

*Small, healthy meals approx. every 3 hours (drink 20 mins before eating)

*Drink as much water as body can tolerate per day (as tolerance increases, add another glass…continue increasing in this way – goal is to build up to drinking half your weight in water per day, in ounces – e.g. @ 130lbs, you’d drink 65oz. per day)

*Can flavor water w/splash of lemon or other 100% fruit juice for excitement (no Crystal Light or other processed goods)

*Lean meat – no skin

*Love brown (sugar, flour, rice)

*Healthy carbs – brown rice, whole-wheat pasta, steel cut oatmeal

*Aim for 2-3 servings fruits each day

*Aim for 2-3 servings veggies each day

*Only 1 handful of unflavored, whole roasted nuts per day (too much can raise cholesterol)

*Increase fiber gradually to avoid bloating/constipation (start out every other day)

*Aim for 8hrs of sleep each night

*No alcohol

*No fried food

*No unhealthy snacks

*No juice or soda (except for occasional 100% cranberry juice)

*Cut back on/Gradually eliminate adding sugar to tea or coffee

*Limit/Eliminate processed foods (i.e., prepare fresh as much as you can)
*Follow 7 days a week (no "cheat" days)

Sample Schedule w/Meal Ideas

4:40am   - wake up/exercise -20 mins 30 Day Shred

5:40am   - breakfast -cup hot lemon water (no sugar) options: -steel cut oatmeal, ½ grapefruit -scrambled eggs w/turkey bacon -spinach omelette

9:00am   - mid-morning snack -water options: -apple and yogurt -hard boiled egg -mixed fruit

12:00pm  - lunch -10 mins walk/stretch -water w/splash of lemon  (or other flavor) options: -grilled chicken, brown rice w/ grilled broccoli and cauliflower -sushi -turkey sandwich on whole wheat w/lettuce, tomato, avocado and honey mustard

3:00pm   - late afternoon snack -water options: -nuts w/craisins -pita chips w/hummus -orange and grapes

7:00pm   - dinner -water w/splash of cranberry juice options: -salmon and asparagus -grilled chicken salad w/mesclun lettuce, walnuts, granny smith apple, feta cheese, raisins and fat free raspberry vinaigrette -stir fry veggies and whole wheat pasta

9:30pm   - yoga/abs/bed -15 mins abs/stretch

Day 75 - Potty Dance

Lots of veggies today. And I'm back on the oatmeal, so I've been drinking plenty of water. Needless to say, I used the bathroom 5 times before 10am. And I'm still bloated. This should be interesting...

Days 84 & 83 - Beat the Fiber Bloat

Too much of a good thing can be a bad thing.

As I laid in bed last night, stomach churning, I wondered what on earth could be the problem. My stomach was SO bloated. Has been for the past few days. So much so that I've been avoiding taking/posting updated pictures. Then it occurred to me...I've been consuming way too much fiber. All the steel cut oatmeal and other things I've been eating has been way too much on my tummy.

When your system isn't used to processing a lot of fiber regularly, a sudden increase of the stuff can bloat you right up. All that gas rumbling in my stomach last night was courtesy of my new, fiber-fortified diet. Not cool. And not cute.

The cure? Gradual increase of fiber.

If you increase your intake of fiber little by little, your body will have a chance to get used to it. So I'm gonna cut back on the daily oatmeal and have it every other morning until my system gets used to the influx.

In other news, I'm busy cooking up a storm: pork chops, whole baked chicken (chopped), grilled chicken breasts, brown rice and spinach. There's a very happy man waiting eagerly to partake. :)

When we cook we usually make enough to last for the week. This way I can take a solid meal with me to work for lunch and have something lighter when I get home (something easier to digest before bedtime). And I chopped up the grilled chicken breasts so I can use it in salads during the week.

The battle of the bulge is not just about exercise and how many calories you consume. It's also about the type of foods you eat. You gotta be sure you consume the right foods to fuel your body, keep from losing muscle mass, and burn optimal amounts of fat. I'm trying to get better about all three.

What are your favorite healthy foods?