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R5P2 Starting Weight 176.8
Yesterday – 165.4
Today – 165.4
0.0 lb LOSS Overnight
3.4 lb Over LIW of Round Four (162.0)
11.4 Lost Since Start of R5C1 (VLCD) 05/06/08
85.4 Total Lost Since Start of Protocol (VLCD) 06/26/07

Went thru the weekend in this stall. Oh well, it happens. Something is happening tho. Even tho I am not at my LIW yet, I had issues with clothes over the weekend. All of a sudden, nothing was fitting. I mean NOTHING – I had to go somewhere early Saturday morning and I pulled out my regular outfit, and it didn’t fit, so I said, ok, let me grab this … and that didn’t fit either. So even tho I am smack dab in the middle of a stall, my body is doing something. So as long as it’s doing something I am a happy camper.

Today? I am going to try a P2 steak day, let’s see what happens – give myself a little jump start to things.

It’s time to continue on to our discussions on Superfoods!

Superfoods – Spinach

Popeye isn’t the only one that loves spinach – it’s been classified as a superfood for decades. Our mothers must have known something about spinach long before we discovered just how truly wonderful this superfood is. Spinach has a very interesting history.

Did you know that spinach actually originated in the Middle East, most likely Persia (Modern Day Iran) – it was brought to Spain from the Moors sometime around 800AD and 1200AD. In the USA, spinach started to be cultivated around the very early 1800′s. In the 1600′s spinach became the favorite vegetable of Catherine de Medici (Italian Renaissance) – when she left her home in Florence, Italy to marry, she brought with her her own cooks that knew many different ways to cook spinach – because of this, many dishes that are served on a bed of spinach are called “a la Florentine” – isn’t that interesting?

So what are the benefits of spinach? To know this, we have to be familiar with what phytonutrients are – we haven’t done a definition on that yet.

“Phyto” comes from the Greek word “plant” – so basically the nutrients derived from plants. These basic nutrients are what give us the benefits of health. There are different classifications of phytonutrients, something I will go into at another time. What is interesting, is that phytonutrients are not considered essential nutrients (fat, proteins, vitamins and minerals) – but they ARE necessary for us to promote better health. Essential nutrients are needed just for us to live. See the difference?

Phytonutrients can act as antioxidants (we learned about this the other day), they can stimulate detox enzymes and the immune system, they can positively affect hormones, and they can acts as antibacterial or antiviral agents. So in other words, phytonutrients are important for us.

What does this have to do with spinach? Spinach is LOADED with different classifications of phytonutrients. Let’s just look at some of them:

• Lutein – this is an antioxidant phytonutrient (WOW, double bang for the buck) – what does lutein do? It has been shown to help with ARMD (age related macular degeneration) which is a leading cause of blindness in older people.
• Folate – wow, this is pretty powerful stuff here. This phytonutrient helps produce and maintain new cells. Gosh, I wonder how important that would be to our health? Also, folate helps reduce the blood levels of the amino acid homocysteine – which has been proven to be a risk factor in developing cardiovascular disease.
• Coenzyme Q – spinach is LOADED with this – this has been particular helpful in treating people with Parkinsons disease, congestive heart failure, diabetes, cancer.

I have only skimmed the tip of the iceberg here.

American’s as a whole (culture) eat way too much acid producing foods – all of the junk food eaten are all acid producing foods. It’s been reported that cancer loves to live in an acid rich environment – whatever we can do to make our bodies more alkaline will be better for our health. Spinach is one way to accomplish this task. Spinach is loaded with alkaline abilities!

My goal when done with the protocol is to get at least 15 servings of greens a day (1 cup equals one serving), with the majority of this being spinach, this wonderful superfood. My goal is to make at least three green smoothies with each one containing at least 5 oz of spinach. That will take some getting used to but it’s worth it for me.

Tomorrow: Dark Chocolate – for real? A superfood?

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R5P2 Starting Weight 176.8
Yesterday – 166.2
Today – 166.4
0.2 lb GAIN Overnight
4.4 lb Over LIW of Round Four (162.0)
10.4 Lost Since Start of R5C1 (VLCD) 05/06/08
84.4 Total Lost Since Start of Protocol (VLCD) 06/26/07

TOM is still in the house, and was whipping my butt yesterday. A .2 gain is nothing for me to worry about – Dr Simeons said not to worry about anything up to .2 over. So that is what I am gonna do. Not worry. I didn’t end up doing an egg day yesterday, just felt like I wanted my cottage cheese and blueberries again – so my body asked for it, I gave it.

I am parched this morning, like I didn’t have enough water, so maybe I am a bit dehydrated? We shall see. Tom just needs to LEAVE already, I am SO over him.

Superfoods – Salmon

Today’s topic is on Salmon – the biggest benefit that Salmon gives to us the Omega 3 Fatty Acids – What is that anyway? According to Answers.com:

Any of several polyunsaturated fatty acids found in leafy green vegetables, vegetable oils, and fish such as salmon and mackerel, capable of reducing serum cholesterol levels and having anticoagulant properties.

So Omega 3 Fatty Acids are very important, especially for our “heart” health. It seems to not allow the gathering of cells in arteries that could cause blockage. Omega 3′s are something that our bodies cannot produce on it’s own, so we need to get these things from our food sources. What are some food sources that we can derive this essential fatty acid from:

• Plant sources include plant sources such as Flaxseeds, Flaxseed (linseed oils), Broccoli, and Brussels Sprouts
• Fish sources include Wild Salmon, Snapper, Whiting, King Crab, Mackeral, Herring, Sardines, Alaskan Halibut, Canned Albacore Tuna, Trout, Sea Bass, Oysters, and Clams

Wild Salmon is the number one source out there to provide you with these essential Omega 3 Fatty acids, but as you can see, there is other seafood that will give you the benefits of getting it also, just not the bang for the buck that Salmon provides.

So what is Salmon good for:

• Omega 3 Fatty Acids are an “Essential” fatty acids, which means we need to have this in our bodies because our bodies do not produce it on their own, and we get this from plant and animal sources
• Heart Health (Cholesterol lowering)
• It raises Heart Rate Variability – a measure of cardiac function
• As little as two servings a week can Lower Triglycerides
• Help prevent and control High Blood Pressure
• Protection against stroke
• Helps regulate insulin levels and prevent obesity
• Protection against Fatal Heart Arrhythmia

No wonder salmon is listed as a SUPERFOOD! When off of protocol, I am going to focus in on getting in as much salmon as I can, but at least two servings a week. If you want even more information about Salmon and it’s health benefits, read this article:

Salmon by the Worlds Most Healthiest Foods Organization

Just a thought on Farmed vs Wild salmon, I have made a personal choice to only eat “Wild” fish, not “Farmed” – this is a decision you have to make for yourself. Read this article to get a start on determining what is good for you:

Is there any nutritional difference between wild-caught and farm-raised fish? Is one type better for me than the other?

Interesting if you can’t find Wild Salmon in your grocery’s refrigerated section? Just go into the canned fish aisle, and if you see Alaskan Salmon be rest assured that all canned ALASKAN SALMON is wild caught. And what is even cooler about canned salmon? The canning process makes the bones in the salmon very soft and edible, and would provide you with an EXCELLENT source of calcium. Now, whoda thunk?

Superfood talk is dropped until Monday (the 19th) when I will be discussing “Spinach” – tomorrow my article will pertain to “Emotional Rebellion” in regards to our eating habits.

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R5P2 Starting Weight 176.8
Yesterday – 166.2
Today – 166.2
0.0 lb LOSS Overnight
4.2 lb Over LIW of Round Four (162.0)
10.6 Lost Since Start of R5C1 (VLCD) 05/06/08
84.6 Total Lost Since Start of Protocol (VLCD) 06/26/07

Totally didn’t except to have any big loss today, I have had a pretty good run. And I worked outside most of the day yesterday, it was SO glorious that I spent time in my garden, mowing the grass and pressure washing the house and deck. Absolutely BEAUTIFUL!!! I also didn’t eat enough yesterday. I muched on veggies, and then just had a big salad with a bit of feta and balsamic – no protein to speak of (MY BAD) – today? Because I enjoyed my egg day so much on Monday I am gonna do another.

I got lots of questions on my “Modified P2 Egg Day” – here is a blow by blow account of what I did Monday just for the record. Someone also asked me why I chose Egg Beaters instead of using real eggs. Remember that one of my requirements this round is to stay at the 500 calorie limit. With that limit, I could only have 6 eggs the entire day. I didn’t feel like that was gonna be enough for me, so I opted for something that would give me more food. The Egg Beaters have 40 calories per 1/4 cup serving, and so I figured I would be allowed up to 12.5 servings in order to be at my 500 calorie limit.

• I ate 1/2 cup in the morning with some Butter Flavored Pam
• I ate 1/4 cup mid morning with 1 oz spinach and .5 oz feta – Butter Flavored Pam
• I ate 1/2 cup right after noon with 1 oz spinach and .5 oz feta – Butter Flavored Pam
• I ate 1/2 cup at dinner with 1 oz spinach and .5 oz feta – Butter Flavored Pam

So in total I ate 1.75 cups of the Egg Beaters, 3 oz of Spinach, and 1.5 oz of feta for the day, and my total calories were 411. But the option was open for me to eat more of the Egg Beaters if I wanted, I just was not hungry.

And speaking of hunger, yesterday the blessed HCG started working VERY well. I was NOT hungry all day – and it showed up in me only having about 350 calories – I have to be near 500 calories in order for me to do well on this protocol, and yesterday I was so caught up in being outside, that food was not interesting. It has officially KICKED in – I love this feeling!!!

My stats are the same as yesterday:

• Round 1 (8 completed days) – 3.35% of body weight lost
• Round 2 (8 completed days) – 3.54% of body weight lost
• Round 3 (8 completed days) – 4.24% of body weight lost
• Round 4 (8 completed days) – 5.53% of body weight lost
• Round 5 (8 completed days) – 4.98% of body weight lost

Superfoods – Blueberries

So let’s talk about the benefits of blueberries. We all know about antioxidants right? According to the Medical Dictionary this is the definition:

Antioxidant: Any substance that reduces oxidative damage (damage due to oxygen) such as that caused by free radicals. Free radicals are highly reactive chemicals that attack molecules by capturing electrons and thus modifying chemical structures.

Well-known antioxidants include a number of enzymes and other substances such as vitamin C, vitamin E and beta carotene (which is converted to vitamin A) that are capable of counteracting the damaging effects of oxidation. Antioxidants are also commonly added to food products like vegetable oils and prepared foods to prevent or delay their deterioration from the action of air.

Antioxidants may possibly reduce the risks of cancer and age-related macular degeneration (AMD). Antioxidants clearly slow the progression of AMD.

So, let’s put that in simpler terms. Antioxidants can help our bodies with the damaging effects of cell aging. As noted in the definition above, companies can add Antioxidants to different products to help that product stay fresh longer. Well, fresh fruits and veggies contain these antioxidants without any help from us. By taking in these products in their raw form, we are giving a boost to our own cells, and giving them protection against the effects of so many different things.

According to a study done in Boston Ma at the USDA Human Nutrition Research Center on Aging, they felt that Blueberries are among the fruits with the highest levels of antioxidant activity, in fact they rated it number 1 when compared to 40 other fresh fruits and veggie. Getting just one serving of blueberries will provide more antioxidant activity than all other fruits and veggies. No wonder they call it a SUPERFOOD.

What are blueberries good for? According to numerous articles I have found, they seem to help with the following conditions:

• Help prevent cancer
• Brain protection and the prevention of Alzheimer’s
• Enhancing the function of the urinary system
• Studies being done now for setting BACK the aging process
• Helps lower the buildup of “LDL” (bad) Cholesterol – so this is good for your heart.

That all being said, I find that blueberries are an important addition to my overall health, and I will forever try to have at least ONE serving of blueberries every day. A serving is 1 cup. They can be eaten raw, frozen, or added to numerous things such as Oatmeal, Cereals or muffins (all when we are on maintenance). My choice? It’s delish with cottage cheese and sweetener. I have chosen to eat blueberries on my Phase 2 – I have no issues with them at all, and they are similar in make up calorie wise to the strawberries.

Tomorrow? We will talk about Salmon.