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Day 11
Lunch

Turkey burger no roll with Dijon Mustard, Riced Cauliflower Stuffing with carrots, dried cranberries, onion and celery. Trader Joe's product. Water infused with fresh orange.
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Day 11 Energy level great, small portions of food, not craving sweets or bread, want to incorporate exercise into my daily routine. No afternoon fatigue.

Breakfast:
1/2 cup oatmeal and 1/4 sliced banana
glass of grapefruit juice
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Beatty, I am finding my food intake is less and I am staying full longer. I expect it is because I am taking in high quality nutrients which sustains me longer. My energy level is amazing. I might try the yoga sometime, I would love to exercise to the oldies. Great idea. Thanks.
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Earlybird, I am enjoying your updates & get inspired. I am doing yoga & lots of walking (I found 90's tracks have a nice fast beat) but still suffering with portion distortion. Maybe if I print a pic of an actual stomach to remind me 😁.
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Day 10 Snack: blueberries and watermelon. Ordered body gym.
1st time for a long time feel like exercising, we shall see.
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Day 10
Lunch: Energy level good
Plant-based burger, tomato and avocado on a toasted whole grain seeded roll. Water.
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Day 10
Breakfast
Energy level is good, skin looks smoother, leg cramps gone, loose fitting clothes.

Whole grain buckwheat pancake, blueberries, small amount Vermont maple syrup
Small glad carrot juice.
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earlybird: Thank you so much! I will have to try the recipe and go to Trader Joe's one day, just not today because I went to Patient First for a sinus infection. Got antibiotic. Ugh!
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Day 9 Lunch

Baked salmon with lemon and ginger root, sweet potatoes, summer squash, zucchini and green peas.
Fresh fruit. Water with lemon wedge.
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Day 9 Energy level good

Breakfast:
Spinach Egg White Frittatas 70 calories, sliced tomatoes.
Fresh fruit.
Glass carrot juice
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Liam, I bought it at Trader Joe's. I am going to try and copy the ingredients and make it some day, it is so good. Great when you want something quick. Look for it in the frozen section. My 97 year old mother loves it.

I make a dish you might like. Recipe from Joel Fuhrman, M. D.

Tuscan Tofu Scramble
3 whole scallions
1/2 cup finely chopped red bell pepper
1 med tomato chopped
2 cloves garlic, minced or pressed
2 cups firm tofu, drained, and crumbled
no salt seasoning blend, adjust to taste; or 1 tablespoon Dr. Fuhrman's MatoZest
1 Tablespoon nutritional yeast
5 ounces baby spinach, coarsely chopped
1 teaspoon Braggs Liquid Aminos I omit this ingredient
Freshly ground pepper to taste. I use the regular

Large skillet over medium heat, sauté scallions, red pepper, tomato, and garlic in 1/4 cup water for 5 minutes
add remaining ingredients and cook for another 5 minutes.
I serve this dish with a little ketchup on the side.

Calories 164, Protein 12g
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ealybird: How do you prepare that riced califlower bowl? I pretty much could be a vegetarian as only meat I consume is lean chicken. All the rest veggies and whole wheat toast. Don't allow myself pastries.
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Lunch Day 8
Riced Cauliflower Bowl with tahini sauce, marinated chickpeas, sweet potatoes, baked tofu and roasted onions. Trader Joe's product 280 calories, Fudge bar 100 calories, glass of carrot juice. More energy this afternoon,
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Jenna, thank you so much for your recipe. I am going to make it very soon. It was so thoughtful of you, I appreciate your kindness.
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Hi earlybird,

Roux sauce (also called béchamel or white sauce) is really simple (I don't measure) but here are the measurements and instructions and this makes 1 cup:

Ingredients:

2 tablespoons butter
2 tablespoons flour
1 1/4 cups milk, heated**
Salt
Freshly ground pepper

**I don't use milk, I use either half/half or heavy cream. I also don't warm the half/half or heavy cream. I let it get room temperature on the counter.

Melt the butter in a heavy-bottomed saucepan. Remove saucepan from heat. Using a whisk I stir in the flour a little bit at a time and keep mixing. When I get the consistency I want I put the saucepan back on the heat and cook on very low stirring constantly, until the paste cooks and bubbles a bit, but don't let it brown — about 2 minutes.

Add the hot milk (or half/half), continuing to stir as the sauce thickens. Bring it to a tiny boil. Add salt and pepper to taste, lower the heat, and cook, stirring for 2 to 3 minutes more. Remove from the heat. To cool this sauce for later use, cover it with wax paper or pour a film of milk over it to prevent a skin from forming.

I use this for creamed spinach (I buy frozen chopped spinach which I defrost and don't cook but squeeze the water out using a drainer, then I add the spinach to the roux sauce. I also use this same recipe to make my turkey gravy for Thanksgiving.

Here is another version of this recipe:

https://www.allrecipes.com/article/how-to-make-roux/

I never ate tofu so I don't know if it would go together.

For my vitamin supplement I drink something that tastes disgusting (but I'm used to it) called Green Vibrance. It makes me feel really good and it's especially good for stress. Some people mix it in juice to mask the taste.

https://www.amazon.com/Vibrant-Health-Plant-Based-Ingredients-Probiotics/dp/B00SK66JZ6

I keep it in the freezer and it lasts me about 2 months.

Jenna
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Day 8
Oatmeal with apples and blueberries. Notice decreased appetite this morning. Energy level fair. Difficult finishing 1/3 cup of the oatmeal.
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Way to go, Beatty.
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Steamed veggies for dinner.

After the HORRENDOUS worst ever couldn't even eat it so disgusting fish n chips last night I need to rebalance!

I work up & decided to become a fruitarian for the day: orange for breakfast, banana & small avo for morning tea, pear & kiwi for lunch. Black coffee & lots of water.
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earlybird: Spot on about the multi vit! Makes a big difference!
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sad to admit I had my teeth all pulled for dentures on Tuesday so I am on very soft food.
I thought i would lose weight, sadly I have put on two pounds. Guess the mashed potato and oatmeal diet isnt going to work. lol
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Well I must admit, after all this healthy talk,, we are having a Crazy Mikes pizza! As far as frozen pizzas go, this is the best I have found, and one piece fills us up. I always keep some easy frozen meals in the stash,, some nights you just don't feel like cooking, and we all like pizza. And its been hot here the past few days.. so this in a good choice for tonight. with cole slaw and sliced tomatoes
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Chicken caesar salad. No bacon, no croutons, no extra parmesan, so basically a big bowl of lettuce with dressing and a chicken breast😑.
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Day 7 Dinner

Plant- Based Burger Patty with baby tomato, organic pickles, onion on living butter lettuce. 1/2 cherry pop tart , decaf tea with almond milk.
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Day 7
Snack:
Hummus and small whole grain seeded crackers. Cherries.
Energy level. good. Not craving simple carbs. Water.
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Lunch: Day7
Angel Hair Marinara with spinach and zucchini. Green salad, cup of vegetable soup
Water infused with lemon, watermelon and orange. Fresh Bing cherries (6)
Mom had tuna salad with vegan mayo, turnip and cabbage pureed, red pepper hummus, banana avocado pudding.
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MaryBee, I started talking a Woman's Daily Multivitamin and Mineral formula and a Mega Food Vitamin D3 2000IU. I notice a difference, less fatigue.
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JennaRose, I know spinach is very good for you, but I never liked the taste. Cream spinach sounds good, never made it, but would like to try it. Fresh steamed vegetables are great, I put a little lemon and pepper for taste. What is a roux sauce? Wonder if I can make the recipe with ground up tofu, would that work? Your dinner sounds so good.
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For Mom I made Chicken ala King (I boil chic breasts, then grind chicken in food processor). I made a roux sauce and add chicken broth to that, then when thickened I add the ground up chicken and peas and carrots. Mom loves that.

For me I barbequed hamburgers and sausages last night. Today I will steam broccoli and cauliflower for myself.

The only dinner my Mom and I both eat is when I buy fresh Salmon. I also cream spinach for Mom. Easy for her to eat and healthy.

I'm also on a diet, low carb, high protein. I plan on exercising today and everyday to get some weight off. I like Leslie Sansone Walk Away The Pounds DVD's.
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Hello MaryBee, I do the same thing. I am cutting out sweets and bread for a start. Notice my energy is improving. Feel better. I am eating more fruits and vegetables, I started making oatmeal, blueberries and little banana, raisons and flax seed in the morning and I find it gives me more energy for the entire morning as well as feeling full. I am staying away from meat, eat salmon or fish once or twice a week, or no salt foods. For a treat when I am craving ice cream, I will reach for a fudge bar 100 calories. Once a week I will eat within reason what I want. I am losing weight slowly, lost 6 lbs so far. I try walking everyday, previous got too tired and out of breath, niece notice I am walking faster and not so short of breath, told me to slow down. For an afternoon snack, avocado with small whole grain crackers, piece of fresh fruit such as blueberry, strawberries or an apple with peanut butter or celery sticks. If I can do this anyone can!
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Anyone have suggestions for food that gives you energy? I know exercise or a walk will help, but what about food? I get that afternoon slump like clockwork, and reach for caffeine or sugar (definitely something carb) to give me a lift, but of course that’s short lived and the sugar spike results in a sugar dive that makes you feel worse.... up for new ideas!
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