Day 53, Feb 23, 2011

We are on Day 53 of the 4HB. Wow. Our posts have dropped off just due to busy schedules and traveling, but we are still going full-steam ahead and maintaining a daily diet (except for cheat day) of beans/protein/veggie at each of the four meals.

Cheat days continue to be fun. We are discovering (re-discovering) the things that we crave and we are so different. B wants meat (?!), chips, rice/pasta, beer and Bee wants anything baked, cheese, milk, bananas; where we agree? Chocolate, lots and lots of sugared chocolate.

New topic: Sugar-free. So, the bulk section has some sugar-free options, which if you read the label closely, turns out to still be made with a natural form of sugar. Confused? Yeah, me too. They can be made with "malitol/maltitol" or "zylitol/xylitol"

Definitions:
1. Malitol: A natural sugar free sweetener, which has 90% the sweetness of sugar. It is slower assimilated and does not spike up blood glucose levels as sugar does, which makes it a good alternative to sugar, for Diabetics and Low Carb Dieters.

2. Zylitol: A natural sugar free sweetener derived from plants. It has same sweetness in equal proportions to regular sucrose sugar, with 1/3 fewer calories, and no unpleasant after taste.

Excessive use of these can cause abdominal distress because they are slower to be absorbed by the body...note to self :-)

Day 37, Feb 7, 2011

Morning Weigh In 

Bob - 189.8! Looks like anything I gained on Saturday I lost yesterday.  Nice to start the work  week with zero loss from last week.

5:30 a.m.
Coffee, Sugar & Creamer

6:15 a.m.
Eggs/lentils/sauteed spinach

10:30 a.m.
(Bee) 1 slice pork loin, lentils, and green beans
(Bob) Leftover BBQ chicken, lentils and spinach

3:00 p.m.
(Bee) 1 slice pork loin, lentils, and green beans
(2:30) Pork loin, lentils, spinach

7:00 p.m.
Albacore tuna steaks, veg (tbd), and some kind of bean (maybe black beans)

Notes:
(Bee) Wow we're starting our sixth week. Hard to believe.  I need to get more focused on the kettlebell exercises, and ti's starting to warm up just a little, so I can get more biking in.
(Bob) Last week was disappointing, I really lost no weight the whole week.  As of today I'm the lowest weight I was last week, so maybe things will trend downward again.

Some of our favorite recipes can be found here: 4-HB Recipes

Day 36, Feb 6, 2011

Morning Weigh In 


7:30 a.m.
Coffee, Sugar & Creamer

6:15 a.m.
(Bee) Eggs/lentils/veg
(Bob) Eggs, Pinto beans, green beans (scramble)

10:30 a.m.
(Bee) Deli turkey, carrots, lentils, nuts
(Bob) Chicken breast, pinto beans, green beans.

3:00 p.m.
(Bee) "BBQ" Chicken, soy-catash/mixed veggies

7:00 p.m.
 Porkloin marinated in italian dressing stuffed with minced garlic; sauteed spinach with toasted pint nuts and olive oil; indian style chickpeas with onions and garlic (brand: tasty bites)

Notes: Had an hour long walk with Dylan on Saturday (library and Mud Bay); today watched an episode of Pillars of the Earth while biking, then did kettlebell and situps.

Day 35, Feb 5 2011

BINGE Day!

Day 34, Feb 4, 2011

Morning Weigh In 

Bob -
Bee -

7:30 a.m.
Coffee, Sugar & Creamer

6:15 a.m.
Eggs/lentils/veg


10:30 a.m.
(Bee) Leftover portabella burger

2:00 p.m.
(Bee) Leftover portabella burger

7:00 p.m.
Buffalo steaks, veg, soy-catash

Notes:
Ready for binge day. the desserts are in the fridge ready to roll. Also got out the banana bread from the freezer to defrost. Yum.

Day 33, Feb 3, 2011

Morning Weigh In 

Bob -
Bee -

7:30 a.m.
Coffee, Sugar & Creamer

6:15 a.m.
Eggs/lentils/veg


10:30 a.m.
(Bee) Lamb, chicken/kale/corn/bean salad with tbp oil dressing

2:00 p.m.
(Bee) Rest of chicken/kale/corn/bean salad with tbp oil dressing

7:00 p.m.
Portabella "burgers", baked portabella caps with grass-fed beef burger served on top and loaded with red onion, avocado, tomato with side of "soy-catash" (corn, edamame, lentil mix). Delish.

Notes:
(Bee) I haven't weighed myself since last week, but still following the diet to a T. I made a mistake yesterday and thought it was Friday, so I went to Whole Foods and bought snacks for binge day: Apple fritter for Bob, bakery treats, blood orange juice, bananas, yogurt etc. so I was really bummed to realize I had to wait a whole extra day to indulge. Sigh. So close...

Day 32, Feb 2, 2011

Morning Weigh In 

Bob -
Bee -

7:30 a.m.
Coffee, Sugar & Creamer

6:15 a.m.
Breakfast casserole (eggs/whites/veg/etc)


10:30 a.m.
chicken meatballs/beans/veg

2:00 p.m.
chicken meatballs/beans/veg

7:00 p.m.
Ate out: Mama Louisa's and ordered plates with carne asada, steak mexicano, extra beans, pico de gallo, veg; was really good and we ate it all.

Day 31, Feb 1, 2011

Breakfast casserole: Egg, egg whites, lentils, spinach, mushrooms, corn

Morning Weigh In 

Bob -
Bee -

7:30 a.m.
Coffee, Sugar & Creamer

6:15 a.m.
Breakfast casserole (eggs/whites/veg/etc)


10:30 a.m.
lamb/lentil/veg


2:00 p.m.
lamb/lentil/veg

7:00 p.m.
chicken meatballs/beans/veg


Notes: Neither of us has updated the blog in about a week, so these entries will be sparse. We're still following the same protein/bean/veg pattern though.

Day 30, January 31, 2011

Morning Weigh In 

Bob -
Bee -

7:30 a.m.
Coffee, Sugar & Creamer

6:15 a.m.
Breakfast casserole (eggs/whites/veg/etc)

10:30 a.m.
meat/red bean/veg

2:00 p.m.
meat/red bean/veg

7:00 p.m.
Lamb roast/lentil/peas and onions

Notes: Neither of us has updated the blog in about a week, so these entries will be sparse. We're still following the same protein/bean/veg pattern though.

Chicken meatballs (Recipe: Rachel Ray) with sauteed spinach, lentils

Day 29, January 30, 2011

Morning Weigh In 

Bob -
Bee -

7:30 a.m.
Coffee, Sugar & Creamer

6:15 a.m.
eggs/lentils/vegs

10:30 a.m.
Flank steak/beans/veggies

2:00 p.m.
meat/beans/veg

7:00 p.m.
 meat/beans/veg

Notes: Neither of us has updated the blog in about a week, so these entries will be sparse. We're still following the same protein/bean/veg pattern though.

Day 26, January 27, 2011

Morning Weigh In 

Bob -
Bee - no weight loss since the weekend; but still holding steady at a total 5 lbs lost since we started, same with bmi, no change, flat since we started

6:00 a.m.
Coffee, Splenda & Creamer

7:00 a.m.
Egg, egg whites, lentils, leftover cauliflower, spinach, sliced mushrooms, avocado/salsa topping

10:30 a.m.
(Bob)
(Bee) Soy latte

11 a.m.
(Bee) Leftovers from Central Market salad bar (greens, beans, avocado, lamb skewers)

3:00 p.m.
(Bee) Leftovers from Central Market salad bar (greens, beans, small meatloaf, chicken skewer)
(Bob)

6:00 p.m.
Bacon-wrapped scallops, tomato/avocado salad, beans

Notes:

• (Bee) Biked to work today, supposed to be 60 and some sunshine; was busy at work and forgot to eat, just finished lunch1 at 11:15 (yikes), but will still eat something at 3 to stay on schedule.
• (Bob)

Day 24, January 25, 2011

Morning Weigh In 
Bob -191.4 No weight loss again today. 
Bee - Still holding steady at 5 lbs lost since we started, need to check bmi tomorrow morning

6:00 a.m.
Coffee, Splenda & Creamer

7:00 a.m.
Breakfast casserole YUM

10:30 a.m.
(Bee) Leftover chicken/lentils
(Bob) Leftover pot roast/veggies/lentils

3:00 p.m.
(Bee) Leftover pot roast/veggies/lentils
(Bob) Garden salad with chicken, corn, beans, green tea.

7:00 p.m.
Turkey cutlets w/mushrooms and marsala, steamed cauliflower/carrots, lentils with low-sodium bacon salt

Notes:

• (Bee) Biked into work this morning and have dance class tonight so that should help get rid of the weekend binge day damage.
• (Bob) Biked to work today and will do my episode of South Park tonight for a total of ~8 miles on one bike or another.  If there's no apparent change tomorrow I'm going to increase the portion of beans in all my meals.

Some of our favorite recipes can be found here: 4-HB Recipes

Day 23, Janury 24, 2011

Morning Weigh In 
Bob - 191.4 A little heavier than I want, but it's all due to the carb loading I did on Sat. It'll go away.
Bee - didn't weigh in this morning, gonna wait until Tuesday

6:00 a.m.
Coffee, Splenda & Creamer

7:00 a.m.
Breakfast casserole YUM

10:30 a.m.
Leftover chicken/lentils/green beans


3:00 p.m.
(Bee) Leftover eggs/casserole
(Bob) Green Salad with leftover Chicken Thigh and lentils.

7:00 p.m.
(Bee) Snacked on mixed nuts before dinner
Leftover pot roast with carrots, tomatoes, celery, mushrooms, broth

Notes:
Here's a great recap of Will's experience, he is one week ahead of us in the program: http://www.williamhertling.com/

• (Bee) The breakfast casserole took a long time to bake so we got a later start but it was delish and a nice change from the usual egg breakfasts. There's enough to last at least 3 mornings.
  
• (Bob)

Some of our favorite recipes can be found here: 4-HB Recipes

Day 22, January 23, 2011

Morning Weigh In 

Bob - 192.2 Very disheartening, but it'll come off, I'm sure.
Bee - didn't weigh in this morning, gonna wait until Tuesday

6:00 a.m.
Coffee, Splenda & Creamer

7:00 a.m.
Eggs/egg white/broccoli/white beans/pesto

10:30 a.m.
Leftover flank steak and brussel sprouts


3:00 p.m.
Alabama BBQ chicken thighs, lentils, green beans w/sesame seeds


7:00 p.m.
Pot roast with carrots, tomatoes, celery, mushrooms, broth

Notes:
It was a little sad to put away all the leftovers we didn't finish on binge day, but we had fun cleaning out the freezer of junk food to make way for the fun food we are freezing until next binge day, we put away blueberries/bananas/strawberries/grapes, the banana bread and a piece of german chocolate cake, also froze two tupperwares of juice to use in smoothies. Now it's all out of sight/out of mind but we can dig back in on Friday night.

• (Bee) Making a breakfast casserole of eggs/egg whites/pork sausage/spinach/mushrooms/onions/white beans and seasonings to have tomorrow morning. Danced for about 20 minutes and did 35 air squats.
• (Bob) Did another 22+ minutes on the Bike, I'm getting close to finishing Season 1 of South Park.

Some of our favorite recipes can be found here: 4-HB Recipes

Day 19, (January 20, 2011)

4-Hour Body Journal, Day 19, (January 20, 2011)

Morning Weigh In 

Bob - 189 lbs with 29.9% body fat. (I'm beginning to think the BMI scale is not as accurate as it could be.)
Bee 1 lb less, rode the bike to work yesterday too. Total weight loss since starting 4HB, 5 lbs.

5:30 a.m.
Coffee, Splenda & Creamer

6:30 a.m.
Egg whites, 1 Eggs
Lentils & collard greens
Medium Pico di Gallo

10:30 a.m.
(Bob) Talapia with tomatoes, mixed veg and lentils, 1 hard-boiled egg
(Bee) Leftover bean soup with chicken and sausage, 1 hardboiled egg

12:30 p.m.
(Bob) Mixed nuts (slightly smaller portions from today onward).

2:30 p.m.
(Bob) 13 Bean Soup and side salad
(Bee) Baked chicken, 1 hardboiled egg, small amount of veggies/lentils

7 pm.
(Bee) Steak, veggie, salad (Outback)
(Bob) Steak, veggie, salad (Outback)

Notes:

• (Bee)
• (Bob)Yesterday was difficult for me.  I had a Meniere's incident at about lunchtime and tried a sea sick pill therapy.  It worked great until ~5:15 p.m. when the dizziness and nausea came back with a vengeance.  I medicated with 1/2 a Valium and went to bed.  Essentially I didn't eat anything after 11:15 a.m.  That's probably the source of my large weight loss this morning, I'm sure I'll get it back.

Some of our favorite recipes can be found here: 4-HB Recipes