Stay Strong, Powerful and Awesome

Ladies,

It's week two.  It's time to stay strong, powerful and awesome.  Face the weekend and the holiday with a sense of empowerment!

Best wishes!!

Goodbye Bad Habits....

I hope your first day on the road to success was a good way.  I hope that you stopped your bad habit for the day and are meditating, washing your face, reading the bible or like me, practicing your Italian.

Day 2 is always tougher than Day 1....but let's stick together so that Team Amy won't feel so bad when we win because you will all be skinny.

Sweet dreams!

BE FAB NOT FLABB!!

Don't forget your list of good foods!

 

Amaranth

Barley

Beans:

Adzuki

Black

Black-eyed

Broad

Butter

Fava

Garbanzo (Chick Peas)

Kidney

Lentils

Lima

Mung

Navy

Pinto

Soy

White

Bran (Whole Grain)

Bread (Whole Grain)

Buckwheat (Whole Grain)

Bulgar (Whole Grain)

Corn

Crackers (Whole Grain)

Leek

Milk

Milk - Soy

Millet (Whole Grain)

Oatmeal (Whole Grain)

Palm Hearts

Parsnips

Pasta (Whole Grain)

Peas

Potato (Baked)

Potato (Sweet)

Pumpkin

Quinoa (Whole Grain)

Rice (Brown)

Rice (Wild)

Rye (Whole Grain)

Taro

Tortilla (Whole Grain)

Yams

Yoghurt (Fat-Free)

Avocado

Egg Yolk

Olives

Nut Butters:

Almond Butter

Cashew Butter

Peanut Butter

Sesame Butter

Sunflower Butter

Nuts (Dried/Raw):

Acorns

Almonds

Beechnuts

Brazilnuts

Butternuts

Cashews

Hazelnuts

Hickorynuts

Macadamias

Peanuts

Pecans

Pine Nuts

Pistachio Nuts

Walnuts

Seeds (Dried):

Flax

Pumpkin/Squash

Safflower

Sesame

Sunflower

Oils:

Fish Oils

Flaxseed Oil

Nut Oils

Oil Spray (Pam)

Olive Oils

Udo’s Oil

Vegetable Oils

Dairy

(Low fat or Fat Free)

Cheese:

American

Chedder

Cottage

Cream Cheese

Feta

Mozzerlla

Quark

Ricotta

Swiss

Egg Whites

Greek Yogurt

Fish

Anchovie

Catfish

Cod

Flounder

Hake

Halibut

Mackerel

Mahi Mahi

Perch

Salmon

Sardine

Snapper

Sole

Swordfish

Tilapia

Trout

Tuna

Meat

(Lean Only)

Beef Ground

Buffalo

Chicken Breast

Duck

Kangaroo

Lamb

Pork Tenderloin

Steak -Eye of Round

Steak -Flank

Steak -Top Round

Steak -Top Sirloin

Turkey Bacon

Turkey Breast

Turkey Ground

Venison

Wild Game Meat

Seafood

Crab

Lobster

Mussels

Octopus

Oysters

Scallops

Shrimp

Squid

Vegetarian

(Low Fat)

Seitan

Soy Foods

Tempeh

Tofu

Vegie Burgers

Carbs! Proteins! Fats!

The F.Y.T Foods

(Flatten Your Tummy Foods)

GAME ON!

140

120

100

80 220

200

60 240

180

40 260

160

CARBOHYDRATES:

Eat a fist sized portion from

the carbs or fruits list with

every meal.

FATS:

eat a thumb-sized portion

with every meal.

PROTEIN:

Eat a palm sized portion with every meal.

The F.Y.T Foods

(Flatten Your Tummy Foods)

GAME ON!

140

120

100

80 220

200

60 240

180

40 260

160

Veggies! Fruits! Sweetners!

Apple

Apricot

Banana

Blackberry

Blueberry

Boysenberry

Cherimoya

Cherry

Clementine

Cranberry

Currant

Date

Durian

Fig

Gooseberry

Grape

Grapefruit

Guava

Huckleberry

Jack Fruit

Kiwi fruit

Kumquat

Lemon

Lime

Loquat

Lychee

Mandarin

Mango

Melon

Mulberry

Nectarine

Orange

Papaya

Passion Fruit

Peach

Pear

Persimmon

Pineapple

Plantain

Plum

Pomegranate

Quince

Rambutan

Raspberry

Rhubarb

Starfruit

Strawberry

Tamarillo

Tangerine

Tomato

Watermelon

Alfalfa*

Artichoke

Asparagus*

Bamboo Shoot

Beans (Green)*

Beetroot

Broccoli*

Brussel Sprouts*

Cabbage*

Carrot

Cauliflower

Celery*

Chard (Swiss)*

Chinese Cabbage

Collards*

Cress

Cucumber*

Eggplant

Endive*

Fennel*

Gourd

Kale*

Lettuce*

Mushroom

Okra*

Onion

Peas (Snow)

Pepper (Sweet)

Pumpkin

Radish

Seaweed (Kelp)*

Spinach*

Squash(Summer)

Squash (Winter)

Tomatillo

Turnip

Watercress*

Zucchini*

Agave Nectar

Honey

Pure maple syrup

FRUITS:

Eat a fist size portion from the carbs or fruits

list with every meal.

VEGETABLES:

Add at least two fist-sized

portions to at least two

meals each day. You may eat

unlimited greens (asterisked)

with all of your meals.

SWEETNERS:

Use sweeteners very

sparingly!

The Good vs. Bad

Amy
Bad habit - cracking her knuckles
Good habit - meditate each day

Stacy
Bad habit - texting while driving
Good habit - washing her face before bed

Robin
Bad habit - not throwing her clothes on the floor at night
Good habit - reading

Christine
Bad habit - stop pulling her eyelashes
Good habit - do her physical therapy stretches

Emily
Bad habit - stop picking at her cuticles
Good habit - floss her teeth daily

Patti
Bad habit - stop picking at her cuticles
Good habit -

Leslie
Bad habit - no texting, email, Facebooking while driving
Good habit - reading the bible 20 minutes each day

Heather
Bad habit - not sticking to a daily budget
Good habit - practicing Italian 15 minutes per day (and 100 sit ups)

Melissa
Bad habit - keeping her clothes and closet picked up/organized
Good habit - reading

The Teams are Set!

TEAM AMY

Heather Willey

Emily Heimann

Melissa Henney

 

TEAM STACEY

Leslie Ray

Janet Cross

Christine Coning

 

TEAM HELEN

Carolyn Bradbury

Patti Wright

Robin Reed

Let's Get Ready To Rumble

Tomorrow's the big day.  We will be pulled into teams, lace up our sneakers and get to work on achieving our goals.  Why you ask?  Because we are competitive and we can't do it alone!  So I encourage you to start this "game" by doing the following:

1.  Get up and drink a full 8 ounce glass of water. 
2.  Knock out your 20 minutes of exercise before you get dressed for the day.
3.  Email or text your teammates encouraging words first thing in the morning.
4.  Map out your meal plan tonight.
5.  Get ready to kick some butt!

Have fun!  Be cool!  Indy Cool Kids are about to get their Game On!