Detox Day 3: Showing Germany What Life in New York is all About

After an intense Slim & Strong workout, where even participants who have been taking the class for 3 years (yes, imagine that) were moaning and whining, I headed down to the Brooklyn Bridge. I met the TV Crew from Germany who is shooting a series about successful Germans in the US. We taped part of the workout with several hardcore boot campers (thanks guys, you totally rocked it!) and despite the freezing cold we managed to warm up immediately. We demonstrated an intense series of squat jumps paired with wall squats (absolute killers), push ups and resistance band work,  lunges, squats and other leg work to give the viewers an idea of how New Yorkers get results. A few boot campers were interviewed about why in the world they would subject themselves to something like this... Any ideas? :-)


Later on we filmed a few scenes in my apartment and office and then headed upstate. After a nearly 3 hour drive I just wanted to chill out in front of the fire place but we had made dinner plans with the crew. We went to a fantastic Italian restaurant and enjoyed an amazing meal. I enjoyed listening to the crew's world wide travel, what places they have seen and they things they enjoy in every country. Made me realize how travel is so high on my wish list and how many places I want to see in this world.


I didn't have time to buy or prepare food today and was happy to have everything ready in the fridge. It makes a world of difference when it just sits there waiting for you to be eaten. I do understand how meal delivery companies are popular, especially this time of the year, but I wouldn't want to give up cooking or deciding what I want to eat. Just every now and then I'd love for someone to take over the thinking for a few days. I'm sure you can share that desire, especially in the beginning of detox when you're still trying to figure out your food options. BUT, if you didn't go through that phase of adjustment, you wouldn't learn anything. 


Food Diary:
Breakfast: Egg sandwich and 2 coffees with little half and half
Snack: Frittatta (leftover)
Lunch: Carrot-ginger-pumpkin soup (leftover) and coffee with little half and half
Snack: Frittate (leftover)
Dinner: Lamb with broccolini, 1 small slice of bread (not part of the plan but it was delicious)


Water intake: At least 3 liters


Supplements: Metabolic Advantage (you've asked me which one, so here's the info:)
Fish Oil, Multivitamin, Mushroom Blend

source: http://joshmadison.com/2009/11/30/brooklyn-bridge/

Here are a few questions from today:

Hi Ariane,

Whenever you have a moment, can you please let me know your thoughts on my food diary.

7:30. Steel cut oats

10:45. Protein shake w water

1:00. 2 cups vegetable soup

3:00. Cherry tomatoes

6:00. Large salad (mixed greens, cucumber, peppers, chick peas, kidney beans, tomato, asparagus, walnuts, plain balsamic vinegar)

9:15 protein shake w water

I'm concerned about getting enough protein and I am forgetting to drink!

Thanks & enjoy your weekend

Jo Ann.

hi jo ann,

you are definitely not getting enough protein. The steel cut oats are ok but they might have 5g at best. Can you boost it with a good protein powder - Bluebonnet whey perhaps?

Veggie soup is nutritious but you might want to add some tofu to get more protein since you’ve gone the vegetarian route.

Beans and chick peas are decent protein sources but not very high in protein. They’re higher in starch than in protein, so I suggest you take a look at some vegan/vegetarian protein options (seitan, tempeh, tofu) because at this rate you'll lose muscle. Plus, beans can be bloating and cause digestive issues if not cooked properly. 

Ariane,

A few questions:

I'm struggling with portion size...when I get a salad from the store how should I estimate carbs and protein and fat?  I try to eat only half of the salad and save rest for next time I'm due for meal.

Also, I bought a protein powder mix, it has no sugars/carbs is that ok? Also should I be drinking it if I'm staying away from dairy? I will send the label in my next email as I took pics with my phone.

Can I use this drink as a snack? What are best times to have it as a snack? (the label mentions after 

Workout but I usually have lunch or dinner after a workout).

Are Jenny Craig meals a good source to use?

I think that's it for now...I'm happy to be removing sweets and dairy to feel better.

Looking forward to your response.

Tracy

Tracy,

when you eat veggies there is no need to count any carbs (except for potatoes). Eat as many fibrous carbs as you want because they’re loaded with fiber and water and are low in carbs. For example, you need about 30 grams of carbs per meal – 5 x a day. In order to reach that you’d have to eat about 50 stalks of asparagus or a huge bowl of salad greens, but starches from a mini bagel or 1/3 cup of granola, or 1/3 cup of brown rice will already get you to that amount. Salad is a freebie.

You want to eat about 20 grams of protein (5x a day), which is about the size and thickness of your palm. When it comes to fat, pick low-fat and healthy fats, such as avocadoes, nuts and olive oil and use it sparingly.

The protein powder is good. It is free of artificial sweeteners, has no carbs and 20 grams of protein per serving. Go for it.  You can drink protein shakes as snacks or even as meal replacements, but mix them with water or almond milk and not with milk – saves calories and allergy issues.

Snacks should be eaten between meals - eat your meals every 3-4 hours.

Jenny craig meals are not a great choice as they contain lots of artificial ingredients and are not really in line with a moderate protein diet. While they may be low in calorie, the calories tpically come from carbs – and not the good kind – leaving you hungry and craving more food.

Lean cuisine Spa meals are a bit better in terms of clean ingredients and protein, but best are your own foods that you prepare because you can also watch your sodium intake. Just Think protein and veggies.

Hope you're off to a rocking start!

Cheers, ariane