I’m in my third week of Curves Complete, and still feeling good and following the ‘diet’ well! Here is a recap of week 2:
This week I am in Phase 2, which bumps the calorie intake up to 1600 a day. This naturally provides a few more meal options, including those from Phase 1, but with additional elements.
I decided to work backwards this week. To not start with the meals that they suggest, but to look at the values of the meals. The other part is to look at what ingredients I already have in my kitchen and work with those. When you’re not happy with the canned meal options they have, you have the option of choose which ‘Exchanges’ you’d like to use. I created a table that allows me to see the different exchange options, per meal, and it has helped me to work backwards. For instance, for breakfast I can choose any of the following combinations:
|1 dairy + 1 protein + 1 nut|
|1 fruit + 1 dairy + 1 protein|
|1 fruit + 1 protein + 1 nut|
|1 starch + 1 dairy + 1 protein|
|1 starch + 1 fruit + 1 protein|
|2 starch + 1 protein|
It’s like this for each meal. So I started out by thinking what I wanted for the week, and chose which category it fit into. Next week, I will try and be more conscious of the amounts of one type of food. I’ve primarily tried to have high protein and limited starch. But I’ve not really been monitoring that. I hope to have a good USDA Balanced Plate approach moving forward. I will also note, Curves provides a list of what counts as 1 exchange. For example, 1 starch exchange can be either 1 slice of gluten free bread, 2 rice cakes, 1/2 cup of green peas, or 1/2 cup of sweet potato (to name but a few). So even with the exchanges, you have a lot of freedom to dictate your diet, whether to be healthier, include pre-made items, or avoid additional allergens you have.
Option 1 – Fruit Shake and Omelette. Fruit shake includes 7 whole frozen strawberries, 2 tbs frozen wild blueberries, 8 oz almond milk, vanilla extract, and liquid stevia drops. Omelette is essentially only 2 eggs, the other ingredients are ‘free’ (F). Includes tomato (F), green peppers (F), white onion (F), pinch salt (F), and 2 tsp Italian seasoning (F).
Option 2 – Oatmeal and Eggs. I used a plain instance pouch for the oatmeal, mixed with water and cooked in the microwave. The eggs were prepared as described above.
Option 3 – Peanut butter toast and hard boiled eggs. I used 1 slice Rudi’s gluten free cinnamon raisin bread and 1 tbs extra crunchy peanut butter for the toast. And the eggs were again prepared as they were in option 1.
Option 1 – Chicken ‘Fried’ Rice, includes 1 chicken breast, broccoli (F), carrots (F), 2 tsp butter, 1/4 cup brown rice, 1/2 egg, 2 tsp soy sauce
—–> My version: 1/4 cup black beans (chicken substitute), broccoli (F), carrots (F), 2 tsp sesame oil, 1/4 cup brown rice, 1/2 egg, and 1 tsp rice vinegar. I put all of this on a bed of cook kale with curry powder.
Option 2 – Quinoa Salad, which included 3/4 cup cooked quinoa, 1 tbs dried cranberries, 1/2 cup chickpeas, and diced tomato (F)
Option 3 – Wendy’s Apple Pecan Chicken Salad w/Pomegranate Vinaigrette. They say to eat it without the pecans, but I do not eat raw apple (strange allergy, I know), and so had the pecans in place of the apple.
Option 4 – Chipotle Mexican Grill Salad with grilled chicken, black beans, corn salsa, fajita vegetables and salsa. I cheated a little here and had some of the chipotle ranch style sauce instead of the salsa.
Option 1 – Taco Salad, includes 3 cup(s) lettuce – Romaine, 3 oz beef – ground (95% lean), 2 tsp(s) seasoning – taco , 1/4 cup(s) beans – black (cooked), 1/2 tomato(es) – medium, 1 1/2 oz corn, 1/8 onion(s) – medium, 1 oz cheese – Cheddar (low fat, shredded/grated), salsa, 2 tbsp(s) salad dressing – light
—–> My version: 3 cups romaine lettuce, 1/2 cup chickpeas, 1/3 cup cottage cheese, tomato, 2 tsp sunflower seeds, 2 tbs light sweet onion dressing
Option 2 – Random salad I put together, included 3 cups romaine, 10 fresh strawberries, 1/2 cup cottage cheese, 2/3 cup black beans, 2 tbs sweet onion dressing
Option 3 – Red Robin Simply Grilled Chicken Sandwich (no sides)
—–> My version: Cheeseburger in Paradise Grilled Chicken Sandwich with Udi’s Gluten Free bun, and steamed broccoli (F) on the side.
(allowed 2 a day)
Option 1 – Applesauce and cottage cheese, includes 1/2 cup of each
Option 2 – Kashi Snack Crackers and PB
—–> My version: Mary’s Gone Crackers (10) with 1 tbs of all natural peanut butter
Option 3 – 2-3 tbs mixed nuts with dried cranberries
Option 4 – 3 Dove Promises
—–> My version: I melt 1 oz of 100% baking cocoa in a microwave container. Once melted, I mix in about 15 drops of NuNaturals liquid stevia. This ‘sweet treat’ option is from a list that is meant to be used sparingly, and in place of another snack. I had this 3x this week, in place of mixed nuts. Here is my ‘recipe’ for it.
Workout and Activities
Curves: 4 Curves Smart/Circuit (35-40 mins each)
Stationary Bike: 6 days of 20 minute morning sessions (I read my bible, pray, and journal during this – it’s not intense)
Pedometer Steps: Goal is 10,000 – hit an average of 10,000 each day this week! Legs felt very fatigued each night.
Other: 3 hours of volleyball with church league, 1 hour of ice skating, 2 mile walk with The Hubs around our neighborhood.
Week Summary and Results
This week, I did better with eating snacks and sticking to a schedule. Except on the weekends. It’s difficult to eat the snacks at the right time when we’re out and about. This next week I’m planning to have snacks that are more ‘mobile’ and can be thrown into my purse.
In terms of progress, I haven’t made as many strides as I did last week. I was about the same for body fat %, but I did loose 1/2 lb since last week. Doesn’t seem like much, but all in all, since the first of January, I have lost 1 lb and 1.07 lbs of that was body fat. So I’ve gained muscle mass and even though it’s not really showing, I am having progress! In some ways, I’m comforted that it’s only improving slowly. I’ve lost weight fast a lot before and it always comes back two-fold or more. So I’m excited to be setting a foundation that is based on a healthy lifestyle and not ‘dieting’.
~Aubree Cherie Davis