Week-long Green Smoothie Challenge Day 5

So it’s snowing and it’s cold and I really, really just wanted to eat something warm. Don’t worry, I didn’t bail. I just put room temperature fruit into the smoothies today instead of frozen fruit today and got room temperature smoothies, which was weird I know, but better than freezing my keister off while drinking cold smoothies all day. I also had stir fry (warm) veggies today instead of cold with hummus dip. Ahhh, I’m holding on!

Oh and did I mention I’M DOWN FOUR LBS SINCE LAUNCH OF CHALLENGE.

Here is what I ate for day 5:

Breakfast: Green Smoothie (room temperature) with 5 C. packed spinach, 2 bananas , 2 small diced mangoes, 5 strawberries, 1 orange, 2 T. ground flax and stevia to taste. This made 2 quarts.  I saved one quart for later in the day.

Lunch: Bok Choy stir fry. Recipe below.

Bok Choy Stir Fry

 1 giant head of bok choy, green parts only chopped, saved the white parts for another use

2 carrots julliened

10 button mushrooms

2 diced green onions

1/2 red bell pepper, chopped

1 T. organic heinz ketchup

1 T. low sodium soy sauce

1/2 t. garlic powder

1/2 t. ground ginger

1/4 t. ground black pepper

stevia to taste

Combine all ingredients in large saute pan. Do not add oil, it’s not necessary. Saute all until bok choy is wilted.

This recipe made 3 cups of stir fry. I planned to eat the whole recipe myself, but my husband decided to join the challenge at the last minute, so we split it. It was a WHOPPING 60 CALORIES PER SERVING. Holy crap plant based diet!

Afternoon Snack: This is where the diet gets interesting, my husband and I each had a our second quart of green smoothie in the afternoon and neither of us was hungry come dinnertime- He said, why am I so full!?! Ha Ha.

Dinner: Long story short, I thought it would be ridiculous to only consume 600 calories for the day and we started to get hungry around 9pm so I busted out the amazing cheezy-smokey-spicy black bean soup recipe here. Love it!

Here are the stats for the day:

Target:
Eaten:

Calories

under 1,400
957x

Carbohydrate

under 245 g
203 g 75%x

Protein

under 63 g
39 g 15%x

Fat

under 19 g
13 g 10%x

Water

over 8 glasses
9-2/3 glassesx
Target:
Eaten:

Dietary Fiber

over 25 g
44 gx

Saturated Fat

under 16 g
1 gx

Trans Fat

under 2 g
0 gx

Cholesterol

under 300 mg
0 mgx

Sodium

under 1,500 mg
1109 mgx
Target:
Eaten:

Sugars

under 100 g
91 gx

Vitamin A

over 2,333 IU
4307 IUx

Vitamin C

over 75 mg
369 mgx

Calcium

over 1,000 mg
548 mgx

Iron

over 18 mg
13 mgx

Day 4, Week-long Green Smoothie Challenge

So I cheated today, but it’s not exactly what you think! You see, I am training for a half marathon at the moment and when I do my longer runs, my calorie and nutrition requirements go up. So Saturday I did an 8 mile training run and I had a Clif Shot at mile 4 and in my Fuel Belt water bottles I had Crystal Light Pure Fitness (not the regular artificially sweetened, artificially colored Crystal Light!) I also added an extra banana to my kale green smoothie! Nice cheating, I swear!

Here is what I ate today:

Pre-breakfast (during my run): Mocha Clif Shot, Tropical Crystal Light Pure Fitness

Breakfast: Kale Green Smoothie with 5 C. packed Kale, 3 Bananas, 2 C. frozen mixed berries, 2 T. flax, 4 C. water, stevia to taste. Again, this makes 2 quarts, I put one quart in the fridge and have it later in the day.

Lunch: 1 C. veggie soup, yes, it keeps going and it is still very tasty.

Afternoon Snackage: 2nd Green Kale Smoothie leftover from this morning.

Dinner: Big romaine salad with 4 C. chopped romaine, 1/2 C. frozen green peas, 1 julliened carrot, 1/2 sliced red bell pepper, and 1/2 orange (supremed) and the remainder of Chef A.J.’s amazing Take 5 dressing. Sorry for the crappy photo, need to use a real camera instead of my phone! At least you get the visual idea!

Here are my stats for the day: I’m over on sugars because of the necessary cheats!

DIET SCORE CARD  ( Edit targets )
Target:
Eaten:

Calories

under 1,400
1150x

Carbohydrate

under 245 g
242 g 80%x

Protein

under 63 g
34 g 11%x

Fat

under 19 g
12 g 9%x

Water

over 8 glasses
12 glassesx
Target:
Eaten:

Dietary Fiber

over 25 g
46 gx

Saturated Fat

under 16 g
1 gx

Trans Fat

under 2 g
0 gx

Cholesterol

under 300 mg
0 mgx

Sodium

under 1,400 mg
861 mgx
Target:
Eaten:

Sugars

under 88 g
116 gx

Vitamin A

over 2,333 IU
4623 IUx

Vitamin C

over 75 mg
695 mgx

Calcium

over 1,000 mg
763 mgx

Iron

over 18 mg
13 mgx

Day 3 Week-long Green Smoothie Challenge

I walk around everywhere feeling like I know some sort of secret. Really it’s not a secret, everyone knows that eating fruits and vegetables is good for you. The problem is most of us are not consuming nearly enough fruits and veggies a day. It’s not as likely that you will crave too many sweets if you are eating 3-5 pieces of fruit a day.  Similarly, it’s unlikely you will overeat if you are consuming 5-9 servings of veggies a day. A recent study showed that french fries are the most common vegetable children consume in the U.S. and that juice accounts for 40% of children’s fruit intake. Scary!

No wonder we are so fat as a nation and so nutritionally deprived!

Here is my fruit and veggie intake for the day:  I switched it around a bit and had my second smoothie as my afternoon snack instead of lunch (and I was so not nutritionally deprived!)

Breakfast: Green smoothie made with 5 c. packed Kale, 2 Bananas, 2 C. Spectrum fruit blend, quarter lemon, 2 T. ground flax, 4 C. water and stevia to taste (this made 2 quarts, I put one in the fridge for later). It tasted a bit bitter at first, but the more I drank it, the more I fell in love with it!

Lunch: I had 2 C. of the leftover soup from yesterday

Afternoon Snackage: 2nd Green Smoothie

Dinner: 2 C. Organic Baby greens topped with 1 C. garbanzo beans, and 1 diced tomato. I know I didn’t go crazy on this salad, but it was late and I was tired so I made it simple. I topped it with a new dressing! Yeah for Chef A.J. pulling through for me yet again. Here is the link to her Take 5 dressing. Man was it tasty, I used half of the recipe on my salad. As Chef A.J. said in a super supportive email to me “When you eat WHOLE FOOD with fiber and without oil you get too full to overeat.” LOVE YOU CHEF A.J.!

Here are my stats for the day: Did you notice there is zero mg of cholesterol on all on any of my days? That’s because CHOLESTEROL IS ONLY FOUND IN ANIMAL PRODUCTS. Eating plants is good for your heart! And again, I take a good multivitamin supplement to cover any other nutrient deficiencies like the iron and calcium below.

Target:
Eaten:

Calories

under 1,400
1116x

Carbohydrate

under 245 g
226 g 76%x

Protein

under 63 g
47 g 16%x

Fat

under 19 g
11 g 9%x

Water

over 8 glasses
8 glassesx

 

Target:
Eaten:

Dietary Fiber

over 25 g
58 gx

Saturated Fat

under 16 g
1 gx

Trans Fat

under 2 g
0 gx

Cholesterol

under 300 mg
0 mgx

Sodium

under 1,400 mg
1055 mgx

 

Target:
Eaten:

Sugars

under 88 g
82 gx

Vitamin A

over 2,333 IU
9991 IUx

Vitamin C

over 75 mg
601 mgx

Calcium

over 1,000 mg
738 mgx

Iron

over 18 mg
16 mgx

Day 2 Week-long Green Smoothie Challenge

For those of you wondering how you will possibly feel full while doing the green smoothie diet, check out this image which I have seen in the movies Fat, Sick and Nearly Dead, and Forks over Knives:

Vegetables make your stomach seriously full! 

That being said,  day two was a little more challenging then day 1. Had some headaches and tiredness, but that is just as likely from only averaging 5 hours of sleep for the last few nights as it is from the challenge. It was good for me to experience though because it helps me to sympathize with those that are doing this cold turkey. Green smoothies and crazy amounts of veggies were all ready making up most of my daily diet.  Those who are doing this after eating a Standard American Diet will probably suffer a bit, but don’t worry, it will all be worth it and hopefully at the end of this challenge you will have a desire to eat more greens and whole foods then you used to!

So here is the what I had today:

Breakfast: Kale green smoothie with 4 C. organic packed kale, 2 medium bananas, 2 cups organic fruit blend, quarter lemon,  stevia to taste, this made 2 quarts, one for breakfast and one for later for lunch. Kale is more bitter then spinach, but the lemon helps to offset the bitterness (thanks to Allison for this tip!) Somehow the kale made me feel even fuller then the spinach, probably because the nutritional content in kale is off the charts.

For a snacks I had broccoli, celery, cucumber (about a cup each) and 1/2 C. hummus.

For lunch I had my second kale green smoothie (surprise!)

For Dinner: Ahhh, now for the happy part of my day! Eating a big bowl (3 Cups) of the Big Ol’ Pot of Veggie Soup was nice for a change to have something warm! I don’t know how raw foodists do all cold all the time, especially in winter! It was nice and filling and I found that I couldn’t eat the salad I had planned. It was stacked to the brim with veggies, so it didn’t hurt me nutritionally that I didn’t get my salad in.

I ended up using yellow summer squash instead of the zucchini because that’s what I had on hand, they are essentially the same nutrition wise.

I had planned on having some lovely steamed veggies during the day, but it was one of those crazy days filled with babysitting 3 busy toddlers so I never got around to it. Needless to say, I wasn’t really hungry enough to eat it anyway.

I went shopping last night to stock up on items for the diet and there was all sorts of food everywhere, I’m focused enough that none of it made me want to give in. I am sure I will be singing a different tune by the end of the week, but for now having to be accountable to others and being in charge of the blog posts is keeping me on track!

 

 

Here are my stats for the day: I was low on vitamin A, iron and calcium, but everything else was stellar. Doubt I ever got such good stats before I switched over to a plant based diet. And again, I take a multivitamin supplement to take care of any vitamin deficiencies. Peace Out!

Target:
Eaten:

Calories

under 1,400
929x

Carbohydrate

under 245 g
191 g 76%x

Protein

under 63 g
37 g 15%x

Fat

under 19 g
10 g 9%x

Water

over 8 glasses
8-1/8 glassesx

 

Target:
Eaten:

Dietary Fiber

over 25 g
51 gx

Saturated Fat

under 16 g
1 gx

Trans Fat

under 2 g
0 gx

Cholesterol

under 300 mg
0 mgx

Sodium

under 1,400 mg
793 mgx

 

Target:
Eaten:

Sugars

under 88 g
70 gx

Vitamin A

over 2,333 IU
1821 IUx

Vitamin C

over 75 mg
574 mgx

Calcium

over 1,000 mg
688 mgx

Iron

over 18 mg
12 mgx

Day 1 Week-Long Green Smoothie Challenge

Woohoo! I got through day 1 without starving or losing my mind. I stuck with the diet completely and the only problem I had is that I could not physically eat all that I had planned to eat. At one point I really wanted to eat the leftovers of my son’s peanut butter sandwich, but only because I LOVE peanut butter! I tracked everything I ate on fitclick and I was only able to consume 945 calories. I know most of you will think that is crazy and that I am depriving myself, but check out here what I ate (or er, drank) and judge me then!

2 quarts of green smoothie, recipe here. 1 quart for breakfast, 1 quart for lunch That’s 8 crazy cups of greens and fruit baby!

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Snackage throughout the day: 1 C. of EACH of the following vegetables: carrots, celery, cucumber, I wanted to eat the 1 C. of broccoli and cauliflower I chopped up, and got 1/2 C. of the broccoli down and couldn’t even touch the cauliflower. I dipped them in 1/2 C. of my low-fat homemade hummus, recipe here

8 glasses of water, yes I had to pee like a banshee all day long, 

At the end of my day I made a salad for dinner, oh mando you even have any idea how much lettuce 5 cups of organic baby greens really is? Let me tell you, it’s not 5 cups measured out! That is what I had planned. I looked at the back of the package (see photo)

Image

1 lb of organic baby greens is supposed to be 10 cups, so I would have had to eat HALF a box of baby greens. I put half of the greens in a big stainless steel salad bowl, it was filled to the brim. I knew I would be sharing it half and half with my husband at that point because I don’t know of any human that can eat that much salad by themselves in one sitting. So my 5 cup plan was down to 2.5 cups. I then added: 1 diced red bell pepper, 2 diced anaheim peppers, 2 diced green onions, 2 vine ripened organic tomatoes, 1 can of low sodium black beans, drained and rinsed, a few sliced kalamata olives, 1/2 cup Chef AJ’s Unprocessed House Dressing, and tossed the heck out of it.

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It made 2 HUGE plates of salad. I finished more of my salad then my husband did, but only because I forced myself to consume as many nutrient dense veggies as possible, but I COULD NOT eat it all. And no, I did not feel hungry even 3 hours later when I went to bed.

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Oh yeah, and I got on the scale this morning, down 2 lbs since yesterday. That’s what I’m talking about!

There is no other diet that lets you eat until you are stuffed in your face that will reduce your cholesterol, fight cancer, help you be your ideal weight and provide you with crazy good nutrients and make you look and feel amazing like a whole foods plant based diet does!

Here are my stats from yesterday

DIET SCORE CARD  ( Edit targets )
Target:
Eaten:

Calories

under 1,400
945x

Carbohydrate

under 245 g
186 g 72%x

Protein

under 63 g
38 g 15%x

Fat

under 19 g
15 g 13%x

Water

over 8 glasses
8-1/3 glassesx
Target:
Eaten:

Dietary Fiber

over 25 g
50 gx

Saturated Fat

under 16 g
2 gx

Trans Fat

under 2 g
0 gx

Cholesterol

under 300 mg
0 mgx

Sodium

under 1,400 mg
2032 mgx
Target:
Eaten:

Sugars

under 88 g
63 gx

Vitamin A

over 2,333 IU
8487 IUx

Vitamin C

over 75 mg
199 mgx

Calcium

over 1,000 mg
495 mgx

Iron

over 18 mg
14 mgx

I was a little low on iron and calcium but I take the following supplements to remedy that here and here.

Eat that Atkins! BOO!

Oh yeah, and I am adding some soup recipes to the diet to eat in leiu of your ginormous dinner salad or in tandem so you can have reasonable sized portions without a million leftovers.

Here is approved soup recipe 1:

Big Ol’ Pot of Veggie Soup

1 Can organic diced tomatoes, with liquid (14.5 oz)

4 C. Vegetable Broth

1 Onion, Diced

1 C. Diced Carrots

1 C. Diced Zucchini

1 can Kidney Beans, drained and rinsed

2 C. Packed Baby Spinach

1 C. Frozen Green Beans

1 t. Italian Seasonings

2 Cloves Minced Garlic

Directions:

cook all in large saucepan until veggies are tender, or chuck it all in the crockpot and cook on low for 4-6 hours or high for 2-4 hours.
makes about 9 cups. A serving is 3 cups, so you can eat it for a few days. Each serving is 282 calories so you can have a side salad as well for dinner.

Week-Long Green Smoothie Challenge

So one of my closest girlfriends went on a crash diet last week in a last ditch attempt to get rid of  5 or so stubborn pounds that she wanted to lose. I think she looks fabulous now, but we all have our “preferred weight”. The crash diet consisted of little or no carbohydrates, lots of lean protein and supplements. Sounded a bit like Atkins if you ask me UGH. Now this particular friend has eaten far healthier then I have for years, she told me she knew she was ‘selling out’ and was desperate.

We were working out together at the gym doing our abs on the floor and we were discussing the diet. I had my Ipod in one ear and was listening to her with the other when I blurted out “Aren’t you Constipated!” I said it way too loud and everyone working out around us turned to stare. We laughed and rolled on the floor until we cried….. everything is funnier when it’s 5:30am and you are deliriously tired (The quiet answer later was “yes, I’m constipated!”)

The sad end to the story was that my dear friend instead of losing weight, ended up gaining weight even though she followed the plan to a letter.

I have lost over a pound a week since switching to a whole foods, plant based diet. This is while eating vegetables, fruits, whole grains, nuts and seeds with reckless abandon. I have NEVER felt hungry. I thought maybe if I revised my diet to cut out any excess calories, without starving and maximize greens and still provide our bodies with all the incredible nutrition that we need, that maybe her and I could turbo charge our weight loss, hence the Week-long Green Smoothie Challenge was hatched yesterday and commenced today. We all ready have 5 others joining us! Here are the details:

Weigh yourself on day one in the morning, before you shower and AFTER you go to the bathroom. This is your resting body weight.

Exercise for an hour a day, do cardio and strength training.

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Green Smoothies for breakfast and lunch (using mostly greens and a small amount of fruit) Add flax or chia to your green smoothies to get your Omega 3’s and EFA’s. My smoothie is going to consist of 4 C. packed spinach or kale, 2 medium bananas, 2 C. spectrum blend fruit or berry blend fruit from costco, 4 C. water, 2 T. ground flax seeds, plus Stevia to taste. If you don’t have a high powered blender, you may want to divide this into 2 batches.

The recipe above makes 2 quarts. This will be enough green smoothie for your whole day. Drink 1 quart at breakfast, put 1 quart in the fridge for lunch, that’s 8 cups total every day, don’t think we will get very hungry!
update: I had one friend accidentally drinking 4 quarts (16 cups) a day, and one friend accidentally drinking 1 quart (4 cups) a day. the friend who was drinking 16 cups of green smoothies in the beginning is not very fond of them at the moment! That’s A LOT of green smoothie! The other friend who was only drinking one quart total was getting pretty hungry and thought I was lying about being full on the diet. Both are all cleared up, and possibly all cleared out at the moment too! 😉 So remember: It’s 2 quarts, or 8 cups total every day!
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Unlimited veggies for snacking, RAW OR STEAMED including: cucumber, carrot, celery, red or green bell pepper, tomatoes, broccoli, cauliflower, green onions and any other low calorie vegetables. WITH up to 1/2 C. homemade hummus for dipping, recipe below. Or if steaming, season with a bit of low sodium soy sauce or bragg’s liquid aminos.
DRINK LOTS OF WATER
What not to eat: No grains or potatoes or corn (starchy carbohydrates) of any kind, even the whole grain versions, No extra fruits except what is in your smoothie. No avocados, nuts or seeds this week (except flax or chia in the smoothies). No animal products: this means no meat, no dairy products of any kind and no eggs. DO NOT: use oil this week, do not use dips other than the homemade hummus for your veggies, do not add any sugars (artificial or natural) Stevia is okay. This is for the week challenge only, not long term.
Dinners: Giant green salad (5 cups organic baby greens or other lettuce of choice) with unlimited veggies of choice (above) serve with 1 Cup (1/2 can) of any of the following drained and rinsed canned low or no sodium beans: garbanzo, butter beans, lima beans, black beans, pinto beans, kidney beans, navy beans, etc. you can even use frozen peas for a change of pace. Serve with the dressing below:
Here is the link to the Chef AJ’s Unprocessed House dressing recipe video for your big dinner salad, (or better yet, buy the book and have a whole slew of amazing Unprocessed recipes!) Use up to 4 T. of this recipe on your big dinner salad (1/4 C.) It will cover more greens and veggies if you toss your salad in big bowl with the dressing. The dressing thickens really nicely in the fridge and is very creamy. Almost like a creamy, not too sweet honey mustard dressing. Restrain yourself and don’t drink it from the jar, if you don’t fall in love with it immediately, it will grow on you until you can’t eat a salad without it! I LOVE IT and always have it in the fridge!
Here is a basic low-fat Hummus recipe
2 Cans low or no sodium Garbanzo Beans, drain 1 can, reserve the water from the other can
2 cloves minced garlic
1 t. ground cumin
1 t. smoked paprika
Add both cans garbanzo beans to your blender or food processor, add the liquid reserved from 1 can, add all other ingredients and blend or process until smooth.
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Here are the stats for the following (typical day on the diet)
2 green smoothies, 1 C. carrots, 1 C. celery, 1 C. broccoli, 1 C. cauliflower, 1 C. cucumber, 2 roma tomatoes, 1/2 C. hummus, 5 C. earthbound farms organic baby spring mix, 4 T. House dressing, 1 C. garbanzo beans
1198 Calories, 233 grams carbs, 56 grams protein, 17 grams fat, 66 grams fiber. WOOHOO FIBER!!! No Constipation!
I told my friend that if she hasn’t lost 5 lbs by the end of the week (weigh in on Wednesday morning the 21st, and NO CHEATING) I will take her to cafe rio for lunch where we will eat veggie salads with whole wheat tortillas, black beans, hot salsa and lots of limes. No cheese, no dressing (only one of their dressings is vegan and it’s not tasty).
Wish us luck!
UPDATE:  3/15/12 Green smoothie diet is awesome. I tracked everything I ate on fitclick yesterday and couldn’t physically consume more than 950 calories. No wonder people lose crazy amounts of weight on the Eat to Live diet! (which is coming on it’s way to me from Amazon this week along with The China Study, so excited!) I was still providing my body with insanely good nutrition but I was so full I couldn’t possibly eat (or drink) any more green smoothies, salad, vegetables or beans. I had to force myself to eat  half of the amount I had planned at dinner. Crazy. I’m all ready down 2 lbs since yesterday, but still feel awesome today and no hunger pangs or headaches or any of that crap! Watch for more posts with more recipes and ideas!