5:2 DIET DAY 2 FAST FOOD DETAIL

Your Food Diary For:   PrevTuesday November 6, 2012Next Breakfast Calories Carbs Fat Protein Sodium Fiber Dr. Gerry's Coco Nectar - Coco Nectar Syrup, 20 g 60 15 0 0 20 0 Add Food  Quick Tools 60 15 0 0 20 0 Lunch Trader Joe's - Shaved Grana Padano Parmesean, 3 tbsp 60 0 5 6 135 0 Generic - Cooked Brussel Sprouts, 3 cup 114 24 0 9 0 10 Generic - Garlic Clove, 3 clove 12 3 0 0 3 0 Smart Balance Heart Right Light - Butter, 1.25 Tbsp 56 0 6 0 100 0 Add Food  Quick Tools 242 27 11 15 238 10 Dinner Home Made - Quinoa Apple Cucumber Arugula Almonds With Olive Oil Garlic Lemon Dressing, 1 cup 192 0 0 0 0 0 Kirkland - Grana Padano Parmesan, 1 Tbsp. 20 0 2 2 45 0 La Tortilla Factory - Small Whole Wheat Tortillia High Fiber/Low Carb, 0.5 tortilla (36g) 25 5 1 3 105 4 Add Food  Quick Tools 237 5 3 5 150 4 Snacks Generic - Red Apple With Skin, Extra Small (2-1/2" Diam), 1 apple 53 14 0 0 1 2 Greens - Baby Arugula, 0.25 cups (85g / 3 oz) 5 1 0 1 6 0 Add Food  Quick Tools 58 15 0 1 7 2     Totals 597 62 14 21 415 16 Your Daily Goal 600 83 20 23 2,500 21 Remaining 3 21 6 2 2,085 5 Calories Carbs Fat Protein Sodium Fiber
	Calories	Carbs	Fat	Protein	Sodium	Fiber

5:2 DIET 2ND FAST DAY 2 WEEK 2- SEARED BRUSSELS SPROUT WITH GRANA PADANO SHAVINGS (RECIPE)

Start of the Day 1 was bit of a challenge but not too hard to a point of stressing over it. I had two 2.5 cups of the Delicious Quinoa Salad, (recipe on my previous post) and I was good. Had a bout 6 glasses of water and about 3 cups of cofee the whole day. That pretty much sums up my consumption yesterday.

Today, I plan to consume a cup of the Quinoa Apple... salad ( 198 Cal) for Dinner instead of 1.5 and infuse it with 2 cups of ARUGULA (40 cal),  love arugula!!! for fiber and bulk. Then maybe have a fruit (70 cal) for dessert. For lunch, Seared Brussels Sprouts w/butter garlic with shavings of Grana Padano Recipe below. You see, I am the type who can eat the same food for a couple of days without a problem. My OCD comes in handy and kicks in every so often, well most of the time. haha. Which, in this case, is a good thing.

DAY 2 FAST NOV. 6, 2102
WEIGHT IN : 186.6

SEARED BRUSSELS SPROUT WITH GRANA PADANO SHAVINGS

3 CUPS BRUSSELS SPROUTS       114 CAL

3 TBSP CHOPPED GRANA PADANO  60 CAL

2 TBSP  SMART BALANCE BUTTER SPREAD -  90 CAL

3 CLOVES GARLIC CHOPPED - 12 CAL

.25 CUP WATER

TOTAL - 276 CALORIES

DIRECTIONS:

CUT BRUSSELS SPROUTS INTO 4 PARTS, CHOPPED GARLIC AND GRANA PADAN0 (GRATED PARMESAN WILL DO)

PLACE WATER IN A FRYIN GPAN, ADD BRUSSELS SPROUTS, COVER. LET COOK WHEN WATER HAS  EVAPORATED, ADD BUTTER, SEAR SPROUTS  TILL THEY CARAMELIZE.USE PAM IF WHEN BUTTER EVAPORATES.
PLACE IN A BOWL SEASON ADD GRANA PADANO OR GRATED PARMESAN CHEESE.

5:2 Diet Week 2 (Quinoa, Apple, Cucumber Salad)

After completing a 7 day lemon cleanse a little over 2 months ago,  I have managed a diet of vegetables, dairy and fish, no chicken, pork and red meat.  Since then I have regained about 70 percent of the weight I lost with the cleanse, mainly because I was careless with sugar and carbs such as bread, pasta and desserts.. Bad boy... I wasn't diligent about avoiding or limiting the latter. I ate with the very WRONG NOTION that I could get away with desserts and simple carbs because I was not  consuming meat... Hell to the NO way!!!  I am assuming many have made this very mistake or mis step. Before going on any diet. Again, consult a Doctor or an expert and do your research. The most important thing is lesson learned and since then I have modified my eating habits accordingly. YAY.

Today is  DAY 1 of a 2 day fast (calorie restriction of 500-600)  calorie/day) Week 2 of the 5:2 lifestyle, investigated and documented Dr. Mosley. Very inspiring and motivational. Besides watching EAT, FAST AND LIVE LONGER, I did some reading on fasting, turns out "Fasting" has been around since biblical times and has been use to heal or improve many type of ailments. Although pro longed fasting is and can be very harmful and can even cause death,  The 5:2 Diet is more of a CR (calorie restriction) rather than a real fast where one only consume water. For those trying to loose weight, During 'Feed Days' eating whatever  you want doesn't mean eating as much or binging. One may still eat normal within the maximum calorie allowance for his/her height weight and age. According to research it there is no difference between people who ate hi fat (A)  from people who ate low fa (B)  while on a 5:2 diet. The blood chemistry results showed improvements on both subjects A and B. But for me I still prefer to go on this Pescetarian. Instead of meat, I can enjoy my shell fish!! Mussels YUMM hahaha

5:2 Diet Week 2 NOVEMBER 5 2012
weigh in: 187 lbs

From here on I will try and post  500-600 meals and their recipes and matching caloric value .

QUINOA APPLE , CUCUMBER ARUGULA WITH ALMOND SALAD SERVING SIZE 2   1 CUP COOKED QUINOA 254 508 2  HALF CUP CUCUMBER 31.2 62.4 1  1 CUP APPLE 65 65 0.5     1/4 CUP ALMONDS 170 85 4   1 CLOVE GARLIC 4 16 2   SPRIG PARSLEY 1.5 3 0.5   1 CUP ARUGULA 20 10 3   TBSP OLIVE OIL 120 360 0.25   CUP YELLOW BELL 17 4.25 Total  Calorie 1113.65 Makes 5.5 cups 5.5 1 cup 202.4818182 COOK QUINOA CUBE CUCUMBER, APPLE  CHOP YELLOW BELL PEPPER PLACE GARLIC AND OLIVE OIL IN A BLENDER, OR BEAT VIGOROUSLY ADD SALT AND PEPPER PLACE ALL OF THE INGREDIENTS OIN A BOWL ADD OILIVE OIL GARLIC LEMON MIXTURE, ADD SEASON TO TASTE MIX AND ENJOY (BY THE CUP WINK WINK) had 2.5 cups for the day..

5/2 DIET DAY 1

Good friend, Nelia Silverio had mentioned to me a diet that her nephew had stumbled upon online during one of our face time conversation on Facebook. I was skeptical at first because at that time I was still enjoying a 8 pound lost after having completed a 7 day Lemon cleanse and had been on a vegetarian diet for almost 1and a half month. But then she messaged me a  link and I watched it. EAT, FAST AND LIVE LONGER a documentary by Dr. Mosley featuring a new and radical approach to a healthier lifestyle widely known as the "5/2 diet". Fasting 2 days (500 for females 600 for males)  in a week and eating normal the rest (within your recommended caloric allowance for height, age and weight). The concept was explained, detailed  and backed up by intensive research, Doctors and blood chemistry results. I was convinced.

I am almost 2 months without meat (chicken pork and beef) but have steadily gained 8 lbs from a carb rich diet. I have fallen into the amateur vegetarianism and had been reckless with sugars and starchy vegetables such as potatoes, pasta, breads and oh no Alcohol. yes ! I know, GUILTY!!. My concern that I might be going on a yo yo diet  has made me decide to take on this approach and see if this is a doable lifestyle change for me and find out if I my body would react the same way Dr. Mosley did. I believe I can do this on a sensible vegetarian diet,  avoiding or should I say limiting hi glycemic carbs. Knowing that I need to pick and research more low glycemic veggies and recipes and taking in more protein rich alternative can definitely help jumpstart this change.

Everything is a process, I have gone through several diets, each one, I believed impacted the way I look and weight today. The journey is not over and it is leading me to be more sensible and natural, live foods. we'll see where this takes me. But for now I would like to give this a try and see its effects on my body and overall health.

Day 1 Fast day- Monday October 29 2012
weight in : 190 lbs.




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