Let's just say this weekend was a flop of a start, so I am starting over tomorrow, but this time will be different. This time, I have a buddy to keep me motivated. Let's do this!
*note: fruits and veggies, other than bananas, don't count in overall total. but the goal is to make the goal w/ everything included.
Day 1: 500 calories
Breakfast: 1 scrambled egg: 45 cal
orange juice: 110 cal
Lunch: 1/2 apple: 30.5 cal
banana bread: 150 cal
Dinner: 1/2 apple: 30.5 cal
-celery: 3 pieces: 18 cal
-peanut butter: 140 cal
-2 pieces of toast: 140
TOTAL: 475, w/ fruit=667
Day 2: 500 cal
Breakfast: 1/2 serving of cereal: 50
1/2 serving milk: 50
10 grapes: 30 cal
Lunch: 1/2 apple: 30.5
Dinner: 330cal AT MOST!!!
Day 3: 300 cal
Breakfast: 1 egg: 45
1/2 apple: 30.5
Lunch: 1/2 apple: 30.5
Dinner: 255 cal AT MOST!
-cut up hot dog=140
Day 4: 400 cal
-breakfast: 1 egg: 45
1/2 apple: 30.5
Lunch: 1/2 apple: 30.5
banana bread: 150
Dinner: cut-up hot dog: 105 (don't eat 1/4)
2 celery sticks: 12 cal
3/4 serving: 100
Day 5: 100 cal!!!
breakfast: 3/4 egg: 30
1/2 apple: 30.5
lunch: 1/2 apple: 30.5
Dinner: 1/2 hotdog: 70
Day 6: 200 cal
breakfast: egg: 45
1/2 apple: 30.5
Lunch: 1/2 hotdog: 70
1/2 apple: 30.5
2 celery pieces: 12
Dinner: 85 cal
Day 7: 300 cal
breakfast: 1/2 cereal: 50
1/2 milk: 50
1/2 apple: 30.5
Lunch: 1/2 hotdog: 70
20 celery pieces: 12
1/2 apple: 30.5
Dinner: 130
Sunday, October 23, 2011
Thursday, October 20, 2011
I'm BAAAACCCCKKK
Tomorrow I'm starting the ABC diet! I'm so excited. The reason I haven't been really posting the last few weeks is because I have joined a bunch of pro-Ana forums. I didn't really need to journal, since I was doing it on those sites.
But now that I'm starting the abc diet, I'm going to be planning out my calorie intake the night before instead of during the day.
Day 1: 500 calories
-morning weight:
Breakfast:
-1 serving of cereal: 100
-1/2 banana: 50
~Total: 150 cal
Lunch:
-1/2 apple minus one slice: 30
~total so far: 180.5
Dinner:
1 slice of cheese pizza: 320 cal!!! (wow, but I can't get out of that one.)
~TOTAL: 500 calories :)
End of day weight:
*If I break the diet, I have to burn off twice as many calories as I took in on top of the daily hour of exercise. LET'S DO THIS!!!!!
But now that I'm starting the abc diet, I'm going to be planning out my calorie intake the night before instead of during the day.
Day 1: 500 calories
-morning weight:
Breakfast:
-1 serving of cereal: 100
-1/2 banana: 50
~Total: 150 cal
Lunch:
-1/2 apple minus one slice: 30
~total so far: 180.5
Dinner:
1 slice of cheese pizza: 320 cal!!! (wow, but I can't get out of that one.)
~TOTAL: 500 calories :)
End of day weight:
*If I break the diet, I have to burn off twice as many calories as I took in on top of the daily hour of exercise. LET'S DO THIS!!!!!
ABC Diet
ABC Diet
Ana Boot Camp
This is a very restricted diet, if you are new to severe restricting i would suggest trying the "Skinny Girl Diet"
day 1: 500 calories
day 2: 500 calories
day 3: 300 calories
day 4: 400 calories
day 5: 100 calories
day 6: 200 calories
day 7: 300 calories
day 8: 400 calories
day 9: 500 calories
day 10: Fast
day 11: 150 calories
day 12: 200 calories
day 13: 400 calories
day 14: 350 calories
day 15: 250 calories
day 16: 200 calories
day 17: Fast
day 18: 200 calories
day 19: 100 calories
day 20: Fast
day 21: 300 calories
day 22: 250 calories
day 23: 200 calories
day 24: 150 calories
day 25: 100 calories
day 26: 50 calories
day 27: 100 calories
day 28: 200 calories
day 29: 200 calories
day 30: 300 calories
day 31: 800
day 32: Fast
day 33: 250 calories
day 34: 350 calories
day 35: 450 calories
day 36: Fast
day 37: 500 calories
day 38: 450 calories
day 39: 400 calories
day 40: 350 calories
day 41: 300 calories
day 42: 250 calories
day 43: 200 calories
day 44: 200 calories
day 45: 250 calories
day 46: 200 calories
day 47: 300 calories
day 48: 200 calories
day 49: 150 calories
day 50: Fast
This is a very restricted diet, if you are new to severe restricting i would suggest trying the "Skinny Girl Diet"
day 1: 500 calories
day 2: 500 calories
day 3: 300 calories
day 4: 400 calories
day 5: 100 calories
day 6: 200 calories
day 7: 300 calories
day 8: 400 calories
day 9: 500 calories
day 10: Fast
day 11: 150 calories
day 12: 200 calories
day 13: 400 calories
day 14: 350 calories
day 15: 250 calories
day 16: 200 calories
day 17: Fast
day 18: 200 calories
day 19: 100 calories
day 20: Fast
day 21: 300 calories
day 22: 250 calories
day 23: 200 calories
day 24: 150 calories
day 25: 100 calories
day 26: 50 calories
day 27: 100 calories
day 28: 200 calories
day 29: 200 calories
day 30: 300 calories
day 31: 800
day 32: Fast
day 33: 250 calories
day 34: 350 calories
day 35: 450 calories
day 36: Fast
day 37: 500 calories
day 38: 450 calories
day 39: 400 calories
day 40: 350 calories
day 41: 300 calories
day 42: 250 calories
day 43: 200 calories
day 44: 200 calories
day 45: 250 calories
day 46: 200 calories
day 47: 300 calories
day 48: 200 calories
day 49: 150 calories
day 50: Fast
Friday, October 7, 2011
Recipe: week 2
Banana Brownies
Ingredients:
1 cup quick-cooking oats
1 cup boiling water
4 egg whites
1-1/2 cups mashed ripe bananas (about 3 medium)
3/4 cup packed brown sugar
1/2 cup sugar
2 tablespoons vegetable oil
1 teaspoon vanilla extract
1 cup all-purpose flour
1/4 cup baking cocoa
1 teaspoon baking soda
1/2 teaspoon salt
Directions:
In a bowl, combine oats and boiling water; let stand for 5 minutes.
In a mixing bowl, beat egg whites, bananas, sugars, oil and vanilla until blended.
Combine the dry ingredients; gradually add to creamed mixture.
Stir in the oatmeal mixture.
Spread into a 13-in. x 9-in. x 2-in. pan coated with nonstick cooking spray.
Bake at 350 for 20-25 minutes or until a toothpick inserted near the centre comes out clean (do not overbake).
Cool on a wire rack.
Cut into bars.
YIELD: 4 dozen
Nutrition Facts per Serving:
51 calories
57mg sodium
0 cholesterol
10gm carbs
1 gm protein
1 gm fat
1 cup quick-cooking oats
1 cup boiling water
4 egg whites
1-1/2 cups mashed ripe bananas (about 3 medium)
3/4 cup packed brown sugar
1/2 cup sugar
2 tablespoons vegetable oil
1 teaspoon vanilla extract
1 cup all-purpose flour
1/4 cup baking cocoa
1 teaspoon baking soda
1/2 teaspoon salt
Directions:
In a bowl, combine oats and boiling water; let stand for 5 minutes.
In a mixing bowl, beat egg whites, bananas, sugars, oil and vanilla until blended.
Combine the dry ingredients; gradually add to creamed mixture.
Stir in the oatmeal mixture.
Spread into a 13-in. x 9-in. x 2-in. pan coated with nonstick cooking spray.
Bake at 350 for 20-25 minutes or until a toothpick inserted near the centre comes out clean (do not overbake).
Cool on a wire rack.
Cut into bars.
YIELD: 4 dozen
Nutrition Facts per Serving:
51 calories
57mg sodium
0 cholesterol
10gm carbs
1 gm protein
1 gm fat
Wednesday, October 5, 2011
Skinny October/November/December
The goal is to lose ten pounds. The people on starvation army are fasting this whole time, but I'm going to stick to my original plan and just incorporate this workout to that since I love it.
♥Phase 1: "Mini Workout"
(wk1- 1 set; wk2- 3 sets; wk3- 5 sets)
50 jumping jacks
15 air squats
25 high knees
25 butt kicks
20 crunches
-----------------------------------------------------------------------------------------
♥Phase 2: "Cardio/Strength Workout"
(wk4- 1 set; wk5- 2 sets; wk6- 3 sets)
30 jumping jacks
5 push-ups
25 high knees
7 burpees
10 crunches
7 squats
5 push-ups
10 crunches
5 push-ups
7 squats
30 jumping jacks
5 push-ups
25 butt kicks
1 minute wall sit
-----------------------------------------------------------------------------------------
♥Phase 3: "100 Workout"
Week 7
Jumping jacks: 50
Crunches 30
Squats 40
Leg lifts 25
Jumping jacks 20
Crunches 15
Squats 10
Leg lifts 10
Jumping jacks 5
Minute run 1
Week 8
Jumping jacks 75
Crunches 60
Squats 60
Leg lifts 50
Jumping jacks 40
Crunches 30
Squats 20
Leg lifts 20
Jumping jacks 10
Minute run 5
Week 9
Jumping jacks 100
Crunches 90
Squats 80
Leg lifts 70
Jumping jacks 60
Crunches 50
Squats 40
Leg lifts 30
Jumping jacks 20
Minute run 10
♥Phase 1: "Mini Workout"
(wk1- 1 set; wk2- 3 sets; wk3- 5 sets)
50 jumping jacks
15 air squats
25 high knees
25 butt kicks
20 crunches
-----------------------------------------------------------------------------------------
♥Phase 2: "Cardio/Strength Workout"
(wk4- 1 set; wk5- 2 sets; wk6- 3 sets)
30 jumping jacks
5 push-ups
25 high knees
7 burpees
10 crunches
7 squats
5 push-ups
10 crunches
5 push-ups
7 squats
30 jumping jacks
5 push-ups
25 butt kicks
1 minute wall sit
-----------------------------------------------------------------------------------------
♥Phase 3: "100 Workout"
Week 7
Jumping jacks: 50
Crunches 30
Squats 40
Leg lifts 25
Jumping jacks 20
Crunches 15
Squats 10
Leg lifts 10
Jumping jacks 5
Minute run 1
Week 8
Jumping jacks 75
Crunches 60
Squats 60
Leg lifts 50
Jumping jacks 40
Crunches 30
Squats 20
Leg lifts 20
Jumping jacks 10
Minute run 5
Week 9
Jumping jacks 100
Crunches 90
Squats 80
Leg lifts 70
Jumping jacks 60
Crunches 50
Squats 40
Leg lifts 30
Jumping jacks 20
Minute run 10
Journal: Wednesday, October 5
Okay basically today was a total fail of a day calorie-wise. My problem is that I can't control myself when I'm at home. I feel like I need to eat so that my parents don't worry. THEY ARE GETTING IN THE WAY OF MY GOALS!!!
Morning weight: 122
Breakfast:
-1 piece toast: 70
Lunch:
-2 taco bueno tacos: 286
Dinner:
-2 scrambled egg: 202
TOTAL: 558 :((((((((
This means I will be doing a juice fast for tomorrow. And I WILL be sticking to it.
End of day weight: 134 (actually not that bad, considering my extreme binge)
I crave the empty feeling that I haven't had for the past two days :( I want to feel my stomach clenching and melting off my grotesque lard that I call my body. I want to feel the adrenaline rush of exercising on an empty stomach, the adrenaline of pushing my body to its limits. I will get those feelings tomorrow....
Morning weight: 122
Breakfast:
-1 piece toast: 70
Lunch:
-2 taco bueno tacos: 286
Dinner:
-2 scrambled egg: 202
TOTAL: 558 :((((((((
This means I will be doing a juice fast for tomorrow. And I WILL be sticking to it.
End of day weight: 134 (actually not that bad, considering my extreme binge)
I crave the empty feeling that I haven't had for the past two days :( I want to feel my stomach clenching and melting off my grotesque lard that I call my body. I want to feel the adrenaline rush of exercising on an empty stomach, the adrenaline of pushing my body to its limits. I will get those feelings tomorrow....
Tuesday, October 4, 2011
Water Fasting
Water Fasting
During fasting a persons blood pressure drops a lot. The biggest problem to a person fasting is orthostatic hypertension, or feeling faint and falling over. So a person who is fasting should always get up slowly and lie down right away if feeling lightheaded.
Some people like to perform an enema or 2 during the initial stages of the fast, which can be helpful, but if the diet is reduced as explained above, this may not be necessary.
Psychological and Physical Reactions
Most people enjoy food, and many use it as a tool for emotional comfort. While fasting, emotional problems can often come to the surface as the distraction of food is removed. It is recommended to practice some form of meditation to help overcome these often difficult times. Music can also help, but nothing that is too fast, as energy consumption is important.
Physical ailments can also surface, people who used to smoke may start coughing up a lot of mucous, if you chewed tobacco your lips may get swollen, operations in the past may flair, but this is all a natural process as the toxins from those areas are released.
Many people report feelings of increased happiness, enlightened senses, bliss, increased mental capacity and more.
Day 2: Eat a larger piece of fruit (1 orange) every 3 hours.
Day 3: Eat 4 meals of fruit with some lettuce.
Day 4: Eat 3 regular (but small) meals of raw fruits and salad. No spicy or hard to digest foods as the body is very sensitive.
The full metabolism shift takes about 3 days.
When not fasting, the liver stores unused sugar as glycogen that it can use between meals. This is enough energy for 8-12 hours and it is used up within the first 24 hours of fasting. (Once the body moves over to ketosis (or fat) as fuel, the ketosis is used to replenish glycogen reserves.)
When the liver's supply of glycogen is used, the body begins to shift over to ketosis (fat as a fuel) or ketone production instead of glucose. This shift usually begins on the second day of fasting and is completed on the third. During this in-between period there is no glucose from food available and energy from fat conversion is not enough. So the body uses glucose from 2 sources. It converts glycerol in the body's fat stores to glucose, but this is still not enough. So it makes the remainder by breaking down amino acids in muscle tissue and using them in the liver for making glucose. Around 60 to 84 grams of protein are used on the second day. By the 3rd day ketone production (or fat burning) is enough to supply nearly all the energy the body needs and the body's protein begins to be strongly conserved. The body still needs a little extra glucose for some functions, so a tiny amount of protein (18-24 grams/day) is still catabolized.
During a 30 day water fast a person usually loses a maximum of 0.5-1 kg of muscle mass. The conservation of the body's protein is an evolutionary process that exists to protect muscle tissue and necessary organs from damage during periods where food is scarce.
From the 3rd day onwards the amount of fat being broken down each day increases until the 10th day. This seven day period, after the body has shifted completely over to ketosis (fat burning), is where the maximum breakdown of fat occurs. To conserve protein the body begins seeking out all non-body-protein sources of energy: nonessential cells such as degenerative tissues and fibroid tumors, viruses, bacteria, or any other cells that can be used for fuel. This is one of the reasons that water fasting can be such a good way to heal the body, it's almost like a refining process. During the period where the body is performing ketosis it is a similar state as the one that occurs during sleep, a rest and detoxification cycle. The body focuses on the removal of toxins and the healing and regeneration of damaged organs and tissues.
Water Fasting can be good for people looking to lose the extra fat on them, it should NOT be used by people emaciated or people in the list below as it could be fatal.
Important Points
A long fast significantly lowers the metabolism. It can take 4 to 6 weeks to regain a normal metabolism. So it is important to avoid over eating during the period after a fast to avoid weight gain. It is easy to regain all the weight you lost plus more if you over eat.During fasting a persons blood pressure drops a lot. The biggest problem to a person fasting is orthostatic hypertension, or feeling faint and falling over. So a person who is fasting should always get up slowly and lie down right away if feeling lightheaded.
How to Start .
To start the fast you should slowly reduce you food intake for several days prior to the fast, lightening up the diet each time. Progressing from cooked food, to steamed vegetables, to salads, fruit, then juices or smoothies is ideal. One step per day or 2 days should suffice.Some people like to perform an enema or 2 during the initial stages of the fast, which can be helpful, but if the diet is reduced as explained above, this may not be necessary.
During The Fast
The first 3 days will be a transition for the body, but generally after the first 2 days hunger ceases. During the fast it is recommended to conserve energy so as not to lose too much muscle mass and weight.Psychological and Physical Reactions
Most people enjoy food, and many use it as a tool for emotional comfort. While fasting, emotional problems can often come to the surface as the distraction of food is removed. It is recommended to practice some form of meditation to help overcome these often difficult times. Music can also help, but nothing that is too fast, as energy consumption is important.
Physical ailments can also surface, people who used to smoke may start coughing up a lot of mucous, if you chewed tobacco your lips may get swollen, operations in the past may flair, but this is all a natural process as the toxins from those areas are released.
Many people report feelings of increased happiness, enlightened senses, bliss, increased mental capacity and more.
How to Finish
Day 1: eat a small piece of fruit (1/2 orange) every 2 hours.Day 2: Eat a larger piece of fruit (1 orange) every 3 hours.
Day 3: Eat 4 meals of fruit with some lettuce.
Day 4: Eat 3 regular (but small) meals of raw fruits and salad. No spicy or hard to digest foods as the body is very sensitive.
Additional Information
Water fasting is completely different to juice fasting as it shifts the body into a completely new mode of operation. While juice fasting, the body continues to get it's carbohydrates from the sugar in the juice, whereas when water fasting the energy comes from stored fat and protein.The full metabolism shift takes about 3 days.
When not fasting, the liver stores unused sugar as glycogen that it can use between meals. This is enough energy for 8-12 hours and it is used up within the first 24 hours of fasting. (Once the body moves over to ketosis (or fat) as fuel, the ketosis is used to replenish glycogen reserves.)
When the liver's supply of glycogen is used, the body begins to shift over to ketosis (fat as a fuel) or ketone production instead of glucose. This shift usually begins on the second day of fasting and is completed on the third. During this in-between period there is no glucose from food available and energy from fat conversion is not enough. So the body uses glucose from 2 sources. It converts glycerol in the body's fat stores to glucose, but this is still not enough. So it makes the remainder by breaking down amino acids in muscle tissue and using them in the liver for making glucose. Around 60 to 84 grams of protein are used on the second day. By the 3rd day ketone production (or fat burning) is enough to supply nearly all the energy the body needs and the body's protein begins to be strongly conserved. The body still needs a little extra glucose for some functions, so a tiny amount of protein (18-24 grams/day) is still catabolized.
During a 30 day water fast a person usually loses a maximum of 0.5-1 kg of muscle mass. The conservation of the body's protein is an evolutionary process that exists to protect muscle tissue and necessary organs from damage during periods where food is scarce.
From the 3rd day onwards the amount of fat being broken down each day increases until the 10th day. This seven day period, after the body has shifted completely over to ketosis (fat burning), is where the maximum breakdown of fat occurs. To conserve protein the body begins seeking out all non-body-protein sources of energy: nonessential cells such as degenerative tissues and fibroid tumors, viruses, bacteria, or any other cells that can be used for fuel. This is one of the reasons that water fasting can be such a good way to heal the body, it's almost like a refining process. During the period where the body is performing ketosis it is a similar state as the one that occurs during sleep, a rest and detoxification cycle. The body focuses on the removal of toxins and the healing and regeneration of damaged organs and tissues.
The Live Thin Diet
This diet is good for times when you aren't doing a specific crash diet and you are just calorie restricting below 1000 calories.
RULES OF DIET:
1. If you consume one of the banned foods, punish yourself with an hour of exercise
2. Even if you don't break fast, exercise for at least a half hour per day
3. If you go over on the calories, deduct from the next day's calories.
BANNED FOODS:
-red meat
-any deserts
-chips
-takeout
-fizzy drinks
Day 1: 1000 cal
Day 2: 800 cal
Day 3: 600 cal
Day 4: 400 cal
Day 5: 1000 cal
Day 6: 800 cal
Day 7: 600 cal
Day 8: 400 cal
Day 9: 1000 cal
Day 10: 800 cal
Day 11: 600 cal
Day 12: 400 cal
Day 13: FAST
Day 14: Juice Fast
Day 15: FAST
Day 16: 1000 cal
Day 17: 800 cal
Day 18: 600 cal
Day 19: 400 cal
Day 20: 1000 cal
Day 21: 800 cal
Day 22: 600 cal
Day 23: 400 cal
Day 24: 1000 cal
Day 25: 800 cal
Day 26: 600 cal
Day 27: 400 cal
Day 28: FAST
Day 29: Juice Fast
Day 30: FAST
RULES OF DIET:
1. If you consume one of the banned foods, punish yourself with an hour of exercise
2. Even if you don't break fast, exercise for at least a half hour per day
3. If you go over on the calories, deduct from the next day's calories.
BANNED FOODS:
-red meat
-any deserts
-chips
-takeout
-fizzy drinks
Day 1: 1000 cal
Day 2: 800 cal
Day 3: 600 cal
Day 4: 400 cal
Day 5: 1000 cal
Day 6: 800 cal
Day 7: 600 cal
Day 8: 400 cal
Day 9: 1000 cal
Day 10: 800 cal
Day 11: 600 cal
Day 12: 400 cal
Day 13: FAST
Day 14: Juice Fast
Day 15: FAST
Day 16: 1000 cal
Day 17: 800 cal
Day 18: 600 cal
Day 19: 400 cal
Day 20: 1000 cal
Day 21: 800 cal
Day 22: 600 cal
Day 23: 400 cal
Day 24: 1000 cal
Day 25: 800 cal
Day 26: 600 cal
Day 27: 400 cal
Day 28: FAST
Day 29: Juice Fast
Day 30: FAST
Journal: Tuesday, October 4
Morning weight: 134 lbs
Breakfast:
-1 piece of toast w/ cinnamon: 70 cal
Lunch:
-1/2 piece of bread: 35 cal
-1 tbsp peanut butter: 70 cal
Total: 105 cal
Dinner:
-scrambled egg: 101 cal
TOTAL: 276 cal
End of day weight: 133.5 lbs
Breakfast:
-1 piece of toast w/ cinnamon: 70 cal
Lunch:
-1/2 piece of bread: 35 cal
-1 tbsp peanut butter: 70 cal
Total: 105 cal
Dinner:
-scrambled egg: 101 cal
TOTAL: 276 cal
End of day weight: 133.5 lbs
Monday, October 3, 2011
Journal: Monday, October 3
Morning weight: 137.5 Eeek! (that's what happens when you binge)
Breakfast:
-2 pieces of toast w/ cinnamon: 140
-1/2 hard-boiled egg: 78 cal
Snack:
-apple: doesn't count for skinny girl diet
-10 pieces of cucumber: doesn't count for skinny girl diet
-1 banana: doesn't count for skinny girl diet
Lunch:
-1/2 piece of bread: 70 cal
-1 tbsp peanut butter: 70 cal
Dinner:
-2 pieces of toast: 140 cal
-corn: doesn't count for skinny girl diet
TOTAL: BINGE! I guess I counted up my calories wrong. D:
End of day weight: 134 (I still lost weight, though)
*Tomorrow, check calorie count multiple times to make sure it is fine.
Breakfast:
-2 pieces of toast w/ cinnamon: 140
-1/2 hard-boiled egg: 78 cal
Snack:
-apple: doesn't count for skinny girl diet
-10 pieces of cucumber: doesn't count for skinny girl diet
-1 banana: doesn't count for skinny girl diet
Lunch:
-1/2 piece of bread: 70 cal
-1 tbsp peanut butter: 70 cal
Dinner:
-2 pieces of toast: 140 cal
-corn: doesn't count for skinny girl diet
TOTAL: BINGE! I guess I counted up my calories wrong. D:
End of day weight: 134 (I still lost weight, though)
*Tomorrow, check calorie count multiple times to make sure it is fine.
Sunday, October 2, 2011
Recipe: week 1
Banana Nut Bread
Ingredients:
1 1/2 cups all-purpose flour
1 1/2 teaspoons baking powder
1/4 teaspoon baking soda
1/8 teaspoon salt
2 lightly beaten egg whites
1 cup mashed ripe banana (2-3 medium size)
3/4 cup sugar
3 tablespoons cooking oil
1 teaspoon finely shredded lemon peel
1/4 cup chopped walnuts
Directions:
In a large mixing bowl stir together the flour, baking powder, baking soda and salt.
In a medium bowl stir together the egg whites, banana, sugar, cooking oil and lemon peel.
Add to the flour mixture, stirring just till combined.
Stir in the walnuts.
Pour the batter into a nonstick 8x4x2 loaf pan.
Bake in a 350oF oven about 50 minutes or till a wooden toothpick inserted near the center comes out clean.
Cool the bread in the pan on a wire rack for 10 minutes.
Remove the bread from the pan and cool completely on the rack.
YIELD: 16 servings
Nutrition Facts per Serving:
123 calories
1 1/2 cups all-purpose flour
1 1/2 teaspoons baking powder
1/4 teaspoon baking soda
1/8 teaspoon salt
2 lightly beaten egg whites
1 cup mashed ripe banana (2-3 medium size)
3/4 cup sugar
3 tablespoons cooking oil
1 teaspoon finely shredded lemon peel
1/4 cup chopped walnuts
Directions:
In a large mixing bowl stir together the flour, baking powder, baking soda and salt.
In a medium bowl stir together the egg whites, banana, sugar, cooking oil and lemon peel.
Add to the flour mixture, stirring just till combined.
Stir in the walnuts.
Pour the batter into a nonstick 8x4x2 loaf pan.
Bake in a 350oF oven about 50 minutes or till a wooden toothpick inserted near the center comes out clean.
Cool the bread in the pan on a wire rack for 10 minutes.
Remove the bread from the pan and cool completely on the rack.
YIELD: 16 servings
Nutrition Facts per Serving:
123 calories
Recipe posts
I'm going to try and post a healthy recipe once a week until I run out of recipes :) Enjoy
Exercise Plan
The Workout:
Sunday: For each exercise shown, do 1 set of the prescribed repetitions, rest 30 seconds, then do another set of that same exercise. To amp up your results, follow your strength workout with a round of Smart Cardio Intervals.
Tuesday: Perform the moves circuit style: Do the prescribed number of repetitions for each exercise, with no rest between exercises. After you’ve done all of the exercises once, rest two minutes. Perform the entire circuit 3 times, resting two minutes between each circuit.
Thursday: Perform each set of two exercises back-to-back, with no rest between each exercise. Rest 30 to 60 seconds before repeating the set one more time.
SET 1 Lift-off Lunge [10 to 12 reps per leg], Mermaid
SET 2 Pushup and Leg Raise [8 to 12 reps], Crossover Crunch
SET 3 Squat and Overhead Press, Plyo Plank
SET 4 Hundred on the Ball, Stacked Pushup
Nothing scorches calories or firms your muscles like fighting gravity. Follow your Friday strength-training sequence with the following Butt-Busting Hill Repeats—which can be done on a treadmill, elliptical trainer, or stationary bike.
1. Lift-Off Lunge
Tones: Butt, thighs, shoulders, triceps, and core
Stand with your feet hip-width apart. Hold dumbbells up at your shoulders—elbows bent and pointing out to the sides, palms facing forward. Take a giant step forward with your right leg and lower your body until your knees are bent 90 degrees. Your knees should be in line with your ankles. (A) Press into your right foot, straighten your right leg, and come to a stand, simultaneously pulling your left knee forward in front of your hips (so you’re standing on one leg) and pressing the weights up toward the ceiling .(B) Return to start. Repeat with your left leg. 10 to 12 reps per leg
To make the move more challenging, place your front foot on a step.
2. Mermaid
Tones: Core (especially obliques) and shoulders
Assume a side plank position, with your right elbow on the floor directly beneath your shoulder. Stagger your feet so your left foot is in front of your right foot. (A) Raise your left arm directly overhead—bicep next to your ear, arm extended, and with your palm facing the floor—so your arm is in line with your body. Arch your left arm towards the floor as you raise your hips up in the air. (B) Return to start. Repeat for a full set; then switch sides. 8 to 10 reps
3. Pushup and Leg Raise
Tones: Shoulders, triceps, chest, and core
Lie facedown on a fitness ball, with both hands on the floor. Walk your hands out, allowing the ball to roll beneath your body until it is under your shins. Your hands should be directly below your shoulders, so it looks like you’re ready to do a pushup. Keeping your torso straight and your abs contracted, bend your elbows and lower your chest toward the floor. Stop when your upper arms are parallel to the floor. (A) Return to start, and immediately contract your glutes as you lift your right leg off the ball. (B) Lower your right leg to the ball, then lift the left leg. That’s one rep. 8 to 12 reps
Make the move harder by placing the ball under the tops of your feet. Make it easier by keeping the ball under your knees.
4. Hundred on the Ball
Tones: Core
Lie on your back with your arms by your sides. Bend your knees to 90 degrees and place your calves on a fitness ball. Lift your head and shoulders off the floor, making sure to keep your head, neck, and shoulders relaxed. (Put your head down at any time if you feel stress in the upper body.) (A) Take 5 short, consecutive inhales, followed by 5 short, consecutive exhales. Do this 10 times for 1 rep. At the same time, lift arms off mat and pulse them up and down palms facing down, in unison with the breath. (B) 10 reps, 100 breaths per rep
5. Crossover Crunch
Tones: Core
Lie on your back with arms and legs outstretched so your body forms an X. (A) Contract your abs and raise your head, arms, and legs a few inches off the floor. Keeping them extended, simultaneously bring your left arm and right leg together over your abdomen. (B) Lower your limbs back to start. Repeat to the opposite side. That’s one rep. Alternate for a full set. 10 to 12 reps
To make the move more challenging, keep your head, arms, and legs raised throughout the exercise. To make it a little easier, bring only your arm and leg off the floor each time.
6. Stacked Pushup
Tones: Chest, shoulders, triceps, and core
Assume a pushup position (resting either your knees or your toes on the floor), with your hands on the floor directly beneath your shoulders, left hand placed on a thick book, yoga block, or aerobic step with no risers. (A) Bend your arms and lower your chest until your arms are bent 90 degrees. (B) Straighten your arms and press up. Do 4 to 6 reps, then switch sides, bringing your right hand up onto the book or step and your left hand down to the floor on the left side of the book. Repeat, this time crossing up and over to the right. Alternate throughout the set. 8 to 12 reps
7. Squat and Overhead Press
Tones: Butt, thighs, shoulders, triceps, and core
Hold a dumbbell in each hand, elbows bent in front of your torso, weights in front of your shoulders, palms facing in. Stand with your feet in a wide straddle stance, toes turned out. (A) Bend your knees and squat back, keeping your knees from extending over your toes. (B) Press back to the start position, turning your right palm forward and pressing the weight directly overhead. (C) Immediately lower into another squat, pulling your right arm back to the starting position. Stand again, this time pressing the left weight overhead. Alternate for a full set. 12 to 14 reps
8. Plyo Plank
Tones: Full body and raises heart rate to burn extra calories
Assume a standard pushup position, with your feet extended wider than shoulder-width apart. (A) Quickly hop your feet together and up toward the outside of your right hand. (B) Hop back to the starting position. Then repeat to the left side. Alternate for a full set. 8 to 12 reps
On the days that I'm not doing this strength/cardio workout, I'm going to be doing Yoga. (Monday, Wednesday, and Friday)
1. Kneel on the floor with big toes touching and knees about hip-width apart. Sit on your heels.
2. Lay your torso between the thighs and bring your forehead to the mat. Extend arms straight in front of you, palms on the floor. Close your eyes and breathe deeply. Stay here for at least one minute.
Why it is good for you
This go-to rest pose opens hips and relieves low back tightness.
1. Start on all fours with your feet and knees hip-width apart. Position hands about shoulder-width apart and spread your fingers wide.
2. Pressing firmly through your hands, lift knees off the floor and straighten your legs. (If you have tight hamstrings, a gentle bend in the knees is fine).
3. Walk your hands forward a few inches and walk your feet back a few inches to lengthen the pose. Squeeze thighs as you press them toward the back wall. Press your heels back and down toward the floor (though they might not reach the mat).
4. Relax the head and neck and let your shoulder blades slide down your back toward your feet. Breathe deeply. Hold for at least one minute.
Why it is good for you
Down-Dog is a top-notch upper body-strengthener. And as an inversion (meaning your hips are higher than your heart), it increases circulation
1. From standing, step your feet about 4 feet apart. Turn your right foot so the toes point toward the front of your mat. Turn your left foot in 30 degrees.
2. Raise your arms to shoulder height, parallel with the floor, palms face down. Bend your right knee so your right shin and thigh form a 90-degree angle.
3. Gently tuck your tailbone down as you draw your abdomen in. Hold for 5 deep breaths in and out through the nose. Straighten the right leg and repeat on the opposite side.
Why it is good for you
This powerful pose will grant you long, lean, toned arms and legs as well as firmer core.
1. From Downward-Facing Dog, press into the palms and bring the chest forward so that your shoulders are directly over your wrists and you are in the top of a push-up position.
2. Press your heels toward the wall behind you and extend the crown of your head forward to form a straight line from the top of your head to your heels. Hold for at least 1 minute.
Why it is good for you
Plank is a simple but challenging way to build upper body strength - it works all of the major muscles in your arms, back, and core and requires only your bodyweight.
1. Stepping your feet hip-width apart, spread through your toes to create a stable base. As you raise arms to the sky, palms facing each another, bend your knees and sit your buttocks back as though you were sitting into a chair.
2. Draw your abdomen in to eliminate any curving in the lower back. Put all your weight into your heels and be sure your knees do not extend past your toes. Hold for 5 deep breaths in and out through the nose. Rest for one minute. Repeat.
Why it is good for you
This pose is injury insurance, strengthening quadriceps, which provides stronger support around your knees, making them less prone to injury. Fierce pose also improves posture.
1. Stand with your legs and feet together, hands on hips. Transfer weight to your left foot as you bend the right knee and place the sole of the right foot on the inside of your left leg (beginners start at the ankle; more advanced yogis, raise the right foot to the inside of the left thigh). Gently press the right foot against the left leg.
2. Bring the palms of your hands together in front of the heart in prayer pose. Hold for 1 minute on each side. More advanced yogis: Raise your arms straight directly overhead, palms facing in.
Why it is good for you
On days when your mind feels scattered, practice this pose to get centered.
1. Stand with feet slightly wider that hip-width. Bring the palms of your hands together in front of your heart in prayer pose. Turn toes out slightly.
2. Deeply bend the knees, squatting down between your legs. Keeping palms together, gently press your elbows to the insides of your knees, opening up the hips. Keep the spine long, chest open. Feel tension in the lower back begin to melt away. Hold for at least 1 minute.
Why it is good for you
Drop into this squat to relieve tummy troubles like constipation and cramps.
1. Sit with knees bent, feet flat on the floor. Lean back slightly so you're balancing on your sit bones. Raise your legs so shins are parallel to the floor, knees bent.
2. Extend arms forward, parallel with the floor, palms facing each other. Keeping your chest high and your core engaged, begin to straighten your legs. Hold for 5 to 10 breaths. Repeat 5 times.
Why it is good for you
Boat a bulletproof core without straining your neck like crunches do.
1. Lying on your back, bend your knees and place the soles of your feet flat on the floor about hip-width apart. Toes point straight to the wall in front of you. Place arms straight along your sides, palms down.
2. Gently press into your feet as you raise hips to the sky. Allow the front of your body to slowly expand with each breath. Hold for 5 to 10 breaths. Repeat 3 times.
Why it is good for you
Bridge opens the chest and ribcage, deepening the breath and with more oxygen you can reenergize the body.
1. Sit on the floor with legs outstretched in front of you. Bring the sole of the right foot on the floor outside of the left hip (right knee points to the ceiling).
2. Bend the left knee and bring the left foot to the outside of the right hip. Place right hand on the floor just behind your right hip. Lift your left arm to the ceiling. As you exhale, bend the left arm and place the left elbow to the outside of your right knee.
3. Lengthen your spine with each inhale and twist deeper with each exhale. Press the left elbow into your right leg to help revolve the upper body more and more. Look to the wall behind you. Hold for 5 to 10 deep breaths. Repeat on the opposite side.
Why it is good for you
This pose massages improves digestion and increase blood flow in the low belly.
Saturday: Do the warm-up/ cool down Seventeen Magazine exercise :)
Sunday: For each exercise shown, do 1 set of the prescribed repetitions, rest 30 seconds, then do another set of that same exercise. To amp up your results, follow your strength workout with a round of Smart Cardio Intervals.
Tuesday: Perform the moves circuit style: Do the prescribed number of repetitions for each exercise, with no rest between exercises. After you’ve done all of the exercises once, rest two minutes. Perform the entire circuit 3 times, resting two minutes between each circuit.
Thursday: Perform each set of two exercises back-to-back, with no rest between each exercise. Rest 30 to 60 seconds before repeating the set one more time.
SET 1 Lift-off Lunge [10 to 12 reps per leg], Mermaid
SET 2 Pushup and Leg Raise [8 to 12 reps], Crossover Crunch
SET 3 Squat and Overhead Press, Plyo Plank
SET 4 Hundred on the Ball, Stacked Pushup
Nothing scorches calories or firms your muscles like fighting gravity. Follow your Friday strength-training sequence with the following Butt-Busting Hill Repeats—which can be done on a treadmill, elliptical trainer, or stationary bike.
1. Lift-Off Lunge
Tones: Butt, thighs, shoulders, triceps, and core
Stand with your feet hip-width apart. Hold dumbbells up at your shoulders—elbows bent and pointing out to the sides, palms facing forward. Take a giant step forward with your right leg and lower your body until your knees are bent 90 degrees. Your knees should be in line with your ankles. (A) Press into your right foot, straighten your right leg, and come to a stand, simultaneously pulling your left knee forward in front of your hips (so you’re standing on one leg) and pressing the weights up toward the ceiling .(B) Return to start. Repeat with your left leg. 10 to 12 reps per leg
To make the move more challenging, place your front foot on a step.
2. Mermaid
Tones: Core (especially obliques) and shoulders
Assume a side plank position, with your right elbow on the floor directly beneath your shoulder. Stagger your feet so your left foot is in front of your right foot. (A) Raise your left arm directly overhead—bicep next to your ear, arm extended, and with your palm facing the floor—so your arm is in line with your body. Arch your left arm towards the floor as you raise your hips up in the air. (B) Return to start. Repeat for a full set; then switch sides. 8 to 10 reps
3. Pushup and Leg Raise
Tones: Shoulders, triceps, chest, and core
Lie facedown on a fitness ball, with both hands on the floor. Walk your hands out, allowing the ball to roll beneath your body until it is under your shins. Your hands should be directly below your shoulders, so it looks like you’re ready to do a pushup. Keeping your torso straight and your abs contracted, bend your elbows and lower your chest toward the floor. Stop when your upper arms are parallel to the floor. (A) Return to start, and immediately contract your glutes as you lift your right leg off the ball. (B) Lower your right leg to the ball, then lift the left leg. That’s one rep. 8 to 12 reps
Make the move harder by placing the ball under the tops of your feet. Make it easier by keeping the ball under your knees.
4. Hundred on the Ball
Tones: Core
Lie on your back with your arms by your sides. Bend your knees to 90 degrees and place your calves on a fitness ball. Lift your head and shoulders off the floor, making sure to keep your head, neck, and shoulders relaxed. (Put your head down at any time if you feel stress in the upper body.) (A) Take 5 short, consecutive inhales, followed by 5 short, consecutive exhales. Do this 10 times for 1 rep. At the same time, lift arms off mat and pulse them up and down palms facing down, in unison with the breath. (B) 10 reps, 100 breaths per rep
5. Crossover Crunch
Tones: Core
Lie on your back with arms and legs outstretched so your body forms an X. (A) Contract your abs and raise your head, arms, and legs a few inches off the floor. Keeping them extended, simultaneously bring your left arm and right leg together over your abdomen. (B) Lower your limbs back to start. Repeat to the opposite side. That’s one rep. Alternate for a full set. 10 to 12 reps
To make the move more challenging, keep your head, arms, and legs raised throughout the exercise. To make it a little easier, bring only your arm and leg off the floor each time.
6. Stacked Pushup
Tones: Chest, shoulders, triceps, and core
Assume a pushup position (resting either your knees or your toes on the floor), with your hands on the floor directly beneath your shoulders, left hand placed on a thick book, yoga block, or aerobic step with no risers. (A) Bend your arms and lower your chest until your arms are bent 90 degrees. (B) Straighten your arms and press up. Do 4 to 6 reps, then switch sides, bringing your right hand up onto the book or step and your left hand down to the floor on the left side of the book. Repeat, this time crossing up and over to the right. Alternate throughout the set. 8 to 12 reps
7. Squat and Overhead Press
Tones: Butt, thighs, shoulders, triceps, and core
Hold a dumbbell in each hand, elbows bent in front of your torso, weights in front of your shoulders, palms facing in. Stand with your feet in a wide straddle stance, toes turned out. (A) Bend your knees and squat back, keeping your knees from extending over your toes. (B) Press back to the start position, turning your right palm forward and pressing the weight directly overhead. (C) Immediately lower into another squat, pulling your right arm back to the starting position. Stand again, this time pressing the left weight overhead. Alternate for a full set. 12 to 14 reps
8. Plyo Plank
Tones: Full body and raises heart rate to burn extra calories
Assume a standard pushup position, with your feet extended wider than shoulder-width apart. (A) Quickly hop your feet together and up toward the outside of your right hand. (B) Hop back to the starting position. Then repeat to the left side. Alternate for a full set. 8 to 12 reps
On the days that I'm not doing this strength/cardio workout, I'm going to be doing Yoga. (Monday, Wednesday, and Friday)
Ten Yoga Moves to do 3 times per week for optimal health. :D
1. Child's Pose
Stretches hips, quads, back1. Kneel on the floor with big toes touching and knees about hip-width apart. Sit on your heels.
2. Lay your torso between the thighs and bring your forehead to the mat. Extend arms straight in front of you, palms on the floor. Close your eyes and breathe deeply. Stay here for at least one minute.
Why it is good for you
This go-to rest pose opens hips and relieves low back tightness.
2. Downward Facing Dog
Stretches spine, hamstrings, glutes, calves; strengthens deltoids, triceps1. Start on all fours with your feet and knees hip-width apart. Position hands about shoulder-width apart and spread your fingers wide.
2. Pressing firmly through your hands, lift knees off the floor and straighten your legs. (If you have tight hamstrings, a gentle bend in the knees is fine).
3. Walk your hands forward a few inches and walk your feet back a few inches to lengthen the pose. Squeeze thighs as you press them toward the back wall. Press your heels back and down toward the floor (though they might not reach the mat).
4. Relax the head and neck and let your shoulder blades slide down your back toward your feet. Breathe deeply. Hold for at least one minute.
Why it is good for you
Down-Dog is a top-notch upper body-strengthener. And as an inversion (meaning your hips are higher than your heart), it increases circulation
3. Warrior II
Stretches hips, inner thighs, chest; strengthens quadriceps, abdomen, shoulders1. From standing, step your feet about 4 feet apart. Turn your right foot so the toes point toward the front of your mat. Turn your left foot in 30 degrees.
2. Raise your arms to shoulder height, parallel with the floor, palms face down. Bend your right knee so your right shin and thigh form a 90-degree angle.
3. Gently tuck your tailbone down as you draw your abdomen in. Hold for 5 deep breaths in and out through the nose. Straighten the right leg and repeat on the opposite side.
Why it is good for you
This powerful pose will grant you long, lean, toned arms and legs as well as firmer core.
4. Plank Pose
Strengthens arms, back, shoulders, core, quadriceps1. From Downward-Facing Dog, press into the palms and bring the chest forward so that your shoulders are directly over your wrists and you are in the top of a push-up position.
2. Press your heels toward the wall behind you and extend the crown of your head forward to form a straight line from the top of your head to your heels. Hold for at least 1 minute.
Why it is good for you
Plank is a simple but challenging way to build upper body strength - it works all of the major muscles in your arms, back, and core and requires only your bodyweight.
5. Fierce Pose
Stretches spine; strengthens quadriceps, ankles, back1. Stepping your feet hip-width apart, spread through your toes to create a stable base. As you raise arms to the sky, palms facing each another, bend your knees and sit your buttocks back as though you were sitting into a chair.
2. Draw your abdomen in to eliminate any curving in the lower back. Put all your weight into your heels and be sure your knees do not extend past your toes. Hold for 5 deep breaths in and out through the nose. Rest for one minute. Repeat.
Why it is good for you
This pose is injury insurance, strengthening quadriceps, which provides stronger support around your knees, making them less prone to injury. Fierce pose also improves posture.
6. Tree Pose
Stretches hips, inner thighs; strengthens legs, spine, core1. Stand with your legs and feet together, hands on hips. Transfer weight to your left foot as you bend the right knee and place the sole of the right foot on the inside of your left leg (beginners start at the ankle; more advanced yogis, raise the right foot to the inside of the left thigh). Gently press the right foot against the left leg.
2. Bring the palms of your hands together in front of the heart in prayer pose. Hold for 1 minute on each side. More advanced yogis: Raise your arms straight directly overhead, palms facing in.
Why it is good for you
On days when your mind feels scattered, practice this pose to get centered.
7. Garland Pose
Stretches low back, groin, hips, ankles1. Stand with feet slightly wider that hip-width. Bring the palms of your hands together in front of your heart in prayer pose. Turn toes out slightly.
2. Deeply bend the knees, squatting down between your legs. Keeping palms together, gently press your elbows to the insides of your knees, opening up the hips. Keep the spine long, chest open. Feel tension in the lower back begin to melt away. Hold for at least 1 minute.
Why it is good for you
Drop into this squat to relieve tummy troubles like constipation and cramps.
8. Boat Pose
Strengthens core, psoas, quadriceps1. Sit with knees bent, feet flat on the floor. Lean back slightly so you're balancing on your sit bones. Raise your legs so shins are parallel to the floor, knees bent.
2. Extend arms forward, parallel with the floor, palms facing each other. Keeping your chest high and your core engaged, begin to straighten your legs. Hold for 5 to 10 breaths. Repeat 5 times.
Why it is good for you
Boat a bulletproof core without straining your neck like crunches do.
9. Bridge Pose
Stretches front of body; strengthens hamstrings, glutes1. Lying on your back, bend your knees and place the soles of your feet flat on the floor about hip-width apart. Toes point straight to the wall in front of you. Place arms straight along your sides, palms down.
2. Gently press into your feet as you raise hips to the sky. Allow the front of your body to slowly expand with each breath. Hold for 5 to 10 breaths. Repeat 3 times.
Why it is good for you
Bridge opens the chest and ribcage, deepening the breath and with more oxygen you can reenergize the body.
10. Half Lord of the Fishes
Stretches hips, shoulders, back, neck; strengthens spine1. Sit on the floor with legs outstretched in front of you. Bring the sole of the right foot on the floor outside of the left hip (right knee points to the ceiling).
2. Bend the left knee and bring the left foot to the outside of the right hip. Place right hand on the floor just behind your right hip. Lift your left arm to the ceiling. As you exhale, bend the left arm and place the left elbow to the outside of your right knee.
3. Lengthen your spine with each inhale and twist deeper with each exhale. Press the left elbow into your right leg to help revolve the upper body more and more. Look to the wall behind you. Hold for 5 to 10 deep breaths. Repeat on the opposite side.
Why it is good for you
This pose massages improves digestion and increase blood flow in the low belly.
Saturday: Do the warm-up/ cool down Seventeen Magazine exercise :)
Next week... well, month
I'm about to start the skinny girl diet tomorrow :) I realised that going straight into the Ana Boot Camp diet would be a big jump. I would probably end up just quitting since it would be an unrealistic goal. It is better to set smaller, doable goals because you won't be disappointed with yourself.
I am so absolutely excited to begin this tomorrow! I really want to start today, but the diet plan says you should start on a Monday. At least I didn't decide that I wanted to do this on like Wednesday or something. ;)
I'm looking forward to the feeling of control that I'm bound to get by crash-dieting like this. Up until now, I've only restricted (eating less than 1000 cal a day) Even by just restricting, I felt so in control of myself. If I stick to this diet, I'm bound to feel even more in control. And you know, I love/ need to feel in control.
I'm going to post my plan for the next day and also post if I stuck to my plan for this day. If any of you want to do this will me, feel free to email me at cevans2012@hotmail.com :) I'm also going to be posting my excersising schedule for the next day and whether or not I stuck to it. Wish me luck!
Starve on, girlies :)
I am so absolutely excited to begin this tomorrow! I really want to start today, but the diet plan says you should start on a Monday. At least I didn't decide that I wanted to do this on like Wednesday or something. ;)
I'm looking forward to the feeling of control that I'm bound to get by crash-dieting like this. Up until now, I've only restricted (eating less than 1000 cal a day) Even by just restricting, I felt so in control of myself. If I stick to this diet, I'm bound to feel even more in control. And you know, I love/ need to feel in control.
I'm going to post my plan for the next day and also post if I stuck to my plan for this day. If any of you want to do this will me, feel free to email me at cevans2012@hotmail.com :) I'm also going to be posting my excersising schedule for the next day and whether or not I stuck to it. Wish me luck!
Starve on, girlies :)
Saturday, October 1, 2011
Skinny Girl Diet
Skinny Girl Diet
The Skinny Girl Diet is a shorter, easier version of the ABC Diet
Its a calorie restriction diet but you can eat as much fruit and veg as you like and it doesnt count in your total calorie intake.
The diet has to be started on a Monday. Days in Red are weekends
Day 1. 400 calories
Day 2. 300 calories
Day 3. 400 calories
Day 4. 500 calories
Day 5. 450 calories
Day 6. 650 calories
Day 7. 650 calories
Day 8. 400 calories
Day 9. 300 calories
Day 10. 400 calories
Day 11. 500 calories
Day 12. 450 calories
Day 13. 650 calories
Day 14. 700 calories
Day 15. 400 calories
Day 16. 300 calories
Day 17. 400 calories
Day 18. 450 calories
Day 19. 500 calories
Day 20. 650 calories
Day 21. 700 calories
Day 22. 400 calories
Day 23. 300 calories
Day 24. 450 calories
Day 25. 500 calories
Day 26. 450 calories
Day 27. 650 calories
Day 28. 700 calories
Day 29. 400 calories
Day 30. Fast!
Its a calorie restriction diet but you can eat as much fruit and veg as you like and it doesnt count in your total calorie intake.
The diet has to be started on a Monday. Days in Red are weekends
Day 1. 400 calories
Day 2. 300 calories
Day 3. 400 calories
Day 4. 500 calories
Day 5. 450 calories
Day 6. 650 calories
Day 7. 650 calories
Day 8. 400 calories
Day 9. 300 calories
Day 10. 400 calories
Day 11. 500 calories
Day 12. 450 calories
Day 13. 650 calories
Day 14. 700 calories
Day 15. 400 calories
Day 16. 300 calories
Day 17. 400 calories
Day 18. 450 calories
Day 19. 500 calories
Day 20. 650 calories
Day 21. 700 calories
Day 22. 400 calories
Day 23. 300 calories
Day 24. 450 calories
Day 25. 500 calories
Day 26. 450 calories
Day 27. 650 calories
Day 28. 700 calories
Day 29. 400 calories
Day 30. Fast!
Online Pro-Ana/Mia Forum Lingo
Online Lingo – We have our OWN way of speaking online. If you don’t know it by now, well keep reading!
- Ana – Anorexia
- Mia – Bulimia
- ED – Eating Disorder
- BMI – Body Mass Index
- LBMI – Lowest Body Mass Index
- CBMI – Current Body Mass Index
- HW - Highest Weight
- CW – Current Weight
- LW – Lowest Weight
- CED – Current Eating Disorder
- SI -Self Injury
- Thinspo – Thinspiration
- SH -Self Harm
- Lax or Laxies – Laxatives
- LBS – Pounds
- Wana – Wanarexia (See menu for details and further reading)
- IP – In Patient
- OP – Out Patient
- IO – In/Out patient or partial inpatient
- MH – Mental Health
- BP – Binge/Purge
- B/P Blood Pressure
- T – Therapist*
- N or Nt. – Nutritionist
Russian Gymnast Diet
This is the diet of Olympic silver medalist Irina Tschachina ( 5"6 and weighs only 99lbs!) it was such a success for her now many other Russian Gymnasts are following this diet. Here it is:
Breakfast:Glass of either orange or apple juice
Lunch:
Fruit Salad (made of kiwi fruit, orange, pineapple, and peeled apples)
Glass of fruit juice (from one of the above fruits)
Dinner:
Glass of water*
Green apple
Anyone on this diet for 5-7 days can loose between 4 lbs-11 lbs
Breakfast:Glass of either orange or apple juice
Lunch:
Fruit Salad (made of kiwi fruit, orange, pineapple, and peeled apples)
Glass of fruit juice (from one of the above fruits)
Dinner:
Glass of water*
Green apple
Anyone on this diet for 5-7 days can loose between 4 lbs-11 lbs
The Rainbow Diet
The Pro-Ana Rainbow Diet is considered one of the most popular crash diets on pro-ana message boards and forums. Women frequently use it as a way to lose excess weight before a big event, such as prom or a party. Some women also use it because it makes it easier to plan out meals. the "Rainbow" part of its name comes from the color of the food. Each day is nicknamed according to the color of food consumed that day.
Monday (white):
Breakfast: ½ apple (40.5 cals)
Lunch: ½ apple (40.5 cals)
Dinner: 1 cucumber (24 cals)
Total: 105 cals
Tuesday (yellow):
Breakfast: 1 banana (108.5 cals)
Lunch: 1 banana (108.5 cals)
Dinner: ½ cup corn (66 cals)
Total: 283 cals
Wednesday (fast):
Thursday (orange):
Breakfast: ½ orange (31 cals)
Lunch: ½ orange (31 cals)
Dinner: 1 carrot (26 cals)
Total: 88 cals
Friday (red):
Breakfast: ½ cup strawberries (21.5 cals)
Lunch: ½ cup strawberries (21.5 cals)
Dinner: ½ red pepper (16 cals)
Total: 59 cals
Saturday (purple/blue):
Breakfast: 10 blueberries (8 cals)
Lunch: 10 blueberries (8 cals)
Dinner: 10 raspberries (24 cals)
Total: 40 cals
Sunday (green):
Breakfast: ½ cup grapes (57 cals)
Lunch: ½ grapes (57 cals)
Dinner: 1 cup lettuce (7 cals)
Total: 121 cals
Week total: 696 cals
Monday (white):
Breakfast: ½ apple (40.5 cals)
Lunch: ½ apple (40.5 cals)
Dinner: 1 cucumber (24 cals)
Total: 105 cals
Tuesday (yellow):
Breakfast: 1 banana (108.5 cals)
Lunch: 1 banana (108.5 cals)
Dinner: ½ cup corn (66 cals)
Total: 283 cals
Wednesday (fast):
Thursday (orange):
Breakfast: ½ orange (31 cals)
Lunch: ½ orange (31 cals)
Dinner: 1 carrot (26 cals)
Total: 88 cals
Friday (red):
Breakfast: ½ cup strawberries (21.5 cals)
Lunch: ½ cup strawberries (21.5 cals)
Dinner: ½ red pepper (16 cals)
Total: 59 cals
Saturday (purple/blue):
Breakfast: 10 blueberries (8 cals)
Lunch: 10 blueberries (8 cals)
Dinner: 10 raspberries (24 cals)
Total: 40 cals
Sunday (green):
Breakfast: ½ cup grapes (57 cals)
Lunch: ½ grapes (57 cals)
Dinner: 1 cup lettuce (7 cals)
Total: 121 cals
Week total: 696 cals
The Fasting “diet”
This isn’t really a diet is more like complete starvation. You fast with 0 calorie liquids (that’s a fast, no food is involved, people) after 3 or 4 days you “break” and eat under 500 calories for your break day. Then resume over and over again. Essentially you go into Ketosis. That’s where your body uses fat for energy and it’s referred to in low carb diets.
The Famous 2468
What is it? You go with different calories everyday: 200, 400, 600, 800 then reverse 600, 400, and 200 totaling 7 days. Many people do this when they plateau or hit a weight loss brick wall.
Do you see where I’m going with this? Good. :D
Do you see where I’m going with this? Good. :D
Some more tips to look thinner
There is no need to worry too much if your weight loss program is going along slowly. That is often
the case. If you want to give yourself a boost, though, and at least look thinner, there are a few tips that
may help you. There is no harm in a bit of illusion, especially if it can boost your confidence. Here are
just a few of the tips:
1. This one is for women, as make-up can be a friend in this illusion of looking thin. It is a special tool
that can make some changes in favour of a thinner looking you.
a. A good tan can make you look thinner! Stay in the sun or go to a beauty salon, and use a tanning
lotion, or whatever it takes to tan your skin. If you use a tanning lotion, use more under the cheeks, as
the coloured areas will look deeper. That will make your face look thinner than it really is.
b. The use of a lot of eye make up can make your eyes bigger. The bigger your eyes look, the smaller
your face will appear to others.
c. Pay attention to your eyebrows, for the same reasons as in b.
d. You can even make up your legs; yes, really, why not? Put a vertical line of oil on the middle part of
your legs, so that it makes your bone shine. You will find that your legs, due to the extra shine, actually
appear a bit longer!
2. This next trick works well both for men and women. It has to do with the manner in which you arrange your hair. The more volume you give to your hair, the better it will be for making your face look smaller. Once done, try to remember to play with it from time to time.
3. The clothes you wear can deceive the eye as to your true size, and thus make you look thinner:
a. Don’t use clothes that are too colourful, as that will only attract more eyes on the areas that you really would like to hide. Chose black or dark blue clothes, as they can make you look up to 10 kilos thinner.
b. When it comes to skirt length, for those who want to to look a bit thinner than they really are, you
should choose knee length skirts. Shorter ones will show off just how fat those legs are, and longer ones accentuate thick ankles.
c. Another little trick for men and women is to use vertical stripes. That can apply to trousers, skirts,
shirts, dresses, blouses etc. On blouses and shirts, use buttons, because they create a vertical line. The
same effect can be reproduced with long zippers.
d. Loosen the pockets, and avoid filling them up. Full pockets add bulk, not the visual effect you are
looking for when you are trying to look thinner.
4. Always be aware of the position of your body and your posture. A correct position can make you
appear up to three centimetres taller than you are.
the case. If you want to give yourself a boost, though, and at least look thinner, there are a few tips that
may help you. There is no harm in a bit of illusion, especially if it can boost your confidence. Here are
just a few of the tips:
1. This one is for women, as make-up can be a friend in this illusion of looking thin. It is a special tool
that can make some changes in favour of a thinner looking you.
a. A good tan can make you look thinner! Stay in the sun or go to a beauty salon, and use a tanning
lotion, or whatever it takes to tan your skin. If you use a tanning lotion, use more under the cheeks, as
the coloured areas will look deeper. That will make your face look thinner than it really is.
b. The use of a lot of eye make up can make your eyes bigger. The bigger your eyes look, the smaller
your face will appear to others.
c. Pay attention to your eyebrows, for the same reasons as in b.
d. You can even make up your legs; yes, really, why not? Put a vertical line of oil on the middle part of
your legs, so that it makes your bone shine. You will find that your legs, due to the extra shine, actually
appear a bit longer!
2. This next trick works well both for men and women. It has to do with the manner in which you arrange your hair. The more volume you give to your hair, the better it will be for making your face look smaller. Once done, try to remember to play with it from time to time.
3. The clothes you wear can deceive the eye as to your true size, and thus make you look thinner:
a. Don’t use clothes that are too colourful, as that will only attract more eyes on the areas that you really would like to hide. Chose black or dark blue clothes, as they can make you look up to 10 kilos thinner.
b. When it comes to skirt length, for those who want to to look a bit thinner than they really are, you
should choose knee length skirts. Shorter ones will show off just how fat those legs are, and longer ones accentuate thick ankles.
c. Another little trick for men and women is to use vertical stripes. That can apply to trousers, skirts,
shirts, dresses, blouses etc. On blouses and shirts, use buttons, because they create a vertical line. The
same effect can be reproduced with long zippers.
d. Loosen the pockets, and avoid filling them up. Full pockets add bulk, not the visual effect you are
looking for when you are trying to look thinner.
4. Always be aware of the position of your body and your posture. A correct position can make you
appear up to three centimetres taller than you are.
Top 10 tips to make yourself attractive to guys
Homecoming season is right around the corner! Here are some tips to reel in your perfect date...
Mesmerize Him: You have all the abilities to mesmerize him which is indeed one of the top 10 tips to make yourself attractive to guys. Mesmerizing guy is simple. You just need to have that observation to understand the undisclosed elements of his hearts, his likes and dislikes.
Once you have understood the secret desires of his heart it is going to be a cakewalk for you.
Now subtly start diffusing your magical spell to mesmerize him whilst keeping in mind his likings and disliking. Engage him into conversation which he can actively take part in. Woo him with your generousness; finally mesmerize him with all those subtleties and with all your niceness. Just think your Mr. Right is now slowly falling in love with you and desperately wants to meet you.
Be Yourself: Never try to pretend to be like someone.
Guys do not like woman who are fake and false. Be yourself and diffuse the impression of the “right you” in front of him. You need not to be the replica of another female to attract your Mr. Right. Be confident. Be sure of yourself and reflect the very true self of yours to articulate “well, I am this, would you be interested in me?” in the most elegant way.
Control your Voice: A must work tip to attract guys is to know the real art of voice modulation.
You have that tonal quality only thing you need to practice to attract him is to emphasize on the
intonation part. Let your voice reflect your warmth; let your tonal quality illustrate your madness for him. Entice him as you say even just a “hello” in the right way. Make it sensuous, make it warm and conquer his heart.
Be sensitive: To win his heart to make him mad for you, it is you who has to walk those extra miles to prove yourself. A good tip to attract him is to be more sensitive. Guys although pretend to be very burly and strong they are actually very vulnerable from inside. You have to be really sensitive towards his feeling to attract him. Make him understand that you can actually give him that shoulder when he needs that; be responsive; show your sensitivity and win his heart.
Dress for him: This is one of the top 10 tips to make yourself attractive to guys. You have to be again very observant to know what he likes and dislikes. Be conscious of his choices in dress materials. If the guy you are attracted likes formal dressing then appear before him only in formals and if you find him to be a “social butterfly” then dress accordingly. No matter what you wear you should be able to carry it comfortably. So instead of running behind style it would be better if you can make your own fashion trend. Woo him with your style and magnetize him to fall in love with you.
Converse rightly: “Its only words all I have to say to take your heart away” – (Boyzone Words). Your choice of words plays a major role in attracting him towards you. It is only your words which can please him, make him feel wanted and even can depress him. Never underestimate the power of spoken words. Converse rightly to win his heart. It would be better if you choose a topic of common interest to strike a conversation.
Smile: “Love begins with a smile…..” someone has just rightly said “.. you never know when someone is falling in love with your smile!” entice him with your smile. It will hardly cost you anything but will leave an everlasting etch in his heart. Add little extra to your personality with a warm smile and feel the difference that it makes.
Flatter Him: Praise him to attract him. Appreciate his style, looks or anything that genuinely attracts you. This is one of the top 10 tips to make yourself attractive to guys as your flattering is a sure weapon to boost up his male self.
Make a right approach: It is a very important tip indeed to attract your Mr. Right.
Your right approaches will leave a long lasting impression on him.
Do not rush. Be relaxed and approach him in such a way so that he feels comfortable talking to you. Show your best whilst approaching in the correct way and win his heart in a stylish way.
Express yourself/make the first move: Express your feeling for your Mr. Right and make him feel special. Win his heart with your honesty and frankness while you express your true feeling for him.If you really want to attract him little boldly then be the one to make the first move and experience the splendor of being loved.
Mesmerize Him: You have all the abilities to mesmerize him which is indeed one of the top 10 tips to make yourself attractive to guys. Mesmerizing guy is simple. You just need to have that observation to understand the undisclosed elements of his hearts, his likes and dislikes.
Once you have understood the secret desires of his heart it is going to be a cakewalk for you.
Now subtly start diffusing your magical spell to mesmerize him whilst keeping in mind his likings and disliking. Engage him into conversation which he can actively take part in. Woo him with your generousness; finally mesmerize him with all those subtleties and with all your niceness. Just think your Mr. Right is now slowly falling in love with you and desperately wants to meet you.
Be Yourself: Never try to pretend to be like someone.
Guys do not like woman who are fake and false. Be yourself and diffuse the impression of the “right you” in front of him. You need not to be the replica of another female to attract your Mr. Right. Be confident. Be sure of yourself and reflect the very true self of yours to articulate “well, I am this, would you be interested in me?” in the most elegant way.
Control your Voice: A must work tip to attract guys is to know the real art of voice modulation.
You have that tonal quality only thing you need to practice to attract him is to emphasize on the
intonation part. Let your voice reflect your warmth; let your tonal quality illustrate your madness for him. Entice him as you say even just a “hello” in the right way. Make it sensuous, make it warm and conquer his heart.
Be sensitive: To win his heart to make him mad for you, it is you who has to walk those extra miles to prove yourself. A good tip to attract him is to be more sensitive. Guys although pretend to be very burly and strong they are actually very vulnerable from inside. You have to be really sensitive towards his feeling to attract him. Make him understand that you can actually give him that shoulder when he needs that; be responsive; show your sensitivity and win his heart.
Dress for him: This is one of the top 10 tips to make yourself attractive to guys. You have to be again very observant to know what he likes and dislikes. Be conscious of his choices in dress materials. If the guy you are attracted likes formal dressing then appear before him only in formals and if you find him to be a “social butterfly” then dress accordingly. No matter what you wear you should be able to carry it comfortably. So instead of running behind style it would be better if you can make your own fashion trend. Woo him with your style and magnetize him to fall in love with you.
Converse rightly: “Its only words all I have to say to take your heart away” – (Boyzone Words). Your choice of words plays a major role in attracting him towards you. It is only your words which can please him, make him feel wanted and even can depress him. Never underestimate the power of spoken words. Converse rightly to win his heart. It would be better if you choose a topic of common interest to strike a conversation.
Smile: “Love begins with a smile…..” someone has just rightly said “.. you never know when someone is falling in love with your smile!” entice him with your smile. It will hardly cost you anything but will leave an everlasting etch in his heart. Add little extra to your personality with a warm smile and feel the difference that it makes.
Flatter Him: Praise him to attract him. Appreciate his style, looks or anything that genuinely attracts you. This is one of the top 10 tips to make yourself attractive to guys as your flattering is a sure weapon to boost up his male self.
Make a right approach: It is a very important tip indeed to attract your Mr. Right.
Your right approaches will leave a long lasting impression on him.
Do not rush. Be relaxed and approach him in such a way so that he feels comfortable talking to you. Show your best whilst approaching in the correct way and win his heart in a stylish way.
Express yourself/make the first move: Express your feeling for your Mr. Right and make him feel special. Win his heart with your honesty and frankness while you express your true feeling for him.If you really want to attract him little boldly then be the one to make the first move and experience the splendor of being loved.
Tips to avoid stress-eating
I've been having a rough time this weekend with sticking to my fast. :( I guess it's because I'm around my parents all day, so it is harder for me to skip eating. All this and all the homework I have to do this weekend is making me very stressed. Here are some tips for you to avoid stress-eating... Enjoy :)
1. Learn to relax. Try deep-breathing exercises during which you close your eyes, consciously relax your body and focus on your breathing for five to 20 minutes each day. Try to breath deeply and remove all other thoughts from your mind.
2. Try an audio-tape progressive relaxation exercise. Look in your local bookstore for ideas. These tapes usually have pleasant background music or sounds from nature and they lead you through relaxation exercises.
3. Banish bad thoughts from your mind. Try placing a rubber band loosely on your wrist. Every time you have a negative thought, snap the rubber band. This will remind you to think positively.
4. Memorize a prayer or poem to repeat to yourself every time you have a negative thought or feel yourself under increasing stress. Look through favorite books of poetry for ideas, or ask your pastor for help.
5.Exercise. Daily exercise not only helps control blood sugar and also works to reduce stress. Try a daily 15- to 20-minute walk to clear your head. Focus on positive thoughts during your exercise time. If you can't get out to take a walk, try stretching in your shower or walking stairs. Do what you can, but try to commit to 15 to 20 minutes of some movement per day. You deserve it.
As for comfort food, make yourself goodie bags. Regarding the snacking on "comfort foods," accept that you can't go back on what you have already consumed, but know that you can take it one step at a time, one day at a time. Try to make a commitment to yourself that you will prepare the next day's snacks the night before. That way, you'll have healthy food already prepared which you can carry with you throughout the day. Your goodie bags can include:
-a hard-boiled egg
-red-pepper strips and four to six whole-grain crackers
-one cup lite soy milk or skim milk and one English muffin topped with a smear of peanut butter or all-fruit spread
-three graham crackers and an orange
-half a peanut-butter-and-jelly sandwich on whole-wheat bread
-apple slices and one small sugar-free yogurt.
Most importantly, don't give up! If you try one of these ideas and it doesn't seem to work, don't put the blame on yourself. Try another approach, find a different support group or talk with a different health-care consultant.
1. Learn to relax. Try deep-breathing exercises during which you close your eyes, consciously relax your body and focus on your breathing for five to 20 minutes each day. Try to breath deeply and remove all other thoughts from your mind.
2. Try an audio-tape progressive relaxation exercise. Look in your local bookstore for ideas. These tapes usually have pleasant background music or sounds from nature and they lead you through relaxation exercises.
3. Banish bad thoughts from your mind. Try placing a rubber band loosely on your wrist. Every time you have a negative thought, snap the rubber band. This will remind you to think positively.
4. Memorize a prayer or poem to repeat to yourself every time you have a negative thought or feel yourself under increasing stress. Look through favorite books of poetry for ideas, or ask your pastor for help.
5.Exercise. Daily exercise not only helps control blood sugar and also works to reduce stress. Try a daily 15- to 20-minute walk to clear your head. Focus on positive thoughts during your exercise time. If you can't get out to take a walk, try stretching in your shower or walking stairs. Do what you can, but try to commit to 15 to 20 minutes of some movement per day. You deserve it.
As for comfort food, make yourself goodie bags. Regarding the snacking on "comfort foods," accept that you can't go back on what you have already consumed, but know that you can take it one step at a time, one day at a time. Try to make a commitment to yourself that you will prepare the next day's snacks the night before. That way, you'll have healthy food already prepared which you can carry with you throughout the day. Your goodie bags can include:
-a hard-boiled egg
-red-pepper strips and four to six whole-grain crackers
-one cup lite soy milk or skim milk and one English muffin topped with a smear of peanut butter or all-fruit spread
-three graham crackers and an orange
-half a peanut-butter-and-jelly sandwich on whole-wheat bread
-apple slices and one small sugar-free yogurt.
Most importantly, don't give up! If you try one of these ideas and it doesn't seem to work, don't put the blame on yourself. Try another approach, find a different support group or talk with a different health-care consultant.
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