Monday - Am Session

Eating - The TimO Strategy
One of the things I really want to get right for the IM campaign is my whole diet.

I have re-visited the plan that a dietian gave us about 18 months ago. Initially it is all about loosing a some weight. These are the rules I am working towards are:

WEEK 1 & 2
The Do’s
No bread, cereal, rice, pasta or noodles
No sugar, lollies, soft drink or cordial
No cakes, biscuits or crackers
No Starchy vegetables (e.g. potato, corn etc.)

The Don’ts
Drink 6 to 8 glasses of water daily
Eat 3 main meals and a mid afternoon snack.

Diary
Eat 2 serves of low fat dairy daily – choose from the following:

250ml (1 cup) of low fat milk
200ml of low fat custard
1 slice (21g), 3cm cube or ¼ grated of 25% reduced fat firm cheese (eg tasty, vintage, parmesan, mozzarella and feta)
¼ cup of reduced fat soft cheese (e.g. ricotta, cottage)
Diet yoghurt (choose the ‘diet nestle’ yoghurt)
2 tablespoons of reduced fat dip (eg. French onion, tzatziki, hommus or cream cheese)
Low fat ice cream (choose the Paul’s lite ‘n’ creamy single serves)

Fruit
Eat 3 pieces of fruit daily – choose from the following:

Fresh Fruit
250ml of fruit juice
1 tablespoon of dried fruit
½ cup of tinned fruit (75g)

Vegetables
Eat 5 serves of vegetables daily – choose from the following:

Asparagus
Cucumber
Bean Sprouts
Green leafy vegetables (lettuce, spinach)
Beetroot
Mushrooms
Broccoli
Onions
Capsicum
Peas
Carrots
Squash
Cauliflower
Tomato
Celery
Zucchini


Meat, Fish & Chicken
Eat 100 g at lunch and 200g at dinner (of meat, fish, chicken, eggs, beans) daily – choose from the following:

Lean cuts of red meat
Chicken (Skin removed)
Lean cut pork of ham
Fish or Shellfish
Tinned tuna
Tinned salmon
½ Cup of baked beans
Eggs


Fats and Oils
Eat 3 teaspoons of fat or oil daily – choose from the following:

1 teaspoon of margarine
1 teaspoon of olive oil or cooking spray
¼ small avocado
1 teaspoon of light or low fat mayonnaise
2 teaspoons of peanut butter
20 g of nuts

Other
Eat unlimited amount of – choose from the following:

Diet soft drink, soda water, plain mineral water and diet cordial
Diet Jelly
Low fat cup of soup
Vegetable sticks

This is just the rules for the first 2 week, there are a new set of rules for the next part.

Reflections:

• This is going to be an interesting challenge in that there are no carbs to be consumed over the 2 weeks, particularly with the amount of training that I am embarking on at the moment.
• Karen and I sit down each week to plan our eating for the week.
• I have finally bitten the bullet and tried Rice Milk...only for smoothies.