diet 101 challenge......12 week challenge (FULL.....AGAIN!)

A 12-week challenge that will educate you on the various powerhouse foods, as well as keeping you focused on a healthy weight loss.

Set out in 2-week increments with a weight in every second Friday. The goal is to earn as many points as possible that are made up of weekly challenges and bonus rounds. While doing all of these challenges the focus is still on healthy eating, exercise and weight loss.

·            Week 1& 2        Make friends with fibre (Begins March 7th)

·       &n bsp;    Week 3 & 4        Good salt Bad Salt (Begins March 21st)

·       &n bsp;    Week 5 & 6              H20 Wahooooo (Begins April 4th)

·       &n bsp;    Week 7 & 8        Gym Gym Gym (Begins April 18th)

·       &n bsp;    Week 9 & 10       Fruits and Vegetables Galore (Begins May 2nd)

       &nb sp;     Week 11 & 12     Fatty Fatty Fatty (Begins May 16th)

Please post all stats and points in one post, and edit every 2 weeks)

Weigh in every 2nd Friday, weight and points must be posted by Sunday.

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RESULTS!!

So Ladies here it is the end of the challenge!!  This 12 weeks has flown by! IT has been great fun and the  ‘Diet 101 – Intermediate’ is coming soon so watch this space!!

This has been a great challenge, and a very educational one too, I did not realise how hard some of the challenges would be. I still stick rigidly to the salt and fibre that’s for sure.

We all made a fantastic effort and we all lost tons of weight!!! Between us we lost 120.5 pounds! I dare you all to try and pick that up at the gym the next time that you are there.  We are ALL winners in this challenge and I was reluctant to announce winners and losers because that makes the people who didn’t win think that they did not gain something. No one on this challenge has anything to defeatist about what they have achieved, even if you lost a pound it is a pound lost and we are all the better for being more conscious about our weight and we all stuck to something and stuck with it too!! 12 weeks is a long time to stay dedicated to a project so EVERYONE is a winner.

However……………….There were a few who do need a mention!

In third place we have JDS17! She scored an amazing 565 points and lost an incredible 15lb!! way to go JDS!

In Second place we have Christalrae, this is an amazing achievement considering that she was a late starter to the challenge. She scored in with 576 points and an amazing 9lb lost! This is a great weight loss considering its harder when you have less to lose! Well done Christal!

And in first place, we have the clear winner of this challenge, she is dedication personified its Social work Sarah! She has consistently won the challenges and stayed focused. She managed an AMAZING 661 points and lost an astounding 38lb!! That’s a small child she has managed to shift!  Sarah we take our hats off to you!

Wow I am completely overwhelmed by the response!! I have 2 sheets full of people now!!!

I cannot wait to start!!!

Is there room for one more?

 

I am 5 ft 6 inches - currently 167, goal is 134 - losing weight for my wedding in Jan '09.

 

I'd like to join as well....please.

I'm 5'4" -- currently 147, goal is 131 by July.  I, too, am vegan. 

Just to give everyone fair warning...I'm going to RAWK the fiber count.  :-)  The water, a little more difficult.

 I'll private email for the pdf.

Great to have you on board Tardolf, I am going to make you our 20th and final member to to the team :)

Sweet!! cannot wait to start next friday. I so didnt think that we would get this overwhelming response so fast!!!

So with that being said if anyone wants to earn bonus points between now and Friday here is a little mini challenge to get you started.

For every recipe idea containing more than five grams of fibre and less than 300 calories you posts between now and Friday you will be awarded 5 bonus points for a maximum of 25 points. these points will be added to your week 1 & 2 total.

Good Luck :)

Count me in!

Kashi Cinnamon (Whole Wheat) Harvest Cereal (1 cup) = 190 cal, 1 fat, 44 carbs, 5 FIBER, 9 sugar, 4 protein, 170mg Potassium, and NO sodium! (Very yummy and quite filling!)

 I eat it dry as a crunchy/sweet snack in the afternoons.

 

Peanut butter sandwhich :
2 slices Nature's Own Light Honey Wheat (80 cal, 1 fat, 200mg sodium, 19 carbs, 5 FIBER, 1 sugar, 5 protein)
2 Tbsp Simply Jiff Peanut butter (190 cal, 16 fat, 65 mg sodium, 6 carbs, 2 FIBEr, 2 sugar, 8 protein)
TOTAL = 270 cal, 17 fat, 265 mg sodium, 25 carbs, 7 FIBER, 3 sugar, 14 protein

I eat this as 1 "mini" lunch meals with a large glass of water.  (Good Fiber and Protein for <300 cals and I use it to boost my fat content because I have trouble getting 30% of my cals in fat!)

*** Also, please send me a copy of the points tracker. Thanks!

RECIPE CHALLENGE:

Roasted Chipeas (tastes like corn nuts)

1 can chickpeas (garbonzo beans), drained

Seasoning of choice (i like cajun seasoning, curry powder, garlic powder, etc., stay away from salt though)

Preheat oven to 400 degrees.  Lightly spray cookie sheet with oil (I prefer canola).  Spread out chipeas.  Roast in oven for 20 minutes, turning chickpeas periodically.  Shut off oven and leave in oven a little longer.  You want the chickpeas to be crunchy and lightly browned. 

Nutritional info:

Serving size 1/2 c., Calories: 143, Fat 1.35 g., Cholesterol 0, total carbs 27.25g, dietary fiber 5.3g, protein 6g

Wow Tardolf thats amazing!! What a great idea! and you too suzie!

Also Suzie I sent you an email a couple of days ago, with the whole challenge, and the points tracker can be found at the very last page. I just sent it to you again so let me know if you dont get it.

Hey guys, just to let you know:

This is alldolledup

I got a name change to jennisonamission

<3 

Successfully changed screen name from Tardolf.  Thanks!

    You two are killing me here LOL im getting all confused with the sheets hehehehe

But good jobs!

Keep those recipes comming :)

Fiber recipe #1: Brown rice and beans

4 tbsp Brown rice
3/4 cup water
7 oz stewed tomatoes
1/3 cup chopped celery
1/3 cup chopped onions
1/2 cup chopped green pepper
7 oz red kidney beans
Pinch of garlic powder
2 tsp hot sauce

Cook rice in water until water is absorbed. In skillet cook chopped celery, onion, and green peppers slowly over low heat about 10 minutes. Add drained canned beans, stewed tomatoes and seasoning. Bring to a boil, and then simmer uncovered about 10 minutes. Add cooked rice and mix.


Serves 4; 230 calories & 9g fiber per serving.

Fiber recipe #2: Italian vegetable rice soup

1 quart vegetable broth
2 cups vegetable broth
2 carrots
1 zucchini
1 pound Great Northern beans
1-1/2 cups rice
1 teaspoon Italian herb seasoning

Bring broth and carrots to a boil in a saucepan over high heat. Stir in next 4 ingredients. Cook about 5 minutes, until vegetables are just tender.
Serves 10; 250 calories per serving; 10g fiber.

Fiber recipe #3: Southwestern Salad

2 cups cooked brown rice
1 can black beans, drained and rinsed
2 cups frozen corn kernels
1 red bell pepper, chopped
1 small onion, chopped
1/4 cup light vinegar
1/4 cup chopped cilantro leaves
1 minced jalapeno pepper, or cayenne to taste
1 teaspoon chili powder

Combine all ingredients, mixing gently.

Serves 6; 240 calories; 13g fiber.

Fiber recipe #4:Hummus

1 can chick peas, drained
1 small onion, chopped
1 clove garlic, minced
1/2 cup canned tomato sauce
Juice of one lemon
1 teaspoon ground cumin
1/2 teaspoon ground caraway (or grind whole seeds in blender)
Pinch cayenne, or to taste
2 tablespoons fresh cilantro, chopped
Freshly ground pepper to taste

Puree all ingredients in a blender.


Serves 6; 110 calories; 6g fiber.

Fiber recipe #5: Oatmeal and fruit bars.

3 cups quick-cooking oats
1 teaspoon cinnamon
1/4 teaspoon cloves
3/4 cup chopped dates
3/4 cup dried apricots, chopped
1 cup apple butter
1 tablespoon sugar

Mix the oat, cinnamon, and cloves in a large bowl. Add dates and apricots, stir in apple butter. Mix until ingredients are well blended and oats are moistened with apple butter.

Spread mixture in 8 x 13-inch non-stick pan. Pat it down to make an even bottom layer. Sprinkle sugar over surface. Bake for 20 minutes. Immediately cut into 2-inch squares, do not remove from pan. Allow to cool, go over cuts with knife again, and serve.

Serves 12; Calories 185 per serving; 10g fiber.

+25 points before the challenge begins=]

I love La Tortilla Factory Whole Wheat Low-Carb Tortillas – they make an instant fiber-rich meal with 50 cal each, 5 grams of protein, and (count 'em) 8 whole grams of fiber! I’ve made a dozen varieties of meals with them, substituting different vegetables and proteins.  Here are a couple of suggestions, tweak as desired: 

Mini challenge recipe #1  

Pacific smoked salmon wrap w/side of grilled portabellas

Makes a big plate of food for 300 cal, 11.8 g fiber! 

1 La Tortilla Factory Whole Wheat Low-Carb Tortilla

2 oz. Alaska smoked salmon

2 tbsp whipped cream cheese

3-4 thin slices tomato

1 thin slice raw onion

2 large portabella mushrooms

1 tsp extra virgin olive oil, salt & pepper to taste 

Spread cream cheese on tortilla.  Place smoked salmon, tomato, and onion in the middle lengthwise.  Roll up tortilla (the cream cheese will help it stick together nicely).   

Lightly drizzle olive oil on both sides of portabellas; add salt and pepper to taste.  Grill on nonstick pan for a few minutes on each side until heated through and juicy.   

Mini challenge recipe #2  

Eggy-veggie smash-up on open-faced tortilla

Seriously filling pile of food for 273 cal, 10.5 g fiber! 

1 La Tortilla Factory Whole Wheat Low-Carb Tortilla

2 large whole eggs

1 thick slice onion, diced

½ medium zucchini w/skin, julienned

½ green bell pepper, chopped

½ small tomato, diced

1 tbsp extra virgin olive oil, salt & pepper & hot sauce to taste 

Lightly toast both sides of tortilla on ungreased pan.  Remove from pan, then saute onion, zucchini, and bell pepper in olive oil.  Whisk eggs with splash of water, salt, and pepper and pour over vegetables.  Scramble together, don't overcook, no need to make it pretty.  Pile hot smash-up over open tortilla, sprinkle cold diced tomato on top for contrast, and serve immediately with hot sauce. 

    Wow those recipes are amazing!! I definately like the oatmeal bar one!! I am going to give that a go this week!!

Awesome work ladies, I am stoked about starting the challenge, I was a complete label freak in the grocery store this weekend LOL!

I'm a label freak all the time!
Haha, welcome to the club=]