Welcome to our weighin and checkin for February 2009!

All who follow the SBD are welcome to join us.

I am going to put the food lists and meal plan charts for phase I and phase II at the beginning of these threads for easy access. Please print them all up and use as reference as you learn to eat this way.

I know that for me, I was very confused and kinda winging it until I found all this info on their web site...so I bring it to you to use also. The meal plan charts, when followed, are THE TOOL, that taught me how to eat this way.

Name.............1/26..........2/3..........2/10..........2/17..........2/24
_____________________________________________________________
charran..........207.2
BmarieB..........157.4
donnaliz67......239(tom)
Freebird1........240
icemanjs4........248.5
jmr410............191.3
Judy...............154...........152.4
kirbybunny.......254.4
Linda H...........165
mrslynch.........181.6
Quasimodo.......156
Renee.............138.4
Serene............180.0
sissy...............184
skippie.............216.5
Skyliz..............121.4
tammay...........146
Wnabthin.........210.4

SBD Phase I food list
BEEF Lean* cuts, such as:
Bottom Round
Eye of Round
Flank Steak
Ground beef:
# Extra Lean (96/4) -- Deleted
# Lean (92/8 ) -- Deleted
# Sirloin (90/10) -- Deleted
Extra lean -- Added
Lean Sirloin -- Added
London Broil
Pastrami, lean
Sirloin Steak
T-bone
Tenderloin (filet mignon) (common name for tenderloin steaks)
Top Loin
Top Round

* Lean meat has, per 100 gram portion, 10 grams or less of total fat and 4.5 grams or less of saturated fat.

POULTRY (SKINLESS)

Cornish hen
Ground breast of chicken
Ground breast of turkey
Low-fat turkey sausage (3-6 grams of fat per 60 gram serving) Removed limit/recommendation: can be eaten as an occasional treat (approximately once/week)
Turkey bacon Removed limit/recommendation: (2 slices per day)
Turkey and chicken breast

SEAFOOD

All types of fish and shellfish Added: (limit those high in mecury and other contaminants such as swordfish, tilefish, shark and albacore/white tuna-use light tuna instead.)
Water-packed tuna and other canned fish
Salmon roe
Sashimi

PORK

Boiled ham
Canadian bacon
Loin Added specifcs of chop or roast
Tenderloin

VEAL

Chop
Cutlet, leg
Top round

LAMB (Remove all visible fat)

Center Cut
Chop
Loin

GAME MEATS (Added new section)
Buffalo
Elk
Ostrich
Venison

LUNCHMEAT

Fat-free or low-fat only
Boiled ham
Deli sliced turkey breast
Steamship roast beef
Smoked ham

MEAT SUBSTITUTES (SOY BASED)

Unless otherwise stated, look for products that have 6 grams of fat or less per 2-3 ounce serving
Bacon - Limit to 2 slices per day - Deleted
Burger - Deleted
Chicken, unbreaded - Deleted
Hot Dogs - Deleted
Soy Bacon - Added
Soy Burger - Added
Soy Chicken unbreaded - Added
Soy hot dogs - Added
Sausage Patties and Links Limit removed: Limit 1 patty or 2 links per day
Seiten
Soy Crumbles - 1/4 cup (2 oz) suggested serving
Soy Nuts - 1/4 cup for a protein snack is suggested serving - Deleted (But note that 1/4 cup roasted edamame is added to the nut category)
Tempeh 1/4 cup suggested serving
Tofu All varieties, 1/2 cup suggested serving
Yuba (Bean Curd or Sheet)

CHEESE (FAT-FREE OR LOW-FAT)

Look for varieties that have 6 grams of fat or less/ounce
American
Cheddar
Cottage cheese, 1-2% or fat-free
Cream cheese substitute, dairy-free - Deleted
Feta
Mozzarella
Parmesan
Part-skim Ricotta
Part-skim String
Provolone
Swiss

EGGS

The use of whole eggs is not limited unless otherwise directed by your doctor. Use egg whites and egg substitute as desired.

MILK/DAIRY

(2 cups allowed daily, including yogurt)
Low-fat milk (fat-free and 1%)
Fat-free 1/2 & 1/2 (less than 2 tablespoons)
Low-fat plain, vanilla, or sucralose-containing soy milk (4 grams of fat or less per 8 ounce serving). Be sure the product does not contain high fructose corn syrup
1% or fat-free buttermilk
Fat-free plain yogurt
Greek Yogurt nonfat - Added


BEANS/LEGUMES

(Start with 1/3 - 1/2 cup serving)
Adzuki Beans
Black Beans
Black-eyed peas
Broad Beans
Butter Beans
Cannellini Beans
Chickpeas or Garbanzo
Edamame
Great Northern Beans
Italian Beans
Kidney Beans
Lentils
Lima Beans
Mung Beans
Navy Beans
Pigeon Peas
Pinto Beans
Refried beans fat free canned - Added
Soy Beans (also known as edamame)
Split Peas
White Beans


VEGETABLES

(May use fresh, frozen or canned without added sugar)
Artichokes
Artichoke hearts - Added
Arugula
Asparagus
Broccoli
Broccoli rabe - Added
Broccoli sprouts - Added
Bok Choy
Brussels Sprouts
Cabbage
Capers
Cauliflower
Celery
Chayote
Chicory - Deleted
Collard Greens
Cucumbers
Daikon radish - Added
Eggplant
Endive
Escarole - Added
Fennel
Fiddlehead ferns - Added
Garlic
Grape leaves - Added
Green Beans
Hearts of palm
Jicama
Kale
Kohlrabi - Added
Leeks
Lettuce (All varieties)
Mushrooms (All varieties)
Mustard Greens
Nopales - Deleted
Okra
Onions
Parsley
Pepperoncini - Added
Peppers (All varieties)
Pickles - Dill or artificially sweetened
Pimientos - Added
Radicchio
Radishes (All varieties)
Rhubarb
Sauerkraut
Scallions
Sea Vegetables (seaweed, nori)
Shallots - Added
Snap Peas
Snow peas
Spinach
Sprouts
Squash, Spaghetti
Squash, Summer
# Yellow
# Zucchini
Swiss Chard
Tomato
Tomato Juice
Turnip Greens
Vegetable Juice Cocktail
Water Chestnuts
Watercress
Wax Beans
Zucchini


NUTS AND SEEDS

(Limit to one serving per day as specified. Dry roasted recommended.)
Almonds - 15
Brazil Nuts - 4
Cashews - 15
Edamame, dry roasted - 1/4 cup - Added
Filberts -25 - Added
Flax Seed - 3 TBS (1 oz)
Hazelnuts -25 - Added
Macadamia - 8
Peanut Butter, Natural, and other nut butters - 2 TBS
Peanuts, 20 small (May use dry roasted or boiled)
Pecans - 15
Pine Nuts (Pignolia) - 1 ounce
Pistachios - 30
Pumpkin Seeds - 3 TBS (1 oz)
Sesame Seeds - 3 TBS (1 oz)
Soy Nuts - 1/4 cup
Sunflower Seeds - 3 TBS (1 oz)
Walnuts - 15


FATS/OILS

The following monounsaturated oils are recommended to be consumed daily:
Oil, canola
Oil, olive
Other Oil Choices that may be chosen (Polyunsaturated or a blend of Monounsaturated):
Corn
Enova - Deleted
Flax
Grapeseed
Peanut
Safflower
Sesame
Soybean
Sunflower
Other Fat Choices:
Avocado - 1/3 whole = 1 TBS oil
Guacamole - 1/2 cup = 1 TBS oil
Margarine - Chose those that do not contain Trans Fatty Acids such as Fleishmann's Premium Olive Oil or Smart Balance
Mayonnaise - Regular - 1 TBS
Mayonnaise - Low Fat - 2 TBS (avoid varieties made with high fructose corn syrup)
Olives (Green or Ripe) 15 = 1/2 TBS oil
Salad Dressing - 2 TBS. Use those that contain 3 grams of sugar or less per 2 TBS. Best choices contain canola or olive oil. Low carb salad dressings may also be used if they meet these guidelines.


SEASONINGS AND CONDIMENTS

All spices that contain no added sugar
Broth
Coconut Milk -Light - Added
Espresso powder
Extracts (almond, vanilla, or others)
Horseradish sauce
I Can't Believe It's Not Butter! Spray - Deleted
Lemon Juice
Lime Juice
Pepper (black, cayenne, red, white)
Salsa (check labels for added sugar)
Use the following toppings and sauces sparingly (check labels for added sugar and MSG)
Cream Cheese, fat-free or light - 2 TBS
Hot Sauce
Low carb condiments, as long as they meet South Beach guidelines (have no added fat and are sugar-free/contain no added sugar)
Miso - 1/2 TBS
Shoyu - 1/2 TBS
Sour Cream, light and reduced-fat - 2 TBS
Soy Sauce - 1/2 TBS
Steak Sauce - 1/2 TBS
Tamari
Worcestershire Sauce - 1 TBS
Whipped Topping, Light or Fat-Free - 2 TBS

SWEET TREATS (Limit to 75 - 100 calories per day)

Sweet treats are items that contain sugar alcohols, such as:
Candies, hard, sugar-free
Chocolate powder, no-added-sugar
Cocoa powder, baking type
Chocolate syrup sugar free - Added
Fudgsicles, no sugar added
Gelatin, sugar-free
Gum, sugar-free
James and jellies, sugar-free
Popsicles, sugar-free
Syrups, sugar-free
Some Sugar Free Products may be made with sugar alcohols (isomalt, lactitol, mannitol, sorbitol or xylitol) and are permitted on the SBD. They may have associated side effects of GI distress (abdominal pain, diarrhea & gas) if consumed in excessive amounts.


SUGAR SUBSTITUTES

Acesulfame K
Fructose (needs to be counted as Sweet Treats, Caloric Limit)
Nutrasweet (Equal)
Saccharin (Sweet & Low)
Sucralose (Splenda)


BEVERAGES

Decaf Coffee and Tea
Diet, decaffeinated, sugar-free sodas and drinks
Herbal teas (peppermint, chamomile, etc.)
Milk (1% or fat-free) and soymilk (low-fat plain). See MILK/DAIRY.
Sugar-free powdered drink mixes
Vegetable Juice
Tomato Juice - Added
Deleted: Note: caffeinated coffee or diet sodas with caffeine added are allowed, but limited to 1 - 2 servings per day

Phase 1 Foods to Avoid


BEEF
Brisket
Jerky, unless homemade without sugar
Liver
Prime rib
Rib steak
Skirt steak


POULTRY
Chicken, wings and legs
Duck
Goose
Turkey, dark meat (including wings and thighs)


PORK
Bacon
Honey-baked ham
Pork rinds


VEAL
Breast


DAIRY
Ice cream
Milk, 2% or whole
Soymilk, whole
Yogurt, cup-style and frozen


CHEESE
Full-fat

FRUIT
Avoid all fruits and fruit juices on Phase 1.




VEGETABLES
Beets
Carrots
Corn
Green peas
Potatoes, sweet
Potatoes, white
Pumpkin
Squash, winter
Turnips (root)
Yams


STARCHES AND CARBS
Avoid all starchy food in Phase 1, including:

Bread, all types
Cereal, all types
Croutons, all types
Matzo
Oatmeal
Pasta, all types
Pastries and baked goods, all types
Rice, all types


CONDIMENTS
Cocktail sauce
Ketchup


BEVERAGES
Alcohol of any kind, including beer and wine
Fruit juice, all types
Milk, full-fat and 2%
Powdered drink mixes containing sugar
Soda and other drinks containing sugar
Soymilk with more than 4 g fat per 8 oz. serving

SBD Meal Plan Chart
How To Adapt Your Meal Plan- Phase I

The South Beach Diet? is designed so that you can easily swap meals and ingredients. If you don't like eggs for breakfast, have low-fat cottage cheese or lean meat instead. Not a fish lover? Then choose lean beef or poultry. In Phase 1 of the diet, you can eat as many proteins and vegetables as you like, plus fats like olive oil. Fruit and starches aren't allowed until Phase 2. Here's a look at some general eating guidelines. For specific food choices, check out the Phase 1 Foods to Enjoy & Avoid list.

BREAKFAST
Protein: Quantity is not limited. Start with a 2 oz. portion, eat slowly, go back for seconds if still hungry.

Vegetables: Minimum 1/2 cup or 6-8 oz. tomato or vegetable juice.

Fruit: None

Starch: None

Milk/Dairy: 2 cups allowed daily (including yogurt)

Fat: 1 tsp mayonnaise, trans-free margarine, or oil (optional)



SNACK
Snacks are required. Choose a protein, vegetable, fat-free plain yogurt, or nuts/seeds. A snack that combines protein (1 oz.) and vegetables is encouraged.

LUNCH
Protein: Quantity is not limited. Start with a 3 oz. portion, eat slowly, go back for seconds if still hungry.

Vegetables: Minimum 2 cups.
We encourage you to include a serving of beans (1/3-1/2 cup) as part of your vegetables.


Fruit: None

Starch: None

Milk/Dairy: 2 cups allowed daily (including yogurt)

Fat: 1 Tbsp mayonnaise, trans-free margarine or oil, or 2 Tbsp salad dressing



SNACK
Snacks are required. Choose a protein, vegetable, fat-free plain yogurt, or nuts/seeds. A snack that combines protein (1 oz.) and vegetables is encouraged.

DINNER
Protein: Quantity is not limited. Start with a 3 oz. portion, eat slowly, go back for seconds if still hungry.

Vegetables:Minimum 2 cups.
We encourage you to include a serving of beans (1/3-1/2 cup) as part of your vegetables.

Fruit: None

Starch: None

Milk/Dairy: 2 cups allowed daily (including yogurt)

Fat: 1 Tbsp mayonnaise, trans-free margarine or oil, or 2 Tbsp salad dressing



DESSERT / EVENING SNACK
Desserts are optional. Enjoy some of your Sweet Treat allowance, a dessert, or any of the snack choices.

SWEET TREATS
Sweet Treats are products that contain sugar alcohols. You can enjoy them throughout the day to satisfy your sweet tooth ? just limit yourself to roughly 75 calories worth per day to avoid any GI distress.
See a list of Sweet Treat options here

BEVERAGES
Diet, decaffeinated, sugar-free drinks are not limited. You can enjoy caffeinated coffee or diet sodas with caffeine added, but limit to 1 - 2 servings per day.

Phase II food lists
Foods you can reintroduce
to your diet

BEEF
All hot dogs (beef, pork, poultry, soy) can be enjoyed occasionally (once a week) if they are at least 97% fat free (3-6 g of fat per serving)


FRUIT (Start with one daily serving, gradually increase to 3 total servings daily)
Apples - 1 small or 5 dried rings
Apricots - 4 fresh or 7 dried
Banana—1 medium (4 oz.)
Berries, all - 3/4 cup
Cactus Pear Fruit (Prickly Pear)—1
Cantaloupe - 1/4, or 1 cup diced
Cherries - 12
Grapefruit - 1/2
Grapes - 15
Kiwifruit - 1
Mangoes - 1/2 medium (4 oz.)
Oranges - 1 medium
Papaya - 1 small (4 oz.)
Peaches - 1 medium
Pears - 1 medium
Plums - 2
Prunes - 4
Tangerines - 2


MILK/DAIRY
(2-3 cups allowed daily, including yogurt)
Yogurt

4 oz. per day (artificially sweetened low-fat or nonfat flavored yogurt; avoid varieties that contain high-fructose corn syrup)



WHOLE GRAINS AND STARCHY VEGETABLES
Start with one serving daily, gradually increasing to up to three or four servings daily. Unless otherwise stated, choose wholegrain products that have 3 g or more of fiber per serving.

Bagels, small, whole grain - 1/2 (1 oz.)
Barley - 1/2 cup cooked
Bread - 1 slice (1 oz.)

homemade breads made
with whole grains
(buckwheat, whole wheat,
spelt, whole oats, bran, rye)
multigrain
oat and bran
rye
sprouted grain
whole wheat

Buckwheat - 1/2 cup cooked
Calabaza - 3/4 cup

(considered a starchy vegetable; count as a starch/grain serving)

Cassava - 1/4 cup

(considered a starchy vegetable; count as a starch/grain serving)

Cereal

Hot - (choose whole-grain and slow-cooking varieties, not instant)
Cereal Cold - (choose low-sugar with 5 g or more of fiber per serving)
Couscous, whole-wheat or Israeli - 1/2 cup cooked
Crackers, whole grain with 3 grams of fiber or more per ounce and no trans fats
English muffins, whole grain - 1/2, or 1 oz.
(most contain 2.5 grams of fiber per half a muffin—varieties varieties with 3 grams of fiber are the best choice.)

Farro - 1/2 cup cooked

Green Peas - 1/2 cup

(considered a starchy vegetable; count as a starch/grain serving)

Muffins, bran - 1 small, homemade

sugar-free (no raisins)

Pasta

Whole wheat - 1/2 cup cooked (3 grams of fiber or more per 1/2 cup)
Soy - 1/2 cup cooked (3 grams of fiber or more per 1/2 cup)
Pita - 1/2, or 1 oz.

stone-ground
whole wheat
(most contain 2.5 grams of fiber—varieties with 3 grams of fiber are the best choice.)
Popcorn, 3 cups popped

Air popped
Microwave, plain, no trans fats
Cooked stove-top with canola oil

Potato, sweet, 1 small

(considered a starchy vegetable; count as a starch/grain serving)

Pumpkin - 3/4 cup

(considered a starchy vegetable; count as a starch/grain serving)

Quinoa, 1/2 cup cooked
Rice - 1/2 cup cooked

basmati
brown, regular, converted, or parboiled
wild

Rice noodles - 1/2 cup cooked
Soba noodles - 3/4 cup cooked
Taro - 1/3 cup

(considered a starchy vegetable; count as a starch/grain serving)

Tortillas, 100% whole grain, 3 grams of fiber or more per ounce, no trans fats - 1 small
Winter squash - 3/4 cup

(considered a starchy vegetable; count as a starch/grain serving)

Yams, 1 small

(considered a starchy vegetable; count as a starch/grain serving)



VEGETABLES
Carrots —1/2 cup
Peas, green —1/2 cup


OCCASIONAL TREATS
Chocolate (limited)

bittersweet dark
semisweet dark



SWEET TREATS
Pudding, fat-free and sugar-free (1 serving per day)


BEVERAGES
Wine (1 - 2 glasses daily with or after meals)

Foods to avoid or eat rarely

STARCHES AND BREADS
Bagel, refined wheat
Bread

refined wheat
white

Cookies
Cornflakes
Matzo (exception: whole wheat varieties, which are allowed)
Pasta, white flour
Potatoes

baked, white
instant

Rice cakes
Rice

white
jasmine
sticky

Rolls, dinner


VEGETABLES
Beets
Corn
Potatoes, white


FRUIT
Canned fruit, in heavy syrup
Fruit juice
Pineapple
Raisins
Watermelon


MISCELLANEOUS
Honey
Ice cream
Jam

SBD Phase II Meal Plan Chart

How to adapt your meal plan - Phase 2

In Phase 2, you'll gradually begin to reintroduce healthy carbohydrates into your diet. Here's how to do it: Week one and two: Add in two good carb choices daily. We suggest you reintroduce fruit at lunch, dinner, or as a snack, but it's not the best choice first thing in the morning at breakfast. We recommend a high-fiber cereal for breakfast. Week three and four: move to four good carbs choices daily: 1-2 fruits and 1-2 starches. Read more advice on reintroducing carbs here. Want specific food choices? You can now eat anything from the Phase 1 Foods to Enjoy list as well as items from the Phase 2 Foods to Reintroduce list.

BREAKFAST
Protein: Quantity is not limited. Start with a 2 oz. portion, eat slowly, go back for seconds if still hungry.
vegetables:Minimum 1/2 cup or 6-8 oz. tomato or vegetable juice.
fruit: 1 fruit serving allowed daily (with this meal or other). Gradually increase to 3 total servings for the day.
starch:1 starch serving allowed daily (with this meal or other). Gradually increase to 2 or 3 total servings for the day.
Milk/Dairy:2-3 cups allowed daily (including yogurt)
Fat: 1 tsp mayonnaise, trans-free margarine, or oil (optional)


LUNCH
Protein: Quantity is not limited. Start with a 3 oz. portion, eat slowly, go back for seconds if still hungry.
vegetables: Minimum 2 cups.
We encourage you to include a serving of beans (1/3-1/2 cup) as part of your vegetables.

fruit:1 fruit serving allowed daily (with this meal or other). Gradually increase to 3 total servings for the day.
starch:1 starch serving allowed daily (with this meal or other). Gradually increase to 2 or 3 total servings for the day.
milk/dairy: 2-3 cups allowed daily (including yogurt)
Fat: 1 Tbsp mayonnaise, trans-free margarine or oil, or 2 Tbsp salad dressing


DINNER
Protein: Quantity is not limited. Start with a 3 oz. portion, eat slowly, go back for seconds if still hungry.
vegetables: Minimum 2 cups.
We encourage you to include a serving of beans (1/3-1/2 cup) as part of your vegetables.

fruit: 1 fruit serving allowed daily (with this meal or other). Gradually increase to 3 total servings for the day.
starch: 1 starch serving allowed daily (with this meal or other). Gradually increase to 2 or 3 total servings for the day.
milk/dairy: 2-3 cups allowed daily (including yogurt)
Fat: 1 Tbsp mayonnaise, trans-free margarine or oil, or 2 Tbsp salad dressing


SNACKS AND DESSERT
Snacks and dessert are optional. Choose a protein, vegetable, fat-free plain yogurt, artificially sweetened non-fat flavored yogurt, nuts/seeds, or some of your Sweet Treat allowance. A snack that combines protein (1 oz.) and vegetables is encouraged.

SWEET TREATS
Sweet Treats are products that contain sugar alcohols. You can enjoy them throughout the day to satisfy your sweet tooth ? just limit yourself to roughly 75 calories worth per day to avoid any GI distress.
See a list of Sweet Treat options here

BEVERAGES
Diet, decaffeinated, sugar-free drinks are not limited. You can enjoy caffeinated coffee or diet sodas with caffeine added, but limit to 1 - 2 servings per day.

I gave each phase its own post. You can now click on the post number and see just that one post for easier printing.

It can be very confusing at first so don't be afraid to ask questions. Phase II can be even more confusing so keep at it and ask away!!

From today's SBD Daily Dish:

OK, enough. I had a rough week (or two? I don't even know - I lost track of time). I was just in a bad place emotionally and rebelled against my "diet" big-time. I won't go into details here (maybe later in my journal I'll hash it all out for my own future reference), but suffice it to say that I went back to a lot of old bad habits. I messed up big-time, but now it's time to straighten myself out and undo the damage.

Starting today I'm back in Phase 1.


Name.............1/26..........2/3..........2/10..........2/17..........2/24
_____________________________________________________________
charran..........207.2
BmarieB..........157.4
donnaliz67......239(tom)......241
Freebird1........240
icemanjs4........248.5
jmr410............191.3
Judy...............154...........152.4
kirbybunny.......254.4
Linda H...........165
mrslynch.........181.6
Quasimodo.......156
Renee.............138.4
Serene............180.0
sissy...............184
skippie.............216.5
Skyliz..............121.4
tammay...........146
Wnabthin.........210.4

Name.............1/26..........2/3..........2/10..........2/17..........2/24
_____________________________________________________________
charran..........207.2.........206.4
BmarieB..........157.4
donnaliz67......239(tom)......241
Freebird1........240
icemanjs4........248.5
jmr410............191.3
Judy...............154...........152.4
kirbybunny.......254.4
Linda H...........165
mrslynch.........181.6
Quasimodo.......156
Renee.............138.4
Serene............180.0
sissy...............184
skippie.............216.5
Skyliz..............121.4
tammay...........146
Wnabthin.........210.4

Name.............1/26..........2/3..........2/10..........2/17..........2/24
_____________________________________________________________
charran..........207.2.........206.4
BmarieB..........157.4
donnaliz67......239(tom)......241
Freebird1........240
icemanjs4........248.5
jmr410............191.3
Judy...............154...........152.4
kirbybunny.......254.4
Linda H...........165
mrslynch.........181.6
Quasimodo.......156
Renee.............138.4
Serene............180.0.........181.4
sissy...............184
skippie.............216.5
Skyliz..............121.4
tammay...........146
Wnabthin.........210.4

Went back to Phase 1 last sunday and pleased with week one results!

Name.............1/26..........2/3..........2/10..........2/17..........2/24
_____________________________________________________________
charran..........207.2.........206.4
BmarieB..........157.4
donnaliz67......239(tom)......241
Freebird1........240
icemanjs4........248.5
jmr410............191.3
Judy...............154...........152.4
kirbybunny.......254.4
Linda H...........165
med234...........187............182
mrslynch.........181.6
Quasimodo.......156
Renee.............138.4
Serene............180.0
sissy...............184
skippie.............216.5
Skyliz..............121.4
tammay...........146
Wnabthin.........210.4

Welcome Back med!!

Good for you Donnaliz! Its hard to do what you are doing!!
I know exactly the place you went to....good job on getting yourself out of it.

Name.............1/26..........2/3..........2/10..........2/17..........2/24
_____________________________________________________________
charran..........207.2.........206.4
BmarieB..........157.4
donnaliz67......239(tom)......241
Freebird1........240...........239
icemanjs4........248.5
jmr410............191.3
Judy...............154...........152.4
kirbybunny.......254.4
Linda H...........165
med234...........187............182
mrslynch.........181.6
Quasimodo.......156
Renee.............138.4
Serene............180.0
sissy...............184
skippie.............216.5
Skyliz..............121.4
tammay...........146
Wnabthin.........210.4

Name.............1/26..........2/3..........2/10..........2/17..........2/24
_____________________________________________________________
charran..........207.2.........206.4
BmarieB..........157.4
donnaliz67......239(tom)......241
Freebird1........240...........239
icemanjs4........248.5
jmr410............191.3
Judy...............154...........152.4
kirbybunny.......254.4
Linda H...........165
med234...........187............182
mrslynch.........181.6
Quasimodo.......156
Renee.............138.4
Serene............180.0
sissy...............184.............190
skippie.............216.5
Skyliz..............121.4
tammay...........146
Wnabthin.........210.4
Back in after long cruise,doing Phase 1 so here we go again..........

Name.............1/26..........2/3..........2/10..........2/17..........2/24
_____________________________________________________________
charran..........207.2.........206.4
BmarieB..........157.4
donnaliz67......239(tom)......241
Freebird1........240...........239
icemanjs4........248.5
jmr410............191.3
Judy...............154...........152.4
kirbybunny.......254.4
Linda H...........165
med234...........187............182
mrslynch.........181.6
Quasimodo.......156
Renee.............138.4
Serene............180.0
sissy...............184.............190
skippie.............216.5
Skyliz..............121.4
tammay...........146
Wnabthin.........210.4........206.2

--------------------------------------------------------------------------------

Name.............1/26..........2/3..........2/10..........2/17..........2/24
_____________________________________________________________
charran..........207.2.........206.4
BmarieB..........157.4
donnaliz67......239(tom)......241
Freebird1........240...........239
icemanjs4........248.5
jmr410............191.3
Judy...............154...........152.4
kirbybunny.......254.4
Linda H...........165
med234...........187............182
mrslynch.........181.6
Quasimodo.......156
Renee.............138.4
Serene............180.0
sissy...............184.............190
skippie.............216.5
Skyliz..............121.4
tammay...........146
Wnabthin.........210.4........206.2
Niknak.............174.............173

Hello , I'm new to SBD. I weigh one pound less than I did 5 days ago, not sure if it's down to SBD as it is only my third day following the plan. I'm really enjoying this WOE, so I sure hope this works for me.

Welcome niknak I moved your name so you're in alpha order on the list.

I hated to post my wieght but it is what it is right now.
I've had my struggles the past month. Its time to step up and figure out what I want for myself.

Have a great day Everyone.


Name.............1/26..........2/3..........2/10..........2/17..........2/24
_____________________________________________________________
charran..........207.2.........206.4
BmarieB..........157.4
donnaliz67......239(tom)......241
Freebird1........240...........239
icemanjs4........248.5
jmr410............191.3
Judy...............154...........152.4
kirbybunny.......254.4
Linda H...........165
med234...........187............182
mrslynch.........181.6
Niknak.............174.............173
Quasimodo.......156
Renee.............138.4
Serene............180.0
sissy...............184.............190
skippie.............216.5..........220
Skyliz..............121.4
tammay...........146
Wnabthin.........210.4........206.2