Ania Dunn
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I like making my cream of rice sweet. I use stevia or unsweetened syrup, cinnamon, vanilla extract and unsweetened almond milk.
When eating more carbs I also add some fruit like banana or berries.
I make sure this is nice and warm and makes for a delicious treat as well.I’m guessing the only way to make it work is to make a roll yourself, though nori is nowhere on a food exchange list.
I do that myself, but during challenges I make sushi bowls; rice topped with fish of choice, maybe with mayo or little shoyuWhen you’re purchasing a premade one, who knows what’s inside it, i.e. the macros cannot be accounted for.
I feel ya, I’m always craving sushi 😉
The food exchange list makes it easy. Both oats and oat bran are 40g = 25g carbs. So, just weigh out 70g of oatbran instead of the whole oats 😉 (the weight is the same, only difference are the cup measurements bc oats are larger than bran).
Nicole lists it as SC so only look at the food exchange list under SC
Oats:
40 g = 25 g carb, so 70g = approx 45g carbs
Oat Bran:
40g = 25 g carbs, so 70g = approx 45g carbsI suggest buying egg whites so you don’t need to waste the yolks, plus, they’re a good source of LP. Just make sure to get 100% liquid egg white and NOT egg beaters
Hello ladies : ) I have been solidly training for the last 4.5 years, and I felt the same on Day 3. My lower body was very sore from Day 1, so I started the day with the cardio session. I had no choice but to train that day given my schedule, and while it did hurt, the whole time, I was able to complete my workout and actually felt better afterwards.
I like Adam’s all natural peanut butter. The only thing with a lot of natural peanut butters without added sugars, is that you have to mix the butter yourself as it settles on the shelf and the oil floats to the top.
I just throw it in my Ninja blender and have soft, creamy peanut butter in no time.Hi Karen,
This is my 3rd challenge with NW, and even back-to-back, lol.
I have to say that what you’re experiencing sounds typical, in my experience.
I have had those same instances of workouts, and if I find the workout to be suffering, I opt to rest instead and pick it back up the following day. Personally, I don’t want to push through a crappy workout and I find after rest I feel so much better.
I’m not sure if this is your first challenge? Have you been in a caloric deficit before? I wouldn’t be too freaked out by this personally, as it’s undeniable you will have those days. This is an expertly written program and trusting the process will ensure results, you just have to go through those uncomfortable periods to get there. It sucks to feel low-energy, and it sucks to feel weak, and most of all, it sucks to be hungry, but we gotta push through and conquer another day.
Keep your eyes on the prize as they say.
Best of luck from a fellow sister.Hello,
NW mentions measuring all dry cereal, including grits, oatmeal, etc., dry.
I eat grits everyday, always measure dry.
EnjoyI’ve had an amazing week thus far. I came off the SS challenge and was fearful of what an increase of 400+ calories would do. I trusted the process and cannot believe how incredible it has been already. Not only do I get to enjoy more amazing food, I feel full of energy to own my workouts, and it hasn’t changed my aesthetics like I feared it would. Amazing, just like NW mentioned, sometimes the body just needs this change and for me it has been so positive.
Btw, I don’t step on the scale, not unless I do my measurements before/after. Weight is not a good indication of anything and I encourage others to lay off the scale and go by feel, etc.I hope you all continue to have productive and inspired weeks : )
Yes, I absolutely agree that staying off the scale is necessary. It is not a determinant of progress at all. I go by how I feel and look. This Phase and calories will have you feeling strong so you can kill your workouts and, as Naomi mentioned, put on as much lean muscle as possible to come through when shredding.
I understand your fears about the food, it’s a mind-game and trust me when I say, I had the same fears. But, as of yesterday (my Day 1), I embraced the process entirely, and for me that means an extra 400+ calories girl, lol. If you’re not as lean as you like at the end of the challenge, you can always continue to shred more, change calories, etc.
Don’t let your head interfere with the plan.I live in the Pacific, Guam, and am absolutely obsessed with kabucha squash. The ones we get here come from Mexico. If you guys can get your hands on it, it’s SO good. I wash it, cut it up into chunks (leave skin on! and take out the seeds), drizzle with olive oil and Himalayan sea salt. I bake at 400 F until browned (you need to turn it every so often). It has been a staple of my SC for a good year. It’s low in carbs, though tastes as sweet as sweet potato, is very nutritious and healthy, and you can have quite a bit more of it as opposed to other SC. The skin ends up being soft, so not to worry.
My absolute favourite breakfast though is quick oats with my mixed fats of unsweetned coconut flakes, almond flakes, and pumpkin seeds, with added cinnamon. I top it with a small amount of boiled water just to moisten and stir, leave for 2 min, and then I add some unsweetened vanilla almond milk to my liking. I have that at least 1-2 day with my Greek yoghurt with PB chocolate protein powder.
Hi Lorna. I’m a participant myself, but this is my 3rd challenge and I recommend deducting the flax and chia from your daily totals; I believe they are found under fats on the food exchange list. Hood luck
You should complete 3 sets of the superset, before moving onto the next (new) superset. Each superset has 2 exercises, followed by a rest period.
As with any new launch, sometimes there is a kink or two to iron out and Nicole and her team always end up ironing them out. Sometimes it can be a little frustrating, but you can always ask the exercise question on NW Fitness Community and they will be more than happy to assist, there are SO many experienced lifters there.
Please don’t have 9 eggs, lol, egg whites are a lot easier to stomach. I’m guessing you’re referring to 9 egg whites which is LP (Lean Protein) and that gives you a TON of options from the Food Exchange List. You could split the LP in that meal for egg whites, shrimp, yoghurt, chicken, and SO much more. If I were you, I’d have a little bit of this and that, makes it delicious and nutritious.
Hi Karen. I’d love a reply to this as well, in a similar situation, though after SS I’ve gone back to Phase 2 (also Meal Plan 1).
I’m thinking I should just go for it, up it by 400 cal (wow) and enjoy the strength and muscle gains, but of course, I’m somewhat nervous.
Thanks for asking the question. I hope we get more of a solid go ahead with it. I do wholeheartedly want to trust the process and I like that Naomi mentioned Nicole taking us SS’s into consideration with the planning : )
Best of luck to you!
