Goal Round….Shedding Those Last 10 Pounds!
Author: Stacy Bundy

As we begin what we believe to be our last round with excitement and joy, knowing that soon we will be at that “ideal” weight we have been longing for since beginning our hCG journey, frustration is usually not far behind.  Personally, it took me just over 30 days to lose 8 pounds. In the last round we have many ups and downs, not only on the scale, but also mentally and physically. Here are some helpful tips and things to keep in mind when you get to this point in your journey.

Stay on protocol. Remember that these foods are meant to work together and just because one person can eat broccoli or just because you could eat it your last round does not mean your body will react the same. When in doubt always refer back to the Original Protocol  that we know works.

If you get bored, get creative with your recipes. Most importantly, do NOT CHEAT.  It can set you back up for a week and all you are doing is sabotaging your weight loss. Remember, stalls happen more often in this round and last longer. Make sure you count your calories and continue to write down everything you eat and also document your supplements and skin care. This can be even more important during this time when you may have a small gain.  If you need help request help.  We can usually pinpoint a source of a stall.

Tips I found useful:
-Take detox baths http://miracleskinnydrops.com/2010/01/my-results-from-the-detox-bath-on-the-hcg-diet/
-Drink detox tea (I like Yogi brand and Triple Leaf)
-Increase your water intake
-Drink a warm cup of lemon water in the AM
-Increase your intake of green leafy vegetables (spinach is amazing and does great things for losses) raw is best but it’s a lot to eat so try it lightly sauteed if you need to.
-Cali kickers (although I did not do them because I could not handle them, they have helped a lot of people)
-Keep your food as clean and whole as possible. When it comes to broths and canned tomatoes there is no room for error like in previous rounds and your body will not be as forgiving.
-Move, take short walks and be a little more active

You may need to increase your protein toward the end as you may suffer from protein deficiency. Hunger and weakness, even after altering dosage, tend to be the two biggest signals of needing to increase protein when your on your goal round. Sirloin steak and ACV shots were very helpful for me during my last round.

Also remember to be sure to watch your supplements for hidden sugars. You don’t need to be taking anything more then MSM, Biotin and Kelp.  All others are more on an as needed basis.

Body lotions are another big thing to watch. Many people say they continue to use their regular  products and still have losses, but keep in mind that you will never know your true losing potential while still using  lotions. Coconut oil, Corn Huskers and mineral oil are all approved products.  A quick note about coconut oil: some can use it with no issues, while others do better without it.  I personally could not use it in my cooking in P2 but I used it just fine on my skin.

Last but not least, relax. Know that this is not going to be easy and go into it with the mentality that you will be in P2 for a while.  The less you stress and know that it’s all part of the journey, the easier this will be on you mentally and physically.  Support is key, so if you have a problem or questions make sure you ask one of us for help. Let the process work with you, have patience and ENJOY reaching your GOAL!

In Pounds and Inches there is an outline in the last chapter about customization and each person must be evaluated individually when they “don’t fit in the box.”  This is a section we need to discuss more often and take a closer look.  Whether you are injecting at 125 iu, 150, 175 or even 200 iu compared to drops at 60, 75, 80 or even 96 drops, we are all different.  The goal should be that you always feel good on hCG and you should not be hungry except at meal times.  Here are some signs that your dose may need adjusted:

1.  Tired and low energy- sometimes you will experience this week one during the detox phase which is normal and not a red flag, but should it continue, we need to look at vitamins, dosing and your menu.
2.  Continuously hungry-this can mean too much or too little hCG and we will need to look at the whole picture to be able to make suggestions.
3.  Weight loss is slow and muscles are weak- This can be a clear indication that dosing is off.  We are not talking about a normal stall that typically happens sometime between day 14-23 (this is different for everyone but usually falls in this range.)  Outside of these normal stalls, it is often a sign that the dosage needs to be increased.

The recommended dose for most is 60-80 drops per day, meaning 20 drops, three to four times a day or 125-150 iu if injecting rx for injections.  This is where the majority fall.  If you are not experiencing optimal results use the help form and ask.  Stacy and I will review your hcg, dose, menu and supplements and see if there is something that needs changed.

Read the articles below they will all help you:

hCG Deficiency

Tips for Hunger when everything else looks good.

Avoiding Hormone Free

Stalls Happen

Count Your Calories

Remember if you need help one of the best sources is join the Support Group on Facebook.

Use this link or message me or Stacy on Facebook for help with any of the above Help Support Form

If you don’t fit in the box, no worries we will help you get the perfect balance.

Stay Tuned!  Tomorrow I will share some great testimonies that have came in recently and also announce a contest to win the Bundle Pack.

-Shawna Culp

Beef & Cabbage – P2

100 grams of lean beef or buffalo
2 cups green cabbage
4 tsp. LCM Signature Blend Seasoning
1 garlic clove, chopped
2 tsp. MCT oil (or water)

Slice beef or buffalo and sprinkle with half of the seasoning. In a medium skillet, add 1 teaspoon oil and cook meat on low to medium heat for about 3-5 minutes. Add cabbage, remaining oil and seasoning blending well. Cook for about 2 minutes or until cabbage is to desired consistency. I like mine more raw, and like a stir fry with a few sprays of Liquid Aminos. Some are effected by Liquid Aminos due to the salt content, but most do very well with it and it adds a nice stir fry flavor.

Variation: Beef & Cabbage Soup – Add 1-2 cups beef or chicken broth. Cook longer so cabbage is more cooked.

What is a clumper? A clumper is what we call someone who holds on to weight and loses every 2-3 days. This is very common especially in women and we sometimes get frustrated and want to quit or do something that causes the scale to move, which I like to call scale manipulation. This is all part of the process and once you identify how your body loses after week one settle into the pattern and you will be more successful. Make sure you are measuring. Measuring is key, as this is Pounds and Inches!

Dr Simeons discusses the “clumper” and how it works in Pounds and Inches. “We distinguish four types of interruption in the regular daily loss. The first is the one that has already been mentioned in which the weight stays stationary for a day or two, and this occurs, particularly towards the end of a course, in almost every case.”

“After the fourth or fifth day of dieting the daily loss of weight begins to decrease to one pound or somewhat less per day, and there is a smaller urinary output. Men often continue to lose regularly at that rate, but women are more irregular in spite of faultless dieting. There may be no drop at all for two or three days and then a sudden loss which reestablishes the normal average. These fluctuations are entirely due to variations in the retention and elimination of water, which are more marked in women than in men.”

“When these cells are empty and therefore serve no purpose the body breaks down the cellular structure and absorbs it, but breaking up of useless cells, connective tissue, blood vessels, etc., may lag behind the process of fat-extraction. When this happens the body appears to replace some of the extracted fat with water which is retained for this purpose. As water is heavier than fat the scales may show no loss of weight, although sufficient fat has actually been consumed to make up for the deficit in the 500-Calorie diet. When then such tissue is finally broken down, the water is liberated and there is a sudden flood of urine and a marked loss of weight.”

Related Posts:

Stalls Happen

Scale Manipulation

Measure!  It’s Pounds and Inches

Count Your Calories

In this video learn what Carol plans to do for her Thanksgiving Dinner. Sign up for the blog updates at Little Choices Matter and she will be releasing recipes all week for the big day.

If you are loading this Thanksgiving try adding these tips to really help your Fat Stores. Also checkout the Healthy Loading Blog post for tips to get in your healthy fats without adding a lot of sugar that may make you sick especially if you are not on your first round and have not been eating sugars.
It may not be easy to load yourself with really fatty, unhealthy items, so here is a list of healthy items you can load on that are high in fat.

Drizzle Extra Virgin Olive Oil, Sesame Oil, Coconut Oil on everything!
Avocados
Nuts: Walnuts, Macadamia Nuts, Pecans, Pine Nuts. Nut Butters are also good.
Seeds: Sesame, Sunflower, Pumpkin
Olives: Green or black

Recipes for Thanksgiving

Looking for a nice crunchy snack? This is one of my favorites! The first time I made it, I used honey and it was really good, but I personally prefer Agave Nectar. I have also mixed it in with yogurt, tossed in some raisins and sprinkled with oats and milled flaxseeds. Loaded with protein, fiber, Omega 3′s and so much more! A very healthy, delicious and filling snack!

Apple Nut Crunch
1 medium apple
10 – 12 whole, raw almonds
10 – 12 raw walnut pieces
Cinnamon or Apple Pie Spice
1 Tbsps. Raw honey or Raw Agave Nectar

Other mixings (optional)
Greek Yogurt
Flax seeds
Oats
Raisins
Dried banana slices

Core, and peel apple if desired. Slice/chop apple into small bite-size pieces. I love my apple slicer! Put apples in a small bowl. Slightly chop nuts with a nut chopper. Stir in nuts and apple pieces together and then mix in honey or agave nectar. stir well to coat all pieces. Sprinkle with ground cinnamon or apple pie spice. Add any other ingredients you like and enjoy!

Thanksgiving Dinner

Thanksgiving is next Thursday and we wanted to share some great recipes for Phase 2 and  mostly Phase 3 that will help you not gain during the feast.  For those on Phase 2 it will best to prepare your meals ahead of time and if you feel you are going cheat do it with protein not sugar.

Appetizers:

Pumpkin Smoothie

(great to have before company comes or before you begin to spend hours cooking, to fill you up so you are not so tempted)
1 C. Almond Milk
1 scoop vanilla protein powder
1 Tbsp Pumpkin Pie spice (recipe below or purchased)
½ c. cooked pumpkin
½ frozen banana (optional)
1 Tbsp. ground flax seeds
3 -4 drops liquid stevia

Pumpkin Snack

Pumpkin seeds, sunflower seeds, raisins, coconut flakes, and cashews. Use raw/unroasted. Mix and enjoy.

Candied Nuts

3 C. raw nuts
1/4 C. raw honey
1 1/2 Tbsp. butter
1/2 tsp. cinnamon

Topping:
1/2 tsp. cinnamon
1 1/2 tsp sugar substitute (I use Rapadura) Read More

Main Course:

Glazed Ham

1/4 cup Stevia
1 tbsp of cinnamon
1/4 cup agave
3 tablespoons spicy mustard
1 tablespoon apple cider vinegar
salt and pepper to taste
2 tbsp of water
1/4 cup gold rum (such as Bacardi Gold®) P4 Read More

Stuffing/Dressing with Ezekiel Bread

5 cups cubed Ezekiel or other sprouted bread
1 cup chopped onion
2 Tbsp. Coconut oil
3/4 cup chopped celery
2 1/2 tsp. dried sage
1 1/2 tsp. dried rosemary
1/2 tsp. dried thyme
1 Tbsp. Signature Blend Spice
1 apple, chopped (optional)
1/3 cup minced fresh parsley
finely chopped turkey giblets
3/4 cup turkey stock
4 Tbsp. butter, melted

In a large skillet, cook the onions in oil over medium heat, stirring until lightly browned. Add the giblets, celery, sage, rosemary, and thyme; cook, for 2 minutes while stirring occasionally.Spread the bread cubes in a single layer on a large baking sheet. Bake for 5 to 7 minutes at 350, or until lightly toasted. Transfer toasted bread cubes to a large bowl.Pour giblet mixture over bread in bowl. Mix in chopped apples, parsley, and liver. Drizzle with turkey stock and melted butter, and mix lightly. Spoon into turkey to loosely fill.

Asparagus Delight

1 bunch fresh asparagus, trimmed
2/3 cup water
1/4 cup coconut oil or MCT oil
1/2 cup grated Parmesan cheese (for Phase 3 or Phase 4)
10 grape tomatoes, halved Read More

Creamed Cauliflower

1 head cauliflower — cut into florets
3/4 cup water
1 tbsp cornstarch
1/3 cup Whipping Cream
3/4 tsp salt
1/4 tsp white pepper
1/8 tsp garlic powder
1/8 tsp onion powder Read More

Deviled Eggs

one dozen large eggs
1/3 cup mayonnaise or Miracle Whip or ranch dressing
2 tablespoons chopped canned chipotle chilies in adobo sauce
1 tablespoon hot mustard
2 green onions, finely chopped
1 teaspoon fresh lime juice
salt and pepper to taste
cayenne pepper
chopped fresh cilantro Read More

Mashed Pumpkin

3-4 cups Pumpkin, cooked, mashed
1 onion, chopped
2 Tbsp. Extra Virgin Olive Oil
½ cup green pepper, chopped fine
Butter, Sea Salt & Pepper to taste
Fry the onion in oil until translucent or lightly brown.
Add pumpkin and cook until soft.
Mash it with a mixer and top with butter, salt and pepper

Pumpkin Spice

4 tsp. Ground Cinnamon
2 tsp. Ground ginger
1 tsp. allspice
1 tsp. Nutmeg

Deserts:

Pumpkin Pie

Shell:
1 and 1/2 cups almond meal or almond flour
3 tablespoons melted butter
3 Tbsp.s Rapadura (whole cane sugar)
Heat oven to 350 F. mix the ingredients in pie pan and pat into place with your fingertips.
Bake for about 10 minutes until the crust is beginning to brown.

Filling:
½ Cup Rapadura
1.5 teaspoon ground cinnamon
1 teaspoon ground cloves
1 teaspoon ground allspice
1/2 teaspoon ground ginger
1/2 teaspoon of vanilla extract
1/2 teaspoon salt (optional)
4 large eggs
3 cups pumpkin
1/2 cup almond milk
1/2 cup heavy whipping cream
Mix well using a hand blender or mixer. Pour into pie pan.
Bake at 425 for the first 15 minutes,then turn the temperature down to 350 and bake another 45 to 60 minutes
until a clean knife inserted into the center comes out clean.

Phase 3 Cheescakes

We have gathered all these in one post, click the read more for these recipes.

NY Original Cheescake

Fluffy Cheesecake

Vanilla Cheescake

Strawberry Cheescake

Peanut Butter Cheesecake Read More

Baked Apple Pie Phase 2

1 Apple
1 Tbsp. Lemon juice
1-2 tsp. Apple Pie Spice (mixture of cinnamon, nutmeg and allspice)
Stevia to taste Read More

Chocolate Delight Candies

For all the Chocolate Delight Recipe variation click here Read More

Chocolate Bites Delight

Chocolate Delight with Nuts

Chocolate Delight with Vanilla

Chocolate Delight with Peanut Butter P3

Peanut Butter Cups

Mint Cups

Almond Joy

Celery Soup

4-5 stalks celery, chopped, including leaves
2-3 tomatoes, chopped
1/2 cup onions, chopped
2 Tbsp MCT oil
2 – 3 C. vegetable broth

Spices to taste
Braggs Liquid Aminos
Sea Salt & Pepper
Parsley
Cayenne pepper (optional)

Cook onions in a heated fry pan with coconut oil until translucent. Add garlic and cook a few minutes longer, stirring as needed. In a larger pot, cook celery in broth until tender. Add seasonings to taste and simmer on medium heat for 15-20 minutes.

***NOTE*** In this recipe, the tomato is counted as a fruit because technically it is a fruit. MCT oil is a very healthy oil and does not store as fat and therefore a good choice on P2 or P3. Read more on MCT oil here.

We start the hCG diet with a goal of losing weight and being healthier.  One of the fall backs of this protocol is the power of the scale.  When we track everyday our losses and gains we can see an unhealthy obsession with the scale take place.  The best way to overcome this is to know your true reasons for eating healthier and maintaining your weight.  You have to make a list of things are you are grateful for everyday and be focused on the long term health benefits that eating healthy and making smart choices will bring to your life over time.

If you notice that your moods are be influenced by the number on the scale you need to step back and reevaluate why you are in this journey.  You need to refocus on being healthy, living longer and the freedom of weighing less will bring into your life.  Do not be defeated by the day to day numbers on the scale.  With this protocol and every other type of diet there are stalls and fluctuations as your body adjusts to the changes you are making.  While the scale is a tool of measure it cannot be the only tool by which you base your success on.

Weight issues cause an insecurity in us that we can fall back into quickly when the scale is not cooperating with our goals.  This protocol is about Pounds and Inches but it also is about learning to eat healthier, and focusing on how your body responds to different foods groups.

We encourage you to make a goal sheet in your daily tracking and list all the things you are grateful for that you have learned on this journey and focus on these daily.  Stressing over the movement or lack thereof of the scale will only frustrate and defeat you.  Be positive, walk in love and be grateful everyday for all the blessings in your life.  This will take you so much further than letting the scale beat you down and give you a feeling of defeat.

Chicken Stuffed Baked Tomato-January Wasile

Chicken Stuffed Tomato

100 g cooked chicken (ground beef or steak can also be used)
1 lg tomato hollowed out (can slice in half as well)
1 melba toast crushed into crumbs (optional)
1 tsp minced garlic
1 tsp minced onion (powder may be substituted)
cayenne pepper and salt to taste

*To prepare your tomato you must first hollow out and allow it to drain. This is best described as the ‘pumpkin method’ carve around the top and gently cutting into the tomato’s sides with a spoon, scrape out the innards into a small dish and set aside. If this is too difficult or your tomato is very ripe, you can cut it in half and do a similar hollowing out. Sprinkle your tomato with salt and turning upside down on a paper towel, allow it to drain. If you wish you may cut a thin slice from the bottom of the tomato which will allow it to sit ‘up’ in the dish while baking!

*using a bullet, ninja, blender, or similar device, combine chicken, onion, garlic, and 2 tbs of the tomato juice and blend. Carefully pack about half of your chicken mixture into your tomato.

Phase 2 Recipe

Place your stuffed tomato into a baking dish, top with melba toast crumbs, and bake for 20 min at 350, adding about 1/8 c water to the dish to prevent burning.

You can now have fun with the left over chicken salad and tomato ‘juice’. I like to combine the juice with 2/3 c water, (1 tsp milk optional), onion and garlic powder, 5 drops of stevia, blend in bullet, warm and voila… tomato soup! The Chicken salad is a great topping for celery stalks, melba toast (if not used as a topping), served on a bed of lettuce, or to make apple chicken salad! This can be a fancy dish for a dinner party or something simple for yourself… be creative and enjoy!