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Thread: Swabby's School of Suave

  1. #7477
    Senior Member lily6288's Avatar
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    Ok, I just had a SANDWICH for lunch. You heard me right!! Recipe for wraps below. And they are delicious!! I paired mine with 1/2 California Avocado, 1 oz Cabot special reserve extra sharp cheddar cheese, and 2 pieces bacon so my lunch looked like this:

    2 Bacon Cal 60 fat 6 protein 6 carbs 0
    1 oz cheese cal 113 fat 9.28 protein 6.97 carbs 0.36
    1/4 florida avacado cal 122 fat 10 protein 2 carbs 2
    1 coconut wrap cal 123 fat 8.7 pro 2 carbs 2.6
    Lunch total cal 418 fat 33.98 pro 16.97 carbs 4.96

    17 grams protein is ok. I ran out of chicken and will go out in a minute to get more for dinner, but the cheese and bacon added a nice bit of protein to the sandwich. I thought about adding boiled egg, but I don't know how much egg I should really be having every day. I'm afraid 3 might be too many as I have 2 for breakfast. What do you guys think?

    WRAPS:
    1/2 cup coconut flour
    2 TBSP psyllium husk powder
    1/4 tsp Celtic sea salt
    1/4 cup butter OR coconut oil, softened
    1 cup boiling veggie broth OR water (broth adds flavor)
    OPTIONAL FLAVOR ADDITIONS:
    1/4 tsp garlic powder
    1/2 tsp oregano (click HERE for the health benefits!)

    Preheat the oven to 350 degrees F. In a medium sized bowl, stir together the coconut flour, psyllium husks, salt and any spices you desire. Add the butter or coconut oil. Stir continuously as you add the hot broth or water, it will melt the butter or oil. Combine until very smooth.

    Place the dough onto a piece of greased parchment paper (I used THIS coconut oil spray). Using a rolling pin, roll the dough out in a circle shape with even thickness throughout. Place the bottom parchment with the unbaked wraps onto a cookie sheet (I make sure it isn't stuck to the parchment otherwise it is hard to release after baking). Bake at 350 for 20 minutes or until done throughout (this will depend on how thick you rolled the dough). Use for sandwiches! Yum! Makes 6 wraps.

    NUTRITIONAL COMPARISON (per wrap)
    Traditional Wrap = 180 calories, 5g fat, 2g protein, 30 carbs, 3g fiber
    "Healthified" Wrap = 123 calories, 8.7g fat, 2g protein, 9.3 carbs, 6.7g fiber! (2.6 net carbs)

    Round 1 Start 1/1/12, 272.0, 40 Days END 238.0 (-34 lbs total)
    Round 2 Start 3/24/12 post load weight 252.4 , 46 day round
    Week 1 - -1, -3.0, -3.4, -.8, -2.4, -1.2, -.6 (- 12.4)
    Week 2 -.4, -1.2, +.4, +.2, -.4, -1.4, -1.0 (-3.8)
    Week 3 +1.8, -.4, -1.0, -.6, -1.0, -1.6, -.4 (-3.2)
    Week 4 -.8, -.6, -.4 (-1.8)

  2. #7478
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    Quote Originally Posted by Orthorep View Post
    I noticed today my stomach getting a little bigger! WTH?
    I did too and I havent gain weight my stomach is definately sticking out more than it has in a long time...wth is right!

  3. #7479
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    What is HWC??


    Quote Originally Posted by lily6288 View Post
    Sorry guys, I'm learning how to use the quote thing on the side bar. Not doing a good job!!
    Pre LOAD: 172.4
    LDW: 150.8
    TODAYS WEIGHT: 156.0 (+5.2)

    03/19/2012 - last day of P3




  4. #7480
    Senior Member slightly's Avatar
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    Heavy whipping cream, I believe.

  5. #7481
    Start where you are. alcoholswab's Avatar
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    Quote Originally Posted by autumndaze23 View Post
    What is HWC??

  6. #7482
    Member unaleo12's Avatar
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    Quick question for P3 Greek yogurt eater, if you use the plain fill fat do you mix anything else in it ? I tried some this evening plain and I was really bad. I have never been a yogurt eater. So then I tried adding some truiva and cocoa but it just had a very bad bitter taste to me.
    Amy




  7. #7483
    Quote Originally Posted by unaleo12 View Post
    Quick question for P3 Greek yogurt eater, if you use the plain fill fat do you mix anything else in it ? I tried some this evening plain and I was really bad. I have never been a yogurt eater. So then I tried adding some truiva and cocoa but it just had a very bad bitter taste to me.
    I like the fage greek yogurt (both full fat and 2% - don't like the 0%). I add liquid vanilla cream stevia and unsweetened applesauce. I'm not a big yogurt fan but I like this. I wouldn't like it without the vanilla cream stevia and applesauce.

  8. #7484
    Super Member! fatfighter's Avatar
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    Quote Originally Posted by unaleo12 View Post
    Quick question for P3 Greek yogurt eater, if you use the plain fill fat do you mix anything else in it ? I tried some this evening plain and I was really bad. I have never been a yogurt eater. So then I tried adding some truiva and cocoa but it just had a very bad bitter taste to me.
    I have added stevia, cocoa with stevia, vanilla and stevia... you get the drift - for me, anything and stevia. But these days, just adding stevia and I like it. For me it was definitely an acquired taste.

  9. #7485
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    Thanks Slightly. I was trying every variation on the acronym ... got some doozies too ... like half white cream. Ugh

    So today was/is my birthday. Woke up to a 0.2 gain. Yuck !!! But my co-workers and friends respected my "i am on a strict diet" theme, and did not blast me with cake, cupcakes or the such. A friend did bring me a venti shaken iced Passion tea, unsweetened.

    One question, other than the HCW one. When you refer to your LIW/LDW, are you referring to your weight on the actual last day of drops/injections, or the last day of VLCD without drops? Thanks !!! Hope everyone had a good day at the scales.


    Quote Originally Posted by slightly View Post
    Heavy whipping cream, I believe.

  10. #7486
    Senior Member lily6288's Avatar
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    Quote Originally Posted by unaleo12 View Post
    Quick question for P3 Greek yogurt eater, if you use the plain fill fat do you mix anything else in it ? I tried some this evening plain and I was really bad. I have never been a yogurt eater. So then I tried adding some truiva and cocoa but it just had a very bad bitter taste to me.
    Do you like cinnamon? I like to use cinnamon and sliced strawberries. Also I found that a little bit of almond extract with the cinnamon is pretty yum. You could also add some sliced almonds. Another trick to eat your veggies like cucumbers and celery by buying ranch seasoning and adding it to the yogurt and it makes a yummy ranch dip. For salad dressing, I roast garlic bulbs and add an entire bulb to about 1/2 cup yogurt, some apple cider vinegar, some olive oil, salt and pepper and either a little feta or blue cheese and it makes an awesome natural dressing for about 6 servings of salad. Lasts me a week.

    Round 1 Start 1/1/12, 272.0, 40 Days END 238.0 (-34 lbs total)
    Round 2 Start 3/24/12 post load weight 252.4 , 46 day round
    Week 1 - -1, -3.0, -3.4, -.8, -2.4, -1.2, -.6 (- 12.4)
    Week 2 -.4, -1.2, +.4, +.2, -.4, -1.4, -1.0 (-3.8)
    Week 3 +1.8, -.4, -1.0, -.6, -1.0, -1.6, -.4 (-3.2)
    Week 4 -.8, -.6, -.4 (-1.8)

  11. #7487
    Senior Member lily6288's Avatar
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    Quote Originally Posted by autumndaze23 View Post
    Thanks Slightly. I was trying every variation on the acronym ... got some doozies too ... like half white cream. Ugh

    So today was/is my birthday. Woke up to a 0.2 gain. Yuck !!! But my co-workers and friends respected my "i am on a strict diet" theme, and did not blast me with cake, cupcakes or the such. A friend did bring me a venti shaken iced Passion tea, unsweetened.

    One question, other than the HCW one. When you refer to your LIW/LDW, are you referring to your weight on the actual last day of drops/injections, or the last day of VLCD without drops? Thanks !!! Hope everyone had a good day at the scales.
    Happy birthday! Good co-workers! For me it is the last weight I was at the day after my last drops. So the morning of the first day I am without the drops is the last weight for the HCG.

    Round 1 Start 1/1/12, 272.0, 40 Days END 238.0 (-34 lbs total)
    Round 2 Start 3/24/12 post load weight 252.4 , 46 day round
    Week 1 - -1, -3.0, -3.4, -.8, -2.4, -1.2, -.6 (- 12.4)
    Week 2 -.4, -1.2, +.4, +.2, -.4, -1.4, -1.0 (-3.8)
    Week 3 +1.8, -.4, -1.0, -.6, -1.0, -1.6, -.4 (-3.2)
    Week 4 -.8, -.6, -.4 (-1.8)

  12. #7488
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    Thanks Lily. And so, are you hungry without the drops on those last three dropless VLC days?

    Quote Originally Posted by lily6288 View Post
    Happy birthday! Good co-workers! For me it is the last weight I was at the day after my last drops. So the morning of the first day I am without the drops is the last weight for the HCG.
    Pre LOAD: 172.4
    LDW: 150.8
    TODAYS WEIGHT: 156.0 (+5.2)

    03/19/2012 - last day of P3




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