SASS Fast Forward Recap & Weekly Weigh In

Hello everyone.  How are you doing in your first week of resolutions!?  I completed my SASS 5-day Fast Forward phase.  It was not nearly as hard as my previous attempts, perhaps because I was distracted and busy most of the time.  I ended up losing 8 pounds and feel totally de-bloated and ready to start the new phase.  Here’s my weekly weigh-in:


Starting Weight:   137 pounds (December 30, 2012)

Current Weight:  130 pounds (January 5, 2012)

My Goal:   125 pounds

Deadline:  April 1, 2013


Today started out great – its very exciting to return to regular food after detox.  My meals are below, as recorded in my food journal on   Although SASS does not preach calorie-counting, I really like the MyFitnessPal app because it not only counts everything I eat, but also negates what I burn through workouts.  Which is great when I see that I’ve overeaten and can fix it by doing a little cardio, even if just walking up and down my stairs at home for 20 minutes like I did today!  When I’m very focused on losing weight, my tendency is to cut too many calories, especially on hard workout days, which can totally backfire and lead to a binge.  Does anyone else use an online food journal?  If you also use MyFitnessPal, feel free to friend me @ Turtle177.

For those in the weight loss competition / jewelry giveaway, be sure and check in weekly!  I’d love to hear how you’re doing, what’s working for you, what tools you use, or anything else you want to share.  Have a great weekend…

Breakfast Calories Carbs Fat Protein
Gnc – Be-Wholesome – Health and Beauty Vitapak (All Pills), 8 Capsules 15 0 2 0 Ico_delete
Bolthouse Farms – 100% Carrot Juice, 8 fl. oz. 70 14 0 1 Ico_delete
Homemade – 100% Whole Wheat Pancakes, 4 medium pancakes 214 36 5 9 Ico_delete
Blueberries – Raw, 0.25 cup 21 5 0 0 Ico_delete
Mrs Butterworth’s – Sugar Free Low Calorie Syrup, 1/4 cup 20 8 0 0 Ico_delete
  340 63 7 10
Red Lobster – Coconut Shrimp (Each), 1 container (5 eaches ea.) 450 29 30 15 Ico_delete
  450 29 30 15
Perdue Simply Smart – Lightly Breaded Chicken Chunks, 3 oz 140 6 5 17 Ico_delete
Sweet Baby Ray’s – Bbq Sauce, Original, 1 Tbsp 35 9 0 0 Ico_delete
Homemade Lowfat Macaroni and Cheese – Macaroni and Cheese, 0.5 cup cooked 181 22 5 9 Ico_delete
Pictsweet Frozen or Fresh – Edamame (Steamed) With Sea Salt, 0.25 carton 28 3 1 2 Ico_delete
  384 40 11 28
Fresh Fruit – Honey Crisp Apple (Net Carbs), 77 g (1 medium) 40 11 0 0 Ico_delete
Chex Mix, General Mills – Chex Mix, Original, 1/4 cup (29g) 60 10 2 1 Ico_delete
Godiva Chocolatier – 72% Cacao – Dark Chocolate With Almonds, 1 blocks 60 4 5 1 Ico_delete
  160 25 7 2
Totals 1,334 157 55 55
Your Daily Goal 1,335 183 44 49
Remaining 1 26 -11 -6
Calories Carbs Fat Protein


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Cinch! 5-day Detox Recap

Detox is Done!  Finished!  Finito!  I feel amazing! ! !

 So how about a recap…

Overview:  5 days, 5 ingredients, 4 meals per day spaced 3 to 5 hours apart.  For more details about how it works, refer to my Day 1 Blog.  

How I felt:  The first couple of days were pretty easy.  The food was OK and I was excited to get started.  My energy levels were normal and I did a couple of light workouts.  I also spent a lot of time reading through the book, researching online, and finding some blog buddies to share the experience with me.  By day 3 I started to see and feel the difference in my body, but was getting weary of the same foods over and over again and was very tired and sluggish.  The sight of bread made me salivate.  On day 4 my energy returned, I got in 2 great workouts, and my cravings began to disappear.  Day 5 was a breeze.  The food suddenly tasted better because my taste buds had adjusted to the taste of real food, and I was prepping for my new meals the following day.  I ended up treating myself to a small dark-chocolate at the end of the 5th day in celebration.  A daily dose of dark chocolate is required in phase 2!

Weight loss9 pounds!  It’s hard to believe that I saw 144.4 pounds on the scale a little over a week ago after returning from our holiday (my heaviest ever), and this morning it was at 135.2.  I am sure a lot of that is water weight after my holiday gorging, but I easily slid into a skirt this morning that I could not even zip up a week go.  AMAZING!

Recommendation:  If you are motivated by quick results and don’t mind a few days of sacrifice, the “fast forward” detox phase is right for you.  You can sub some of the 5 ingredients if you don’t care for them, but the most important factor is eating the small meals every 3 to 5 hours to rev up your metabolism, and do not cheat!  If you don’t have much weight to lose or the detox phase does not appeal, you can jump right into the 25-day phase 2.

I’ll post more about Day 6 later tonight.  GOOD LUCK EVERYONE!  Please let me know how you did in your detox phase!

Cinch Day 1 – 5 Day “Fast Forward” Phase

Day 1 is in the books! 

I’m glad I was off work and planned to spend New Years Eve at home with my husband, because the grocery shopping, recipe study, and food-prep was more time-consuming than I expected.  I suggest starting on a weekend!  My husband thinks I’ve gone crazy, ha ha ha, but I’m having fun.  Of course, I also spent some extra time taking pictures and working on my blog so I could share my experience with everyone, but it was worth it for the motivation factor.  Apparently it’s working too because my sister has agreed to join in!  Good luck, Liz!

I consider myself somewhat of an expert at the grocery store and know very well how to dissect a food label, so I was surprised to find that it was a little challenging to find acceptable forms of my 5 ingredients.  Here’s what I found…

  • 15 cups of raw spinach, approximately 2 large 10-oz bags.  

  • 20 cups of raspberries, about 8 frozen 10-oz bags.  Cascadian Farms is the only one I found that didn’t included added sugars and is found in the Organic or Health Food section.  I tried to get the significantly cheaper regular variety in the frozen foods section, but they included “liquid sugar”.  Be careful and check your labels!  I also considered fresh, but 10 pints at $3.99 each would have been quite costly!

  • 2 cups of sliced almonds.  At first, I purchased a bag of bulk almonds from the produce section and chopped them up in my food processor, but then discovered that you can also buy the sliced almonds in bulk (for cheaper!) in the Organic section at Kroger.  But if they don’t have any bulk at your grocery store, you can also find bags in the Baking aisle. 

  • 10 Tablespoons of natural RAW almond butter, about 1/3 of a 16-oz jar.  After realizing the the organic product I had at home had added sugars and oils, I tossed it, then had to look at almost every jar in the organic section before picking MaraNatha All Natural RAW Almond Butter.  When in doubt, read the ingredient label and be sure all that it includes is “raw almonds”… no oils or sugars.

  •  60 ounces of non-fat PLAIN yogurt. , 2 of the 32-oz tubs.  I decided to try 2 different kinds to see which one I preferred.  The Stonyfield Farms product was almost twice the cost, but organic.  Be sure to get the non-fat, plain variety.  0% greek yogurt is OK too, but I think it’s a little too bitter since I can’t use any sweeteners for the Detox phase… I normally add fruit, agave or honey to sweeten it.


  • 10 large eggs.  There are different sizes and types, but I like Eggland’s Best LARGE eggs.  Careful not to get extra large!  You’ll also want to boil 5 of them when you get home so they’re ready for your dinners.  You can store un-peeled hard boiled eggs in the fridge for about a week.

  • 4-5 tangerines (for flavor & salad dressing)
  • Seasonings  – herbs (salt-free) cinnamon and nutmeg (plain, without sugar), balsamic vinegar.  NO SALT!



  • Meal 1  (9:30 am) – scrambled egg with spinach; raspberries and almonds.  2 cups water.

The egg & spinach combo was a little bland and the spinach flavor really stood out, so I had to add some pepper.  NO SALT!!  Overall, not bad.  I might try some adding spice tomorrow.  The raspberries and almonds were very yummy.


  • Meal 2  (1:00 pm) – yogurt parfait with raspberries and almonds.  2 cups water.

This was delicious and tasted like dessert!  I sprinkled a little cinnamon and nutmeg on each yogurt layer and that really spiced it up.  I might also add a few sprigs of mint next time (I grow mint in my kitchen).


  • Meal 3  (5:00 pm) – spinach salad with raspberries, almonds, boiled egg, homemade tangerine balsamic vinaigrette .  2 cups water.

This meal was my least favorite of the day, primarily because I’m not much of a salad fan, and do not care for a strong vinegar flavor.  I think tomorrow I’ll omit the vinegar, and blend the fresh-squeezed tangerine juice and raspberries for the dressing.  I thought the egg might taste strange with the fruit, but actually it was a good combo.



  • Meal 4 (9:00 pm) – smoothie with yogurt, raspberries, almond butter, ice.  2 cups water.

The smoothie was great – kind of like a fruity milkshake to finish out the day.  I had to add a little bit of water to help it blend, and also added a sprinkle of cinnamon and sprig of mint.  For those that are used to a super-sweet smoothie (my husband played guinea pig), you might find this a bit sour or bitter due to the plain yogurt and raspberries.  I’m not sure what to suggest other than give it time for your taste buds to adjust.  By the end of 5 days, you are supposed to have a new appreciation for natural flavors.

Summary… surprisingly, I did not feel very hungry between meals and the meals were pretty good.  Not a cheeseburger and chocolate, but tasty without the guilt!  Looking forward to Day 2… 


Sugar Detox

OK, it’s time.  Time to rid myself of this nasty addiction to sugar.  Here are a few suggestions from the article I posted in my last blog entry: 

How to detox sugar?

Avoid adding sugar to your food and drinks and avoid obviously sweet foods. Read labels to exclude sugar hidden in many processed foods. Many fruit drinks and sodas are laden with sugar. It’s in everything isn’t it? A real eye opener when you see how much you eat every day.Don’t panic. There are plenty of other foods you can eat. Replace sugar foods with fresh fruit, vegetable sticks, salad, unsweetened yogurt, almonds, almond butter, a handful of seeds, hummus. It may be hard at first to avoid sugar if you rely a lot on convenience foods but it can be done. Don’t fall into the trap of using artificial sweeteners or buying food or drinks containing them as they are not safe either. Try Stevia, a natural sweetener,  instead.

What to eat instead on a sugar detox

Here are a few suggestions: buy plain unsweetened yogurt instead of sweetened and add your own fruit. Take time to make oatmeal for breakfast and add some raisins or other fruit to sweeten instead of having a sweetened cereal.  Look out for sugar free muesli. Make your own dressing with virgin olive oil and balsamic vinegar or lemon juice. Replace candy bars with more healthy fruit sweetened bars. Eat fruit instead of dessert.Eating a diet of whole grains, vegetables, beans and lentils or lean, free range poultry, meat and eggs helps to stabilize blood sugar and reduce sugar cravings. Refined carbohydrates like white flour, white rice and refined cereals have the same effect as sugar. 

Sugar cravings

Reduce the sugars gradually if you have been used to eating high sugar foods as it will take time to get used to the less sweet taste. . For some people high carbohydrate foods can have the same lifting effect as alcohol and cocaine. Sugar and starch addicts say they feel energized, relaxed or comforted. In fact alcohol is a chemical cousin to sugar. It upsets blood sugar too so avoid it when doing a sugar detox.