Day 118- Nutrition Bite

Most brides are terrified of fitting into that dream wedding gown! The Wed Shed diet listed under the links on this site will help reduce the anxiety. By following the simple Wed Shed diet, you can drop at least one dress size. The stress and anxiety that most brides experience can be overwhelming and make it difficult to eat sensibly. The key is to start early!!

Sugar Preacher's Experience
I created the diet too late in the wedding planning process. My sister (right-hand corner) was too overwhelmed and stressed to follow the Wed Shed diet. She still looked great in her wedding dress!! The diet does require food preparation, thus the best solution is to cook twice a week and freeze or refrigerate your meals. During my busy school schedule, I cooked three dishes on the weekends and portioned them into containers. It was simple to pull the prepared food out of the refrigerator for the day. Cooking once a week or using a slow cooker is the best if you have limited time.

Day 76- Nutritional Bite

The Wed Shed Diet Day 7
BREAKFAST
Scrambled Egg, 1/2 cup
Bread, whole wheat (including toast), 1 slice
Oranges, 1 large

SNACK
Trail Mix, 1/4 cup

LUNCH
Cantaloupe, 1 cup, cubed
Salad dressing, Balsamic Vinaigrette, 2 tbsp
Tossed Salad, 2 cups
Feta Cheese, 0.25 cup, crumbled
Vegetables, Mixed Salad Greens, 1 serving(s)

SNACK
Apples, fresh, 1 medium

DINNER
Brown Rice, long grain, 1/2 cup
Chicken Breast, no skin, 1 breast, bone and skin removed
Broccoli, fresh, 1 cup, chopped

1,288 calories with 44.2% Carbohydrates, 28.4% Proteins, 27.4 Fats


EXERCISE REGIME
Rest day- Proper rest and recovery are also as important to health as exercise; otherwise the body exists in a permanently injured state and will not improve or adapt adequately to the exercise. Keep in mind that we only get stronger through recovery, not exercise. You can start the same exercise program tomorrow beginning with Day 3. Enjoy the rest day!

Day 75- Nutritional Bite

The Wed Shed Diet Day 6
BREAKFAST
Pancakes, 2 pancakes
Applesauce, unsweetened, 1/2 cup
Scrambled Eggs, 1 cup

SNACK
Grapes, 1 cup

LUNCH
Bread, whole wheat (Grilled Cheese Sandwich), 1 slice
Salsa, 2 tbsp
Cheddar Cheese, 1 slice

SNACK
Banana, fresh, 1 medium

DINNER
Red Potato, 50 grams
Green Beans (snap), 1 cup
Atlantic Salmon (fish), 3 oz

1,245 calories with 44.5% Carbohydrates, 21% Proteins, 34.5% Fats

EXERCISE REGIME
Strength train for 50 minutes:

10 minutes Gluteals– group of muscles (often referred to as ‘glutes’) includes the gluteus maximus, which is the big muscle covering your butt. Common exercises are the squat, lunges, and the leg press machine.

10 minutes Quadriceps– group of muscles which make up the front of the thigh. Exercises include squats, lunges, leg extension machine, and leg press machine.

10 minutes Hamstrings– group of muscles make up the back of the thigh. Exercises include squats, lunges, leg press machine, and leg curl machine

10 minutes Hip abductors and adductors – group of muscles of the inner and outer thigh. Muscles can be worked with a variety of side-lying leg lifts, standing cable pulls, and multi-hip machines.

10 minutes Calf– group of calf muscles are on the back or the lower leg. Standing calf raises give the calf a good workout while seated; or bent knee calf raises place special emphasis on the calf.

Calories you will burn: 480

Sugar Preacher's Experience

One of my favorite breakfast menus is pancakes topped with applesauce or berries! The fruit addition is healtheir than high fructose pancake syrup. Add more fruit to your diet, and you will not regret it!

Day 74- Nutritional Bite

The Wed Shed Diet Day 5
BREAKFAST
Quaker Oats 100% Natural Whole Grain oatmeal, 1 cup
Milk, nonfat, 1.2 cups
Banana, fresh, 1 medium

SNACK
Cantaloupe, 1 cup, cubes

LUNCH
Hummus, 1/2 cup
Broccoli, fresh, 1/2 cup, chopped
Cauliflower, raw, 1/2 cup
Baby Carrots, raw, 10 medium
Strawberries, fresh, 1 cup, whole

SNACK
Almonds, 10 almond

DINNER
Brown Rice, long grain, 1/2 cup
Chicken breast, skin removed
Broccoli, cooked, 1 cup, chopped

1,313 calories with 52.1% Carbohydrates, 27.5% Proteins, and 20.5 Fats

EXERCISE REGIME
Bike, swim, or run for 45 minutes with heart rate between 60-85% of your maximum rate.
Calories you will burn: biking--540, swimming--320, or running--540

Sugar Preacher's Experience

Yesterday, I lifted weights, and I'm feeling the pain today. My glutes, back, shoulders, and chest are sore! I am excited to try the diet portion of the Wed Shed health plan. My sister said the high fiber diet regulates her system more efficiently. She also feels more healthy! If you like, give the Wed Shed a try!!

Day 73- Nutritional Bite

The Wed Shed Diet Day 4
BREAKFAST
Scrambled Egg, 2 eggs
Salsa, 2 tbsp
Cheddar Cheese, 1 oz

SNACK
Apples, fresh, 1 medium

LUNCH
Turkey breast meat, 2 slices
Lettuce, red leaf (salad), 2 outer leaves
Tomatoes, red, ripe,1 slice, medium
Mayonnaise, regular (mayo), 1 tbsp
Bread, whole wheat (including toast), 2 slice

SNACK
Cantaloupe, 1 cup, diced

DINNER
Whole Wheat Spaghetti, cooked (pasta), 1 cup
Spaghetti Sauce with mushrooms, 1 serving
Parmesan Cheese, grated, 1 tbsp
Tossed Salad, 2 cup
Salad dressing, Balsamic Vinaigrette, 2 tbsp

1,293 calories with 46.3% Carbohydrates, 19% Proteins, and 34.7% Fats

EXERCISE REGIME
Strength train for 50 minutes:
5 min Low back – The erector spinae muscles extend the back and aid in good posture. Exercises include the back extension machine and prone back extension exercises. These muscles also come into play during the squat and dead lift.

10 min Abdominals – These muscles include the rectus abdominus, a large flat muscle running the length of the abdomen, and the external obliques, which run down the sides and front of the abdomen. Exercises such as standard crunches and curls target the rectus abdominus. Reverse curls and crunches (where the hips are lifted instead of the head and shoulders) target the lower portion of this muscle. Crunches involving a rotation or twist work the external obliques.

5 min Pectoralis major – Large fan shaped muscle that covers the front of the upper chest. Exercises include push-ups, pull-ups, regular and incline bench press, and the pec deck machine.

5 min Rhomboids – Muscles in the middle of the upper back between the shoulder blades. They’re worked during chin-ups, dumbbell bent rows, and other moves that bring the shoulder blades together.

5 min Trapezius – Upper portion of the back, sometimes referred to as ‘traps.’ The upper trapezius is the muscle running from the back of the neck to the shoulder. Exercises include upright rows, and shoulder shrugs with resistance.

5 min Latisimus dorsi – Large muscles of the mid-back. When properly trained they give the back a nice V shape, making the waist appear smaller. Exercises include pull-ups, chin-ups, one- arm bent rows, dips on parallel bars, and the lat pull-down machine.

5 min Deltoids – The cap of the shoulder. This muscle has three parts, anterior deltoid (the front), medial deltoid (the middle), and posterior deltoid (the rear). The anterior deltoid is worked with push-ups, bench press, and front dumbbell raises. Standing lateral (side) dumbbell raises target the medial deltoid. Rear dumbbell raises (done while seated and bent at the waist or lying face-down on a flat bench) target the posterior deltoid.

5 min Biceps – The front of the upper arm. The best moves are biceps curls. They can be done with a barbell, dumbbells, or a machine. Other pulling movements like chin-ups and upright rows also involve the biceps.

5 min Triceps -The back of the upper arm. Exercises include pushing movements like push-ups, dips, triceps extensions, triceps kick-backs, and overhead (French) presses. The triceps also come into play during the bench press and military press.

Calories you will burn: 480

Sugar Preacher's Experience
I have a grasp on the no sugar diet. I'm excited to participate in the weight training. I haven't done weight lifting for years. I'm sure that I will tone up!

Day 72- Nutrition Bite

The Wed Shed Diet Day 3
BREAKFAST
Cottage Cheese, 1% Milkfat, 1/2 cup
Banana, fresh, 1 medium
Stoney Farm Vanilla Yogurt, 1 cup

SNACK
Almonds, 10

LUNCH
Chicken Breast, no skin, 3 ounces
Tossed Salad, 2 cups
Strawberries, fresh, 1 cup, whole

SNACK
Carrots, raw, 10

DINNER
Whole Wheat Tortilla, 1 serving
Beans, black, 1 cup
Green Peppers (bell peppers), 3 tbsp
Spinach, fresh, 1/4 cup
Salsa, 1/4 cup
Cheddar Cheese, 1/4 cup, shredded
Tomatoes, fresh, 1/4 cup, chopped

1229 calories with 52.2% Carbohydrates, 25.1% Proteins, 22.7% Fats

EXERCISE REGIME
Bike, swim, or run for 45 minutes with interval training. High-intensity interval training (HIIT) is an exercise strategy that is intended to improve performance with short training sessions. A HIIT session involves a warmup period, several short, maximum-intensity efforts separated by moderate recovery intervals, and a cool-down period. The period of alternating effort and recovery intervals typically lasts a total of 15 minutes.
Calories you will burn or more: biking--540, swimming--320, or running--540

Sugar Preacher's Experience
Yesterday, I spent $15 on a raw food dessert at Raw Soul on 145th street in NYC. I'm amazed at how the bakers can make carrot cake, cheese cake, and berry cakes from raw food ingredients. I bought a slice of key lime pie and a small bowl of ice cream. The ice cream was made from cashews and coconut. I was so full after a few bites. I might have leftovers for a week!

Day 71- Nutritional Bite

The Wed Shed Diet Day 2
BREAKFAST
Scrambled Eggs, 2 large
Bread, whole wheat (including toast), 1 slice
Butter, unsalted, 1 tbsp
Oranges, 1 large

SNACK
Strawberries, fresh, 1/2 cup

LUNCH
Crackers, Breton thin wheat crackers, 2 servings
Celery, raw, 3 stalks, medium
Apples, fresh, 1 small
Tuna, Canned in Water, 3 oz

SNACK
Almonds, 10 almonds

DINNER
Beans black, 1 cup
Broccoli, cooked, 1 cup, chopped
Brown Rice, long grain, 1/2 cup
Salsa, 1 tbsp
Strawberries, fresh, 1/2 cup

1,326 calories with 49.9% carbohydrates, 20.6% proteins, 29.6% fats

EXERCISE REGIME
Strength train for 50 minutes:

10 minutes Gluteals– group of muscles (often referred to as ‘glutes’) includes the gluteus maximus, which is the big muscle covering your butt. Common exercises are the squat, lunges, and the leg press machine.

10 minutes Quadriceps– group of muscles which makes up the front of the thigh. Exercises include squats, lunges, leg extension machine, and leg press machine.

10 minutes Hamstrings– group of muscles make up the back of the thigh. Exercises include squats, lunges, leg press machine, and leg curl machine

10 minutes Hip abductors and adductors – group of muscles of the inner and outer thigh. Muscles can be worked with a variety of side-lying leg lifts, standing cable pulls, and multi-hip machines.

10 minutes Calf– group of calf muscles are on the back or the lower leg. Standing calf raises give the calf a good workout while seated, or bent knee calf raises place special emphasis on the calf.

Calories you will burn: 480

Sugar Preacher's Experience
I'm living out of a suitcase at the moment. I might have to postpone the Wed Shed Diet for a week or so. I will start the strength training portion of the diet today. Remember only nut, fruit, and veggie snacks are allowed on the Wed Shed Diet!

Day 70- Nutrition Bite

The Wed Shed Diet

The Wed Shed Diet is for those who love to eat healthy foods with minimal refined sugar. The diet is also created for those living on a limited budget who shop at the local supermarkets such as Wal-mart. If you are an organic yuppie, you can modify the diet by purchasing foods at a health store. I strongly advocate natural food stores, but they do require a larger budget. The diet consists of 5 small meals and a daily exercise regime. The diet consists of a 1200-1300 calorie diet. If you weigh more than 140 lbs., please increase your portion size. The Wed Shed Diet consist of grains, nuts, fruit, fish, dairy, and fish (basically foods you would find in the woods gathering or fishing). The snacks are only fruit, veggies, and nuts. The Sugar Preacher will post a daily menu for seven days with a daily exercise routine. The diet can be modified to meet your needs. The diet is actually created for the Sugar Preacher's sister, Hilary, who is getting married on July 18th and would like to lose 10lbs.

The Wed Shed Diet Day 1
BREAKFAST
Quaker Oats 100% Natural Whole Grain Oatmeal, 1/2 cup
Banana, fresh, 1 medium
Milk, nonfat, 1/2 cup

SNACK
Almonds, 10 almonds

LUNCH
Bread, whole wheat, 2 slices
Peanut butter, chunk style, 2 tbsp
Honey, 1 tbsp
Raw carrots, 1 large or baby carrots, 10 small

SNACK
Hard Boiled Egg, 1 large

DINNER
Tossed Salad, 2 cup
Chicken Breast, no skin, 3 ounces
Salad dressing, Balsamic Vinaigrette, 1 tbsp
Apples, fresh, 1 medium

1,200 calories with 54.2% carbohydrates, 18.6% proteins, 26.2% fats

EXERCISE REGIME

Bike, swim, or run for 45 minutes with heart rate between 60-85% of your maximum rate.

Calories you will burn: biking--540, swimming--320, or running--540

Sugar Preacher's Experience

Hilary's picture is posted at the top of the site. She weighs 127 lbs., but she weighed 117 lbs. for several years. She would like to obtain an ideal weight for her wedding. I'm also planning to participate in the Wed Shed Diet. I currently weigh 140 lbs. and would like to lose eight lbs. Dieting and exercising can be fun!