How I added more proteins to my diet

Maybe you are wondering what can one eat during such a weight management programme. As I told you, by reading the programme manual, I realised I didn't eat a lot of proteins, and so I had to change this for the programme to be successful.
There are many ways for a vegetarian to get proteins, and here are the solution I chose:
For the breakfast, I like eating seasonal fruits (strawberries for example) and I mix them with low fat yoghurt. This is absolutely delicious!
Another snack I eat usually in the afternoon is a handful of almonds, or salted peanuts or any other sort of nuts.
Another good way to get proteins is by eating beans... and since I was given a real recipe to make hummus, this is a great way to have the whole family eating chick peas. (I'll give you the recipe in another post if you want to know it!)
To make sure my growing son has enough protein, I regularly propose meat free sausages or hamburgers or mince meat (mycoproteins). And what the family loves is when I prepare lasagne using meat free mince (another recipe I can share if you ask!).
Another great way to eat proteins (especially for a Frog) is with cheese. This has the advantage of providing calcium at the same time. I have added some goat cheese, as it is a little bit less fat, and I must admit that goat cheese on a fresh loaf od grain bread is delicious....
I make sure I have a few portions of proteins every day, and if I feel I didn't get enough, I add a meal replacement bar which contains very high quality proteins.


And of course, alongside the proteins make sure you add fresh fruits and vegetables, try to avoid refined sugar and white bread.


I am sure there are tonnes of other way to add proteins to a diet, and I am of course looking forward to your suggestions!

5 weeks

Already 5  weeks into the program, and one full week with the exercising part! (better late than never!!!).
How do I feel? Great!
Yes, absolutely great! This programme of eating a bit less and differently (more proteins for me) has become something natural. It doesn't need any effort, and no need to really think about it at all.
For a full week I have now done exercising. I didn't go to classes as much as I wanted, because I had too many meetings which clashed with the classes timetable, but I managed to go to one class and I took the children playing badminton 4 times!
I can hear what you think... badminton.... Actually there is a lot of starting and stopping and I find this sport quite violent in a way, and I can tell you that I feel my buttocks a lot!!! (ouch!).
The result are still coming.... I don't weigh myself too often, but I can feel my old trousers becoming looser and looser... which feels absolutely fantastic!
No craving, no hunger, feeling energetic and so excited about the result! This is how I can summarize these 5 weeks. There are another 7 weeks to go, and I feel almost sad there are no more than that! Anyway... let's roll on the 6th week!

One month now fully gone...

I have now finished my first month with this weight management programme, and I can say I feel absolutely great! I don't even think about what I need to eat and what I should avoid, it just comes. I can't feel hunger, or craving, and I never feel tired at all!
The result are about 3kg less and my clothes feel much looser... (and that feels really good!)
The only part of the programme I have been failing so far is the more exercise part. As you can imagine I have found myself all sorts of excuses, no time too busy etc....
But I have decided it would really be a loss not to take advantage of the programme fully and skip the exercise bit... So I went to enrol in my local gym yesterday and I took the children to play badminton this afternoon! This was the perfect introduction to exercising again! We had fun and it is (as for me) a very effective way to move a little!
As a consequence I feel incredibly alive this evening! And I regret I didn't make the effort a little earlier...
Anyway, now I have the list of classes and have already registered to some and booked time in my diary! No more excuses! And I'll go playing badminton again with my children!
Let's roll on month two with the exercising part!

Almost 4 weeks done!

I can't believe I started almost 4 weeks ago this weight management programme. Well it'll be 4 weeks exactly tomorrow evening.
What can I say? These four weeks have been completely painless. I don't feel at all that I am trying to go back into shape and lose some fat! I feel great, full of energy, and I can feel my trousers loosing up nicely!
I haven't been good at exercising at all, I have to admit. Apart from the walks, I have done almost nothing. But this is going to change as I got myself a new sport outfit, and as my children are officially in Summer break, I have decided to replace the school run by proper exercise!
I think the going back to proper exercise is the most difficult part of the programme for me. Since I have had my health issue, I couldn't exercise at all, and then couldn't exercise much.... So I feel I am completely out of shape and badly need to do something about it. And I know it is going to be painful.... But I am decided, and when I have decided to do something there is nothing to stop me!
I'll let you know about my progress very soon!
What is exciting about this exercising part, is that even if I haven't exercise much I can already feel the benefit of the weight management programme a lot, so it is really exciting to know that these effects are going to be even bigger shortly!

This is my lunch for today (too busy to stop working!)

You may wonder what do the replacement meal bar look like. And what do they taste like. And will they provide enough food for a whole lunch?

Here is how I eat the bars, for example, today I am very busy and don't really have time to stop working for lunch, so I cut a bar (this is lemon crisp) into small pieces, I add a nice cup of herbal tea, and this will keep me going for hours!
I will only have a tiny snack at around 4 pm, with a handful of nuts such as peanuts (I love the salty nuts), which are full of proteins and will keep me going until dinner time. I will also have another cup of herbal tea in order to stay hydrated.
The bars are quite tasty, even a tiny bit too sweet to my taste. They do a quick lunch or snack and contain all you need plus extra good quality proteins.
Bon appetit!

Tired? Certainly not!

As I started the programme I was concerned it may be tiring, as weight management programme can be.
I normally take the full dosage of the R2, which is an incredible food supplement that boost your energy targeting directly the mitochondria, but since I have started the programme, I was able to reduce the R2 dosage by 2!
The reason I take the R2, is because on the top of being over 40, and extremely busy, some health issues I have bring intense fatigues.... and the R2 has been a saviour. It has brought back my normal level of energy, and I am so grateful for that!
So I was a little worried that the weight management programme would make me feel tired. But, not at all! On the contrary, it feels me up with energy, which has allowed me to reduce my R2 intake!


I had to share this as I really find this amazing!

3 weeks!

My third week into the programme is reaching to an end today!
I can now appreciate the big push the JS gave me to start this programme. I have just realised that I have never really followed a weight management programme. I have tried in the past to get rid of a few kg, and stopped as soon as I reached 2-3 kg. Generally speaking I am careful about what I eat and tend to regulate myself fine, but since I have past 40, I can see that the self regulation has lost in efficiency.
So I have realised today that I have been in the programme for three full weeks and that I have another 9 weeks to go, and the best thing is that it is not scary at all! On the contrary it is quite an exciting experience, already seeing myself going back to a normal silhouette.
The reason I never kept a restrictive diet for more than 2 weeks before is, because of the feeling you have of being deprived of your favourite food, and since I have started, I never have had this feeling. So, it feels easy and so exciting!
The first two days after I stopped the JS I was a bit worried as I could feel the absence of its positive effect on the mind. But, this was quickly regulated, thanks to a fantastic head start given by the JS!
I shall check on paper how I am doing after three weeks.... keeping in mind I haven't been very good with the exercise part of the programme. But this is now changing! I am moving more and doing more specific exercises as proposed in the  programme guide.

The bars (meal replacement)

With the programme come some bars, rich in proteins that can be used as a meal replacement for breakfast, lunch or dinner. You don't have to include them in your daily eating plan, but they are practical when you are on the go, and don't want to stop for lunch (and have junk food).
What makes them important is the fact that they contain high quality proteins that complement the programme to perfection, and help the protection of the muscles.


So far I have used the bars from time to time either for breakfast, when I was in a hurry with nothing adequate to eat in the house, of for lunch.
There are two flavours, one is chocolate and the other one is crispy lemon.
When I am not on the go, I usually cut the bar in small pieces and eat them sitting with a big glass of water. The fact that they are cut into smaller pieces, makes them look bigger like finger food. I eat them less fast and chew them better.
After I ate the bar and drank enough fluid, I don't feel hungry anymore and I am ready to carry on whatever it is I was doing.


I find them quite tasty, maybe a little bit too sweet to my taste, easy to ingest.
I don't eat them every day, and when I don't I make sure I have a good portion of proteins instead.

Exercises

Well, this is a sticky subject... This programme is based on different things and one of them is moving more and exercising.
I must admit that I haven't been good at it all for the moment. The only exercise I have had was walking my daughter to school (about 25 minutes walk up the hill) and back.
With the TR90 programme comes a booklet with simple exercises to tone your silhouette... and I am guilty of having failed trying any of these as yet!
And when I guilty, I really mean it as the programme is so simple to follow, I just haven't been able to include half an hour exercise a day to complete and take the most advantage of this programme.


So, I am now deciding to allow half an hour a day to gentle exercise for the benefit of my silhouette. This is said and has now to happen.
I'll let you know in the next post how I am doing!


To my walking I shall add

1. Basic Squat — 10 repetitions

2. Hip Bridge — 10 repetitions

3. Abdominal Curl Up/Sit Up — 10 to 20 repetitions

4. Alternate Arm and Leg Lift (from kneeling) — 10 repetitions, each leg

or arm (not shown)

What was the aim of following this programme

As you know and maybe are experiencing, when we get older, we tend to keep the extra kgs, that we store during the winter. I used to have a very good cycle of storing 2-3 kgs at Winter and losing them in Spring.
The sad reality when we pass 40, is that the extras seems to stay, with the consequences that you can imagine.
Another reality is that as we age, we lose some of our muscles, and with the muscles the metabolism that goes with it, which burns energy while we are resting....
Add to this a working life linked to a computer, and less walking or exercising and you have good picture of what is happening.
This is when we need to do something for ourselves, for the sake of our health and for our look!


This weight management programme is a revolution in the sense that it works on the epigenetic level, and protects our muscles. Some guys even use it in order to build up...


So, to be successful with this programme it is good to add little exercise. We are not talking about getting ready for a marathon here, just to move a little more and take this opportunity to be more muscular and stronger. Yes, more muscles means a stronger body, and this is becoming extremely important when we are growing older and more.


So far I have to say that apart from adding a lot of walking I haven't managed to add any more exercises.... we'll see how this translate with the end result of the programme. I walk my daughter to school in the morning, with a good 25minutes walk up the hill, then walk back home...
I shall try to add a little more during the coming days.


My aim, when starting this programme was to go back to the shape of my youth, before the children, feel healthier and more confident with myself.
In just two weeks, I can already feel the benefits, as I can feel my clothes getting looser on me, and my confidence is increasing day after day.


The supplements to take before the meals are easy to take and easy to remember thanks to the little box that contains all the capsules you have to take in the day. So there is no confusion about "Did I take it or not?". It is not difficult to remember or do, not a problem at all.


As I am camera shy, I didn't take any before photos, but I have written all the measurements as required in the programme, so I shall communicate on the results at the end.


The programme lasts 90 days, or 12 weeks... I already have finished the two first weeks, so let's roll on!

The TR90 JS

Today I want to share my experience with this  JS , which boost your start in this weight management programme.


As I explained in the previous posts I sort of started this programme fully un-prepared, which is not what we should do when starting such a new adventure. So I didn't really know what I was getting into and I drank with discipline my  JS, even if I found it rather.... unpleasant.
The weird thing is that as I cut a little my food intake I could feel my tummy rumbling, but the weirdest thing is that it didn't bother me (apart from the noise!). I didn't have the urge to get to the fridge or the kitchen to fill myself with food.
I can definitely put this on this booster we take for the first two weeks which makes it so much easier to start! I drank my last one on Saturday morning and I can say that I can feel the difference, from time to time (after a long period without food) I can feel my tummy asking for food, and I now feel more the need for a snack. But this is fine as I then take a handful of nuts with a big glass of water and I am fine again until the next eating time.


So I can definitely testify that the  JS  is an incredible boost to this weight management programme!
And I love the transformation happening!

Two first week already finished!

I can't believe I have already finished week two of this weight management programme. So far it is no effort at all, I have managed to cut down my food intake without even thinking about it. As I usually don't eat many proteins I have to make an extra effort to eat more proteins in the form of peanuts, almonds and a boiled egg in the morning!


I have drank my last TR90 JS this morning (Your 2-week boost to get you primed and ready for lasting success. By rebalancing your body, you can experience all the motivation that comes along with a better looking body shape. It contains ingredients such as prickly pear cactus, red orange, pomegranate and saffron, which will help you to maintain a positive mood.  ) and I now wonder how I am doing for the rest of the programme


This supplements helps the start up of the programme and helps the motivation, and as horrid as it is to drink, I find it extremely efficient!


Whenever I have tried to go on a diet, I have always struggled, but this time I don't even think about the programme, it comes on its own and results are starting to show! And it shows a little on the scale and already I feel more space in my clothes. I feel full of energy, I just feel great, especially knowing I am getting back to shape!


Roll on programme and let see what the next days are going to be.

My first week...

I was very excited to receive my package with all the supplements and guide to start  my journey to weight management! Yes, I hear some people saying "Oh, but you don't really need this!", but it is all about how we want to feel, and since the children I have felt getting out of shape, and now is the time to go back to normality!
The programme is very detailed and is less about losing kg, as it is about reshaping your silhouette. And this makes sense as muscles are heavier than the fat, so if you lose your muscles, it will be nice to see the scale going down, but the truth is that every gram of muscles lost is damaging at the end.


The programme is about controlling what we eat and when we eat it. It explains the importance of eating good quality proteins (construction) plus all the fruits and vegetables which are the protection element of the programme and the carbohydrate (the fuel, the energy).
When reading the guide I quickly realised that as a vegetarian who doesn't eat fish, I didn't eat enough proteins, and this would have to change for the programme.
All the explanations are simple and clear, and the instruction easy to follow.
To help you out during the programme, there are food supplementation to assist you and make the experience easy.
The first two week, you take a powder which is boosting your motivation. I must admit that it is not really pleasant to swallow, but it seems to be helping a lot as I didn't find it difficult at all to start! I am sure you know how difficult it is for the mind and the body to decide to watch your eating and reduce all the yummy unhealthy things... I must say that it was, so far not a problem at all!
For the whole length of the programme  you take two other supplements which will reinforce your willpower, and the other one will help the transformation.


A very handy box that contains your supplements for the day is provided, so you know exactly what and when to take it.


The last part of the programme is to move a bit more than we usually do, so we are encourage to exercise. Of course you don't have to be ready for a marathon, but have gentle exercises that will complete the programme, and according to what you want to achieve, may enable you to build the 6 pack you always wanted to have!


The other thing you have to do when you start is to take your measurements, so you can follow your progress. I can't wait to see the end result: a new healthier, leaner version of me!


After one week of following this programme, I can feel the transformation happening, my trousers feel loose, and I can already feel my waist is getting toned, and that the extra love handles are finding their way out!


Only after a week I feel even more motivated to see the whole new me appearing!

What is the TR90 and How I started...

I thought it would be a good idea to share my journey with this weight management programme called TR90, so if you wanted to try it out, you'd know more about it through my own experience.


The TR90 is a revolutionary way to manage your weight as it works on the epigenetic level. Instead of allowing the organism to lose muscles during the "diet", this programme protects your muscles and even help you build some more!


As you all know muscles are important for our strength and also participate to our general metabolism by burning energy when we are resting. So it is clear that if you lose your muscles while trying to lose weight (which happens in any traditional diet) you lose the ability to burn energy while resting, and therefore enable the yoyo effect...


This programme was introduced in the US a year before it was introduced in the UK this year in January, and I have seen testimonials of people who are very happy with the results they obtained while managing their weight with this programme.


As we sadly know, while we are getting older we tend to store more fat compared to when we were younger, and this is no exception for me! At the same time when we try to get rid of the extra fat, we quickly notice how difficult it becomes with age...


So I couldn't wait to try this programme, test it and then recommend it to whoever would want to get their figure back.


And this blog is all about me sharing my 12 weeks of weight management programme called TR90: Transformation in 90 days!