Posted in self-improvement

Losing the Buffalo 12

As many of you know, I have a thyroid disorder that required radiation and surgery. This, added to my love of sugars and carbohydrates, gave me a fluffy physique.  Or to quote a Facebook photo “Ewe’s not fluffy, ewe’s fat.” Over the years, I’ve tried different diets and different exercise regimes. The more I dieted and exercised, the more I gained.  So I gave up…and still gained.  According to my doctor, there has been great success with people with thyroid and autoimmune disorders and South Beach Diet. So, I shall give it a try.

According to the book’s author, Americans are overfed and dangerously undernourished. Malnutrition is common among Americans who are overweight as well as underweight. Supposedly, one can lose up to 12 pounds on Phase 1 of this plan. Here’s hoping.

Phase 1 is for 14 days according to the book. For me, it’s until I lose 5% of my body weight according to my doctor. During Phase 1 I will not have any breads, rice, potatoes, pasta,baked goods, or fruit. I will not have any cakes, cookies, pies, candies, ice cream, sugar, beer or alcohol. I will have normal servings of meat, chicken, turkey, fish and shellfish. I’ll have plenty of vegetables. I’ll have eggs, cheese, and nuts. I’ll have 3 balanced meals a day, 2 snacks, and 1 dessert after dinner. I’ll have plenty of water. And you can have coffee or tea.

Phase 1: 

Breakfast: Unlimited protein, unlimited vegetables, no fruit, no starch, not more than 1 1/2 cups of milk and 1 teaspoon of mayonnaise or oil. 

Lunch and dinner: Unlimited protein, unlimited vegetables, no fruit, no starch, not more than 1 1/2 cups of milk and 1 Tablespoon of mayonnaise or oil. 

After two weeks (or 5% for me), I can move to Phase 2 and add carbohydrates and sugars back in.

Protein Unlimited
Vegetables Unlimited
Fruit None
Starch None
Milk Not more than 1 1/2 cups
Fat 1 tsp of mayo or oil
Lunch and Dinner
Protein Unlimited
Vegetables Unlimited
Fruit None
Starch None
Fat 1 Tbsp of mayo or oil
Snacks Are Required
Choose from Protein, Vegetables, Fat, or Nuts lists
PROTEIN 3 ounces unless otherwise stated
Beef Lean
Poultry Skinless
Turkey Breast
Chicken Breast
Turkey Bacon, 2 slices per day
Pork Boiled ham
Pork Canadian Bacon
Pork Loin
Pork Tenderloin
Lamb Center Cut
Lamb Chop
Lamb Loin
Tofu Low fat or lite
Veal Chop
Veal Cutlet
Veal Top round
Eggs Unlimited, unless doctor restricts
Soy Meat substitutes
Vegetables 1/2 cup unless otherwise stated
Beans Green
Bok Choy
Collard Greens
Greens Collard
Lettuce 1 cup
Peas Chick
Pickles with no sugar added
Sprouts Alfalfa
Squash Spaghetti
Tomatoes 1 whole or 10 cherry per serving
Cheese 1 ounce American
1 ounce Cheddar
1/2 cup low fat or fat free cottage cheese
2 Tablespoons of cream cheese substitute
1 ounce Feta
1 ounce Mozarella
1 ounce Parmesean
1 ounce Provolone
1/2 cup Ricotti
1 ounce String
Dairy 8 ounces 1% or fat free
8 ounces plain or sugar free yogurt
2 Tablespoons fate free half n half
Avocado 1/3
Gucamole 1/2 cup
Margarine Smart Balance
Fleishman’s Olive Oil
Mayo 1 teaspoon
1 Tablespoon of lite or low fat
Oils Canola
Grape seed
Salad Dressings Less than 3 grams of sugar
Nuts 15 dry roasted almonds
4 Brazil nuts
15 dry roasted cashews
15 dry roasted pecans
8 dry roasted Macadamia
1 teaspoon of peanut butter
1 Tablespoon of Natural peanut butter
20 small peanuts boiled or dry roasted
1 ounce pine nuts
30 dry roasted pistachios
15 dry roasted walnuts
TOPPINGS with no sugar added
Hot Sauce
Salsa 2 Tablespoons during Phase 1
Soy Sauce 1/2 Tablespoon
Worcestershire Sauce 1 Tablespoon
Whipped Topping Light 2 Tablespoons
All spices
Horseradish Sauce 1 teaspoon
I Can’t Believe Its Not Butter Spray
Lemon Juice 1 Tablespoon
Lime Juice Pepper 1 Tablespoon
Candies hard, sugar free
Chocolate powder no added sugar
Cocoa powder baking type
Fudgesicles sugar free
Gelatin sugar free
Gum sugar free
Popsicles sugar free
Sugar substitute Nutrisweet, Sweet& Low, Splenda, Stevia
Only 1-2 servings of caffeine beverages per day


Beets Beef brisket
Carrots Beef liver
Corn Beef rib steaks
Potatoes white Beef other fatty cuts
Potatoes sweet Poultry chicken wings and legs
Yams Duck
Breads Goose
Cereals Poultry products processed
Croutons Honey-baked ham
Matzo Veal breast
Oatmeal Apples
Rice Apricots
Pasta Berries
Pastry Cantaloupe
Baked goods Grapefruit
Brie Cheese Peaches
Edam Cheese Pears
Alcohol Pork Rinds
Ketchup Jerky
Cocktail Sauce
After 2 weeks move to Phase 2


WEEK 1 – 5 pounds; 7 more to go.

WEEK 2 – Another 5 pounds gone.  This one makes me happy. It feels as if giving up bread, rice, pasta  and potatoes is worth it.

WEEK 3 – Made the goal. Lost the Buffalo 12 and lost another 3 as well.

WEEk 4 – Dropped another 5 pounds; 2o pounds gone.

Thoughts: Giving up sodas on May 31st was hard for the first three weeks, really hard since I’ve been drinking them for 50 years, but then it was okay. I still long for / crave / want / desire sugars in other forms every day. However, giving up breads, pasta, rice, and potatoes was much easier once I got a system down. I’ve used my stove more and done more grocery shopping  this month than since I moved in.  Adding vegetables has been more problematic because all the limited vegetables I like was on the prohibited list because they were high in sugar. After struggling for a couple of weeks, I gave up and just grabbed V-8 Juice with low sodium. It isn’t my favorite drink, but a couple of on the rocks glass fulls each day make me think I’m doing  something to help in the vegetable department.

Reference:  Agaston, Arthur (2005)  The South Beach Diet: The Delicious, Doctor-Designed, Foolproof Plan for Fast and Healthy Weight Loss


Dr. Sheila Embry is a govie, author, pracademician, sister, aunt, cousin, and friend who loves to read, write, think, and laugh. Many of her blog postings are summaries or excerpts of books that she read and wants to share to encourage others. An author with more than 25 years experience within the legislative and executive branches of the U. S. federal government holding 3 accredited degrees: Doctor of Management in Organizational Leadership, Master of Arts in Human Resources Development, and Baccalaureate of Business Administration, she believes in continuing learning both on and off the job. She has been recognized with multiple professional and writing awards for her peer-reviewed, publications. Click the bibliography page above for a listing of all the publications.

3 thoughts on “Losing the Buffalo 12

  1. Hi Sheila, Quote, “As many of you know, I have a thyroid disorder that required radiation and surgery. This added to my love of sugars and carbohydrates, gave me a fluffy physique. Or to quote a Facebook photo “Ewe’s not fluffy, ewe’s fat.” Over the years, I’ve tried different diets and different exercise regimes. The more I dieted and exercised, the more I gained. So I gave up…and still gained. According to my doctor, there has been great success with people with thyroid and autoimmune disorders and South Beach Diet. So, I shall give it a try.”

    Since you of all people know, we are not just the body but also other dimensional beings of thought, emotions, and sentient will with an energetic life force. The body is a feedback system for the mind, so, let me offer some thought and emotional healing around the thyroid and autoimmune.

    Thyroid and Hyperthyroidism
    Mental Attitude Cause:
    • Misuse of will. Stubbornness in holding on to decisions made in the past that no longer apply to the present. Passivity is use of the will.
    • Making choices or decisions without thought or responsibility to their consequences. Scattering attention so there is not the completion of thoughts, therefore, will is directed rapidly and weakly for short terms in many directions diluting the will’s effectiveness.
    Remedy Suggestions for Healing:
    • Replace compulsive thinking with will and decision making. Have an open mind to hearing new ideas. Cause there to be more direction in the exchange of the giving and receiving cycle.
    • Practice making decisions each day. Choose a different route to go to work rather than being habitual. Examine your life to discover all the habitual tendencies you practice daily. Replace them with decision-making and will power. Choose a goal and act on it daily until it is achieved. Be determined.
    Hypothyroidism references mental laziness. Don’t think this one applies.
    Immune (auto) System and Hormones
    Mental Attitude Cause:
    • Defensiveness caused by insecurity in identity. Feeling powerless.
    • Thinking of higher Self as powerless or incapable of causing change and angry about it.
    Remedy Suggestions for Healing:
    • Each day initiate one activity through desire, imagination, and will.
    • Eat one food each day that you normally do not eat. Cause your higher Self to enjoy that food.

    Reference: Condron (2012): Permanent Healing includes Quantum Mechanics of Healing (Special 20th Anniversary Edition) by Dr. Daniel R. Condron, the School of Metaphysics No. 100151 2012. Windyville, MO. ISBN: 0-944386-12-1.

    1. Excellent addition here Dr. Nate. Thank you so much. There are many points here that say me. Thanks for giving me additional thoughts to think on for my healing. Love you.

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