THIS WEIGHT LOSS JOURNEY

PRESURGERY WIEGHT
HISTORY
Triggers:
*dysfunctional
childhood
*family member
suicide
*married at 20
*miscarriage
*divorce
*single mom of 3
*abusive relationships
*poor mental and
physical health for
over 20 years
2008(180)
South Beach 3 months 4
lbs

1987
(after birth 150)
Slimfast 2xs 3-4
months 5-6 lbs

1988
(after birth 155)
Jenny Craig 6 months
15 lbs

1992
(after birth 160) lost
20 lbs
Slimfast and a lot of
walking, snow
shoeing, active
lifestyle

2006-2010
(165-200)
Elimination diet 4
months 2 lbs
PH diet 2 months 1
lb
Low Glycemic 1.5 yrs
5 lbs
Kidney health- 12 food
6 months 22lbs
DASH diet 2 months 3
lbs
*leisurely walk with
small dog 2xs daily 1/8
to 1/2mile

2008-2016
(180-235) Overeaters
Anonymous 8 yrsrollercoaster AS
FOLLOWS

19982000(145-155)
Nutrisystem 6
months 10lbs
Cabbage soup
diet 2 weeks 3
lbs
Hypnosis once
0lbs
*sweating with
the oldies 3xs
week
*weekly hiking
or snow shoeing

2002
(170)
Atkins
3months
5 lbs
*leisurel
y walk
with
small
dog 2xs
daily 1 mile

20072012
(165-200)
Weight
Watchers
3xs6months
maybe 810 lbs
*Curves
membersh
ip- 2-3xs
weekly

2007(1
65)
Alli 3
months
7 lbs

20082010(165-170)
Acupuncture 3
months
wellbeing no
weight loss
Chinese Hot and
Cold diet 6
months 1.5 lbs
Mediteranian 3
months 5 lbs
Vegetarian and
Vegan 2 yrs 13
lbs

2011(17
2)
Full bars
2
months
2 lbs

20102012(180200)
Juicing 3
months 4
lbs
Fasting
periodicall
y .5 lbs
First Place
for Health
1 yr 12
lbs
Blood Type
Diet 3
months 2
lbs
*leisurely
walk with
small dog
2xs daily
1/8 to

20122013(2
00)
Wheat
Belly 4
months
6lbs
Reflexlo
gy 1.5
yrs
wellbein
g no
weight
loss
The
Zone 3
months
.6lbs
The Plan
3
months
4 lbs

mile
*resistanc
e band
workout
2xs
weekly
2012-2014(205)
Celebrate Recovery- 12
steps for food addiction

2013-2014(210-220)
Paleo diet 4 months
2lbs
Dr. Oz 6months 9 lbs
Dr. Phil 4 months 4 lbs
*leisurely walk with
small dog 2xs daily 1/8
to mile

2014-2015(220)
Daniel Plan 1 yr 12
lbs
*Water Aerobics 2xs
weekly

2015-2016
(225)
Chia seed diet
4 months 3 lbs
Green Smoothie
Diet 2 months
+ 3 lbs
Evolv shakes 3
months 0lbs
*Water Aerobics
2xs weekly

*Elliptic
al bike15
minutes
3xs
weekly

Jan
2016- 3
monthS
before
informat
ion
meeting
(255)

PRESURGERY JOURNEY
DATE

APPOINTMENT

April 15

Information
meeting

April 17-23

WEIGHT

CONCERNS

FOOD

EXERCIS
E

Cut back
on soda

Water
aerobics

Began
journaling
because
any friends
have
forgotten
their
journey

Review
past
healthy
practices
that I gave
up
because of

BEHAVIOR/
SUPPORT
friendsurgery 2
yrs
friendsurgery 4
yrs
friendspiritual
support
Read
bariatric
notebook
familyshare
surgery
plans
familyshare
surgery

discourage
mentwhat do I
like? Begin
envisionin
g healthy
practicesset goals
Cut back
on coffee

April 24-30

May1-7

Qualifying
appointment
(5)

242

No need to
worry about
calcium and
iron
sensitivity

May 8-14

CLEAN EATING PLAN

DRINKS
DAIRY
water
skim milk

skinny girl,

child packs-

PROTIEN
pea protein
powdersilver wolf
chicken

FRUITS
apples

bananas-

VEGGIES
water
chestnuts,
turnips
carrots,

plans

Pushed
through
water
aerobics

No more
soda or
caffeine

Muscle
crampsdehydrat
ion

Increase
protein/
mindful of
protein
amounts
Pump up
with
legumes

Stretchin
g at
bedtime

Read
online
topics
Download
books on
Kindle
Carry
water
during
exercise
Share
bariatric
notebook
with mom
familymom you
deserve
this
familysupportive,
concerned
familyshare
surgery
plans

GRAINS
brown rice

CONDIMENTS
vinegars

wild rice

salsa

stur, crystal
light tru
Pact, Fuse,
Sobe life,
Power Zero,
Vitamin
zero
Tea
child packs
100% juice

nondairy

breast

limited

greek yogurt

turkey
breast

peach
pears- limited

cottage
cheese
low fat
mozzarella,
baby bel,
cabot 75%
dry nonfat
milk

canned tuna

berries

salmon

melon

haddock

grapeslimited

sugar free
flavor
enhancers

beets,
sweet potato
greens,
cabbage,
brussel
sprouts
squash,
pumpkin
green beans
asparagus,
zucchini

barley

Mrs. Dash

quinoa

pesto

steel cut
oatmeal

homemade ketchup

broccoli

tube tomato paste

eggs
legumes,
edamame

cauliflower
cucumbers

honey, syrup- limited

raw nuts &

seeds
nut butter
boths- fat
free, salt
free (bone)

tomatoes

DESSERTS

mushrooms
peppers,
onions,fennel

protein jello
protein pudding

olives, pickles

May 15-21

Psych evaluation
(19)

Prepare for
emotions after
surgery

snap peas
Add flavor
enhancers for
drinks, yogurt, and
shakes- pumped up
yogurts, shakes,
soups
Head hungry vs
stomach hungry/
mindfulness

Mindful
relaxationidentifying
my core,
work on
breathing

protein ice pops and

fudgepops
homemade protein bars
Discussions
with children,
friends,
coworkers
freind- surgery
3 yrs ago
Realization that
part of the
journey is that
people will be
negative no
matter what
you do- need

DATE

APPOINTMENT

WEIGHT

May 22-28

Dempsey
Clearance (25)
Bundle
appointment (27)
EKG, lab, chest
xray, ultrasound,
PT, weighin

234

prep plan- see

August 21-27
CONCERNS
Suggestions for
thumb, resistance
exercises

June 12-18

EXERCISE

What goes in my
hospital bag ?

Begin
myfitnesspal

Begin multi vitamins

May 29- June

4

June 5-11

FOOD

Add smooth move

and ginger teas

Nutrition (5)
Check in appt (5)
Cardiologist (5)

Endoscopy (18)

232

Confirm bariatric
fusion vitamins,
pea protein as long
as w/ almonds,
bladder infection,
fatty liver,
cholesterol, low
vitamin d, spread
out bp meds am
and pm
Some biopsies
taken- results NO
BARRETTS

Begin carrying water

bottle everywhere

Add
stretching
and
resistance
Garmin
vivosmart
HR
Mindfulness
about
movement
Added knee
strengthenin
g exercises

to dig in and
not allow it to
influence you
family- share
surgery plans
BEHAVIOR/SUP
PORT
Order protein
powder, oasis
spray
freind- surgery
4 yrs

Recipes on
pintrest
friend- surgery
3 yrs

Adding more
steps

Have more drinks

prepared in fridge,
ice in freezer, mixes
on table

Add elliptical
bike

Nancy shares 21 day

fix favorite recipes

Visualize a
STRONG

Communities in
face book,
when and
where are
support groups
friendspiritual

June 19- 25

Echo stress test

(24)

Heart good and

strong

Added biotin and

glucosamine

Homemade almond
milk, protein powder

body
Nancy
shares out of
water
exercises
and getting
out of bed
safely
Begin
mindful
Kegels

DATE

APPOINTMENT

WEIGHT

CONCERNS

FOOD

EXERCISE

June 26-July 2

Behavior Mod
(28)

233

Slowing down
eating process

Start freezing
portion meals,
pumped up cream
soup

Add weight
bar

celebration Mexican
meal

Explore
meditation
options/
future yoga

Organize flavor
center

Add exercise
music to
pandora

*Very sensitive to
pasta and tomato
sauce
Work on bedtime
routine to improve
sleep- bedtime tea
Follow up- all
requirements
being met, express
desire to have
during summer

support
Use portion
dishes and
measuring
tools- small
bowls,
measuring cup,
portion bags
friend- holistic
support
famillyholistic and
personal
training
support
family- social
support
(challenge 1
date
presurgery)
BEHAVIOR/SUP
PORT
Purchase
tinctures for
headaches and
pain, buy gasx
strips and
internal
deodorant

Set timers to
make paced
eating and
drinking a
mindful
process

July 3- 9

DATE
July 10-16

Very stressful
week*Nephew in
hospital w/
aneurysm
*mother fell
requiring several
stiches and walker
*aunt fell broke hip
4 places and heel
and elbowhospital 9 days
*grandchild borncomplications for
mom and babyhospital 9 days

APPOINTMENT

WEIGHT

20 sips of water
before out of bed

Walk Emmit
daily

Claim POWER
in life- mindful
meditations

Aware of stress
eating- eating more
but trying to pick
healthy choices,
began drinking
caffeine again as
long hours at the
hospital

Walk around
hospital
halls, take
stairs

CONCERNS

FOOD

EXERCISE

Very stressful
week*had to have dog
put to sleep- no
more walking dog

Cutting caffeine
back out, bought
Mrs. Dash to replace
seasonings,
purchased coolers
for car to travel with
hydration at all
times

Having
trouble
walking
without
extreme
emotions
but allowing
them to
flow/ replace
walking this
week with
extreme

Trying to
express
gratitude to
those around
me and find
the positive in
each day,
gardening
helps
BEHAVIOR/SUP
PORT
Change
atmosphererearrange
apartment for a
new start,
spring clean

July 17- 23

Nutrition review
(18)

Confirmed
insurance being
sent in for sleeve
procedure- July 21
DATE
July 24- 30

APPOINTMENT

WEIGHT

Experiencing
exhaustion from
stress and
headaches,
anxiety about
when surgery will
be- need to travel
to Nashville to see
grandbaby and go
back to school
September 6
Experiencing some
constipation from
bariatric fusion
vitamins

Set up Bari-ista bar

specifically for
shakes, yogurt
creations, measuring
and portioning with
fun dishes, cups,
spoons, scoops,
measuring and
weighing utensils- a
place to create
mindful eating
Purchased several
water bottles to
always have one
ready to travel with
me throughout the
day

Trying vitamin
combinationstrouble sleeping

Mindful logging- my
fitness pal- started
inputting consistent
recipes and daily
meals
FOOD

CONCERNS

movement
of furniture
and cleaning
Not moving
as much as I
should as
my right
knee has
been very
sore

Add
vivosmart
back to
routine- took
off due to
inactivity
sitting at the
hospital

EXERCISE

Enjoy fresh produce

while I can, prep
some for puree

Walk the
yard and get
back to the
pool

Add 2 shakes a day

to routine

Stretching
and
meditation
in am

Spending a
great deal of
time doing
positive self
talk and
breathing
exercises to
relax

Began eveningalmond milk

coconut
steamer to
relax before
bed or
homemade
frozen protein
shake pops
Cut back on
nursing home
visits for more
cheerful
activities
BEHAVIOR/SUP
PORT
Surround
myself with
family pictures
and plants for a
warm recovery
area
Reconnect with
old friends

July 31August 6

August 7-13
August 14-20

Preop visit (18)

Birthday dinner out

15th
Begin preop diet
August 16

August 21-27

Go see Lily-no
weight loss
while eating
out because
mindful choices
and lots of
walking
Waiting for
preop visit
STOP glipizide
Cut back
Janumet
Missy- surgery
6 yrs

Review plan- is everything ready?

Exercise plan
water aerobics 3xs weekly hr

resistance exercises- daily

Stretching -daily
5 miles of steps daily
weights while watching tv in the evening
daily
exercise bike 2xs weekly (start with
portable then floor model)
chair exercises 2xs weekly
get heart rate up to optimal- mine =109145
Weight
add hydration to exercise
Checklist to prepare:
have discussions with family members
set up support system- Kate, Nancy,
Terri, water aerobics
Watch videos, read books, read all
information given to you- Knowledge is
power
Get rid of bad habit foods- mine diet
pepsi and chips
Start drinking fluids- 64 ounces

Start gathering:
Protein powders- evolve(high in sugar) and
vegan powder(less processed products and
stevia sweetened)
Clear liquid options
Vitamins
Gas meds and internal deodorant
Helpful items:
good blender- mine vitamix
strainers
small measuring cups, scale- always
measure and portion
pretty small bowls ( prep bowls)
glass water bottles
moldable ice packs
comfy pillows- one to rest on, on to hug
shot glasses, dixie cups, small storage
containers, ice cube tray, popsicle molds
measuring tape

Hospital stay:

preop picture

chapstick, breath spray (Oasis- ordered)

August 28September 1

Start moving- water aerobics, garmin

comfy clothes, slippers
vivosmart hr to keep me honest
Pick a cupboard for foods the first month
pillow, cpap
Plan what food will work for you
journal and/or blog, kindle
set up myfitnesspal account
room spray
Become aware of stomach hunger vs
head hunger
meals 5 hours apart
no h2o with meals and stop 30 min
before and after
practice chewing, slow eating
less weighing- more measurements
eat protein first
sort clothes out and prepare for changesclothes and shoes
shop and prep pre surgery- frozen fruit
and veggies, cook meats and fish and
legumes and freeze, puree fruit and
freeze, prepare broths and freeze
August 30 surgery
Released no
Bile once and runny
Hot
Walking 3
Discharge September 1
diabetic
bowels- too fast
chocolate
hours after
medications,
eating and normal
did not sit
surgery- feels
running 130response to surgery
well
great to move
140

Cut
Janumet
and less
insulin/
no meds
day
before
and of
surgery

POST SURGERY
Week

Week 1 liquid
BS 133-142

Sept
1-7

Wk1- liquid, shakes, broth, sf jello, sf popsicles

Wk2- yogurt, sf pudding, pureed cottage cheese, sf fudge pops,
cr. soups
clear liquids- stevia options
throughout- *NO CARBANATION
(if need a taste fix- let it go flat and dilute)
*Keep drinks no calorie *LIMIT or NO CAFFIENE
liquid
water
skinny girl drops
crystal light TRU
Trulemon
infusion bottle

Protein/
calories

Carbs/
sugars

fluids

exercise

weight

620-950
cal
58-142 pr
using too
much
powder
Not an
athletelower pr

2080/542

64
daily

walking

Op(30)
225

knee
hurts

Week 2 liquid
BS 114-141

Sept
8-14

Week
Week 3 thick
liquid

Sept
15-21
BS 115-138

630-940
4764
herbal teas- celestial zingers
calconstipation
90/8daily
Smooth Move Tea is also a good one if you are having
Pact
69-128 pr 35
Vitamin zero
cutting
Sobe life
back
Fuse
powder
fruit
apple juice 100%(juice boxes), sugar free cider mix
grape juice 100%
cranberry juice 100%
flat zeevia ginger ale
soup
Low sodium (33% reduced) chicken or vegetable broth (Swanson)fat free
Swanson infused broths, bone broths- higher protein
(1c/ 35/ 4g)
frozen
Sugar-free popsicles (Edys Fruit Bars, No Sugar Added)
amazon- flavor ice light (Splenda)
OUTSHINE
Jello
Sugar-free gelatin
jello brand- aspartame
save a lot- aspartame?
amazon- (SugarFree Gelatin Mix, Stevia Sweetened) Variety Pk from GramZero,
Better Bowls, sugar free koolaide
high-protein gelatin recipe one packet of unflavored gelatin and one cup of whey
protein powder to create high-protein gelatin.
It provides 6 grams of protein per 1/4-cup serving.
Wk3- ricotta, egg drop soup, cr. cereals, nut butters
Protein/
Carbs/ fluids
calories
sugars
673-1000 4964
thick liquids
dairy
skim milk or lactaid (90/4g)
cal
61/8Carnation Non-Fat Dry Milk Powder
49-108 pr 35
(1/8 c/ 35/4g)
Carnation Instant Breakfast No Sugar Added
(Ready To Drink or powder) (150/5g)
Double Milk - 1 cup Milk mixed with 1/3 cup
Nonfat Dry Milk Powder = 16 grams of protein
per 8 oz. serving.
You can add Sugar Free Syrups to
change the flavor up. Great option
if you run out of protein powder or
it's a tight $$ month.
protien
protein shakes- vegan, evolve (120/12g)
premade protein- *Slimfast high protein
*Special K protein *Boost glucose control/

walking

Post
op
appt
(12)
215

knee
hurts

exercise

weight

Walking
Water
aerobics
stretch

210

Week

high protein
(190/10g)
Low fat, high protein yogurt plain/ triple zero,
greek light and fight, Fage 2%.... extra protein
add protein powder to yogurt flavor
with sugar free jello (1c /100 /16g)
PB2 powder
(2tbs/ 45/ 5g)
Wk4- thin cut luncheon meat, canned meat and beans, eggs

Week 4 puree
dairy

Sept
22-28

protien

BS
118-140

fruit

veggies
soup

grains

Protein/
calories
630-875
cal
61-65 pr

Carbs/
sugars
54-64/
22-30

fluids

exercise

70
Walking
purees
smoothie vs shake
Water
(190/6g)
aerobics
fat free cottage cheese, fat free ricotta
stretch
(1/2c /90 /16g)
Sugar-free Peanut butter (Smucker's Natural,
Smart Balance Omega)start with whippedeasier on stomach (tbs/ 90/ 4g)
egg beaters/ whites
(75/6g)
Tuna (Chunk Lite) canned in water or in a pouch
(StarKist Flavor Fresh Pouch:(1/4c /70/10g)
Albacore Fillets, Light Meat Tuna Fillets)
(1/4c /70/10g)
Salmon (Chicken of the Sea Pacific Salmon or
Salmon Cups, Red Sockeye) (3oz/120/17g)
Canned chicken or turkey(Sweet Sue Chicken Breast,
Valley Fresh Chunk Chicken)
(2oz/ 60/ 12g)
Mashed legumes
( 1/2c/ 115/ 8g)
Applesauce (Motts No Sugar Added)/ vitamix
(1g)
pureed fruit- bananas, plums, peaches, melon, pears (
fresh, frozen, canned in juice or water- DOLE
mashed potato- sweet and white (5-7g)
mashed carrots, squash, pumpkin(4g)
Broth or tomato-based soup (*Pacific roasted red pepper or tomato, *Campbells Healthy
Request, *Progresso Light
*Healthy Choice)fat free
( 1/2c/ 150/ 5g)
cream of wheat or cream of rice w/

weight
205

Stalls
are
normal
Limit
weigh
In to
weekly

protein powder and skim milk ( 150/ 3g )

Stevia optionssimple girl condiments(amazon)
DaVinci or Torani sugar free syrups
Cinnamon, Mrs. Dash, Sea salt, pepper
Wk 5- add soft soups and cooked veggies, mash potatoes,
Protein/
Carbs/ fluids
melted cheese, protein balls Wk6- soft protein bars, soaked
calories
sugars
nuts, oatmeal, soft fruit, crock pot meats
793-911
8880
soft food
cal*No stringy
42 foods
/
*LIMIT GASSY FOODS *No BREAD & pastas, rice
dairy
low fat cheese- cabot 75%, light babybel, fat free mozz.
Sticks(1oz/
70/ 6g)
60-82
pr
21-7
protien
nuts= 10 (100/ 2g)
boiled eggs(50/5g)
packets flavored fish
Thai, Buffalo, lemon dill, tomato and basil, chipotle, jalapeno,
Attended teriyaki, ranch,
smoked hickory, sweet and spicy, lemon pepper, herb
1stgarlic, / tilapiamarinara, curry, teriyaki,
support
santa fe (1/4c /100/10g)
group/
low sodium and carb vegetarian options
face
steamed salmon, haddock, tilapia, shrimp(3oz/120/17g)
book,
treat- seafood sticks, smoked salmon
themes,
crockpot 93-96% turkey(4oz/ 180/34g), chicken(4oz/195/35g)
clothes
beef- cube or flank (3oz/ 200/ 22g) , pork (2oz/ 200/ 13g
swap
vension (3oz/ 130/ 26g)
551-980
3480
treat- Canadian bacon, lean uncured bacon
cal
124
hummus ( 1/2c/ 115/ 8g)
60-85 pr
carbs
fruit
sugar free jams
2-50 s
veggies
all frozen or fresh veggies, low sugar tomato sauces
salsa, olives, pickles
(2g)
soup
Bean or lentil soup (*Progresso lentil soup)
Vitamix soups-tomato, lentil, bean, broccoli, cauliflower, celery, berry,
asparagus, cabbage, brussell sprout- (add yogurt, cottage cheese, or
powder to up protein)
( 1/2c/ 115/ 8g)
grains
Oatmeal (Quaker old fashioned rolled oats, Simple Harvest, Weight Control,
JohnMcCann's steel cut oats)- cup
(125/ 6g) steel cut (13g)
brown or wild rice, quinoa, amaranth, barley
(1/2c / 110/ 4g)
Whole Grain Cereal (Post Bran Flakes, 100% Bran, shredded wheat, Kashi)
Kay's Natural's High Protein Cereal
extras

Week

Week 5 soft
foods
BS
99-130
Sept 29- Oct
5

Week 6 soft
foods
Oct 612

exercise

weight

Walking
Water
aerobics
Stretch
Bike
strength

NUT
appt(3)
205

Walking
Water
aerobics
Stretch
Bike
strength

Stalls
are
normal
Limit
weigh
In to
weekly
203

Week

(1/2c /120/ 10g)

unsweetened Dutch cocoa
tubes of fresh herbs and tomato paste/ no salt
Limit supplements- eat meals

Week 7

New helpful sites: foodcoach.me, setting up pinterest board

Oct 13-19
Week 8

Oct 20-26

Firsts and notables so far: walking farther, energy, wipe easier,

inject easier, less inflammation, felt a hip, almost a waist linenot just round, less of a chin, no neuropathy, boobs shrinking,
sat down and could see my lap, look down and can see my feet
Added weight bar and weight room, use crock pot meat more/
less canned meat

Protein/
calories
6090/581946

Carbs/
sugars
27100/
2-30

fluids

exercise

weight

80

Walking
Water
aerobics
Stretch
Bike
strength

198

5792/714950

3582/1936

80

Walking
Water
aerobics
Stretch
Bike
strength

195

Appt with Dr. Dempsey- balance carbs and protein like you
would insulin, target closer to 1200 and 170 lbs.- order health
bracelet, mammo, flu and pnemo shot
3 months and beyond plan- carbs/ 3mo =70g, 6mo=100g, 1 yr= 130g
1000-1200 40% C (120-130g) 30% PR (90g)
30%F (40g)
2 dairy daily
Sat
Sun
Mon
Tues
Wens
Thur
Fri
Breakfast
Hash
EggCr
barCottage
Eggbar- *homemade,
2 oz pr
or
See Thur
cereal
*home
cheese*boiled,
*quest, *Luna,
- c fruit meat
or
made,
*pureed
*scramble w/ *power crunch
and
yogurt
*quest,
in soups,
cottage
chees
with
*Luna,
on
cheese,
e roll
powder
*power
potatoes
*omelette*q
Fruit
crunch
etc.
uiche,
*orange
*deviled,
and
*salad, with
chicken
chicken
*peach
sausage or
and ham
bacon,
*salsa
Canadian
and
bacon
beans
*coconut

vanilla
*shrimp
*mix with
nut butter
or pb fit
*applesau
ce and
*cinnamo
n
*sugar
free jams
*with
scramble
d or
boiled
eggs
*Mrs.
Dash
*Ketchup
*ranch
and
chicken
*fruits
*veggies
*curry
*season
salt
*sunflowe
r seeds
*apple or
pumpkin
butter
*green
chili,
ginger,
garlic
*poultry
seasoning
and
turkey

*soy
sauce and
beef or
chicken
with
broccoli
*balsamic
roasted
veggies
and nuts
*jello and
mandarin
oranges
*low fat
french
with
chicken
*mixed in
cream
cereals
*pickled
beets
*sweet
pickle
relish and
thin slice
luncheon
meat
*ranch
cooked
*peas and
carrots
*lean
burger
and
ketchup
*baked
beans
*sf maple
*onion

Lunch
3 oz pr
c vegs

soup

Beef or
porkleftover

Fishleftover
Veggies

Egg- see
Thur

Dinner
3 oz pr
c vegs

beef
or
pork
*Chine
se
*Bbq
*Mexic
an
*Italian
*Soup
*Chili
*Stuffe
d
*Meatl
oaf
*Meatb
all
*philly

fishsee Fri

Ricotta
pots*crab
rangoon
*tomato
and
cheese
*hawaiia
n
*spinach
artichoke
*chicken
and
broccoli
*ham
and
cheese
*sausage
and
cheese

ChickenItalian,
Chinese,
Mexican,
chili, salad,
buffalo,
soup, pb,
bbq,
cordan
bleu,
pesto,
pizza crst

soup mixlet soak

with
protien
*vegetabl
e soup
mix- let
soak with
protien
*low
sodium
bullion
packetsw meat
*honey
mustard
Chickenleftover

Veggie
proteinBeans
Nuts
Bean
burgers
Quoran
Veggie
products

Veggie
protienleftover

Turkey-leftover

TurkeyJennyO,
saladcanned,
meat wrap,
soup, chili,
meatloaf or
meat balls

FishMexican, teriyaki
Lemon pepper.
Raspberry,
Citrus,
Basalmic,
dill

*philly
*tuna
melt
*taco
*cheeseb
urger
*buffalo
chicken
*pulled
pork
*olive
tapenade
*bruchett
a
*pesto
tomato
*basalmi
c
*salmon
tzatziki
*fig and
honey
*buttern
ut and
white
bean
*chickpe
a salad
with
Tandoori
Masala
Blend: 3
Tbsp
cumin, 2
Tbsp
garlic
powder,
2 Tbsp
paprika,
3 tsp

Snack
1 oz pr

shake

nuts

ginger, 2
tsp
coriander
, 2 tsp
cardamo
m
*chocolat
e
*berry
*sugar
free
marmala
de
*jalepen
o, onion,
protien
*cinnam
onwarmed
similair
to
oatmeal
*pumpki
n spice
*apple
spice
*beans
and
ricotta
*lemon
*maple
walnut
*stuffed
zuchinni
*pear
and
almonds
*chili
Cottage
cheese

Homemad
e bars or

edamame

shake

yogurt

3 months and
beyond

Nov

Dec

Jan

Eventually add- salads, raw

veggies and fruits, limited
grains and whole thin breadlimited, raw nuts, coffee,
limited snacks, limited dry
fruits
Stay away from, fatty, fried,
sugary, high carb foods and
alcohol and carbonation
Challenge of thanksgivingfood management ( good
choices and grazing), and
family home- stress
management.first sips of
coffee, first fast food choices
enjoying protein chips, GNC
membership, walking and
standing more at work
Travelled to sons for
Christmas- 5 mile hikefirst
drinks of wine- very quickly
feeling the effectsenjoying
jerky, chair exercises at work,
invest in workout gear and
bras, gifted first real pair of
athletic shoes
Added private trainer at heart
to heart, began blog, exercise
during work, shorter hair cutcompliment thinning hair,
blood pressure getting too
low, able to eat most foodsbread, carbs, sweets, fats
leave me feeling a heavy or
nauseous feeling, caffeine
racing heart if too
much.INSPIRE shakes, cacao
powder, maca powder,
matcha, matte new additions

balls
Protein (60 or
more)/
Calories(1000)

Carbs(63)/
Sugars(30)

fluids

exerci
se

weight

54-83 /6501000

26-86/
8-29

80

pool,
gym,
walk,
bike,
stretc
h

187

57-87/ 6501000

38-130/
5-37

80

pool,
gym,
walk,
bike,
stretc
h

180

60-69 /500990

58-101/
13-30

80

pool,
gym,
walk,
bike,
stretc
h,
trainer

175

to my shakes