Category: Food and Nutrition

Let me be the first to admit I’m already listening to Christmas music and watching Christmas movies. I love Christmas time because of the atmosphere, movies, treats, music, Holiday window shopping, that overall feeling of good will, and so much more. So, now that I have confessed I can honestly say although I am already in the mood, I have slowed down a little to just enjoy Thanksgiving.

I have a lot to be thankful for and my wish is the same for all of you. Now that Thanksgiving is next week, it’s really time to plan. I am blessed that my sister offered to do the main meal this year and I know it will be a super feast. Tonight I’m searching for Jell-O recipes although in all fairness, my Jell-O recipes rarely turn out. Let’s hope this year is different. 🙂

I have a few recommendations for the start of the Holiday season and a few approaches. One approach is eating healthy in the next several days leading up to Thanksgiving. Take a look at my protein recommendations again, increase your intake of lean protein, enjoy fresh vegetables and fruit, and cut back on the treats.  Thanksgiving Day give yourself a day to indulge in all of your favorites. Enjoy all of the side dishes, main courses, desserts, appetizers, and beverages. Eating healthier up until the day will allow you a day of indulgence without a lot of impact.

Some people have shared with me they are unable to take this approach because one day of letting go would be followed by several days of getting back on track.  I do want to speak to intuitive eating in the future which allows for treating yourself in moderation when you want and moving away from the idea of “cheating”. Until then if you know yourself well enough, plan ahead for the big day. If you are following a weight loss program, plan for the big day now. If you are not cooking, take your best guess at what you will eat and chart it now. Then when that day comes you will feel prepared. If I’m not cooking, I tend to bring foods to the meal that I know I can eat. Eat out of the veggie tray or fresh fruits before the meal so you have less room for the side dishes and desserts. I hope you can plan to have a small bit of those treats and then feel glad you stuck with your plan. Be sure and drink a lot of water to stay hydrated and this will also help you feel fuller.

As for me, since my gastric bypass, I do not have an option of over indulging and I’m okay with this. I do still plan my meal ahead of time for my own sanity because surgery was just a tool and I still need to make the right choice. I can tell you I do plan to have a dessert or two even if it’s just a few bites. I also recommend avoiding the scale several days after Thanksgiving. Even when you follow your plan on that day, the extra sodium intake can cause some water weight. I find weighing the next day or two causes me to stress out.

Whatever approach you take, consider a family activity on Thanksgiving. My family has taken walks many Thanksgivings and this really helps combat the after-meal sleepiness and makes you feel alive. Breathe in the fresh air and find what you are thankful for.

May you all have a very blessed Holiday however you celebrate.

Best wishes to all my readers.

Mandy

As promised here is the last part of the 7 day meal plan. For those that have signed up via e-mail I will see if I can find a way to attach all 7 days together. Feel free to change this up a bit and add your own creations. I would also love for you to leave comments here or on Facebook about what has worked well for you.

This last weekend I spent time looking through older cookbooks for new recipes and found a few to try. Our challenge recently has been assuring we get a healthy dinner in with our busy schedule. My son is wrestling now and sometimes we are not getting home until after 7 o’clock. We are committing though to at least finding something at home to eat rather than fast food. I am pleased with how this is going. We cannot eliminate that completely because sometimes it really is easier to make a quick stop. We have greatly reduced this habit though which is saving calories and helping our budget.

For my next blog post, I’m working on an article about weight bias in healthcare and I will share it with you shortly.

Until then, here is Friday through Sunday.

Meal	Friday	Saturday	Sunday
Break.	1/2 cup Cottage Cheese mixed with fruit 1 oz cheese	Mediterranean Omelette: 2 Egg Whites 1 Tbsp chopped Tomato 2 Tbsp chopped spinach 1 tsp pesto 1 tsp grated Parmesan cheese	1-2 Scrambled Eggs with diced onions, bell pepper, spinach or other vegetables 2 slices Avocado
Lunch	Crab Melt: 2 oz crab with favorite seasonings, 1 tbsp light Mayo, 1 tsp celery, 1 tsp green onion, 2 slices tomato 1 oz cheddar melted on 1/2 English Muffin	Tuna Salad: 1 can Tuna 1 Sliced Almond 1/4 sliced Medium apple 1 tbsp chopped celery 1 tbsp salad dressing 7 fresh spinach leaves	3 oz. baked, broiled, poached, or BBQ salmon with preferred seasonings 1/4 cup rice or 1/2 potato Vegetables such as Brussels sprouts, green beans, roasted in 1 tsp Olive Oil
Snack	Protein Shake	1-2 cups Popcorn, hot air or microwave 1/2 apple or banana 1 oz deli meat	Cheese stick or 1 oz. cheese 1/2 apple sliced with 1 tbsp peanut or almond butter
Dinner	Spaghetti made with ground beef or turkey & canned Marinara Sauce or just add a can of diced tomatoes, a can of tomato sauce and some Italian seasonings, serve over green beans, Zucchini noodles, or favorite veggies, with 1 oz Parmesan or Mozzarella Cheese	3 oz seasoned Roast 1/2 potato Roasted Vegetables or small dinner salad with 1 tbsp dressing	2-4 Meatballs 1/3 cup Zucchini Noodles with Marinara Sauce 1 Tbsp Parmesan Cheese
Snack	Bean Salad: 3 Tbsp Edamame 2 Tbsp chickpeas 1 tsp fat free salad dressing	1 Hard Boiled Egg 1/3 cup cottage cheese 1 oz nuts or sunflower or pumpkin seeds	6 oz Greek Yogurt 1/4 packet ranch seasoning packet Raw Vegetables for dipping

Have a Happy Ending to your week!

Mandy

Here is part 2 of the 7 day meal planner. Hope you get some ideas from this planner. The last few days I’ve also been going through some old cookbooks to get some new ideas too.

Meal planning helps me stay on track. I buy groceries for two weeks at a time and then in between buy fresh fruit and vegetables. We rarely eat out anymore although once in a while is a treat. We used to eat out every Friday and now have cut back on that. It’s been a few weeks since we did. That said though I am a firm believer you can eat and stay on track at any restaurant. It’s hard these days for me to be able to enjoy a meal out though. If I do go out, I stick to a cup of soup or a small salad. I also share meals with my guys so that I am not overwhelmed by a big plate in front of me.

Hope to hear from some of you if you have ideas about high protein meals you’ve really enjoyed and recommend. Take care.

Meal	Wednesday	Thursday
Break	Breakfast sandwich made with ham or turkey	½ Banana 1 tbsp peanut butter or almond butter ½ cup cottage cheese
Lunch	1 can Tuna, light in 1 tbsp low fat mayo 5 crackers or serve on a bed of lettuce	Green salad with fresh greens, 2 oz. grilled chicken or steak, 1 tbsp. salad dressing, green peppers, red onion, olives, 2 tbsp. cheese
Snack	Ants on a log: 2 tbsp soy nuts 2 tbsp. light cream cheese 4” long celery stick	Protein Bar
Dinner	Grilled Halibut 3 oz. Fresh green beans or Broccoli steamed ½ cup pasta or potato side dish	Chicken Salad Wrap: 1.5 – 3 oz. diced chicken breast 1 Tbsp. light mayo 1 Tbsp. minced celery and onion ¼” slice med tomato 2 leaves Romaine Lettuce
Snack	¾ cup frozen yogurt w/ some fresh fruit, 2 tbsp.	Pineapple blast ½ scoop Nectar Vanilla protein Powder 1/3 cup fresh or canned pineapple chunks 4 ice cubes 4 oz water

Hope you are all having a great weekend. I have put together this 7 day meal planner using some of my favorite meals and papers my dietician has put together for me. This is a general guideline and I did not calculate the daily calories. This is a high protein diet and lower carb although not Keto. Always remember to check in with your healthcare expert to see what food plan is right for you.

If you get hungry at the end of the day, you can always add a fruit or vegetable with another small protein. I’m curious to see if you find you have more energy when eating lower carb and higher protein. My dietician has taught me to choose lean proteins first, then fruits, and vegetables and if I have anything left to choose whole grains or a carbohydrate. This meal plan does have some fruits and vegetables.

I am excited about trying some of the recommendations. For example, I do eat a lot of tuna. I’m going to add the celery to my tuna to change it up a bit. Have fun while giving this a try. You can always substitute your own favorite dishes. If you only eat vegetarian, I recommend talking to a dietician or doing some research on the web to find some good high protein recipes.

This might also help as the Holidays approach, eating this way in between parties and family gatherings. We still want to have some treats now and then and don’t want to completely deprive ourselves of that. Even though this guide does not list treats, it’s okay to have them once in a while.

Since I am still new to the blogging system, I am having trouble putting the whole table in at once, so I have divided into a few parts. Take care and good luck.

Meal	Monday	Tuesday
Break- fast	1-2 Hard-Boiled Eggs 2 Slices of Avocado	1 cup Oatmeal, high protein with a few Tbsps. of fruit and a splash of cinnamon or honey
Lunch	Mexican Pasta Salad- Allrecipes.com or similar – 1-2 cups	2 Cheese Sticks rolled in 2 slices of deli turkey or ham 5 crackers
Snack	1 oz. of nuts 1/2 cup fresh fruit	Protein Shake or smoothee: Try Mocha protein shake over some ice for an iced coffee flavor
Dinner	Taco Salad 1-2 cups made with ground turkey or lean beef, black beans, lettuce, tomatoes, sour cream, olives, cheese 8 Tortilla chips Salsa	Homemade soup or Chili 1-2 cups 2 Tbsp. cheese 5 crackers
Snack	6 oz. Greek Yogurt with 1/4 packet ranch seasoning packet Raw Vegetables for dipping	1/2 apple 1 Tbsp. peanut or almond butter 1 oz. nuts

Life can be overwhelming with busy jobs, personal lives, children, pets, and other commitments. Thinking about losing weight or getting healthier can be stressful. We see diet and health commercials wherever we look. What is the right plan for you?

First, I suggest slowing down a little. Take some time for yourself to make a list of your goals. I suggest finding a place with no distractions. I know this is not always easy in our busy lives although this is a must. Maybe your favorite coffee shop or a favorite spot you like to visit. Take a notepad or something to write on.

I would make a list of priorities. For example, maybe you are very healthy and want to get more exercise. Maybe you only want to lose a few pounds. I have shared before that it is extremely important to love yourself at any weight. If you are healthy, fit, and overweight, maybe you do not need a drastic change right now. Take direction from your nurse, dietician, or physician regarding your nutrition and weight goals.

List your goal though. When I did this, at the top of my list was all of my health problems. Type 2 diabetes, Charcot Foot, high blood pressure, high cholesterol, metabolic syndrome, sleep apnea, etc. My mom passed away at 46 from the same problems and I was already in my mid 40’s. I was ready to make a drastic change. As I shared I have been successful on other weight loss programs which did keep my health issues at bay for a long time. It was in my late 30’s and early 40’s I could not seem to keep the balance any longer.

Bariatric surgery is not for everyone and I’m here to support you even if that is not your path. As for me, I will not regret my decision any time soon because the key is that it was right for me.

After you’ve made a list of your priorities, make a plan for how to get there. Perhaps the first step for some is counseling. Counseling and behavioral therapy can really help if you are struggling with self image, depression, isolation, eating disorders, or anxiety. This is really a great first step and takes courage to do it. You will not regret asking for help from a professional. Your therapist or counselor can also help you realize what your goals are and how to get there.

Whatever your goal, start easy and work into it. If it’s more exercise, decide what you will do and start with a few days per week. Your notebook paper should have your goals, a plan, and some ideas to get there. Once you’ve kept that commitment then build up to the goal. If you want to lose weight and do not know which program to use or where to start, maybe start with a basic app to start just tracking your current calories. Then slowly work to improve your targets. One trick I practice is if I eat way more one day than I should, the next day I do not stress about getting back to the right calories. Sometimes the next day my goal is simply to be under calories from the day before even if it is not meeting goal. It’s still a victory! You could even start more basic than this and spend some time just being more mindful around meal times and snack times. I’ve also known people including myself who did very well eating off a meal plan already made up and ready to go. I will provide some examples of this in the near future.

I want you to know it’s not always all or nothing. I still enjoy a treat now and then and I do count it. My goal in writing today though is to help you take the overwhelming out of not knowing where to start.

Please feel free to message me on Facebook or leave a comment here. I wish you the best as you start a journey whatever that journey might be.