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Start Clean in 2014 Week 2!

January 16th, 2014 Posted in Bariatric surgery, Diabetes, Duodenal switch, Eating healthy, Hair loss, LapBand, Nutrition, post weight loss surgery tips, Protein and calories, Recipes, San Francisco weight loss center, Vertical gastrectomy, weight loss surgery, Weight loss surgery results

Thought it has been almost a week since I have posted, I am still staying strong! I only made one accidental mistake this week that actually made me scream.You may laugh, but I screamed when I started to realize what I was eating may not fit my diet right now. What happened was that I had fish that had flour dusted on top! It was mid-dinner that I started to notice my roommate made it this way and boy did it hurt. How can I ruin it by  having a tiny bit of flour? Anyway, when it comes to an elimination diet there is typically one mistake and I just had mine. Other than that, I have been eating and feeling great. If you are going through the same cleanse and make a mistake, just move forward. With any processes, there be ups and downs. Stay on track and keep going!

One of the most interesting part of this process has been understanding how much energy I have with a lot less calories than normal. I thought my workouts would suffer a little bit or I would be low in energy, yet I have only felt the opposite. You can see that everyday I do not have 0 grams of sugar, but that sugar typically comes from vegetables or 1-2 grams in things like nuts or coconut milk. Typically, if the sugar is about 1-2 grams per serving then most likely it is from natural sources of food.

Another thing I realized this week is the great power of protein and healthy fats. These food we know are more slowly digested so they help us feel longer and the power of that when you are on a lower calorie diet is amazing. These macronutrients also produce steady blood sugar levels because you do not produce insulin to utilize these nutrients. During this time of not having much sugar and carbohydrate, my body has been feeling full longer and not craving sugar now but rather I am not craving healthy fats.

If you haven’t seen this video yet, it really made an impact on me and it truly gives me a visual of why choosing organic foods is important.

http://www.spiritscienceandmetaphysics.com/a-little-girls-experiment-will-change-the-way-you-think-about-food/

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Here is the weekly run down: 

 Monday, January 13, 2014 

Breakfast Calories Carbs Fat Protein Sugar Fiber
Philz – Dancing Water Brewed Coffee, 12 ounces 5 0 0 0 0 0
Syntrax Nectar Naturals Any Flavor – Whey Protein, 1 scoop 90 0 0 23 0 0
Silk – Original Almond Milk (Unsweetened), 8 oz 30 1 3 1 0 1
Organic Valley – Soy Milk – Original 240ml (8 oz), 60 ml 28 3 1 2 2 1
  153 4 4 26 2 2
Lunch
Trader Joes – Yellow Fin Tuna In Olive Oil, 1 container (4 oz ea.) 240 0 16 26 0 0
Organic Girl – Baby Arugula, 1 cups (85g) 13 2 0 1 1 1
Trader Joe’s – Aioli Garlic Mustard Sauce, 2 tsp 20 0 2 0 0 0
  273 2 18 27 1 1
Dinner
Pork Generic – Pork Chop – Bone In, Baked, 2 medium (3oz, with bone, raw) (yield after cooking, bone removed) 236 0 14 27 0 0
Kale – Raw, 1 cup, chopped 34 7 0 2 0 1
Lettuce Fresh Express – Spring Mix (Baby Lettuces, Greens, & Radicchio) 85 g (Net Carbs), 1 cups 15 2 0 1 0 1
Avocado Haas, 1/5 Medium 1oz. – Avocado 1 Wedge, 1.5 ounce (30g) 75 5 7 0 0 3
Roma Tomato, Sliced/chopped – Roma Tomato (Per Nutritiondata.self.com), 62 g 11 2 0 1 2 1
Righteous – All Natural Lemon & Mustard Seed Dressing, 15 ml 68 2 7 0 2 0
  439 18 28 31 4 6
Snacks
Trader Joe’s Nuts Net Carbs – 50% Less Salt Dry Roasted & Salted Almonds, 1/3 cup (28g = 1 oz) 240 3 21 9 1 5
Trader Joes – Light Coconut Milk, 1/3 cup, 5.33 tbsp 50 4 4 0 2 0
Trader Joe’s – Chia Seeds, 2 Tbsp 140 2 10 6 0 12
Blueberries – Raw, 0.25 cup 21 5 0 0 4 1
Whole Foods – Fresh Ground Peanut Butter (2 Tbsp/33g), 2 Tbsp 200 9 15 8 3 2
  651 23 50 23 10 20
Totals 1,516 47 100 107 17 29
Your Daily Goal 2,066 130 91 180 43 24
Remaining 550 83 -9 73 26 -5
Calories Carbs Fat Protein Sugar Fiber

 Exercise notes: 90 minute spin session

 Tuesday, January 14, 2014 
Breakfast Calories Carbs Fat Protein Sugar Fiber
Trader Joe’s Nuts Net Carbs – 50% Less Salt Dry Roasted & Salted Almonds, 1/3 cup (28g = 1 oz) 240 3 21 9 1 5
Syntrax Nectar Naturals Any Flavor – Whey Protein, 1 scoop 90 0 0 23 0 0
Generic Coffee – Black Coffee, 8 oz 2 0 0 0 0 0
Kale – Raw, 1 cup, chopped 34 7 0 2 0 1
Navitas Naturals – Raw Chocolate/cocoa Nibs, 14 g 65 5 6 2 0 5
Silk – Original Almond Milk (Unsweetened), 8 oz 30 1 3 1 0 1
  461 16 30 37 1 12
Lunch
Trader Joes – Hard Boiled Egg, 2.75 hard boiled egg 165 0 0 0 0 0
  165 0 0 0 0 0
Dinner
Generic – Petrale Sole, 8 oz 200 0 4 42 0 0
Taylor Organic Baby Spring Mix – Mixed Baby Greens, 3 oz (cups) 15 3 0 2 0 2
Mrs. Renfro’s – Habanero Salsa, Hot, 2 Tbsp. (38g) 15 3 0 0 1 0
  230 6 4 44 1 2
Snacks
Royal Flavor Greenhouse – Mini Sweet Peppers (Yellow, Red, Orange), 3 peppers (85 g) 25 5 0 1 3 1
Trader Joe’s – Alaskan Pink Salmon Canned-Updated March 2013, 2 oz 60 0 1 13 0 0
  85 5 1 14 3 1
Totals 941 27 35 95 5 15
Your Daily Goal 2,098 132 93 183 43 25
Remaining 1,157 105 58 88 38 10
Calories Carbs Fat Protein Sugar Fiber

Exercise notes: 60 minute run, 15 minute of core strength

 Wednesday, January 15, 2014 

Breakfast Calories Carbs Fat Protein Sugar Fiber
Philz – Dancing Water Brewed Coffee, 12 ounces 5 0 0 0 0 0
Westsoy – Organic Unsweetened Soy Milk 240ml (8 oz), 60 ml 23 1 1 2 0 1
Navitas Naturals – Raw Chocolate/cocoa Nibs, 14 g 65 5 6 2 0 5
Kale – Raw, 0.5 cup, chopped 17 3 0 1 0 1
Syntrax Nectar Naturals Any Flavor – Whey Protein, 1 scoop 90 0 0 23 0 0
Milk – Silk – Almond Milk, Unsweetened Vanilla , 1 cup 30 0 3 1 0 0
  230 9 10 29 0 7
Lunch
Carrots, Baby Raw Mine – Raw Baby Carrots, 1 cup 25 1 0 0 3 2
Trader Joes – Hard Boiled Egg, 2 hard boiled egg 120 0 0 0 0 0
Trader Joe’s – Aioli Garlic Mustard Sauce, 2 tsp 20 0 2 0 0 0
Organic Girl – Baby Arugula, 1 cups (85g) 13 2 0 1 1 1
Trader Joes – Grilled Lemon Pepper Chicken-fully Cooked, 3 ounces 110 1 3 20 0 0
  288 4 5 21 4 3
Dinner
Hyvee – Stew Meat (Beef), 1 oz. cooked 48 0 3 6 0 0
Organic Girl – Baby Arugula, 1.33 cups (85g) 17 2 0 1 1 1
Eggs – Large, Fresh, Boiled, Poached, 1 egg 70 0 6 6 0 0
Generic – Grilled Portabella Mushroom, 1.5 cup sliced (121g) 63 9 1 7 0 4
Singlong – Stew Meat Sauce, 30 g 13 3 0 1 0 0
  211 14 10 21 1 5
Snacks
Whole Foods – Fresh Ground Peanut Butter (2 Tbsp/33g), 0.75 Tbsp 75 3 6 3 1 1
Trader Joe’s Nuts Net Carbs – 50% Less Salt Dry Roasted & Salted Almonds, 1/3 cup (28g = 1 oz) 240 3 21 9 1 5
Whole Foods – Fresh Ground Peanut Butter (2 Tbsp/33g), 0.75 Tbsp 75 3 6 3 1 1
Whole Foods – Fresh Ground Peanut Butter (2 Tbsp/33g), 2 Tbsp 200 9 15 8 3 2
  590 18 48 23 6 9
Totals 1,319 45 73 94 11 24
Your Daily Goal 1,955 123 87 170 40 23
Remaining 636 78 14 76 29 -1
Calories Carbs Fat Protein Sugar Fiber

Exercise: 60 minute spin

Weight training 30 minutes

 Thursday, January 16, 2014

Breakfast Calories Carbs Fat Protein Sugar Fiber
Syntrax Nectar Naturals Any Flavor – Whey Protein, 1 scoop 90 0 0 23 0 0  
Westsoy – Organic Unsweetened Soy Milk 240ml (8 oz), 60 ml 23 1 1 2 0 1  
Philz – Dancing Water Brewed Coffee, 12 ounces 5 0 0 0 0 0  
Milk – Silk – Almond Milk, Unsweetened Vanilla , 1 cup 30 0 3 1 0 0  
  148 1 4 26 0 1  
Lunch
Trader Joes – Grilled Lemon Pepper Chicken-fully Cooked, 2.5 ounces 92 1 2 17 0 0  
Organic Girl – Baby Arugula, 1 cups (85g) 13 2 0 1 1 1  
Trader Joe’s – Aioli Garlic Mustard Sauce, 2 tsp 20 0 2 0 0 0  
Trader Joes – Hard Boiled Egg, 1 hard boiled egg 60 0 0 0 0 0  
  185 3 4 18 1 1  
Dinner
Trader Joe’s – Wild Alaskan Sockeye Salmon Fillet, Skin-on 113 g, 197.75 g (4 oz) 280 0 11 42 0 0  
Mrs. Renfro’s – Habanero Salsa, Hot, 2 Tbsp. (38g) 15 3 0 0 1 0  
Avocado Haas, 1/5 Medium 1oz. – Avocado 1 Wedge, 1.5 ounce (30g) 75 5 7 0 0 3  
Lettuce Fresh Express – Spring Mix (Baby Lettuces, Greens, & Radicchio) 85 g (Net Carbs), 1 cups 15 2 0 1 0 1  
Homemade – Lemon, Mustard, Oil Dressing, 0.99 tbs 41 2 4 0 0 0  
  426 12 22 43 1 4  
Snacks
Trader Joe’s – Dry Roasted Unsalted Almonds, Per Almond, 13 almond 91 2 5 3 0 1  
Archer Farms – Wasabi Soy Nuts, 1/4 cup 170 5 15 6 1 3  
Trader Joe’s – Persian Cucumber, 2 cucumber 32 7 0 1 3 1  
Trader Joe’s – Chia Seeds, 2 Tbsp 140 2 10 6 0 12  
Trader Joes – Light Coconut Milk, 1/3 cup, 5.33 tbsp 50 4 4 0 2 0  
Trader Joes – Organic Peanut Butter Crunchy Salted, 1.5 Tbsp (3g) 143 5 12 6 1 2  
Navitas Naturals – Raw Chocolate/cocoa Nibs, 7 g 33 3 3 1 0 2  
  659 28 49 23 7 21  
   
Totals 1,418 44 79 110 9 27  
Your Daily Goal 2,198 138 97 192 46 26  
Remaining 780 94 18 82 37 -1  
  Calories Carbs Fat Protein Sugar Fiber

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