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Start Clean in 2014 Week 2 Review and Going into Week 3

January 20th, 2014 Posted in Bariatric surgery, Eating healthy, Holidays, News, Nutrition, post weight loss surgery tips, Post WLS tips

This weekend marked the end of the second week of my Start Clean in 2014 program. I had a great weekend and did more than just stay in the house! I actually ate out twice this weekend which turned out great!

Friday was a long day and typically after a long day I may be tempted to have a cocktail. This was not the case! I had a family dinner out in Los Gatos at Oak and Rye and instead of sipping cocktails and eating pizza, I opted for unsweetened iced tea and organic chicken and kale. The kale there was simply dressed with roasted lemon juice and seriously rocked. I highly recommend it. After dinner I relished in conversation with my family rather in gelato like the rest of my family. I could have also bought a hot tea to sip on while we sat and talked, but I decided to wait until I got home.

Though I do like to drink here and there. I wanted to share my feelings on alcohol consumption.

When you drink alcohol (any kind) your body works on metabolizing the alcohol first and it does not metabolize other nutrients such as carbohydrates or fat effectively. For some, this can also cause high blood sugars overtime because you cannot effectively turn the carb you eat into glucose. Last, it is empty calories! It is about 7 calories per gram and it provides no nutritional benefit. Most studies recently have showed that 1 drink a day for women is still not recommended.  Also, daily drinking causes increased triglycerides which can cause alcohol induced fatty liver. For most who have surgery, you most likely had non-alcohol induced fatty liver from too much carbohydrate, you do not want to ruin your efforts by drinking on top of your healthy diet. 

My drink of choice! Chai tea with almond milk and cinnamon. No sugar!

My drink of choice! Chai tea with almond milk and cinnamon. No sugar!

The rest of the weekend turned out great. On Saturday, I even went to sushi! I ate a bowl of miso soup and has the Chef Selection of sashimi. Most people would think that you would leave hungry by just having the fish and no rice, but I left SO full but not feeling gross and groggy like I do when I typically have rolls with rice. It was great! While my date bought some popcorn and soda, I managed to sneak in a black americano to our movie and had a pack of roasted almonds in my purse if I was in the mood to munch.

With the restricted carbohydrate intake, I am still feeling great in my workouts as long as I am eating frequently. Right now I am also truly focusing on the nutritional density of the foods that I am eating and I am loving it! I made a fabulous nutrient dense protein drink today that was awesome.

Gabriella’s Awesome Detox Smoothie

(I would only use this in maintenance d/t high calorie count, but very high in fiber!)

-1 scoop Jay Robb Strawberry egg white protein

-1/2 cup raw organic tuscan kale

-1 Tbsp. avocado

-1 Tbsp. raw cocoa nibs (fat dense, do not use on low calorie diet)

-1 Tbsp. black chia seeds

-2 Tbsp. blueberries (optional)

-1 cup unsweetened almond milk

*Add to blender and blend until fully incorporated.

Nutrition: 394 calories, 25 grams carb (17 grams fiber, 3 gram sugar), 19 grams fat, and 33 grams protein

Here is my nutrition recap since Friday: 

Friday, January 17, 2014 
Breakfast Calories Carbs Fat Protein Sugar Fiber
Navitas Naturals – Raw Chocolate/cocoa Nibs, 14 g 65 5 6 2 0 5
Syntrax Nectar Naturals Any Flavor – Whey Protein, 1 scoop 90 0 0 23 0 0
Kale – Raw, 1 cup, chopped 34 7 0 2 0 1
Whole Foods – Soy Latte, 20 oz. 102 5 4 9 1 4
  291 17 10 36 1 10
Lunch
Trader Joes – Albacore Solid White Tuna In Water No Salt Added, 1 container (5.1 oz drained ea.) 152 0 3 33 0 0
Mrs. Renfro’s – Habanero Salsa, Hot, 2 Tbsp. (38g) 15 3 0 0 1 0
Taylor Organic Baby Spring Mix – Mixed Baby Greens, 3 oz (cups) 15 3 0 2 0 2
  182 6 3 35 1 2
Dinner
Mary’s Free Range – Chicken Breast – Organic, 6 oz 210 0 5 39 0 0
Cooking Light Recipe – Garlic-Roasted Kale, 2/3 cup 72 7 5 2 0 1
Lipton – Iced Tea-unsweetened With Lemon, 16 fl oz
282 7 10 41 0 1
Snacks
Trader Joes – Organic Peanut Butter Crunchy Salted, 0.25 Tbsp (3g) 24 1 2 1 0 0
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
Trader Joes – Organic Peanut Butter Crunchy Salted, 1 Tbsp (3g) 95 4 8 4 1 2
Blackberries Raw – 1 Blackberry, 5 berry 15 2 0 0 1 1
Archer Farms – Wasabi Soy Nuts, 1/4 cup 170 5 15 6 1 3
  494 18 39 17 5 18
Totals 1,249 48 62 129 7 31
Your Daily Goal 1,400 88 62 122 29 16
Remaining 151 40 0 -7 22 -15
Calories Carbs Fat Protein Sugar Fiber
Exercise: Rest Day! :)Saturday, January 18, 2014 

Breakfast Calories Carbs Fat Protein Sugar Fiber
Peet’s – Cafe Au Lait – Soy, 16 oz 40 5 2 3 3 0
Starbucks – Caffe Americano Grande, 16 oz 15 3 0 1 0 0
Homemade – 2 Large Egg Smoked Salmon(33g) Omelette, 1 omelette 202 0 13 20 0 0
Lettuce Fresh Express – Spring Mix (Baby Lettuces, Greens, & Radicchio) 85 g (Net Carbs), 1 cups 15 2 0 1 0 1
  272 10 15 25 3 1
Lunch
Jay Robb – Egg White Protein Powder – Strawberry, 1 scoop 120 4 0 24 0 0
Kale – Raw, 1 cup, chopped 34 7 0 2 0 1
Trader Joes – Organic Peanut Butter Crunchy Salted, 1.5 Tbsp (3g) 143 5 12 6 1 2
  297 16 12 32 1 3
Dinner
Hikari Miso – Miso Soup With Seaweed and Tofu, 1/2 cup 32 3 1 1 2 1
Generic – Mixed Sashimi (Avg. of Hamachi, Tai, Salmon, Ika, Tako), 8 piece 300 0 12 48 0 0
  332 3 13 49 2 1
Snacks
Carrots, Baby Raw Mine – Raw Baby Carrots, 1 cup 25 1 0 0 3 2
Starbuck’s – Evolution Harvest Almond Mix, 1.5 oz (1 pouch) 250 8 22 9 2 5
  275 9 22 9 5 7
Totals 1,176 38 62 115 11 12
Your Daily Goal 2,177 137 96 190 45 26
Remaining 1,001 99 34 75 34 14
Calories Carbs Fat Protein Sugar Fiber 
Exercise: 1 45 minute spin and 1 60 minute spin class (double day)Sunday, January 19, 2014 

Breakfast Calories Carbs Fat Protein Sugar Fiber
Trader Joes – Organic Peanut Butter Crunchy Salted, 1.5 Tbsp (3g) 143 5 12 6 1 2
Peet’s – Cafe Au Lait – Soy, 16 oz 40 5 2 3 3 0
Sunny Meadow – Large Egg, Scrambled, 3 egg (50g) 210 0 15 18 0 0
Avocado – Fresh Plain Avocado, 1/5 th of an avocado (1 oz) 50 3 5 0 0 2
Mrs. Renfro’s – Habanero Salsa, Hot, 2 Tbsp. (38g) 15 3 0 0 1 0
Generic – Grilled Portabella Mushroom, 0.5 cup sliced (121g) 21 3 0 2 0 1
  479 19 34 29 5 5
Lunch
 
Dinner
Cabbage – Red, raw, 0.5 cup, chopped 14 3 0 1 2 1
Kale – Raw, 1 cup, chopped 34 7 0 2 0 1
Homemade – Lemon, Mustard, Oil Dressing, 0.99 tbs 41 2 4 0 0 0
Nasoya – Organic Extra Firm Tofu, 5.25 oz (85g) 140 5 7 16 0 2
Eggs – Large, Fresh, Boiled, Poached, 1 egg 70 0 6 6 0 0
Squash – Zucchini, includes skin, cooked, boiled, drained, without salt, 0.5 cup, sliced 14 4 0 1 2 1
  313 21 17 26 4 5
Snacks
Trader Joes – Organic Peanut Butter Crunchy Salted, 1.5 Tbsp (3g) 143 5 12 6 1 2
  143 5 12 6 1 2
Totals 935 45 63 61 10 12
Your Daily Goal 2,114 133 94 184 44 25
Remaining 1,179 88 31 123 34 13
Calories Carbs Fat Protein Sugar Fiber

Exercise: 1 45 minute interval Dailey Method

40 minute trail run

 Monday, January 20, 2014 

Breakfast Calories Carbs Fat Protein Sugar Fiber
Almond Milk Trader Joes – (Net Carbs) Unsweetened, Vanilla, 8 oz. 40 2 3 1 0 1
Generic Coffee – Black Coffee, 8 oz 2 0 0 0 0 0
Trader Joes – Organic Peanut Butter Crunchy Salted, 1 Tbsp (3g) 95 4 8 4 1 2
  137 6 11 5 1 3
Lunch
Kale – Raw, 1 cup, chopped 34 7 0 2 0 1
Jay Robb – Egg White Protein Powder – Strawberry, 1 scoop 120 4 0 24 0 0
Avocado – Fresh Plain Avocado, 1/5 th of an avocado (1 oz) 50 3 5 0 0 2
Trader Joe’s – Chia Seeds, 1 Tbsp 70 1 5 3 0 6
Blackberries – Raw, 0.25 cup 15 3 0 1 2 2
Trader Joes – Almond Milk Vanilla Unsweetened, 1 cup 40 2 3 1 1 1
Navitas Naturals – Raw Chocolate/cocoa Nibs, 14 g 65 5 6 2 0 5
  394 25 19 33 3 17
Dinner
 
Snacks
Cabbage – Red, raw, 1 cup, chopped 28 7 0 1 3 2
Kale – Raw, 0.5 cup, chopped 17 3 0 1 0 1
Nuts – Raw Hazelnuts, 5 nuts/1 oz/28 g 44 1 4 1 0 1
Marzetti – Simply Dressed Lemon Vinaigrette, 0.5 Tbsp. (30g) 23 1 2 0 0 0
Caribou Coffee – Large Iced Americano, 439 g 5 0 0 3 0 0
  117 12 6 6 3 4
Totals 648 43 36 44 7 24
Your Daily Goal 1,400 88 62 122 29 16
Remaining 752 45 26 78 22 -8
Calories Carbs Fat Protein Sugar Fiber

Exercise: 1 hour spin, 1 hour body conditioning

Monday’s diary does not include dinner because I haven’t consumed it yet! I was lucky enough to have the day off today and I had a freedom ride themed spin class this morning which was awesome. Since it is MLK day, I want to leave you all with a quote.

“You don’t have to see the whole staircase, just take the first step.” MLK 

xoxo Gabriella

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