If you read the old blog, you might recognize “Kristen’s Estrogen Balancing Life Changing Plan”.  It was developed in part through several visits with a dietician, as a way to overcome my estrogen dominance and “symndrome X”.  However, this was pre-band, and I am considering re-visiting, as the portions and amount of food is somewhat unrealistic for me now.  I don’t plan on tackling everything at once.  Right now I am working on the meal planning, the shopping, the water, and the food journal.  I’ll add another task as I get a grip on these.  Wish me luck.  It’s time to get my butt in gear and lose the second half of this excess weight.

 

Kristen’s Lifechanging Plan

 

Keep Food Journal

Fluids: 64oz+ non-calorie, non caffeinated fluids daily.

3 meals + 2-3 Snacks daily

Never more than 5 hours between Meals/snacks

Plan meals 1-2 weeks ahead

Grocery Shop 1x/week with list

Emphasize high fiber carbs

Choose soy protein several times a week

Supplements [These need updated for current, so removed the list]

30m Cardio Exercise 5x / Week

Weight Training, 2x / Week

Non-Food Relief: Yoga, Massage, Visualization, Abdominal Breathing

 

Protein (35-55 calories):  10-14 servings a day

Starches / Starchy Vegetables (80 calories): 6-8 servings a day

Fat & Oils (45 calories):0-3 servings a day

Fruits (60 calories):3-4 servings a day

Vegetables (10-30 calories): 3+ servings a day

 

(230 – 385) Breakfast: 2-3 Protein, 1-2 Starch, 1 Fruit, 0-1 fat, vegetables as desired

(170 – 190) AM Snack: 1 Protein/Fat, 1 Fruit, vegetables as desired

(265 – 440) Lunch: 3-4 Protein, 2 Starch, 0-1 Fat, vegetables as desired

(170 – 190) PM Snack: 1 Protein/Fat, 1 Starch or Fruit, vegetables as desired

(265 – 440) Dinner: 3-4 Protein, 2 Starch, 0-1 Fat, vegetables as desired

(170 – 190) Evening Snack: 1 Protein/Fat, 1 Starch or Fruit, vegetables as desired

 

I’m guessing I average 150 calories or so a day in vegetables.

Total: 1420 – 1985

 

Proteins

Excellent Choice

Fair Choice (limit)

Not-So-Good (Avoid)

 

Bison/Buffalo

Cottage Cheese

Chicken Breast (whole or ground)

Clams

Crab

Egg Substitute

Egg White

Fish – Fatty (Salmon, Tuna, Swordfish, Arctic Char)

Fish – Lean (halibut, orange roughy, red snapper, tilapia)

Mussels

Ostrich

Protein Powder

Soy Products

  Bean Curd

  Edamame

  Revival Shakes

  Meatless Alternatives (burger, sausage, chicken patties)

   Tempeh

   TSP /TVP

   Soy Beans

   Soy Cheese

   Soy Milk

   Soy Protein Powder

   Tofu

Turkey Breast (whole or ground)

Tuna 

 

Beef (lean cuts – eye of round, sirloin steak, ground sirloin)

Chicken, Dark Meat

Ham (lean)

Jerky

Lobster

Pork (Lean chops or tenderloin)

Oysters

Scallops

Shrimp

Turkey Bacon

Turkey, Dark Meat

 

I have questions about these to ask at next appointment

Foster Farms Turkey Sausage (mild/hot) Italian

Sardines

Turkey Keilbasa

Canadian Bacon

Healthy Choice low fat

Veal

Ricotta

Ff flavored yogurt

 

Anything fried

Anything with Skin

Bacon

Duck

Egg Yolk, more than 1 per meal and 4 per week

Fish, Breaded, Frozen

Fish Sticks

Hot Dog

Keilbasa – full fat

Liver & Organ Meats

Lunch Meat

Marbled/Untrimmed Meat

Ribs

Refried Beans w/ Lard

Sausage

 

Mixed Proteins

Excellent Choice

Fair Choice (limit)

Not-So-Good (Avoid)

 

Beans/Legumes

Buttermilk

Milk, Skim

Yogurt, Plain non/low fat 

 

 

Cheese Sticks, reduced fat

Chocolate Milk, rf or sf

Peanut Butter

Soy Nuts

Wheat Germ

Soy Chips

 

Cheese, full fat

Milk, Whole

Yogurt, full fat

Carbs – Starches

Excellent Choice

Fair Choice (limit)

Not-So-Good (Avoid)


Barley

Beans/Legumes

  Black

  Chickpeas

  Fava

  Kidney Beans

  Lentils (even canned soup)

  Lima

  Navy Beans

  Refried, nonfat

  Soy Beans

  Split Peas

  White Beans

Buckwheat

Bulgur

Bread, Whole Grain

Breadsticks, Whole Grain

Cereal, low sugar, high fiber. whole grain first ingredient

Corn (on the cob)

Dinner Roll, Whole Grain

Grains, whole or sprouted

Green Peas

Millet

Oatmeal, old fashioned

Pasta, Whole Wheat

Pita, whole wheat

Pumpkin

Quinoa

Rice, Brown

Rice, Converted

Rolled Oats

Rolled Rye (Flakes)

Rolled Wheat

Squash

Rye Berries

 

 

Bagel, ww

Beets

Cereal, low sugar, high fiber

Corn Tortilla

Couscous

English muffin, ww

Parsnip

Pasta, White

Popcorn

Potato, New

Potato, Sweet

Potato, Yukon Gold

Rice, White

Rice Noodles

Rutabaga

Tortilla, Fat Free

Tortilla, Whole Wheat

Turnip

Whole Grain Crackers (like triscuit, Ryvita Rye, rice snaps)

Yam

 

 

 

Bagel, white

Biscotti

Biscuit

Bread, white

Breadsticks, White

Buns, white

Cereal, sugary, low fiber

Cereal, puffed

Cream of Wheat/Rice

Flour Tortilla, regular

French Fries

Grits

Hash Browns, instant

Jams & Jellies

Oatmeal, Instant

Pancakes

Potato Chips

Saltine

Scone

Soda / Sugared Drinks

Sweets

Sweet Roll

Carbs – Fruits

Excellent Choice

OK Choice

Not-So-Good (Avoid)

 

Fresh

Frozen w/o Sugar

Canned in water, no sugar

Apples

Applesauce

Apricots

Bananas

Berries (Blueberry, Strawberry,Raspberry, Blackberry, Loganberries, Marionberries)

Cantaloupe

Cranberries

Dried Fruit (apricots, raisins, figs, dates)

Carambola (“star fruit)

Grapefruit 

Honeydew Melon

Kiwi (green or gold)

Peaches

Pears

Pineapple

Pomegranate

Plums

 

Canned, in Juice

Papaya

Cherries

Grapes

Guava

Kumquat

Mango

Mandarin Oranges

Nectarine

Oranges

Passion Fruit

Tangerines

Watermelon

 

Canned, in syrup

Fruit Juice

 

 

Fats

Excellent Choice

Fair Choice (limit)

Not-So-Good (Avoid)

 

Avocado

Canola Oil

Fat in Fish

Flaxseed, ground or oil

Nuts

  Almonds

  Cashews

  Filberts

  Macadamia

  Peanut

  Pecan

  Pistachio

Olives

Olive Oil

Peanut Oil

Peanut Butter

 

Corn Oil
Cream Cheese, lf

Grapeseed Oil

Nuts / Seeds

  Brazil Nut

  Pinenuts
  Sesame Seed

  Sunflower Seeds

  Walnuts

Mayonnaise, lf

Safflower Oil

Salad Dressings, rf

Sour Cream, lf

Soybean Oil

Sunflower Oil 

 

 

Bacon Bits

Butter

Coconut Oil

Dairy Fats

Fat in Meat & Poultry

Hydrogenated Oils

Palm Oil

Shortening

Trans Fats

Vegetables

Excellent Choice

 

Artichoke / Hearts

Arugula

Asparagus

Bean Spouts

Bell Pepper

Broccoli

Brussels Sprouts

Cabbage

Carrot

Cauliflower

Celery

Chinese Cabbage

Chives

Coleslaw

Collard Greens

Cucumber

 

 

Eggplant

Garlic, raw or roasted

Ginger

Green Beans

Herbs

Jicama

Kale

Leeks

Lettuce, all types

Mushrooms

Okra

Onion

Parsley

 

Pickles

Radish

Rhubarb

Sauerkraut

Sea Vegetables

Scallion

Snow Peas

Spinach

Sprouts

Alfalfa

Summer Squash

Tomato

Vegetable Juice

Water Chestnut

Watercress

Zucchini

Free Foods

 

 

Broth, 1 C.

Club Soda

Coffee

Cool Whip Free

Cream Cheese, ff, 1 T.

Dill Pickle

Dill Pickle Relish

Drink Mix, sf

Extracts

 

Gelatin, sf

Hard Candy, sf

Herbs & Spices

Ketchup, 1 T.

Margarine, ff

Mayonnaise, ff, 1 T.

Mustard

Non-Dairy Creamer, Liquid

Non-Dairy Creamer, Powder

 

Pancake Syrup, Sugar Free

Salsa

Salad Dressing, rf

Sour Cream, rf

Soy Sauce

Taco Sauce

Tea (Black, Green, Herbal)

Chamomile

Vinegar

Worcestershire Sauce

Convenience Foods & Snacks

 

 

– Frozen Ravioli (>3g fat/serving)

– Frozen Tortellini (>3g fat/serving)

– Frozen Fish, unbreaded (>10g fat), Mrs. Pauls Healthy Grilled, Gortons Grilled, Some tuna/salmon burgers

– Frozen Meals, >400 calories, >800mg Sodium

Soydance Pizza

– Tofu Classics, Shells & Curry, Mandarin Chow Mein

 

– Frozen Meal Kits ( >3g sat fat/serving skillet sensations, Create a meal, etc)

– Chili, Chicken

– Ramen Noodles – Westbrae, whole wheat & Baked

– Tumaros Homestyle Kitchen Soy Cheese Burritos

– Soy Boy Ravioli

 

2x / month max

Candy (under 150 calories)

Sorbet

Ice Cream

Frosted Cake

Frosted or stuffed Cookies

Fudgsicles

3x/week max

Frozen Juice Bars

Graham Crackers

Animal Crackers

Whole Wheat Fig Bars

Homemade Banana Bread

Gingersnaps

Pretzels

Baked Chips

Green Foods are ones emphasized by the dietician

Pink foods are additional foods recommended via dr. and research

 

Opportunity is missed by most because it is dressed in overalls and looks like work. — Thomas Alva Edison