· Nutrition:
o Log food/drinks every day in CC/PT/ notebook
§ If electronic is skipped, add CC and PT logs later
§ Record with meal categories
§ Record meal times?
o Calories per day – 1400 optimal, up to 1700 allowable
o Drinks – avoid empty cals – allowable drinks include:
§ Water - record daily on PT
§ Coffee - 2 thermos per work day with creamer
• Cut back to 1 eventually
• 1 cup of mocha cappuccino on non-work days
§ 100% juice – one per day max (counts as fruit)
§ Alcohol in order of preference – one per day
• Red wine is best,
• blush,
• white wine
• Honey mead (half bottle)
o Fruits and Veggies: log on PT every day, count on Sunday
§ 2 cup fruits per day
§ 2 - 3 cups veggies per day
· http://www.fruitsandveggiesmatter.gov/what/examples.html
o Nutrition Grade – report Sunday on PT
§ B+ nutrition for 4 weeks every day on CC
§ A nutrition every day on CC
o Money
§ $70 on eating out per month
§ $120 on groceries per month
o Vitamins:
§ Take a multi vitamin every day
§ Watch Vitamin D, vitamin B, Fiber, Iron, Potassium
o Portioned snacks
o Colorful foods
o Watch desserts
§ 3 bite rule
§ Occasional treat when needed – single servings, healthy choices
o Healthy yummy foods:
§ Proteins: Hummus, Turkey, Fish, Chicken, Eggs, Nuts, yogurt
§ Vegetables: especially Beans
§ Fruit: especially Avocados, blueberries
§ Carbs: Brown rice, WW spaghetti, WW fiber cereal, Oatmeal
§ Other: Enriched almond, enriched rice milk, Slim fast
· Exercise: Record daily on CC/PT
o Strength:
§ 2 weekly 15-20 minute weight lifting sessions
· 1 set each of 9 exercises per session
• Arms, Crunches, Arms, Lunges, Arms, Squats, Arms, Pushups, Arms
§ TV workout (less than 10 hours per week): every commercial
· 25 squats, 25 pushups, 25 jumping jacks
§ Cardio:
· Workout 4 times a week for 30 minutes
· 10000 steps per day – get outside every day
· Classes (they also incorporate strength training)
· Weight: Weigh self and log at least 3 times per week on CC, record
Friday and Sunday on PT, measure on Sunday and log on PT
o Lose 1-2 pounds per week (deficit of at least 1000 calories per day)
o Weight Milestones:
§ 235 lbs – August 2010
§ 221 lbs - November 21, 2010 - Started Peer Trainer
§ 218 lbs – December 2, 2010
§ 215 lbs – December 15 2010
§ 209 lbs – New Years Eve (goal was 210!!)
§ 205 lbs- January 2011 - 30 lbs! (1 year from this date – NWLR)- Nick Minaj CD
§ 200 lbs - February 2011 – comforter
§ Under 200 – February 2011 – new scale
§ 195 lbs - February 24 2011 - Show off -40 lbs at friend’s Wedding and Dexter Weekend; Weight when started CC in 2007
§ 190 lbs – March 2011 - Post Russia weight!
§ 185 lbs – June 2011 - 50 pounds! – no longer obese BMI!
§ 180 lbs – July 17 2011 - 55 lbs by my 23rd birthday
§ 175 lbs – August 2011- 60 lbs!
§ 170 lbs – August 2011 - 65 lbs! High school weight
§ 165 – September 2011 - Goal weight!!! - 70 lbs – new clothes!
· Go to doctor to decide if 155-160 = normal BMI
· Develop weight maintenance plan
o Other Milestones
§ Weight trend decrease on CC – got it!!
§ No more back fat!
§ Fit into my blue dress
§ Fit into plant seat comfortably – already making progress!!
§ Fit into ALL my pants
· Size 16
· Size 14
· Size 12 GOAL
§ Normal BMI
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