Annie's Food Logs #24

Hi Deb,

Now that I have finished doing the food logs and feel great , I was wondering are you accepting new clients for your personal training? Was just thinking of you and wanting to get a good start to this winter!

-Abby

​Hey Annie,

GREAT to hear from you!!! I would LOVE to train you and guide you to your exercise goals.  I can tell you would be awesome to train...you seem very fit, strong and you have a great attitude...AND I know you are fueling correctly which will be exactly what your body needs to build the muscle!!! Let me know your thoughts...big hugs!!!

Deb

Deb,

Let's start as soon as possible. Let me know your schedule and we can figure it all out. I am so excited to start weight training with you and building lean muscle and losing more body fat.

Annie

Annie's Food Logs #23

Hey Annie,

Good luck tomorrow...:)

It is interesting that celebration comes in the form of unhealthy foods...it does not have to...but that is how the majority celebrates most occasions...and yes...there is that reminder of how sugar can be just like a very bad hangover...or stomach ache...I do have a little "shit-eating-grin" on my face...heheheheee. Keep up the good work...and remember that the treats are also a part of life...:)

Deb

Deb,

First day was AWESOME!  But there are new challenges for my diet. The pacu is a sterile environment.  So that means no snacks or water on the floor. We have a room where we can keep them but you have to have someone watch your patient(s) while you go sneak a drink or snack. But what's beautiful is they require you to take a entire 45 minute break! I'm still in awe. So my new schedule will be 0930-1800. Here's how today went.

0730- overnight oats with skim milk and raspberries
0930- pumpkin seeds and go raw
1330 - turkey with hummus and two pieces ez bread and carrots
1800- turkey and carrots

2000- protein shake with egg whites pumpkin cottage cheese and 1 scoop jay rob

I'm also relieved i didn't gain any weight back from this weekend. I know on paper i didn't eat enough but i feel okay.

Annie

Annie's Food Logs #22

Hey Annie,

My only suggestions would be to add some turkey to your lunch...and maybe a little more for your snack...I am not sure 1 egg will keep your energy up...and keep you satiated. Otherwise...YOU ROCK!!! Have you "liked" my Food Print For Life  facebook page? You will find a ton of recipes...I hope you enjoy it!!!

Deb

Deb,

Okay boy oh boy these past 2 days. Friday was really just like any other day, ate good, and ate clean.

10/10
0630- 2 pieces ez bread with almond butter and banana
0930-larabar pumpkin heaven pie with go raw and a hard boiled egg
1230- chicken cacciatore home made one piece ez bread
1530- hard boiled egg, carrots, hummus
1830- turkey breast with hummus
2030- homemade chicken soup with tomatoes carrots and celery (I'm fighting a cold ugh!) And a ginger berry kambutcha

10/11: my last day at my current job before I start my new job Monday, today really was a struggle and I feel like I didn't eat very well for myself

0630- 2 pieces ez bread almond butter and banana
0930- larabar and go raw
1230- spinach lasanga  (my coworkers brought in food for me I felt guilty saying no)
1530- apple crumble cake and a piece of brownie
1830- went to wishbone with fam got the rainbow trout pan cooked and lots of greens

I really felt the sugar in terms of how it wrecked my stomach! There's that reminder you were talking about.

Annie

Annie's Food Logs #21

Annie,

For your pumpkin obsession!!!

Vegan Pumpkin Chili  Print this Recipe!

Adapted from 101 Cookbooks

Few notes. If you’re worried about the heat, scale back a little bit on the chili powder. Better yet, add a little bit at a time and stop when you reach the desired kick.
I rarely make real vegetable broth, I use organic vegetable bouillon with salt. It might not be the real deal but it’s close enough.
Lastly, this recipe makes for a huge pot of chili, so either use your largest pot or cut quantities in half. Just remember that chili cooks best in bigger quantities.

Ingredients
Makes 12 servings (or more)

2 tablespoons olive oil
2 large yellow onions, chopped
8 garlic cloves, chopped
1 tablespoon ginger, peeled and grated
2 tablespoons chili powder
1 teaspoon ground cumin
1 chipotle pepper, seeded and finely chopped
2 green bell peppers, chopped
2 ½ cups / 10 ½ oz / 300 gr diced pumpkin
1 28 oz / 800 gr can of crushed tomatoes
8 cups vegetable broth
2 cups / 14 oz / 400 gr green lentils, rinsed and picked over (you can alternatively use black lentils)
1 cup / 7 oz / 200 gr pearled farro (or barley)
⅔ cup / 6 oz / 120 gr bulgur wheat
1 tablespoon tomato paste

Toppings: fresh chopped parsley, dollop of plain soy yogurt, a drizzle of olive oil.

Directions

In a large stockpot over medium heat add the olive oil, and onions. When the onions soften up, add the garlic, ginger, chili powder and cumin.
Stir well and cook for a minute or so, until everything gets quite fragrant.
Stir in the chipotle pepper, green bell peppers, diced pumpkin, tomatoes, tomato paste, and the vegetable broth. Now add the lentils, farro, and bulgur (stirring between each addition).
Bring to a boil, then reduce the heat to low and simmer. After 10 minutes, take a taste and adjust with salt and/or chili powder.
Simmer away for about 35-45 minutes or until the lentils and grain are fully cooked through.
If the chili thickens up too much, add more water, one cup at a time.
Before serving do your final adjustment with seasoning and water, if necessary.
Serve sprinkled with fresh chopped parsley, a dollop of soy yogurt and a drizzle of olive oil.

Nutrition facts

One serving yields 250 calories, 44 grams of carbs, 2.9 grams of fat and 13 grams of protein.

Deb

Deb,

Looks delish! Will have to make the pumpkin chili asap. Love that you are helping me achieve my pumpkin fix! 

0630- overnight oats with almond milk and banana
0930-larabar and hard boiled egg
1230- 2 pieces ez bread hummus and carrots
1530 go raw trail mix and chocolate protein cake
1830- hard boiled egg
2030- chicken with tomatoes mushrooms onions and peppers

Keep the fall recipes coming :)

Annie's Food Logs #20

Deb,

food log for yesterday:

0630-overnight oats, almond milk, banana

0930-hard boiled egg and larabar pumpkin pie

1230-two pieces ez bread with turkey and mustard, dried apples

1530-hummus and carrots

1830-protein chocolate cake slice

2030-homemade veggie soup with carrots, celery, spinach, jalapenos, and organic chicken

food log for today-

0630-overnight oats, almond milk, banana

0930-hard boiled egg and larabar pumpkin pie

1230-homemade veggie soup with carrots, celery, spinach, jalapenos, and organic chicken + Pieces ez bread

1530-hard boiled egg and chocolate protein cake slice

1630-banana

2000-homemade veggie soup with carrots, celery, spinach, jalapenos, and organic chicken

im feeling good, went for a run today, but good lord my cramps will be the death of me, they hurt so bad! Im really liking the assortment of foods im eating and feel good about my protein intake. Okay, so the protein chocolate cake is a work in progress but by the time i see you i will have a perfected one just for you because honestly it is very tasty! Its my first time using real 100% organic cocoa powder...learned its very bitter, but one of those applesauces added to the mixture seemed to really change it up and add a sweet moisture that's natural! here is a link to what it looks like-

http://proteinpow.com/2013/03/my-post-workout-chocolate-protein-cake.html

its cottage cheese, egg whites, protein powder, cocoa, black beans, and now applesauce hehe 

have a good night :)

-Annie

Annie's Food Logs #19

Annie,

Such a great eating day!!! And we all need to have a treat once in a while...so I am very happy you enjoyed the truffle...yum!!!

Be very proud of YOU!!

Deb

Deb,

Okay so today was day one of my period and I really felt it on my energy level. Still got a run in but I didn't really feel great doing it. I was good through out the day without getting hungry before meals. Sometimes that happens with my cycle I'll kind of have a toned down appetite the first day or so.
0730-2 pieces ez bread, almond butter, 1/2 cup ez granola with almond milk
0930- larabar and Almonds
1230- 2 pieces ez bread with turkey and hummus
1530- one slice of protein pow post work out chocolate cake
1830- Protein shake with organic pumpkin cottage cheese egg whites and keifer
2030- tuna salad with lime vinaigrette and Kim chi soup from enso's

Hope you had a good day!

Annie

Annie's Food Logs #18

Annie,

You are awesome!!! A perfect eating day...and I am so glad you got a run in...yippy!!!!
Deb



Deb,

Another good day! I had a moment of weakness and tried a dark chocolate truffle my friend made. It was the size of a quarter though. felt pretty good through out the day.

0630- 2 slices ez bread, eggplant, 3 egg whites, 1 egg
0930-larabar and go raw trail mix
1230- chicken breast, guacamole,  brown rice, and beans
1400-dark chocolate truffle
1530 - applesauce and a spoonful of peanut butter
1830-1 can of Alaskan tuna, spoon of hummus, on a bed of cabbage yum!

Hope you had a good day too!

Annie

Annie's Food Logs #16

Hey Annie,

I am so sorry you had some issues over the weekend...it is amazing when we are aware of how we want to deal with the emotions...some choose food...some alcohol...some drugs...etc. etc. Being AWARE is the most important step. Once we continue to see our behaviors...and they are apparent to us...it makes us realize what we are doing...and the more that happens...we can tend to find other solutions. I am soooooo proud of you for knowing how good you feel when you eat clean...and for choosing to eat clean knowing that eating the cakes and cookies would not solve the problem...even though they would work for that moment...in the long run...it would just lead to more stress and upset. You rock!!!!!! :)

Deb,

just slept about 10 hours after working 3 twelve hour shifts, feeling like a new person! 

food log for yesterday 09/29

0630- 2 pieces ez bread with almond butter and banana

0930- go raw trail mix 

1230-vegan chili from hospital cafe with sliced avacado from home, side salad with goddess dressing from tjs

1530-go raw trail mix and a apple

1830- banana and go raw trail mix

2030-chicken fatesh salad from pita inn no dressing, hummus 

I felt like it was kind of a hodge podge mix with this days meals because i was on the tail end of my groceries. 

Annie

Annie's Food Logs #15

Annie,

Another fabulous day!!! I am so happy you feel more energy...and are noticing when you need more fuel...:)

Have a fabulous day...

Deborah Stern

Hi Deb,

 

Sorry I didnt get my food log to you last night, work is catching up to me and I fell asleep!

 

Food log for 09/28:

0630- 2 pieces ez bread with almond butter and banana

0930-larabar

1230-2 pieces ez bread with applegate smoked turkey, organic mustard, and half an avacado

1530-go raw trail mix and apple

1830-go raw trail mix

2030-grilled chicken with asparagus

 

Ill send you my one for today when I get home tonight :) so happy I am eating clean and healthy. I had some boyfriend troubles saturday night into sunday and it really made me want to kind of channel my emotions into eating. And of course, someone brought in a huge tray of cookies and coffee cake. UGH! But I wanted to stick to my meal plan and I feel good that I did.

Annie

Annie's Food Logs #14

Annie,


Wow...this is so awesome that even on your day off you are so great with the timing and the food. You should be VERY proud of yourself!!!
I am so happy that you feel good...and that you are enjoying the food...and so glad you like the Jay Robb.


Just make sure to drink a lot of water if you have alcohol...:)
Deb










Hi Deb,


Today I was a decent day. Man do i notice when I skimp on lunch. I worked 8 hrs then did a 4 mile run. Im noticing the extra energy :)


0630-cinnamon raisin ez bread x2 with natural peanutbutter and 1 banana
0930-larabar blueberry muffin flavor
1230- 2 pieces ez bread, apple gate turkey, carrots
1530- 4 slices of applegate turkey
1830- protein shake, with organic pumpkin, isopure protein powder 1 scoop, 1/4 cup almond milk, 1/2 cup organic cottage cheese


After the protein shake I feel so full. I might have some cottage cheese before bed. Hope you had a good day.
Annie

Annie's Food Logs #13

Annie,
Great to hear...and great job!!!!
Deb

Hi deb,
Today was a good day off,  I felt good, didn't struggle too much between snacks and meals. I like the jay robb protein powder it's much more light tasting that other protien powders. Thanks for the recommendation :) energy wise I felt good too, I had the coffee purely for enjoyment. Love Love my caffeine lol. Hope you had a good day.

0730- 2 pieces ez bread, 3 egg whites 1 egg, 1/4 cup black beans
1030- larabar apple pie, ice coffee with stevia 
1330- 2 pieces ez bread, Applegate herb turkey, half an avacado
1630- protein shake 1 scoop jay rob and Almond milk
2030- ahi tuna salad with extra veggies :) I did have a cocktail at dinner to be totally honest but it was only one so I didn't feel too bad

Annie

Annie's Food Logs #12

Deborah,
Haha! Well at least I know its not just me then. Today felt a little more successful. 

0630-cinnamon raisin ez bread x2 with natural peanutbutter and 1 banana

0930-larabar blueberry muffin flavor

1230- 4 turkey meatballs, 2 pieces of ez bread

1530- protein shake, with organic pumpkin, isopure protein powder 1 scoop, 1/4 cup coconut milk, 1/2 cup organic cottage cheese

1830- 3 egg whites, 1 egg, scrambled, 1/2 cup black beans, 1 spoon of organic salsa from tjs

Annie

Annie,

OH MY GOODNESS!!!!! You ROCK!!!

How do you feel? Are you enjoying the foods? Are you getting bored? HUGS...

Deb

Deb,

 I'm feeling good! I didn't feel like I had the same issues today because I made sure to try some new variety of foods through out the day and I think that helped trick my body or at least keep my tummy occupied longer! Hehe

Annie

Annie's Food Logs #11

Hi Deb,

So today was interesting, I had some struggles inbetween snacks. Im about 2 weeks away from getting my period.

0630-cinnamon raisin ez bread x2 with natural peanutbutter and 1 banana

0930- larabar lemon bar flavor

1230-2 pieces of sesame ezekiel bread with hummus, Applegate peppered turkey, honeycrisp apple

Between this meal and my next snack I felt like i got hungry early

1530-go raw trail mix from tjs 1 pouch

1700-go raw trail mix from tjs 1 pouch because i still felt hungry :(

1830-1 banana

2030-4 turkey meatballs 

I felt like today was a little rough, didnt feel as smooth, could have been from work being stressful, or maybe i didnt eat enough turkey for my 1230 meal and i was missing my avacado. I am exhausted! 

Annie

Annie,

Ohhhhhh my darling...let me shed some woman wisdom with you!!! The 2 weeks before our period SUCKS!!! Fatigue, crabby moods, backache, CRAVINGS (salt and sweet,) unusual hunger, bloating puffy shit...heheheheee.

Soooo...be kind with yourself...know that hormones are insanely powerful...and just be aware.

I LOVE that you mentioned the extra turkey and avocado...when I was reading your log and before I got to the end...I was thinking the exact same thing. Wow...you are learning so fast and that is fabulous. Please try that tomorrow...if you do the sandwich...and if you need the extra snack...that is fine. you are eating wonderful fuel...so keep it up. I am very proud of you...:)

Deborah Stern

Annie's Food Logs #10

 Deborah,

Another day of eating clean! Still with good consistent energy and I actually didnt feel the usual fatigue around 3pm! I squeezed in a workout today too! 

0730- cinnamon raisin ez bread x2 with natural peanutbutter and 1 banana

1030- marys gone crackers herb flavor (1 serving) and hummus from tj

1330- 2 pieces of sesame ezekiel bread with hummus, half and avacado, Applegate peppered turkey, honeycrisp apple

1630- protein shake with organic pumpkin, isopure protein powder 1 scoop, 1/4 cup coconut milk, 1/2 cup organic cottage cheese 

2000- organic salmon on a bed of mixed greens, edemame, 2 tablespoons goddess dressing 

I love the marys gone crackers but I noticed a dangerous habit resurfacing when I started eating them, I felt like I could eat the whole box! Thankfully I exhibited some self control and kept it to one serving. I noticed after I had dinner I had a sweets craving. Wonder what that could be from. Hope you had a good day! 

-Annie

 Annie,

Another fabulous eating day!!!!!

You are doing such a great job...and I am soooo happy the 3pm crash did not happen...yippy!

I feel ya...I could eat the whole box too!!! I love that you took a serving and were able to know that was enough. Always remind yourself that you can have more later...or tomorrow...it does not mean that you cannot have them ever again! Great job...:)

Where are you in your cycle? Sometimes sugar cravings come right before our periods. Otherwise, I do not see where they came from since your eating is fabulous and correct. I usually have a teaspoon of almond or PB after dinner if I need something sweet...it has helped me...let me know what you think. Keep up the amazing job...and I am so happy you are feeling good.

Deborah Stern

Annie's Food Logs #9

Annie,

You get another HIGH FIVE!!!!! You are making me smile with each email!!!

I am excited to have you do the PB/EZ in the AM...:)

I am soooo glad you like the Goddess...YUM!!

I wonder if you are having some caffeine withdrawals...maybe that is what is happening around 3 each day. Hopefully in the next few days that will go away...your body just might be used to having it at that time...and will hopefully get used to having good nutrient dense foods instead.

Any apple is great...as long as you have protein with it!!!

I am so happy we get to shop...and Mariano's is perfect.

Big hugs and smiles...

Deb

Deb,

Another day of eating clean! Still with good consistent energy and I actually didnt feel the usual fatigue around 3pm! I squeezed in a workout today too! 

0730- cinnamon raisin ez bread x2 with natural peanutbutter and 1 banana

1030- marys gone crackers herb flavor (1 serving) and hummus from tj

1330- 2 pieces of sesame ezekiel bread with hummus, half and avacado, Applegate peppered turkey, honeycrisp apple

1630- protein shake with organic pumpkin, isopure protein powder 1 scoop, 1/4 cup coconut milk, 1/2 cup organic cottage cheese 

2000- organic salmon on a bed of mixed greens, edemame, 2 tablespoons goddess dressing 

I love the marys gone crackers but I noticed a dangerous habit resurfacing when I started eating them, I felt like I could eat the whole box! Thankfully I exhibited some self control and kept it to one serving. I noticed after I had dinner I had a sweets craving. Wonder what that could be from. Hope you had a good day! 

Annie

Annie's Food Logs #8

Deb,

Finally had time to go grocery shopping today. I kind of felt overwhelmed at first but then I started finding foods we talked about and things were much more fluid from that point. It's really incredible how many foods have added sugar. I'm learning a lot from reading labels. Today went great and I was able to get a 5 mile run in with my dog.

0730-larabar with almonds
0930-2 pieces of Cinnaminson raisin ezekiel bread toasted with organic cottage cheese on each slice and a Honey crisp apple
1230- 2 pieces of sesame ezekiel bread with hummus, half and avacado, Applegate peppered turkey (was so yummy!)
1530- protein shake with organic pumpkin, isopure protein powder, coconut milk, 1/2 cup organic cottage cheese
2000- chicken breast on organic mixed greens, with edemame, home roasted low sodium chick peas, and trader Joes goddess dressing (which was so tasty by the way I LOVE it!)

Today I felt consistent energy through out the day but did get sleepy around 3pm. Tomorrow I'm going to start off with the ezekiel bread banana and peanut butter now that I have all the good ingredients. I thought of some more questions:
1) is there a certain apple you recommend?  I know they can be high in sugar

Also I can do Oct 3rd at 0630! 

Hope your day was good too!

Annie

Annie's Food Logs #7

Deborah,

So happy I am off to a good start. I'm feeling really good and am noticing more natural energy. I loved all the feedback you gave me from yesterday and the advice for what to do when out to dinner. Today was my second 12 in a row, I generally felt good through out the day although I did feel tired/slightly irritable from 8-11 am and felt like I just couldn't wake up. Here is my food log:

0630- dried apples and almonds, coffee with almond milk and stevia
0930-oatmeal with almonds banana and cinnamon
1230- chicken breast from home and black beans and rice from hospital cafeteria
1530- almonds with cottage cheese
2030-chicken fatoush salad from pita inn no dressing

Hope you had a great day :)

Annie

Hey Annie,

I am sooooo happy to hear that you are feeling good...AND I am sooo proud of you!!! Your timing is great!!!

The one suggestion I have is that if you have time...make the oatmeal the first meal. I am just very curious to see if you start the day with the main breakfast meal (Ezekiel and almond butter and banana...or eggs...or oatmeal) if that will make any difference in your energy/crash. HOWEVER...you really are doing a great job so far. Keep the logs and questions coming...:)

Big smiles to you...

Deborah Stern

Annie's Food Logs #6

Hi Annie,

It is great to hear from you.

First...I am so happy you are excited and ready for this new journey to healthy eating and correct eating...that is great!

Your first day was great with what you had available to you.

Here are a few thoughts as to why you might have felt low energy...ad we will continue to explore any of these issues to see if we can fix them:

Once you have the correct breakfast...one with good starch...good protein and nutrients...I think that will make  a huge difference. The almonds and fruit were a great choice because of the good combo of protein and good carbs...but probably not enough for breakfast...a good snack...but too little for the first meal. Also...at 930...there was no energy source (good complex carbs...fruit/veggie/whole grain (starch)...and therefore that could have been the start of the low energy.

And maybe the bread from the cafeteria was filled with sugar...and that could have caused a little sugar crash. I am very excited for you to go shopping and start the plan and see how you feel!!!

1. at night when I go out to eat...I love ordering fish or chicken and sautéed veggies...if it comes with a starch...I just ask for no starch and extra veggies. I do not worry too much about the oils...but I stick with marinara sauces or I get my salmon blackened...or grilled. Calamari...bean soups...salads without the cheeses...looking for yummy side dishes...getting creative with your orders...with protein and veggies. It is usually not that hard to find great tasting healthy dishes. But you should also pick one date night a month...or twice a month...where you go and just have a wonderful dinner ordering what you want. The cool thing is when you order your favorite "bad" foods...and they make you feel sick. I know that sounds so mean!!! But it means that your body craves and wants the healthy foods you will have gotten used to !!!

I looked at the Isopure...it does have a lot of extra ingredients. Please check out the Jay Robb egg protein powder( I find the Whey makes me very gassy...ugh!!!) You can order it from Amazon.

Here are the ingredients:Ingredients:
Egg albumin, xylitol, natural flavor, xanthan gum, lecithin, stevia. MUCH less stuff than Isopure. But I will let you decide...:)

And Oct 3rd at 630 would work great...is that a good time? And either Mariano's or TJ is perfect!!! Mariano's will have more frozen healthy foods...and they might have more of a selection of other foods...but I leave it up to you!!!

I hope all of this made sense...and I look forward  to hearing from you very soon...

     Deborah

Annie's Food Logs #5

Hi Deborah,

Our meeting last night really made me feel motivated and excited to begin the changes in my life for a improved more nutritional me! I really am finding just even by what we talked about regarding nutrition, that it made me make more healthy choices in my day. Here is my food log for today. I didnt have a chance to go grocery shopping so I made due with the healthiest options I could find from walgreens this morning.

0630- Almonds, dried apples, coffee with almond milk and stevia

0930-non fat cottage cheese, handful of almonds

1230-4 turkey meatballs, 2 slices of wheat bread from hospital cafeteria 

1530-plain greek yogurt, raspberries

1830-non fat cottage cheese, handful of almonds,coffee with almond milk and stevia

2100-2 turkey meatballs and a isopure chocolate protein shake with coconut milk unsweetened 

I worked a 12 hr shift today and I have to say this morning I really felt great! I felt good from breakfast and all the way through my snacks I felt like I had a lot more sustained energy than normal days where I go from caffeine high to lows, ect. Lunch I was still going strong, excited to eat, and have my bread. I want to say around 1700 I really started to feel tired. Like my whole body felt tired, I was still in a good mood, but felt a kind of out of it. I had another coffee around that time too and now that Im home I feel fine. Like I worked a long day but it was a good day of helping myself and others! Hope you had a good day too. I do have some questions:

1) I forgot to ask about advice you have when I am out to eat with friends or dinner date with the bf. Maybe you can help?

2) I just received my isopure from amazon, the ingredients are a little confusing, and there is a lot of them, including....dextrose :'(! Should I get a different protein powder?

3) Not so much a question, but I checked my schedule and I am available to meet oct 3rd for a grocery shopping trip, I was thinking we could do trader joes?! 

-Annie

 

Annie's Food Logs #4

Deborah,

I was smiling the whole time reading your email. I am very excited about this and think this is already sounding like a great plan! When I first started researching nutritional coaching, I was looking for something that can be personalized to fit my life and not just a generic slap on "detox diet extreme" that I am sure would in the short term get me towards my goal but down the road I would be right back to square one. I am looking for the right education and guidance to make long term changes in my life so that nutrition isn't something that is compromised for me. I also love the idea of the grocery shopping trip because I usually find that I struggle in knowing what I need to be buying for a healthy weeks worth of food. I know that having to answer to someone will really help me as well, I have had luck with myfitnesspal with logging my food but knowing someone is actually reading my food log will give me an extra boost of self control to make more conscious nutritional choices in what I eat.

Deborah,
I am free Thursday and Friday this week if you are available for our first session. Let me know :) And I hope you are enjoying your weekend as well!
Annie


Hi Annie,
I am sooooo happy that you feel this is what you have been looking for...that makes me happy!!!
The only time I have this week is Friday at 6pm. Where do you live?
If that does not work...the following week I could see you on Tuesday around 1030...or Thursday around 2pm...or Sat. around 1130am. Please let me know what works...and we will make sure to figure out something asap!!! I am so very excited to work with you...:)
Deborah Stern

Deborah,
6 pm at Friday works for me! I'm really excited to work with you too. See you Friday!
Annie

Annie's Food Logs #3

Hi Annie,

Thank you for sending the food logs.

As an athlete...I see that you could use some guidance on how to fuel your body correctly so that you can make sure to build lean muscle and burn body fat...and have a great amount of energy too. You are not doing a bad job...it just looks like having the right education on eating food as fuel...making sure it tastes good and is convenient...and also making sure that your body gets what it needs to thrive...is the path to get you on.

Here is what I suggest...

I would come to your home and we would have a session that involves educating you on the correct way of eating for YOUR body...this is not a diet...it is learning about food as fuel and how to fuel YOUR body correctly during the day. Then we will create a food plan that you will follow for 2 weeks...based on foods you like...that fit into your lifestyle...and that will get you to reach your goals. During the 3 weeks I encourage you to email me every day with your food logs. This way I can be right with you each step...making sure that you feel good...that you are staying on the right path...and that if you have any questions or concerns...I will be right there to answer your questions...and help you with any snags!!!

After the 3 weeks...most of my clients go on a grocery shopping trip with me at their preferred grocery store. At this point...you will "get" how to eat correctly and will be able to incorporate a ton of new exciting healthy foods into your plan. You can continue to email me as long as you like...I love to stay connected and to make sure that you are happy and healthy. Please let me know if this sounds like what you are looking for...

Please let me know if you have any questions. And feel free to read the blogs on my webpage (foodprintforlife.com) to get an idea of what some of my clients have experienced through changing the way they eat...and eating correctly. I look forward to hearing back from you...and I hope you are having a fabulous weekend...

Smiles...

Deb

Annie's Food Logs #2

Hi Deborah,

Below is my food log:

09/10:
0600- protein power pack from 711 (grapes, hard boiled egg,  minni bagel, cream cheese) my fitness pal-263 calories, NOS energy drink sugar free

0930- questbar cookies and cream flavor

1230-100 calorie pack of blue diamond almonds

1500- salad with mixed greens, 2 tablespoons of poppy seed dressing (from hospital cafeteria), chick peas, hard boiled egg, and 100 calorie starkist tuna pack

1800- half of a southwest turkey wrap from hospital cafeteria

2100-two slices of sarpinos pizza (cheese, pineapple, and bacon) and 1 angry orchard cider

09/11:

0830-everything bagel with egg and cheese from dunkin donuts, large ice coffee with splenda

1230- questbar apple pie flavor, red bull 8.4 oz sugar free

1400-cocotein drink from isopure and 6 inch turkey sub with cheese, mustard, and veggies from subway

1900- 2 pulled pork sliders, no buns from work party, 3 red's apple ciders

2100- 1/2 of a burger and 1/2 of fries from kumas corner

09/12:
0630- questbar apple pie flavor

1100- questbar apple pie flavor

1400- salad with mixed greens, hard boiled egg, tofu, chick peas, peas, cucumber, 2 tablespoons poppy seed dressing from hospital cafeteria with 100 calorie starkist tuna pack

1800- chicken breast and drum stick off of a rotisserie chicken from Marianos

2100- monster milk protein powder 1 scoop and 2 cups almond milk

09/13:

0700- quest bar apple pie flavor

1230- salad from whole foods salad bar, spinach, mixed greens, balsamic tofu, corn, peas, feta cheese

1400-cocotein protein drink

1630- 1/2 of a udi's gluten free pepperoni pizza

1900-pulled pork from smoque bbq, side of baked beans, side of brisket chili

2100- skinny cow snickerdoodle ice cream sandwich 

I look forward to hearing back from you. 

Thanks,

Abby