Annie's food logs before we met for her nutrition session and Annie's food log after we met.

Hi Deborah,

A little background on me: I am 25 year old female, athletic (I work out 1-3 times a week, but when training for an event 2-4 times a week), no health issues, I'm 5'7 and I currently weigh about 170 pounds. 

My goal and what I am looking for with nutrition coaching is to achieve a healthy weight loss of 20 pounds. My diet is on the go, no fast food but exactly cooked at home or fresh.

 I am looking forward to hearing about the services you offer and hope they can aide me in my weight loss journey. 

Regards,

Annie

Hi Annie,

It is great hearing from you. Would you be able to send me a 3-4 day food log? Time of day is very important...along with any name brands of foods you eat. 

Once I get the food log, I can access how much time and what kind of session I can offer you...I hope you feel okay with this. 
It is a great way for me to get to understand where you are at and where we will go with your nutrition. 

I look forward to getting the food logs and going from there!!!

Deb

ANNIE'S FOOD LOGS BEFORE OUR NUTRITION SESSION:
Hi Deborah,

Below is my food log:

09/10:


0600- protein power pack from 711

 (grapes, hard boiled egg,  mini bagel,

 cream cheese) my fitness pal-263 calories,

 NOS energy drink sugar free


DEB'S RED X FOR NOT "DEB APPROVED"

DEB'S NOTES-

Ingredients

Carbonated Water, Citric Acid, Sodium Hexametaphosphate (Preservative), Potassium Phosphate, Taurine, Natural Flavors, Caffeine, Gum Arabic, Sodium Benzoate (Preservative), Salt, Phosphoric Acid, Acesulfame Potassium, Sucralose, Ester Gum, Yellow 5, Inositol, Calcium Disodium EDTA (Preservative), Pyridoxine Hydrochloride (Vit. B6), Yellow 6, Guarana Extract, Cyanocobalamin (Vit. B12) 

BACK TO ANNIE'S FOOD LOG:

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 Mariano's

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 smoke bbq, side of baked beans, side of brisket chili

2100- skinny cow snickerdoodle ice cream sandwich

DEB'S NOTES-

Ingredients

Low Fat Snickerdoodle Ice Cream: Skim Milk, Corn Syrup, Sugar, Cream, Buttermilk, Tapioca Starch, Guar Gum, Cinnamon, Pectin, Natural Flavor. Oatmeal Cookies: Wheat Flour, Sugar, Baby Oats, Palm Oil, Molasses, Corn Syrup, Corn Starch, Salt, Soy Lecithin, Caramel Color, Natural Flavor, Baking Soda, Cocoa.

† No significant difference has been shown between milk from rBST treated and non-rBST treated cows.

I look forward to hearing back from you. 

Thanks,

Abby

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 2 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 2 weeks,  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. Please let me know if this sounds like what you are looking for...

Smiles...

Deb

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.

Annie

HERE IS ANNIE'S FOOD LOG AFTER OUR NUTRITION SESSION. NOTICE THE BRAND SWAPPING THAT WE DID TO USE THE SAME TYPE OF FOOD PRODUCTS BUT WITH A BRAND THAT HAS "DEB APPROVED" INGREDIENTS. 

ANNIE DID SUCH A GREAT JOB AND WAS OPEN TO TRYING THE NEW FOODS. AND SHE LOVED THEM AND SHE REACHED HER GOALS. LET ME KNOW IF YOU WANT AN UPDATE.

Deb,

food log for yesterday:

0630-overnight oats, almond milk, banana

0930-hard boiled egg and Lara Bar pumpkin pie

1230-two pieces Ezekiel  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 Lara Bar pumpkin pie

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

1530-hard boiled egg and chocolate protein cake slice

1630-banana

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

I'm feeling good, went for a run today!!!



I'm really liking the

 assortment of foods I'm 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 apple sauces 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