Naked Girl's 2005 Plan

The 2007 Plan

2007-01-08T15:24:00.000-08:00

2007 Goals, Resolutions & Vision

Work The Tool

Eat slowly, but finish meal within 20 minutes and no more than 30 minutes
Savor the flavors by practicing mindful chewing
Watch the liquids before and after a meal
Eat 5-6 small meals (no more than 1.5 cups) per day
No unscheduled snacking
Record food in fancy new food diary
Take daily supplements

Honor The Triangle

Protein first (80 g.), then fruit/veggies then carbs
Minimum of 64 ounces water per day
Exercise 30 minutes 5 times per week

Make ME a Priority

Eat healthy foods
*Lean protein
*Whole grains
*Organic & local produce
*Focus on “super” foods (antioxidants)
Exercise physically & mentally
Get enough sleep
Go in for tune-ups (doctor, eyes, dentist, chiropractor, bariatric nurse, nutritionist, and psychologist)

Know My Numbers

BP 120/80
Total Cholesterol 154 (6/30/05) (less than 200)
LDL 97 (less than 100)
HDL 46 (more than 40)
Ratio 3.3 (less than 5)
Triglycerides 57 (less than 150)
Blood sugars 84 (less than 100)
BMI 26.1 (less than 25)
Body fat 21% (1/3/07) (between 24% - 19%)

Incorporate Balance

Practice Fiscal Prudence
Keep track of spending
Use debit card/cash instead of credit cards
Pay down credit cards & line of credit
Increase savings
Don’t buy what I don’t need
Look into refinancing house and/or downsizing house

Drink More Champagne

Celebrate small accomplishments as well as the big ones
See success and progress
Acknowledge those who make my life better

Go Green

Continue to use natural and environment-friendly cleaning products
Lose weight – as in decluttering and donating unused goods
Look into installing a laundry line to air-dry laundry when possible
Use low-energy light bulbs
Look into a Brita water filter to replace purchased bottled water
Live below our means; leave a smaller footprint
Wear a sweater instead of cranking up the heat

12 Month Photos

2006-10-14T14:37:00.000-07:00

Tale of the Tape:

Starting Weight (9/1/05): 336.6
Day of Surgery (10/5/05): 321.8
Weight 1 Year Post Op (10/5/06): 175.0
Total Weight Lost: 161.6 pounds
Total Inches Lost: 103

11 Month Photo Update

2006-09-10T14:43:00.000-07:00

Stats:

Highest weight: 336.6
Day of Surgery: 321.8
11 months out: 182.6

10 Month Photos

2006-08-11T04:47:00.000-07:00

9 Month Photos

2006-08-11T04:45:00.000-07:00

8 Month Photos

2006-06-13T19:19:00.000-07:00

7 Month Photos

2006-05-14T10:20:00.000-07:00

Starting Weight - 336.6
Day of Surgery Weight - 321.8
7 Months Out Weight - 217

6 Month Photos

2006-04-16T09:36:00.000-07:00

These are 6 months post-op. The tale of the tape:

Heightest weight - 336.6
Day of surgery - 321.8
6 Months Post-op - 223.4

5 Month Photos

2006-03-07T15:50:00.000-08:00

Taken on March 7. Weight: 235.2. Down 101.4 pounds.

Four Month Photos

2006-02-06T16:13:00.000-08:00

Four months post-op - 244.6 pounds:

3 Month Photos

2006-01-06T14:52:00.000-08:00

Taken on 1/5 @ 260.2 pounds:

2006 Resolutions

2006-01-01T12:46:00.000-08:00

Food Plan

Eat 3 meals + 2-3 snacks per day

Pre-breakfast 8 oz. milk (8 g.)
Breakfast 1/4 c. cottage cheese (8 g.) or 1 hard-boiled egg (6 g.)
2 slices of peach/pear or 2 cubes of melon
Snack 1 low fat cheese stick (6 g.) or 8 oz. milk (8 g.)
Lunch 1/4 c. tuna (8 g.) or 1 oz. turkey (5 g.) & 1 oz. cheese (7 g.)
4-5 Kashi crackers
Snack 1 low fat cheese stick (6 g.) or 8 oz. milk (8 g.)
Dinner 1/4 c. white-fleshed fish (7 g.) or 1/4 c. chicken (10 g.)
1-2 pieces of broccoli or asparagus

64+ oz. of water
Coffee allowed on weekends
Minimum of 47 g. protein per day (no calorie limit)
Red meat allowed once per week
Record foods in Nutradiary.com daily
Get back to cooking and away from convenience/pre-made food
Can eat one breakfast, lunch and dinner out once per week
Try a new recipe twice a month

Exercise Plan

Weight lift @ gym 4-5 times per week plus 15-20 cardio warm-up (treadmill, elliptical)

Chest, biceps, abs
Legs, calves, triceps, abs
Back, shoulders, abs

Walk 2-3 times per week for 20-30 minutes
Daily stretching for 15 minutes
Try one new class per month (water aerobics, yoga, Pilates, core)
Do at least 1 10 minute walk per day at work, preferably 2

Health Plan

Take meds (blood pressure, thyroid, multi vitamin, calcium, iron, vitamin C) daily and vitamin B-12 monthly
Record weight weekly (official weigh-in day Wednesday)
Take monthly measurements (5th of each month)
Take monthly progress photos (5th of each month)
Monitor blood pressure; visit PCP in March to evaluate meds
Make dentist appointment for January/February
Make dermatologist appointment to remove mole
Continue attending support groups at least twice monthly

Mental Health Plan

Breathing exercises twice a day (5 minutes)
Begin meditating 2-3 times per week
Journal 5-7 times per week
Read for pleasure weekly
Watch less television
Work on de-cluttering the house
Focus on hobbies & crafts
Sign up for a Spanish class

Financial Health Plan

Pay off Wickes bill by April 2006 to avoid interest
Increase 401k contributions to 15% pre-tax
Ensure all bills are paid on time; pay on line when possible
Develop calendar with payment due dates

Decrease spending -

Cancel expiring magazine subscriptions (SI, Better Homes & Gardens,
Minnesota Monthly, Mspl./St. Paul, Bon Appetit)
Limit dining out to once a week per meal
Keep track of spending
Shop at clothing outlets; take advantage of clothing exchange programs
Limit purchases of books, CDs, DVDs - read, watch, listen to what I have
Cancel wine subscriptions
Find cheaper, more reliable lawn care service

Get new auto/home insurance quotes to ensure we're getting best deal
Pay with cash/debit card
Look at financing options for finishing basement, other home repairs/maintenance

2 Month Photos

2005-12-05T18:30:00.000-08:00

1 Month Photos

2005-11-09T00:00:00.000-08:00

Before Photos

2005-10-04T00:00:00.000-07:00

Current Eating Plan

2005-09-05T00:01:00.000-07:00

Move down to see the entire pre- and post-op eating plans.

Post-Op Mashed Foods Diet
From 11/5 - 12/4
Food

Mashed foods
Allowable Food & Beverages:

Beverages from the clear & full liquid diet
Foods from the pureed diet
Moist meat (turkey, chicken, fish, shellfish) mixed with FF gravy or mayo
Eggs
Chili
Beans
Tofu
Oatmeal
Cheese
Steamed veggies

Eating Tips

3 meals of 1/4 cup of food per meal eating protein first
3 cups of milk per day (Lactaid, soy)
Avoid carbs
Minimum of 5 servings of 8 oz. water per day

Exercise

Walk 1-2 times per day (20-30 minute walks)
Daily breathing exercises (AM/PM)
Daily stretching (AM/PM)
Light weight lifting

Vitamins

Multivitamin - AM
Calcium - 2x per day, lunch & dinner
B-12 - 1x per week

Weigh-in once a week

2005-09-05T00:00:00.000-07:00

Pre-Pre-Op Modified Liquid Diet
Starting on 8/31

Food

Liquids only for breakfast and lunch
Allowable Beverages:

Skim Milk
Carnation Instant Breakfast mixed with skim milk
Slimfast
Water
Coffee, tea (with skim milk and Splenda)
Broth & soups
Sugar-Free Koolaid
Propel, Fruit H20
Crystal Light
Sugar-Free Jello
Sugar-Free pudding

Regular meals for dinner
Alcohol allowed
No carbonated soda or water
Minimum of 64 ounces of plain water daily
Daily prescriptions, multi-vitamin, supplements

Exercise

Walk 3-4 times per week (20 minute walks)
Daily breathing exercises (AM/PM)
Daily stretching (AM/PM)

Pre-Op Liquid Diet
Starting on 9/25

Food

Liquids only for all meals
Allowable Beverages:

Skim Milk
Carnation Instant Breakfast mixed with skim milk
Slimfast
Water
Coffee, tea (with skim milk and Splenda)
Broth
Sugar-Free Koolaid
Propel, Fruit H20
Crystal Light
Sugar-Free Jello
Sugar-Free pudding

No solid food
No alcohol allowed
No carbonated soda or water
Minimum of 64 ounces of plain water daily
Prescriptions only

Exercise

Walk 4-5 times per week (30 minute walks)
Daily breathing exercises (AM/PM)
Daily stretching (AM/PM)

Post-Op Clear Liquid Diet
From 10/6 - 10/12
Food

Clear liquids only
Allowable Beverages:

Water
Coffee, tea
Broth
Sugar-Free Koolaid
Propel, Fruit H20
Crystal Light
Clear juices (apple, white grape)
Sugar-Free Jello
Sugar-Free Popcicles

Exercise

Walk 4-5 times per day (5-10 minute walks)
Daily breathing exercises (AM/PM)
Daily stretching (AM/PM)

Post-Op Full Liquid Diet
From 10/12 - 10/14
Food

Full liquids
Allowable Beverages:

Beverages from the clear liquid diet
Cream of Wheat/Cream of Rice
Malt-O-Meal
Yogurt
Cream-based soup

Exercise

Walk 4-5 times per day (10 minute walks)
Daily breathing exercises (AM/PM)
Daily stretching (AM/PM)

Sample Meal Plan

7 AM - 2 tbsp. Cream of Wheat
8 AM - 8 oz. water (2 oz. every 15 minutes)
9 AM - 8 oz. skim milk
10 AM - 8 oz. water
11:30 AM - 2 tbsp. yogurt
12:30 PM - 8 oz. water
2 PM - 8 oz. skim milk
3 PM - 8 oz. water
6 PM - 2 tbsp. cream soup
7 PM - 8 oz. water
8:30 PM - 8 oz. skim milk
9:30 PM - 8 oz. water

Post-Op Pureed Diet
From 10/16 - 11/5
Food

Pureed foods
Allowable Food & Beverages:

Beverages from the clear & full liquid diet
Fat Free refried beans
Applesauce
Baby food meats/veggies/fruit (Stage 2)
Home pureed chicken (mixed with FF gravy), overcooked veggies

Exercise

Walk 2-3 times per day (15-20 minute walks)
Daily breathing exercises (AM/PM)
Daily stretching (AM/PM)

Sample Meal Plan

7 AM - 2 tbsp. yogurt, 1 tbsp. Cream of Wheat
8 AM - 8 oz. water
9 AM - 8 oz. skim milk
10 AM - 8 oz. water
11:30 AM - 2 tbsp. pureed turkey, 1 tbsp. applesauce
12:30 PM - 8 oz. water
2 PM - 8 oz. skim milk
3 PM - 8 oz. water
6 PM - 2 tbsp. pureed turkey, 1 tbsp. yogurt
7 PM - 8 oz. water
8:30 PM - 8 oz. skim milk
9:30 PM - 8 oz. water

Post-Op Mashed Foods Diet
From 11/5 - 12/4
Food

Mashed foods
Allowable Food & Beverages:

Beverages from the clear & full liquid diet
Foods from the pureed diet
Moist meat (turkey, chicken, fish, shellfish) mixed with FF gravy or mayo
Eggs
Chili
Beans
Tofu
Oatmeal
Cheese
Steamed veggies

Eating Tips

3 meals of 1/4 cup of food per meal eating protein first
3 cups of milk per day
Avoid carbs
Minimum of 5 servings of 8 oz. water per day

Exercise

Walk 1-2 times per day (20-30 minute walks)
Daily breathing exercises (AM/PM)
Daily stretching (AM/PM)
Light weight lifting

Post-Op Soft Foods Diet
From 12/5 - 1/5
Food

Soft foods
Allowable Food & Beverages:

Beverages from the clear & full liquid diet
Foods from the pureed & soft diet
Peanut butter
Cottage cheese
Saltines
Toast
Deli meats
Tender fruits (strained berries, peaches, pears, plums)

Exercise

Walk 1-2 times per day (20-30 minute walks)
Daily breathing exercises (AM/PM)
Daily stretching (AM/PM)
Light weight lifting