Miss Lori is reviewing the suggestions of nutritionist David Grotto to reaffirm her health plan

Since one of my WILL do tasks for 2012 is to not just try and get healthy but to actually and definitely lose 30lbs this year. In order to be successful I need to do a barometer check on where I am at to start. I have been working with the fabulous nutritionist David Grotto since September. He has been arming me with so many suggestions. But arming is no good if you don’t pull the trigger. So I want to  examine what David has prescribed for me these last few months, and measure that against what I have actually added into my health routine. Here we go!

Post 1

1: Read Insomnia chapter in David Grotto’s book 101 Optimal Life Foods

2: Buy Nature Made Fish Oil and Sleep supplements

3: Keep a food diary on Nutrihand.com

4: Eat whole grain carbs towards the end of the day

5: Eat final carb snack 90 minutes before bed

6: Stop eating 60 minutes before bed

7: No food after 9pm

Post 2

  • Eat a bowl of Go Lean Toasted Berry Crumble
  • Drink a smoothie made with whey protein, Garden of Life Perfect Food Raw, Flax Seed Oil, Psyllium Husk, Berries and Coconut water.
  • Add a whole grain english muffin, a Vita Top, a low carb tortilla, or some Flat Out bread to my meal
  • Make a scrambled egg mug, with eggs, pinto beans, low fat cheese and some salsa.
  • Puree beans, freeze them in ice cube trays, and add them to soup, or pasta sauce.
  • If I am not able to get my fiber and potassium from food, then the last resort would be to add aBenefiber packet to my water.
  • Drink a berry/whey/green smoothie at least every other day. (David actually wants me to have a smoothies everyday, but I know that’s not realistic to my life. No point in banging my head into a wall for something  I know I can’t achieve…at least not yet.)
  • Stop adding flax seed oil to my smoothies. (I don’t need the oil because there is flax already in my Garden of Life Food Raw, so all I am gaining is extra calories.)
  • Eat some beans at least 3-4 times this week.
  • Cut my use of peanut butter in half
  • Pair my air popped popcorn with a some protein so as not to trigger any post carb binging.
  • Monitor my calories during the day so I don’t fall below or stretch too far above my goal.
  • Get Some Sleep!

I am going to continue to try and make beans a staple in my diet-(Which means I need to go shopping!)

Double my smoothie intake to four times this week.

Eat a piece of raw fruit every day.

Bonus task: Be very precise about my water intake so we can have an accurate assessment of my hydration.

Post 5

Breakfast

1 oz Whole-Wheat English Muffins

1 small (6? to 6-7/8? long) Bananas, raw

1 container (6 oz.) CHOBANI® Plain 0% Greek Yogurt

1 teaspoon Honey

Total = 47.4 g Carbohydrate, 268.7 Calories,
0.9 g Fat, 21.6 g Protein, 4.5 g Dietary Fiber

SNACK 1

1 bar Zing Bar

Total = 24 g Carbohydrate, 210 Calories,
9 g Fat, 10 g Protein, 4 g Dietary Fiber

LUNCH

4 oz Pasta, fresh-refrigerated, plain, cooked

2 1/2 serving 2 slices Chicken breast, fat-free, mesquite flavor, sliced

1 1/2 cup Tossed Salad, without dressing

1 tsp Olive Oil

1/2 cup Spinach, cooked, boiled, drained, without salt

1 1/2 tbsp Italian Dressing

Total = 43.1 g Carbohydrate, 391.1 Calories,
12.7 g Fat, 28.9 g Protein, 2.2 g Dietary Fiber

SNACK 2

1 scoop Designer Whey

1/2 cup, halves Strawberries, raw

1 cup Skim Milk, fat free, nonfat, added Vitamin A and D

1 Tbsp(s) BENEFIBER® Powder Original

Total = 22 g Carbohydrate, 215.1 Calories,
2.4 g Fat, 26.8 g Protein, 3 g Dietary Fiber

DINNER

2 oz Beef Top Sirloin, lean only, broiled

1/2 pita, large (6-1/2? dia) Whole-Wheat Pita Bread

1 cup, chopped Broccoli, cooked, boiled, drained, without salt

2 tsp Olive Oil

Total = 28.8 g Carbohydrate, 329.8 Calories,
14.6 g Fat, 24.1 g Protein, 7.5 g Dietary Fiber

SNACK 3

1/2 cup Blueberries, raw

10 almond Almonds

Total = 13.3 g Carbohydrate, 111.2 Calories,
6.2 g Fat, 3.1 g Protein, 3.2 g Dietary Fiber

The moral of this story:  you can have your turkey burger, (or two), from the Good Stuff Eatery and still WORK IT in your jeans! You just have to make some changes, incremental changes, to what, when and how much you eat. A little adjustment can go a long way. I’m living proof. Proof in a pair of Awesome Miraclebody blue jeans! It’s a MIRACLE!
The moral of this week’s story, don’t ever underestimate the power of a positive spirit. It’s contagious, it’s inspiring and apparently it’s slimming. So turn up the heat on your metabolism by appreciating the beauty of your reflection, at every stage of your journey. I think you will be amazed by the response you get. Like I always say, marry your inner intent with your outward projection, and the World will appreciate you all the more.
For the first 2 nights I was in Los Angeles I didn’t have easy access to milk so I didn’t drink any, and subsequently I didn’t sleep either. I would just lay there. When I would finally drift off to sleep, I would toss and turn and never really slip into that sweet spot of REM. But then on the third night I finally got smart. On my way back to my Sheraton Downtown LA hotel room I stopped at the drugstore and bought myself some milk. And, you guessed it, that night I finally slept. A full 7 hours no less. It was perfect timing too because it was the eve of my #BWELA presentation, and I needed to be on my game. In David Grotto‘s book 101 Optimal Life Foods he says, “Calcium has been found to induce relaxation and reduce irritability.” So, I guess I shouldn’t be surprised by my results.
I have to go back to square one. Buckle down,( or saddle up if you will), and get back to basics. I need to record ALL of my food on Nutrihand.com. I need to shop with my new nutrition guidelines in mind. I need to make the extra time to prepare food to take with me so I don’t get stuck eating out, and poorly. Most of all I need to schedule a long overdue coaching call with my friend and savior David Grotto. No point in beating myself up for being human.
“What can I do to keep me on track when my World takes me out of my comfort zone?” And as always Master health guru David Grotto had an answer for me. even better it’s one that will be easy for me to assimilate into my home routine, and use as the basis for my new out of town routine as well. There are four components, a banana, an apple, nuts and Ensure Muscle. These are items that I can generally have access to even when traveling. For a BONUS, I’m adding Skinny Cow candy!
Goodness gracious. So much information, and I am embarrassed to say that I have not been a faithful student. What have I done?
I start my day with Ensure Muscle Health Shakes most days. Or at least I have it by noon.
I have integrated beans into my diet at least once a week
I have reduced my peanut butter intake to only 1 or 2 times a week.
I have cut my protein intake in half without even blinking
I keep a jar of almonds in my car for quick snacking
I keep protein bars and Skinny Cow clusters and bars in my bag to satisfy any sweet cravings
I am eating more apples every week, still working on the bananas.
My air popped popcorn goes hand in hand with a glass of milk now.
I make a habit of sacking on baby carrots.
Water, tea, milk, fluids are my friends!
Most days I finsh eating 60 minutes before bed, and do so with a whole grain carbohydrate.
I always end my day with milk when I am at home.
I am dressing for success and wearing my new found confidence like a badge of honor
Not bad but still a long way away from what the “doctor prescribed”. Though even with my meager participation in my own plan I am down over 10lbs from the start! Geez, imagine where I would be if I had gone all in? No, scratch that. No point in lamenting what wasn’t done. Better to stay focused on what I WILL do going forward. Losing anything is winning, so I am winning! Are you winning too?

SMILE On!

ML

This is a:

* Level 1 post: Some of the products or services mentioned were provided to Miss Lori free of charge.

*Level 13 post: The Nature Made product mentioned was bought and paid for with Miss Lori’s own hard earned money that she doesn’t have a lot of, and thus doesn’t like to part with, so it must have been important.

Miss Lori is not a Doctor nor does she play one on TV. However, David Grotto is a licensed nutritionist, and Miss Lori is his patient. The suggestions that Miss Lori has relayed in this post are the one’s offered by David Grotto, designed to meet her personal needs. Please consult your own physician for specific guidelines concerning your own health regimen.

Miss Lori can be found Musing from her Minivan at MissLori.TV , Wearetherealdeal.com , YoungChicagonista ,ChicagoMomsBlog , and ChicagoMoms.com. You can also see her Activating to Be Great at Miss Lori’s CAMPUS on YoutubeFacebookTwitter and LinkedIn.

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Comments

  1. Miss Lori says:

    Hachoo… Just kidding Lindsay. I agree with you. 10lbs is AWESOME and has already changed my life, especially my outlook on it. Thank you for the cheerleading, it helps a lot.

    SMILE!

    ML

  2. Miss Lori says:

    Thank you so much Andrea. I really appreciate the confidence boost! I wish you the best on your health journey too!

    SMILE!

    ML

  3. I feel that anything down is awesome – so congrats on those 10 lbs!!!  I love your posts – they are so informative.

  4. Keep up the good work!10 pounds is nothing to sneeze at!