If you read the old blog, you might recognize “Kristen’s Estrogen Balancing Life Changing Plan”. It was developed in part through several visits with a dietician, as a way to overcome my estrogen dominance and “symndrome X”. However, this was pre-band, and I am considering re-visiting, as the portions and amount of food is somewhat unrealistic for me now. I don’t plan on tackling everything at once. Right now I am working on the meal planning, the shopping, the water, and the food journal. I’ll add another task as I get a grip on these. Wish me luck. It’s time to get my butt in gear and lose the second half of this excess weight.
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Kristen’s Lifechanging Plan
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Keep Food Journal
Fluids: 64oz+ non-calorie, non caffeinated fluids daily.
3 meals + 2-3 Snacks daily
Never more than 5 hours between Meals/snacks
Plan meals 1-2 weeks ahead
Grocery Shop 1x/week with list
Emphasize high fiber carbs
Choose soy protein several times a week
Supplements [These need updated for current, so removed the list]
30m Cardio Exercise 5x / Week
Weight Training, 2x / Week
Non-Food Relief: Yoga, Massage, Visualization, Abdominal Breathing
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Protein (35-55 calories):Â 10-14 servings a day
Starches / Starchy Vegetables (80 calories): 6-8 servings a day
Fat & Oils (45 calories):0-3 servings a day
Fruits (60 calories):3-4 servings a day
Vegetables (10-30 calories): 3+ servings a day
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(230 – 385) Breakfast: 2-3 Protein, 1-2 Starch, 1 Fruit, 0-1 fat, vegetables as desired
(170 – 190) AM Snack: 1 Protein/Fat, 1 Fruit, vegetables as desired
(265 – 440) Lunch: 3-4 Protein, 2 Starch, 0-1 Fat, vegetables as desired
(170 – 190) PM Snack: 1 Protein/Fat, 1 Starch or Fruit, vegetables as desired
(265 – 440) Dinner: 3-4 Protein, 2 Starch, 0-1 Fat, vegetables as desired
(170 – 190) Evening Snack: 1 Protein/Fat, 1 Starch or Fruit, vegetables as desired
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I’m guessing I average 150 calories or so a day in vegetables.
Total: 1420 – 1985
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Proteins |
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Excellent Choice |
Fair Choice (limit) |
Not-So-Good (Avoid) |
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 Bison/Buffalo Cottage Cheese Chicken Breast (whole or ground) Clams Crab Egg Substitute Egg White Fish – Fatty (Salmon, Tuna, Swordfish, Arctic Char) Fish – Lean (halibut, orange roughy, red snapper, tilapia) Mussels Ostrich Protein Powder Soy Products   Bean Curd   Edamame   Revival Shakes   Meatless Alternatives (burger, sausage, chicken patties)   Tempeh   TSP /TVP   Soy Beans   Soy Cheese   Soy Milk   Soy Protein Powder   Tofu Turkey Breast (whole or ground) Tuna |
 Beef (lean cuts – eye of round, sirloin steak, ground sirloin) Chicken, Dark Meat Ham (lean) Jerky Lobster Pork (Lean chops or tenderloin) Oysters Scallops Shrimp Turkey Bacon Turkey, Dark Meat  I have questions about these to ask at next appointment Foster Farms Turkey Sausage (mild/hot) Italian Sardines Turkey Keilbasa Canadian Bacon Healthy Choice low fat Veal Ricotta Ff flavored yogurt |
 Anything fried Anything with Skin Bacon Duck Egg Yolk, more than 1 per meal and 4 per week Fish, Breaded, Frozen Fish Sticks Hot Dog Keilbasa – full fat Liver & Organ Meats Lunch Meat Marbled/Untrimmed Meat Ribs Refried Beans w/ Lard Sausage  |
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Mixed Proteins |
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Excellent Choice |
Fair Choice (limit) |
Not-So-Good (Avoid) |
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 Beans/Legumes Buttermilk Milk, Skim Yogurt, Plain non/low fat  |
 Cheese Sticks, reduced fat Chocolate Milk, rf or sf Peanut Butter Soy Nuts Wheat Germ Soy Chips |
 Cheese, full fat Milk, Whole Yogurt, full fat |
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Carbs – Starches |
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Excellent Choice |
Fair Choice (limit) |
Not-So-Good (Avoid) |
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Beans/Legumes  Black  Chickpeas  Fava  Kidney Beans  Lentils (even canned soup)  Lima  Navy Beans  Refried, nonfat  Soy Beans  Split Peas  White Beans Buckwheat Bulgur Bread, Whole Grain Breadsticks, Whole Grain Cereal, low sugar, high fiber. whole grain first ingredient Corn (on the cob) Dinner Roll, Whole Grain Grains, whole or sprouted Green Peas Millet Oatmeal, old fashioned Pasta, Whole Wheat Pita, whole wheat Pumpkin Quinoa Rice, Brown Rice, Converted Rolled Oats Rolled Rye (Flakes) Rolled Wheat Squash Rye Berries  |
 Bagel, ww Beets Cereal, low sugar, high fiber Corn Tortilla Couscous English muffin, ww Parsnip Pasta, White Popcorn Potato, New Potato, Sweet Potato, Yukon Gold Rice, White Rice Noodles Rutabaga Tortilla, Fat Free Tortilla, Whole Wheat Turnip Whole Grain Crackers (like triscuit, Ryvita Rye, rice snaps) Yam   |
 Bagel, white Biscotti Biscuit Bread, white Breadsticks, White Buns, white Cereal, sugary, low fiber Cereal, puffed Cream of Wheat/Rice Flour Tortilla, regular French Fries Grits Hash Browns, instant Jams & Jellies Oatmeal, Instant Pancakes Potato Chips Saltine Scone Soda / Sugared Drinks Sweets Sweet Roll |
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Carbs – Fruits |
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Excellent Choice |
OK Choice |
Not-So-Good (Avoid) |
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 Fresh Frozen w/o Sugar Canned in water, no sugar Apples Applesauce Apricots Bananas Berries (Blueberry, Strawberry,Raspberry, Blackberry, Loganberries, Marionberries) Cantaloupe Cranberries Dried Fruit (apricots, raisins, figs, dates) Carambola (“star fruit) Grapefruit Honeydew Melon Kiwi (green or gold) Peaches Pears Pineapple Pomegranate Plums |
 Canned, in Juice Papaya Cherries Grapes Guava Kumquat Mango Mandarin Oranges Nectarine Oranges Passion Fruit Tangerines Watermelon |
 Canned, in syrup Fruit Juice   |
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Fats |
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Excellent Choice |
Fair Choice (limit) |
Not-So-Good (Avoid) |
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 Avocado Canola Oil Fat in Fish Flaxseed, ground or oil Nuts  Almonds  Cashews  Filberts  Macadamia  Peanut  Pecan  Pistachio Olives Olive Oil Peanut Oil Peanut Butter |
 Corn Oil Grapeseed Oil Nuts / Seeds  Brazil Nut  Pinenuts  Sunflower Seeds  Walnuts Mayonnaise, lf Safflower Oil Salad Dressings, rf Sour Cream, lf Soybean Oil Sunflower Oil  |
 Bacon Bits Butter Coconut Oil Dairy Fats Fat in Meat & Poultry Hydrogenated Oils Palm Oil Shortening Trans Fats |
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Vegetables |
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Excellent Choice |
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 Artichoke / Hearts Arugula Asparagus Bean Spouts Bell Pepper Broccoli Brussels Sprouts Cabbage Carrot Cauliflower Celery Chinese Cabbage Chives Coleslaw Collard Greens Cucumber  |
 Eggplant Garlic, raw or roasted Ginger Green Beans Herbs Jicama Kale Leeks Lettuce, all types Mushrooms Okra Onion Parsley |
 Pickles Radish Rhubarb Sauerkraut Sea Vegetables Scallion Snow Peas Spinach Sprouts Alfalfa Summer Squash Tomato Vegetable Juice Water Chestnut Watercress Zucchini |
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Free Foods |
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 Broth, 1 C. Club Soda Coffee Cool Whip Free Cream Cheese, ff, 1 T. Dill Pickle Dill Pickle Relish Drink Mix, sf Extracts |
 Gelatin, sf Hard Candy, sf Herbs & Spices Ketchup, 1 T. Margarine, ff Mayonnaise, ff, 1 T. Mustard Non-Dairy Creamer, Liquid Non-Dairy Creamer, Powder |
 Pancake Syrup, Sugar Free Salsa Salad Dressing, rf Sour Cream, rf Soy Sauce Taco Sauce Tea (Black, Green, Herbal) Chamomile Vinegar Worcestershire Sauce |
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Convenience Foods & Snacks |
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 – Frozen Ravioli (>3g fat/serving) – Frozen Tortellini (>3g fat/serving) – Frozen Fish, unbreaded (>10g fat), Mrs. Pauls Healthy Grilled, Gortons Grilled, Some tuna/salmon burgers – Frozen Meals, >400 calories, >800mg Sodium Soydance Pizza – Tofu Classics, Shells & Curry, Mandarin Chow Mein |
 – Frozen Meal Kits ( >3g sat fat/serving skillet sensations, Create a meal, etc) – Chili, Chicken – Ramen Noodles – Westbrae, whole wheat & Baked – Tumaros Homestyle Kitchen Soy Cheese Burritos – Soy Boy Ravioli |
 2x / month max Candy (under 150 calories) Sorbet Ice Cream Frosted Cake Frosted or stuffed Cookies Fudgsicles 3x/week max Frozen Juice Bars Graham Crackers Animal Crackers Whole Wheat Fig Bars Homemade Banana Bread Gingersnaps Pretzels Baked Chips |
Green Foods are ones emphasized by the dietician
Pink foods are additional foods recommended via dr. and research
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Opportunity is missed by most because it is dressed in overalls and looks like work. — Thomas Alva Edison
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