TWOTERVILLE!!

Yes that's exactly what it sounds like... I am under 300lbs! woooo hooooooo!!!! I'm currently at 297! Hurray! I've lost 35lbs in 6weeks!! Its surreal!

On Tuesday I had my 6-week f/u with Rachel (my NUT) and I am sooo stoked about what I can eat now (and blown away a bit too!).

With that here is my transcription of the notes I got for my "stage 4" diet. *REMEMBER*: Every NUT/Doc has different guidelines and some things that i can eat may not be allowed by your team or by your team at that stage. That being said, my doctors office and NUT have had huge success and their plan works (I've seen it) so no flaming b/c i can eat something your team may not allow yet/ever ;-)



** Continue to take 2 MVI w/ iron, 2-3 Calcium Supplements, 2000mcg/B12/wk (Personal Note: Rachel is having me add another iron supplement to up my iron intake and we are switching me over to 500mcg of B12 Daily)

**Exercise:
- Minimum 3 x week (I am doing this now)
- Goal is 5 x week
- Focus on increasing speed and duration
- 15-17 minute miles ( I'm already beating this! woot!)
- Add 2 x week of resistance training ( I am doing this now)

** Continue with one protein supplement or protein bar per day until at least 3 months post op (Note: OK to change protein. For Bars make sure ≥ 15g Protein and ≤ 7g sugar)

** To ensure adequate intake of omega-3 fats/healthy fats:
- Cook only with Canola Oil (not evoo)
- Eat Salmon or Tuna 2 x week
- Use soft tub spreads (eg: Brummel and brown/ smart balance)
- Consider fish oil supplement if no tuna/salmon
(Note: Per Rachel I need to eat more fatty fish like salmon. right now all the fish I'm eating is lean fish. If i don't do this 2 x week she WILL put me on fish oil supplements)

** DIET PROGRESSION:
- Fresh fruits - no skins until 6 months (Note: per Rachel if I can tolerate the skins its ok to have them now)
- Fresh tomatoes and cucumbers - can add salads once you can tolerate the tomatoes and cucumbers
- Pasta/Tomato Sauce (Personal Note: I will not be partaking of this at this time. Pasta is too big of a trigger food for me so i am just not even going to go there!)
- Ground round or ground sirloin (those specific cuts - not "ground beef")
- Pork tenderloin, center cut pork chops, lean ham
- Ground turkey breast
- Cold Cereals ( <10 grams of sugar per serving) with milk
- Nuts (no honey roasted) (Note: per Rachel can have a lower sugar granola like bear naked)
- All Beans
- Any reduced calorie frozen meals (ex: Weight Watchers/Lean Cuisine)
- Light microwave popcorn
- Toasted english muffin or toasted quesadilla

Continue to avoid steak and rice until 6 months post op

**Meal Pattern:
Breakfast
Snack
Lunch
Snack
Dinner

(Personal Note: Rachel is telling me to add snacks into my day b/c I am not getting enough food in and also she wants me to bump up the carbs a bit - not getting enough of those either! Never thought I'd hear that about ME!)

**Make sure to include a protein source at each meal/snack.
Protein sources:
- Beef, Chicken, Pork, Turkey, Fish
- Milk, Yogurt, Eggs, Cheese, Cottage Cheese
- Nuts/seeds/peanut butter
- Beans/lentils
- Soy products

**MEAL SIZE @ 3-6 MONTHS: 1 cup of food
Traditional Meal:
Protein: 1 palm
Vegetable: 1 palm
Starch: 1/2 palm (starch: potatoes,corn,beans,pasta,rice,bread)
Pasta Meal:
Pasta dish: 1 hand
Vegetable: 1 palm

ALWAYS eat Protein first, vegetable second, and starch last

CONTINUE TO AVOID ALL REGULAR SWEETS AND FRIED FOODS!

*** OK to have Alcohol (Wine/Beer/Liquor) at this point - Stay away from the sugary drinks and use light juices and tonic) ***

Focus on Variety
Everyday in addition to protein make sure you eat at least 1 serving of: Fruit, Veggies, Dairy & Grains

So yeah... that's it! :)