Sally Joslin is at 48 a busy mom, wife and educator. When she started her goal was to lose 20-25 pounds and to fit into the clothes in her closet again.
She won client of the month last year after dropping 21pounds and 17inches. Since then she’s dropped a total of 30pounds 21inches and nearly 11%in bodyfat.
Recently I asked her to share with you her actual 7 Day Food Journal. I also asked her to give you some of the tips that she discovered and strategies that worked for her. You’ll notice that this 5’2” now 100lb. dynamo isn’t starving herself. She works out with us 2X a week does her own cardio and plays tennis 3-4 times a week! She’s eating 5 times a day and it’s all food no processed junk.
The food journal and tips below are pure gold.
Remember there is no “right diet”. Fat loss is almost always a process of a little testing here and there to find what works best for you. But it’s also good for you to see exactly what’s working for others.
Here’s the food journal
Breakfast: coffee, 1 whole egg, 100% whole wheat toast, 1/2 grapefruit
Snack: 1/2 c nonfat Greek yogurt; 1/4 c blueberries, a few cashews
Lunch: grilled chicken breast, 1/2 c brown rice, steamed green beans
Snack: lowfat cheese stick, grape tomatoes
Dinner: tilapia with 1 t basil pesto, salad with homemade dressing- 1 T (olive oil/balsamic vinegar), steamed broccoli
Breakfast: coffee, oatmeal, 1 T ground flaxseed, blueberries, almond milk, cinnamon; 1 whole egg with 2 egg whites-scrambled
Snack: 1% cottage cheese with tomatoes, 1 green olive, chopped celery stirred in
Lunch: 1/2 turkey sandwich (clean-no additives or preservatives) on 100% whole wheat bread, lettuce, tomato; 1 c homemade vegetable soup
Snack: small orange; 10 almonds
Dinner: big salad with lots of raw veggies and topped with grilled chicken breast; homemade dressing-1 T
Breakfast: coffee, 4 scrambled egg whites with bell peppers, onions, mushrooms, tabasco; 100% whole wheat toast
Snack: celery with 1 T almond butter
Lunch: Spinach salad with feta, red onion, 1/2 green apple, a few walnuts, grilled chicken, 2 black olives with 1 T homemade honey mustard dressing; Mary’s Gone Whole seed and grain crackers
Snack: Smoothie made with 1 scoop vanilla protein powder, 1 c green tea (I leave a few glasses of water with tea bags brewing in the fridge), 1/4 c berries, 1/4 c nonfat Greek yogurt, 1 T lemon juice, a few ice cubes. (If I drink this for breakfast I would add 1/3 banana and 1/4 c oatmeal) – really good!
Bonus recipe: 1 scoop chocolate protein powder, 1/3 banana, 1 T all natural peanut butter, 1 cup water; few ice cubes. 1/4 c oatmeal and/or nonfat Greek yogurt -optional- depending on when I’m drinking it-
Dinner: white meat ground turkey meatloaf; roasted sweet potatoes, steamed green beans
Breakfast: coffee, oatbran topped with ground flaxseed, almond milk, berries; scrambled eggs – 1 whole with 2 whites
Snack: tuna with raw veggies
Lunch: 1/2 chicken sandwich with lettuce & tomato (leftover grilled chicken, 100% whole wheat bread), raw veggies with hummus
Snack: apple and 10 almonds
Dinner: ground white meat turkey meatballs in tomato sauce on top of swiss chard (I saute it with a little olive oil and garlic) This sounds weird but it’s actually delicious!
Breakfast: coffee, oatmeal topped with 2 T nonfat Greek yogurt mixed with 1/2 t honey, blueberries, a few walnuts, cinnamon; 4 boiled egg whites
Snack: Muscle Milk Lite (chocolate)
Lunch: homemade black bean soup; spinach salad with 1 T homemade dressing
Snack: 1/2 c nonfat Greek yogurt, kiwi
Dinner: Grilled Salmon, 1/2 c quinoa, roasted asparagus, 1 glass white wine
Breakfast: coffee, 100% whole wheat toast with 1 T all natural peanut butter, 1/2 banana
Snack: 1/2 c nonfat Greek yogurt with 1/2 c berries
Lunch: homemade cauliflower soup, spinach salad topped with lots of raw veggies and 1 chopped up boiled egg, homemade dressing 1 T
Snack: hummus with raw veggies, a few 100% whole wheat pita chips (make your own-it’s easy and quick-then they’re clean)
Dinner: from Mexican Restaurant-salad with grilled chicken fajita meat, (no cheese) and veggies, avocado, salsa for dressing; 1 corn tortilla; 1 Michelob Ultra
Breakfast: coffee, scrambled eggs (1 whole, 2 whites) with veggies; oatmeal with berries
Snack: 1/2 c nonfat Greek yogurt with a couple of drops of Stevia
Lunch: grilled chicken, baked sweet potato, sauteed spinach in garlic and olive oil; 1 square 85% dark chocolate
Snack: raw veggies with 10 almonds
Dinner: Big salad with 1 can water packed tuna and lots of raw veggies, and 1 T homemade dressing
Daily beverages: lots of water; 1-2 cups coffee in the morning; green or black tea most days
Favorite raw veggies: cucumber, radishes, tomatoes, celery, carrots, bell peppers-all colors-I try to keep these cut up and ready to go.
I make big pots of soup and freeze individual portions so there’s always something I can go to – use these a lot for lunch.
Homemade salad dressings are quick and easy and then I know what’s in them. They keep in the fridge all week – family likes them too!
-I also asked Sally for some tips and strategies that worked for her-here they are.
1. Plan Ahead-pack lunch and snacks the night before in case you’re rushed the next morning
2. Have nuts/healthy snack in purse or laptop case so you always have something to eat-important not to get caught without a snack because you’ll get too hungry and eat too much or make bad choices at the next meal (been there, done that)
3. When you’re cooking, cook extra – this is what you’ll eat for lunch the next few days
4. Freeze food – then actually take it out of your freezer, thaw, and eat it! I’ve always frozen food, but usually threw it away a year later. Soups, extra brown rice, cooked chicken or turkey meatballs etc.. freeze well.
5. Eat every 2 1/2 to 3 hours.
6. Ditch the Diet drinks -for lots of reasons but I think they increased my craving for sweet things. I haven’t had one since May 2009 – have saved lots of $ and haven’t missed them at all once I made the decision.
7. Remember that dessert is supposed to be a special treat – 1 time per week perhaps?- not a daily thing.
8. Try to get into a routine with a schedule and certain foods for awhile. When you start, there’s so much to think about, if you have a few healthy foods you like, then keep rotating those until you get the hang of this new way of eating. It seems like all you are doing is thinking about food and eating at first, but that will lessen in time. It will become automatic. So keep it simple at first.
9. When you do get the hang of it, and if you like to cook, try some new healthy recipes.
10. I really don’t go to fast food places at all anymore. Read Michael Pollan’s book and you probably won’t either. Look online at the calorie counts and ingredients (chemicals and sodium) and it will surprise you. You’ll feel so empowered as you pass by them, and go home and eat something healthy.
11. My final and most important tip: Don’t eat any food that you don’t want to make someone else happy. Only YOU get to decide what you eat or don’t. Take ownership of that.
Um… What else is there to say? This is great!
Remember don’t try to put it all into play at once. Small incremental changes over time will result in some big changes on the scale,in your clothes, and in the way you feel.
Have a great weekend!
Dedicated to Your Success,