Final Thoughts

This last 8 weeks have been a learning experience for me.  I have tried many “diets” and weight loss ideas.  I have done Atkins, Weight Watchers, South Beach, and joining several gyms.  What I realized that each of these were just one piece and they were missing a few crucial things; Community, accountability, and prayer.  I feel that it is import to have each of these pieces.  I also had people tell me “Why don’t you just have surgery, it’s so easy and you would be a candidate”.  I wanted something that when all was said and done I could say “I did this” and also have the tools to keep going.  I honestly didn’t want a quick fix, the next fad, or what worked for that one person that one time and they had great results.

I know that with this program I have the tools to change my life.  I know that I will be able to continue this for the rest of my life.  I know that I understand what I am eating and how it affects my body.  I know that I do not want to go back to the old me!  With everything included in 8 Weeks to Wellness I can’t keep myself from telling everyone about it and how it can change their life.

Now you may be wondering after reading this if I ever wanted to quit the program.  I never felt like it was an option.  There were times I had questions on whether what I was doing was right, but never felt like I wanted to quit.  I believe that it is because of 2 reasons.  The first reason being that this was a sacrifice, and an investment in me.  I couldn’t just throw that away.  The second was that there was support in all areas.  This part was the largest for me.  That is what I needed.  And I am not talking about the kind of support that guilt you into completing it. I am talking about the kind that walks you through the tough times and parties along with you for your successes.

To be successful during this first 8 weeks took planning, drive, and commitment.  For me planning was the most important.  Never miss an appointment.  Life happens, but this is something that there really should be no sliding on.  Once you make a concession it just gets easier and easier to let things slip by.  Don’t let that happen.

I have had many people say “wow, isn’t that a far drive”, and I tell them that yes, but it was worth it.  I would drive from South Minneapolis, to my work in White Bear Lake, and then to Woodbury and finally back home to South Minneapolis 3 days a week.  I looked at it as a plus because I wasn’t sitting in traffic during rush hour and I got to see all my friends and hang out with them 3 days a week.

In the end it is all about perspective.  There are a million excuses I could have come up with on why I couldn’t do this program (Time, Money, the Drive, I have a busy schedule, etc.).  But instead I scheduled it, made the commitment that I wouldn’t miss an appointment or work out!  That is how I got to where I am.  I am far from done, because I have a long way to go yet.  This is really just the beginning!

A goal is not always meant to be reached; it often serves simply as something to aim at. (Bruce Lee)

Week 8

Week 8

This week has come so fast!  At the beginning I felt that 2 months was a long time and now here I am at week 8 and I can’t believe it went so fast.  I love working out with my group of ladies (and occasionally a guy), but my group was mostly ladies.  I wonder a little at the thought of not seeing them twice a week every week.  I know that it will be an adjustment to carry on at home.  I truly believe that I have the tools that I need to continue at home.  The whole crew is so good at cheering me on I feel like they are totally my family now.  I can’t wait to keep going at home and work on myself!  This 8 weeks is just the beginning.  I have decided that I will look at it as 8 week chunks.  My goal is to go out to Sturgis next year with my mom!  That will be my gift to myself after all of this hard work!

So since it is my 8th week I did all my final stuff; weight (down 16 pounds total), Measurements (down 11.75 inches total), and then all of my scans again.  It was amazing to see my scans all white (that means that I am in normal range for my spine).  I can’t wait to get my blood work and everything back to see the results I care about the most.  I want to know if I have improved and am no longer on the verge of a heart attack, or diabetes!  That will be the true test to show that I truly have changed my life!

Note: My test out for my last day of strength training we had to see how much we improved.  Here are my numbers from my last day:  (and no I did not do less on the last one, I actually did 15 of the harder one!!)



Crunches in 1 minute



Plank Position to Fail

51 Seconds

60 Seconds

Push Ups to Fail



Burpees or Squat Jumps

Squat Jumps




My Quote for week eight is: Success seems to be connected with action.  Successful people keep moving.  They make mistakes, but they don’t quit. (Conrad Hilton)

Week 7

Week 7

Oh, week 7.  This week I have not lost any more weight but lost another .75 inches for a total of 11.25 inches!  I am now completely confident that this is the rest of my life.  I am still amazed at the things I am finding to cook.  I am now looking into what I can do to keep working out at home.  My husband and I have determined that I will purchase some Kettle bells to continue my workouts at home.  The trainers are awesome because they are more than willing to share their knowledge, however I am going to miss seeing them 2 times each week.  I have decided that I will miss them and will be doing 1 workout a week with them, because they always push me just a little more than I would myself.  I have learned that having a schedule is important.  My schedule over the last 7 weeks has been-Monday: Workout, adjustment, and massage.  Wednesday: workout and adjustment.  Friday: Nutrition.  I have realized that this schedule is great because I will be able to still workout (strength training) on Monday and Wednesday because the girls will be involved in things after school and on the off days I will be able to continue my cardio in my basement and down the street!  I am so excited that I have found a plan that works for me.

This past weekend I went on a walk with my husband, a good friend of ours and our girls.  We also stopped at a park and I was participating.  I can’t tell you the last time I just hopped up and started really playing with the girls, my husband and our friend.  I had energy.  I finally felt like I was part of the group and my husband was so happy to see me actually be involved!  My life is changing and I love every minute of it.  Even in the middle of a workout when I don’t want to go anymore I think about how far I have come!  I now workout exclusively with 12 kilo kettle bells.  I feel like I am participating in life, not just stumbling through it!  I am still smoke free and I have enjoyed seeing the differences that this is having on my health also.

My Quote for week seven is: Perseverance is not a long race; it is many short races, one after another (Walter Elliott)

Week 6

Week 6

Wow, week 6 already.  I weighed in on Monday and I am down a total of 14 pounds and 10.5 inches so far!  This is crazy.  I knew that I had it in me but there is always sheer astonishment that I am actually doing this.  It is actually becoming real life.  The changes I am making with food, eating, exercise and my outlook, along with a closer relationship with Christ…this is for LIFE!  I feel that I am getting the tools that I need to continue after the initial 8 weeks.  I am continuing to make food choices and exercise choices that will impact me for the long haul.  I am putting extra effort in my workouts, and pushing myself more than I thought I would.  I need to know for myself that I can do this.    I have started to prepare for what it will be like when I complete the 8 weeks.  Everyone at Woodbury Spine is more than willing to answer questions, walk me through the steps, and let me know that once the first 8 weeks are done….it really just continues from there.  It is just a matter of looking at it in 8 weeks at a time.  Each time I start to worry I know that they will be there for me.

This week I also have noticed that I am able to keep up with the kids more, and with my husband.  Our intimate life has gotten way better because I am not exhausted anymore.  I am able to actually live now rather than waking up and still being tired just living let alone all the other stuff I need to do each day.

My Quote for week six is: The higher your energy level, the more efficient your body.  The more efficient your body, the better you feel and the more you will use your talent to produce outstanding results. (Tony Robbins)

Week 5

Week 5

Monday—I was extremely stressed out at work and almost quit.  I also was dealing with the anxiety of my girls flying out the Idaho to see Grandma and Grandpa, all by themselves.  I came in for my massage, adjustment and workout.  I had carried a really negative attitude with me through the whole day.  Here I was and walking into Woodbury Spine.  Dr Ross greeted me with a “Hey, how is it going” and I just vented, and he stayed positive, but it wasn’t good.  I was negative with every interaction I had.  Then I had my Massage.  Marcia said at the beginning that she wanted me to relax and meditate during the massage.  I spent a whole hour in prayer and relaxation.  I asked for Peace and to have the negativity just washed away.  After the massage was done, I was a new person.  Then I had my adjustment and it was more positive thinking there!  Then my workout….oh my workout.  Simona said we would be doing swings and I grabbed a 10 Kilo kettle bell.  She kindly stated that she thought I should be taking a 12 since it was just swings.  So I took the challenge to get the last little bit of negativity out of my system, and what better way than with kettle bells.  I proceeded to complete the whole rest of the workout using the 12!  I was so proud, and so was Simona.  She said that I should be pushing myself and by the end of the workout I shouldn’t be able to finish the set if I am working as hard as I should be.  I realized that she had a point! I am noticing that I am willing to do more, try new things, and be way more active than I used to be.

On Wednesday I came in with a purpose and a want to push myself.  I am really starting to see and feel the results and I know that this is just the beginning of the end of my old life.  I have more energy and for the first time I was able to go up stairs at work and have a conversation with someone without gasping for breath! WIN!

This week has taught me so much.  By the end of Monday I was more centered, and it is important to for me to remember that the Woodbury Spine group is my family; they have my best interests at heart.  That also means that if I need some tough love or an ear to hear me out they are there for me.  They have shown me that they are not only in it for my physical health but my total health- My mind, body and soul.  And they get to see it in me and my family!

My Quote for week five is: In times of great stress or adversity, it’s always best to keep busy, to plow your anger and your energy into something positive. (Lee Lacocca)

Week 4

Week 4

I have one word of advice

Eat before you work out!

My first workout of the week on Monday I did not eat a small meal before my workout like I normally do.  Because of this about ¾ of the way through my workout I started to get nauseous.  Then I needed to pick my girls up and head home.  The whole way home I am thinking to myself “please do not puke on the way home”.  When I get home I was barely able to make it out of the car.  I made a mad dash for the bathroom and was sick the rest of the night.  I definitely learned my lesson.

On Wednesday I enjoyed my workout, and it is great to see both of my girls attempting to participate in the workouts also.  I am noticing a lot of changes.  Clothes fit better, I don’t have cravings for sweets anymore (in fact the sweets that I have had are too sweet now).  I am starting to see meals instead of ingredients for recipes when I shop.  I went on my grocery tour with Christy and found a lot of great ideas and alternatives for stuff.   It was good to have an idea of what really to look for on a label and what can be differences between 2 products.  My husband loves that I am cooking.  I used to hate cooking.  It took forever, I couldn’t see meals (unless it came in a box), and I didn’t enjoy cooking.  Now I actually like it, it is fun to come up with something and have Nate and the girls enjoy it.  They really like my pizza and my rollups!  I am really noticing that this is a part of my life now, not just something that I am doing.  I can’t believe that I am already 4 weeks in!  It is now a habit for me to make my lunch for the next day every night.  I also get my breakfast ready the night before.  Then it doesn’t matter if I get up late, or if something else happens, I have what I need to get me through the day.  Gained 1 pound this week, but am right back on track and will not let this hold me down.  This is also the week that I officially quit smoking.  I realized that I couldn’t be successful if I was doing everything right but still polluting my lungs.  I was limiting myself, so I decided this was the week to make that choice.  Yay me!

My Quote for week four is: Planning is bringing the future into the present so that you can do something about it now. (Alan Lakein)

Week 3

Week 3

Well this is 4th of July week.  I was a little concerned with having so many days of work in a row.  It was also a pretty stressful week as my older daughter Sydney broke her arm on Tuesday.  My first thought was; what will I do for my workout and such on Wednesday because she needed to go in in the afternoon to see a specialist. So I called right away Wednesday as I had my workout, adjustment, and my nutritionist appointment all on that day, and with the holiday coming up I was limited.  But I LOVE Woodbury Spine!  They were so helpful—they got me set up with Christy over the phone (nutritionist), they also informed me that if I wanted I could work out and do my adjustment on Friday at 6:30am.  My first thought was “Ouch…but I gotta do, what I gotta do”.  So I said that if I couldn’t get there in time for my appointments on Wednesday I would see them bright and early Friday morning.  Amazingly Children’s Hospital was really good about getting us in and out, so I was able to make it on Wednesday.  I never thought I would be so happy to make my work out!  Then on Friday I ended up going to Urgent Care because something was wrong with my IUD (Birth Control).  What I found out was that when you lose a lot of weight or become active for extended periods it can shift.  Because of this it then needs to be monitored while the changes are occurring to ensure that it is still placed well and effective.  This was yet another stressor.  But because of my 8 Weeks to Wellness I was able to handle it with only a little bit of crying and such.  And through everything my husband and my family at Woodbury Spine has coached, mentored, guided, cheered, and supported me through it all!!  I really wouldn’t have kept going on this program if it wasn’t for the support that I get from them.  At the end of the week I was down 11 pounds and 5 ½ inches!

My Quote for week three is: You need to make a commitment, and once you make it, then life will give you some answers. (Les Brown)

Week 2

Week 2:

Ahhhh, carbohydrates.  I didn’t realize that I would actually miss the fruit that I never ate before.  I also was excited to have an English muffin with my egg and sausage in the morning.  I learned this week that I love my workouts.  OK, I will be honest, I don’t love my trainers on Monday and Wednesday, but I love them the rest of the week when I am seeing the results of the hard work.  I also realized that I don’t mind sweating.  And everyone else that I am working out with are at all different levels, so this week I learned not to compare myself to them, because I am not doing this for them, I am doing this for ME!

On Saturday of week 2 I had two wedding receptions to attend (one was a 25th wedding anniversary, and the other was a belated reception).  I decided I would pack some good food in case it was all cake.  Both had fruit, veggies, and pulled pork (not on the bun yet or with sauce so I could add my own!).  So I dished up and ate, along with a little potato salad.  In between we went to Nelson’s in Stillwater.  I would not recommend anyone going there alone.  The kid’s ice cream serving is enough to feed 3 adults!  I scraped off the top and ate the cup.  Afterward, I did not feel good.  It was a lot of sugar for my body to handle.  But this was my freebie so I was ok.  I only had a little emotional meltdown after I ate the ice cream.  I battled with the idea that I just blew my whole plan on one thing of ice cream.  My husband then lovingly said-“You are not throwing this all away.  You need to understand what you can handle and what you can’t.  It’s not like you are going to say “I can’t ever eat ice cream again”.  You need to use this as a lesson.  You will know going forward that what you had was too much, but you didn’t waste the whole plan”.  This is what I needed to hear.  I think too often people are fatalistic and end up saying to themselves “well I screwed up, might as well not even bother”  “There is another diet right down the tubes”.  I think what people need to hear in that moment is that you can mess up.  You can have a bad day.  You can have a little treat.  You just can’t eat a tub of ice cream, but you can have a scoop.  I think so many more people would be more successful if this was the case.  I was then reminded that this ice cream was not the end of the world.  Once I realized that I was much better.

Some of the changes from this week that I have found are that I no longer am really stressed out.  I don’t yell at my kids anymore because I am worn out from just living.  I no longer feel like I could close my eyes at any time and just fall asleep for the night.  My mind is able to just be calm!  These changes are far more important to me and my family than weight loss.  I LOVE THIS LIFE CHANGE!  Oh yeah, and I lost another 3.5 pounds and 2.5 inches total so far.

My Quote for week two is: One should eat to live, not live to eat. (Moliere)

Week 1

Week 1:

What I found at the end of week one, is that it was a new learning experience to cook, plan my meals, and even shop for food.  I also don’t advise someone to start on a Monday and on that same day have your adjustment, massage and your first workout!  I was very ill the 2nd day because my body was in full rebellion.  Thankfully it only lasted until Tuesday evening.  I knew this was the best choice for me to make because when I was at work and feeling really sick, I called Dr. Justin and he informed me that I may have overdone it, but it is natural to not feel so good since my eating habits and exercise before this were non-existent.   Also he had someone from his office call me every few hours to make sure that I was still feeling ok and doing well.  Everyone in the office loves and cares for every patient!  It paid off, at the end of the week.  I lost 5.4 pounds the first week, which was awesome, but not the best part.  The best part was that I actually had energy.  Also, the severe heartburn that woke me up every night with acid in my mouth….GONE.  None.  Nada.  I can’t tell you the last time that I had a full night’s sleep with no Tums!  This was my biggest win.  Everyone wants to lose weight, but this is when I realized that it wasn’t just another weight loss program, these 8 weeks were going to change my life in ways I never thought about.

This was also a successful week because I had planned all my meals.  I didn’t feel rushed, felt I wasn’t eating enough, or that I didn’t have time to make what I wanted to make.  I also found out that it is ok to have great plans on meals, but they need to be something that you like, and that you feel you can keep on doing more than 1 time.  I realized that making stuffed peppers every week was not as practical as it was yummy.  But this week was trying new things, and oh did I do that!

Note: My test in for my first day of strength training we had to see where we were at health wise.  Here are my numbers from my first workout:

· Crunches in 1 minute: 28

· Plank position until you fail: held for 51 seconds

· Push Ups (on my knees) until you fail: 12

· Burpees or Squat Jumps: I did 17 Squat Jumps (for those that don’t know burpees are where you start in push up position hop to a frog position and then jump up in the air, then go back to frog position and then back to push up position)  This is why I chose squat jumps!

My Quote for week one is: Nothing hurts more than sitting on a couch! (via

Getting Started

Here is where I need to start.

At the beginning of May 2013 I was invited to an 8 Weeks to Wellness seminar on May 31st.  I had been seeing my chiropractor Dr. Justin Nye for about 8 months for a car accident.  He decided to start offering the 8 Weeks to Wellness program at his office.  At his encouragement and the encouragement of the rest of the office-Dr. Ross, Marcia (my massage therapist), Christine, and Amanda- I committed to at least hear the presentation.  I mean, what did I have to lose, I didn’t have my girls that night and my husband worked until 10pm.  Over the next few weeks I saw how they were redesigning their office to accommodate the 8 Weeks to Wellness, and knew that they were committed to this program.  Also Marcia would talk about it at every one of my massages.  It started a serious bug in my ear.

On May 31st I made my way to the presentation at a country club in Woodbury.  I was skeptical.  What would it cost?  Was it just another weight loss program?  I have tried many, will this one work?  How committed am I going to let myself be?  We shall see…..

As I listened to the presentation by the founder of the program, Dr. Dane Donohue, I was a ball of emotions.  I couldn’t pinpoint just one-Intrigued, nervous, upset, fearful, excited, and I could go on.  This program looked like it was what I needed.  I needed someone to walk me through becoming healthy, not just losing weight.  I needed a guide!  And this is what this program had.  I also knew that this would come at a price.  It incorporated chiropractic care, massage therapy, personal training, and a nutritionist/dietician, and meditation; and for that I was excited.  To see the results people had was amazing that it could happen in just 8 weeks.  It also incorporated a wellness score that looked at pretty much everything-glucose, cholesterol, triglycerides, flexibility, connectivity, x-rays, etc.  I thought to myself, this could really be the program that works for me.  We were told that Dr. Justin had already figured out what our insurance would cover and that we had packets at the back of the room at the end of the presentation.

I got my packet of information and looked through it.  I knew this is what I needed to do.  I knew that I was killing myself every day and that if I didn’t do anything about it I wouldn’t live to see my retirement.  I was afraid that I would die.  Then I saw the price.  Needless to say it was not inexpensive.  My husband and I had just learned that it would cost $8,000 to fix the addition on our house that was sinking and pulling away from the house.  We would already have to make some choices to be able to afford to fix it.  We had decided to do this the following summer.  The cost for the 8 weeks would definitely be a sacrifice.  Then I thought; how can we afford this?  Will Nate agree that this is the right program?  He has seen me try so many things.  I won’t lie; I broke down and started sobbing.  Here I was killing myself, and the cure was in front of me with a $ attached to it.  I was worried that we wouldn’t be able to afford it, and that I would have to continue trying on my own.  Then Angela came over (One of the massage therapists in Dr. Justin’s office).  She wrapped her arms around me, gave me a napkin and told me it would be alright.  I sobbed and told her about the house, and my husband, and what was I going to do.  She said “Talk to Justin, he is almost finished with someone else.  This is something that you need to do and Justin will be able to help”.  So she comforted me until Dr. Justin was free.

When I was able to start talking to Dr. Justin, I did my best not to cry.  I told him “I know that this is something that I need to do, but ….” And I told him about the house, about the struggle that it would be to afford to do this, how I knew that I was killing myself, sobbing and nervous, he listened, patiently.  Then he said in the most reassuring way “This is something that you need to do.  I believe in this program and I believe that it is what you need.  What I want you to do is go home, talk to your husband, and then come see me, and we will work with you.”  I gave him a hug and signed up for my initial consultation.

On my way home, the whole time I thought about how I was going to talk to my husband about this.  I was so nervous.  When he called me when he got off work, I told him about the whole program.  I told him that I felt that this one could work.  Then I told him the cost.  This would be a sacrifice.  He told me that if I felt that this was something that I wanted to do, and I felt that it would work, then I needed to own it.  He would support me, but I needed to do the cooking, follow the program, be committed, because it isn’t something I can just be excited about now, and then by the time it starts be over the initial excitement.  He told me that his support meant that he would be happy for my successes and work with me when I was down, but that I needed to do it.  He couldn’t do the exercises for me.  He couldn’t make me do them.  He couldn’t follow me all day to make sure I was eating right, etc.  I told him that I understood and that I was willing to take it on, because this is what I needed.   We decided that we would make it work.  That we could afford this, more than medical bills, and everything else we would be subject to if I didn’t get my health in order.  Now when I think about it the cost of having diabetes or a heart attack was so much more than what this program costs.  I couldn’t afford not to start.

2 days later when I went in for my adjustment I let Dr. Justin know that we had decided to do the program and that I was ready to start.  Also everyone in his office had gone through the 8 Weeks to Wellness program, so they are wonderful, and able to answer any question you have-from their own personal experience!  I truly believe that his whole office is centered on what God has planned for them, which is to reach the community and work to make them healthier.  There is one thing saying that you are, but it is an entirely different thing to show it.  Everyone in his office is concerned, encouraging, and loving.  They each care for you and your well being.  They love on you and champion your successes, and comfort you during the rough times.  They are also willing to give you a kick in the pants if you need it. To have so many people that are working on caring for each and every person that walks through their door is amazing!

I went in for my blood work and waited for my results appointment a week later.  I was thinking to myself, that it wasn’t going to be bad.  That I felt fine and my numbers will show that I really am not that bad off.  I probably am perfectly healthy and it’s just that I have a hard time getting rid of the extra fat.  I couldn’t have been more wrong.  I received the first F I have ever gotten in my life.  Here is where I was at!

Initial Ratings

My Numbers

Target Range

My Rating


298.4 lbs

Diastolic BP

90 mmHg

60 to <81 mmHg




18 to <27


Waist to Hip Ratio

1.04 Waist/hip

0.75 to <0.81 waist/hip


Fat Mass


22.5 to <25.5




120 to <150




0 to <20


Core Strength

0 # of Passes

Pass all 4 tests


Core Flexibility

3# of Passes

Pass all 4 tests


Intracellular Water


54.5 to ,60%


Phase Angle


6.6 to <11


C Reactive Protein

11.4 mg/L

0 to <2.2 mg/L



4 umol/L

1 to <9 umol/l


Fasting Glucose

97 mg/dl

60 to <105 mg/dl




5.4 to <5.81%



16.4 mU/ml

0 to <7 mU/mL


Total Cholesterol


0 to <200 mg/dl




0 to <130 mg/dl



26 mmol/L

1.4 to >3.4 mmol/L


Cholesterol/HDL Ratio

6.8 : 1

1 to <3.71 : 1


Triglyceride/HDL Ratio

.15 : 1

1.99 to <2.41 : 1



172 mg/dl

0 to <150 mg/dl


Vitamin D

25.3 ng/ml

51-80 is best




Higher is better


Heart Rate Variablity


Higher is better


Palpatory SR


0 to <3


X-Ray Analysis

4 Phase of Decay

0 to <3 Phase of Decay



38 = F

Just in case you were wondering-Red is BAD!  If you are reading this in black and white-there is a lot of red.  I was shaken up, that I could be this off and not realize it.  But that is why this is the right program.  They look at everything, not just what I look like.

I chose the day that I would start. June 17th 2013.  I picked up my supplies (Shake mix, vitamins, tracking book, shaker bottle, and nifty bag) and headed home.  I was more determined now to make this work.  I brought my numbers home to show Nate and we talked about the program again.  I read the book and we talked some more.  I went into the office and had some questions, and they answered them, and then talked to Nate some more.  It was exciting but also a lot of planning went into how I was going to do this.  What were my responsibilities, what can I expect, etc.  It was an interesting week and a half.

The weekend before I was going to start I sat down and planned out what I was going to have for breakfast, lunch and dinner for the next week.  It was important for me because otherwise I would do what was the easiest (fast food).  I also kept in mind that I needed things I could make on the weekend and just heat up during the week as I don’t have much time during the week, and the faster the better.  I chose a great egg bake recipe that took 20 minutes to cook on Sunday and the rest of the week I just needed to microwave my breakfast for 30 seconds.  I also found a quick stuffed pepper recipe, quick lunches of veggies and cottage cheese, and easy tacos with romaine lettuce.  I was excited.  And as the geek that I am I put this all into an excel spreadsheet and I was golden.  Now to go to the grocery store.  Now mind you, I have not been there in 4 years (except of course for a quick ice cream or frozen dinner, or when my husband took me along.  I would seriously slow him down).  My husband told me what we had on hand, and what I would need to pick up to make what was on my list.  He even put it in the order that I can find it in the store.  It took me 3 HOURS!!!  My list was not that long—Here is my list

Meat Department





4 oz Turkey Sausage

Frozen Cauliflower/
Broccoli mix


Small Plain Yogurt

2 Cans Tuna

Ground Beef

Frozen Broccoli

Romaine Lettuce

1 Bag shredded Cheese

Flax Seed

3 lb Ground Turkey


2 Cottage Cheese 2%

Pickle Juice

Chicken Sausage Links

6 Red Bell Peppers

Small Ricotta

Taco Seasoning

1 Bag Chicken Tenderloin


Garlic Powder

Yes 3 Hours!!  I had to read the labels and everything…but I was committed.  Sunday night rolled around and I had to get ready for my first official day.  I made my egg bakes (since there are no carbohydrates the first week), and my husband loved them.  I made enough to last the whole work week.  I also made a simple lunch of veggies and cottage cheese.  I made sure that I had my book, and my breakfast, lunch, and shakes.  I was ready to start.