Podcast #28 Show Notes
Weight Loss Tiki Podcast
Hosted By: Kary Has
Podcast Episode: 28
Sponsored By: The Best Life Weight Loss Plan & Interactive Journal

Short Story Featured:
Link: http://www.marcandangel.com/2013/05/21/4-short-stories-change-the-way-you-think/
The moral of the story is: small actions and changes lead to large results

chili cup, side salad or ceasar side 220
broccoli 100
redskinned potatoes 150
chicken or steak 190-250
skinny margarita 100

AMC dine in
side salad with light italian 30
capese pr philly flatbread or sushi 670


jr roast beef or light turkey deluxe 270
or hot ham and swiss
chopped side salad with light italian dressing 90
other great options:
large chopped farmhouse salad 430
small Chopped farmhouse salad 230
classic roast beef sandwich 360
beef and cheddar sandwich 450

Burger King
whopper jr 310
garden side salad 60
dressing 30
soft serve cup 170

croissant-which- cheese, egg and ham or bacon 370
OR- sausage, egg cheese & hash brown burrito
oatmeal 170
coffee 0

bowl 0
rice 210
cheese 100
beans 120
meat 180
fajita 20
lettuce 10
green salsa 15
tomatoes 25

Dairy Queen
coffee 5
classic breakfast burrito 290
hash browns 180
sunshine orange light smoothie- small 140
other great items of note:
Small salad 25
grilled chicken garden salad 160
grilled new chicken blt salad 270
light italian 20
ice cream bar (vanilla and orange) 60

5 hot wings 270
caprese salad with light italian or balsamic 220

Dunkin Donuts
vegie egg white wake-up wrap 160
hashbrowns 140
coffee 5
other great items of note:
tuna salad sandwich on engligh muffin 390
veggie egg white sandwich on an english muffn 310
egg and cheese on a plain bagel 460

Five Guys
veggie sandwich 440
grilled cheese sandwich 470
blt 530
cheese veggies sandwich 510

grilled chicken whole wing and drumstick 120 120
macaroni and cheese 160
mashed potato with gravy 150
green beans 25
corn on bob 70
side salad with light italian 30

egg white delight 250
yogurt parfait 150
coffee 0

vinegrette dressing 35
lunch size premium southwest slad 160
cheeseburger 290

other great items of note:
egg white delight 250
oatmeal 290
yogurt parfait 150
ice cream cone 170
hamburger 240
cheese burger 290
grilled chicken 350
McWrap sweet chili 380
McWrap BBQ snack 260
McWrap honey mustard 250
SW salad 290
side salad 20
apple 15
strawberry banana smoothie 210
kiddie cone 45
oatmeal raison cookie 150
vinegrette dressing 35
artisan grilled chicken sand 360

Olive Garden
unlimited soup and salad
house salad 70
house salad= serving #2 70
minestrone 110
zuppa toscana soup 220

house salad 70
venetian appricot chicken 380
chocolate mousse dolcini 240
other great items of note:
shrimp scampi mini pasta bowl- lunch, diner is 510 480
herb grilled salmon 460
chicken piccata, lunch, (dinner= 530) 370
chicken margherita, luch 400
ravioli di Portobello, lunch 570
linguine alta marniara 457
venetian appricot chicken 380

teriyaki marinated sirloin or victoria’s filet mignon 430
tangy tomato dressing 70
side salad or chicken tortilla soup or 110
steamed rice 270
sauteed ‘shrooms 130
grilled asparagus 60

chicken on the barbie 251 251
steamed veggies 88 88
jacket idaho potato 272 272

1/2 salad 160-260
french baggette 180
soup 80-180
other great items of note:
1/2 medeterranian veggie on tomato basil 210
1/2 roasted turkey and avacado BLT on sourdough 300
spinach and artichoke souffle 520
steak and egg on everything bagel 550
bacon egg and cheese on artisan ciabatta 450
avacado, eg white and spinach on sprouted grain bagel flat 410
ham, eg, cheese and roasted tomato on whole grain farmstyle bread 320
tomato mozzerela flatbread 350
1/2 ceasar salad (no chicken) 160
1/2 strawberry salad with chicken 170
1/2 salad= asian, greek) 200
1/2 spicy thai salad 260
smoked turkey breast on country 430
everything bagel 300
chicken and wild rice 180
garden vegetable 80
vegetable black bean 90

Panda Express
mixed veggies 80
broccoli beef 150

hot and sour cup 120
mixed veggies 80
mushroom chicken 220
crispy shrimp 260
other great items of note:
chicken with string beans 160
mixed veggies 80
fried rice 520
chow mein 510
white rice 380

2 chicken legs 160
green beans 60
cajun rice 180
other great items of note:
3 piece blackened tenders 170
cajun fish filet 1600

Red Lobster
shrimp cocktail 130
cup seafood gumbo 230
cheddar bay biscuit 160
mashed potatoes 190
lobster tail 190
fresh broccoli 40
skip roll & soup, add garden salad with
champagne viniagrete= 730

great sides under 200 cal
garden salad
tomato-mozzerela caprese
steamed broccoli
mashed potatoes
rice pilaf
cheddar bay biscuit
baked potato

Red Robin
the wedgie burger 470
side salad 20
salsa ranch dressing- full fat dressing 150
cup of french onion 180
other great items of note:
chicken tortilla 210
chicken stickers 150
chili 230
broccoli 30
black beans 70
boca burger 140
simply grilled chicken 310
ceasar salad 200
meatball on a stick 490

coffee 5
sandwiches 350-650
lentils and veggie protein bowl 650
tomato and mozzerela panini 350
spinach and feta wrap 290

Steak N Shake
grilled cheese 370
cajun seasones fries- small 250
garden salad 45
berry balsamic vinaigrette 50
6″ subway club 310
broccoli cheddar soup 170
cold cut combo salad 180
olive oil blend salad dressing 50
other great items of note:
6″ turkey (no cheese, add avacado) 340
6″ veggie- no cheese 230
minestone or tomato garden= 90

Taco Bell
nacho cheese doritos loco taco 160
seasoned rice 120
chips and pico de gallo 170
spicy tostada 210
other great items of note:
Fresco chicken burrito supreme 340
breakfast soft taco egg and cheese 170
grilled breakfast burrito fiesta potato 340
fresco bean burrito 350
fresco soft taco- beef 160
fresco soft taco- shredded chicken 150
chicken power bowl 500
veggie power bowl 480
black beans 80
beans and rice 190
chips and guacamole 230

Tim Hortons
maple flatbread, steak, egg white, cheese panini 280
maple oatmeal 220
coffee w/ 2 creams 25
honey dip tim bits 45

hearty vegetable soup 80
chicken fajita grilled wrap 430
other great items of note:
Strawberry yogurt 140
vanilla yogurt 160
chicken noodle 110
minestrone/ turkey and wild rice 120
beef noodle 130
tomato whole grain pasta 140
mushroom/ broccoli/ split pea 150
cheddar cheese bagel 210

sm chili with hot sauce or jr chocolate frosty 170
sour cream and chive baked potato or jr cheeseburger 310
casar salad or jr natural cut fries 240
dressing- pomegranate vinaigrette or light ranch or light asian or caser 70
other great items of note:
mozz chicken salad 270 270
medeteranian chicken salad 250
baked potato (large, 2x aldi size) 270
ceasar salad 230
grilled chicken wrap 270
garden salad 260
grilled chicken salad 360


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Podcast #27 Show Notes
Weight Loss Tiki Podcast
Hosted By: Kary Has
Podcast Episode: Inspriational and Thankful Stories
Sponsored By: The Best Life Weight Loss Plan & Interactive Journal

Short Stories Featured:
-It’s funny how changing our focus, and our perspective can change our reality. We can do this in an instant by focusing on what we appreciate in our lives

– Isnt it the truth that we do become almost spoiled with the blessngs we have and we forget to look at what we have as gifts and be thankful.

-Isnt it funny how when you do something for someone else how good it makes you feel? In fact if you are ever down, helping someone else is a great way to get over your own funk. I love the idea of doing something anonymously for others, expecting nothing in return. In fact it makes me cry- it’s so beautiful hearing about how much Prince gave anonymously- now that is a great story. And thanking others for their kindness- making sure to take the time to show gratitude is what I love about thanksgiving- that it makes us slow down and give thanks

I love this story as it shows how much impact someone can have on another person. I’ve had many people in my life that created a huge impact- and I’m not sure all of them know how grateful I am for their kindness- but I want to make it a point to express how much I appreciate others going forward. In fact my new years resolution this year is writing one thank you note per week. The next few stories talk about thank you notes and how much they mean to the recipients.



The last story is a fun one with a bit of a history lesson included, which you may be able to stump others at the table with this thanksgiving.

HAve a wonderful thanksgiving! If it’s not your thanksgivng- you can still take this time to be thankful and appreciative- it’s never a bad time to give thanks.
Shop, Chop and Roll Meal Plan:
Breakfast: Scrambled eggs with onion, peppers, mushrooms, cheddar cheese 200
Lunch: caprese salad and sweet potato 310
Snack: apple 60
Dinner: Panda Express Teriyaki Chicken 340 and fried rice 520= 860
Snack: hot tea with lemon, 1/2 grapefruit 52
Calorie Content for the Day: 1482


Make sure to hit subscribe, so you don’t miss the upcoming episodes:

Fast Food healthy picks
special podcast dedicated to perfectionists
how to become your own diet coach
organizing and owning your day
plateau busters


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Make sure to subscribe to get freebies and first dibs on the Goods!

Click below to get on the VIP list, and a free link to the 24 hour basic journal page PDF download today:

Podcast #26 Show Notes
Weight Loss Tiki Podcast
Hosted By: Kary Has
Podcast Episode: 26- vitals for surviving thanksgiving
Sponsored By: The Best Life Weight Loss Plan & Interactive Journal

vitals for surviving thanksgiving
staying on plan when you go out of town
& expectations for the holiday

Short Story Featured: KFC
believe in yourself
you will face challenges-
you wont always have 100% of the support of others around you
you will get frustrated and at times feel defeated
you will hear no- probably not over 1000 times- but several no’s will come your way
you do not have to always make everyone happy
you are not obligated to put aside your goals in order to tip toe around others
you and your goals are important
you will sometimes hear no
and on the flip side of that, you will be able to give a NO
you will be able to say NO sometimes when you need to
I liked this story for this week in particular due to our possible challenges over this coming week-
If you are an American- it is our thanksgiving- the day all around eating
and being around family
which both can have challenges
don’t worry you will be ready

This podcast is dedicated to help you successfully survive thanksgiving weekend
First let’s discuss expectations for this week

According to the Calorie Control Council, Americans eat about 4,500 calories during a typical Thanksgiving meal—
consisting of about 1,500 calories from snacking and 3,000 from the turkey and trimmings.
are you getting anxiety yet?
if you are overweight- it is not due to thanksgiving- its due to overeating consistently everyday
Remember to keep common sense in the back of your head=
worst case scenario=
if the average American eats 4500 calories for a thanksgiving meal
and you add in your other meals that day, say you ate 500 calories for brunch
That’s 5000 calories for the day.
If your normal calorie budget you aim for is 1500
you will be over by 3500 calories= which is equal to 1 pound
so you can go into thanksgiving with no restrictions and eat whatever you want- and the only damage is 1 pound- not 10

Another study I read showed Americans gain on average of 7 pounds throughout the holidays
This is thanksgiving through New Years
You may be nodding your head from experience… or in memory of… holidays past and weight gain
one thing I can promise you…
Is that If allow yourself some flexibility for this one meal, you will not gain 7 pounds
HOWEVER you say “screw it” and eat everything you see until the first of the year- you may gain 7 pounds or more
And the #1 reason why people say “screw it”: is because they have been depriving themselves and can’t take it anymore
If you are working the best life plan as designed
YOU are not depriving yourself- so you don’t have to worry about going down that rabbit hole
So decide how you want to go about your thanksgiving expectations
be realistic and fair to yourself
whether that means to you allowing a certain amount of weight gain, not gaining, or losing weight
yes you heard that right…
you can give yourself permission to gain a certain amount of weight- I recently gave myself permission to gain up to 5 pounds
during a 10 day vacation. I didn’t want to worry about it on vacation. I didn’t gain 5 pounds. But I did gain 2.
and it wasn’t a big deal because I know how to lose that weight, and once I got home and right back into my plan
I lost those 2 pounds plus another pound within a week and a half.
and so you can decide you will give yourself permission to
enjoy this thankful time without making yourself feel awful
and guilty, and beating yourself up. That is not allowed- no matter what
if you get through thanksgiving only gaining one pound- that could completely be a win!
If you go into thanksgiving, giving yourself permission to only gain a pound, or a half pound- that is a realistic goal
or you can strive to not gain weight or even continue your losing streak with a few adaptations
I want you to know- whatever you chose- is ok- it is up to you. This is a lifestyle plan and flexibility is key.

remember last week we talked about every once in awhile we can go on a hiatus and come back excited to get back to our plan
this is a perfect example of living that scenario full out
most likely your week will not be your normal schedule
you may be traveling
or you may be hosting
or if you work retail you may be getting ready for the busiest weekend of the year
so no matter what your goals and holiday expectations happen to be,
here are some holiday survival tips

1 expectations
make sure to identify your goal over the holiday
give yourself permission to be flexible if needed
and allow yourself this flexibility without hysterical guilt and self loathing

2 focus remember what the holiday is all about- being thankful
remember to appreciate EVERYTHING
Sometimes being around friends and family can cause additional unintentional stress
some people know how to press your buttons
try to keep your focus on the things you appreciate in order to have more patience
if you need to- go back to the positivity bracelet-
from podcast #17- all about having happiness now
there was a challenge in this episode to wear a bracelet or rubber band or hair tie around your wrist
every time you hear yourself complain or say something negative- switch the bracelet to the other wrist
you begin to realize how negative you are- and how much you focus on things that don’t serve you or others
you can even bring several bracelets or rubber bands, get others involved too- make it a game
try to catch each other complaining or being negative.
one thing I hear from some of you who have written in and are having some anxiety about the upcoming holiday season-
is that you sometimes feel like your being picked on by certain people
or you are afraid of being sabotaged by others
I challenge you to look at it from another point of view
are these people really picking on you- or trying to make you feel better
if you have a history of eating to make yourself feel better- to treat yourself
is it possible that this person knew this comforted you in the past, and have only good intentions
maybe they are trying to treat you- because they themselves have that mindset since that’s how they treat themselves as well
and if someone is truly trying to sabotage you- don’t let them.
Remember you are still in charge of what you put in your mouth.
Even if things get dumped onto your plate without your consent- that doesn’t mean they have to go into your month
here’s a trick- if there is more food on your plate than what you want to eat but you are worried you will not be able to control yourself,
normally there is something on the table you don’t like- whether its cranberry sauce or beets or mushrooms, or way too much SALT-
whatever it is- put it on the food you don’t want to eat so that you don’t unconsciously eat it
unless you are being fed through a tube by someone else- you are the only person who has 100% control over what you do and eat
have a response ready, practice it
People may have different responses
Aunt Millie might act offended if you don’t eat her triple layer chocolate cake
if you have had your fill already and would like to say no- say no and stick to it.
Have a complimentary no thank you
take a pic of it, put it on your instagram with the hashtag #foodporn and congratulate yourself for saying no
do you know what is 0 calories? Smells
My response after someone asks me if I would like something is usually “Yes I would love some, but I’m not going to have it. ”
I am not saying I can’t. I JUST chose not to.
I will ask if I can smell it, and take a picture of it and compliment the chef so that no one gets their feels hurt
lets start something-
post it on social media under #foodide- for food I didn’t eat.

3 drinks
if you are going out of town or staying with family, bring your water bottle with you!
you may also want to bring or buy a water gallon-
in order to be prepared. The city you are staying in may have different tasting tap water that hits your palate wrong
if you are currently doing well with your water intake its important to keep that up.
if you are thirsty your body signals may be similar to when it’s hungry.
Try to stay hydrated all day to help not overeat
plus having something in your hand you can put in your mouth can help omit grazing
One trick I’ve learned, is After dinner- at desert time-
if you chose not to have desert- you may want to instead stay at the table be social and have some coffee or hot chocolate.
or even hot tea or hot water with lemon. It’s my go to when my family has desert- I can still sit at the table without feeling
deprived. Usually my coffee will outlast the desert anyways
check out healthy starbucks swaps at Wlmotivation.com on the show notes
And if your thanksgiving tradition includes alcohol which many do
you can still enjoy and keep the calories on the lower side as well
wine: 5 ounces= 125
Miller 64 or Bud select 55- with a lime
cocktails with vodka
such as the 45 calorie fruity tooty spritzer
with vodka, sparkling water, grapefruit juice, raspberries, and fresh mint
go to Wlmotovation.com for the recipe

4 keep moving
if you are going to be out of town and wont have access to your tred mil, or gym or normal walking routine spot-
if you are going out of town- research the area and find out if you can get a guest pass somewhere else.
One thing I love when I go out of town is visiting other gyms (usually in the hotel)
if you follow me on social media you have probably seen gyms I’ve posted
Some have carafe’s of healthy juices
rolled up towels
wonderfully decorated locker rooms
great wall quotes
I love checking out the treadmills-
and if you are like me- remember your Bluetooth headsets and iPad so that you can keep up your plan
I love adventure and this is one mf my favorite adventures- checking out different gyms
if this is not an option- see if you can conjure up some interested parties for a different kind of adventure
research the area for walking or hiking paths or parks
or some shoppers to go shopping- you can get some real miles from shopping
or go to the local zoo which is sure to get you mega steps for sure
or an evening downtown stroll to look at the lights
your host may really appreciate some guidance on what you would enjoy doing while your in town
and may have some great suggestions
if you are the host and are having guests, and you currently have a habit of going to the gym or Y everyday-
ask about guest passes for the holiday
many gyms will provide a day or week for free- and if not, find out the pay as you go pricing and offer this to your guests as well

5 keep hands busy-
sometimes the before appetizer spread is just as amazing as the actual dinner.
be selective and then keep your hands busy so that you are not just sitting next to all the Hors D’oeuvres

this is where your water bottle comes in handy
volunteer to take the photos
babysit the little ones
or offer to do your relatives make up and hair
cut. Chop, or mix

6 have healthy alternatives
volunteer to bring food that is on the healthy side- fruit tray such as a veggie tray- for pre-feast healthy grazing
healthier way to make deviled eggs with non fat or light sour cream
bring a salad or healthy butternut squash soup or some veggie side dishes
most likely you wont be the only person at the party thankful for healthy options
even when I wasn’t on a diet, I always felt better when eating healthier food
Funny side note: Back when you were allowed to bring in birthday treats at school-
way back elementary school late 80’s, everyone’s mom brought in cookies or cake
I have always gravitated towards salads and veggies and my favorite growing up was ranch dressing
So my birthday my mom brought in a veggie tray with ranch dip and set it up like a buffet
the kids couldn’t believe it and at first were like “eww”
then everyone got in line and put different fruits and veggies on their plates and dips
and I got so many kids coming up to me afterwards that loved it and said they were going to do the same thing on their bday
I’m talking 2nd, 3rd, 4th graders ENJOYING fruits and veggies
It’s never too late to introduce healthy options to your little ones
you can also bring your lighter alcohol options if you know there will be alcohol
such as your 55, 64, or vodkas
don’t find yourself in a situation where you feel deprived

7 Enjoy yourself!
most likely if you are on podcast #26- you have been at this for a little while and are a smaller version of
yourself than the last time you saw family and friends you may run into this weekend
get your hair done, buy a new outfit, and go with confidence
people will be interested in what you are doing
be a great role model to others in your family, and be ready to be helpful and share your success story
remember to LAUGH
bring fav board game- apples to apples
allow yourself to be inspired
this weekend doesn’t have to be stressful
if you are driving or flying- I have a special treat for you-
I’ve recently gotten into another podcast which is a comedy true crime podcast- MY favorite murder
the hosts are 2 women- and they are hilarious! If they had a lawn and garden show I would listen just because
absolutely anything they have to say is funny
now a disclaimer- The F bomb is dropped quite regularly-
so if you are offended by this or have little ones in the car- beware – or bring earphones
and you will laugh all the way to your destination
and have a focus for once you get there
maybe your focus can be to make sure your family laughs as much as possible
and feels loved and special
or that you learn as much as you can about your elders
ask how couples met?
if anyone has met a celebrity and the story behind it
or tell true ghost stories
families that laugh together don’t kill each other
Have some great down time as well- pop in a funny holiday movie
weird movies- Tusk, what we do in the shadows, bubba hotep= laugh because they’re so stupid
funny older classic holiday movies= Xmas vacation, planes, trains and automobiles, polar express (kiddos), ELF, Bad Santa
How about gremlins or Scrooged or mixed nuts
remember to bring your 100 calorie bags of popcorn
and of course every Xmas season my family watches A Christmas story- which my orange cat is named Ralphie after

8 Remember to eat wisely before the big feast
you will most likely eat at least once leading up to thanksgiving dinner on thanksgiving
try to chose filling foods to get you through the day
I have found the following foods to be most filling:
cottage cheese
protein rich foods (sometimes go through McDonald’s and ask for the grilled chicken breast without a bun- filling)
and remember that water- saying it twice due to its importance

9 Have a feast game plan:
If you are the hostess- you are calling the shots and can do what you want
I will provide a link to some healthier delicious thanksgiving recipes on the show notes- go to Wlmotovation.com/26
including sweet potato casserole, Brussel sprouts, green bean casserole, butternut squash soup, etc
while you cook- you can use the Myfitnesspal app to enter in your ingrediants, save the recipe and meal and find
out how many calories are in each serving
you can even put the higher calorie food in small serving sizes pre-made=
such as cranberry sauce or gravy or dressing in shot glasses, or pumpkin pie already cut into thin single serving sizes
If you are the guest and do not have access to the exact ingrediants and calories per serving- do not fret.
You do not need to carry measuring cups and spoons in your purse in order to make sure you are not going overboard this thanksgiving
I have trick for your treats
there are many pinterest and instagrams and facebooks out there teaching you to eyeball servings from different parts of your hand
I find this method useless-
If I look at my hand compared to my husbands- his is double mine
also the results vary- some graphs say a cupped hand is 1/4 cup, some say a cup
I wanted to find real things to compare to that don’t change shape
here is what I have found:
1 tbsp= ice cube
1 shot glass or golf ball 2 tbsp dressing
1 ounce: 4 dice (cheese)
3 ounces meat deck of cards
1/4 cup= egg
1/2 cup: light bulb, hockey puck size
1 cup: baseball
Now that we can eyeball food serving sizes- I am going to go over some calories of average thanksgiving dishes- the calories may slightly vary depending on the
food prep and specific ingrediants but this is a good barometer to plan what you are going to be able to enjoy within the range you have decided

6oz turkey meat = 340 (6 ounces is like 2 decks of cards)
mashed potatoes- 1 cup= 237 (baseball)
gravy 1/4 cup= 25 (fill an egg)
cornbread (3×3″ square)= 198
stuffing (1/2 cup)= 195 (fill a hockey puck)
cranberry sauce (1/4 cup)= 114 (fill an egg)
green bean casserole (1/2 cup)= 150 (hockey puck)
sweet potato casserole (3/4 cup)= 285 (between a hockey puck and a baseball- several tennis ball- for me cant tell difference)
brussel sprouts (1 cup)= 56 (baseball full
butter roll (1)= 140
pumpkin pie slice= 316
ham (6 oz)= 300 (2 decks of cards)

Go in with a game plan- I eat what I want on thanksgiving. 1 serving. Sometimes smaller servings in order to taste more.
especially in order to have more of what I like- I will probably have 1 cup stuffing (favorite), skip the pie and cornbread
you can Plan out your meal- input into myfitnesspal before the meal so I know what I am eating.
for instance, the ham and turkey calories I mentioned are for 6 ounces, which is the size of 2 cards of decks
if I half the serving, I half the calories
then I chose to skip desert and have a couple after dinner lower calorie drinks
such as the 45 calorie fruity tooty spritzer
you can play around with different scenarios and serving sizes before hand in my fitness pal in order to figure out your plan
and there are always options for calorie swaps and healthier recipes
such as cauliflower mashed potatoes, add a green salad, bring your own dressing if you would like, make baked sweet potatoes in addition to the
casserole so that there is a healthier lower calorie option on the table as well- and add more veggie side dishes
I will also include a link for other healthy recipe options that I will be making on wlmotivation
healthy recipes: https://www.foodnetwork.com/thanksgiving/photos/healthy-thanksgiving-recipes

10 The rest of the weekend:
Get back to your healthy routine right away-
great low calorie filling healthy turkey soup which may hit the spot after everyone is still recuperating from the large feast https://www.allrecipes.com/recipe/130979/day-after-thanksgiving-turkey-carcass-soup/
serve with some dinner rolls and hits the spot
Many times if you have traveled for thanksgiving or if you have guests that have traveled- you are looking for things to do for another
couple days for entertainment
again try to get in your steps- black Friday shopping does the trick, going to a zoo or the park, hiking, depending on where you live possibly going
sledding or skiing
And why not start a tradition to be proud of- and Do something for someone else
after all its thanksgiving and we are taking time to stop and appreciate what we have and each other
get together food for food pantry
give blood
gather clothing, toiletries, blankets for shelters
help serve at a soup kitchen
bring firefighters toys for kids
donate to red cross
gather a box to send to the troops
fill a purse for a woman’s shelter or go a nursing home to help with holiday activities
If at any given moment of time you need cheered up- helping others is a for sure way to reroute your focus
and appreciate the gifts you don’t normally notice all around you

And now for the organizational type A’s out there: If you are going out of town: things to pack to stay on track
if you are able to get away to a gym:
device (ipad)
workout outfit and shoes
water bottle
2 gallon jug of water
snacks for road trip
outfit feel great in
comfortable shoes- walking
vitamins and medication
salad dressing
100 cal popcorn
and your journal

Shop chop and roll this week is a sample day on thanksgiving ___________________________________
Shop, Chop and Roll Meal Plan:
Brunch: oatmeal, 1/4 cup blueberries, fried egg and toast with sugar free jam
Lunch: Chicken noodle soup
Snack: deviled egg, cup of baby carrots with 2 tbsp guacamole, 16 tiny pretzel twists, 2 tbsp cheeseball
Dinner: turkey, Brussel sprouts, stuffing, mashed potatoes and gravy, green bean casserole
Snack: Coffee with 2 creams
Calorie Content for the Day: 1631


Make sure to hit subscribe, we have some exciting podcasts bringing us into 2019 including:
Fast Food healthy picks
special podcast dedicated to perfectionists
how to become your own diet coach
organizing and owning your day
plateau busters
and next week we will have a special thanksgiving edition podcast, of inspirational stories
Show Notes Bonus Features…

45 calorie Fruity Tooty Spritzer

From Daily Burn

1 cup sparkling water’
2 ounces vodka
1tbsp grapefruit juice
6 raspberries
garnish with fresh mint


Please take a moment to review my Podcast, send me questions or suggestions 🙂
Make sure to subscribe to get freebies and first dibs on the Goods!

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Podcast #25 Show Notes
Weight Loss Tiki Podcast
Hosted By: Kary Has
Podcast Episode: 25- REWARDS
Sponsored By: The Best Life Weight Loss Plan & Interactive Journal

Short Story Featured: The Bamboo Tree

This story can teach us so much
about patience
about persistance
and about how important the fundamentals are to our success
The fundamentals aka: the basic habits of our plan
If you have a week you don’t lose- please remember the bamboo tree
your week was not for nothing
it was teaching you more about the habits you are creating in order to make a healthier lifestyle a permamnt automatic part of your life
every week following the plan is getting you one week closer to these focuses becoming habits and an automactic part of our day
you have one more week under your belt of implementation
one more week towards creating your ideal life
your ideal lifestyle
and your ideal you
every week it will get easier and easier
until these habits are automatic and will feel essentially effortless
but you gotta do the work upfront to begin the process
to jump start the changes you need
to interrupt your pattern-
and reset your momentum in the right direction

which leads us perfectly into this week’s topic- rewards

part of the best life plan- is to make sure we do not feel deprived
and to HAVE FUN
and if it’s not fun yet- to figure out ways to make it fun
to hack the habit- so to speak

I use rewards to help make my weekly habit fun
and to track my weekly focus

rewards tie something you like or want to your week’s focus or habit

There’s a secret to setting up your rewards-
or at least one I have found that works for me=
reward your efforts
be flexible
and do not expect perfection
and don’t use food as a reward

So instead of saying- if I lose 2 pounds this week I will schedule a manicure
Say- if I implement my focus 5 days this week I will reward myself with a manicure, or make over

whats the difference? You are rewarding your efforts
you arent expecting perfection everyday
when you don’t allowing room for flexibility, your setting up yourself for failure
I know what goes through your head because it went through mine too
your worried it will make you lazy and give you an “out” for not implementing your plan sometimes?
I have found-
no, you will actually be pleasantly surprised that once you remove the guilt for not being perfect
and figure out a way to most of the time stick to your plan, and create these habits-
what you create is a sustainable lifestyle where you allow yourself to be proud of your
efforts, and actually enjoy the process
no one wants to feel guilt or shame. And we avoid it to the point that we quit things we may even enjoy in order to not have to feel it
If you have nothing to avoid- you wont quit
you may take a hiatus every once in awhile-
and that’s ok
but will be happy to come right back- that’s what you want

OK- stay with me here.
What do you associate with vacation?
What do you love and cherish about it that makes you look forward to it every year?
And if you havent had a vacation in awhile- what would you cherish about a vacation If you could?

I just got back from a wonderful vacation so I can tell you for me…
doing what you love everyday
being in certain different environments you enjoy
making wonderful memories
cherishing moments with people
I even appreciate things like new smells of shampoos and lotions in a hotel
wonderful welcoming smiles from people all around you that can make you feel pampered and special
enjoying new and unique cuisines and tastes and food presentation
If you go to the beach- one of my favorite things is eating seafood
being adventurous
getting to dress up
or maybe just having quality time with your loved ones
or just really appreciating something relaxing- doing nothing- giving yourself a break
reflecting on whats really important
breathing in fresh air or sea air, taking a nap in the sun

What If you thought of your healthy lifestyles changes and habits the way you think of vacation
as a treat to yourself
as time to spend on you
time to experiment with foods and tastes and cuisines
time to reflect and breath
time to focus on the positive, and appreciate aspects of your life
maybe being a little adventurous- trying new things
rewarding yourself with items you want
maybe even dressing up sometimes
doing what you love

Your healthy lifestyle has a ton of similarities to a vacation
it’s all about how you chose to look at it.
Look forward to your habits, rewards, and positive changes

do more of what you love
and is there a way to tie these things into our daily lives- to give us more of what we love?
You bet there is

2 ways to do this-
1. once you get through your 12 weeks best life book- your 12th week teaches you how to implement other habits into your life
you can implement anything you want
if reading is important to you and you cant find time currently to read-
do you think… there is a possibility… if you focused on creating a habit of reading for say 20-30 minutes per day
wrote down challenges and solutions to help create this habit, tracked it, and made it important… your weekly focus.
you could squeeze it in?
Maybe one of your challenges would be that you don’t have time. And a solution could be to free up your schedule
somewhere else in order to fit it in. If its important to you- you will find a way
you can do this for anything.

The second way to do this- is treat it as a reward.
reward yourself by buying that book you really want to read- or downloading it
or by giving yourself the gift of time to carve out from your busy schedule to read it and enjoy yourself

now another reward rule or side note to mention is:

We also don’t use food as a reward- if you want cake- eat cake
don’t use it as a reward
part of our program is learning how to have the food you want
and make it work within your plan
have cake instead of lunch
or take an extra walk
you can have cake!
You can have ice cream
you can make it work

calories in vs calories out
a twix bar is less calories than a veggie burger
twix bar= 286
bk vegies burger= 410
twix bars for every meal all week long may result in some nutrition deficiencies
but if you have a twix bar every day for just lunch, or a snack,
etc make sure you get in fruits and veggies and protein and other stuff
your body needs during your other meals
eat what you like
but have common sense

We are trying to get away from thinking of food as a reward, or a tool to use to feel better
instead use non-food rewards
now this can include maybe taking a cooking class- great reward
or maybe some kitchen gadgets which you can use as a reward
I had a week that I could not wait to earn my spiralizer
I’ve rewarded myself with food press to experiment with edible arrangements
and a field trip to whole foods or health food store in order to see what’s all out there for food prep ideas and created a reward one week to buy a sushi making kit and teach myself how to make sushi by watching you tube videos
although these are food related- it is not eating food as a reward- see the difference?

Picking your rewards is the fun part. Ask yourself what you want… what motivates you…
Are you competitive? Maybe signing up for a 5k could be a reward
Maybe you havent seen a certain friend for awhile because you were embarrassed about how much weight you had gained?
A reward could be making plans with that friend once you stick to a certain focus on a certain week.
or A comforter set, painting a room a different color, maybe even getting a tattoo to signify a conquered struggle you have faced.

Does materials things motivate you? Jewelry? Or maybe a night out without the kids?
Plan a date night for a reward.
If clothing motivates you like it did me with those cute clothes tucked away in my attic for 10 years-
maybe your date night could include wearing that strapless dress that you feel like a million dollars in?
Or wearing those cowboy boots and going country line dancing?
Or planning that vacation where you are going to swim with dolphins and hang out at the pool basking in the sun everyday?
and wear a bathingsuit everyday
A great blow dryer and make over
I found a blow dryer- rusk, don’t have to use a flat iron

The rest of this podcast is going to be reward ideas
remember to set a reward every week- rewarding your efforts
don’t skimp on this! You deserve it. You earned it.

Now You may feel silly giving yourself a reward for remembering to take your vitamins most days on your vitamin week- but this is improvement and we are rewarding your efforts.
In my movement week- everytime I took a 30 minute walk- I allowed myself a dollar store item.
At the end of the week I went to the dollar store with a certain budget. Now could I just walk into my dollar store and buy anything I wanted anytime? Yes. Technically I could. But it’s so much more fun when you EARN it.
No one is going to assign your rewards, you pick your own rewards for yourself

They don’t have to be expensive or glamourous.
Every other week (on my non-payday weeks) I would pick a reward that didn’t cost anything because I was budget-conscious (AKA: cheap)
AND there were some weeks I would really look forward to my reward and I wouldn’t earn it, so I would try again the week after until I got it. Don’t reward inactivity.
Make sure to keep that carrot dangling for yourself.
Make your rewards compelling to you
Even if it’s a night home with some great old movies and feety pajamas.

Reward your efforts- not your weight.
You will have times that you will have a plateau
You will have times you stall or retain water or hold the weight before a nice drop
Do not give up. Don’t think what you have done is for nothing. Think of that bamboo tree
and remember most times you have a nice weight drop, first you may have a little increase
Some weeks you will be surprised how much you lose and sometimes disappointed
Remember- no matter how long it takes to get there- working on habits, making it fun it doesn’t matter how long it takes because you aren’t torturing yourself
time to get out your notebook, or recorder app, evernote
part of my type A, perfectionist personality is loving to make lists- if your with me this is a fun list to make
reward ideas
i’ve tried to have certain categories which may or may not be helpful depending on what you find compelling
think of it like this= if it’s 9pm and you need another 20 ounces of water to get your water in, what will motivate you to get up and get another water to get in before bed?

See a friend
Open a facebook account
twitter, or instagram
Allow a photo of yourself to be taken
Clean out closet- donate clothes too big now
Make over- either from a friend, from your own products or a mall
pampering= paint your nails or toe nails, nice relaxing bath, hair or face mask
Field trip to health food store
new netflix show that is coming out= handmaids tale Hulu my current obsession
new book
See certain people that you havent seen in awhile due to embarrassment of weight gain?
Social media
New app-
Couch to 5k, push ups challenge app, sit ups challenge app, squats or lunges. Planks
Or my fave clothes app download your wardrobe

field trips
roller skating rink
bungee jump
amusement park- roller coaster
ice skate
health food store
farmers market

$ store rewards-
Nail polish
Decorations- any holiday
Certain hot teas or coffees
Nail polish
Holiday decorations
Water bottles
Pill containers- vitamins
Fuzzy socks
Movies and workout videos
Dollar Tree workout videos= Biggest looser trainers Bob Harper and Jillian Michaels- loved biggest loser! Fave show
Sidewalk chalk
Glo In the dark necklaces and bracelets and sparklers
Bubble bath
Salad buffet ingrediants- sunflower seeds, olives, cheese, croutons, bacon bits, spices

Needed/ plan related items:
Zoodle maker
Nice knives
Best life journal reward ** FAVORITE 🙂
Get kitchen gadgets- see below
maybe lotion to minimize cellulite or stretch marks
step tracker
Thrift shop- $25 gets you an entire garbage sized bag full of clothing!

bathing suit for vacation
going to a movie
date night
Paint your own plates
redoing a room or closet
one of my rewards was getting a wardrobe and a closet make over

New comforter
$40 paint for a room-

Shop, Chop and Roll Meal Plan:
Breakfast: Bfast burrito= canadian bacon ham sliced in strips, 2 egg white patties chopped, american cheese, onion and green pepper strips
Snack:pretzel rods with cheese, grape bunch
Lunch:side salad (italian and bacon bits), bone broth k cup, and grilled cheese panini
Snack: peanuts- 100 cal pack and apple
Dinner: chiken and dumplings canned soup 1 can, (2 servings) plus 2 pieces frozen pizza
Snack: chocolate and peanut butter smoothie= made with a tbsp pb, vanilla yogurt, cocoa, almond milk
Calorie Content for the Day: 1505


Don’t miss next week when we will discuss:
staying on plan when you go out of town vitals for surviving thanksgiving
& expectations for the holiday
Show Notes Bonus Features…

Shopping made super easy- Below are products mentioned on the podcast
Click on the photo for more info or to buy immediately from Amazon 😉

Reward ideas:

Instant pot picture/ link

Cutting boards



folding mat



mason jars

kindle fire

fire stick


Ninja Blender

Quesadilla Maker-

Panini Press-



wide mouth mason jars

dressing tupperware

water bottle

potato cooker bag

lunch cooler

For this week’s shop, chop and roll:

100 calorie nut packs

Extreme Wraps

Keurig K-cup broth


Please take a moment to review my Podcast, send me questions or suggestions 🙂
Make sure to subscribe to get freebies and first dibs on the Goods!

Click below to get on the VIP list, and a free link to the 24 hour basic journal page PDF download today:

Podcast #24 Show Notes
Weight Loss Tiki Podcast
Hosted By: Kary Has
Podcast Episode: Q+A
Sponsored By: The Best Life Weight Loss Plan & Interactive Journal

Short Story Featured: from Russia with Love


Moral of the story is …
challenge the teacher!
sent me questions
do what makes sense
don’t follow diets that will end up hurting you- psychologically or physically

So today I am answering some more questions you guys write in to me-
at the recording of this podcast I’m so happy to announce we now have listeners in 37 countries!
our last q+a podcast 5 weeks ago we were at 28
so thank you so much for listening and I think I will do another Q+A podcast again in another month or so, so keep the questions coming
I have really enjoyed hearing from everyone who has written in
you guys have some amazing stories you have shared with me
and without further ado, question #1

Leah in UK
I’ve tried several recipes on your show notes- thanks for sharing I appreciate you including this into your podcast. I always thought
healthy food was monotonous and you have inspired me to try new things. Where do you get different food plan inspiration and have
you had any food plans you hated after you made them for a week and if so then what do you do?
Very great questions
I do sometimes get sick of what I eat- if I try something new and didn’t really like it. Normally I’ll have a plan B
like subway. Or Wendy’s chili and baked potato
So my 9-5 is on the road and I can usually always find a fast food restaurant that I can go to, I have a list
of FF restaurants and healthy choices with the calories I keep on me- which maybe I will actually do a podcast on-
thanks Leah for the idea
and my go when when I’m at home and my dinner doesn’t turn out well or if my son and husband just want a pizza or something I don’t want
is soup. I’m a soup hoarder. I love canned soup I can just microwave- very filling and low calorie
I eat the soup usually with a baked potato I also cook in the microwave in my potato bag cooker or a salad from my makeshift fridge salad buffet drawer
which I talk about how to set up in podcast #21- Food prep
So – where do I get my food plan inspiration…
honestly I do go out to eat often on the weekends- I find inspiration trying new meals
I recently went to a mexican place- and I try to get something healthy- I love seafood and chose the Hawaiian fajitas
which I chose to eat without the tortillas- and it came out in a pineapple made into a bowl- it was the coolest thing!
so I may have to search online how to cut a pineapple into a bowl for a future dinner idea at my house- Chez Has
I also have my 3×5 cards I make for every meal so sometimes just looking back through them helps spark an idea or remember something I liked and want to eat again
Pinterest is another great resource- when my son came home from NY where he went this
summer to film skating clips, he was suddenly asking for acai bowls-
so I just googled acai bowls and many recipes popped up that I could scroll through
instagram is another place- I love photos of food inspirational- my fave is buddah bowl recipes
its like food porn
and I think of things throughout the week before that may sound good that I want to try the next week.
If this week I have a large salad for lunch, next week I may want a sandwich.
it’s really just whatever sounds good
If you haven’t done it- get the myfitnesspal app- when you first log in they have several
blogs they highlight and so, at times this will feature recipes within a certain calorie range
or for a certain meal plan which is never disappointing as well
and if I ever find myself in line at a checkout next to magazines- I pick them up and skim through sometimes which can provide
meal plan inspiration too
And of course other people’s cooking. My mom is a great cook and I learn from her still all the time,
also friends dishes from potlucks or parties- I beg for recipes all the time
And I have a kitchen gadget fascination if you haven’t noticed- so I turn to Pinterest and google for recipes all the time for
specific kitchen gadgets- like my
instant pot
slow cooker
fajita maker
air fryer
waffle maker
and panini maker

2 what is your fitness routine? You haven’t mentioned specifics about fitness besides that you treadmill
jessie in Gatlinburg
I count my steps and have a step goal- I aim for 10,000 steps for day
I hate running- I’m almost 41 and not 21 anymore so I want to be kind to my knees and hips and joints
but I do sometimes do the couch to 5k workout- I have no shame I will do week 1, day 1 for months
it’s like interval training because you walk then run then walk then run and its great for getting your heart rate up
I also have a routine everyday I do for strength- I do sit ups, push ups, squats and my least favorite lunges
and sometimes I will do yoga- I can do it right in front of the TV with my pocket yoga app in my living room
and my family just ignores me while I balance and stretch it out- a 30 minute session goes by really fast
currently that’s what I do- my minimum daily workout is a 30 minute treadmill walk and a 5 minute isometric strength excersizes
and I love to dance, so if I get a chance and no one is watching I will try to dance it out- mostly done now in my car from the waist up

3 Jedi mind tricks to help us write it down when we really “Fork” up
do you have a trick to how to write down crap meals?
its so hard to put the pen to pencil and be that brutally honest.
especially when I really have screwed the pooch
Christy from yellow springs
I know it’s hard because we want to make our self proud which is why we love writing it down when we make good choices
but as soon as we overeat- we usually don’t write it down and essentially quit for the day
writing it down for some reason makes it more real to us. We have to look at it. We have to look at our mistake
and when we don’t write it down- we can ignore it happened, and start over
So I am going to hold your hand here and we are going to jump into common sense land real quick
what happens if we over eat and don’t write it down?
we ignore it happened
we ignore the mistake we made
we still consume the extra calories
we feel bad we messed up our plan
and we probably make the same mistake again and ignore it again

now if we overeat and write it down
we can take a look at our mistake, own it, AND be proud we took initiative to write it down
by writing it down we can take a look at the circumstances, and study it… maybe we have details after a couple weeks of several
overeat sessions… and we can take a look and see… was it because we had a certain cereal that morning? Because we had presentations that day?
maybe something sugary set off cravings. We have data to look at if we track it.
We have the ability to FOCUS on solutions to our challenges, instead of bullying and shaming ourselves.
That was important so I am going to repeat it
We have the ability to FOCUS on solutions to our challenges, instead of bullying and shaming ourselves.
So if you are having trouble writing down your not so favorite meal choices- look at that as one of your challenges
brainstorm solutions to that issue
how can you write these days and meals down and feel proud of yourself?
Maybe you could attach a reward to give yourself if you track everything this week
you may need to write on a sticky note to remember not to shame or bully yourself, but to pat yourself on the back
when you write down the not so great moments
you are now aware of your actions
choosing not to write them down, is the same thing as choosing not to change
choosing not to lose weight
it is not a lack of will power or a failure- it is in fact part of the journey and a challenge we all have to face within ourself
if you are overweight- you have this challenge at one time or another
you will not always be perfect. Your journal pages will not always be pretty
What makes you engaged in your weight loss, and dedicated to a more healthy life
is you ability to look at your own challenges and be willing to find solutions
without guilt
without shame
without you bullying yourself
no amount of will power or motivation can create a you that has perfect journal pages the rest of your life. It wont happen
Be kind to yourself
and reward yourself for being brave enough to write it down. When you start looking into your actions from a scientific research curious
point of view- you can see things clearer, from a new perspective, and are able to then create alternatives and modify your behavior

4 alcohol
Pam Boston

I cant believe you allow alcohol on your plan- that’s amazing! Where have you been all my life?
Well thank you Pam.
So- to clarify- this is not a “Diet Plan”
IT is a life style plan
When I started this plan- I did so to incorporate the healthy habits into my life I would need in order to lose weight
which worked
I also wanted to make sure anything I did I would be willing to do the rest of my life, because I didn’t ever
want to have to diet again
I wanted to do as little work as I could to implement habits that would then just be automatic so I didn’t have to think
about it and it wouldn’t be hard
So eliminating food groups or certain foods or activities was not an option
I wanted something that fit with my life
I have alcohol on occasion socially and I have found ways to be flexible in order to make sure I stay within my calorie budget
like Miller 64 (64 calorie beer), Or budselect 55 which is even better
add a lime and it tastes like corona
vodka and flavored water, or
vodka with water and a sugar free crystal light packet
bloody mary with vodka
or virgin bloody mary with spicy v8, celery stick
And I often have a couple drinks then order coffee at the bar- I love
coffee and a caffeine buzz to keep me awake if it’s getting late is sometimes just the ticket
also through tracking I know I can have 2-3 beers but if I have more than that I will have a headache
so as always- make sure you are tracking your drinks and how they make you feel

weight every day?
Tia in Fairfield

yes- when actively loosing
may skip a day here or there
for the most part
such a range
saw a good instagram post on this
up or down 3-4 pounds within a week
happy scale averages it out- can predict your weight
and weight loss within a certain time frame
things like salty or canned foods, alcohol, time of the month and your #2 activity may play a huge role in your weight.
Happy weight averages it out to show you your progress over a weeks time
for instance, if I start lacking sufficient fiber- walk around feeling like about to have a poop
baby for sometimes days which does affect my weight and comfort level
So make sure to not be disappointed- your weight is supposed to fluctuate
Do not let it ruin your day if your weight is up a tad from yesterday,
I always noticed my weight rose a bit before it took another nice dive

you mentioned multi vitamins in the habit podcast episode- what do you recommend and take? What all supplements and shakes do you do?
I buy store brand vitamins
from Discount drug mart or Aldi vitamins
They work for me
My son has gummy vitamins- juice plus which is an excellent brand
he swears by them and says they make him feel great
And we have a family member who sells them so it’s a win win
I also take fish oil
and vitamin D- which I found out I was deficient in- as are most middle aged women in the Midwest
Also I add in a probiotic supplement to help aid my digestion
Also I take magnesium and a biotin chewy- for longer nails which I end up breaking almost immediate
that’s my supplement haul
now before you start something- bring all your meds and supplements into your doctor
and make sure you get the ok, you may have medications that counteract with some
supplements, and be sure to take other medications prescribed by your physician
as far as shakes and things-
I recently started adding a protein powder to my smoothies and my sons smoothies
I wasn’t excited about it at first because some protein powders are heavy in calories
so I went on the search
and I found one that is 100 calories for a scoop of chocolate flavor- Atkins brand I found at discount drug mart
IT was only 10$.
I bought it just to add a chocolate flavor to my smoothie.
What was funny and unexpected was it ended up keeping me full for so much longer than I expected and what I was used to
so those 100 calories I have found are very well spent

7 Donna- San Francisco
too many calories- anxiety

it gives me major anxiety to even think about eating as many calories as you suggest- I guess I’m stuck on the old fashioned diet rules
you mention. But wont it take longer to lose weight at this higher calorie amount?
I understand the calorie deficit idea
so whats the average loss rate?

OK so the entire idea of our plan is to create a habit.
Your habit around your calorie budget- is to learn to eat for the body you want
your calorie budget is the amount of calories you will need each day at your ideal weight
so you are learning to eat the amount of food everyday that you can have so that you don’t have to diet
your body will catch up
and your less likely to feel deprived and quit if you are eating this amount
I was about 75 pounds overweight, and lost an average of 2 pounds per week- for the first 50 pounds.
You don’t want to lose much faster than this- your skin wont be able to keep up
and trust me you will want to bring your skin with you
You need to get to the point, where you want to lose weight, even if it takes awhile.
if you are just looking for an easy temporary fix- this isn’t for you
be willing to lose weight- no matter how long it takes

8 Alisha- Sunny Santa Cruz
I feel like I need filling foods since I am eating less. What are your favorite filling low calorie foods?
popcorn- 100 cal bags- feels like you get a lot of food
soup- especially chicken noodle or broth based
baked potatoes- bags- potato 110 calories, serve with salsa
fairly large low cal salad- butter lettuce, bacon bits and fat free italian and a couple halved cherry tomatoes- 56 calories

also depends on the season-
spring & summertime-
tomato- super low cal, sliced with some lite balsamic vinaigrette, salt and pepper sprinkled on top
gazpacho- recipe on Wlmotivation.com
spinach salads with strawberries, maybe feta or goat cheese
foil pack veggies- spray Pam or spray oil in tin foil or put a little oil and add cut up squash and zucchini,
maybe mushrooms if you like them, you can add potatoes if you want, onion, any veggies you want.
salt and pepper and any other spices you want
you can do these right in the oven or on the grill
and of course the smoothie I talked about earlier- add a scoop of protein powder and it can keep you full longer
protein tends to help me stay full longer
I make these by combining 1 cup almond milk- 30 cal with 1/2 cup nonfat vanilla yogurt 50 cal and a cup of frozen fruit
which is about 60-70 calories- add in your protein powder, 100 calories more= 250

fall and winter
sweet potatoes
chili- healthy
tacos salads
buddha bowls
zoodles with pesto or tomato sauce
chicken breast- 120 cal for a breast
bean soup- in shop chop and roll this week
oatmeal- 100 cal packs
spicy v8 can (tiny can) 30 calories you can drink from a wine glass and have some olives or pickles attached to a toothpick to imitate a blood mary

9 Jackie from Minnesota
Wrote a very sweet email to me and mentioned she could not find the best life book on Amazon
that is because… it is Not yet out- publication is taking longer than I expected
I am hoping by the first of the year but rest assured I will definitely let the VIP list know when it is out
we chose to do some extra editing and I wanted to get it just right
which pushed back production a bit
right now we do have food journals available on Wlmotivation,com, but the actual Best Life book is not yet available
Make sure to sign up for the VIP list
at Wlmotivation.com
You get a free PDF 24 hour kick start journal page and I email you maybe every 2-4 weeks or so

That’s it for today- please if you have any questions or comments send them over
I look forward to hearing from you- I’ve heard some great beginnings of success stories and cant wait to
see and feature if you give me permission some of your before and after photos
which reminds me- make sure you take those before pictures!!!! You will want them- I promise

Shop, Chop and Roll Meal Plan:
Breakfast: smoothie with chocolate protein powder

Lunch/ Brunch: potato medley- sliced russet potato, hot sauce, onion, green pepper and salt and pepper with a tbsp of salsa and a tbsp of lite sourcream
35 cal toast sandwich with egg white patty and american cheese

Snack: banana
Dinner:Bean soup
Snack: ice cream sandwich
Calorie Content for the Day: 1556


Don’t miss next week when we will discuss:
Weight loss reward ideas

Show Notes Bonus Features…

Bean Soup
serves 8
385 calories per serving

– 2 cans Great Northern Beans
– 1 can black beans
– 1 can light red Kidney beans
– 18 ounces ham. chopped up- (I use the Aldi spiral ham in the deli section)
– 1 stick butter
– 1 onion chopped

Dump all in slow cooker for 4-8 hours

Shopping made super easy- Below are products mentioned on the podcast
Click on the photo for more info or to buy immediately from Amazon 😉

Instant pot picture/ link

Spicy v8

Keurig K-cup broth



popcorn 100 cal bags


Ninja Blender

Panini Press-

Instant Oatmeal packs-



potato cooker bag


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