16 pounds down. 84 to go. My menu this past week.

Lindora Skinny Mirror

Lindora Skinny Mirror

At each Lindora clinic, there is a skinny mirror to help you visualize yourself smaller and leaner. Pretty cool. : ) I worry that it allows some people to be in denial, but it’s a good exercise in visualization.

For accountability purposes, here is my weight-loss menu for this past week. :)  It’s been a good week. I’m feeling groovy and really enjoying working out.

Sunday, August 21, 2011
Pedometer steps: Not recorded. Not many! Very low-key day.
Exercise: None. Today is our day off from the gym.
Oddly not hungry today. Not supposed to skip meals, but missed dinner and evening snack.

  • 10:30am 3/4 c Cheerios (12), 1 c skim milk (12), Coffee (0) with 2 Tbsp sugar free Coffee-mate vanilla creamer (2), 2 chewable adult vitamins (3), Metamucil sugar free fiber supplement
  • 1pm 1 oz string cheese (1)
  • 4pm 1 c strawberries (11), 1 oz beef jerky (7)
  • 6pm ZonePerfect Trail Mix bar (13), 12 oz Diet Squirt (0)
  • Total carbs: 61

Monday, August 22, 2011
Pedometer steps: 11,666
Exercise: 30 min treadmill, 30 minutes lower body strength training. GREAT workout. Felt GOOD.

  • 6:30am 3/4 c Cheerios (12), 1 c skim milk (12), Coffee (0) with 2 Tbsp sugar free Coffee-mate vanilla creamer (2), 2 chewable adult vitamins (3), Metamucil sugar free fiber supplement
  • 11am 1 oz string cheese (1)
  • 1:15pm Strawberry Freeze: 1/2 c cottage cheese (4), 1 c strawberries (11), 1/2 c sugar-free raspberry jello (0), 1 tsp vanilla extract (0); 2 c Romaine lettuce (3), 1 Tbsp fat-free Italian dressing (2), 1/4 c carrots (4), 1/4 c celery (1.5), 12 oz Diet Squirt (0)
  • 4pm ZonePerfect bar (13)
  • 7pm 2.5 oz imitation crab (1), 2 c Romaine lettuce (3), 1/2 c cucumber (1.5), 1 tsp rice vinegar (1), drop of sesame oil, 1 c strawberries (11), 12 oz Diet Squirt (0)
  • 10:30pm (post-workout) Lindora Strawberry Kiwi protein drink (1)
  • Total carbs: 86

Tuesday, August 23, 2011
Pedometer steps: 16,872 (an all time high!!!)
Exercise: 45 min treadmill, 30 situps

  • 8am 3/4 c Cheerios (12), 1 c skim milk (12), Coffee (0) with 2 Tbsp sugar free Coffee-mate vanilla creamer (2), 2 chewable adult vitamins (3), Metamucil sugar free fiber supplement
  • 10:30am 0.5 oz string cheese (0.5) wrapped in 1.25 oz deli turkey (0.5)
  • 12:45pm 1/2 c Dannon Lite & Fit yogurt (10), 1 c strawberries (11), 2 c Romaine lettuce (3), 1 Tbsp fat-free Italian dressing (2), 1/4 c carrots (4), 1/4 c celery (1.5), 12 oz Diet Squirt (0)
  • 3pm ZonePerfect bar (13)
  • 7pm 2.5 oz top sirloin steak (0), 2 c Romaine lettuce (3), 1/2 c cucumbers (1.5), 1 tsp olive oil (0), 1 t vinegar (0), 1 c strawberries (11), 12 oz Diet Pepsi
  • 10:30pm (post-workout) Lindora Strawberry Kiwi protein drink (1)
  • Total carbs: 91

Wednesday, August 24, 2011
Pedometer steps: 10,905
Exercise: 30 minutes treadmill, 30 minutes upper body strength training

  • 7am 3/4 c Cheerios (12), 1 c skim milk (12), Coffee (0) with 2 Tbsp sugar free Coffee-mate vanilla creamer (2), 2 chewable adult vitamins (3), Metamucil sugar free fiber supplement
  • 10:30am 0.5 oz string cheese (0.5) wrapped in 1.25 oz deli turkey (0.5)
  • 1/2 c Dannon Lite & Fit yogurt (10), 1 c strawberries (11), 2 c Romaine lettuce (3), 1 Tbsp fat-free Italian dressing (2), 1/2 c cucumber (1.5), 12 oz Diet Squirt (0)
  • 4pm ZonePerfect bar (13)
  • 7pm Salad with 0.5 oz string cheese (0.5), 1.25 oz deli turkey (0.5), 2 c Romaine lettuce (3), 1/2 c cucumber (1.5), 1/4 c carrots (4), 1 t olive oil, 1 t balsamic vinegar (1), 1 c strawberries (11)
  • 11pm (post-workout) Lindora Strawberry Kiwi protein drink (1)
  • Total carbs: 93

Thursday, August 25, 2011
Pedometer steps: 7,527
Exercise: none. Totally, completely exhausted today.

  • 7:30am 3/4 c Cheerios (12), 1 c skim milk (12), Coffee (0) with 2 Tbsp sugar free Coffee-mate vanilla creamer (2), 2 chewable adult vitamins (3), Metamucil sugar free fiber supplement
  • 10:30am 0.5 oz string cheese (0.5) wrapped in 1.25 oz deli turkey (0.5)
  • 1:30pm 1/2 c Dannon Lite & Fit yogurt (10), 1 c strawberries (11), 2 c Romaine lettuce (3), 1/2 c cucumber (1.5), 1/4 c carrots (4), 12 oz Diet Squirt (0)
  • 6pm ZonePerfect bar (13)
  • 8pm OFF PROGRAM — Costco Pizza (65) (My next post will be about why I intentionally went off program)
  • Total carbs: 136.5

Friday, August 26, 2011 – Protein Day
Pedometer steps: 13,199
Exercise: 30 min treadmill, 30 min lower body strength training, 20 min in the pool

  • 8am 1 c skim milk (12), Coffee (0) with 2 Tbsp sugar free Coffee-mate vanilla creamer (2), 2 chewable adult vitamins (3), Metamucil sugar free fiber supplement
  • 11:30am 0.5 oz string cheese (0.5) wrapped in 1.25 oz deli turkey (0.5)
  • 1pm ZonePerfect bar (13)
  • 3:30pm 0.5 oz string cheese (0.5) wrapped in 1.25 oz deli turkey (0.5)
  • 6pm ZonePerfect bar (13)
  • 10pm (post-workout) Lindora Strawberry Kiwi protein drink (1)
  • Total carbs: 45

Clean Burning Fuel… 10 pounds down. 90 to go.

Yummy vegetablesFriday morning I weighed in at the Lindora clinic. (My 4-week Lindora program includes two weekly visits to the clinic.) My keto stick showed a dark burgundy color indicating I was in ketosis – which basically means my body is burning fat. The Lindora consultant was impressed; she said she hadn’t seen color that good in a long time. I’m over two pounds down from Monday – wahoo!

The consultant thought I should have lost more — she said she wants me to be able to lose it quickly. She reviewed my menu (see below) and recommended I try to stay under 80 carbs a day. My goal is to lose two pounds a week for a year, so I’m not sure I agree with the “more quickly” statement… I’m in this for the long haul…

I mentioned I’m loving the dairy products, and that I’d have to cut back on the yogurt at lunch. It’s considered a protein serving, but it’s got 10 carbs per half cup serving. She asked me what kind of yogurt I was eating. I told her it was the Dannon Light & Fit vanilla fat free yogurt. I was disappointed to hear her say I should stop eating it. It had too many carbs and it was off program.  She recommended Ralphs Carb Master Yogurt. It only has 3 carbs per serving and it tastes great.  I’ll have to go check it out… haven’t made it to a Ralphs market yet.

I’m still flying high as far as my commitment to my new lifestyle. And it’s contagious. My husband is getting a fresh salad every evening. The other night as he was about to take a bite of lettuce, tomato and egg whites, he looked at me and said, “I’m really enjoying these.” We’re both eating better.

I’m feeling so… so… clean. My food is like clean burning fuel. My skin looks better. My digestive system is happier. I feel lighter.  My clothes are definitely looser and more comfortable. However… (Warning men: girl talk ahead)… my period started a week earlier, my cramps are worse and it’s already lasted twice as long as normal. I figure my body’s just taking care of business. Detoxing…

Here’s my menu for the last several days:

Wednesday, August 10, 2011
Pedometer steps: forgot it at home!
Exercise: 30 minutes treadmill, 30 minutes upper body strength training (biceps, shoulders, pectoral muscles)

  • 7:00am 3/4 c Cheerios (12), 1 c skim milk (12), Coffee (0) with 2 Tbsp sugar free Coffee-mate vanilla creamer (2), 1 tsp Sugar Free Metamucil (2), 2 chewable adult vitamins (3)
  • 10:30am 1 oz string cheese (1)
  • 1:30pm ½ c nonfat yogurt (10), 1 c strawberries (11), ½ c celery (2), 1 oz string cheese (1)
  • 4pm protein bar (13)
  • 7:30pm 2.5 oz chicken (0), ¼ c tomato (2.5), ¼ c onions (3), 1 t olive oil (0), fresh garlic, 2 c Romaine lettuce (3), 1 peach (10), Diet Pepsi (0)
  • Total carbs: 89.5

Thursday, August 11, 2011
Pedometer steps: 13,556
Exercise: 25 minutes treadmill, 5 minutes elliptical, 30 minutes core strength training

  • 7:00am 3/4 c Cheerios (12), 1 c skim milk (12), Coffee (0) with 2 Tbsp sugar free Coffee-mate vanilla creamer (2), 1 tsp Sugar Free Metamucil (2), 2 chewable adult vitamins (3)
  • 10:30am 1 oz string cheese (1)
  • 1:30pm ½ c nonfat yogurt (10), 1 c strawberries (11), 2 c Romaine lettuce (3),  ½ c jicama (5),  1 tbsp fat free Italian dressing (2), 12 oz Diet Squirt
  • 4pm protein bar (13)
  • 7pm 1 oz string cheese (1), 2 c Romaine lettuce (3), ½ c cucumber (1.5), 1 tsp olive oil, 1 tsp t vinegar, peach (10), 12 oz Diet Pepsi (0)
  • 10:30pm Lindora hot cocoa (6)
  • Total carbs: 97.5

Friday, August 12, 2011
Pedometer steps: left it in the gym bag!
Exercise: none

  • 7:00am 3/4 c Cheerios (12), 1 c skim milk (12), Coffee (0) with 2 Tbsp sugar free Coffee-mate vanilla creamer (2), 1 tsp Sugar Free Metamucil (2), 2 chewable adult vitamins (3)
  • 10:30am protein bar (13)
  • 1pm  Frozen Berry Cooler [½ c nonfat yogurt (10), 2/3 c mixed berries (11), ½ c sugar-free jello (0)], 2 c Romaine lettuce (3), ¼ c carrots (4), ½ c celery (2), 1 tbsp fat free Italian dressing (2), 12 oz Diet Pepsi (0)
  • 6pm protein bar (13)
  • 7:30pm I went off program for a Staff Appreciation Party at the home of my boss. I did this intentionally. I ate a protein bar just beforehand to help stave off temptation. While everyone had beer and wine, I drank Diet Coke. When it came time to eat, I had two tacos: 4” corn tortillas, one with shredded beef, one with carne asada, a dollop of guacamole on each. I had a salad (just lettuce). Afterward, I ate approximately a half cup of strawberries. I skipped the rice and beans, the cheese enchiladas, and the churros. I consider it a successful evening for food choices. : )
  • Total carbs: unknown. But I didn’t go crazy off program.

Saturday, August 13, 2011
Protein Day
Pedometer steps: 10,170
Exercise: My husband woke me up this morning to go the gym. How cool is that?! We spent 30 minutes on the treadmill. About 5-10 minutes in the sauna. About 10 minutes in the spa. Then 30 minutes in the pool where I did some exercises I remembered from an aqua fitness class I took two years ago. My legs were pleasantly sore the rest of the day. Just a relaxing morning with my husband.

  • 8:30am 1 c skim milk (12), 1 tsp Sugar Free Metamucil (2), 2 chewable adult vitamins (3)
  • 11:30pm Lindora Chocolate Chocolate protein bar (13)
  • 1:45pm Lindora BBQ Soy Puffs (8)
  • 4pm 1 oz string cheese (1)
  • 6pm Lindora Wildberry Passion protein drink (1)
  • 8pm 1 c skim milk (12)
  • 11:30pm 0.5 oz string cheese (0.5) wrapped with 1.25 oz. deli turkey (0.5)
  • Total carbs: 53

Blood Test Results & The Official Start of Lindora

I received my blood test results this past Thursday from the Lindora nurse. My thyroid is normal. I’m not at all anemic. And my glucose is great (so no risk of diabetes). However, I have several risk factors that make me highly sensitive to developing heart disease:

  • High cholesterol – My overall cholesterol is too high (202 – should be between 135-200).
    My good cholesterol (HDL) is too low at 39 (should be over 50).
    My bad cholesterol (LDL) is too high at 135 (should be under 100).
  • Abdominal Obesity (Women > 35″  Men > 40″ Waist Circumference) – mine is 43.5″ (Okay, I can’t believe I’m publishing this stuff, but this is so I am even more publicly motivated to take care of this problem.)
  • Blood Pressure (>=130/>=85) – Mine was 140 / 100 on Thursday. However, on Friday, it was 120/70, so it fluctuates – I’m not terribly worried about this factor.

The nurse gave me a “Metabolic Syndrome Treatment Plan” which lists two other risk factors that don’t apply to me: high blood sugar level and high triglycerides. Thank God. The treatment for the “syndrome” is basically to follow the Lindora program.

Lindora’s 3 Prep Days: An Exercise in Moderation
After my pre-Lindora-Clinic, unofficial start the first week of August (where I stayed on track every day), I had three official Prep Days (Tuesday through Thursday) where it was okay to splurge. This was an exercise in moderation. For snacks during the day, I had dry roasted peanuts. For dinner, I enjoyed a big slice of Costco pepperoni pizza the first night, a Tommy’s burger and chili cheese fries the next, and on my final night, a taco plate (2 shredded beef tacos, rice and beans with chips and salsa). I reported this to my Lindora consultant and she nodded and smiled.

I didn’t splurge on sweets at all during those three days—no cakes, cookies, ice cream or candy. And when I weighed in Friday morning, I hadn’t gained anything!

My overarching goal with my weight loss is to learn moderation—to be able to go off track and get right back on it the next day. To know I can enjoy a break from the program and not go crazy off kilter was very encouraging. I plan to be on this train for a very long time. If I’m going to splurge, it seems perhaps I can overdo it on protein without taking too many steps backward.

Lindora’s 3 Protein Days
These days aren’t easy. Hunger is a pretty constant companion—you must eat a protein serving every 1-1/2 to 2 hours. Because I had to eat so often, I was thinking about food all the time. I got a headache my first day and felt pretty groovy my second day. Felt pretty tired and headachey on my third day, and looking forward to eating fruits and veggies tomorrow.

If it weren’t for Lindora’s protein products, I couldn’t stand it. I’m not a huge fan of chicken or beef—I like it much better when it’s mixed with a salad or a sauce or something (or between two pieces of bread)—not straight up plain.

Friday was my first on-program visit to the Lindora clinic. I waited about ten minutes before my name was called and I was ushered into a room. I stood on the scale. The consultant advised me to complete my daily action plan, to eat between 50 and 80 carbs a day, to drink 80 ounces of water throughout the day (but to limit my diet soda to two 12-ounce serving per day), to take my vitamins and sugar-free fiber supplement. I was given a B-12 shot in the arm to increase my metabolism, give me a boost of energy, and improve my mood.

I asked the consultant, “When I’m on the weight loss menu plan, about how many grams of fat am I taking in?”

She said, “Under 20. Basically, you need to stay under 20 grams of fat per day to lose weight.”

I also asked, “Back in 2002, when I did this program, I was told to only count 13 of the carbs in the protein bars. The package says 21 carbs. Is that still correct?”

She said, “Yes. Read the label, take the total carbs and subtract the grams of fiber. That will give you your total useable carbs that need to be counted.”

Here’s my food for the 3 Protein Days:

Friday, August 5, 2011
Pedometer steps: 11,417
Exercise: Nothing formal. Walked around an antique auction preview during my lunch break. Walked to and from my car at work (up a very steep hill and back down again). Went to the movies with my husband, and walked 2 laps around the enormous Edwards Theatre and then up and down the stadium-seating style steps twice.

  • 7:30am 1 c skim milk (12), 1 tsp. Sugar-free Metamucil fiber (2), 2 chewable vitamins (3)
  • 9:30am Lindora Oatmeal Raisin protein bar (13), coffee (black)
  • 11am 1 oz. String Cheese (1)
  • 1:15pm Lindora BBQ Soy Puffs (8), 12 oz. Diet Coke (0)
  • 2:45pm 1/2 c Dannon fat free vanilla yogurt (10)
  • 5:15pm Lindora Chocolate Chocolate protein bar (13)
  • 7:45pm 2.5 oz El Pollo Loco Chicken breast (0), 32 oz. Diet Coke
  • 10pm Lindora Strawberry Kiwi protein drink (0.5) – Nasty. I didn’t like it at all.
  • Total Carbs: 62.5

Saturday, August 6, 2011
Pedometer steps: 10,363
Exercise: Nothing formal, again. Cleaned house all morning. Mowed the lawn in the evening.

  • 7:30am 1 c skim milk (12), 1 tsp. Sugar-free Metamucil fiber (2), 2 chewable vitamins (3), coffee (0), Coffee-mate sugar free creamer (2)
  • 10:30am 1 oz. String Cheese (1)
  • 12:15pm  2.5 oz. chicken (0), fried in 1 t. olive oil (0), 12 oz. Diet Squirt (0)
  • 2:30pm Lindora Chocolate Chocolate protein bar (13)
  • 5:45pm  4 Lindora Vanilla Orange Dream Cookies (6) – NEW! See Desserts for recipe.
  • 8:15pm Lindora Oatmeal Raisin protein bar (13)
  • 10pm Lindora Creamy Hot Cocoa (6)
  • Total Carbs: 58

Sunday, August 7, 2011
Pedometer steps: 11,438
Exercise: This evening, I took a 1 hour, 15 minute walk in my neighborhood. It felt fantastic! I found a huge stretch of nice, level sidewalk with no driveway dips. Listening to workout music on my iPod, I got into a great rhythm. There were lots of people out with their dogs or their babies in strollers or by themselves taking a walk/jog.

  • 9:30am Lindora Oatmeal Raisin protein bar (13), Sugar-free Metamucil fiber (2), 2 chewable vitamins (3), coffee (0), Coffee-mate sugar free creamer (2)
  • 11:30am 1 c skim milk (12)
  • 1:45pm 1/2 c Dannon fat-free yogurt (10)
  • 3:30pm 2.5 oz Lemon Garlic Shrimp (1) – superb! See Main Dishes for recipe. It included 1 tsp olive oil and a lemon wedge (1); 12 oz. Diet Squirt
  • 5:30pm Lindora Chocolate Chocolate protein bar (13)
  • 8:30pm 4 Lindora Vanilla Orange Dream Cookies (6)
  • Total Carbs: 63