Lindora’s Six Essentials for Success

Dr. Marshall Stamper’s Six Essentials for Success
(from Lean for Life, by Cynthia Stamper Graff)

  1. Make your goal “to learn to be lean for life.”
  2. Your level of interest and enthusiasm will determine your level of success.
  3. Learn to recognize and eliminate your defensive barriers.
  4. Learn to control cravings.
  5. Learn to use relaxation techniques and “stress less.”
  6. Follow the maintenance program for lasting success.

The “essential” that resonates the most with me is #2.

Interest and enthusiasm toward exercise is growing. I love working out at the gym and especially love that my husband and I are workout partners. We’re also looking for ways to get exercise beyond the gym. I’m looking into local places to hike. We’ll be participating in a local Walk to End Alzheimer’s event next month in memory of my Mom, who passed away four years ago from this despicable disease.

My interest and enthusiasm for food comes and goes. For example, salads were starting to bore the heck out of me. I was starting to skip them. Bad strategic move. Salads take a long time to eat and help to fill me up. So this past week I switched from having romaine lettuce twice a day to mixed greens. The small but important change was much needed. Mixed greens, pine nuts, balsamic vinegar and olive oil = yum.

This blog is playing a huge role in maintaining my level of interest and enthusiasm. When I wonder why I’m spending so much time typing up the food I’ve eaten (when I’ve already kept track of it in a small notebook I carry), I remember how reporting my actions to the blogosphere is providing me with critical accountability.

The blog also has me thinking about things in a way I wouldn’t otherwise. How can I help others with what I am learning? How can I learn from what others are doing?

I am over 20%—one-fifth of the way—toward my goal of losing 100 pounds, but I am constantly thinking about maintenance. I have lost a lot of weight before and gained it all back and then some. I want to focus on a permanent, lifetime change, not just how long it’ll take me to lose 100 pounds.

I am inspired by a blog called Former Fat Chik: 135 lbs lost! by Jess. She learned so much during her weight loss and now she’s sharing it with the rest of us. She has clearly found a huge new passion in life: nutrition and exercise. She is still enthusiastic and interested in food and fitness, and I imagine it’s her enthusiasm that keeps her successful in maintaining all her hard work.

What keeps you interested and enthusiastic about losing weight and staying in shape?

Here is my menu for the past week. Went off track a few times; we’ll see what that does to my weigh in on Tuesday. I’ve noticed that if I go off program, if I stay away from junk food, I still feel great and it doesn’t impact my weight loss too negatively.  I feel fantastic; I know I’m making progress.

Sunday September 11, 2011
Pedometer: 5,541
Exercise: None. Day off today.
Time Serving Size Food Carbs
8:30am 1 slice Whole wheat bread – toast 11
1 Egg 1
10 squirts I can’t believe it’s not butter spray 0
1 mug Coffee 0
2 Tbsp Sugar free Coffee-mate vanilla creamer 2
1 tsp Sugar free Metamucil 0
2 Adult chewable vitamins 0
11am 0.5 oz String cheese 0.5
1.25 oz Deli turkey breast 0.5
2:30pm 1/4 c Dannon Lite & Fit Yogurt 5
0.5 oz String cheese 0.5
2 c Romaine lettuce 3
1/4 c Carrots 4
1/2 c Cucumber 1.5
1 Orange 14
12 oz Diet Squirt
5pm 1 Bar 13
8pm Off Program at Black Angus ?
Bread/buttter, top sirloin steak, fried shrimp, orange slices, salad with carrots and croutons, dipped in dressing ?
Dessert: Chocolate Chip Cowboy Cookie with ice cream on top – shared with my husband ?
Total Carbs ???
Monday, September 12, 2011
Pedometer: 18,734
Exercise: 30 min treadmill, 10 min crossramp, 45 min lower body strength training
Time Serving Size Food Carbs
8:30am 1 slice Whole wheat bread – toast 11
1 Egg 1
10 squirts I can’t believe it’s not butter spray 0
1 mug Coffee 0
2 Tbsp Sugar free Coffee-mate vanilla creamer 2
1 tsp Sugar free Metamucil 0
2 Adult chewable vitamins 0
10:45am 0.5 oz String cheese 0.5
1.25 oz Deli turkey breast 0.5
1pm 1/2 c Dannon Lite & Fit yogurt 10
1 c Strawberries 11
2 c Romaine lettuce 3
1/4 c Carrots 4
1/2 c Celery 1.5
1 T Fat free Italian dressing 1
3:30pm 1 ZonePerfect bar 13
5:30pm 1 oz String cheese 1
7pm 3 oz Carne asada (round steak) 0
4 4″ corn tortillas 16
1 ZonePerfect bar 13
Total Carbs 88.5
Tuesday September 13, 2011
Pedometer: 10,056
Exercise: No gym. Felt ill; went to be early.
Lindora weigh in: Lost 3 lbs since last Tuesday. : ) : ) : )
Time Serving Size Food Carbs
8:30am 1 slice Whole wheat bread – toast 11
1 Egg 1
10 squirts I can’t believe it’s not butter spray 0
1 mug Coffee 0
2 Tbsp Sugar free Coffee-mate vanilla creamer 2
1 tsp Sugar free Metamucil 0
2 Adult chewable vitamins 0
10:45am 0.5 oz String cheese 0.5
1.25 oz Deli turkey breast 0.5
1:30pm 1 Morningstar Veggie Burger 3
1 tsp Mustard 0
2 c Romaine lettuce 3
1/2 c Chinese pea pods 5.5
1/4 c Carrots 4
1 Orange 14
4:30pm 1 ZonePerfect bar 13
7pm 1/2 c Dannon Lite & Fit Yogurt 10
1/2 c Strawberries 5.5
1/3 c Raspberries 5
2 c Mixed greens 3
1 Tbsp Pine nuts 0
1 Tsp Olive oil 0
1 Tsp Balsamic vinegar 0
Total Carbs 81
Wednesday, September 14, 2011
Pedometer: 12,731
Exercise: 30 min treadmill, 45 min upper body strength training
Time Serving Size Food Carbs
8:30am 1 slice Whole wheat bread – toast 11
1 Egg 1
10 squirts I can’t believe it’s not butter spray 0
1 mug Coffee 0
2 Tbsp Sugar free Coffee-mate vanilla creamer 2
1 tsp Sugar free Metamucil 0
2 Adult chewable vitamins 0
10:30am 1 ZonePerfect bar 13
1 Coffee with 1 Tbsp cream 3
12:30pm 1/2 c Dannon Lite & Fit Yogurt 10
1/2 c Strawberries 5.5
1/3 c Raspberries 5
2 c Mixed greens 3
1 Tbsp Pine nuts 0
1 Tsp Olive oil 0
1 Tsp Balsamic vinegar 0
12 oz Diet Squirt 0
2:45pm 1 Lindora chocolate protein shake 1
5pm 4 Small hors d’ oeuvres (cheese, meat, cracker) 15
7pm 1 In N Out Burger 39
1 In N Out Fries 54
2 Tbsp Catsup 7
11:15pm 1 Lindora protein drink 3
Total Carbs 172.5
Thursday, September 15, 2011
Pedometer: 15,595
Exercise: 30 min treadmill, 15 min crossramp, 15 min swimming
Time Serving Size Food Carbs
8am 3/4 c Cheerios 12
1 c Skim milk 12
1 mug Coffee 0
2 Tbsp Sugar free Coffee-mate vanilla creamer 2
1 tsp Sugar free Metamucil 0
2 Adult chewable vitamins 0
10:30am 0.5 oz String cheese 0.5
1.25 oz Deli turkey breast 0.5
12:30pm 1/2 c Dannon Lite & Fit Yogurt 10
1/2 c Strawberries 5.5
1/3 c Raspberries 5
2 c Mixed greens 3
1 Tbsp Pine nuts 0
1 Tsp Olive oil 0
1 Tsp Balsamic vinegar 0
12 oz Diet root beer 0
2:30pm 1 bag Lindora onion soy puffs 8
12 oz Diet Pepsi 0
4:15pm 1 ZonePerfect bar 13
7pm Shrimp Salad:
2.5 oz Shrimp 1
1 tsp Olive oil 0
1 clove Garlic 0
1 wedge Lemon 1.5
2 c Mixed greens 3
1/2 c Celery 1.5
1 tsp Balsamic vinegar 0
1/2 c Strawberries 5.5
1/3 c Raspberries 5
9pm Half Lindora protein drink 1.5
11:15pm Half Lindora protein drink 1.5
Total Carbs 92
Friday, September 16, 2011
Pedometer: 12,154
Exercise: 30 min treadmill, 10 min crossramp
Time Serving Size Food Carbs
8am 3/4 c Cheerios 12
1 c Skim milk 12
1 mug Coffee 0
2 Tbsp Sugar free Coffee-mate vanilla creamer 2
1 tsp Sugar free Metamucil 0
2 Adult chewable vitamins 0
11am 0.5 oz String cheese 0.5
1.25 oz Deli turkey breast 0.5
1 mug Coffee with 1 Tbsp creamer 3
1pm 1/2 c Dannon Lite & Fit Yogurt 10
1/2 c Strawberries 5.5
1/3 c Raspberries 5
2 c Mixed greens 3
1 Tbsp Pine nuts 0
1 Tsp Olive oil 0
1 Tsp Balsamic vinegar 0
12 oz Diet Squirt 0
4pm 1 ZonePerfect bar 13
6:30pm Approx 10 cups Air popped popcorn 48
4 Tbsp Butter (44 grams of fat, 400 calories) 0
Approx 2 Tbsp Parmesan cheese (3 grams of fat) 0
10:15pm 1 Lindora protein drink 3
10:45pm 1 Lemon Tea (1 lemon wedge, artificial sweetener) 1.5
Total Carbs 119
Saturday, September 17, 2011
Pedometer: 11,091
Exercise: 30 min treadmill, lower body strength training (alternate routine), 20 min swimming
Time Serving Size Food Carbs
9am 1 slice Whole wheat bread – toast 11
1 Egg 1
10 squirts I can’t believe it’s not butter spray 0
1 mug Coffee 0
2 Tbsp Sugar free Coffee-mate vanilla creamer 2
1 tsp Sugar free Metamucil 0
11am 0.5 oz String cheese 0.5
1.25 oz Deli turkey breast 0.5
2pm 1 Lindora mocha protein shake 1
8pm 1 Lindora wildberry passion protein drink 3
8:30pm 4 oz Chipotle chicken 1
1 c Romaine lettuce 1.5
1/2 c Pico di gallo (tomatoes, onions, cilantro, lemon) 5
1 oz Cheese 0
2 Lemon wedges 3
9:30pm 1/2 c Strawberries 5.5
1/3 c Raspberries 5
10:45pm 1 Lemon Tea (1 lemon wedge, artificial sweetener) 1.5
Total Carbs 41.5
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3 thoughts on “Lindora’s Six Essentials for Success

  1. I think one of the only ways i’ve been able to get as far as I have is because I have developed a huge interest in healthy eating and in being a healthy weight. I’ve started picking up copies of “cooking light” at the grocery store and flagging the recipes I want to try once I’ve reached and been able to maintain my goal weight. I am learning that I can’t be a fast food junkie, but I can, on occasion, enjoy things that are not so healthy, but in moderation. I am excited about where I am headed and it is through that enthusiasm and interest that I have been able to get this far! Also the support of fantastic people going through the same thing!

    • Thanks so much for your comment, Kate! I’m thinking this nutrition and fitness thing is like a marriage. Eventually I’m going to have to work hard to keep the love alive. It’s easy when I’m in the honeymoon stage, or when everything’s going well. I want to think of strategies when “nutrition and fitness love” is hard. But I’ll cross that bridge when I get there. : )

      • I didn’t really think about that, but I can totally see myself becoming disenchanted after I’ve been at my goal for a while. I think we definitely need to come up with plans for how to do things when we are starting to lose that lovin’ feelin’. I’m glad you mentioned that, because so far I’ve just been thinking about reaching my goal and feeling that it’s attainable, but what is attainable after that other than maintenance? Maintenance doesn’t give you that instant gratification of seeing something progress. Stagnation in maintenance is progress, and that’s counter-intuitive…

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