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

7 pounds down. 93 to go. Planning ahead.

After successfully completing my 3 Protein Days, I went in to the Lindora clinic Monday morning. I signed in, took a keto stick to the restroom, and got some good color (a mid-pink on their scale of white to burgundy) indicating my body was in ketosis. I was called in to one of the exam rooms immediately. The consultant was pleased that I had walked over 10,000 steps each day (as captured by my pedometer). I stepped on to the scale and voila! I lost 4 pounds since Friday. 7 all together! The journey has begun in earnest.

Last evening, my husband and I signed up for a gym membership at LA Fitness. Serious commitment land for both of us. Now we’re in some money and a pledge of time. We’re still figuring out our schedule… should we go together in the evenings? (We’ve already missed this evening as we’re both not feeling well). Should I go by myself in the morning, and my husband go by himself late at night? We’ll figure it out very soon. I have an appointment for a Personal Fitness Assessment on Thursday evening as part of the membership.

I am very aware of the time commitment it will take to get healthy. In the past, dinner often consisted of “another supper, from a sack, a 99 cent heart attack” (as Tim McGraw so sagely sings). Driving to the gym last night, as we passed a plethora of fast food joints—Taco Bell, KFC, In-N-Out, McDonalds, Burger King, Wienerschnitzel—I thought about how easy it is to just drive up, pay a very small amount of money, and leave with quite a lot of food with absolutely no effort. I felt no temptation, but I could imagine these institutions of America as Sirens, singing their hypnotic songs and waving their sinewy arms, beckoning the people in… Shut up, ladies. I’m taking care of business.

Now, I need to plan ahead. The fridge needs to be stocked with fruits and veggies and healthy meats. Tonight I stopped at Costco and bought their extremely yummy, $5 rotisserie chicken. That right there is a healthy fast food choice. And inexpensive. After parking the car, it took many, many steps to walk all the way to the back of the warehouse, pluck up my chicken, and walk all the way back through the registers and to my car. My pedometer clicked pleasantly the entire time as I zoomed past strolling shoppers.

Here’s my food for today, Tuesday, August 9, 2011
Pedometer steps: 7,221
Exercise: Nothing formal. A long walk to do an errand instead of driving

  • 7:30am 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)
  • 10am Lindora Oatmeal Raisin protein bar (13), coffee (0) with 2 T regular Coffee-mate Vanilla Creamer (6) – off program
  • 1:30pm 2.5 oz imitation crab (1), 1 c cucumber (3), 1 T sugar-free rice vinegar (0), a few drops of sesame oil (0), 2 c Romaine lettuce (3), 12 oz Diet Squirt  (missed my fruit due to lack of time)
  • 4pm  1 oz string cheese (1), 3 oz Chardonnay white wine (3) – Yes, this was a big no-no and off program. I looked it up on — Alcoholic Beverages on a Low Carb Diet beforehand and saw that Chardonnay only has 3 carbs, so thought it might be okay. Let’s see what it does to me. Feeling kinda guilty about it.
  • 7:30pm 2.5 oz Costco rotisserie chicken breast (0), 2 c Romaine lettuce (3), 1/4 c carrots (4), 1/2 c celery (2), 1 peach (10), 1 tsp olive oil (0), 12 oz Diet Squirt (0)
  • Total carbs: 80

Monday, August 8, 2011
Pedometer steps: 12,898
Exercise: 30 minutes on the treadmill

  • 7:30am 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)
  • 10am 1 oz string cheese (1)
  • 1pm  Strawberry Freeze: 1/2 c cottage cheese (4), 1 c strawberries (11), 1/2 c. sugar free raspberry jello, 2 c Romaine lettuce (3), 1/2 c Chinese pea pods (6.5), 1/2 c cucumber (2), 12 oz Diet Pepsi (0)
  • 4pm Lindora Chocolate Chocolate bar (13)
  • 7:30pm 2.5 oz Tilapia white fish (0), 1 tsp olive oil (0), juice from 2 lemon wedges (3), 2 c Romaine lettuce (3), 1/4 c Chinese pea pods (4), 1 peach (10), 12 oz Diet Squirt (0)
  • Total carbs: 89.5