Untethered… Good riddance forever, 200’s!

An encouraging weigh-in at Lindora this week! I have blown past the 200-pound milestone! Goodbye and good riddance, you pesky albatross around my neck. (Idiom Definition: An albatross around, or round, your neck is a problem resulting from something you did that stops you from being successful.)

Current weight: 197
Total pounds lost: 28
New goal weight (after doctor visit on Tuesday): 130
Pounds to go: 67
Contagious weight loss: 1 person has been inspired by my progress and joined Weight Watchers. Go YB!

Even with so much weight yet to lose, I feel free and untethered. I feel fantastic.

I can still live life and lose weight!
I haven’t weighed in for nine days, but I still lost about 5 pounds after a five-day break from the program, which included a three-day trip to Vegas for my 42nd birthday. I splurged, but I definitely modified my eating and didn’t go all out crazy like I normally would have. And no gym visits, but I ranged from 10,000-15,000 steps per day.

More reasons why Lindora is so great…
It’s been about a month since I completed my short, 4-week Lindora program. I’m still able to weigh in as part of their lifetime maintenance program. One Lindora consultant told me that once I’m 5 lbs past the last weight I was at on my last official day, the scale would lock me out of the computer. I’ve lost 10 lbs, and they’re still asking when I’ll be back.  I’ll keep going until they tell me I can’t.

Plus, I missed my usual Tuesday weigh-in and I received no less than 4 voicemails—“Care Calls”—from Lindora checking on me and making sure I’d come in to see them that week. That’s accountability right there—a critical component of weight loss success.

Did you know that during your birthday month, Lindora gives you 30% off all products and programs? I stocked up!  A word of warning: the discount only applies to ONE transaction. So make it count.

And I just discovered their Peppermint Cocoa Crunch bars. Amazing. Heavenly.

A few photos to share…

At work, instead of birthday cake, my colleague brought in yogurt, berries and granola to both celebrate and support my diet goals. She is so encouraging. Thanks JS! I am grateful!

This was my birthday dinner at the Harley Davidson Café in Las Vegas. My husband and I shared this platter. It was sooooo good… BBQ ribs, shredded pork, beef brisket, and chicken.

Reality check: This is me enjoying the harvest display in the Conservatory Garden at Bellagio, Las Vegas. I’m 25 pounds lighter here. Yey, me! But still plenty of junk in the trunk—and everywhere else.

This is me at a family party a week ago with my 19-year-old niece. I’m the one on the left, in case you couldn’t tell. : ) Anyway, she weighs 130 pounds. I asked if she’d pose next to me so I could have a vision of what 130 pounds looks like. It’s tiny!!! I know, I know. I’ll never again look like a 19 year old… I’m not that delusional. But it’s fun to envision being that fit again. THAT is within reach.

Lindora Kick-Start Complete; I’m on My Own

Edamame. Photo by Tammy Green (aka Zesmerelda) from Chicago Upscale Dining + Lounge Republic Pan-Asian Restaurant

I completed my 4-week program at Lindora on Tuesday, August 30. My weigh-in that day showed I had lost 18 pounds so far. It’s a great kick start toward my 100 pound weight loss goal. The 4-week program helped to re-educate me and get my head in the game.

I’m on my own now, but am confident that between the accountability of having this blog and the support of my online community, friends, colleagues, and especially my husband, I can step out of this fat suit I’m wearing… forever.

I plan to make some adjustments to my program that aren’t “authorized” by Lindora. Here are some of the “rules” I’ve already broken, but am still losing weight:

  • Eating string cheese instead of nasty fat-free cheese. One ounce has 1 carb and 6 grams of fat. A very satisfying morning snack. And I’m still losing weight.
  • Adding 2 tablespoons of sugar-free, liquid Coffee-mate vanilla creamer to my coffee each morning (the fat-free version has more carbs, so I don’t use it). The Lindora program only authorizes 1 teaspoon of non-dairy, powdered, fat-free creamer. Nasty. That’s just not right. You just don’t mess with a good cup of coffee. I’m happy with my substitution. And I’m still losing weight.
  • Eating ZonePerfect bars instead of Lindora-only protein bars. Half the cost, but with the same nutritional benefits and taste. And I’m still losing weight.
  • Eating Edamame as a protein/vegetable portion. Edamame is too nutritionally balanced to be ignored. It’s a perfect combo of protein, carbs and fiber. I’m just going to be careful to limit my portions. I have only had it twice this week, so we’ll see how it impacts my diet, positive or negative.
  • Having a “free” meal once a week.

Here are rules I don’t intend to break, but know I will if I’m not careful:

  • Continue to measure my food; don’t eyeball it and call it good. The little devil on my shoulder will let me lie to myself and deem something a half of a cup when it is really three-quarters of a cup.
  • Continue to have 1 protein-only day per week.
  • Stay out of the rut of eating the same foods every day. To be creative in food preparation.

Lindora encourages moderate exercise. Ten years ago I lost 60 pounds on Lindora by following the program and walking every day, so I know walking is enough to do the trick. This time around, my husband and I are doing much more than walking. We’re building muscle. Muscle burns more calories, even at rest. And I want that muscle to tone all my soon-to-be-formerly-floppy areas. And it’s fun. It feels good to feel stronger and firmer.

Here’s my menu from the past week. (I’m trying a new format to make it more readable. Pretty easy – I typed it up in Microsoft Excel and copy/pasted into the post.)

Saturday, August 27, 2011
Pedometer: 14,222
Exercise: Nothing formal, but lots of activity… Clean house, mow grass, etc.
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 3
12pm 2.5 oz Chicken breast 0
2 tsp Olive oil 0
1/4 c Carrots 4
1 c Strawberries 11
2:30pm 1 ZonePerfect nutrition bar* 13
4pm 1 oz String cheese 1
6pm 2.5 oz El Pollo Loco chicken 0
2 c El Pollo Loco salad 3
1/2 c El Pollo Loco Pico di Gallo 5
9:30pm 1 cup Lindora Creamy Hot Cocoa 6
Total Carbs 72
Sunday, August 28, 2011
Pedometer: Forgot to wear
Exercise: None. Our day off.
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 3
11am 1 ZonePerfect bar 13
Starbucks Coffee 0
Creamer 3
3pm 1/2 c Athenos Greek plain, fat-free yogurt 5
1 c Strawberries 11
2 c Romaine lettuce 3
1/2 c Cucumbers 1.5
1/2 c Chinese pea pods 5.5
12 oz Diet Rootbeer 0
6pm 1/2 c Cottage cheese, fat free 4
2 Tbsp Salsa 4
Half Small grapefruit 10
8pm 1 oz String cheese at a movie 1
1 ZonePerfect bar at a movie. Hungry. 13
Total Carbs 103
Monday, August 29, 2011
Pedometer: Forgot to wear
Exercise: 30 min treadmill, 8 min rowing machine, 30 min upper body strength training
Time Serving Size Food Carbs
8am Lindora French Toast
1 slice Whole wheat bread 11
1 Egg 1
1 Tbsp Skim milk 1
Dash Nutmeg, cinnamon 0
Approx 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 3
11am 0.5 oz String cheese 0.5
1.25 oz Deli turkey breast 0.5
1:45pm 2.5 oz Chicken breast 0
1/2 c Stewed tomatoes 5
2 c Romaine lettuce 3
1 Orange 14
4pm 1 ZonePerfect bar 13
6:30pm 1/2 c Dannon Lite & Fit yogurt 10
2/3 c Raspberries 10
2 c Romaine lettuce 3
1 c Cucumber 3
12 oz Diet Squirt 0
11pm 1 Lindora Strawberry Kiwi protein drink 1
Total Carbs 81
Tuesday, August 30, 2011
***LAST DAY of my 4-week Lindora program. On my own now!!!!***
Weigh-in: 207 lbs (-2 lbs); Blood pressure 120/80
Pedometer: forgot to wear
Exercise: 30 min treadmill; we did more, but I forgot to write it down!
8am 1 slice Whole wheat bread – Toast 11
1 Egg 1
4 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 3
11am 0.5 oz String cheese 0.5
1.25 oz Deli turkey breast 0.5
1:30pm 1/2 c Dannon Lite & Fit yogurt 10
2/3 c Raspberries 10
2 c Romaine lettuce 3
1/2 c Green beans 4
1/2 c Chinese pea pods 6.5
4pm 1 ZonePerfect bar 13
7pm 2.5 oz El Pollo Loco chicken 0
2 c El Pollo Loco salad 3
1/2 c El Pollo Loco Pico di Gallo 5
Lots Diet Coke 0
11pm 1 Lindora Wildberry Passion protein drink 3
Total Carbs 75.5
Wednesday, August 31, 2011
Pedometer: 16,908
Exercise: 35 min treadmill, 30 min lower body strength training
Time Serving Size Food Carbs
8am 1 slice Whole wheat bread – Toast 11
1 Egg 1
4 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 3
10:30am 0.5 oz String cheese 0.5
1.25 oz Deli turkey breast 0.5
1 mug Coffee 0
1 Tbsp Creamer 3
1:30pm 1 c Edamame soy beans (measured in pods) 10.5
2 c Romaine lettuce 3
1 Orange 14
12 oz Diet Squirt 0
4:30pm 1 ZonePerfect bar 13
7pm 2.5 oz Shrimp 1
1 tsp Olive oil 0
1 clove Garlic 0
1 wedge Lemon 1
2 c Romaine lettuce 3
1/2 c Cucumber 1.5
1/4 c. Chinese pea pods 5.5
Half Grapefruit 10
1/4 c Raspberries 3
12 oz Diet Pepsi 0
11pm 1 Lindora Orange Protein Drink 3
Total Carbs 89.5
Thursday, September 1, 2011
Pedometer: 13,343
Exercise: 25 min treadmill, 3 min elliptical, 20 min pool – water aerobics
Time Serving Size Food Carbs
8am 1 slice Whole wheat bread – Toast 11
1 Egg 1
4 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 3
10am 0.5 oz String cheese 0.5
1.25 oz Deli turkey breast 0.5
1 mug Coffee 0
1 Tbsp Creamer 3
1pm 1/2 c Dannon Lite & Fit yogurt 10
1/2 c Nectarine 8
2 c Romaine lettuce 3
1/2 c Cucumber 1.5
1/4 c Chinese pea pods 5.5
12 oz Diet Squirt 0
3:30pm 1 ZonePerfect bar 13
7pm 1 c Edamame soy beans (measured in pods) 10.5
2 c Romaine lettuce 3
1/2 c Cucumber 1.5
1 Orange 14
12 oz Diet Squirt 0
1/2 c Sugar free Jello 0
11pm 1 Lindora Mocha protein drink 1
Total Carbs 92
Friday, September 2 – Protein Day until dinner
Pedometer: 7,642
Exercise: None. Gym closes earlier on Fridays, so we’ll for sure go tomorrow
8am 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 3
10am 1 Lindora chocolate shake 1
11:45pm 1 ZonePerfect bar 13
1:30pm 0.5 oz String cheese 0.5
1.25 oz Deli turkey breast 0.5
3:45pm 1 Lindora chocolate protein bar 13
6pm 0.5 oz String cheese 0.5
1.25 oz Deli turkey breast 0.5
7pm 2.5 oz El Pollo Loco chicken 0
2 c El Pollo Loco salad 3
1/2 c El Pollo Loco Pico di Gallo 5
Lots Diet Coke 0
9pm 1 ZonePerfect bar (3rd bar today! At movies and hungry) 13
Total Carbs 67

Getting Started on Lindora’s Four-Week Program

My husband helped get me started back on Lindora—a medical weight control clinic—by purchasing a 4-week program for $179 from Groupon.com. It includes:

  • Lab work ($151 value)
  • Physical exam ($75 value)
  • Lean for Life Workbook ($19 value)
  • Check in 2 times a week with a nurse ($260 value)

Yesterday, I called my local Lindora clinic to let them know I’d received the four-week program as a gift. Georgene, who has consistently followed up with me via phone since my false start in 2009, enthusiastically welcomed me and asked when I wanted to get started.

“Immediately,” I said.

She asked me to come first thing in the morning to get my blood drawn. She reminded me to fast for ten hours prior to that but to drink lots of water. “We want your veins nice and plump.”

I left the house early this morning to make it to my appointment at the clinic, which is  close to my workplace. A nurse practitioner welcomed me and asked me to complete two pages of forms—similar to forms you would fill out at your doctor’s office.

Next, I was taken to Georgene’s office where she went over what was included in my 4-week membership. She asked me to follow her to a Body Composition Analysis machine. I stood on a platform and with both hands, grasped metallic handles while the machine did its work. Moments later, she printed out the report and talked it over with me. Here’s what it said:

  • Weight: 224.7
  • Total Body Fat: 45.6% (normal range is 19-26%), or 102.5 lbs.
  • Fat Free Mass: 54.4%, or 122.2 lbs
  • Total Body Water: 42% (normal range is 50% and greater)

None of it is a surprise. Not really. But to see that almost 103 lbs of my body is straight fat? It’s hard to grasp. It’s also quite motivating.

We made appointments for my physical exam (over a week away—after the lab reports come in), my protein day informational session, and my carbohydrate informational session. She scheduled my three prep days, where I am to basically eat foods that include moderate protein, high fat and low carbohydrates.

She then scheduled my three protein days. These are days I dread as I’ll basically be going cold turkey from all sugar and bread—two of my most favorite things in the world. I am only supposed to eat approved meat or dairy products, or Lindora’s delicious protein supplements (a great perk to the program!). I was excited when she told me I could eat low fat string cheese as a protein. It would only count as 1 carb.

I didn’t tell her that I already started the weight loss menu yesterday. I don’t want to wait another week. I know what to do as I’ve done this before. I think it will make those three protein days a bit easier this time. It won’t be such a shock to my system.

She asked if I wanted to purchase any protein supplements. Yes. She handed me a list of product—almost 100 options. Over $50 later, I took home:

  • Lindora Hot Cocoa (perfect low carb snack before bedtime)
  • Double Chocolate Protein Bars (deadly good!)
  • Oatmeal Cinnamon Raisin Bar (perfect with a black cup of coffee)
  • Strawberry Kiwi Protein Drink (Georgene recommended having this on hand for high carb days)

The nurse practitioner was now ready to take my blood. She was chatty which helped to distract me from the needle. Her comments stuck with me.

“The Lindora program is great. As a nurse, it’s so gratifying to see people’s blood work go from bad to good. After just twelve weeks, it comes back clean and healthy. Some people even get to go off their high blood pressure meds. It’s so exciting.”

I’m already feeling lighter—buoyant even—just knowing that I’m taking steps toward better health in all areas: spiritually, emotionally, physically, mentally.

How about you? Have you ever started a program with Lindora? What was your first experience like at the clinic?