Satiety, Exercise & Lindora’s 3 Prep Days

Eating whole, unprocessed, low-fat foods in measured amounts is making my body so happy. And satiety is here. I now actually feel full after eating my protein, veggie and fruit portions.  Hunger pangs kick in methodically at the same times each day—just in time for a proper meal or a snack.

As for exercise… Walking around the neighborhood each weekday morning is a necessity due to limited time. On the weekends, however, I plan to explore my world.

This past Saturday I visited a park just a few minutes from my house. I discovered a dirt trail in the hills above the park, but risked my ankles on the uneven ground wearing my Skechers Shape-ups. Once I made it onto the paved bike path, I got into a great rhythm wearing those shoes.

My next investment: a pair of sturdy trail shoes.

While I started eating per the Lindora weight loss menu last week, my official Lindora program doesn’t start until this Friday—after my blood test results come in.

I went to the Lindora clinic this morning to receive instructions on how to do my three “Prep Days,” which start today. It feels counter-intuitive, but to prepare my body for the program, I’m supposed to eat foods high in protein and fat, such as cheese, nuts, seeds, peanut butter, yogurt. I am to avoid sugary treats, but if I want a slice of pizza or a cheeseburger, I can go for it. I had a huge slice of Costco pepperoni pizza this evening. Felt really weird to know it was okay.

Apparently, per the Lean for Life workbook, these prep days will help get me get my mind and body ready to accomplish my goal. It provides a transition into “dieting.” It allows me the opportunity to satisfy any lingering cravings before beginning the program.

It helps supply my body store reserves of essential fatty acids and amino acids. It may be beneficial in helping to allow for gallbladder contraction. It also helps reduce the risk of gall stones.

For the sake of public accountability, I need to document my food diary for the last several days. I have it in my notebook; I will add to this post later. But right now, it’s time for some healthy sleep time. : )

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 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?