My Weight Loss Tool Box

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Soapy suds gushed from the under the door of my dishwasher, pouring across the kitchen floor. I shut it off immediately and tried to stem the flow with hastily grabbed towels. I almost cried. I love my dishwasher. My dishwasher is my friend. It was late. I went to bed. I’ll deal with it in the morning.

This morning I pulled the dishes out and washed them by hand. My husband is on day two of a nasty cold so I don’t want to bother him about fixing it until he feels better. My hands deep in a sink full of dishes and sudsy water, I thought about how important the dishwasher is as a tool in my weight loss journey.

When you’re eating healthy, you use a lot of dishes. Measuring spoons and cups. The tray on the food scale. Pots and pans. Blender. Plastic containers for weekday lunches. A dishwasher is a huge time-saving device with all this critical clutter.

When you’re eating unhealthy—fast food out of paper bags—there are no dishes. Just a lot of trash. Or when you’re eating out a lot, someone else is doing the dishes.

Losing weight is hard work.  And weight loss work requires certain tools, starting with…

A method. A plan.
My method is Lindora. There are lots of great programs out there: Weight Watchers. Slimgenics. Paleo. Body for Life from EAS. Websites like Spark People. Do some research. Find a plan that works for you. Don’t have surgery. You can do it the right way if you really, really want to. You got yourself into this mess. You can get yourself out. But you need a plan.

A way to measure your food so you won’t lie to yourself.
A lot of those dirty dishes I mentioned have to do with measurement gadgets. A huge key to weight loss success is heightened awareness of what you’re doing. If you guesstimate how much a cup of skim milk is without measuring it, you’ll always err on the side of too much. If you think one ounce of almonds is a handful, you’ll wind up eating two. Measure everything, stay within the boundaries of your program, and you will lose weight.

Food diary.
Another critical weight loss tool is a food diary. Write down everything you eat. Nothing formal. Scraps of paper. A small notebook in your pocket or hand bag. It’s like accountability to yourself. An honest food diary keeps you centered squarely in the world of what is real. I like this little notebook I got at WalMart for 50 cents. I especially like that it doesn’t have spiral binding.

Treats… I mean, protein supplements.
ZonePerfect Cashew Pretzel protein barMy favorites include ZonePerfect nutrition bars (Cashew Pretzel and Chocolate Mint) and Lindora’s protein drinks (Wildberry Passion) and nutrition bars (Peppermint Cocoa Crunch, Chocolate Mint, Chocolate Chocolate). These keep me satisfied and happy on this long, long journey.

Treats… I mean, vitamins.
Vitafusion MultiVites – Gummy multi-vitamins for adults. I hate, hate, hate swallowing vitamins. For years, I refused to take them. My husband found this brand at Costco for me a few years ago. They’re like candy.

B-12 Sublingual – Just bought a bottle at my doctor’s office. Stuck a pill under my tongue this morning. Mm! Grape! I miss the B-12 shots I received while on the Lindora. B-12 helps increase your mood, metabolism and energy.

Sugar-free Metamucil Fiber Supplement. 1 teaspoon per day with 4 oz. of liquid. To help it go down better, I mix it with any flavor of Crystal Light. It’s like fake juice in the morning. Not bad.

Good tennies.
I love my Skechers Shape-Ups. I can just feel the rhythm and flow while I’m on the treadmill. I am in the zone.

Gym membership.
For years we had a room in the house set up with weight lifting and cardio equipment. We never used it. At home there are far too many distractions and reasons not to work out. Going to the gym is both a physical and mental separation. You can focus there. And the energy of people working out around you is contagious. In August we purchased a three-year LA Fitness membership – buy two, get the third year free. It’s called commitment.

Lindora recommends moderate exercise; at least 10,000 steps per day. This handy dandy Lindora Lean for Life pedometer (from 2002; no longer available through Lindora) helps me gauge how much I’m moving every day. It’s another way to be stay grounded in reality and to document my efforts.

A good laundry detergent.
Huh? What’s detergent got to do with losing weight? Recently we discovered that our usual laundry detergent was not removing the nasty, stinky sweat from our gym clothes. I thought I’d forgotten to add the detergent and re-washed our clothes with so-so results. A week later I was certain I added soap, but still pulled stinky clothes out of the dryer. Our sister-in-law told us she ran into the same issue with her two sons. She discovered Tide plus Febreze Freshness Sport. Perfect. I am happy to report we can now tolerate our own stink. : )

What are your must-have weight loss tools?

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. : )

Day 4: The On-Track Whineybutt

I’m committed to this weight loss thing. Truly I am. Sheesh – it’s only Day 4.

But every time I ate today, it only seemed to make me more hungry. My stomach growled immediately after eating, as if to say, “That’s all you got?”

And my second morning walk this week—my second walk in a year!—was hard. Weird! I’ve never had trouble just plain walking. But my lower back ached and my legs and feet felt like lead. I have to remind myself, “Hello, you’re out of shape! It’ll feel better tomorrow.”

Wearing my Skechers Shape-ups may have been a factor. They are extremely comfortable; I’ve worn them while grocery shopping or going to an amusement park. This is the first time I’ve used them for what they were intended, and I could really feel it in my legs.

Walking the neighborhood will get old, so I’m planning to find places where I can get out into the woods for a little hike. I want this to be fun! Hmm. I think I’ll start another section on this blog to highlight great places to go walking in the Inland Empire (southern California). More to come.

Here is today’s food:

  • 8am  Coffee (0) with 2 Tbsp sugar free Coffee-mate Vanilla creamer (2), 3/4 c Cheerios (12), 1 c milk (12), 1 tsp Sugar Free Metamucil (5)
  • 10:45am  Coffee (0), 2 MulitVites Gummy Vitamins for Adults (3), 2.5 oz Turkey cold cuts (1) with Dijon mustard (0) and a small celery stick (1) – yuck. I hated it.
  • 1pm  2.5 oz shrimp (0), 2 c Romaine lettuce (3), 1/2 c celery (3), 1/2 c mandarin oranges (14), Diet Pepsi
  • 3pm Atkins Caramel Nut Chew Bar (17)
  • 4:30pm Deviled Eggs a la Lindora (1), 1/2 c. sugar free cherry Jello (0)
  • 7pm 2.5 oz Top Sirloin (0), 2 c Romaine lettuce (3), 1/4 c celery (2), 1/4 c carrots (4), peach (10)
  • 9pm Lindora Hot Cocoa (6)
  • Total carbs: 99