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

A Tasty New Discovery: ZonePerfect Cashew Pretzel Bar

I’m so excited about the ZonePerfect Cashew Pretzel Nutrition Bar I just ate, I had to post about it. It’s a new flavor from the folks at ZonePerfect. It’s like a nutty rice krispie treat. Filling. Satisfying. Tasty.

ZonePerfect Cashew Pretzel protein barA box of 5 costs $4.84 at Target. At less than a dollar apiece, these are HALF the price of Lindora’s protein bars. This I can afford, as I eat one every afternoon.

I also really like the ZonePerfect Chocolate Mint Nutrition Bar.

ZonePerfect Chocolate Mint barZonePerfect bars keep me on track. They satisfy my sweet tooth (which is what got me into all this trouble in the first place). They stave off cravings. They are great to take to a movie when you have all those popcorn smells around you. Or to eat before going to a party or family event.

The new sweet and salty line ZonePerfect is developing is a welcome addition to the sweet options. The Cashew Pretzel version is the bomb! : ) : ) : )  I’m going to try the Trail Mix flavor next.

P.S. No one at ZonePerfect paid me to say these things. I’m just a huge fan. : )