Tuesday, October 2, 2012

Me so tired

I have a paper I need to write that is due for one of my classes tomorrow, but I also know that I need to continue taking care of my health and sanity, so it's important that I post in my blog.  I find that on the days when I have the desire to write and don't, I just kick myself and do nothing but think about it.  Not good for me.

Adding the meal to my food plan went well yesterday.  I woke up and my blood sugar was perfectly normal, 100.  Ahh.  I did call the clinic to make sure that I'm reading the directions correctly and having all of my shakes with the meal in addition to them, not in lieu of one of the shakes.  Just feels like a lot, but that's also probably because it is a lot more than I have been used to.  I do have to say that adding in that extra meal did not mess with my head at all so far.  In fact, thanks to one of my friends at work who told me where I could get calorie-free salad dressing, I was actually looking forward to having my salad tonight.  The meal I'm having requires that my salad dressing be no more than 16 calories per tablespoon serving while I'm on the weight-loss portion of the plan.  Yesterday, I picked up every freaking bottle in the grocery store and the lowest I could find was 30 calories per tablespoon.  Did you know that there are some salad dressings out there with almost 200 calories per serving?  Unreal!  It's no wonder they say that people have to be careful when eating salads because you just don't realize what a wallop too much salad dressing can punch!  So, anyway, I bought the 30-calorie salad dressing and just had half as much yesterday.  Not today, though.  I got my new salad dressing and was pleasantly surprised with how yummy it was.  In fact, I ended up buying two kinds for a little variety and I also found a salt substitute to use. 

I told a bunch of people at work today that I'm back on food, at least for one meal a day.  I just have to say that I work with the most supportive people evah!!  I think you guys are awesome. beyond awesome  really ... more like awesome squared.  I know many of you read my blog and I really can't fathom how I could've functioned as well on the fast without your incredible support, in addition to that of my other friends and family.  It's so vital to be supported as you go through any weight loss program.  Doing this alone feels like such a recipe for disaster.  We're going to have a potluck next week for boss' day and I am going to participate.  I elected to bring a salad because I know it's something I can have and I'll be keeping protein in my office just to ensure I'm always taking care of myself.  It's very easy to keep a can of tuna on a shelve versus making poor decisions later. 

In terms of how I'm feeling today physically now that I've added the meal back, I can tell I already feel better.  The lightheadedness is significantly reduced.  My legs are still achey, but I do feel more comfortable having the food in my system.  I did end up having to climb about four flights of stairs after  a class I had on campus tonight because the elevator wasn't functioning and my legs did feel like rubber, but I still did it anyway.  I guess that's the thing that I have been doing lately ... even when there's something I don't want to do or a challenge that seems overwhelming, I just somehow pull myself up by my bootstraps and do it anyway.  That makes me feel good, like I can accomplish anything that is in my heart to do.

Before I go work on my paper, some people have asked me privately for more details on my modified fast, so I'm going to post it below just so that everyone knows what I'm doing.  I like to remain accountable ... we're as sick as our secrets.

Modified Fast - Weight Loss Phase
Take six Optifast 70 supplement meal replacements per day (1 more than most people take because I'm diabetic).  Also, consume one meal per day which includes all of the following:
  • 3 oz. of very lean protein, see list of choices below
  • 1/2 cup of cooked, non-starchy vegetables
  • 2 1/2 cups of leafy green salad - use fat-free salad dressing that is approximately 16 calories or less per tbsp., lemon juice, lime juice, balsamic vinegar, unseasoned rice vinegar or other vinegars
Phasing Off the Fast
When you are 10-15 pounds from your goal (for me, it's about 20 pounds since I generally lose faster), speak to your counselor about gradually introducing food (calories) to your plan.

Modified Full Fast Food Options
Very lean meat or lean meat servings
  • 3 oz. chicken breast
  • 3 oz. turkey breast (unprocessed, no skin)
  • 3 oz. fish (fresh, frozen fillets or steaks)
  • 3 oz. shellfish:  clams, crab, lobster, scallops, shrimp
  • 3/4 c. tuna (water packed, well rinsed)
  • 3/4 c. cottage cheese (non-fat)
  • 3 oz. diet cheese (less than 3 g of fat per ounce)
  • 6 tbsp. fat-free cream cheese
  • 9 egg whites or 3/4 c. egg substitute
  • 3 oz. sandwich meats (less than 3 g. of fat per ounce)
  • 3 oz. lean beef:  sirloin, flank or round
  • 3 oz. low-fat cheese (3 g. of fat per ounce)
  • 3 oz. lean pork:  tenderloin, Canadian bacon, ham
Vegetable servings - all servings sizes are approximately 1/2 c; eat all vegetables without added fats or salt.  Non-fat butter (liquid or powder) is okay after PFE 5.
  • Green beans
  • Snow peas
  • Eggplant
  • Zucchini
  • Spaghetti squash
  • Summer squash
  • Baked/stewed tomatoes
  • All peppers
  • Broccoli
  • Cauliflower
  • Asparagus
Salad - serving size is approximately 2 cups with an additional 1/2 cup of free vegetables
  • Lettuce:  romaine, butter head, spinach, iceberg
  • Free Vegetables:  green onion, cucumber, radishes, red cabbage, sprouts, bell pepper, celery, mushrooms

2 comments:

Big Heart said...

Sounds like you do have a great attitude about this and you can keep it up! What grocery store did you go to? Yeah, the dressings can pack a lot of calories, just gotta do what you're doing and LOOK.

Have you tried the Mrs. Dash's Salt-free seasonings? I don't know if you can add to your foods but I add them to my soups. It's 0 calorie and low sodium since there's no salt, just a mixture of spices.

Anyway, see you on Sunday! Hope it's cooler by then.

Kathy said...

I found the most amazing line of products that are calorie-free, gluten-free and fat-free. And they taste amazing! I'll tell you about it when I see you on Sunday. I think the ground turkey was just bland. I did try Mrs. Dash and other options. However, when I put Mrs. Dash on my salmon tonight (see my post above), it tasted amazing. So it's just a matter of experimenting ;-)

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