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Losing 28lbs - Halfway There! (Weeks 5 & 6)

Jan 30, 2012 12:00 am

The exciting news is that I am halfway to my goal! I have now lost 14.1 lbs. Fantastic!  I am feeling the difference in my clothes, and my friends are telling me that my face and body look different. In week 5, I lost 1.5 lbs, and in week 6, I lost 1.4 lbs. Not huge amounts, but it is all adding up, which is what counts.  I even went to a dumpling party for Chinese New Year, and managed to stay more or less on plan.

This week, I want to show you the Lean & Green Meal options in more detail. It's been a family joke, since I was a child, how much I love potatoes. They are pretty well my favorite food - mashed, baked, fried, in potato salad, as potato chips, any kind of preparation, I could eat them all day long. Which is why it's so strange that this diet plan is working for me. Potatoes are one of the vegetables that aren't allowed, along with carrots (no great loss there), corn, peas, onions, edamame and brussels sprouts (again, who cares?!)  The reason given for eliminating these during the weight loss stage of the program is that they are the highest carbohydrate vegetables. The list below show the vegetables allowed during the wight loss stage, along with the recommended serving size. You can select ANY combination of three servings for your Lean & Green Meal. For example, you can chose 1 1/2 cups of cauliflower to make up all three servings ( a great substitute for mashed potato, or grate it to make a stand in for rice), or you can make a salad of 1 cup of lettuce, 1/2 cup mushrooms and 1/2 cup of tomatoes.
1 cup: collards (fresh/raw), endive, lettuce (green leaf, butterhead, iceberg, romaine), mustard greens, spinach (fresh/raw), spring mix, watercress.

1/2 cup: celery, cucumbers, white mushrooms, radishes, sprouts (alfalfa, mung bean), turnip greens, arugula, nopales, escarole, jalapeño (raw), Swiss chard (raw).

1/2 cup: Asparagus, cabbage, cauliflower, eggplant, fennel bulb, kale, portabella mushrooms, cooked spinach, summer squash (scallop or zucchini).

1/2 cup: Broccoli, red cabbage, collard or mustard greens (cooked), green or wax beans, kohlrabi, okra, peppers (any color), scallions (raw), summer squash (crookneck or straightneck), tomatoes (red, ripe), turnips, spaghetti squash, hearts of palm, jicama (cooked), Swiss chard (cooked).


The Lean part of the meal has a lot of options. These can be grilled, baked, broiled, or poached, but not fried. There is a separate Vegetarian Guide, which gives more options for meatless protein choices, and there is also a complete Healthy Fats and Condiments list. The Lean serving size depends on how much fat is in the protein you choose, and the weight is cooked weight, not raw. I use my groovy Oxo Good Grips food scale to weigh my protein portion every night. I was surprised at how big these servings are! From the meatless options, I have tried the Morning Star Grillers Prime Veggie Burgers, and they are pretty good. I love the Organic Valley Egg Whites to make the vegetable quiche I mentioned in last week's post.

LEANEST: Choose a 7-oz portion (cooked weight) plus 2 Healthy Fat servings (more info below on Healthy Fats)
•    Fish: cod, flounder, haddock, orange roughy, grouper, tilapia, mahi mahi, tuna (yellowfin steak or canned in water), wild catfish
•    Shellfish: crab, scallop, shrimp, lobster
•    Game meat: deer, buffalo, elk

•    Ground turkey or other meat: ≥ 98% lean
•    Meatless options:
    •    14 egg whites
    •    2 cups of EggBeaters®
    •    2 Boca Burger®, Morningstar Farms®, or Garden Burger® patties, or other varieties with less than 6 grams of carbohydrate per patty

LEANER: Choose a 6-oz portion (cooked weight) plus 1 Healthy Fat serving.
•    Fish: swordfish, trout, halibut
•    Chicken: breast or white meat, without skin
•    Ground turkey or other meat: 95 – 97% lean
•    Turkey: light meat
•    Meatless options:
    •    15 oz extra-firm tofu
    •    2 whole eggs plus 4 egg whites

LEAN: Choose a 5-oz portion (cooked weight) – no Healthy Fat serving added.
•    Fish: salmon, tuna (bluefin steak), farmed catfish, mackerel, herring
•    Lean beef: steak, roast, ground
•    Lamb
•    Pork chop or pork tenderloin
•    Ground turkey or other meat: 85 – 94% lean
•    Chicken or turkey: dark meat
•    Meatless options:
    •     15 oz firm or soft tofu
    •    3 whole eggs (limit to once a week)



Some Healthy Fat serving options: Add 0 – 2 servings daily based on your lean choices. One serving is equal to one of the following:
•    1 teaspoon of oil (canola, flaxseed, walnut, or olive)
•    5 – 6 black or green olives
•    up to 2 tablespoons of low carbohydrate salad dressing (should ·provide ~5 grams of fat and <6 grams of carbohydrates per serving)
•    1 teaspoon trans fat-free margarine
•    1 1/2 oz of avocado

I hope that gives you more of an idea of a Lean & Green Meal. Some people obsessively stick to only the lowest carbohydrate vegetables, and the leanest protein choices, but I figure if I'm measuring and weighing everything correctly, then there is no need to do that. My go-to meal when I am really tired and don't feel like cooking is a grilled chicken breast (still loving the George Foreman grill) and a salad of spinach leaves, white mushrooms and cherry tomatoes, with one tablespoon of Wishbone's Light Asian Ginger and Sesame Vinaigrette salad dressing. I also generally sprinkle either Italian seasoning or Lemon Pepper seasoning on the chicken breasts before grilling. The whole thing takes about 10 minutes to prepare. Too easy! I haven't tried organic olive oil, but like the look of Zoe Organic Extra Virgin Olive Oil. Amazon has it on their Subscribe and Save program, at $21.22 for a two pack of 25.5oz cans. Even if you don't want that much, split it with a friend for a great deal.

This week's challenge is to come up with some toning exercises. One thing I like a lot about this Take Shape for Life program is that exercising during the fat burning/weight loss isn't really necessary. My day to day schedule is already hectic enough without trying to fit in a work out! That being said, I can see that I will have to start toning, especially my stomach. I was thinking of just doing some sit-ups morning and evening as a start. Boring, but easy to fit into my day. My arms are okay, since I lift a 24 lb toddler up and down all day. Or perhaps I'll use the Wii Fit for more than just weighing myself! I"m also going to check out the Medifast Exercise Guide. Have any great toning exercises you want to share? Any weight loss triumphs or failures? Please share in the comments section below!

Medifast, diet, weight loss, recipes, take shape for life, pregnancy, moms, meal replacements, food scale, cooking, George Foreman, grill

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