I was afraid to get on the scale this morning because it has been a busy week with a couple days of travel.  Overall, I have been pretty good at sticking to the plan eating a lot of healthy food including fruits and vegetables except for the two days I was traveling.  I only exercised two times in the last five days since my last weigh-in - 50 minutes of rowing in total.  But, I did do a lot of outdoor walking while traveling in the city of Phildelphia and also yesterday spent a lot of time walking around outside now that the weather is finally getting better.  Overall I have definitely eaten much smaller portions in the last week than before I was on the plan, and I have made much better conscious choices.  So I am staying with the plan of being practical and slowly losing the weight.  As long as the trend is downward I am going to view this all as highly successful!

Someone had asked me in a comment “How overweight are you?”.   I started at 206.4 and a size 16, and my goal is to lose 50 pounds to reach 156.4 and a size 8.  I am 5′8″.   I am currently at 193.6 and a size 14.  I have lost 12.8 pounds over the last 33 days and I have 37.2 more to go to reach my goal weight.  People are just now starting to notice that I look different, which is nice.  I am going to keep posting until I reach my goal, and I know that I can do it.

Day 6

Exercise: 20 minutes rowing

Breakfast: Oatmeal with flaxseed, syrup, and cinnamon, V-8, coffee

Snack: Apple and 2 TBSP peanut butter, water

Lunch: Chicken and brown rice and peas, Pepsi One

Snack: Handful almonds, handful turkey jerky, water

Dinner: Lean Cuisine meal rosemary chicken and rice, tiny wedge of a quesadillaThis was a very good day overall.

weigh-in: 5.8 pounds lost

Day 7

Breakfast: Oatmeal with flaxseed and maple syrup, Coffee, a V-8

Snack: Apple,water, pepsi one, a handful of turkey jerky

Lunch: Small serving of Chicken Tikka Masala and taste of 3 other Indian dishes at an Indian restaurant buffet on basmati rice and salad. 2 TBSP of Rice Pudding. Handful of licorice covered fennel seeds. Lots of water.

Dinner: Bowl of vegetable soup and apple, walnut, gorgonzola salad with blueberry dressing at Pizzeria Unos.

I went to lunch with co-workers and was hoping to order something light. Of course, the restaurant we went to ended up being a buffet! I only made one trip and got very small servings of everything. I tried to pass on the rice pudding dessert, which honestly didn’t even appeal to me, but I gave in to peer pressure of several people insisting that I try it. I was very good at dinner to make up for it. I did make myself eat salad at lunch to make sure I was getting enough vegetables. I also made sure to eat an apple between breakfast and lunch so I wouldn’t be starving when we went out to eat.

weigh-in: 7.2 pounds lost

Day 8

Exercise: None.

Breakfast: Oatmeal with flaxseeds, syrup, V-8

Lunch: Handful of nuts, apple, 5 vanilla flavored tootsie rolls (I really struggle to pass a candy dish so I tried to pick the lowest in fat and calorie choice), water, diet coke

Dinner: Diet pepsi, water, one small piece of cheese pizza from a personal size pizza, two chicken lettuce wraps, and salad with blue cheese dressing and one steak tip. I went out with friends for someone’s going away party at work. Everyone was shocked that I didn’t have even one alcoholic drink, but I am really trying to lose weight here!

weigh-in: 7.4 pounds lost - fantastic

Day 9:

Exercise: 20 minutes rowing

Breakfast: Oatmeal with flax, syrup, cinnamon, coffee

Snack: handful peanuts, apple

Lunch: Salad with greens, vegetables, chickpeas, and 2 hard boiled eggs and light vinegarette dressing

Snack: banana, PIECE OF CHOCOLATE CAKE - I should not have had the piece of cake. It was someone’s going away party and I could not resist.

Dinner: zilch I had to go to a wake that was pretty far away and didn’t have time to eat. By the time I got home I was exhausted and fell asleep. I did have 2 Altoids, Pepsi One, V-8

Weigh-in 8.0 pounds lost - woo hoo

Day 10:

Exercise: zilch I had to go to an early morning funeral

Breakfast: Oatmeal, flax, syrup, coffee

Snack: V-8, water

Lunch: Turkey, mashed potatoes, stuffing, green beas, 1 roll with maple butter, handful of french fries, half a piece of cheesecake - okay I totally just ate what was put in front of me at the luncheon after the funeral. I kept telling myself that I was going to eat healthy but you essentially had a choice - turkey or beef - and all the trimmings were delicious. I guess now my body isn’t thinking I am starving it at least, but I will expect to maybe gain a bit of weight back after this… now I have to get right back on track.

Dinner: lean cuisine vegetarian pizza, salad with blue cheese dressing, water

Weigh-in: 7.2 pounds lost (yes, that means I gained .8 pounds from the day before…)

Exercise: 20 minutes of cardio (I am moving exercise to the beginning of my daily details since I typically do this first thing in the morning before eating anything which is highly recommended to burn fat and also to get my metabolism going right away - I personally am not quite awake and have a marked reduction in performance in the wee hours BUT my heart rate gets into cardio mode and that is what matters.)

Breakfast: Oatmeal with flaxseed and syrup and cinnamon, low sodium V-8, water, coffee (I know I am boring for eating oatmeal everday, but I love love love it!!! seriously, but don’t worry when I go on vacation or travel I might opt to be a bit more adventurous, and occasionally like yesterday I go crazy and have some breakfast for lunch again…)

Lunch: Whole grain hot pocket lite (yes they actually make a lite version of a hot pocket - it tastes great but unfortunately and honestly it is also less filling), water, flavored low-calorie sparkling water

Snack: Apple and a handful of smoked turkey jerky (I was going to dip my apple in peanut butter but we got the healthy peanut butter and it just didn’t taste right…)

Dinner: small chicken breast marinated in Italian dressing and sauteed in olive oil and rosemary, garlic, onion, and basil, peas in butter (I didn’t have any fresh green vegetables so I had a very small serving of these peas that were packaged in a butter sauce), brown rice mixed with black beans, flavored sparkling water, large glass of low sodium V-8.

Snack: coffee (in case you are wondering I take my coffee with a bit of whole organic milk and 1 splenda)

I have noticed that I have been starving by the time I go to bed. If I didn’t have to write it down here, I would totally be pigging out right now…

What I could have done better: I really should not have had a frozen hot pocket. I was starving and I really need to go food shopping for some better choices of fresh fruits and vegetables. Better planning on my part would be an improvement. Particularly on weekends, I need to think ahead and plan what I am going to eat. I need to make sure that I have healthy choices in my home. I need to drink more water and I need to eat more vegetables throughout the day.

Weight: Wow! Down 5.2 pounds which is more than I expected.  What a pleasant surprise.  Something is working!  44.8 pounds to go…

I hate to admit the fact that I have done this diet, because it sounds crazy - even to me.  And let me tell you, I have been on every crazy diet.  I have been on the one that you can only eat bananas and skim milk all day.  I have been on the rice diet.  I have been on the cabbage soup diet.  I have been on the Atkins diet.  Yet, you might think I am a quack for even mentioning The Lemonade Diet.  Why?  Because it really isn’t a diet.  It really is a fast.   As a matter of fact, even my son caught on pretty quick.  He observed me for a couple of days and then said “Mom, isn’t what you are doing really called a fast?”.   It is pretty hard to look like you are eating when all you have at the kitchen table is a glass of liquid that is a strange color with orange specks and a few seeds floating around…

The Lemonade Diet really does provide what it claims to provide - increased energy, glowing skin, very rapid weight loss, and cleansing of the body.  I did the diet for about 10 days  a little over a year ago.  I lost about 8 pounds, my body was significantly leaner, my energy was increased, I slept better, and I got a ton of compliments.  The rapid weight loss supposedly continues for up to 30 days but 10 days was challenging enough for me.  Did people notice?  Absolutely, I got tons of compliments for the couple of weeks after I did the diet.  Did I keep all of the weight off?  Nope, I kept about 3 pounds off because I totally pigged out afterwards - I think I was so freaked out psychologically over not eating for 10 days that I wanted everything in sight.  Did I have any strange cleansing experiences from the diet?  Yes, I had a unusual, large spot that showed up on my skin surface as a result of the cleansing that eventually cleared up a week or so after the diet.  Would I do it again?  Yes, although it requires an extreme level of discipline because there is no solid food involved.  You must plan this diet for a time when you are either a) willing to look like a wierdo extreme dieter or b) don’t have any social occasions that include eating situtations.

What I liked about it:  The diet is very simple.  The weight loss is very rapid and yet does not come with the typical energy drag of extreme dieting.  The body continues to glow and look good during the weight loss.  You basically have only “lemonade” - fresh lemonade made with fresh lemons, pure maple syrup and cayenne pepper.  It felt liberating in a strange way to give up food completely and not have to think about it.  This makes the diet actually better than a pure fast because you have some flavors - both sweet and sour - to quench your tastebuds and after a day the lemonade satisfied my hunger completely.  Getting past the psychological desire to eat was a good exercise to show that I do have some control over my eating, but that was quickly proven wrong when I got off the diet and proceeded to the nearest bag of chips and candy…

What I didn’t like about the diet: I couldn’t help but think that this diet couldn’t possibly be good for me.  I was worried that I might be screwing up my metabolism.  Obviously, the diet doesn’t teach any good eating habits for day-to-day but it does help you to focus on your feelings and control (or lack of it) over what you eat.  I gained a good part of the weight back.

If you take into account the weight gained back, you could lose the same amount of weight by eating a healthy, whole food diet - cutting out all of the crap and focusing on what is good for you.  If you really really really are seeking rapid weight loss that is more meaningful and sustainable, then I would recommend trying a 100% raw diet which will help provide you some good eating habits, will result in some quick weight loss and increased energy (if you have been eating a typical american diet), and will also provide significantly more nutrition throughout your day compared with the Lemonade Diet.

What is flaxseed? Flax seed is a pretty amazing food from a health perspective - flaxseed is a plant food that is packed with fiber, protein, and Omega 3 oil. It is reported to help in overall health and specifically in weight reduction.

Why do I add 1-2 TBSP of ground flaxseed to my diet every day? Well, to be honest, the main reason is that I don’t really like fish. I personally think the best way to get nutrients is by eating whole and organic foods, but I just don’t like fish. While you can get fiber and protein from many other sources, Omega 3 is more difficult to come by in foods that I like. Flaxseed has so many things that are good for me, and I like it mixed in with my oatmeal, that it has become a simple addition to my diet.  The site at flaxusa provides many details about the benefits of flaxseed and they sell flaxseed online (I bought mine in the supermarket but it was just recently available at my supermarket so you may have to buy online). There are many sites about flaxseed but I included flaxusa because I liked their site and the fact that they are a family farm that promotes whole food nutrition. Here are some of the highlights:

“What researchers have discovered through intense studies is that the high concentration of fiber and lignans in flax seeds may have a preventative effect against certain cancers.”

“Flax seeds can keep the digestive tract active and moving, which means that toxins do not sit in the lower intestine longer than they should. Scientists believe that incorporating flax seeds and flax seed oil into the diet may minimize a person’s risk of developing colon cancer.”

“The lignans found in flax seeds are also referred to as phytoestrogens. These lignans bind to estrogen receptors in the body and therefore may help reduce hormonally induced cancers such as breast, ovarian, prostate, and uterine cancer. The American Institute for Cancer Research has stated that flax seeds contain “75-800 times more lignans than that of 66 other plants.”"

“The high fiber, Omega 3, and lignans in flax seeds are natural defense mechanisms against high cholesterol and cardiovascular disease. Thus, taking just a quarter cup of ground flax seeds each day may help you decrease the levels of harmful LDL cholesterol, while maintaining or increasing the levels of HDL cholesterol in the blood.”

“In addition, the Omega-3 fatty acids found in high amounts in flax seeds can substantially reduce insulin resistance in people with diabetes. This is important because when insulin levels are controlled, you do not feel the overwhelming urge to overeat or give in to cravings.”

“The Omega-3 fatty acids in flax seeds are key to cleaning out the blood vessels in the body and supporting optimal joint health.”

How to add flaxseed to your diet? The best way would be to buy whole flaxseeds and to grind them in a coffee grinder once a week or so and store in a tight tupperware container. If you are very busy like me, then you can buy pre-ground flaxseed. However, once you open the package, you do need to store it in an airtight container and my understanding is that it only lasts a month or so. I don’t know what brand I buy because I already threw the box away when I transferred it to a container - but at my supermarket there was only one choice of ground flaxseed. Alternatively, you can also buy flaxseed oil at a healthfood store or vitamin store and again store it for short periods in your refridgerator. I personally don’t like the oil so I use the ground flaxseed. Ground flaxseed is slightly crunchy and nutty - the closest thing I can compare it to is adding ground wheatgerm although the ground flaxseed is a bit more coarse (at least the storebought kind).

How I use ground flaxseed:

• Add 1 TBSP of ground flaxseed to my oatmeal (I met with a nutritionist who recommended that I put 2 TBSP in my oatmeal, but I personally found that while 1 TBSP was tolerable and didn’t affect the taste and texture of my oatmeal that much, 2 TBSP on the other hand was too grainy and made my oatmeal taste funny. By the way, I only eat old-fashioned oats (not the quick kind), and I’ll try to write about why oatmeal is so good for you in another post.
• Add 1 TBSP of ground flaxseed to any sauce or dressing or sprinkling on top of a salad (I think adding to a dressing is better because sprinkling on top can result in ending up on the bottom of the salad and not in your body).

There is an article here that compares flaxseed to flaxseed oil and recommends flaxseed because it provides the added benefit of fiber. Always remember to grind the flaxseeds or buy ground flaxseeds, whole flaxseed will not be absorbed by your body and you won’t get the health benefits.

The interesting thing, however, is that I was unable to find specific studies that show the claimed benefits above. I believe, however, that flaxseed includes ingredients/nutrients that are shown in studies to provide the results, i.e. omega 3 studies, fiber, etc. I do believe that since this is a plantfood and it has the ingredients and I like it ground in my cereal that this is a very good way for me personally to get these nutrients. Let me know if you have any more information on flaxseed or other sources of Omega 3 and your personal experiences with it - like/dislike etc.

So, whenever you are trying to attain a goal, you need a plan, right. I know what is good and bad for me, but it is important for me to write down my plan for eliminating what is bad and adding what is good for me. I know that I don’t intuitively eat a healthy, balanced diet, which is why I need a plan. So here’s my plan:

Cut the crap:

• Cut out all things fried (I never said this was going to be easy!)

• Cut out everything shrink-wrapped/packaged except for minibags of nuts or boxes of raisins, lean cuisine or similar frozen meals (1 per day max), pre-portioned bags of turkey jerky, wholegrain or whole wheat bread or crackers (1 serving per day max)

• Cut out all desserts except fresh fruit, frozen bananas, or sugar-free jello

• Cut out all processed sugar and all white flour

• Cut coffee down to 3 cups per day with goal of zero

• Cut diet soda down to 3 cans a day with goal of zero

• Cut out butter/margarine and replace it with cooking spray

• Cut use of condiments/dips to maximum of 5 very small servings per day:

1 Tbsp ketchup, mustard or BBQ sauce
1 Tbsp low cal salad dressing
1 Tbsp peanut butter
1 Tbsp low fat Miracle Whip
1 Tbsp light soy sauce
1 Tbsp pure maple syrup
1 Tbsp balsamic vinegar
1 Tbsp non-fat sour cream
1 Tbsp guacamole
2 Tbsp salsa
2 Tbsp tabouille
2 Tbsp sugar-free jelly
1 Squirt Lite Whipped Cream

• Cut the guilt - if I slip up and have a piece of birthday cake - I am going to make a conscious decision to do that and to enjoy it - and then get right back on track - I believe that a cheat once in a while (1Xweek) can be a good thing so that my body doesn’t think I am completely starving it and that is okay.

Add the zap:

• Add daily journaling (yup, excerpts right here for your reading pleasure!)

• Add at least 30 minutes of cardio 5 times per week (start at 20 minutes if needed)

• Add weight training at least twice per week

• Add water as the drink of choice (along with tea - see below)

• Add as much herbal tea to my diet as I like, especially green and oolang tea

• Add as much fresh lemon, lime and grapefruit juice to my diet as I like

• Add as much fresh herbs and spices to my diet as I like

• Add as much green vegetables to my diet as I like

• Add Cinnamon, Italian Seasoning, Rosemary, Cayenne Pepper, Black Pepper, Garlic Powder, Onion Powder, Salt Free Seasoning, and onions and/or garlic to taste

• Add ½ cup of oatmeal to my day flavored w/cinnamon and 1 TBSP of ground flaxseed

• Add 1 TBSP of raw seeds or nuts to my daily diet as a snack or addition to a salad

• Add Splenda, Stevia, Cinnamon, or 1 tsp pure maple syrup in place of sugar

• Eat 3-5 balanced meals throughout my day, especially breakfast that include the following:

Good carbohydrates (some fresh fruit, plenty of vegetables, and 1-2 servings of complex carbohydrates like brown rice, blackbeans, wholegrain bread and sweet potatoes)

Three small servings (Think Weight Watchers or Lean Cuisin meat serving size) of low-fat proteins (like cooked egg whites, low-fat cheese, tuna, turkey or chicken breast, or edamame)

Small amounts (Think 2-3 TBSP) of “good” fats (like olive oil, ground flaxseeds, or nuts)

• Add healthy snacks to my bag before leaving in the morning when I am going out or on a trip

my favorite on-the-run snacks are apples, oranges, bananas, strawberries, hard boiled eggs, teriyaki turkey jerky, pre-portioned bag of raw almonds, pre-portioned bag of seeds, or a mini box of raisins