Sunday, April 3, 2011

Ate Out, and Weigh In

I'm going back to my Sunday weigh-ins again. It does help me stay accountable, although sometimes when I am about to reach a certain 'trigger number' (like 199 or maybe 169) I will stay off for a few days to stop the head games. I also stayed off when I was really struggling because the gain was tripping me out and making me want to binge. But I am okay now, so back to the scale we go.

I have been on plan (Medifast) all week. No slip ups. My exercise consisted of about 2 miles of walking (the dog) per day. I am feeling good, the headaches and stomach aches are gone, and the body just *feels* better. I did have a crazy moment this morning just out of the shower. I happened to be looking down when I took a deep breath and sort of sucked in my stomach and I saw this *lump* in the center of my chest. I felt it and it felt like a rock. I immediately knew it was my sternum (breastbone) because, well, that's what's there... but I felt this mild 'sick' feeling and wave of very slight anxiety go over me. In my head was the quiet message, "I don't like this, I don't like finding new things on my body, I don't like seeing bones, this is not familiar, I hate feeling stuff on me that I didn't know was there." I think it stems from the many stories I've heard and seen in real life as a child where people found tumors on themselves and then died. So every time a new bone pops out from weight loss, it scares me a little. But yeah, I Googled sternum pictures just to be sure, and that's all it is. I will be ok. I just have to ignore it for awhile before I fully accept it.

Yesterday I had a planned dinner out. Whenever I do that, I try to look up nutrition information online beforehand and plan what I will eat. On Medifast, the Lean & Green meal (that I make for myself from fresh food... it doesn't come prepackaged) is supposed to be a portion of meat or other listed protein like tofu and 3 servings of low carb vegetables, with limited fats and condiments allowed. We were going to Outback Steakhouse, and I have eaten there before on Medifast. I want to share how I ate *exactly* what I wanted, thoroughly enjoyed it, and did not screw up my day. *Disclaimer - this meal was NOT 100% on-plan for Medifast but it was close enough *for me*. I do try to stay 100% compliant but on some occasions I tweak for whatever reason. I will list the nutrition stats and what it *should* have been so you can see the difference.

I drank ice water with a slice of lemon... 3 large glasses. When the bread came, I was fine. I am back to the "it may as well be a rock" state, where most foods don't bother me anymore. I sliced and buttered it for my daughter without a care. Here is what I ordered:

Outback Special, 6-7 oz steak, medium rare (the website says 6oz, the waitress said 7oz, but either way, it cooks down to about 5oz which is the correct amount for a Medifast Lean portion).
If you order this steak, it will cost you 332 calories and 19 grams of fat.
*But*, if you do as I do, and ask for the steak with *no butter* (yes, they butter their steaks), you can enjoy it for only 230 calories and under 8 grams of fat! Perfect for a Medifast Lean.

This comes with 2 sides. I ordered the broccoli.
If you order broccoli at Outback, it will cost you 150 calories, 11 grams of fat, and 607 mg of sodium.
*But*, if you do as I did and ask for the broccoli plain and steamed with no butter or seasoning, you can enjoy it for only 44 calories, half a gram of fat, and 42 mg of sodium.

For my second side, I ordered the Blue Cheese Wedge salad.
This is the indulgence, right here. I get it as-is. Usually, I get dressings on the side and if I were being 100% compliant I would have said "no bacon" too. But I so enjoy this salad, and rarely have it, so I make it work.
I enjoyed this salad (large wedge of iceberg lettuce, some cherry tomatoes, a few red onion slices, crumbled bacon, blue cheese dressing, and balsamic vinegar) and it cost me 357 calories and 24 grams of fat. I left about half of the dressing and some of the onions on the plate, so probably a bit less than that.

The whole meal was 626 calories, 32 g fat, 1755 mg sodium, 45 g protein, 34 g carbs.
Ordered from the menu *as is* would have been: 837 cal, 55 g fat, 2329 mg sodium, 45 g protein, 36 g carbs.
So don't be afraid to ask for no butter etc. It does make a difference.

A Medifast Lean & Green should be: 250-400 calories, 10 g fat, <1250 mg sodium, 25+ g protein, and <15 g carbs. So I went over by 226 cal, 22 g fat, 505 mg sodium, and 19 g carbs. My own personal way of adjusting for some of that was to skip one Medifast meal (100ish calories, 15 g carbs, not much fat). Not a *kosher* way to go about it, but I wanted my nutrition stats at the end of the day to be close to ideal, so this is how I did it. I was completely satisfied with my eating yesterday and feel great today. I know some folks will disagree with how I handled it, but hey, I gotta do what works for *me.*

Scale says 182. That's down one pound from yesterday and a loss of seven pounds from last Sunday. I'll take it! I have a busy day ahead of me so I will catch you guys later!

*FTC-required disclosure: Medifast provided me with its products for my personal use for free. I am not paid or compensated in any other way for mentioning their products. Medifast states an "average weight loss of up to 2 to 5 pounds a week."*


Anonymous said...

I just have to ask--what's with the ** ? Is this to emphasize a word without typing in bold print? If so, why? I find it disconcerting.

Other than that picky thing, I love your blog. So many times, you have written my own experience.

Right now, I'm struggling to get back on track after running 20 pounds away from the dreaded 169. At 175, I get excited, then antsy. PUSH on in order to limp to 169, then that's it--the gaining begins.

I've done that several times in my life. I'm absolutely panicked that this is happening again. You give me hope that I can turn it around. Thanks.

The Outback meal sounds wise and reasonable to me. You didn't use the occasion to indulge in off-plan, high carb food. Good for you! :D


Sarah Williams said...

Way to go on the loss in the last week! I bet that has to feel amazing!

Mom to the Fourth Power said...

HI Lyn...
Way to go on your weight loss this week and sticking to plan! I am so with you on the Outback choices... excellent! I totally do that in restaurants too, where it's not exactly "letter of the law" kind of strict adherence, but still great choices and works for me. Cutting the butter out really helps. After all, it's about making these choices when we're not necessarily "on plan" but just living where we have to practice good food choices, ya know! You are doing Fabulously!!

God Bless!

timothy said...

so proud of you , you're doin great! i use the caloie king guide, it lists thousands of ingredients for cooking as well as thousands of resturant meals (everything from wawa subs to outback dinners) keep up the good work! xoxoxoxoxo

Katie Ann said...

Outback is definitely my favorite place to eat out on Medifast. I, too, get the 6 oz. special sirloin, with green beans and I ask for just yellow squash instead of mixed vegetables. I also get a house salad with honey mustard on the side (I only use about a TBSP of it) and throw the onions and croutons on my husband's salad. I love that they have the option right on the menu to get it cooked without butter or oils, and that they have such detailed nutritional information online. (But I especially love that my brother-in-law is the manager of the one by us and if he's working that night we get our meal for free, heh.)

Yay for staying on plan, and I agree that staying within the nutritional parameters overall was a better choice than having a 5th MF meal.

Lyn said...

Deb Willbefree~

LOL, yes, *this* is the equivalent of bold, caps, or italics as a way to add emphasis. Although caps and **'s are usually only seen online, and not on paper. Why? I dunno, because they're pretty? :)

Jack Sh*t, Gettin' Fit said...

A nice reminder that we can still indulge and stay under control. WTG, my friend.

Michelle said...

great job..

LHA said...

Excellent! You have described a good example of going out to eat, enjoying yourself, feeling satisfied, but not eating more than you know is good for you. That is my goal every time I go to a restaurant. Losing weight would be no fun if we didn't get to do things with friends and family while we are on the journey.

I appreciate the tips about ordering food prepared the way you want it. This is good advice for anyone who is trying to eat healthy food. Congratulations on your great week, and thanks for writing such an inspiring blog!

Anonymous said...

It sounds like you're back on track. Congratulations! And, thanks for the tip about buttered steaks at Outback. My husband and I are trying to do the low carb eating and find a steak house to be a reasonable option when traveling, etc. Never knew about the butter. I went directly to Outback's interactive nutrition menu, unclicked butter and saved 100 calories! Thanks again.