I am a few days early, but I am ready to move forward to week 3 of Transition.
This is the week for adding a serving of dairy to my diet. I already added extra veggies (even starchy ones) in week 1, and fruits last week. This week, my daily intake should look like this:
4 Medifast meals
1 Lean & Green meal I prepare (5-7 oz lean protein, 3 servings low carb veggies, 0-2 healthy fats)
2 extra servings of veggies, including higher carb ones
2 fruit servings (each serving is 1/2 cup or 1 medium sized fruit)
1 cup of low-fat or fat free dairy (1 serving)
The dairy I will be adding is mainly skim or 1% milk or plain yogurt. Dairy foods such as low fat cheese and cottage cheese is considered a meatless Lean (protein) option and not a dairy. Greek yogurt can count as a Lean (12 oz fat free Chobani or Fage 0%) or as a dairy (1/2 to 1 cup; I will use 6 oz when I use it as a dairy serving).
Calories for this week are supposed to be a total of 1000-1300.
Speaking of calories, let me just update right now on last week. I really enjoyed adding fruits to my diet. However, the scale went UP instead of down. I think there's a couple of things going on here:
1. I ate too many bananas. You can't find a more caloric fruit serving, and eating 2 in a day is probably a bad idea. I think I ate at least 6 bananas last week! I love them. I also love peanut butter on them, which is another calorie-dense food. A tablespoon here and there can really add up. So for the coming week, I am going to cut out the peanut butter completely, and limit myself to ONE banana in a day and also not have them daily. Maybe 2 in a week is a good limit. I enjoy other fruits as well, so I will focus more on things like berries, apples, kiwi fruits, and oranges.
2. I did not count ANYTHING this week except servings, and I may have screwed that up a few times as well since I was trying to keep track in my head. Some nights I'd be heading for bed and realize I did not get all my veggies in. I didn't always weigh my meat. I eyeballed some fruit. You are not supposed to *need* to count calories or anything in Transition, but I am going to need to do this. If I had to guess, I would say I was eating closer to 1500/day. I am going back to Sparkpeople, which is what I used to log my food in the early blogging days. I will log all my foods this week and see what I come up with. Things are getting more complicated and I really do need to keep track to make sure I get in the right amounts of veggies, fruits, dairy, protein, and fat.
3. Time to start the exercise. I was waiting to see how the change in diet affected the scale, and now I know. I have been rather sedentary lately. I HATE going out in the cold, I have been riding the wahhhhmbulance about not wanting to get on my bike, I have been only taking one mile walks with the dog in nice weather and half-assing my PT exercises. This is the week to get back to biking. I will do what I did earlier this year and start with 5 or 6 minutes and then add 1-2 minutes a day as my body adapts. I will take one day off a week. My goal eventually is to do 30-40 minutes/day on the bike as well as a 1-2 mile walk, and doing PT and strength training 3x a week. I am going to build up to that gradually.
Yesterday was so fun. It was Dr. Seuss Day at my daughter's school, so I was up early having green eggs and ham at school for my breakfast (with some fruit) and then staying for story reading, play time, and then helping in the classroom for an hour.
My shoulders are KILLING me, which is a new area for pain. I am guessing it is the arthritis but haven't been to the doctor yet. I am betting they will send me for PT again, this time for upper body. Maybe that will be a good thing.
That's all for now! I am really looking forward to having yogurt and fruit for breakfast or a skim milk latte once in awhile! I am kind of excited about getting back to calorie counting, too. It gives me a nice sense of control and purpose. Enjoy your weekend!
*FTC-required disclosure: Medifast provided me with its products for my personal use for free.*