I wanted to give an update on how my new eating plan is going so far. It's been two weeks since I switched, and I like it a lot better. Basically the plan, which was recommended by Medifast dietitians and comes from their Diabetes Guide (no, I do not have diabetes), is the 4 & 2 & 1 Plan: 4 prepackaged Medifast meals, 2 Lean & Green meals that I prepare myself, and one snack (in my case, a serving of fruit). In 'real life' terms it just means I am cutting back from 5 to 4 Medifast meals, doubling my veggie servings from 3/day to 6/day, doubling my lean protein from 5-7 oz/day to 10-14 oz/day, and adding a serving of fruit.
It feels like a *lot* more food. Some days I have trouble getting it all in, but I am doing pretty well. The timing is perfect, because the Farmer's Markets are just opening up with lots of fresh, local produce. I went to the market last week and got mixed baby lettuce, white Swiss chard, fresh dill, young onions, beets with greens attached, strawberries, and asparagus. From the grocery store I also purchased some blueberries, a mango, some bananas, cabbage, zucchini, mushrooms, cucumbers, garlic, broccoli, and peppers.
Each morning I start with a cup of Matcha green tea or black decaf coffee.
Breakfast is usually either Greek yogurt with berries, or free range eggs and steamed veggies, or a Medifast shake with Amazing Grass or spinach blended in.
I have a snack at 10... usually a Medifast meal or some veggie sticks with protein (an egg, chicken, or turkey).
Lunch is something simple like Medifast soup with a lot of vegetables added in, or leftover meat and veggies, or a salad with hard boiled eggs or tuna or chicken in it.
I have another Medifast meal as a snack at 3.
Dinner is the same as it has been for years: whatever lean protein we are having, and steamed, sauteed, or roasted vegetables with it. If I did not have my fruit yet I like to have it as "dessert."
And finally I have a Medifast meal around 8 or 9 pm.
I really do like the vegetables but wow, it takes a lot of time to prep. In the past I've used shortcuts like those Steamfresh bags of broccoli or just any frozen veggie that you can toss in a bowl in the microwave to steam, or canned vegetables or bags of pre-made salad... stuff like that. But buying fresh and local means I have to wash and prep all the produce myself. It's not hard, it just takes time. So I invested in my lifestyle (which I intend to be permanent) by getting a few gadgets to make it easier. Last week I got myself a Salad Spinner. I never thought I would buy one of these; I always thought they were silly. I would just wash my salad in the sink and let it dry on paper towels. But I really love this thing! I come home from the market, wash my lettuce under running water and then stick it in the spinner and push the button. The greens are nice and DRY very fast, and ready to eat. I use the spinner and its lid to store the salad in the fridge and it stays nice and fresh. Of course, that means I wash the salad *last* after I have used the spinner to wash and dry my other veggies. It works very well for kale (which has to be dry to make chips), herbs like dill and basil, and broccoli florets or anything else you want to roast or eat in a salad right away. I also got myself a lettuce knife (because I hate the way lettuce turns brown on the edges when cut with a regular knife) and a cute little steamer that I also love... it is just the right size to quickly steam a bunch of broccoli, cauliflower, asparagus, anything! So when I got home from the market I just put it on to boil and start washing and cutting up all my veggies and steam everything in batches. Then I store the cooked veggies in Pyrex in the fridge. Getting all this prep done in one day has *really* helped me get the veggies in even when I am busy. I've found that I enjoy cold steamed plain cauliflower and asparagus quite well, and this way I can just grab them to go, or add them to soups or omelets or salads. And I am using the microwave much less... something else I am changing for my health.
As for activity, I am biking 15 minutes at a time now, about 5 times a week. The one thing I feel is holding me back from the lifestyle I want is this plantar fasciitis pain, which is no better and perhaps even a bit worse. It's been with me for more than a year. I got another referral and am going to see a new podiatrist and will take in all the records, x-rays, prescriptions and blood work that I have had from other doctors and will ask this guy what he thinks. I am going to do whatever he recommends. I will have my other/mammogram-related testing done on Tuesday, so good thoughts and prayers are much appreciated.
That's all for now. Enjoy your weekend.
Disclosure: I receive free product in order to evaluate and comment on my experiences on the Medifast Program. Medifast products and the Medifast Program are not intended to diagnose, treat, cure, or prevent any disease or illness. Any medical improvements noted while on the program are related to weight loss in general, and not to Medifast products or programs.
2 days ago