Last 20 lbs Series - My notes from Week ONE (6/27/09 – 7/3/09) - this is long - as it is ALL my notes

I think that I followed the book correctly with this menu. But Helen and I both found the book to be oddly written – so it is possible that I have misinterpreted. And the way that the book counts carbs is not the normal way – I went by what the book said.

I have worked with multiple physicians and nutritionists and personal trainers. I understand what my body can and can not do. I also understand my mind – where it goes – where I have to lead it – how to stay even. I think that everyone should check with (a variety of) professionals before starting this type of program – and I think you must be in pretty good shape (mentally and physically to do it).

I also think there is no point in half doing it. I think that it is set to do very specific chemical things to the body and to teach the mind. Half doing it is a waste of time.

I did exactly what the book said – including full fat cottage cheese for this first carb down week (book uses low fat cottage cheese when it is not a carb down day). I did not have one extra bit or bite. One day I put something in my mouth that a kid needed tasted and then spit it out in the garbage – so when I say ‘literally followed’ – I mean literally followed the plan. I also didn’t underdo – I stayed as close to the 20g carb level (daily with book’s system of counting) as I could. Helen and I never found where they said one way or the other about going as low as possible or as close to 20g as possible. I interpreted it as staying at 20g and that is what I did.

I also found broccoli slaw to be a life saver. I love my mock egg rolls and am very happy to have them every day. So, this is how I got the volume of broccoli IN – happily.

Food Saturday through Friday
(pretty much the same food each day)

egg whites+ 1t parmesan cheese + ½ c cooked spinach
½ g carbs

½ c full fat cottage cheese
3g carbs

chicken+veggies+oil
5g carbs (broccoli slaw + cabbage leaves+olive oil)
Homemade eggrolls (cabbage is the wrapper)
with hot Chinese mustard

(I did not have this every day – but did most days )
protein shake
5g carbs


chicken or fish +veggies+oil
in the form of a salad
4g carbs

(A few days I had this 6th meal – but not always)egg whites+ 1t parmesan cheese + ½ c asparagus
1g carb

Hot water with lemon juice with most meals
Glass of water between meals

Exercise NOTES:
Saturday – flow yoga with Bev
very irritated with the world – I think it was mostly adjusting to having my husband home on a day when no matter what he did – it irritated me. Nephew was getting ready to leave. BUT, I slept REALLY well Saturday night so not a total catastrophe.

Sunday – very irritated with the world, didn’t want very much food – only ate 4 meals. Very little get up and go, was afraid to go to Zumba – special location – live band – so I did NOT go. Good decision. I could not deal with people. I went and got in my car for a couple hours – everyone leaves me alone there – it is totally quiet – the reclined seat feels very good on my back. But it is also a sign that I am not doing well. My craziest aunt used to run away in her van and then they would find her somewhere weird (like the middle of the field at her parents farm – bawling for hours). Mine is not like that – it is more like a cocoon – peaceful.

Monday –
(+ stretch yoga) and
Zumba and
flow yoga with Bev and
fast walk to my mom’s
This was my just get over it day. If I had stayed in the Saturday/Sunday mode – it would have been my third day and then I would have to call my psychiatrist and say 3 bad days in a row – need to be seen. I also think that I had to get over the low carb thing (mentally) and exercise. I think I had it in my head that I did not have the get up and go to really work. Told myself that Helen exercised her first week – she is pretty tough - I am pretty tough too – if she could do it – I could do it. Like I said - It was all mental. So Monday ended up being an ‘eat a little meal and then go to ________’ then ‘eat another little meal and go do __________’ kind of day. And I did get over it. This alternating food and exercise pattern continued all week. It was a good way to do it. Reinforced the food is fuel mindset.

Tuesday –
free weights
(+ stretch yoga)
The low carb thing did impact how heavy of weights I could use (in my mind only I think). Did not think I would handle the 15lbs – didn’t even use the 10lb very often – used my 5lbs and by the end of the third set of each exercise move – I was shaking (the good kind of worked muscle shake – not passing out shake). Helen had the thirsties her first week – I had the HOTS when exercising. In the book it talks about carbo’hydrates’ – I had never thought of the second half of that word referring to hydrating/cooling the body. Interesting.

Wednesday –
Zumba
Flow yoga
I was totally over feeling like a whimp by this day – and was able to work at my highest level. I did 5 minutes of situps in between my two classes just to see how many I could do, at a steady pace, in five minutes. The answer was 100. One of the other ladies was interested – she is always wondering how many we do in class with Sabrina and I used that same general pace – so I think that we actually do about 200 in free weights classes. I have to say – at the 100 mark – I could feel that I had worked – but could have kept going easily.

Thursday –
free weights
(+ stretch yoga)
Zumba
I was back up to the 10 and 15 lb weights with no problem
AND this was my migraine day.
I made sure to eat 20g of carbs and all 6 meals – evenly spaced throughout the day. This is the first time EVER that I have not fed a migraine with carbs. It was interesting to observe THAT was where my mind kept taking me – and I kept having to remind myself that it was probably a reinforced reaction – ring the bell salivate – migraine reach for the carbs – from many, many years practice. Isn’t the first and it won’t be the last thing that I am still discovering and relearning.


Friday –
(stretch yoga)
Walk to my mom’s
My headache is gone.
Three day weekend – which means many classes are cancelled all over town. And it also means that my husband is home for 3 days. I just get adjusted to him being home and then he is gone again. Friday is catch up day around the house – there are a lot of us – so if everyone pitches in – quick work.