Well this weekend was dessert weekend. It all started with an ill-faited trip to the grocery store. I left with the mini choclate chip cookies. I had those for dessert on Friday. Maybe 5 of them (1.7 servings). And then Saturday for dinner I had pizza and buffalo wings. Well I didn't do horrible on the pizza, 3 skinny slices w/ extra sauce. But the wings, I think i had 4 boned and 3 boneless -- they were smaller than a tender. But then came homemade pound cake. and well there had to be leftovers. And I had a slice on Sunday too. So this week will be no treat week.
Here is my food recap for the day.
2 12 oz cups of tea w/ milk (3 sugars between them)
2 12 oz cups of oolong tea
1c of fruit flavored yogurt
1c of rice
1/4 cup of lentils w/ chicken/apple sausage and 3/4 cup of steamed swiss chard
homemade tandoori chicken tenders and cabbage stir-fried with mustard seeds tumeric and red pepper.
So I am pondering what kind of fruit to have for dessert, but my dinner was really filling. And actually really low cal. (3 chicken breast strips and cabbage aren't too caloric.)
A secret. I don't have a scale. So I have to use the old-fashioned method of measurements and mirrors. Today I noticed my waist looking a bit smaller. Well in a different way than last week. So I tried a truer test. I tried on a dress. One I haven't worn in 5 years (a combo of ocassion, weight gain and closet placement are causing the neglect). So I tried it on. Last time I tried it on, it was too snug in the hips, and too snug in the chest. And I couldn't zip it. This fabric has no give. And then when I tried it on at some other point, it zipped, but didn't run smoothly over my hips. So it was bunchy. Today. It zipped, and was only a tiny bit bunchy. Actually to be accurate, it was really a little big in the bust. Yeah! So I guess I wasn't halucinating when I thought my shoulders looked smaller. It was my fave dress for a while. So I guess I'll try it on in a few weeks and see if it works or not.
So I thought I'd post a recap. I realized that I was too bust at this particular juncture to follow the plan too the letter. I'll revisit this plan in a few weeks time. But here is the takeaways I have learned in the meanwhile.
1. I'll be incorporating more yoga, aiming for about 5 days per week for 20 minutes or so. Besides the obvious flexibility benefits, it did help me get to sleep a little sooner.
2. I'll be continuing an evening ritual of a cup of tea. This seemed to help me tell my brain that eating was over for the day, and cut down my post dinner snacking!
3. I can do it, and make my desserts fruit (or yogurt). I found that keeping the sweets out of the house are a huge deterrent. And what I end up having instead: fruit, nuts or yogurt!
4. Soup before dinner: brilliant idea! I'll absolutely continue this, because it actually keeps me away from making that pot of rice for dinner or pasta. (As a result I have been cutting carbs in my dinner..limiting it to protein and veggies, and cutting calories along the way.
5. I have been sort of counting calories, and it has been mostly working, i am eating less. (I'll start up a food diary soon, but what I can see is that I am getting in the neighborhood of 1400-1750 calories per day, most days, which is down from my old habit of around 2000-2200 per day.
6. Increasing the veggies works. So I have super cravings if I don't load up on the veggies at lunch. As long as i plan for 3 servings in my lunch -- I am not killing myself for a snack later on.
7. Make a plan for dinner. Everyday. Preferably 2 options, one for if you have more time, and one if you get home late. I can always "catch up" at dinner by choosing wisely. When I come home with no idea what to make, I tend to make pasta (whole wheat typically) and I don't have time to defrost my protein, leading me astray to more pasta than I want to have.
8. Get the convenience foods you need to be successful. I tend to like to cook daily, and you now "eat whole foods" but I work late constantly, so I just keep all of my prewashed salad, pre-chopped items, peeled garlic, frozen stuff and of course low sodium packaged soup to keep me on track.
Ok now for the results:
Over the past few weeks, I have been fitting in about 3 yoga sessions per week, and eating less. (But not hardcore in the past week and a half due to a super bust schedule.) I haven't really fit in many of those "circuit training or core workouts" lately, so the yoga pretty much sums up my exercise, besides any post-work shopping errands.
I lost an inch from my waist. I am down about 1/2 on the bust and I am seeing much more upper body tone. Upper body tone where I see more shoulder definition, less arm flab and more upper waist definition. (You know that little area at the end of your ribcage.)
And i realize, that I respond to exercise, so to hit my goal of 30 pounds by my 30th birthday, I need to get cracking on the exercise. (And hopefully tame my pear-shape, I am basically a pear with big boobs in terms of body type, which is good...and bad. The good....I can look more hourglassy due to my big chest. But I also tend to look hippy and put on all weight in my lower abs and inner thighs. So i have drumstick legs. :(
Cheers, and good luck in your efforts on getting healthy.
Today I did OK..but I didn't have quite enough protein. but I kept the calories around 1500. Yeah. This week on the other hand looks like I'll have little sleep, too much work, and well not enough meals at home. I'll be navigating the waters of eating out all day (and I mean all day) on Wednesday. and a late night on Tuesday. and of course the usual weekend hazards. This weeks goal is to fit in some exercise in he height of busy-ness. Wish me luck!
So on Saturday. I had one of those busy weekend days. So my eating wasn't great. We'll call it a cheat day. I think I came in at about 2000 calories. Today I am back on track, and in my range....even though I went to an all-american brunch place. I survived with about 1.5 pancakes and some healthy chicken-apple sausage. As for dinner? I did filet mignon (the lowfat steak choice) with roasted cherry tomatoes. Yummy and healthy. Inspired by Tyler Florence. If you wanna indulge, try this combo, it comes in around 300-400 calories depending on your beef and how much oil you use. All around a good calorie bargain...and it feels special. This week is going to be really busy, so I'll need to plan ahead to keep my diet in check.
Well today we had a work party. With pizza and cake. I had "5" slices of pizza. But these were teeny, about 1.25 inches wide. And a had a sliver of cake. But I did well with breakfast and dinner. And I came out under 1600 calories. Which is amazing. And right at my target of 1400-1600 calories per day. Yeah!
And yesterday I was starving at the grocery store. Bad move. I had sample of cake. It was small, maybe and ounce. But it was another light dinner for me.
So I think my lesson of the day is to plan ahead for indulgences. So you can fit them in. But I have brunch planned this weekend. Hopefully I can still make my goal.
Bargain food tip of the week? I found these great frozen sole fillets at whole foods. They defrost in about 10 minutes in some cool water. They are vacuum packed as individual fillets, so great for solo meals. They cook really fast. So while they are defrosting, you have time to prep a really quick sauce. Or use salsa. Tips for sauce: parsley caper sauce (puree parsley, a tablespoon of capers, the juice of 1/2 lemon, a clove of garlic, 2 tablespoons of nice extra virgin olive oil and some water into a smooth paste in the blender or food processor. Use it on chicken, steak, fish, shrimp or chickpeas.)
You know the past few days represent the first time i have had even initial success eating less. I don't know what happened but it seems it is easeier than it has been in the past. Here are my new strategies ..........
1. Eat soup with dinner. Of course there is no way I have time to make any, so I bought some low sodium veggie soups to re-heat. This seems to be Ok and filling and add a little extra fiber and vitamins. -- from the bikini bootcamp book
2. Split up your meal (at least ones that make sense based on your schedule) I tend to eat breakfast in phases, like cereal first and then fruit 2 hours before lunch. I was going to eat it anyway, but now I just saved half for the time I was about to have a snack. -- you save calories on your snack and cut the morning hunger. Or do the same with lunch. Or have dinner with course. Eat the vegtable (salad or whatever) course while your dinner is finishing up on the stove. Then fix your plate, make your beverage and start eating. At this point you will instantly start your dinner 10-15 minutes after the 1st course. If you eat a little slower, you'll be only a few bites into dinner when your belly starts to get those "i'm feeling full signals" and you'll have a better sense on how much more to eat.
3. The eat more fiber trick. I finally believe it, it works. I just try to sneak in extra veggies with lunch. An sneak some beans in too. Like 1/4 of a cup in my rice or with my meat.
4. Low fat -- Ha! I think that you need some fat to be satisfied, so I increased the fat of my breakfast by topping the cereal with chopped almonds or something. I make sure every meal has a good fat component with nuts or finishing the meal with olive oil -- at least 10 grams per meal. Even breakfast. That will still put you in a health range, as alond as you avoid the trans and saturated fats. Nuts are easy.
5. Fool your brain with a variety of textures at each meal. I think sometimes your brain is looking for satiety from each meal. You can try to incorporate all of the major flavor components in your meal like: sweet, salty, sour, bitter, crunchy, spicy, smooth, chewy. If you put all of those in your meal, there isn't anything left to crave. :)
6. Close dinner (or dessert) with a fruity tea. Adding a new habit to tell your brain food time is over. And well tea has antioxidants.
Getting Started
Cutting calories is hard, so starting slow is a great way to get momentum. You can try to lower your calories slightly, every 3 days by 50 calories or so. In no time you'll be down to your target!
Salad Below
Here is the recipe for the un-named salad below. Most importantly, the measurements don't really need to be followed. Want more avocado, go for it or add more lettuce or jicama. No rules in this recipe, ir is meant to be quick and easy with no hard and fast rules.
1.5 cups of Mache (or Arugula is great too)
2 Blood Oranges or 1 Ruby Grapefruit or 1 Pink Navel Orange (the berry-citrus notes are great, but use any orange or sweet grapefruit)
3/4 cups chopped jicama
1 lemon (lime works too)
1/4 avocado, sliced into bite-sized chunks, use lemon to eliminate the brown spots (use a relatively firm ripe avocado)
salt and pepper to taste
1. Using small sharp knife, cut off peel and white pith from oranges. Working over small bowl, cut between membranes to release orange segments. Reserve the juice.
2. Put the greens on a plate, season with salt and pepper and top with the juice of 1/2 of the lemon. Mix on the plate.
3. Take the chopped jicama, season with a little bit of salt and pepper and the mix with the oranges and reserved juice.
4. Top the salad with avocado, and mix it with your hands or salad tongs.
5. Add the orange and the jicama. Mix lightly or spread evenly.
6. Salad's done*
*Ok my picture had some fish. I purchased pre-seasoned turbot from trader joes, and satueed it for about 2 minutes per side. The seasoning mix was paprika, some citrus and salt, pepper, extra virgin olive oil and garlic. This is a good bet. Or take and chicken or fish, marinate for a few minutes in a mix of chopped garlic, a dash of paprika, salt, pepper, lime or lemon juice and a it of honey. Broil, grill or satuee and you'll have a perfect salad topper.
Why this salad is great?
1. There is a lot of fiber w/ oranges, avocados and jicama-- the surprising fiber all-star
2. It is really refreshing
3. No need to make or use dressing!
Oh and another awesome variation? Kill the oranges for pears or apples, a nice crisp sweet variety like fiji, gala or pink lady. Everything else is the same, use the lemon juice or sub a lime and you have a perfect refreshing fall salad. I recommend a more bitter lettuce since the fruit and jicama will be sweet and the avocado is kind of rich so you need that bitter component for balance. I love to cook so I'll try to share more recipes!
Well it didn't work out the way I wanted. I got out of work early so I could rush home for exercise. And then my car battery was dead. So I waited for a jump, and got home late. I did pretty well from a food perspective today. Here is a tip on dessert. I had some frozen mangoes (defrosted) with about 2 tablespoons of shredded coconut. Tastes decadent, actually calorie frugal (like 40 cals). I actually used reduced fat coconut to reduce the saturated fat as well. But it makes your fruit a nice treat. Try it on strawberries, pineapples or bananas.
BTW I love this website for exercise tips and motivation.
I thought today's dinner was really pretty. so I thought I'd post a pic. (I'll include the recipe later, but really easy!)
The week started with the best of intentions, but it didn't work out the way I wanted. I was, as I mentioned, feeling sick. I tossed and turned half of the night so I didn't get up early like I planned to get boot camping. I did leave work in time to pick up a few groceries and fit in the 40 minute circuit training before dinner. I plan to get on track tomorrow and wake up early. Tomorrow's goal, eat a little less. Doing great with the fiber and the produce, but my calories are a little it too high. I'll come up with strategies to improve. (Today's choices were a it high in fat, and I succumbed to a couple of Ghiradelli squares.)
I fit in the core workout, made lunch for tomorrow, and I'm off to yoga myself to sleep (BBC requires a ton of prep!)
