Weigh In! 2 lbs Lost! And - #5!

Along with about an inch lost - collectively - off my ribs, upper arm, waist, abs, hips, and upper thigh, I managed to shed 2 pounds this week. I have to temper my exicetment though, because I realize that the first 2 lbs comes off the quickest for me. So, this week if I want to do a repeat of that, I'm going to have to buckle down and stick to the plan!

EXERCISE

2 miles 20:05

63 min Tae Bo



TOTAL CALORIES/FAT
1282/23


Here is the last installment of Top (5) Skinny Foods For 2010
By Joy Bauer, M.S., R.D., C.D.N.

5. Shrimp Cocktail: At around 8 calories a piece, shrimp are a fabulous source of lean protein, which helps rev your metabolism and keeps you feeling full for hours. Next time you dine out, start your meal with a shrimp cocktail appetizer. When you're eating at home, dunk your shrimp in this could-not-be-easier cocktail sauce recipe: simply combine 1 tablespoon ketchup with 1 teaspoon bottled horseradish
from Joy’s Healthy Bite

Eat THis and Stay Slim!

4. Fiery Chicken Salad: Adding a few dashes of fiery hot sauce to your food slows down your eating big time so you're less likely to eat past the point of fullness. For a simple lunch, whip up a chicken salad with diced chicken breast, 1 tablespoon reduced-fat mayo, hot sauce to taste, and any diced veggies on hand. Serve over a bed of lettuce (and have a glass of water handy!).

Sundays are my Day of Rest from exercise

Calories eaten: 1028/26

Ok, a New Strategy Here...

I am finding that trying to post my entire menu that I ate for the day is too overwhelming.

Writing down everything I eat, and then having to type it up in a daily post it just too time consuming. Doesn't sound like that much, but it's becoming a burden that is causing me to not want to post at all, and so then I slack off!

Not the way I want it to go, so I will instead just post a daily number of calories/fat eaten, exercise, and maybe a recipe or weight loss article here and there.

I think this approach will get me back on track - and that's the whole point, right?

So, Friday and Saturday, I didn't keep track of what I ate, only my exercise

Friday's Exercise
Ran 2.6 miles - 27:27
60 min Tae Bo

Saturday's Exercise
Ran 1 mile - 9:44
62 min Tae Bo

Workout Time for the Week:

6 Hours 17 Min

Thursday: I Tanked Today... I WISH I Had Some Cucumber Tomato Salad on Hand!

. . . I started out the day OK, but my high-starch, sugary snack blew me off course. I don't even know my calorie/fat total for the day, but for sure I need to eat healthier tomorrow!

EXERCISE
37 min Tae Bo

BREAKFAST
Protein Smoothie - 270/0
SNACK
Corn puffs w/skim milk - 200/0
LUNCH
Polenta w/creamy tomato sauce - 252/9
SNACK
Baked sweet potato fries - 150/2
Sweet & sour dip - 100/0
DINNER
Fruit Smoothie - 160/0
SNACK
Rice crispy treats ???/??

3. Cucumber Tomato Salad: Thanks to their high percentage of water (95%!), cucumbers are low-calorie, high volume, and top-notch for weight loss! Slice up one whole cucumber plus a medium tomato, then toss with light vinaigrette or unlimited vinegar (balsamic or red wine is delish) plus 1 teaspoon olive oil. The entire salad has only 125 calories!

Slimming Food #2, and Day Three. . .

2. Vegetable Soup: Studies have shown that just by starting a meal with a fiber-rich bowl of broth-based veggie soup, you can reduce your total calorie intake by 20 percent. That's because this "veggie first course" helps to fill you up, so you wind up eating less at the main meal.

I agree with this completely. One veggie soup that I love is Roasted Butternut Squash Soup, which at 145 calories and 4.5g fat per cup makes it the perfect dish to curb my appetite! And it is super delicious.

EXERCISE - 60 min upper body strengthing and toning

BREAKFAST
Protein Smoothie - 270/0
SNACK
1 slice whole wheat bread - 90/1
2 kiwi fruits - 92/0
LUNCH
Polenta w/tomato cream sauce - 252/9
SNACK
1 med orange - 65/0
DINNER
Crispy Chicken - 310/12
1/2 cup peas 75/3
baked sweet potato fries - 100/1.5
fruit dip - 25/0
TOTALS
1279 Calories/26.5g Fat

Day Two, and "Top 5 Skinny Foods for 2010"

I found this article online and thought would use it in my weight loss efforts. Maybe it will be useful for you, too! (It originally had 6 foods, but the sixth "food" was Green Tea, and since I stay away from caffeinated products, I chose not to include it here).

By Joy Bauer, M.S., R.D., C.D.N. - Posted on Wed, Jan 06, 2010
Joy’s Healthy Bite

If you're looking for creative (and delicious!) ways to enhance your weight loss efforts, here's a fresh collection of six slimming foods you should add to your repertoire. I'm a firm believer that dieting and losing weight doesn't mean you have to subsist on bland, boring cardboard. With that in mind, I've put together a list of strategic skinny eats, each of which has its own unique way of satisfying your taste buds while blunting your appetite. I encourage you to peruse my list and use these tasty bites to your advantage!

Here is the first "Skinny Food"
1. Pumpkin Pudding: Decadent, creamy pudding for less than 150 calories--and it helps you lose weight! Just combine a 6-ounce container of nonfat vanilla yogurt with ½ cup canned 100% pure pumpkin puree and a dash of cinnamon. The pumpkin bulks up the yogurt--already a protein-rich, nutrient-packed food--and adds a hefty dose of fiber. This winning combo of protein and fiber expands in your stomach, keeping you full long after you finish, so you're not looking for more munchies an hour later. (Yum!)

Come back here tomorrow for #2!

WORKOUT - 57 minutes toning and stretching

Day Two Menu
BREAKFAST
Protein Smoothie - 0/270
SNACK
1/2 Granola Bar - 5g fat/105 cal
LUNCH
Baked Sweet Potato - 2g fat/150 cal
SNACK
1 cup nonfat milk - 0/90 cal
DINNER
Taco Salad - 13g fat/422 cal
SNACK
Fruit Smoothie - 0/160

Totals - 20g fat/1197 calories

Day One of Week One - Exercise, Diet, and a Recipe For Roasted Butternut Squash Soup!

Here on this blog, I am going to record EVERYthing that I eat. I promise! I may cheat at what I eat from time to time, but I will always record it all to keep myself accountable. I will also record the time I spend on exercise and what I do. My weekly weigh-ins are an important part of the process, so I will record them as well.

And, if I have a low-fat, low cal recipe that I especially enjoy, I will share it here, too!

Weight - 142

EXERCISE
64 minutes of Tae Bo, using 2 lb hand weights and 1.5 lb leg weights for the main part of the workout. And when I way the "main part" I am talking about 40-50 minutes of my workout, which excludes the warm up and cool down time.

BREAKFAST
16 OZ Fruit Protein Smoothie
0 fat, 270 calories
SNACK
veggie sticks - 25 calories
1/2 T ranch - 3g fat, 30 cal
LUNCH
1 cup Roasted Butternut Sq Soup
4.5g fat, 145 cal
1 slice WW bread
1.5 fat, 110 cal
SNACK
8 oz fruit smoothie
80 cal
DINNER
3/4 c spaghetti sauce
4g fat, 185 cal
2 oz. ww noodles
1g fat, 190 cal
2T grated parmesan cheese
2.5g fat, 36 cal
SNACK
16 oz fruit smoothie
160 cal
popcorn
5g fat, 250 cal

Totals - 21.5g fat, 1481 calories

ROASTED BUTTERNUT SQUASH SOUP
1 three pound butternut squash
1 T olive oil
1 large onion, chopped
3 stalks celery, chopped
1 C chopped carros
1 bay leaf
2 tsp curry powder
1 tsp dried thyme
salt and pepper to taste
1 Granny Smith apple - peeled, cored, cubed
2 C apple cider
2 quarts chicken stock
1 12 oz can evaporated milk
1 T brown sugar


Put squash in the oven at 350 and bake until soft. Let cool, then peel & remove seeds. Cut into chucks and put back into the oven to roast until very tender.

Combine olive oil, onion, celery, and carrots in pot and saute until soft. Combine remianing ingredients (except for evaporated milk and brown sugar) in crock pot and cook on high until apple and squash are very soft. Puree with immersion blender and then add evaporated mild and brown sugar to taste.

Yield: 16 one-cup servings
4.5g fat
5.6g protein
145 calories
I put individual servings into small freezer bags and thaw them when I'm ready for lunch or a snack
Recipe Courtesy of SparkPeople.com)