I feel good. I feel I am mentally back on track, and in control like I was before the holidays. And that's big.
Last week I didn't lose an ounce. I said I was going to work extra hard to make up for it and I did. I lost 3.5 pounds this week.
Here's what I think were the major contributing factors:
- Cooking. I prepared all my own meals except one. I almost always had a big side of veggies (my go to veggie mix was sauteed zucchini, red onion, tomatoes with basil and salt & pepper - mainly just because it's what I had in the fridge!). I either used 1 tsp of olive oil or cooking spray but I also added a splash of chicken broth for extra flavor without the oil (I always seem to have a box in the fridge).
- Protein. When I was hungry for the most part I ate protein for meals and snacks. My favorite protein packed items from this week were fat free plain Fage yogurt - I ate about 1/2 a cup on a baked potato for a few meals this week along with a side of veggies. Another was light string cheese wrapped in a piece of turkey and microwaved for 30ish seconds, and roast beef.
- Apples. Besides protein my go to snack was an apple that I often had with the protein.
- Outdoor Running. Intervals of walking and running OUTSIDE! You burn more calories when you run outside due to the uneven terrain etc. I also love the feeling of being unhinged whereby I am not running at a certain pace the entire time, and I am more apt to dictate my own pace - which actually makes me run faster than running on the treadmill! Today it was nasty, so I had to go back to the dreadmill, but hopefully not for too much longer.
- Small Indulgences. I did go out for a nice dinner for a birthday celebration. I had a salad and a petit filet (with no butter etc), one cocktail, one glass of wine and I even had a delicious cupcake. Other than this I really stayed on track. I think if you let yourself slightly indulge once it really helps staying on track the rest of the week.
For anyone counting... this means I have 8.5 more to lose by the end of April to reach my short term goal of losing 18 by the end of April! I am well on my way :)!
SONG THAT KEPT ME RUNNING THIS WEEK: "Rolling in the Deep" Adele. A-M-A-Z-I-N-G song - actually the whole CD is great - you should check it out!
RANDOM TIP OF THE WEEK: Tea, tea and more tea. Not only are some teas great for you - green and white teas. They also can be a very satisfying end of meal drink! That's one of the things that really helped me this week. Sometimes when I would finish a meal I knew that I should be satisfied but I still felt like I wanted something else. I would cap off the meal with a glass of tea or two and it really helped me feel more satisfied. I specifically am really enjoying flavored white teas these days! My favorite is Imperial White Peach....... so fulfilling.
THIS WEEK'S RECIPE: Country-Style Beef & Green Pepper Soup (modified from a Clean Eating recipe). This recipe is delicious and super healthy! The balsamic is a must!
Country-Style Beef & Green Pepper Soup
- 12 oz extra lean ground beef, I used ground sirloin
- 2 medium green peppers
- 1 cup chopped yellow onion
- 1 lb of fresh tomatoes chopped
- 6 oz fresh green beans, broken into 1-inch pieces
- 1 cup frozen whole-kernel corn
- 2 cups coarsely chopped green cabbage
- 3 cups low-sodium beef broth
- 2 tsp dried oregano
- 2 tbsp balsamic vinegar (this makes it!)
- 1 tsp sea salt
- 1/2 tsp ground black pepper
1. Heat 1 tsp oil in large pot or dutch oven on medium-high - tilting to coat. Add beef and cook until browned. Drain excess fat and then place beef on paper towels to remove excess grease. 2. Heat 1 tsp oil in pot on med high. Add bell peppers and onion and cook for 6 mins or until edges begin to brown, stirring occasionally. Add beef back to pot along with tomatoes, beans, corn, cabbage. broth and oregano. Bring mixture to a boil over same heat, then reduce heat to a simmer, cover and cook for 15 mins or until beans are tender-crisp. 3. Remove pot from heat, stir in remaining ingredients. including remaining oil. and let stand for 10 minutes before serving to allow flavors to meld.
Nutrition info for a 1.5 cup serving: 182 calories, 5.5 grams of total fat, 1 being sat., 17g carbs, 3.5 grams fiber, protein 16 grams, 4pp+!
*Hopefully there aren't too many typos - i am pooped and don't feel like proofreading tonight!