Cooking = Key 4 Me

I am going to keep this post to the basics- song, tip, recipes...and a quick update.

It's been one of those craaaaazaaay weeks. And I am just happy that I am able to get this much out tonight. 

The good news is that I lost another pound this week. Only a pound? Yes! But I am happy about that based on the fact that I had lots of guac, chips, cheese and red wine this weekend. And I lost 3.5 last week, so I figured this would possibly be a lighter weight loss week.  I've lost 10 pounds in 5 weeks so averaging about 2/week. I have 8 more to lose in order to meet my short term goal of losing 18 by the end of April!

PS- I didn't cook as much this week, and I don't think that helped. In the upcoming weeks I am going to try out a bunch of make-ahead freezer recipes and share with you. That way there will always be a healthy, filling dinner at hand.

SONG THAT KEPT ME RUNNING THIS WEEK: "Price Tag" Jessie J. I can't get enough of this song after seeing her perform live on SNL - she has an amazing voice!

RANDOM TIP OF THE WEEK: This week's tip is for the ladies. Two words: SWEATY BANDS!!! I first read about these on a running blog. As you can see from my bright red post-run face, I get hot when I run and I sweat. I usually run with a running hat but feel like an idiot doing that on the treadmill when I can't run outside. Not only are the sweaty bands stylish, they are super functional helping keep sweat out of your face. I don't think I will even run without one again - at least not for awhile anyway. I like the thicker band because I am a serious sweater (it's gross I know but I always have been. You can check them out here.... Sweaty Bands.

THIS WEEK'S RECIPE: Spice Rubbed Pork Tenderloin; Bonus Kale Chip recipe.

The other white meat! This recipe is super easy and has lots of flavor thanks to this yummy rub. It is adapted from an original Ellie Krieger recipe. Those who have followed me for awhile know I love her recipes and cook books - she's a nutritionist and all the recipes that I've tried of hers taste great. (I added a link to her cookbooks that I own below, if you are interested).

Spice Rubbed Pork Tenderloin

Ingredients

• 1 1/2 teaspoon garlic powder
• 1 teaspoon dried oregano
• 1 teaspoon ground cumin
• 1 teaspoon ground coriander
• 1 teaspoon dried thyme
• Salt
• 1 1/4 pounds pork tenderloin
• 1 tablespoon olive oil
• 1 tablespoon minced garlic

Preheat the oven to 450 degrees F. In separate bowl mix dry ingredients such as garlic powder, oregano, cumin, coriander, thyme and salt. Stir mixture with a fork until all the ingredients are well combined and they form a seasoning. Sprinkle the rub over the tenderloin with a dry hand, then rub the pork with the seasoning over both sides of the meat, pressing gently so the seasoning adheres well to the tenderloin. In a large skillet over medium-high heat, add the olive oil and heat. Add the minced garlic and saute, stirring, for 1 minute. Put tenderloin in the pan and cook for about 10 minutes, searing each side using tongs to turn the meat. Transfer meat to a roasting pan and bake for 20 minutes. Slice and serve. Serves 4. Note: I just sear in a heavy stainless steel pan and bake right in that so I don't dirty another pan. 

Nutrition:

Approximately 220 calories, 10 grams fat, 2 grams carb, 30 grams protein, 1 gram fiber, 5pp+

Kale Chips!

I was as skeptical as the next person about kale chips being a super satisfying salty snack... but they are and you can eat a huge bowl without guilt! NOTE: make sure they are super dry after washing before you bake otherwise they won't get crispy enough!

2 cups or bunches of fresh kale leaves

Olive oil non-stick spray

Sea salt or kosher salt

Preheat oven to 425. Spread out kale leaves in a single layer on baking sheet. Spray leaves lightly with spray. Sprinkle with salt. Bake for 8 minutes or so. Outer leaves will turn a bit brown and leaves should be slightly crispy.  

Think, Eat, Move

It's so good to feel back in control.

Especially after you've slipped up a bit.

I hope you aren't sick of my Bob Harper quotations yet - he obviously knows what he is talking about! He recently said weight loss success is defined by "Thinking, eating, and exercise in that order."

As it's been months on my journey now, I am really finding so much truth in those words. 

Thinking: 

- You have to have the right mindset going into and throughout the journey or nothing else matters and it's not going to work.

- Asking yourself questions like.... Is this good or bad? Is this how a best friend would treat themselves? 

- Setting out a plan of attack for the week. 

- Thinking is definitely the biggest tool.

Eating:

- The amount of calories that you consume is still the #1 success in weight loss - no matter what kind of "diet" you are on. If you eat potato chips or eat super healthy, but consume the same amount of calories a day you will lose the same amount of weight (this was recently proven by someone who did the krispy kreme diet... gross!).  

- Even though I was cooking a lot of healthy things for the past year I was finding myself starting to eat too large of portions of them, but I would give myself a pass because they were "so healthy". I've parred that back and the specific amounts of what I've been eating have been a major focus for me these past few weeks.

Exercise:

- Yes it's important, but not as important as the other two.

- It clears my head and gives me new goals to strive for.

- More than anything it gives me energy and makes me feel healthier.

- I also like the positive affect it is already starting to have on my 3 year old - who stretches with me after a run. Says she can't wait to exercise with me someday and lately has been showing me her "yoga" moves.

I am turning a fresh page and using these past few weeks as my new starting point weight wise.  Any new weight loss numbers are 2011 numbers. I am only weighing myself one time per week as stated in an earlier post. I've chosen this time to be Tuesday mornings. As of this Tuesday I've lost a little over 4 pounds. I am well on my way to my goal of losing 18 by the end of April.

I have to say I've really enjoyed reading other people's blogs for inspiration. They've helped me get through some of my rougher weeks. I think that people who've struggled with weight loss and are brave enough to document it (in good and bad) are amazing! Go us! (just kidding).  I hope I can be even 1/100th as helpful to a couple people as some of these blogs and facebook groups have been to me. 

Blog Format Update Status: I am starting work on a major blog redesign with a more user-friendly format including a navigation bar for easy access to recipes and more. It's just going to take a bit longer than expected because I am enlisting some outside help :). It will be well worth the wait!

Sorry this post is a little later than expected - we've had some major viruses rock our household and it's currently under quarantine!!!

SONG THAT KEPT ME RUNNING THIS WEEK: "How You Like Me Now (Single Edit)" - The Heavy

RANDOM TIP OF THE WEEK: I think one of the things that has been a major key to ramping up my weight loss success again is a small little perfect orange fruit: the clementine. Super easy to peel - it's a great quick snack. Lately I have been eating one before lunch or dinner. I find it takes that initial hunger away, and keeps me more satisfied with my portioned meal. 

THIS WEEK'S RECIPE: Super Easy Weeknight Pork Chops & Chunky Apple Salsa (Bonus Recipe!)

One thing that gets tiresome with eating healthy, mainly whole foods is the cooking and chopping. Some of you have asked me for some quick and easy recipes. So in addition to last post's quick, easy Chicken couscous recipe - this pork chop recipe couldn't be any easier. I am also including the apple salsa recipe because that is what I served with it that night but I'm not going to lie... that did take time and it might not have been the best fit with the chop although it was delicious on its own. If you want to keep it simple - you could serve with a quick salad, or steamed veggies. Make the apple salsa when you have more time and served with grilled chicken - it won't disappoint!

Easy Baked Pork Chops

Serves 4

Ingredients:

• 1/2 teaspoon salt
• 1/4 teaspoon pepper
• 1/4 teaspoon paprika
• 1/4 teaspoon sage
• 1/4 teaspoon thyme
• 4 boneless pork loin chops
• 1 tablespoon olive oil
• 1 onion, sliced

Directions:

1. Mix the dry ingredients and sprinkle on both sides of the pork chops.
2. Brown chops in oil.
3. Place each of the chops on a piece of heavy foil.
4. Layer each with onions.
5. Seal pouches tightly.
6. Place on baking sheet.
7. Bake at 425* for 30 minutes.
   
   
   
   Chunky Apple Salsa
   6 servings (serving size: 1/2 cup)

   Ingredients

   
   
   • 2  cups diced apples (about 3/4 pound)
   • 1/2  cup  diced red bell pepper
   • 1/3  cup  fresh lime juice 
   • 1/4  cup  diced red onion
   • 1/4  cup  minced fresh cilantro
   • 1  tablespoon  honey
   • 1/4  teaspoon  salt
   • 1/4  teaspoon  freshly ground black pepper
   • 2  jalapeño pepper, seeded and minced

   Preparation

   1. Combine all ingredients, stirring well.

   Only 40 calories/serving! :),  Points+= 1