Satisfied

I wasn't sure what I was going to write this post about today. Then I had lunch today and had an epiphany of sorts.....

I've always been one of those girls to finish my plate - even when I am full. If it tastes good, I'll eat it until it's gone. I guess I just really love food, especially good food. Since I've started out on this journey - I've changed that thinking at restaurants (for the most part), since most portions are so huge, I usually do the common trick of get half boxed at the beginning.

At home I've really been watching my portions, even of healthy foods. Today I made myself a nice healthy lunch and was very hungry. I ate half my sandwich and felt satisfied. Not full, but my hunger was put at bay...so I bagged up the other half. I never would have done this before.The sandwich was low calorie and was well within my plan for the day. I ate the other half while my kids were having an early dinner before I went to workout. Perfect!

Madagascar Bourbon Vanilla Ext.

I am becoming more aware of what my body needs... and it is a great feeling.

I am excited to report that I lost 2 pounds this week. I need to lose 12 more to reach my short term goal of losing 18 by the end of April.

I am especially proud of this loss, because I went out and had a nice dinner where I couldn't pass up the bread basket or the cocktails. And the following day I had a high calorie sandwich with french fries! So I worked extra hard on the other days to make up for it.

SONG THAT KEPT ME RUNNING THIS WEEK: Hey, Soul Sister- Train (slower than my usual song but put a jump in my step)

Before baking

RANDOM TIP OF THE WEEK: Certain high quality products really make the difference when it comes to taste. For instance - there is only one vanilla extract I will use now (see pic). Great vanilla flavor! Also people think that you have to buy expensive EVOO (extra virgin olive oil). The truth of the matter is that when you heat it- really doesn't make a big difference. When quality is important, is when it's not heated. So I use the "cheap" EVOO for recipes where it's heated, and use higher-end when it's not (salad dressings etc.). My favorite higher-end brand is Lucini - it won the taste test at America's Test Kitchen.
THIS WEEK'S RECIPE: Basic Banana Oatmeal Squares. I haven't done a breakfast recipe in awhile, and I've been sick of the same old breakfasts myself. I like these because you can make them in advance, portion them out and then reheat in the toaster oven or micro, so you can have a quick healthy breakfast in the morning. I even just froze some squares individually.  I also like them because they still have a softer, comforting oatmeal texture.

Banana Oatmeal Squares

Hot out of the oven!

Ingredients:

- 2-3 bananas (1-2 mashed, 1 sliced)

- 2 cups Quaker Old Fashioned Oats

- 1 tsp baking powder

- 1/4 tsp kosher salt

- 1 large egg, beaten

- 1 1/2 cups of Unsweetened Vanilla Almond Milk (I use Almond Breeze)

- 1 1/2 tsp of vanilla extract

Note -  Although super yummy...this wasn't very sweet. If you like your oatmeal sweeter, you will want to add a little splenda or agave and mix it in the batter or even a little brown sugar on top at the end of baking. Next time I might add a little sweetener,  I just wanted to make a good basic recipe to branch out from. Feel free to add your own flavors (cinnamon would be good too!).

                                                               

Delish, huge, filling portion :)

- Combine the dry ingredients. Combine the wet ingredients in a separate bowl. Pour the wet ingredients into the dry and mix well. Line a 8" square pan with parchment paper (that way it doesn't stick and you don't have to clean it!). It would also work in a pie pan. Layer some banana slices on the bottom. Pour batter into pan. Top with remaining banana slices. Bake at 375 for approximately 30 minutes. 

- Ok, here is the nutrition info - keep in mind that there are only 4 servings in this recipe so each serving is HUGE and super satisfying/filling!!! :)

Calories: 230, Fat 5 grams (only 1g is saturated), 41g carb, 6g fiber, 7 grams of protein. 6pp+

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

Man in the Mirror

When I was thinking of a title for this post I kept getting Michael Jackson's "Man in the Mirror" in my head. But I only know a few of the words of the chorus, so the same words keep coming in my head. "Sscimon, sssimon make that change... Man in the mirror... You know it... you know"

Basically I am going to keep this post short and sweet with a few random things that I've thought of this week... and when I am saying "you" below... I am really meaning myself.

If you want to change, change. It's really that simple. You are in control. But it takes hard work. Anything worth it usually does.

Don't you want to be at least the co-author of your own life? I do.

I started Jillian Michael's 30-day Shred and I really really like it. She is very motivating to get you through each workout. The workouts are broken into 20 minute workouts. Anyone should be able to fit that in their day. So far so good - it's an older DVD of hers and it's super cheap at Amazon or Target... so check it out! 

Progress update: I am on my way to losing 18 pounds by the end of April. I've lost a few pounds this week (weighed myself this morning) but I also had a great dinner out with friends tonight. And I could have made better choices (I hope it didn't undo too much of what I accomplished this week). One area I really need to work on is the going out to dinner part. Once I have a cocktail, I am more liberal with my choices. But I am on my way to losing 18 pounds by the end of April. 

How do you control what you eat when you go out? 

(please leave comment below or on the facebook page)

Have a great President's weekend everyone!

This picture is with Israeli/Pearl couscous

SONG THAT KEPT ME RUNNING THIS WEEK: "Firework" Katy Perry (I know this is an obvious one, but I LOVE LOVE LOVE working out to it and love the words). This song is also one of my husband's guilty pleasure songs...... so anyone who knows him, feel free to tease him about it.

RANDOM TIP OF THE WEEK: When you want a quick, healthy, comforting meal - have a "baked" potato topped with fat free greek yogurt. Not only does the greek yogurt provide the creaminess that you would get out of sour cream (without the fat), it adds a bunch of protein making it a more filling, complete meal. The quickest way I've found to get the baked potato taste is to wash throughly - poke holes all over with fork. Micro for 5 minutes and then flip and micro for 5 more minutes for a medium to large size potato.
THIS WEEK'S RECIPE: Chicken with Couscous, Orange & Mint

This dish is super easy & fast. It is adapted from a Martha Stewart recipe. It is delicious! My husband honestly loves this and I've made it twice. It's refreshing to be able to have oranges & the mint in the winter months.

Chicken with Couscous, Orange & Mint

This time with small whole wheat couscous

1 cup couscous

• 1 cup shredded rotisserie chicken 
• (remove skin & use breast meat)
• 1/3 cup pistachios, toasted and coarsely chopped
• I found unsalted, unroasted ones @Trader Joe's)
• To toast just cook on low in a dry non-stick pan & toss
• 1 navel orange, peeled and coarsely chopped
• I cute the rind off & actually end up using 2 oranges
• 2 tablespoons chopped fresh mint leaves
• 3 teaspoons extra-virgin olive oil
• 3 teaspoons red-wine vinegar
• coarse salt and ground pepper to taste
• Directions:
• In a medium bowl, pour 1 cup boiling water over couscous. Cover and let sit until tender, 5 minutes. Fluff with a fork. In another medium bowl, combine chicken, pistachios, orange, mint, oil and vinegar. Season with salt and pepper. Toss couscous with chicken mixture. Serves 4.
• Sorry if this post is slightly scattered - it's late and if I didn't get it out tonight, I wouldn't have had a new post this week.