The Olympics are over so there is no more good reason to spend hours sitting on the couch. The many fine athletes should be an inspiration. They weren’t instantly great at their individual sports. They worked hard to gain the skills and finesse.
Changing how you eat and adding exercise to your routine is just like the athletes. You try one move, master it then move on to the next move. How does this translate to a workable solution? Start with changing one item in your diet. In my case, I started by switching from cow’s milk to non-animal milk – soy, almond, rice. Then I made my meat portions smaller and smaller. You get the picture.
The exercise, at least for today, I did a 1 mile “Walk Away The Pounds”. It is a video where you walk, do several arm movements and part-way through add hand weights to increase the intensity of the exercise. I like this one on mornings when I am in a hurry as it takes only 20 minutes.
I don’t have a menu planned for tonight. My husband got tickets to the premier of the Expendables II. Nothing like a bang ’em up, shoot ’em up movie to get the blood pumping. Well, I have never been to a premier so it should be neat.
Tomorrow is likely to be the grilled chicken on spinach salad that I never made last week.
First, I will address why I am telling you to stay away from the buffet. I went out for lunch with one of my work colleagues on Thursday. She and I had decided on Indian food. We went to a restaurant that presented quite a variety of dishes. Since I have not had a lot of Indian food, I wanted to taste everything. This is a lovely idea if you only have tiny bits of each. However, it doesn’t take long that your first foray to the buffet fills your plate and you have realized that you haven’t tried some of the other dishes. Back you go…and then there is still desert. Normally, I don’t really eat desert but there were these little balls of pastry in a sugar syrup that were SOOOOO tasty.
Buffets are a terrible temptations and it is too easy to overeat. Partly because the sights and smells entice us to eat and partly because we want to get our money’s worth. From now on, I will do my very best to avoid buffets. When eating out it is far easier to control portions if it is a plated dish.
The result of my buffet lunch…I overate. By dinner time I still felt full. However, I ate dinner with my family, albeit a smaller portion but I ate all the same. We had the Turkey Brochettes with Vegetables.
Having had the buffet on Thursday, my Friday weigh-in was disastrous! I decided to make this week’s weigh in this morning (Saturday) instead. Fortunately, Friday’s eating plan was much more reasonable and I am now down .6 lbs from my start weight. It is weight loss rather than weight gain so I am happy.
The week has been very busy. I did manage 90 minutes of yoga on Tuesday night and 20 minutes of cycling on Thursday – despite early morning start on that day. Yesterday I went for a 20 minute walk at the end of the day. Not bad for my overall plan to exercise 3-4 times per week. I hope to make this more over time but we’ll see how it all goes.
Monday and Tuesday we were on track. Wednesday we ate out. Thursday we were back on track and Friday my husband made a delicious soup. So what was the overall meal plan?
Monday we had the Apple Stuffed Pork Tenderloin with Potato Salad in Vinaigrette and Steamed Green Beans.
Tuesday, I made the Salad Mexicasa.
It was a lovely idea and it looks pretty good. However, it is bland and therefore, I will be reworking this one before I post the recipe.
On Wednesday, we ate home-made sandwiches on our way to see a play so I don’t have anything to post.
As listed above, Thursday we had the Turkey Brochettes with Vegetables.
Friday, my husband made a lovely coconut corn and chicken soup. However, I don’t have the recipe since he sort of threw everything today. Suffice it to say that it was delicious and there is enough leftover for lunch today.
I will try to put together the meal plan for next week and continue with my goal to exercise 3-4 times per week.
I hope this inspires you to start your own meal and exercise plans to benefit your health.
Latest update – Fridays is when I have decided is my weekly weigh-in. I did lose some weight – but not a full pound. We’ll see how it goes next week when I have a food plan in place. I was not discouraged. I went ahead and did 30 minutes of aerobics, got ready and left early for work. These early meetings are just AWESOME!
This is the Monday to Friday dinner plan that I have for next week.
Turkey & Vegetable Brochettes with tossed salad
Stuffed Pork Tenderloin
Steamed Green Beans
Grilled Chicken & Spinach Salad
Fresh raw cucumber, tomatoes, carrots, celery
A few posts ago I wrote about the Wii Fit chirpily telling me “You’re overweight!” These are not words that you really want to hear but chirpy or not, it was right. So there is the bad…which isn’t really the system’s fault because it is all your own perception.
The good of Wii Fit is when you reach your weight loss goal early. The timeline is two weeks. I set my goal to lose 1/2 pound; something achievable. I accomplished my goal within the two week period that is the smallest increment allowed. Well! What a difference! You get a congratulations and flowers appear on the screen. So this morning, I got flowers and worked out for 30 minutes.
I can’t write more for the moment because I start early on Thursdays.
Stay tuned, tomorrow I’ll share my menu plan for 5 weekdays. I will be making these dishes next week. I need time to shop for ingredients.