BOT (Back on Track) Day 3

Me after my workout and the lunch I had today.

 

Day 3 of my attempt to get back on track has been pretty successful. I worked a morning shift and was allowed to go home earlier as business was low. Thus I had enough energy left to squeeze in a little upper body and abs workout by Fitnessblender. I did this and a little warm up as this was not included in the routine.

Day 3 eats:

Breakfast: espresso and skim milk, and my everday bowl of muesli consiting of rolled oats, flaxseed, amaranth, puffed spelt, blueberries and strawberries as well as joghurt (I will take a photo for tomorrows post)

no Midmorning munch this time

Lunch: beluga lentils in a joghurt dip, rapunzel lettuce and canned tuna

Afternoon snack: hummus and a red bell pepper

Dinner: salad made of tomatoes, cucumber, corn and feta cheese, a slice of bread and a hard-boiled egg

As far as indulgences go, I couldn’t resist a treat today either. Rhubarb is in season and it is only for ab two and a half months every year. I just had to buy some and make it into a delicious dessert.

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BOT (Back on Track) Day 2

Yesterday I posted about getting back on track with my eating and exercising habits. I hope to be more successful if I come back here as often as I can to post about the foods I ate and the workouts I did. This is a recap of my second day, which was yesterday.

Day 2 BOT

Breakfast: espresso with skim milk, oats, flaxseed, joghurt, blueberries, strawberries

Mid-morning Munch: rice waffle and peanut cream (no butter), one apple

Lunch: red lentils, broccoli and green beans, scampis

Afternoon Snack: a grapefruit and a handful almonds

Dinner: one hard boiled egg, 1 slice of whole wheat bread with one slice low fat cheese, salad made of cucumber, tomatoes, corn and a little feta

I also tried to drink more yesterday, which made me visit the loo a lot, also during work hours. I binged on a handful of cookies a dear co-worker brought to work. And that is a thing I don’t know yet how to deal with. I can keep my home clean of sweet treats but I cannot keep my workplace or our kitchen there clean of it. And sometimes it is really hard to say no. Especially as I felt very tired yesterday and my brain tried to tell me that a little bit of refined sugar would really help.

Starting tomorrow I’m going to inlcude pictures of the things I ate as well as recipes if I feel like sharing them.

Back on Track? Eating clean Round 2.

It’s hard to stay on track lately. With everything. My eating clean habits have been non-existent the past months. And my exercise lacked because of a constant cold that plagues me since Easter. Up and coming are two weeks off work starting next week. And I have plans for this time. Apart from a trip to Munich I want to get my eating and my exercise in order.

I want to commit to eating clean again starting today. Or actually yesterday. And I want to work out regularly starting as soon as I can breathe through my nose again.  Journaling is told to have a great positive effect on making changes and having positive results. I think this blog could be the right spot to keep a journal, make plans and setting goals, again. I have neglected it a lot, but since I will have some free time on my hands starting next week, I’ll try and come back here as often as I can.

So here is a breakdown of what I ate yesterday. I am especially proud I did not grab sweet or salty snacks.

Day 1 eating clean again (Monday 05-05-14)

Breakfast: Espresso with skim milk, 3 tbsp oats, 1 tbsp flaxseed, 3 tbsp amaranth, 3 tbsp non-fat joghurt, 4 strawberries, some blueberries

Mid-morning munch: half an apple, a handful almonds, one rice waffle with peanut spread

Lunch: red lentils, scampi and vegetables (broccoli and green beans)

Afternoon snack: one grapefruit

Dinner: salad (cucumber, cherry tomatoes, red bell pepper and canned tuna), 2 slices whole wheat bread, low-fat cheese slice, one hard boiled egg and mustard

 

I started my weight-journey roughly one year ago and I have come very far since then as I started out with 83 kg (183 lbs). I have lost more than 30 pounds since then. Still, I hope to drop some weight with all this again. I am now at 69 kg (152 pounds) and I’d like to drop another 5 kg or roughly 10 pounds.

Third Weigh-In after not working out much but eating clean and healthy (5-31-13).

This month went by so fast. Nonetheless I want to share with you how I got on with my goals to live a fit and healthy life and my weight-loss journey. As you can imagine from the title I was not able to work out that much this month as I would have liked. I wanted to follow Cassey’s May calendar but due to a cold and feeling weak I only completed 11 out of 31 workout days. Pretty bad result indeed.

I caught a bad cold at the beginning of the month. I didn’t do any workouts for one and a half weeks and concentrated on eating clean and healthy instead, as this was all I could do. I dropped weight very fast (about 2kg). After that I picked up the workouts. The objective of the May calendar was to make the POPsters muscles pop, I experienced some strange things happening to my body. I really developed a lot of muscles in only a few days time. I worked out six days straight and felt the muscles being all hard beneath the fat I still want to lose. As a result I put on some weight (about 1.5kg)  instead of losing some. I felt angry. Shouldn’t workouts support the weight-loss, I wondered. As I was still eating clean, the diet could not be the problem. My mindset shifted, I felt like working out was bad for me making me weigh more instead of less. I stopped working out then. And hallelujah, my weight dropped again.

Nonetheless it was hard for me to experience something like this. Because I wasn’t able to think about working out as something positive and healthy. I had to think about my goals again. Yes, I want to lose weight but I also want to get fit and live a healthy life in general. Workouts are very important to make that happen. Weight-loss I decided should happen with it not without it. As a result I just recently picked my workouts up again, concentrating more on cardiovascular training than on strength training.

Here are some pictures of me in March (the two on the left) and May (the two on the right). I wore the same clothes.

In terms of weight-loss I reached my goal for May. I wanted to shed another 2 kg and I did. Actually I was at 78.6 kg in April and now am at 76 kg (or 167.2 lbs). Which makes a difference of 2.6 kg (or 5.7 lbs). In total I lost 7 kg or 15.4 lbs since Mid-March.

Other May goals included to keep a food journal at MyFitnessPal. I wanted to track my food intake for about two weeks to get a feeling for how many calories I am actually consuming, because I read oftentimes it is much more than what one would think. But I think I am doing fine. Eating about 1400 calories a day, sometimes a little more and sometimes a little less. It’s okay having in mind I still want to lose some pounds.

How did you do this month? Have you met your goals for May? I for one did and that is possibly also due because I set some realistic goals. Seeing that weight-loss is finally really happening for me is great. And as it is ongoing for more than two months now. I might as well think about what I want to reach in numbers. More on that in another post about goals for June.

Eat Clean Recipe: Baked Sweet Potatoes with Curd and fresh Herbs

 

I just recently discovered Sweet Potatoes. I mean their delicious taste. I knew they existed but they never made it into my kitchen. Here is one simple way to prepare them.

Ingredients (serve 4):

• 750 g Sweet Potatoes
• 1 tbsp olive oil
• 500 g low fat curd
• 2 tbsp low fat milk
• one handful of fresh parsley and dill each
• 1 tsp thyme, rosemary and paprika each
• salt and pepper to taste

Directions:

1. Preheat the oven to 350°F.

2. You do not need to peel the sweet potatoes before you put them into the oven. But you should then definitely wash them and remove any little potatoey faults. Cut the potatoes into wedges, be sure they are approximately the same size, and add them to a large mixing bowl for which you own a lid, too.

3. Add the olive oil and the thyme, rosemary and paprika to the bowl. Put on the lid and shake it hard to mix the ingredients well. Take a baking tray and line it with baking paper (sweet potatoes tend to stick to the tray). Put in the oven for 35 to 40 minutes. Make sure you turn the potatoes after 15 minutes to guarantee that they are evenly baked.

4. In the meantime you can prepare the low fat curd in another mixing bowl. Add the curd and the milk. Cut the fresh herbs and add to the bowl as well as the salt and the pepper. Mix everything well.

5. When the sweet potatoes are done serve and enjoy.

Are sweet potatoes a staple in your kitchen? How do you prepare them?

Eat Clean Recipe: Cyprian Chicken and Green Asparagus

I got inspired to cook this after watching a 30 minute meal by Jamie Oliver. He’s always so bold about food. Tossing the freshest ingredients in a pan and just enjoying what mother nature has to give. I like that.

The Cyprian chicken is stuffed with Mediterrean specialties like feta cheese, basil and dried tomatoes.

Here is my clean eating version of his Chicken and Asparagus recipe.

Ingredients (to serve 4 people):

• 4 medium chicken breasts (no skin, no bone)
• 100 g feta cheese
• 6 dried tomatoes
• one handful basil and/or parsley
• one package green asparagus (about 500 g)
• 250 g cherry tomatoes
• 2 cups couscous
• two gloves garlic
• juice of half a lime
• 1 tsp rosemary and thyme each
• 2 tbsp olive oil or other healthy vegetable oil for frying
• salt and pepper to taste
• one sheet of backing paper

Directions:

1. Wash chicken breasts and dry with paper towels. Cut a pocket into each chicken breast carefully, so that you can add some stuffing later.

2. On a chopping board chop the herbs, dried tomatoes and the feta cheese and mix with your hands. Add some pepper (no salt as the feta cheese is salty). This is the stuffing for the Cyprian Chicken. Now take a spoon and stuff the pockets in the chicken breasts with this mixture.

4. Heat the one tbsp of the oil in a pan. Roast the chicken breast on one side for about 4 minutes. Turn the chicken breasts. Add a pinch of salt on the chicken. Now prepare a cover using baking paper. Fold in half twice and cut around the open side in a quarter circle. Unfold. Now you should have a circular piece of baking paper. Wet it under the faucet and place on top of your pan. This will keep your chicken from getting dry. Reduce to medium heat.

5. Take a second pan and heat one tbsp oil. Wash your cherry tomatoes and put them in the pan. Crush the garlic gloves and add to the pan. Now take one green asparagus and hold on with your hands on the top of each side. Bend it where it breaks get rid of the lower part (this is the stringy part). Chop the remaining asparagus at the same height. Put it into the pan with the tomatoes and saute. Pull the tomatoes to the top and let sit on medium heat.

6. Prepare two cups of hot water and pour in the pan with the vegetables. Add the couscous. Let soak for three minutes. Add salt and pepper as well as rosemary and thyme to taste.

7. Serve and enjoy your healthy clean eating meal.

Preparation time: all in all 30 minutes.

 

Asparagus is in season! Do you like green asparagus? Have you cooked something with asparagus yet? What do you think about this recipe? Share away!

Belated goals for May.

I am running late with this post. On the one hand that is because I had not made up my mind about my May goals and on the other hand because I got a cold and my mind was too foggy to blog. I am better now.

My goals for May:

First thing I wanted to do, was to change the appearance of my blog. This was due to the wordpress theme I was using (Reddle), which didn’t let me include a tabs bar at the top. You have now access to my About me page and a contact page. More are to come. I also made a new blog header with Picmonkey. This is because I wanted something more minimalistic, less colorful, more to the point. As you can see I already did that.

Second I set up an account at MyFitnessPal. I am taking a coursera class about nutrition, health and lifestyle. It’s totally free and I hope to learn about proper diets and insights in nutrition. Basically after completing the first week’s course material, I get that my approach at clean eating is pretty much what is considered a healthy diet. This goal is about staying on track with the coursera class I’m taking. This includes tracking my food and exercises with MyFitnessPal for about two weeks and see how I am doing.

Weight-loss is also on the agenda again. I think I aim for a 2 kg drop in weight this month.

I also wanted to include the blogilates May calendar. But I am already behind because of my cold. I missed four days of workout. Still I will follow the calendar as best as I can, seeing it made me shed some pounds since I started.

Have you made up your mind about your May goals?

Health Bites #2: How to stay on track with your diet?

Making a resolution to change the way you eat is easy. What is not is staying on track. Recently I decided to change my eating lifestyle and eat clean. This is because I want to be healthier, lose weight and become fit. So I had a resolution and enough reasons. It’s all I needed to start, jump right in, change the way I ate. I got excited about it. It was easy.

So now, what is  not easy is to stay on track. Motivation, I soon learned, has to come from within. And there are times I struggle more than others. These are situations when eating with friends and family who eat like always and eating out. Those are the most tempting times to go right back where I was.

So what do I do? In times I struggle I go back and remind myself of my goals and the reasons why I want to eat clean. In fact I have them written down, on my blog, in my calendar, on sticky notes on my fridge etc. I am constantly reminded why I started eating clean in the first place.

If you lost focus, remind yourself about why you started your diet in the first place. What did you want to achieve with it? Also ask yourself why it is so hard for you to stay on track? For me, as I said above, it is eating out or eating with friends and family, who don’t eat the way I do. Knowing this helps me, too.

The most important thing is to visualize your goals. If need be, every single day. Also recommit to your goals every single day. You can do this by writing them down on a sticky note, make a collage, post them to the mirror, let your phone remind you about them.

Also I f you can’t do it 100%, then do it 80%, it’s still better than nothing. Don’t beat yourself up for giving in on a craving. Come back afterwards, stronger more determined than before. Every single meal is an opportunity for you to make the right decision.  You had a doughnut for breakfast? Don’t let that be an excuse to make more bad decisions. That means don’t go for a burger for lunch and a pizza for dinner. Opt to go back to your vegetables, lean protein and complex carbohydrates instead.

Changing your eating lifestyle is a big commitment and necessarily forms a big part of your life then. Realizing this makes a big difference, too.

 

If you want to indulge yourself, do it the healthy way. More on that in Health Bites #3. Stay tuned!

Adopting to clean eating.

In one of my last posts I mentioned that I totally love Blogilates with Cassey Ho. She is not only perfectly fit but also kind of an health advocate. In one of her videos she first introduced me to the concept of clean eating. It is not a diet but a life style to help people get lean and stay so. I was hooked and bought The Eat-Clean Diet Recharged by Tosca Reno. Now I am adopting clean eating into my life. Basically that means:

• To avoid sugar and white flour (Oh my!).
• Having breakfast every day (I really didn’t in the past).
• Eating up to six small meals every day that are a combination of lean protein and complex carbohydrates as well as healthy fats (If I can get the hang of it, so can you).
• Drinking 3 liters of water every day (Boy, that means more runs to the potty.).
• Adhering to proper portion sizes (Using handfuls to help you eat maybe less but enough that you don’t get hungry).

Sooooo long story short. Here is the result of the lunch I cooked today. Clean Quinoa and Avocado Salad with Exotic Chicken. It really tasted fabulously fresh.

For the Quinoa and Avocado Salad please visit The Gracious Pantry, where I got this recipe.

Recipe for the Exotic Chicken:

Ingredients (serves 2):

2 chicken breast, 2 gloves of garlic finely chopped, 2 tsp honey, juice of 1/2 lime,  1 tsp cinnamon, 1 tsp nutmeg, 1 fresh ginger the length of the first joint of your thumb peeled and grated.

I put all ingredients in a small mixing bowl and into the fridge over night. So that means you have to prepare it beforehand. I roasted the chicken breast only in a pan using one tbsp of olive oil until it became golden brown and honey caramelized.

What do you think? It’s a fab meal to start into spring giving you all the energy you need, isn’t it?

Also, stay tuned for an update on my weight loss journey.