What I Ate Wednesday!

Well, it’s been a pretty successful week so far in terms of my progress with the weight loss.  This morning, I was exactly 150 pounds – so that’s 17.8 pounds lost in just over six weeks, and I am now only 5 pounds away from my goal!!  I’m feeling pretty good.  I’ve been really, really busy, so that makes sticking with the nutrition plan pretty easy.  I don’t really have time to think about food much.  I’m in the last two weeks of the semester in school, so two weeks from now I will have year one done and I will only have one more year to go to finish my master’s degree in nursing and then I will finally be a Family Nurse Practitioner! (well, after I pass the board exam, that is) Even though its been tough, I know that it will be SO worth it in the end.  This has been a goal of mine for a long time.

If everything pans out according to plan, 2019 will be a pretty big year for me.  There are 3 things on my current vision board that I have not yet accomplished:  running the Boston Marathon, becoming a family nurse practitioner, and building our dream log cabin on a nice piece of land  – most likely in Montana.  My husband and I both have a secret passion for the idea of a homesteading way of life.  So, I will be done with my master’s degree at the end of 2018 and will be writing my boards and beginning working as an FNP in 2019.  I also plan to run the St George marathon in October of 2018, which is a Boston qualifier – so the plan is to qualify for and run the Boston marathon in April of 2019.  So, that will be two HUGE goals of mine attained in the same year.  And, actually, there’s a good chance we will be ready to make a move by then too – we’ve really just been waiting for our son Zachary to finish high school, and he graduates in 2018 – so I guess I’ll need to start thinking about some new goals soon!  I’ve had the same ones for so long, I’m really not sure where I’ll go from there at this point.  It’s always important to have goals though, so I will give it some serious thought.

So anyway – I wanted to give an overview in this post on what I typically eat in a day at this point in time.  This is the meal plan that has been responsible for the roughly 5 pounds that I’ve lost in the past week, and the almost 18 pounds I’ve lost overall.  This is what I ate yesterday, but its pretty typical of what I usually eat.

So, breakfast was zucchini pancakes with two slices of turkey bacon.  I would normally just have an Optavia fueling when I wake up in the morning, but I had a few of these breakfasts prepped in the fridge and I wanted to use them up so I’ve been eating them for breakfast.  I always eat my first meal of the day within an hour of waking up, even though I’m not super-hungry at that time usually.  I also usually have two cups of black coffee in the morning, and I try to get started on getting my water in early as well.  I try to get 3-4 liters of water in every day, which I really feel helps immensely with weight loss.  The only way to get that amount of water in though, is to always have a water bottle with me, and take a drink pretty much every time I look at it.  As I’m writing this, it’s 8:16am and I have already had 1 liter.  Anyway, here’s a photo of breakfast:

20171114_054201

This is actually a pretty substantial meal.  It’s basically shredded zucchini with egg whites, a little bit of potato flour and some cotija cheese.  The bacon is Jennie-O, which is my preference for turkey bacon.  It’s crispier than Oscar Meyer.  This meal is 185 calories, 6.7g carbs, 11g fat, 12.7g protein.  This is obviously, higher in calories than an Optavia fueling usually is, but since its the first meal of the day and I’m usually pretty active, it seems to be fine.  I ate this at around 6:00am

At 9am, I had an Optavia fueling – it was the Chia Bliss Smoothie, which is 110 calories, 1g fat, 11g protein.  This is not my favorite of the Optavia shakes, although it’s good – just not my favorite.  I just had only one left in the box so I decided to use it up.

20171114_090348

Of course, I had the ever-present water with it.  I make these shakes with about 1/4 cup of ice and 1 cup of water.  I mix it all up in my Nutri-Bullet and it comes out really thick and creamy.  The ice makes a HUGE difference.

I had to go to work at noon yesterday, so I had my next fueling a bit early – around 11:30 – because I knew I would not have a chance to eat once I was working and I didn’t want to end up going 5 or 6 hours without a fueling.  I had the Optavia Rustic Tomato Penne – which is 110 calories, 11g protein, 1.5g fat.  This fueling has a soy-based “meaty” tomato sauce (although there isn’t actually any meat in it) – so I like to mix this up with some chopped romaine lettuce.  The lettuce only adds about 8 calories to the meal and very little carb, and it’s delicious.  It tastes a lot like a taco salad, and it makes for a pretty satisfying lunch.

20171114_110435

I had a LaCroix peach-pear flavored sparkling water with it.  I’ve definitely developed a LaCroix habit with this nutrition plan – it helps me a lot when I’m feeling a little hungry.

I got really busy once I was at work, and so it was 3:30 before I had time for another fueling – this is not ideal – the goal is to try to eat a small meal every 2-3 hours, but it couldn’t be helped in this case.  I did get my third liter of water in though, prior to this fueling.

20171104_120526

These are the Optavia Jalapeno Cheddar Poppers – 110 calories, 11g protein, 1 g fat – I really like these.  They are nice and crunchy with just a little kick, which is good.  They make a really good afternoon snack.

I had dinner at around 5:30, and it was a lean and green meal that I had prepared on Sunday – it’s a stir-fry with 6oz chicken breast and 1 1/2 cups of veggies including bok choy, broccoli, mushrooms, red pepper, onion and garlic.  This is about 257 calories, 8.3g carb, 7g fat, 43.2g protein.  It is REALLY tasty!

20171114_170228

The picture does not do it justice.  This is a delicious meal.  The water in the background is my 4th liter of the day, so I hit my goal! 🙂

Later in the evening, at about 7:30 – I had my final fueling of the day.  I like to make this one kind of a treat, so I usually go for one of the dessert-style Optavia fuelings with a cup of Sleepytime herbal tea.  Last night I had the Spiced Gingerbread, which is 110 calories, 11g protein and 5g sugar.  This comes like a mix, which is mixed with 3 tbsps. of water, and then baked in the oven in its own little container that comes with it.  It’s wonderful eaten warm, right out of the oven with some tea.  I put my feet up to enjoy this while watching an episode of Game of Thrones (my husband and I are in the process of re-watching the whole series).

20171114_192234

So that’s what I usually eat in a day.  Not bad, right? Sure, sometimes I just want to eat half a pizza, but this nutrition program is actually filled with a lot of good food – and it makes me feel good.  Also, by sticking with this (for the most part) for the past six weeks, I now have back the body that I haven’t seen in at least 10 years – probably more like 15, really.  That’s it for today – only 5 pounds to go!!!

298062126-dream-the-impossible-seek-the-unknown-achieve-greatness

Sunday Meal Prep and Six-Week Weigh-In!

Well! I am really excited today because when I weighed myself this morning, I was 151.0 pounds!!  I actually did my weigh-in and measurements on Saturday, along with a photo and at that time I was 154.6 pounds – so I’ve made a lot of progress over the past two days! Ok so in a nutshell, I’ve been on this new nutrition plan for 6 weeks now, and when I started, I was 167.8 pounds, body fat was 31.5% and bust/waist/hips were 39/36.25/42.5.  Now, I’m 151 pounds, body fat is 22% and bust/waist/hips are 39(these boobs aren’t going anywhere  – lol)/33.25/39.75.  So I have lost a total of 16.8 pounds in just over 6 weeks!  Here’s my latest before and after photo – the top photos were taken on October 1st, the bottom ones on November 11.

20171111_070835

And, when these latest photos were taken, I was 154.6 pounds – so I’ve actually lost another 2.6 pounds since then!  I am just thrilled with this.

Over the past two weeks, I had been changing things up a bit, and was eating my pre-prepped breakfast lunch and dinner along with three Optavia fuelings every day.  This resulted in very slow to minimal weight loss and eventually, I kind of stalled at 153-154 pounds.  My goal is 145lbs, and I’m feeling pretty impatient to get there, so on Friday I decided to go back to the Optavia 5 and 1 plan – which is 5 Optavia fuelings and one lean and green meal every day, until I get to my goal weight.  The good news about the plan that I tried over the past two weeks is that I know that I can maintain my weight with it once I get to my goal.  For now though, I’m sticking with the 5 and 1 and lo and behold – I dropped 2.6 pounds in 2 days!!

So, for meal prep this week, I kept it pretty simple.  We had a bunch of extra grilled chicken from last week, so I made a vegetable stir fry with 6 oz of the grilled chicken in it.

The veggies are bok choy, broccoli, mushrooms, red pepper, a bit of onion and lots of garlic (I love garlic) – I cooked everything up in my wok with about 2 tbsps. of sesame oil and 4 tbsps. of soy sauce.  We chopped up the leftover chicken, and then weighed out 6oz of that chicken with 1 1/2 cups of the veggies per lean and green serving.  We made six servings of this – 4 for me, and 2 for my friend who is also on the Optavia 5 and 1 plan (she’s lost 8 lbs in 2 weeks!!).  I had this for dinner last night and it was SOOOOOOOO SO GOOD!

We only made one other meal option this week.  It was also grilled chicken, but prepared differently, with fresh pico de gallo.  For this meal, I hammered boneless, skinless chicken breast to about an inch in thickness, sprinkled some carne asada seasoning on it, and grilled on my stovetop on my cast iron grill pan.  (My collection of cast iron cookware is my pride and joy)

My cast iron is well seasoned, so I only had to use a little bit of cooking spray to keep the chicken from sticking.  The pico has tomatoes, cilantro, purple onion, jalapeno and a bit of cucumber in it with a little salt and the juice of one lime.  For each meal we measured 6oz of chicken breast with 1 cup of chopped romaine lettuce and 1 cup of pico.  We made 5 meals total with this – 3 for me and 2 for my friend.  We ended up with 2 big chicken breasts leftover, so that was dinner for my husband and my 16 year old last night as well!  So good!

So that’s it for now – I’m excited for this week and looking forward to more progress.  That weight goal is just around the corner!! Woohoo!

 

So, What, Exactly, Have I Been Doing to Lose Weight?

Since I’ve started this blog, which has been entirely for the purpose of recording my weight loss journey up to this point, I have found that I really like doing it.  Even though I know I said at first that I would do it every day, and in reality I only do it a couple times a week – or sometimes just once a week – I do like to do it.  I think that, down the road, it will be a cool thing to look back on, and if, along the way, I can help someone else out somehow, or just provide a bit of entertainment as I talk about my crazy life, GREAT!  So, I’m going to try to really stick to writing a post 3 times a week – on Monday, Wednesday and Friday.  And, I’m going to expand my horizons a bit and talk about other stuff in addition to my weight loss/fitness/marathon training interests.  Lord knows, I have plenty of other stuff going on that I feel like unloading about sometimes.

But – on the weight loss side of things – for the moment, I seem to have kind of stalled at 152-153 pounds over the past few days.  Last week was epic – I lost something like 6 pounds just in that one week, but for whatever reason, this week has been slower going.  And that’s ok – I have lost a total of 15 pounds in 5 weeks, which is AWESOME – I’m also increasing my running distance and intensity, so I know that is going to cause some inflammation and stuff, plus maybe some lean body mass increase, AND, I’m also ovulating at the moment (sorry if that’s TMI) – but you know those pesky hormones mess with stuff in all kinds of ways.  So, I’m not stressing about it at all, but my goal really is still 145lbs, and I am feeling a bit impatient to get there.  I’m going to see how it goes for the rest of this week, but if I continue to stick where I’m at, I’m considering abandoning my 3 meals/3 Optavia fuelings plan for now and go back to the strictly 5 Optavia fuelings/1 lean and green meal plan until I get to my goal weight.  We shall see.

What is Optavia, you might ask?  Well, it’s a nutrition plan that is designed to put your body into a mild state of ketosis, and I can tell you from personal experience and from the experiences of many people close to me that it is wildly successful.  It is completely food-based, which I like a lot.  I’m not good with pills and potions – nothing against them, I just don’t personally like them.  This is just food that is specifically portioned and balanced to provide high protein, low carb, low glycemic index nutrition that will naturally put your body into a gentle fat-burning state.  The proportions of macro-nutrients and calories that are present in the pre-packaged foods that you purchase through Optavia can be mimicked in real food, so you can get exactly the same effect from properly preparing your meals with what you get from the grocery store, but Optavia makes a process that can be really complicated, time-consuming and fraught with potential error very, very simple.  So, you buy a month’s worth of “fuelings” at a time, and its a variety of different foods – bars, shakes, cookies, brownies, oatmeal, cereal, mac and cheese, mashed potatoes, crunchy snacks, etc – but they all have basically the same calorie count and balance of nutrients, so you can choose from all these different things and eat whatever you feel like at the moment.  Initially, the plan is to eat 5 of these fuelings a day and in addition, you eat one meal that consists of a lean protein and about a cup and a half of veggies every day that you prepare yourself, with guidance from your coach, if needed.  Invariably, on that plan, people will lose 5-6 pounds in the first week and then 1-2 pounds a week after that, sometimes more – it varies depending on…..well depending on a thousand different things.  Everybody’s a little different.

The beauty of it though, is just the simplicity of it.  In the process however, there is a lot of education – at first about how to prepare your lean and green meals in the right proportions to allow your weight loss to continue, and then as time goes on, you just naturally develop new habits. You have a coach that supports you through the process, encourages you and helps you to learn what you need to know to change the patterns in your eating that haven’t been working.   You become aware of all of the hidden calories that exist in stuff that you come to realize that you really can easily do without.  You develop an appreciation for the natural flavors or real food and lose your need or desire for high-empty-calorie condiments, dressings, sauces, gravy’s, etc. You learn about portion control, and you come to realize that you can actually be nicely satisfied on a much smaller meal portion than you would normally eat.  I know that, personally, I was probably eating at least triple of what I really needed to not be hungry in every meal – and that has been a huge factor in my inability to lose weight over the past few years.  After you reach your goal weight, your coach helps you to transition into 3 meals per day of “regular” food and the fuelings become snacks in between so that you continue on the 6 small meals per day formula that seems to work best.  So, basically, without getting on too much of a soapbox – the end result of this experience is not only the initial weight loss, but it’s also the development of new habits that will support a person in sustaining that weight loss.

So that, in a nutshell, is what Optavia is.  And let me just say, the purpose of this blog is not to push Optavia – I’m just talking about it because it’s what I’ve been doing and because it’s been working for me.  As I said, this blog is about to be about much more than this, but I haven’t been really clear in past posts about what exactly I’ve been doing to lose the weight I’ve lost, so I figured, before I move on to other topics, I would lay it out.  If you’re reading this and want to try it, let me know and I can help you get in touch with someone that can get you going on it.

And NOW – I’m going to go back to studying for my pharmacology exam, which is what today is supposed to be mainly dedicated to – and I will write another blog post on Friday.

c860df223187ca79f2c7d55a7f449e9c

Meal Prep Day and Five-Week Weigh-In

First things first – as of today, I am 152.8 pounds.  When I started this weight loss program 5 weeks ago, I was 167.8 pounds, so I have now lost exactly 15 pounds in the past five weeks.  I am SUPER-EXCITED about that!!!  We didn’t do measurements or take any photos today because we were busy with meal prep, but we will do that soon.

So today was meal prep day, and it was a fun but busy day because we are now prepping breakfast, lunch and dinner and this week we also prepared enough food so that Justin and our 16-year-old, Zach are also eating what I’m eating.  My meals are in pre-measured, separately packed portions so that I know exactly what the calorie count is, and then we just packed up all the rest so that Justin and Zach can eat the same thing, but bigger portions – since they are both very low body-fat people to begin with, and although they do need to eat healthy, nutritious food as much as anybody else, they are not trying to lose weight so they don’t need to keep close track of calories like I do.

This week, we made two different things for breakfast.  First, we made mushroom and pepper jack egg muffins:

These are really easy to make – its just a mixture of egg whites and some whole eggs with some salt and pepper, divided between muffin tin cups that have been sprayed with cooking spray.  Each one has a few sliced mushrooms and about a teaspoon of shredded pepper jack cheese in it.  They go in the oven for about 25 minutes at 350 degrees.  I also added 2 slices of turkey bacon.  Two egg muffins and two slices of turkey bacon is 173 calories.  Justin will eat one whole wheat English muffin with each one – like a sandwich – so two English muffins, but I will only eat one and have it open-face, so the total for the meal for me will be 293 calories.

Our other option for breakfast is savory zucchini pancakes, which are made with shredded zucchini, egg whites, a little bit of potato flour, some salt and pepper and some cotija cheese:

The total calories for this whole breakfast – which is about 3 pancakes with 2 slices of turkey bacon, is 330 calories, and these pancakes are delicious – I love them!

For lunch, we made a shrimp salad, which has 1 cup of romaine lettuce, 3 oz of cooked shrimp, 1 hard boiled egg and 1/2 cup of chopped red pepper.  Like I’ve been doing lately with all my salads, we just put a squeeze of lemon juice, a little salt and lots of pepper on the salad and it is SO GOOD, and so filling!

This salad is 185 calories and has 25g protein, 7g carbs, 6g fat.  Here’s a pic also of Justin helping me prepare today’s meals.  Even though doing all of this meal-prep takes quite a bit of our time on Sundays, we really do enjoy it, and doing it together makes it fun.  Plus, we get to have the huge sense of accomplishment that comes with knowing that our meals are all ready to go, and we are all set up for success as far as our nutrition plan goes for the whole week.  It’s really worth the work.

Our other lunch option this week is black bean fajita salad:

 

This is a mixture of red pepper, onion, and mushrooms, sautéed with some cooking spray, along with one spicy black bean burger, cooked and chopped, 1/4 of an avocado, and 1 tbsp. of shredded pepper jack cheese, all served over 2 cups of raw baby spinach.  This meal is a total of 301 calories.  Justin will probably eat this with a whole wheat tortilla.  For me, since the calorie count of this meal is a lot higher than the other lunch, I will eat this for lunch on the 4 days this week that I will be running.

For dinner, we made three different things.  We made sirloin beef kabobs:

So this is 5 oz of sirloin, marinated in a balsamic vinegar marinade, with mushrooms, grape tomatoes, and red and green pepper.  We just cooked them on the grill.  My portion is 250 calories and has 26g protein, 12g fat and 10g carbs.  Justin and Zach will probably eat this with some brown rice.

The next dinner option is cod with cucumber and tomato salsa:

So this is 7oz of cod, which I just seasoned and then cooked with some cooking spray in my cast iron skillet.  It is served with a salsa made from cucumbers, tomatoes, green onion and cilantro over 2 cups of romaine lettuce.  This meal is 168 calories with 30g protein, 1g fat and 5g carb.

Finally, we also made some marinated grilled chicken with broccoli:

This one is 195 calories, 33g protein, 7g fat, 10g carb.  So that’s it for our meal prep for this week!  Here’s how it all looks all packed up in our extra fridge in the garage:

20171105_161106

I think that’s pretty cool.  And now, we have no reason at all to not eat well and on track with our program this week!  Bring it, week 6 – only 7.2 pounds to go for me to reach my goal!

 

 

 

 

 

 

 

 

 

 

 

It’s Been a Great Week!

I am feeling GREAT today, so I figured I would put some of this energy I have into a blog post. 🙂  This week I have been able to turn around and eliminate all of my transgressions from last weekend, and my weight as of this morning is now 154.2 pounds!  So I have come back down about 4 pounds this week.  This is really good news, especially since I have started to reintroduce some additional food and about 250 calories per day into my nutrition plan this week.  The other great thing about this week is that I have started running again.  I ran three times this week – just 1.5 miles each time – but I don’t even know how to explain how much better it feels to run now that I’ve gotten rid of 14 pounds of excess flab.  I think its more than the weight loss though – its also the quality of the fuel that I’ve been putting into my body, along with lots and lots of water, as well as the absence of all of the toxic garbage that I was eating before.  So, I know that most people are not anywhere near as interested in my running stats as I am, but here they are for this week anyway:

I’m sharing this because, I want to talk about the pace.  So, I have been a runner for over 20 years – always longer-distance.  I have run lots of races – 5k’s, 10k’s, a handful of half-marathons and one full-marathon.  I have also done several short-distance triathlons and have done pretty well in some of them.  At the peak of my training – I’m talking about a time when I was running 20-30 miles, biking 60-100 miles and swimming over 10,000 yards PER WEEK – I could run comfortably at a pace of 8:30 min/mile.  Over the past couple of years, with doing IVF, having a baby and all of that, I let the training slide dramatically and gained a bunch of weight, and as a result, my running pace has suffered terribly.  I’ve been slogging along at 10-12 mins/mile and HATING every second of it because I just Felt. So. Crappy.  SO! Now, to be able to just bounce out the door and knock out an easy 1.5 miles at a 9.04 pace, feeling great the whole time – I mean seriously – there was no pushing on these runs – its just magical.  It’s so cool.  I don’t know what’s better, honestly – being able to do this and feeling this way or now fitting into all of the size small clothes that have been collecting dust in my closet. 🙂

I have always been a person who relied almost entirely on training and working out to maintain my weight.  I’ve been really fit and healthy and have been able to do a lot of things that way, but I have ALWAYS struggled with being heavier than I wanted to be.  Even when I was running/biking/swimming over 100 miles a week, I weighed more than I do now, and I was unhappy with the extra weight that I always carried, which I knew was slowing me down.  I have always known that nutrition was important, but I really didn’t realize just how important it is until now.  It really is everything – not that exercise and training are not important.  They are, but that is a small piece of a much bigger puzzle.  Its also not just about calorie-counting.  Eating small amounts of garbage, sugar and fat – even if it all falls below a certain calorie goal for the day will not get you very far in terms of your overall health, fitness and weight because of the way the human body responds to high amounts of sugar, fat and simple carbohydrates.  So it’s really, REALLY important for the food to not only be calorically limited, it’s also key for it to be high-quality and nutrient-dense.  And THAT is where the results that I’ve been able to achieve in just one month come from – after YEARS of struggling and trying other stuff that doesn’t work.

So, that’s pretty cool.  Just to give a little recap – here’s what I’m generally eating in a day right now:

Breakfast is at about 6am – within one hour of waking up – this week it has consisted of an egg white scramble with spinach, mushrooms, turkey bacon and tomatoes11 1 1

Then, about 3 hours later – so at around 9am – I have a snack.  Today, because I was home, I made this chocolate chip pancake, but other days, if I’m busy, I’ll just have a bar or a shake or something like that.  This food comes from Optavia – which is the nutrition plan that I’ve been on since October 1 – these fuelings all have the same basic nutritional content and number of calories, so there are all different kinds of foods to choose from that are all interchangeable and are all about 110 calories with 11g protein, low fat, low sugar.

That’s my husband, Justin – enjoying his pancake.  He has been on the Optavia 5 and 1 plan since Thursday – which is 5 of these fuelings plus one lean and green meal every 2-3 hours throughout the day – and he has lost 6.4 pounds!  He is going to be getting on a 3 lean and green meals plus 3 snacks plan with me in the upcoming week because he didn’t have much to lose.  BUT his little pot-belly that he had been cultivating is now GONE! (sorry, honey)

So then, for lunch, at around noon, I’ve been having a salad with grilled chicken:

11 1 2

And then at around 3pm, another Optavia fueling – usually in the afternoon I like to have something crunchy and snacky so I love these Jalapeno Cheddar Poppers: 20171104_120526

Then, by about 5pm, I’m getting pretty hungry – so I eat my most substantial meal of the day, which always consists solely of lean protein and vegetables.  Last night I had zucchini noodles with tomatoes and turkey meatballs:

11 1 3

Then, before going to bed – usually around 8pm – I have one more fueling from Optavia – they have a few different little cake-type options – my favorites are the Spiced Gingerbread and the Chocolate Brownie – last night I had the chocolate brownie – but I didn’t take a picture of it.  Here’s what it looks like though:20171104_121257

I usually have this with some herbal tea after I get the baby to bed and have a little time to relax and unwind.  Take note though, that even though this is, technically, a brownie, and is delicious – it is still a high quality, high protein, low fat, low calorie food.  That’s important.  Its yummy though – I like it because you just add some water to the mix and put it in the oven for 20 minutes and you have a lovely little warm treat.

So, there you have it – that’s what I eat in a day and where I’m at as a result.  Tomorrow, we are going to do some meal prep for the upcoming week and make some adjustments to Justin’s nutrition plan so that he doesn’t continue to lose weight, but is still filling himself with good quality fuel to support him as he begins his training for some upcoming triathlons and races.  We’ll keep ya posted!

4197

 

 

Well, It’s Been One Month Today….

I’m still here!!  My blogging consistency has gone straight into the toilet, but I’m still managing to keep everything else going! Here’s an update on where I’m at with everything:

When I started this quest for a slimmer, healthier me, I said that I would commit to the nutrition plan that I’ve been following for 30 days and then see where I’m at.  That is exactly what I have done so far.  As far as the nutrition plan itself goes, I have stuck to it faithfully through ups and downs, parties, illnesses, stress and weight-loss plateaus.  It has not been easy, but it has been effective.  As of today, my total body fat% is 24.7!!  When I started one month ago, it was 31.5%.  I’m continuing to lose inches – my bust/waist/hips a month ago was 39/36.25/42.5 and now its 38.5/33.75/40.5 – so I’ve lost 2.5 inches from my waist and 2 inches from my hips.  Gotta love that!  Clothes fit me completely differently as a result of those inches lost.  I also notice that my double-chin is going away and my arm flab has decreased considerably.  So now, let’s talk about weight.

My weight today is actually up from last week – it is 156.8 pounds – and I am going to blame that on one thing: alcohol.  Last weekend provided me with an excellent illustration of just how badly alcohol can mess up a weight loss/fitness regimen.  Last Thursday, I was actually 154.8 pounds, and then on Friday night, we had a party and I had about 4 glasses of wine and 2 shots of Fireball.  I ate one bowl of white chicken chili, but otherwise stuck with the nutrition plan.  On Saturday night, I went to another party for Halloween and I did the same thing.  On Sunday, I was 158 pounds!!!!!  So I gained 3.2 pounds from 2 nights of alcohol indulgence.  I didn’t eat any of the party food – that’s 100% because of drinking.  I just think that’s crazy.  So anyway, I won’t be doing that again – I have been completely sticking with it since the weekend, and now I’m steadily going back down.  Here’s a pic of my progress:

progress

The changes at this point are pretty subtle as far as what you can see.  It’s more about how I feel at this point.  I am still going to stick with it until I reach my goal of 145 pounds, however I have made some small changes this week.  The five pre-packaged fuelings/one lean and green meal plan that I’ve been on is designed for simple, rapid weight loss, but the overall nutrition plan is really meant to help me to learn to develop new healthy habits that will eventually become a way of life.  So, there is a book that is part of this plan with tons of information on how to turn the results from the initial phase of the plan into a lifetime of new habits and a healthy, sexy bod.  I’m not going to go into detail about all of the science and all that but, given that a) my BMI is now 24.6 and b) I’ve been itching to start getting back into running, I’m slowly and carefully adding some extra calories and real food back into my diet.  I’ve been doing that since Monday and I’m still losing, so I guess so far, so good.  So here’s what a typical day looks like now:

Breakfast is 3/4 cup of egg white, 1 cup spinach, 1/4 cup mushrooms, 1/2 cup tomatoes and 2 slices of turkey bacon – all chopped up and mixed together in a scramble.  It looks like this: (for me, I’ve found that its much easier to eat right when I plan ahead and prepare things so I made enough for the week)

11 1 1

This breakfast is a total of 210 calories, 24.3g protein, 5.9g fat, 12g carbohydrate.  It’s also delicious.  So I eat that within an hour of waking up and then 3 hours later, I have a fueling – usually a bar or a shake.  Then, 3 hours after that, I have a salad  made up of 1 cup of romaine lettuce, 1 cup chopped red peppers and 3 oz grilled chicken breast.  I just put pepper and lemon juice on it, and it is delicious:

11 1 2

This is 200 calories with 28.7g protein, 3.4g fat and 12g carb, and its very satisfying.  3 hours after this, I have another fueling, then one of my usual lean and green meals and then one last fueling 3 hours after that.  So, I’ve basically replaced 2 of the pre-packaged fuelings with regular food I made myself, and I’ve added about 210 calories per day to my overall nutrition plan.  I’ve also started running this week – nothing crazy at this point – I’m just running 1.5 miles 3 times this week but WOW! it sure does feel better to run 10 pounds lighter!

As I go along I will be increasing my exercise so I will be also increasing my caloric intake.  But I will still be careful to keep my nutrition high-quality, even as the calorie count goes up.  So that means low-glycemic index, fresh, healthy foods.  It might seem like a lot of work, planning and preparing my food like this right now, but really, it took about 3 hours altogether on Sunday to prepare everything and then clean up, and now for the rest of the week meal prep and clean up takes about 3 minutes per meal – so really, that 3 hour investment on the weekend gives me a lot of extra time during the busy week and it ensures that I will stay on track!