Breakfast was substantial: Kellogg's Special K Red Berries cereal with 50ml 2% milk, one slice of low GI seeded loaf toast, a scraping of butter and a dry fried egg. (378 calories on my sparkpeople nutritional tracker.) It has certainly kept me going all morning. 2 plums for a snack and on to lunch with a broccoli, spring onion, celery and pepper salad with a low fat mayo dressing with Verjuice instead of red wine vinegar, and some xylitol to sweeten. I have been struggling to get in enough vegetables so my intention is to have a vegetable soup or salad every lunch time. That is when my hubby is not here and he doesn't like vegetables ~ thinks chicken is salad:) He eats a mixed salad at night time only because he knows it is good for him, and I nagged him enough when we got married nearly 21 years ago.
Tonight I have Dorado (mahi mahi) fish waiting to be grilled. Yum. Looking forward to that. Will write about it later.
That's all for the morning - on to the exercises!
So, I have approximately 7 kgs to lose. I am also unfit cardio and muscle wise and wish to increase overall fitness and muscle tone as well as losing weight.
ReplyDeleteI have just read a sports nutrition book by a doctor who makes it all sound very simple.
Basically:
• See meals as ‘feeding opportunities’ where you either make your body better or worse.
• Eat every 3 hours.
• Every meal...ahem, sorry…feeding opportunity should consist of lean protein and fruit or veg.
• Eat healthy fats every day.
• Exercise twice a day for at least 17 minutes per session (anything that gets your heart pumping!).
• Only eat complex carbs after exercise- get other carbs in through vegetables.
• Cheat for 10% of your meals- So, if you eat 5 times a day that’s 35 times per week which means you may cheat 3-4 of those times. Skipping a feeding opportunity counts as a cheat, by the way!
The doc also recommends eating quinoa. I have had it in my cupboard for about a year and have never attempted to cook it! Do you have any simple recipes?
I am also not going to weigh myself every day. I did this the last time and became so dependent on the numbers on the scale that I could not influence my own mood and emotions. I intend go by how my clothes fit and to weigh myself every week…
I made the mistake of going on a smoothie diet a few weeks ago. Drank 4 smoothies a day which consisted of fruit and vegetables and I lost 3.5kg in 4 days BUT I felt like crap. I had no energy and was constantly in a bad mood. I have realised that when I tell myself that I “can’t” have something, I feel deprived and angry and rebellious (after these 4 days I ate crap for about 2 weeks!). The only way to do the healthy thing is to “CHOOSE” to…
So, I choose to be healthy for the month of June. And hopefully by being healthy for longer than 21 days I would have created new habits which will mean that I shall continue to choose to be healthy long after June.
Let me know how all this sounds to you xxxxxx