Keeping it real!

I would be lying if I said the last couple of weeks were easy. They have been extremely tiring. First of all, I've been sick. It's hard to exercise when you don't feel well. My lungs were on fire every single time I stepped on the tread mill and my head was stuffy. It was hard to want to go to the gym or walk the pups. I did something 6 out the 7 days. Mind you, my exercise was pretty easy going. The important thing I learned is to just keep going even if you don't feel well. It doesn't have to be intense exercise but do something. Listening to your body is the most important thing.

The second hard thing has been increasing my intensity (before the cold happened). I feel my body getting stronger and that's been great. Knowing that I need to lift heavier weights or increase speed or incline on the treadmill is a bit scary. The best advice I can give is to push through those thoughts and realize you are stronger and more capable than you think you are. Tonight was a successful work out. I was able to breathe (yay!) and increase weights. It felt good. I will be a little sore tomorrow. However, it felt so good to get in an awesome workout. This will al be worth it in the end.

The third thing that has been hard is the food cravings. I don't know why, but this week I have wanted so many sweet things. While I have been good, I have found a way to work some sweet into my diet. Better to eat the cupcake I made yesterday and be done with the craving than to keep avoiding sugar and over indulge later. The cravings come and go. I find that as I eat better the cravings are less intense.

So, there you have it. It's been a hard couple of weeks but I'm pushing through. I'm down 12 pounds total and can run for a full minute (when I'm not sick). My eating is becoming better with each passing day. I just keep telling myself this will all be worth it in the end! I'm stronger than I think I am.

I'm adding some alternate exercises so that I don't get bored. I'm including the latest ones we have been given. Alternate them so you don't get used to just one routine. Warning … one of them is a killer leg workout and you will be sore. It gets better though.

Workout 3 - Look up exercises on the internet if you need to.
Legs: 3 sets
     Stationary lunges: 20 (10 each side)
     Leg press: 10
     Wall sit: 30 seconds
     Goblet squat: 10

Arms: 3 sets
     Push ups: 10
     21's: 7
     Zottman curls: 10

Abs: 3 sets
     Basic crunch: 15
     Ankle reachers: 15
     Plank: 20 seconds

Workout 4 - look up exercises on the internet if you need to.
Legs: 3 sets
     Pulsing donkey kicks: 24 (12 each side)
     Squats: 10
     Side step with exercise band: 20 (10 each side)

Arms: 3 sets
     Skull crushers: 10
     Dumbbell pull overs: 10
     Dumbbell squeeze press: 10

Abs: 3 sets
     Bicycles: 16
     Butterfly push: 15
     Dumbbell side bend: 20 (10 each side)

Do one of the strength workouts and finish off with cardio.  Work out 3 is hard on the legs and you will be sore but it does get better.

I'm finishing this post off with my famous salmon recipe. This is one of my most favorite meals to cook.

Grilled Lemon Dill Salmon

Mix the following in a 9x13 inch glass pan

1/2 cup olive oil

Zest of 2 lemons

Juice of 2 lemons (1/2 cup - use real lemons for juice)

1 teaspoon black pepper

2 teaspoons salt

1 heaping tablespoon minced garlic (or less if you don't like garlic)

7 green onions chopped finely through the green stems

3/4 ounces of fresh dill (find it in the vegetable section of most stores)

Add salmon to mixture and let marinade for 2 hours

1 Costco salmon filet (about 3 1/2 pounds) cut into 6-8 portions (depends on size you prefer)

You can bake it if you prefer. I grill on medium for about 7 minutes on each side. You want nice grill marks and cooked through to your preference. I prefer medium rare.

The rice is brown rice cooked in an insta pot. Saute some celery and green onions until tender with olive oil. Add the rice and finish off with a nut. We've used walnuts, cashews, and almonds (whatever we have on hand).

Enjoy this meal! It's divine and super healthy. Keep up the hard work. You can do it.

Recipe Time!

Something I learned in nutrition class over the past few weeks is how important it is to track your food. I haven't really done that before. It does make difference though. There are a few different apps that will help you with the task. I personally use My Fitness Pal.  It's easy and it's free. Start today with food tracking. It's a reality check to see how many calories I was actually eating throughout the day. 

For my weight, height, age, etc., in order to lose weight, I need 1600 calories per day. You can go to https://www.freedieting.com/calorie-calculator to calculate your own information. It was fairly close to what the nutritionist gave me as far as calories go. Stick to your numbers. You will find things that make you more full than others. You can even have a piece a cheesecake if you desire. Keep in mind that you shouldn't do that every single day but it is okay to have a sweet thing every once in a while.

Something else I learned is that it is better to get more of your calories in the earlier part of the day. EAT BREAKFAST! That is something I struggle with. My body just doesn't want to eat first thing. If that is the case with you, find something that you can tolerate and keep trying. I'm getting better at eating breakfast now. Most of time it's whole wheat toast and a protein shake but it works for me. Don't give up! You can do this. 

As far as recipes go, I'm going to post a couple of my favorites from my weight watchers cookbook. I love a good burger. Lately, I have loved this version of the classic burger. I also love the chicken with strawberry salsa. It is so refreshing. I hope you will give the recipes a try. I'll post more next time.

GREEN CHILE AND CHEDDAR TURKEY BURGERS

1 pound ground skinless turkey breast

1 small zucchini, shredded

1/2 cup plain dried bread crumbs

1 teaspoon chili powder

1/2 teaspoon ground cumin

1/2 teaspoon salt

2 teaspoons olive oil

1 (4 ounce) can diced fire-roasted green chiles, drained

1/2 cup shredded cheddar cheese

1/2 small red onion, thinly sliced

1 tomato sliced

4 large lettuce leaves

4 whole wheat sandwich thins, toasted

1. Combine turkey, zucchini, bread crumbs, chili powder, cumin, and salt in large bowl. Shape into 4 (3/4 inch thick) patties.

2. Heat oil in large nonstick skillet over medium heat. Add patties and cook until browned and instant-read thermometer inserted into sides of patties registers 165 degrees, about 6 minutes per side.

3. Meanwhile, stir together chiles and cheddar in medium bowl.

4. Top burgers evenly with chile mixture. Reduce heat to low; cover skillet and cook until cheese melts, about 2 minutes. Serve burgers, onion, lettuce, and tomato in sandwich thins.

Per serving (6 weight watcher points), 321 calories, 8 g. total fat, 2 g. saturated fat, 954 mg. sodium, 32 g. total carbs, 6 g. sugar, 7 g. fiber, 33 g. protein.

CHICKEN WITH STRAWBERRY BALSAMIC SALSA

4 (5 ounce) skinless boneless chicken breasts

1 teaspoon salt

1/2 teaspoon black pepper

2 cups hulled diced fresh strawberries

3 tablespoons balsamic glaze
2 tablespoons thinly sliced fresh basil
2 tablespoons thinly sliced scallions
2 teaspoons minced jalapeno pepper

1. Spray ridged grill pan with nonstick spray and set over medium high heat.
2. Sprinkle chicken with 1/2 teaspoon salt and 1/4 teaspoon pepper. Place chicken in pan and grill, turning once, until chicken is cooked through, 8-10 minutes.
3. Meanwhile, to make salsa, combine strawberries, balsamic glaze, basil, scallions, jalapeno, remaining 1/2 teaspoon salt and remaining 1/4 teaspoon pepper in medium bowl and stir gently to combine.
4. Serve chicken with salsa.

Per serving: 1 chicken breast and 1/2 cup salsa (1 weight watcher point), 212 calories, 4 g. total fat, 1 g. saturated fat, 646 mg. sodium, 10 g. total carbs, 7 g. sugar, 2 g. fiber, 32 g. protein.