Day 232 - Weigh In Day

It wasn't horrible. I gained .4 pounds. It could have been a no gain/no loss week had I abided by my GHGs (Good Healthy Guidelines). I missed most of my veggies/fruits, didn't get my dairy in most days, and may as well have been in the Sahara for all the water I drank.

But, what did I expect? Nothing less than this actually. I'm owning this small, though significant, gain and am going to take care of it. Here's my action plan for the week, beginning today:

• Clear the kitchen of trigger foods (chocolate, desserts)
• Get more fruits and veggies to have on hand
• Make a dinner plan for the entire week (for the whole fam)
• Make a daily meal plan for me for the week
• Get a master 'To-Do' list accomplished and stick to it

My meal plan will be posted later today--accountability.

These things are key to my success in changing my lifestyle. When I set myself up for success, I succeed. That's what I need to get back to.

Let's do it! 

Later that day... (my weekly meal plan I promised)

See? There it is : )

Day 142 - Why Planning Daily Meals Is Good

Yesterday was a rough day. I woke up late (no thanks to again trying to stay awake late to watch Pirates of the Caribbean, I've never seen them; I know, I'm really behind) which lead to being unable to pack my typical snacks and lunch to take with me to school. It also created a bad choice for breakfast.

Usually I have protein (egg whites), veggies and fruit for fiber, skim milk for dairy, and oats. This is a big breakfast, but it gets my metabolism going first thing in the morning but leaves me completely satisfied. So satisfied, in fact, that I don't get the munchies throughout the day, especially if I time my snacks and lunch properly. This is great for preventing over eating and feeling ravenously hungry (which inevitably leads to bad choices and me whining to my husband about what I shouldn't have eaten).

I failed to do all of this, and an eclair (which was planned) and a giant shortbread cookie (which was not planned) wound up in my mouth. I tracked everything and accounted for it, and it's completely within my eating plan but I just want to set myself up for success and to NOT fall into these food traps.

Well, needless to say I came home and was famished! So I talked with the hubby and we created a fun southern-style salad with what we found in the pantry and icebox.

BBQ Chicken and Corn Salad... yummmmmmmmmmmm!

Let's analyze what we see here, shall we?

Salad: a bed of fresh mixed greens, 1/4 cup sweet corn, 1/4 cup Pico de Gallo, 4oz. BBQ chicken breast.

Sides: 2oz wedge of garlic and herb focaccia bread; 2 tbsp. each Jack Daniels Original BBQ sauce and sour cream. (I can't help myself, I love sour cream with BBQ and chicken!)

This was packed with flavor and had 2 servings of veggies in it (1/2 cup between the corn and pico de gallo, and 1 cup of mixed greens). You can easily knock down this 11 PP meal by skipping the focaccia and the sour cream, but I think it's too dry without the bit of extra BBQ on the side. Still need a Heart Healthy oil for the day? Drizzle a teaspoon of safflower oil over the greens, it has no flavor or aroma like olive oil and only your happy heart will know it was there!

Tomorrow - Snacks: morning, afternoon and early evening. Yup, there's time for all of them!

Day 135 - Me and My Steel Cut Oats

Have I told you how much I love steel cut oats? If I haven't, let me declare to the world my undying affections for those little bundles of chewy, tender, wholesome goodness! Prepared with organic skim milk (yes- I'm an organic milk kind of gal) and served over a tablespoon or two of creamy peanut butter is one of my favorite morning meals.

Why am I pining over my beloved steel cut oats? Because my meal plan for the week is in need of a makeover. I'm not satisfied throughout the day and need to reconfigure my meal plan that I had laid out for the week. Don't get me wrong, I've stuck to it faithfully but to ward off an overreaction to feeling deprived I need to address the fact that my body is not being given what it needs.

So let's start at the very beginning. It's a very good place to start. I promise I won't break into song, but I will change my breakfast. This morning. Out with the old (cereal) and in with the new (oats). I'll let you know how it goes. In the mean time, watch Chef Keith Snow prepare these yummy oats!

(While his serving suggestion at the end looks tempting I will resist! Too many points that aren't worth it to me. Peanut butter. Just peanut butter.)

Day 133 - What's For Dinner

As I mentioned yesterday, I have planned out my meals for the entire week. The only short coming: eating the same things, each meal, everyday. I'm not terribly opposed, but many people would be (I know, it's boring, lacking variety, etc...). So I'm going to let you in on a little secret that makes these plans not only manageable but exciting!

Starting with 4oz. sauteed chicken breast, 1/2 cup of sauteed zucchini, mozzarella and Parmesan (all of which are completely yum-o to begin with) we can gussy it up in a different way each night of the week. Try this:

• Served with cheeses melted, and half of a garden fresh tomato, garnished with a 'just cut' sprig of basil.
•  Tuck a bed of bibb lettuce and tomato slices into two pita halves, add warmed chicken, squash and cheeses, drizzle with light balsamic dressing.
• Prepare 1oz. fresh whole wheat pasta, drizzled with extra virgin olive oil and a crushed clove of garlic. Toss with chicken, squash and cheeses.
• Spread basil pesto over a pre-packaged flat bread or pizza crust, top with chicken, squash then the cheeses and make it toasty in the oven for a great take on pizza.
• Top 1/2 cup brown rice with the chicken and squash; for a little extra crunch add half a cup of pico de gallo into the rice.

Each of these variations provides at least 2 servings of veggies, 1 serving of heart healthy oil and 4oz. of a lean protein.Oh! And yumminess,  that's the most important part : )

There are so many other ways to elaborate on this simple combination of delicious and versatile flavors. To make being creative even easier, I prepare all of the chicken and squash on Sunday, portion it (refrigerate some and freeze the rest) that way I only have to figure out the fun part each night for dinner. Doing this saves a bunch of time during the week nights when I would rather be hanging out with my hubby or playing with my boys.

Tomorrow: Hand Over Your Lunch!