One Down, Twenty to Go

So, the first day of this 21-day jump start is over and done with, and I think I did fairly well! I didn't get to go grocery shopping until later in the day, so I missed the delicious steak salad opportunity for lunch today, BUT, I'm going to substitute it for one of the days where the magazine recommends having a Lean Cuisine or something because those frozen dinners are AWFUL for you. . . too much sodium. Although I didn't have a chance to workout today, I made up for it lugging all of the groceries up two flights of stairs and frantically cleaning my apartment. :)

For dinner, I successfully made the Firehouse Turkey Chili and, as usually, documented my adventure in cooking, because as most of you know...Lesley in the kitchen = disaster.

I think I did fairly well! I think my creation matches the picture...sorta :) 'A' for effort, right?

Here's what you'll need to recreate this tasty dinner for four.

Firehouse Turkey Chili--serves 4, Prep Time: 10 minutes, Cook Time: 23 minutes

Ingredients:

* 1 tablespoon olive oil

* 1 large clove garlic, smashed (i like the garlic in a jar, pre-minced)

* 1/2 cup chopped scallions, divided

* 1/2 pound group turkey

* 2 tablespoons chili powder

* 1- 28 oz. can of crushed tomatoes

* 1- 15 oz. can kidney beans, rinsed and drained

* 1 medium red bell pepper, diced

* 1 cup diced carrot

* 1/2 teaspoon brown sugar

* Pinch of salt

In a large saucepan, heat oil over medium-high heat until hot but not smoking. Toss in garlic and all but 2 tablespoons of the scallions and cook, stirring frequently, for 1 minute.

Add turkey and continue to cook, breaking up meat with a wooden spoon for 2-3 minutes or until browned. Stir in chili powder and cook for 1 minute more.

Add tomatoes, kidney beans, bell pepper, carrot, brown sugar, and salt. Bring to a boil over high heat. Reduce heat to low, cover, and simmer for 15 minutes.

Divide into 4 bowls and garnish with remaining 2 tablespoons of scallions. Top with nonfat sour cream (I used plain, nonfat Greek Yogurt and it was just as delish!)

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Here's the reason why Americans are fat--portion control. The recipe above says it makes four servings. Each serving counts as 1 cup. Per serving, there is 268 calories, 9 grams of fat (27% of calories), 2 grams saturated fat, 17 grams protein, 11 grams of fiber, 6 mg of iron and 789 mg of sodium. Here's the catch, as demonstrated below thru pictures:

Picture A looks like a normal serving size...however, it's double the serving size. The second picture shows a 1-cup measuring scoop in comparison to my lovely Bobby Flay dishes (sidenote: I love his cookware). HOW DISGUSTING. You end up eating more without really noticing it if you don't take the time to measure it out.

The actual serving size (1-cup) in the bowl:

They say portion control plays a huge part! I definitely need to be more conscious about how I'm eating. I have an article somewhere about how to break up your plate...I'll have to find it and share it with all of you.

In the mean time, let's move on to Day 2.

Tomorrow, it's diary time. "The power of the pen is especially helpful in your battle with the scale. Research has shown that a food journal is the number one weight-loss tool. And logging your workouts helps you track the calories you're expending too."

How to use the journal successfully? You have to be 100% honest with yourself. Suzane Farrell, a dietitian in Denver featured in Shape magazine lists three helpful hints.

1. Track the Details--log the time you ate, food/drink consumed, amount, location, huner level, and emotional state; it's imperative to make new entries immediately; when recording workouts, include the type of activity, duration, and intensity, log sets, reps, and note how you felt afterward. It can become a great reference and source of future motivation.
2. Stick with it for 21 days--this (a) forms a habit (notice the 21 day theme again) and (b) it helps you hold yourself accountable.
3. Review the Journal Regularly--pick the same time every week to review your choices; this helps you identify patterns that could be damaging your long term weight-loss goals; Resolve to change the negative patterns.

Another tip for all of you ladies out there. . . schedule regular beauty appointments; it helps keep your confidence high, whether it's religiously touching up your roots every 8 weeks or getting a mani/pedi every two...(You don't have to tell me twice--i'm there!)

Until tomorrow :)

21 Days and Counting

Hello blogosphere. It's been awhile, I know. The end of the summer is quickly coming to a close and I have been uber busy preparing for my last semester of grad school! With that said, my motivation slipped for quite awhile, but not for long!

Part of what I have been doing to get settled back into my apartment has been to clean, clean, CLEAN. I've been de-cluttering my life throughout the summer, but am in a high-speed de-cluttering mode. Tonight, I spent the evening flipping through magazines that I've let pile up for the past 9 months or so, cutting out recipes, fitness tips, beauty tips, fashion photos, etc to save. In the rather large pile of magazines, I came across a special issue of Shape magazine from March '09 that was all about a body makeover in 21 days. Since I spent $5 buying the damn thing, I figured, WHY NOT use it to jump start my motivation and get back in the swing of things.

The opening article states that "research shows that it takes 21 days for new habits to take hold. This plan guides you through each of those 21 days--helping you establish the healthy living, eating, and exercise strategies you need for long-term weight-loss success"...and that is EXACTLY what I plan on doing, documenting it all here for your entertainment, of course ;)

The magazine breaks down the 21 days into three phases: Week 1 is all about getting yourself back in the game; Week 2 gives strategies for breaking bad fitness and health habits; Week 3 gives support for sticking to the program during the home-stretch. Day 1 starts with prep-work. According to Shape, you can only change your body if you're in the right mid-set and can figure that out by thinking abot the following:

• Be Honest About Your Motivation--Whether it's dropping to a certain size, of improving our chances at beating a weight-related disease, post reminders. Hang up a goal outfit, or post pictures of loved ones so you constantly know what you're working towards.
• Deal With Distractions--You must have the emotional resources to take on weight-loss so if you're dealing with something right now, focus on maintaining your weight until it's resolved.
  
• Take The Mood Out of Your Meals--Come up with a non-food outlet when you're emotional or stressed (this is my biggest problem right here. me = emotional eater)
• Benefit from Your Mistakes--Look at what you've done before and commit to doing BETTER because failed strategies don't work the second time around.
• Pick a Start Date--choose a typical day, not one where you have a lot of other events going on, making time to prepare i.e. grocery shopping, preparing workout times, etc
• Make Your Environment Weight-loss Friendly--Don't use big spoons, and shift to use 9 inch plates for portion control; Look out for small servings, where you think you can eat more than you actually should, ultimately causing you to overeat; Keep the table/counter CLEAR, so you'll be less likely to reach for something to snack on.

What's on the menu for tomorrow? Scrambled eggs, fruit, steak salad, string cheese, firehouse turkey chili, and a frozen fudge bar. What's the workout goal? Just get moving. The first day article states that focusing on how good it feels to move is the perfect place to get started, for about 40 minutes. And OOOO! There's a quiz! I love quizzes :) This one is supposed to tell me the secret to reaching my goals...let's try this out, shall we?

Whelp, it's a tie..I marked down equal "B" and "D" answers. What does it mean? I'm a competitor and a planner. Not surprised. As it relates to weight-loss as a competitor, I should "channel your drive to win into your diet by starting a pool with friends or family to see who can slim down the fastest. Weigh yourself weekly; Your spirited nature will challenge you to keep the scale moving in the right direction. Train for a 5k (eventually--this is a long-term goal for me), or sign up for a tennis clinic, where you can use your love of skillful strategy. At the gym, try using programs on cardio machines that pit you against an imaginary opponent. Or compete with yourself; Wear a pedometer and try to beat the number of steps you took the day before.

As a planner, "keeping lists will really pay off. First up a food and activity log. Then blend fitness into your orderly life by setting workout dates with yourself. Because you like structure, choose classes that will help you hone a skill--like mastering asanas in yoga. Exercising solo also works; You're focused enough to stick to a schedule and won't be distracted from your goals."

Well, anyone want to have some friendly weight-loss competition/workout with me on a structured schedule?

Goals for tomorrow? Grocery shopping first thing in the a.m. and getting that 40 minute workout in. Oh, and sticking to the diet, obvi.