March

Sunday, March 1st:183 Lbs.
I did not lose weight recently, but stabilized the quick past loss. 
Going to the gym every week. I use mostly the rower (30 min), the abs machine, and the thighs machine. Plus warming up, some lift (3lbs) and shoulder machine; for a one hour session.
I really enjoy doing this machine stuff ! Plus, we walk 10,000 steps twice a week with my colleague, and I learned it burns ~500 cal, which is a lot ! I try to continue eating around ~1400/1500 cal a day, which is sustainable, with drinking more, and lot of tea and herbal teas.
 

The abs machine (I love it)

The rower

When I went last Friday, it was this girl still working the barre with pointe shoes...It reminded me how much I would love to be able to do some ballet again.... Lets lose some weight and be more solid, and I will probably add a new session to my weekly routine.

I never mentioned that I also write a diary and note everything I put in my mouth and do as exercise. It helped me a lot actually to understand the portion sizes and how much more I used to eat (For example, a portion size of chicken or fish is 100 gr, which is half or less than the American portions ! generally 250 gr)

Me before

Here my picture before losing weight. I am in the obese range (BMI=31), but I do not look huge (do I ?). It is just for the before/after look...

And one of my favorite snack: cracker (matza, 120 cal) with a thin layer of regular cream cheese and thin slices of cucumber and radish. It is absolutely delicious and no more than 170 cal for a whole portion.

 February 26: reached my first milestone :-5 Lbs. 
This morning: 183 Lbs. BMI=30.4 
 (jump back to overweight range at 180 Lbs, with BMI= 29.8)

What I do in a day as exercise

Exercising is good for whole body health. But depending on the age and the status of the person, it has to be seriously adapted and monitored to avoid mistakes and injuries.
I personally need to do more regular than intense exercise.
I recently have been addicted to the Apple App tracking my footsteps, and I am frantically tracking now.  Twice a week, I walk during lunch time at work with my colleague and we reach 10,000 steps those days. But the other days, I try to do my best to be around 5000/7500 steps (which is challenging during the week-ends because I need to rest)
I added to this very mild program a day of exercising home: Pilates, yoga, stretching, dance, abs exercises. And I hope to be hitting the gym again at one point during the week to use some equipment such as the rower, the leg machine (inner and outer thigh), or the elliptical. 
I believe this is the maximum I can do. I can no longer intensely exercise every day.        

What I eat in a day (4) dinner

I generally come home late from work, between 6 and 7 pm, and I am very hungry. I always start my evening by dinner, the earlier, the best.

Dinner:
If I already ate a lot, a big smoothie, a nice 500 cal lunch, and a big snack, I will chose a Miso soup (35 cal a bowl !) and a green small salad to pack up my calories of the day. If I ate lighter, I will chose a big dinner with a cooked stir fry or pasta/vegetables, or salmon cooked with vegetables, or a big salad with sweet warm potatoes in it. I also can do a poke bowl, with rice and proteins and veggies (I love the salmon/mango). I might have a small portion of cut fruits after, strawberries or blueberries, a clementine or half a cut mango. And I finish my day with a herbal tea (my way favorite: ginger/lemon and Tibetan tea; I also drink thyme/rosemary/lavender, or lemon/verbena)

Recipes:
Stir fry: I use a non sticky pan, and spray olive oil in it largely. I start by saute onions, then add a lot of other vegetables: cauliflower, broccoli, flat green beans, water chestnuts, mini-corn, carrots, cabbage, bok choy...I do vegetarian or add tofu or chicken. I add light soy sauce at the end and a pinch of chopped peanuts on the top, with sesame seeds. I serve with a small portion of basmati white rice. Calories: one portion is roughly 450 cal.
Pasta/vegetables: I use a non sticky pan sprayed with olive oil spray and start by onions, green, yellow and red peppers, tomato, zucchini, sometimes eggplant, artichokes. I cook everything with one teaspoon of tomato paste, herbs, fresh basil and garlic. I cook the pasta (5 portions in a pack of 1 Lb, so ~ 90 gr dry pasta/portion) in boiling water for a short time to have them "al dente", then add the pasta to the veggies. Calories: one portion is roughly 350 cal.
Salmon/vegetables: I use different ways to cook fresh salmon and vegetables (It could also be another fish). One portion of fresh (or frozen) salmon is 100 gr (I buy fresh portions or Ikea frozen ones) and 200 cal. I put one portion in a plate with fresh lemon, salt/pepper, fresh parsley, microwave 3 minutes for the best smooth salmon ever. I serve with a plate of steamed asparagus. I love this dish. In the oven: I put some olive oil spray on aluminum foil, a layer of spinach, sorrel, green pepper, or any green, close up and cook in the oven for 1/2 h+. Calories: roughly 300 cal.
Poke bowl: The base is one portion of white rice (200 cal); on the top, add 1/3 sliced avocado, carrots, lettuce, cucumber, 50 gr raw salmon, cut mango, radish, fresh cilantro or whatever is tasty. On the top, add some sesame seeds, or crunched seaweed. The poke bowl is pretty caloric: ~500 cal for a regular bowl. 
Chicken salad with warm potatoes: in a bowl, I put a base of green lettuce or mix salad, add slices of roasted chicken, 1/3 sliced avocado; I cut potatoes and sweet potatoes with salt and pepper, olive oil spray, green and red sliced pepper, red onions, and roast them in the oven on cooking paper. I add the warm vegetables at the end, and decorate with fresh cilantro. Calories: 500 cal.

Poke bowl: salmon/mango

One portion: vegetables, pasta stuffed with spinach

Prep meal: 4 portions with tomato/zucchini/green pepper (350gr dry)

Waht I eat in a day (3) snack

I cannot jump from lunch to dinner without eating something. I need a snack as a fourth meal.
The kind of snack will depend on what I ate for lunch, if it was filling or not enough, and how many calories I already had.

Snack:
One very simple snack is one portion of  humus and raw vegetables, that I enjoy a lot; 2/3 rice crackers with peanut or almond butter, a small hand of dried fruits and a hand of nuts, a non-dairy non-flavored yogurt (coconut or soy milk). An apple with peanut/almond butter. But I also do very often at work: one banana,

or a cereal and nuts bar (220 cal), with a clementine. (Not both, one or the other !)
All my snacks go with a tea (my favorites: ginger/lemon, moringa, hibiscus, rose). It helps me getting to dinner time. Calories: roughly 200 cal for a snack (it can be 300 or even 100, depending again what I previously ate in the day)

What I eat in a day (2) Lunch

Lunch: 
Lunches vary also.  I try to stick to a closer vegan diet now, although I am not vegan.
I might have: a whole grain humus sandwich with greens; A bagel and a tablespoon of vegetable cream cheese; 3 raw spring rolls and a small green salad; A big quinoa/vegetables salad; a bowl of edamame and humus with crunchy veggies; fresh salmon and green salad; a big chicken and avocado salad.

I generally do prep meals, otherwise it is difficult to prepare at the last minute. I find it delicious and easy that way. I add to the meal 1 or 2 clementines, or a medium fruit (kiwi, banana, apple...) and lot of water.

Recipes:
Whole grain humus sandwich: I buy organic whole grain bread, sliced thin, and each slice is ~90 cal. I put a big tablespoon of humus, regular or olive, artichoke, or lemon one, and a big hand of spinach fresh leaves. This sandwich is nutritious and delicious, but not filling for the whole afternoon. Calories: around 300.
Bagel/cream cheese: a regular plain bagel is around 300 cal. I add 2 tablespoons of cream cheese, generally chive or vegetables, for around 100 cal. This sandwich is filling. Calories: around 400.
Raw spring rolls: I use Vietnamese rice paper filled with: lettuce salad, a stick of cucumber, of carrot (or already prepared coleslaw, which is chopped cabbage and carrots), of surimi (1/2 stick from the pack) or cooked chicken or cooked tofu, of avocado, some peanuts and fresh mint leaves. I prepare everything in advance before soaking the rice leaf, and cut the fillings in small sticks. A serving is 3 raw spring rolls, but could be 2 or 4 depending. Calories: around 100 per roll.
Quinoa/vegetable salad: I cook quinoa (1 measure of quinoa and 1.5 of water in the rice cooker) along with dried cranberries soaked overnight, and add it to a salad, : green lettuce, spring mix, spinach, cilantro, sliced radish, avocado, coleslaw (or cabbage and carrot chopped), sunflower seed, chopped almonds, pumpkin seeds, lemon or soy sauce. I might add a little protein too (cooked chicken, surimi, tofu). I prepare for 2/3 portions at a time. This salad is very nutritious, filling, and delicious. No dressing is added (no bad fat, only avocado and nuts). Calories: 200/small portion
Humus and crunchy veggies: I put 2 tablespoons of humus in a small plate and cut raw vegetables, such as carrots, radish, celery, fresh mushrooms, cauliflower, cucumber, broccoli  (I generally mix all of them) I do not like tomato, nor peppers for that. Easy to transport in a container. Calories: 220.
Chicken and avocado salad: the base is always a mix between lettuce salad, mix greens and spinach young leaves. I add fresh mushrooms, coleslaw, avocado (count 1/3 per portion, 1 avocado for 3 portions) and generously chicken already cooked (generally leftovers), pumpkin seeds. No dressing, lemon or soy sauce (I love the latter). Calories: 250/small portion.

I use the low sodium soy sauce, and drink some sparkling lemon water. This meal is 500 cal.

What I eat in a day (1) Breakfast

The most important and huge change I did recently is in the portions and quantities. I measure and roughly calculate calories. If I start a 1000-1200 cal/day diet, I am too hungry and feel I starve myself. What works better for me is a ~1400 cal/day.

Breakfast:
I start my day with a coffee; I tried the water/lemon as soon as I jump out of my bed, but it doesn't work for me. I drink black small regular coffee, no milk. Europeans call it an "Americano", although, not sure it is really similar to our long light coffee...I love it.
I prepare almond rolled oat or alternatively a smoothie. Calories vary between 300-400, depending on how much I prepare. 
I drink another similar coffee when I arrive at work, then fill out my water bottle (stainless steel) twice during the day (1.5 L total) with spring water from big containers at work.

 

















Recipes: 
Almond oat: I measure 1/2 cup of organic whole grain rolled oat, add one hand of sliced almonds, cover it with water and let it soak overnight. In the morning, I add some fresh berries, 5/6 of each for a delicious nutritious bowl. Calories: around 300.
Smoothie: it may greatly vary. I prepare Chia seeds the night before by measuring 1/2 cup of water and 2 teaspoons of Chia seed, soaked overnight. In the morning, I put in the blender: a small banana, the chia seeds, I tablespoon of flaxeed, one hand of blueberries, raspberries, or any fresh berry, 1/4 cup of unsweetened soymilk and 1/4 cup of organic fruit juice (berries), or only 1/2 cup of soymilk. I blend for a very thick delicious and very filling smoothie ! Calories: around 400.

Follow me on my new journey !

I decided to stop complaining and looking at my navel (although, I might still do it...) and to switch for a positive new journey. Let's follow me on that one :)
New changes: no complaint. No weighing every day but better twice a week. Switch in the way I eat food and adapting to a healthy diet inspired by the West coast trend. Okay, it is fashion, fancy and totally a trend, but I found a lot of common sense that I adjust for myself, as a Easterner. And last but not the least, going to do the "what I eat in a day" more often...
Ready ?
So, I started on February 11 at 188 Lbs for 5'5" (actually, my height is 5.4 and a half).  BMI: 31.3. Obese 
Honestly, when one look at me, I do not look obese even if I have a lot of fat all around and particularly around my waist now. But it is also a matter of what I wear, if I have heals, and how the picture is taken. My goal is to find myself reasonably in the small overweight range (BMI 25-27.5, weight 150-165 lbs). Thinking of being in the healthy range (20-25) is, I think at my age, a little dreaming....

February 2020

188 Lbs. I start a diet (02/11) after getting so sick eating.... For the sake of my health, only.
Valentine's day (Feb 14): 185 Lbs. 

I totally changed my way of eating, switching for super healthy and clean food : veggies, small quantities, fish, big salads, poke bowls, whole grain sandwiches, smoothies and rolled oat for breakfast, with quinoa, chia, flaxeed,vegetables, salads, nuts and avocados ! My plates look very different from before indeed. I like it. 
How long can I do that, knowing that I have this crazy social and professional life, Jewish Holidays and invitations ? 
I have lost 3 Lbs in one week. But I know what I have to do on the top of the diet : some abs exercises (It will help burn my belly fat)

En route for the journey ! 

February 23: 184 Lbs