Exercise/Diet Update: How I lost 5 pounds this week.
It’s been a strange year to say the least. I gained 5 pounds – which I know I know isn’t TERRIBLE. But when it is enough weight that you can’t put your pants on, then might as well lose the weigh. Lose 5 pounds or pay $100 for all new pants. We’ll just lose the stinking 5 pounds. Here’s how I did it this week:
1. I started the Total 10 Diet by Dr. Oz. I printed out the plan which gives you 3 smoothies to choose from, vegetable broth is unlimited, un-starchy vegetables are unlimited, 12 oz. of protein (poultry, eggs and fish), 1/2 cup quinoa and snack options. I used the snack options on exercise days. I really liked how he told you WHAT to eat. It’s much simpler rather than a list of things not to eat. Once you get into diet and exercise, it seems to me that limits and rules are actually much less stressful than “what am I going to have for dinner??”
2. So, the vegetable broth is kinda gross. It’s something to consume I guess. But after all the hassle, I gave up on it after day 2. Personally, I think it is included because after drinking it… you pretty much lose your appetite. If I had to lose more than 5 pounds, I would have stuck to this part more I think.
3. The “no wheat” rule went out the window on day 3. I ate my 35 calories piece of toast, and I liked it! And still lost weight. Call me Wheat Belly.
4. I followed the no eating rule between 8am-8pm. Brush your teeth after dinner – it makes it easier.
5. I lost weight fast because I did this diet in conjunction with several workouts including a 1000 calorie workout, 45 minutes on the elliptical, walking more and continuing to workout 5 days per week. Eating 1300-1500 calories per day and burning 200-500 calories per day created a large deficit.
6. If you can’t workout for an hour and 20 minutes, then don’t. Just workout for 20-30 minutes. The weight will come off slower, but that’s okay.
7. Breakfast: I used ground flaxseeds instead of flaxseed oil in the recipes. I loved them all and surprised how good the pumpkin one tasted.
8. Lunch: This was a lean protein and some salad of spinach and tomatoes. Or Greek Yogurt. The diet plan says to eat it plain Greek yogurt, but that’s just gross too. So, I ate the Chobani all natural Greek yogurts with fruit. And more tomatoes. I hard boiled a bunch of eggs for lunches as well.
9. Dinner: Pretty much what we normally eat: protein and veggies. I made BBQ Turkey Chili in the slow cooker which is heavy on the tomato and light on everything else. I had salmon, chicken, pork tenderloin and more eggs. For sides, I had more salad or broccoli with some quinoa. We ate out once at Ruby Tuesday – that is a great place to find lower calorie options with chicken, fish or steak and lots of tasty vegetables. You can definitely taste that they do not heavily butter their vegetables or at least not the green beans and broccoli. They taste steamed and the squash looks roasted.
Lots of green tea, coffee and lemon water!
I weigh myself after I wake up. It’s fun to weigh yourself before and after a good workout, too (before drinking water). Why? Because after a good workout, I weigh less! Why? Because fat does NOT exit the body as fat. Fat exits the body through about 80% carbon dioxide (breathing) and 20% water (peeing or sweat). Which is why you can weigh less after a workout. The 80%/20% comes from using stoichiometry – which hurts my head remembering high school Chemistry.
Recipe: Well… this recipe is not on the Total 10 diet because of the carrots and oranges… But…. this soup was velvety, flavorful low calorie and zippy. I have never had oranges in my soup! Packed with Vitamin C and fiber from the oranges and Vitamin A from the carrots, this soup would be perfect for a summer day or good for the immune system if you are feeling like you might be getting sick.
Using 8 serving sizes as a guide, this soup has 99 calories, 452 mg of potassium, 2.2 grams of fat, 70% Vitamin C, and 193% Vitamin A.
We made this soup on the stovetop for the most part. But, we also made a tomato basil soup cooked in the Vitamix blender that was delicious and will post that as well. Crazy how hot it gets on the soup!
If you ever have questioned whether you want to invest in a Vitamix machine, do it. I wish I had years ago. Green smoothies here at our local coffee shop are $5.99 each. I can make them for about 50 cents of leftover fruits and vegetables. After a month, it’s paid for itself! **Vitamix didn’t pay or endorse me to say this. Though that would be nice 🙂 **
Note: When I ate this the next day, the soup gelatinizes (is that a word?) and becomes much thicker. Thin with broth and reheat, or eat as is.
- 1 Tb. butter
- 1 pound carrots, finely chopped (shred in food processor or use knife)
- 2 medium onions, finely chopped
- 1-2 teaspoons ground ginger or 1" cube ginger root in ¼" pieces
- 4 cups vegetable or chicken broth
- 3 oranges, peel and halve (blender) or juice (1/2 cup juice for stovetop)
- ¼" square of orange peel (blender) or 2 tsp. orange zest (stovetop)
- salt and pepper to taste
- For both methods: Heat up a large skillet with butter over medium heat. Add the carrots, onion and ginger. Cook until soft - about 6-8 minutes.
- For Vitamix blender: Add 2 cups broth and simmer until tender - about 10-20 minutes. (Depends on how small the carrots are.) For Stovetop method: Add 4 cups of broth and orange zest and simmer until tender - about 10-20 minutes.
- For Vitamix blender method: Add the hot vegetable mixture, oranges and orange peel to the blender. Turn it to Variable 1. Then, to maximum 10/high and blend for 45 seconds. Add 2 cups of more broth until it is as thick or thin as you like. Add salt and pepper to taste.
- For Stovetop Method: Puree in a blender, food processor or use an immersion blender. Stir in the ½ cup orange juice. Heat through over medium heat - about 2-3 minutes. Add salt and pepper to taste.