Month: November 2018

Weight change this week: 1/2 lb off (total 3 lbs loss)

Exercise this week: daily dog-walk; Wednesday cardio and CV circuits; (knee hurting Thursday and off to London Friday – walked a *lot* in London); Monday ‘chipper’ circuit and step circuit;

What worked well/tip of the week: Went through M&S with the barcode reader for the app – very interesting! Mostly I cook from scratch, but for days when we’re pushed for time then M&S ‘balanced for you’ meals are lower in points than the ‘count on us’ range 🙂

Bits where I had to think: in London on Fri and Sat, so used my weekly points to budget for it, had plain Skyr and fruit for breakfast, and thought about what I chose to eat while we were out. Home late on Saturday so we had a Chinese takeaway – I did manage to find something within my points ‘budget’ but I think in future it’ll be a ready meal in that situation (or frankly a grilled steak and salad would do!)

What needs to change next week: definiutely need to increase my steps on non-gym days

Mindset: I am trying very hard not to focus on numbers – I’ve focused well this week and am a bit disappointed that I didn’t lose a little bit more. But I did make myself go to the gym on a day when I really didn’t feel like it (last week’s skip was sensible because my knee was grumbling – is better this week). Struggling a little with work but didn’t resort to baking!

Favourite/new recipe this week: mushroom, spinach and chickpea curry (based on a WW recipe) – serves 2

Ingredients:

• oil spray, to mist
• 1 onion, finely chopped
• 2 garlic cloves, chopped
• 1 inch piece of root ginger, peeled and grated
• 1 red bell pepper, deseeded and chopped
• 250g chestnut mushrooms, sliced
• 1/2 a medium courgette, diced
• 1 tsp tomato purée
• 1 tsp ground cumin
• 1 tsp mild chilli powder
• 1 tsp ground turmeric
• 1 tsp smoked paprika
• 1 tsp ground coriander
• 400g tin of chopped tomatoes in juice
• 400g tin of chickpeas in water, drained
• 160g baby leaf spinach

Method:

Mist a large pan with cooking spray, add onion and garlic and cook until softened, then add ginger, spices and tomato purée and cook for 2 mins.

Add the mushrooms and saute for 3 mins.

Add the chickpeas and tomatoes, simmer for 20 mins.

Add the spinach and stir through until wilted.

Serve with rice or naan bread.

[This was a hit with the house carnivore as well as the house vegan!]

Weight change this week: 2.5lbs down (total loss 2.5 lbs)

Exercise this week: daily dog-walk; Wednesday, ‘chipper’ circuit and step circuit; Friday, weights/CV circuit; Monday, ‘chipper’ and step circuits;

Chipper circuit: 5-min rowing machine, 40 kettlebell swings, 30 dumbbell snatches, 20 crunches, 10 thrusters, 5 burpees, 10 thrusters, 20 crunches, 30 dumbbell snatches, 40 kettlebell swings, 5-min cross-trainer ‘pyramid’ (that’s starting at level 1, increase a level every 10-15 seconds to the highest level, then back down again)

Step circuit: (all 30 seconds, no rest until the end of circuit, repeat circuit three times)  walking step ups; fast step ups; jog in front of step; 4 star jumps and a burpee; knee driver (step between); repeater knee-driver (15 seconds each leg); step over; straddle jump

Weights/CV circuit: (45 secs per exercise, no rest until end of set) – circuit 1 skipping (jump rope), upright row, step-ups, overhead press, burpees, bent over row, star jumps, deadlift, up-and-overs, chest press, kettlebell swing (full);  circuit 2 kettlebell swing (alternate arm), lunge with front raise, kettlebell swing (half), lunge with lat raise, step-up knee drivers, wide kettlebell squat, knee driver repeaters (swap legs halfway), straight leg deadlift, Russian twist with star jump (ball in front when legs together, at side when ‘star’), hammer curl.

What worked well/tip of the week: spaghetti bolognese – grate the cheese on the fine side of the grater and it looks more (!); and buying individual (30g) portions of cheese so I can enjoy cheese and crackers without overdoingthings

Bits where I had to think: dinner out on Thursday before the theatre (I was sensible and chose steak and salad with no dressing); afternoon tea on Saturday (I planned for this in advance and used my ‘weekly’ points allowance for it, plus had low-point breakfast and dinner to make sure I stayed on track)

What needs to change next week: need to increase my steps on non-gym days

Mindset: pleased with the results so am keeping going

Favourite/new recipe this week: Moroccan-style veggie shepherd’s pie (based on a WW recipe) – serves 4

Ingredients:

• 1 kg prepared butternut squash
• 1 onion, finely chopped
• 2 large carrots, peeled and finely diced
• 2 celery sticks, finely chopped
• 1 red bell pepper, deseeded and chopped
• 250g chestnut mushrooms, sliced
• 2 garlic cloves, chopped
• 1 tsp ground cumin
• 1 tsp ground cinnamon
• a pinch of chilli flakes
• small glug of pomegranate molasses
• 400g tin of chopped tomatoes in juice
• 400g tin of green lentils in water
• 250ml veg stock
• oil spray, to mist

Method:

Place the squash on a tray, mist with oil and roast at 180 degrees C (fan oven) for 30 mins; cool slightly and mash until smooth.

Meanwhile mist a large saucepan with oil spray, add the spices and garlic and onion and toast for 30 seconds then add all the other ingredients except the lentils and simmer for 20 mins; add the lentils and simmer for another 10 mins.

Put the lentil mixture into a casserole dish, spoon over the mash, and bake at 180 degrees C for 25 mins.

[I liked the base but didn’t enjoy the squash topping as much, so I’d be tempted to swap the squash for mashed cauliflower and then (as this is zero points) add a little Parmesan cheese for flavour]