So, a third week is down. I wasn’t as good over the weekend as I should have been. I have got to figure out the weekends and what triggers me to eat too much or drink too much — oh wait…it’s the weekend. Sigh.
Well, the good news is that I lost 2.0 pounds this week! Wahoo!! It was nice to see the scale move and also a surprise (ahem, the aforementioned weekend). Some other good news is that I tracked everything this week. Granted, my weekend tracking took place on Monday, but I did do it (that’s when I realized I went NEGATIVE on my weekly points. Ugh)
The stats: Last week i was 183.8, I lost two and this week I was 181.8.
Overall, I started at 188.0 and have lost 5.2 pounds.
I got my Crossfit workout in all four days that I usually go and got some extra walks in now that the weather has turned. I got 2 miles in at lunch on Monday and Tuesday this week and then I got 1.25 walking miles in this evening with the dog and Helen.
The topic this week was to talk about protein and how important it is in our diets…especially when making healthy changes to lose weight. When Weight Watchers redesigned the point system and went from Points Plus to Smart Points, they took into account that higher protein and lower sugar and lower saturated fat is good for our bodies. So, things like Chicken, Steak, Fish — all went down in points, or rather, you could have a much larger portion for a lower amount of points. And things like pasta, breads and treats (even the “Smart Ones” made by weight watchers that had more sugar in them) went up in point values. This encourages us to eat higher protein and lower sugar and lower saturated fat type foods.
Fun fact: They (nutritionists? doctors? scientists? not sure who they refers to because I didn’t write it down during the meeting) Anyway, THEY say that you need 8 grams of protein for every 20 pounds of bodyweight EVERY DAY. That means I should have 72 grams of protein every day. I guarantee you I am not getting that much, so I need to step up my game.Here’s a typical day protein wise for me, currently:
My “parfait” made from 1/3 cup FAGE 0% plain/strained greek yogurt, 1/3 cup Kasha Go Lean! Crunch and a bunch of strawberries (I usually track as a cup, but sometimes it seems more than that). That gives me 7.7 grams of protein in the yogurt, 4 grams of protein from the cereal and 1 gram of protein for the strawberries for 12.4 grams of protein for breakfast. It’s not terrible, but it’s not kick-ass either. BTW, that breakfast is 4 smart points — that is why I love it, low points, but filling and tasty.
Lately I have been eating these high protein meal bars at lunch time. The brand is Think Thin and every one I have tried scans in as 6 smart points. These Think Thin bars all have 20 grams of protein. So — that is a 20 gram lunch. I also have a banana with it and that gives me an additional 1.3 grams of protein.
Dinner on Monday included 10 oz of chicken breast which was 86.8 grams of protein — holy cow! Well, I highly recommend lots of chicken breast for that much protein! Yow-Zah! My dinner Tuesday night included a Smart Ones which had 11 g of protein and I used 4 tsp of Parmesan Cheese for 4 more grams of protein. Last week (and the week before) I had a 6 oz Turkey burger made from HoneySuckle Ground Turkey Breast and that was 40.5 grams of protein. 6 oz of boiled shrimp at our Parish Fish fry was 38.7 grams of protein.
It seems to me I should definitely go with a large portion of chicken breast for dinner any day I lacked a little bit in the protein department during the day! Some of my favorite high protein foods are Shrimp, Turkey, Chicken and Steak. So…lesson for this week, if you’re following along — eat lots of protein!
My goal for this week is to keep tracking everything every day. Even if it means I have to go back and track a day in arrears. Additionally, I want to get SOME activity in every day. I’ve been slacking on the weekends…so even if it’s a 3 mile walk or run or something non-CrossFit, I want to do something every day. We’ll see how that goes.
Okay, that’s probably enough for this week. I promise, I do have some non-weight watcher related posts brewing, I just need the time to sit down and collect my thoughts properly!