January 31...Accountability...what's your number?

What is accountability?  An obligation or willingness to accept responsibility for one's actions.  The other part of your goal for this week was to choose a realistic number for your weight-loss over the next 7 weeks.  I also asked you to then post that number somewhere in your house.  Somewhere that you will see it everyday...somewhere in your face!  Why you ask...to keep you accountable!  If you see that number everyday, it's a reminder of your goal and how important it is to you.  Below, is Christina's number, nice and big!

 

Rebecca, got creative with her effort and made her number stand out!

At the end of the day you have to be accountable with your actions, did you get your workout in, did you pack healthy meals for work, etc...your result at the end of this 9 weeks will be a direct link to the effort you put forward.  If you start using excuses to derail your efforts then your not being accountable and your "passing the buck".  

I don't buy it, so don't come to me if that number on the scale is not dropping.  You know exactly why it's not moving.  We have 7 weeks left, put your tunnel vision glasses on and get focused people!  Organize yourself and your scheduled ahead of time so nothing can get in the way of your success.

You can have results or excuses, BUT not both.

January 29th...Class assignment...meal "re-do!"

Alright were over 2 weeks into the contest and your goal for this week was to do a "meal re-do" meaning, take one of your not so healthy recipes and clean it up!  I also wanted some "proof in the pudding" so I asked you to take a picture of your re-do and give me the nutritional values per serving.  Below is Christina's veggie stuffed peppers!  Her re-do was to swap out the traditional white rice and use Quinoa instead, as well as using a low-fat cheese.  And each of these giant stuffed peppers is only 163 calories!

Ingredients	Calories	Carbs	Fat	Protein	Fiber	Sugar
Vegetable - Red Bell Pepper, 1 pepper	30	8	0	1	2	0
Peppers, Raw - Orange/Yellow/Red Bell Pepper , 92 g (3.25oz)	29	0	0	0	2	0
Peppers, Raw - Orange/Yellow/Red Bell Pepper , 92 g (3.25oz)	29	0	0	0	2	0
Bell Peppers - Fresh, Red, Orange, Green, 1 pepper	30	8	0	2	6	8
Generic - Quinoa Cooked (Cooked), 1 cup	222	39	4	9	5	0
Generic - Zucchini, Grated, 1 cup (grated)	18	4	0	1	1	2
Tomato - Veggie , 1 Whole Medium	22	4	0	1	1	3
Mushrooms - Brown, Italian, or Crimini, raw, 4 piece	12	2	0	1	0	1
Western Family - Lite Feta Cheese, 0.5 cup	140	0	9	14	0	0
Mrs. Dash - Original Blend Seasoning Blend, 1/4 tsp	0	0	0	0	0	0
Oil - Olive, 1 tablespoon	119	0	14	0	0	0
Add Ingredient

Total:	651	65	27	29	19	14
Per Serving:	163	16	7	7	5	4

Here's is Alison's re-do, instead of potato chips on toast with peanut-butter, she substituted homemade Kale chips!...must be a English/Wales thing!

Then we have Amanda's chicken wrap re-do with Greek yogurt, "ranch" chicken salad lettuce wrap!

And for Melissa's lasagna re-do, she made a Zucchini layered vegetable lasagna.  This whole dish came in under 665 calories!  So you CAN have your cheese and eat it too!

This was awesome effort, really well done everyone!  My point was to teach you that with a little effort you can clean your favorite meals up and still really enjoy them and not feel deprived.  I hope you continue to get a little creative and see what you can come up with.  You may have hits and misses but the point is, you're on your way to creating new habits and a healthier you!