Recipe-Healthy style quesadillas

Healthy Style Quesadillas

4 fat-free flour tortillas

4 teaspoons prepared honey mustard

1 cup fat-free cheese, shredded

4 slices 98% fat-free ham

Spread each tortilla with 1 teaspoon mustard. Sprinkle with cheese and top with 1 ham slice. Fold tortilla in half. In large nonstick skillet, over medium-high heat, place 1 or 2 filled tortillas. Cook until cheese melts, about 1 minute per side. Serve with salsa, if desired.

Makes 4 servings.

Per Serving:

Calories: 199.0

Total Fat: 1.42g

Saturated Fat: 0.46g

Sodium: 627.4mg

Protein: 26.49g

Carbohydrates: 18.42g

Cholesterol: 13.32mg

Fiber: 0g

Slimming down…getting back on track

so as you all heard me say i am trying to get back on track with my healthy eating and weight loss plan. i started properly today. i did not find it as hard as i thought i would! here is what i ate

breakfast: a bowl of wheetabix and a cup of tea
lunch: a bowl of vegetable soup and a toasted ham and cheese sandwich
dinner:boiled potatos, roast chicken breast, and for veggies, broccoli, cauliflower, carrots and peas
dessert: fresh fruit salad with natural yogurt on top
a cup of tea

i’ve been drinking plenty of water today also.

i’m finally back on track!

one of the other residents who lives here goes to slimming world, its kinda like weight watchers but better. at least i think its better.

they use sins instead of a points system, your allowed 15 sins per day. some of their foods are called speed foods, and you can eat as much of those foods as you like, mostly these foods are veg and fruit.

then there are free foods, and you can also eat as much of these as you like, so there are pasta, potatos, eggs, meat, rice, etc. all of these can be eaten a lot.

for bread there is a certain kind they use and your allowed 2 slices per day, then you have to sin things like tomato ketchup, gravy, nuts, chocolate, and other junk food, etc.

if you have a chinese take away your supposed to pick the healthiest option on the menu, so for example chicken in black bean sauce is worth 7 and a half sins. things like that.

i’m seriously thinking of joining there online site, because i could get recipes and i could also keep track of my weight that way.

has anyone else followed the slimming world diet? and if you have did you lose a lot of weight, would you recommend it?

Weight loss. I’m Starting over

so i’ll be starting over with my weight loss. now that i am in the ils course, we go to the gym every week, right now its once a week, but i am hoping to add to that once i learn the route to a nearby gym with nitro. i am also going to exercise every evening in the park near our centre for 15 to 20 minutes, i just need to learn the route first around the park with nitro.
this morning at the gym i set up an exercise plan. i went on the treadmill and the bike. i’m also going to do some weights.
i got the gym instructor to weigh me and do my height. i weigh 102.9 kg, not sure what that is in pounds and stone yet, will have to work it out later today.
up until xmas i am going to opt to try to do 6000 steps a day, i know the recommended amount is 10 thousand, but I am starting off slowly and building myelf up to that.
I plan on going every week to the gym up until xmas, and hopefully build muscle and tone up, and also lose a little bit of weight. I am a category 3 on the obese scale in ireland, that is not good in my book.
Also at weekend i plan on going on the treadmill at home, and exercising as much as I can. I am determined to do this. I am determined to lose weight. I’m really disappointed that I weigh 102 KG. I dont want to weigh that much.
So yeah. I’m happy that I’m now starting to work on the issues surrounding my weight.

Food diary and stats for today!

Here are my health stats for Monday.

Food diary

Breakfast
Yogurt, and a coffee

Lunch
Sandwich with chicken, cheese, chilli sauce
cup of tea

Dinner
Lasagna
Cup of tea afterwords

Snacks-Peanuts, an icecream

Water-1 litre

Exercise-15 mins on treadmill
distance 0.75 KM
speed 4

Weigh in!

today I had a weigh in. it was unplanned. my nutritionist was at work, but I wasnt supposed to have an apt with her. i was seeing my cpn and texted her to ask if she was free, i really wanted to have a weigh in to see if i had lost anything.

she texted back saying she was free for a couple minutes and said she’d come get me in about 20 minutes. that suited me as it gave me time to finish up with my cpn.

when we got to her office we chatted for a while first. i told her i was using my fitness pal. she seemed to think that would be a good thing and told me if it was helping me to keep going with using it.

we talked about goals for the week. i told her i hadnt exercised much this past week, not at all hardly. and i havent been drinking water either. she told me to try to start to do these things this week and to also use lecothin granuals.

then the dreaded moment arrived. she got out the scales. i stood on it.

101 kg, 223 pounds. oh no. same weight, again. no weight loss this week. this is the third week, how frustrating.

i was really disappointed with myself. She told me not to worry. that it could be due to constipation, or lack of exercise, or no water intake, etc. try harder for next week was all she said.

and i’d been sooo good this week!

I’d had no chocolate, no crisps, no biscuits, no sweet things at all. I’d eaten plenty of fruit and veg, I’d had 3 healthy meals a day and hardly any snacks. And still I wasnt down.

I guess allI can do is try again next week.

Have you ever been stuck at a certain weight for more than a week? What did you do about it?

15 minutes

thats how much exercise i managed today. not a lot in the grand scheme of things, but i am still proud of myself. i was feeling like i didnt want to exercise at all, but i pushed myself and i went on the treadmill. i put on my apple watch, set my workout ap to an indoor run and i did an intense 15 minute jog on the treadmill. my speed was about 5 and my distance was 1.4 KM not sure what that is in miles. when i finished i felt really good! hot, sweaty but so so good. i’m going to do the same thing again tomorrow morning. sometimes its hard to get motivated but once i did it was a great success.

Food diary, wendesday

I did good again today! I am very proud of myself!

breakfast
2 slices of toast
Mug of tea

Lunch
A turkey sandwich
Mug of tea

Dinner
Potatos, peas, a lamb burger

Snack
A fruit salad

Extras
Coffee, water, peach, kiwi

exercise
15 mins on the treadmill, distance 1 mile, speed 4