Cayla - Week 3

Cayla - Week3

 Slow and Steady Wins the Race!

Weight Loss This Week: .4lbs

Inches Lost (Since 1/7/13): 10 Inches

Total Weight Loss So Far (Since 1/7/13): 14.4 lbs

Eating Plan: I am currently following the Paleo plan and discovering new healthy food every day!

Exercise Plan:  A minimum of 5 times a week at 5am Monday - Friday. One of these days is with a personal trainer.

New Weight Loss or Diet Knowledge to Share: 

Goals This Week: Work out 6 days a week and lose 2 pounds. I have met my workout goal by completing 6 workouts this week. I finally lost .4 pounds and I am very happy about this.

Little Victories: The scale finally moved in the right direction!

Overall Goals: My immediate goal is 50 pounds....I have 35.6 more to go. Total Goal 125 pounds...110.6 to go.

Recipe's to Share: 

Ingredients:

• 2 lbs chicken breast tenderloins
• 3 eggs
• 1 cup almond meal
• 2 tbs chili powder
• 1 tbs Italian seasoning
• 1 tbs garlic powder
• 1 tsp cayenne
• Salt and pepper to taste

Directions:

Preheat oven to 400. Line a 13×9″ baking pan with foil and grease it.
Mix all dry ingredients on a plate. Beat eggs in a shallow dish. Dip chicken in egg and then dredge in dry ingredients. Place coated meat into baking dish and bake for 12 minutes each side. (I found that mine got done in 12 minutes total and did not need to be flipped. I didn't want to overcook it)

Thoughts for This Week:
This week was rough. I battled emotional eating, stress and anxiety paired with a crazy work schedule and feeling under the weather. Emotional eating is something that I have battled for a very long time. I try to keep it pretty under control and then it sneaks up on me when I least expect it. 
I did some quick internet searches on emotional eating and found the following questions to ask yourself to identify if you are an emotional eater. I urge you to take a moment and read through the questions to see if you identify with emotional eating. My hope is that if you are an emotional eater you can identify it and make steps towards overcoming it.

Are you an emotional eater?

• Do you eat more when you’re feeling stressed?
• Do you eat when you’re not hungry or when you’re full?
• Do you eat to feel better (to calm and soothe yourself when you’re sad, mad, bored, anxious, etc.)?
• Do you reward yourself with food?
• Do you regularly eat until you’ve stuffed yourself?
• Does food make you feel safe? Do you feel like food is a friend?
• Do you feel powerless or out of control around food?

There is some very good information on this site about emotional eating http://www.helpguide.org/life/emotional_eating_stress_cravings.htm 

In addition to my emotional eating, I'm also concerned about my diet getting derailed over the next couple of weeks due to multiple work related events including a 4 day conference in which all of my food is planned out for me. My goal is to try to work out every day regardless as well as possibly work out longer. My workouts have been good and consistent. I completed 6 days last week but will only get to complete 5 this week. In addition to my daily work outs, I am trying to be more active in my down time and not just sit around on the couch. 

Thank you for taking time to read my blog. Please feel free to comment or ask questions. I wish you all the best for the upcoming week!