Fitness journey check-in, recipe, and tips

Salad with no dressing 290 calories

Some of you have asked how my fitness and healthy living journey is going. I’m encouraged by the progress I’m making. (If you’re not interested, you can skip down to the recipe.)

  • I’m seeing my endurance increase. It’s no longer a challenge to walk at 3 miles an hour. Most days I’m walking at a speed of 3.5 mph with sprints up to 4.5 mph. The incline on my treadmill is usually between 6% to 10%.
  • I’ve lost 24 pounds. My goal is to lose a pound a week, for a total of 52 pounds this year. This is week 18 of my journey, so I’m ahead of my target.
  • I’m losing inches. My clothes are getting loose. Soon I’ll be able to go shopping for a different size 🙂
  • I’m eating healthier. Yesterday I made a salad for my lunch and shared the picture on Facebook. People were asking for the recipe, so here it is:

290 Calorie Salad

1 cup Romaine lettuce, cut or shredded

1 medium tomato, diced

1/2 large yellow bell pepper, sliced

1 hard-boiled egg, sliced

48g (3 slices) Maple Leaf Deli Express Ham, sliced

41 g (3 slices) Maple Leaf Deli Express Chicken, sliced

2 Tbsp (10 g) Kraft Grated Cheddar Cheese

I enjoyed my salad without any dressing because of all the flavours of the vegetables, egg, and meat.

Caloric and nutrition information provided by MyFitnessPal

The MyFitnessPal app (pictured above) has been extremely helpful in making me aware of serving sizes and helping me track my eating and exercising. There are some days I still have to choose to drink water or eat an apple to help myself feel full, but most of the time I feel very satisfied and have ample energy.

One surprise discovery I’ve made is that I need to allow myself a “cheat day” every week. I lost 10 pounds quite quickly and then for weeks nothing changed even though I was exercising consistently and eating well. One week I had a day where I was out for a special event and I knew I ate way more than I usually did. The next week when I checked my weight, I had lost several pounds. One post I read said that we should eat up to 1,000 extra calories on our cheat day, because it “resets” our body. If we always cut back on calories, our body tends to go into “starvation mode” and we don’t lose any weight. By having a cheat day once a week and then going right back to exercising and reducing the number of calories, our body is assured everything is okay and the pounds come off.

Do you have any recipes or tips to share? I look forward to hearing from you.