And We Begin, Weight Loss Battle of the Exes--Week 1 by Rajah E. Smart, Ed.D.

If there is one thing I can say about my ex-wife is her ability to make everything a competition with me, which makes her my nemesis. This week we have weighed in officially and know our starting points. If she thinks I'm losing this and wearing a belly shirt, she is sadly misguided or having a nightmare in the daytime. I am in the final lap of pneumonia that I had the previous weeks--no sweat. I can beat her even at 50%--at least that's what I better tell myself so I'm not on my knees in a belly shirt singing her praises. I have yet to tell her what happens WHEN she LOSES.

Each week, we will check in to compare notes.


The goal is to see who can lose the "most" weight from now until March 3, 2020. My current weight is a whopping 218.4 lbs. [Rajah] to her whopping 181.2 lbs. [Felicia]

The goal is to shift our eating habits to a realistic meal plan and begin a workout regimen that can support our daily schedules. One such plan will need to allow for breathing room. If you are interested in meal plans, there is one such below.


Examples of a meal plan include the 4-Week Fat Burning Meal Plan


The Get-Lean Grocery Shopping List


Make sure your spice cabinet is stocked and go to the grocery store to get the following items:


Plain Greek yogurt

Fresh/frozen berries

Other fresh fruit (bananas, grapefruit, apple, etc)

High-fiber high-protein breakfast cereal

High-fiber/high-protein frozen waffles

Natural peanut butter

Eggs

Low-fat/fat-free milk

High-fiber/high-protein whole-grain bread

High-fiber/high-protein whole-grain tortillas

Large chicken breast

Lean skirt steak

Lean deli meat (turkey, roast beef)

Ground lean turkey breast

Canned tuna/salmon

Fresh/frozen fish (salmon, tilapia, etc.)

Canned beans (black, lentil, pinto, etc)

Fresh/frozen vegetables

Butternut squash

Baked/sweet potato

Avocado

Low-fat cheese (sliced and shredded)


The 4-week fat-burning meal plan


Day 1


Breakfast: Triple berry medley smoothie

½ cup blueberries½ cup raspberries½ cup strawberries½ banana½ cup high-fiber cereal½ cup low-fat plain Greek yogurt1 cup 1% or skim milk1 scoop whey protein powder½ cup ice cubes

Blend until smooth.

Lunch: Tropical chicken salad

1 large cooked chicken breast, shredded¼ cup low-fat cottage cheese

1/3 cup pineapple, 1/3rd cup mango

2 Tbsp chopped water chestnuts

2 cups spinach1-ounce almonds

A few slices of avocado

Serve with high-fiber whole-wheat crackers.

Dinner: Shrimp stir-fry

½ lb cooked shrimp

½ bag mixed frozen stir-fry vegetables

2 Tbsp low sodium soy sauce and salt and pepper to taste

Toss all ingredients together in wok. Serve over ½ cup cooked brown rice.


Day 2

Breakfast: Spinach, onion, and feta cheese scramble on whole-wheat English muffin

2 eggs + 2 eggs whites

2 Tbsp low-fat feta cheese

¼ cup Vidalia onion, chopped

¼ cup fresh or frozen spinach

1 high-fiber whole-wheat

English muffin

Salt and Pepper to taste

Lunch: Tuna fish roll up with Minestrone soup

1 cup Minestrone soup

1 can of tuna (canned in water)

2 Tbsp low-fat mayo

1 tsp whole-grain mayonnaise

Sliced tomato and lettuce

1 whole-wheat high-fiber wrap

Dinner: Garlic chicken

1 large chicken breast

¼ cup whole wheat bread crumbs

1/8-cup skim milk

¼ garlic clove

1 tsp Tabasco and lemon juice

Combine all ingredients in a plastic bag. Toss chicken in bag and coat. Bake at 350 degrees for ~20 minutes. Serve with: ½ cup whole-wheat couscous and 1 cup zucchini/summer squash medley.


Day 3

Breakfast: Peanut butter & banana sandwich

2 slices whole-wheat bread (with at least 4g fiber per slice)

2 tbsp. peanut butter

1 sliced banana

1 tsp drizzle honey

Toast whole-wheat bread

Spread peanut butter and top with bananas, drizzle with honey and enjoy.

Lunch: Chicken pizza with roasted veggies

1 large chicken breast

½ cup tomato sauce

¼ cup shredded part-skim mozzarella cheese

1 cup chopped vegetables (broccoli, mushrooms, eggplant, zucchini)

1 tsp red pepper flakes

Salt and pepper

Non-stick cooking spray

Spray baking sheet with non-stick cooking spray. Place chicken breast and vegetables on a sheet, and season with salt and pepper. Spray vegetables with non-stick cooking spray, then spoon tomato sauce on top of chicken. Bake at 350 degrees for 20-25 min or until chicken is cooked through. When 5 minutes left, top chicken with cheese and let melt until finished cooking

Dinner: Crunchy baked tilapia

6 ounces tilapia topped with 3 tsp Kellogg’s high-fiber bran cereal, baked