~ chicken, avocado, caprese salad ~

I was on the Mediterranean diet a few weeks ago and lost about 4 pounds in only a week.  My entire life I've been blessed never to worry about weight.  Frankly, I was always too skinny, but at the XXX age over 62 that middle spread started to appear and grow yearly.  Now, even with playing tennis 3-4 days a week, I can't keep the waistline controlled.  

The trick for me is too just cut out the sugar.  I'm a hopeless sweet junky and a white wine enthusiast.   But which is worse - fat or sugar.  Can’t shake your fear of eating fat? It’s true that fat has more calories per gram than either carbs or protein. So why doesn’t eating less fat — and therefore fewer calories — help you lose weight?

It may be because we often replace the missing fat in our diets with sugar. When blood sugar rises, insulin spikes and drives all our body’s fuel into fat cells, especially around the belly. This triggers more hunger, cravings and overeating.

My thoughts - I need to just eliminate 1 entire days amount of calories during the week.  And walk, work in the garden and play tennis.  I hate the gym - it's never been my thing. 

So the first week on my diet - stopped drinking white wine 5 days during the week.  Left it available for Friday and Saturday night.  Two glasses should be about 300 calories x 5 = 1500 calories saved!

Next - I drink Maxwell House International coffee every morning.  This has been my ritual for years. I have terrible acid reflux because of a hiatal hernia and I'm not suppose to eat chocolate, drink coffee or wine.  Well, kill me now.... 

 I find this coffee satisfies my caffeine fix in the morning and doesn't upset my stomach.  But I'm sure there is tons of sugar in it. 

1 tsp = 35 calories.  I was using 3 tsp or 105 calories for my cup of coffee.  With the diet I started using only 2 tsp in a cup and found it OK.  My savings for the week is 35 x 7 = 245 calories. 

 Just with the coffee and the wine - I'm saving 1745 calories that week. 

TONIGHTS DINNER

CHICKEN AVOCADO CAPRESE SALAD

FROM cafedelites.com

Balsamic Chicken Avocado Caprese Salad is a quick and easy meal in a salad! Seared chicken, fresh mozzarella and tomato halves, creamy avocado slices and shredded basil leaves are drizzled with an incredible balsamic dressing that doubles as a marinade for the ultimate salad!

Serves: 4

Ingredients

Marinade/Dressing:

¼ cup (60 mL) balsamic vinegar

2 tablespoons (30 mL) olive oil

2 teaspoons brown sugar

1 teaspoon minced garlic

1 teaspoon dried basil

1 teaspoon salt

Salad:

4 chicken thigh fillets, skin removed (no bone)*

*Boneless, skinless chicken breasts can be used instead of thighs

5 cups Romaine (or cos) lettuce leaves, washed and dried

1 avocado, sliced

1 cup cherry or grape tomatoes, sliced

½ cup mini mozzarella / bocconcini cheese balls

¼ cup basil leaves, thinly sliced

Salt and pepper, to season

Instructions

Whisk marinade ingredients together to combine. Place chicken into a shallow dish; pour 4 tablespoons of the dressing / marinade onto the chicken and stir around to evenly coat chicken. Reserve the untouched marinade to use as a dressing.

Heat about one teaspoon of oil in a large grill pan or skillet over medium-high heat and grill or sear chicken fillets on each side until golden, crispy and cooked through. Once chicken is cooked, set aside and allow to rest.

Slice chicken into strips and prepare salad with lettuce, avocado slices, tomatoes, mozzarella cheese and chicken. Top with basil strips; drizzle with the remaining dressing; season with salt and pepper; serve.

When I get the chance - I'll write something about the Mediterranean diet.