The Chunky Dunker’s Club, Week 4

Good evening!

Welcome to week 4, of the Chunky Dunker’s Club!!! Can you believe it has been FOUR weeks already??

Every week I post a new Chunky Dunker’s article ever Wednesday evening, and you have the opportunity to comment, and cheer each other as you each go through your journey to get fit and healthy!!! We will discuss hints, tips, and ideas on losing weight, staying motivated, and achieving your fitness goals, whether that is to lose 5 pounds, to do 10 sit-ups, or just incorporate some healthy habits into your daily life!!

Tonight’s topic: Keizen or Constant and Never Ending Improvement!!

At work today, I had an 8 hour class on the Japanese concept of Kaizen (pronouned Ky-zen), which literally means “Good Change”. The basic concept of Kaizen is the idea of making minute changes to your processes to create a different outcome than where you may already be heading. Otherwise, constant and never ending improvement through baby steps!! I LOVE THAT!! I thought that this would be PERFECT to apply to our goal of getting fit and healthy.

I had studied Kaizen as it relates to fitness in the past, and one of the things I had read was, if you are having troubles exercising, do one thing – one small thing, just to get the ball of momentum rolling. This doesn’t have to be a big action, I would actually encourage you to do one VERY TINY action. For me, it is simply the act of putting my tennis shoes on, as if I am going to go for a walk. That’s it! Not the walk, just putting on the shoes for the walk. If today was successful, for tomorrow, I might make it my Kaizen goal to put on my tennis shoes, and then add a 5 minute walk. Nothing too big, or scary!!! I can commit to TINY ACTION!! If today doesn’t work, try something else, but just keep trying ANYTHING!

For some of you I know that you might be thinking that exercise is not an option, so maybe your TINY ACTION might be to raise your arms above your head 1 time! Can you do it twice tomorrow? How about 3 times? If you find that it 3 times is too much, then go back to 1 time, until eventually you ARE able to do it 3 times, 5 times, 10 times, etc!!

You can apply Kaizen to your eating habits too! Maybe today you decide you will have diet soda instead of regular, or maybe you will get really brave and have none! Maybe you can eat one more serving of vegetables than you did yesterday, or maybe substitute one unhealthy ingredient out for one healthy one instead. Do you see what I mean!?!?! We can all DO THAT!! 😉

The idea behind this is that if you do enough TINY HEALTHY ACTIONS every day/week/month you will EASILY be on your way to your most AUTHENTICALLY healthy and fit self!! I fully believe that! I don’t always act on it, but that is what we are all here for – to SUPPORT ONE ANOTHER!!!

This week, my commitment to you, is that I am going to carry a small notebook with me every where I go, and ANY TIME I DO ANYTHING that is good for me, or promotes a healthy and fit lifestyle, I will write it down and share it with you every evening! How does that sound?? I would encourage you all to share any TINY ACTIONS or KAIZEN TASKS that you may be taking any and every day! They will quickly add up, and you will have LOADS of proof that YOU CAN GET FIT AND HEALTHY!!!

I dare you to literally take that FIRST TINY STEP! I would love to hear in the comment section what that TINY step might be!! GO CHUNKY DUNKERS!!!

Before I go, I was hoping to share a health-ified recipe with you this evening. I “borrowed” this off of one of my FAVORITE sites, Eating Well. They have all sorts of GREAT recipe ideas, and I would HIGHLY recommend going out there and checking out their site!!

This recipe is from their article, 10 Spring Diners in 30 Minutes or Less – you know how much Mamma likes getting in and out of the kitchen as quickly as possible!!! 😉

Grilled Pork Tenderloin with Aquavit Seasonings

The seasonings traditionally used to make aquavit—a Northern European distilled spirit—vary with every recipe, but they usually include pork-friendly seasonings like caraway, cumin and fennel-so why not combine the two? This easy, pretty dish is great hot off the grill or made ahead and chilled.

8 servings

Active Time: 30 minutes

Total Time: 55 minutes (including 30 minutes marinating time)

Ingredients

  • 2 teaspoons caraway seeds
  • 2 teaspoons coriander seeds
  • 2 teaspoons fennel seeds
  • 1 teaspoon cumin seeds
  • 1/2 bay leaf
  • 1/2 teaspoon salt
  • 1/2 teaspoon freshly ground pepper
  • 2 tablespoons chopped fresh dill
  • 2 1-pound pork tenderloins, trimmed

Preparation

  1. Combine caraway, coriander, fennel, cumin and bay leaf in a spice grinder or clean coffee grinder; process to a fine powder. Add salt and pepper.
  2. Place 2 tablespoons of the spice rub in a small bowl. Combine the remaining rub with dill in another small bowl.
  3. Place 1 tenderloin on a piece of plastic wrap. To butterfly it, hold your knife parallel to the cutting board and slice through the meat to within a half inch of the opposite side. Open like a book. Cover with more plastic wrap and gently pound with a mallet or heavy skillet to 1/2-inch thickness. Repeat with the second tenderloin.
  4. Spread half of the dill-spice mixture down the center of each flattened tenderloin. Roll the pork, jelly-roll style, to create 2 long cylinders; tie kitchen string around each in several spots to keep them rolled. Rub all over with the reserved (no-dill) spice rub. Cover with plastic wrap and refrigerate for at least 30 minutes or up to 6 hours.
  5. Preheat grill to medium-high or preheat the broiler.
  6. Oil the grill rack (see Tip) (if broiling, line a broiler pan with foil and oil the foil). Grill or broil the tenderloins, turning several times, until just cooked through and an instant-read thermometer inserted into the center registers 145°F, 14 to 18 minutes.
  7. Transfer the tenderloins to a clean cutting board, tent with foil and let rest for 5 minutes before carving into 1/2-inch slices.

Tips & Notes

  • Make Ahead Tip: Prepare the spice rub (Step 1) up to 5 days ahead; store in an airtight container. Cover and refrigerate rolled tender loins for up to 6 hours. If serving cold, grill or broil the pork, cover and refrigerate for up to 2 days. | Equipment: Kitchen string
  • Tip: To oil the grill rack, oil a folded paper towel, hold it with tongs and rub it over the rack. (Do not use cooking spray on a hot grill.) When grilling delicate foods like tofu and fish, it is helpful to spray the food with cooking spray.

Nutrition

Per serving: 130 calories; 3 g fat ( 1 g sat , 1 g mono ); 74 mg cholesterol; 1 g carbohydrates; 0 g added sugars; 24 g protein; 1 g fiber; 207 mg sodium; 475 mg potassium.

Exchanges: 3 1/2 lean meat

WOW! I am sorry for the SUPER long posting tonight! YOU KNOW ME!!! Anyway, I look forward to hearing how all of you are doing this week with your health and fitness goals, your thoughts on Kaizen, and if you might try any TINY action tomorrow! and if anyone has just stumbled onto this blog, please feel to join in on the commenting, this is not a closed group!! – THE MORE THE MERRIER!!

Have a FABULOUS evening!! 😉

Recipe Pic, Week 4

0 thoughts on “The Chunky Dunker’s Club, Week 4”

  1. christinaville Post author

    I think this week might be my BEST week ever, I have started tracking my food again, I am moving more, I have more energy, and I just feel really good!! I am too darn chicken to step on my scale, so I decided I wasn’t going to! Maybe next week!!!

    I am soooo excited to hear how you all are doing!! 😉

  2. goddessalexa

    You are so funny sis!
    Well as you read in my blog a couple of days ago. I started reading Full HEart Satisfied Belly and let me tell you something…… EYE OPENER!!!! I am NOT kidding. Wait til you get that book sis. I have to get my own copy so that I can highlight all the sections that stood out (and there are a lot!) and make notes in it.
    So that is my major contribution to my health this week. I cannot stop reading this book.
    I am also looking at getting this little fitness equipment that has peddles on it where you are able to sit on your couch or dining room chair to peddle and it has different speeds and such. ANd you can also put it on the counter and use it for your hands/arms. So I am gonna get that this week.

    I have been doing really good with my food, but today is the first time I actually started writing down what I am eating. So I am going to continue this.

    I really like the ideas of tiny steps. I am all for that. I am very proud of you for getting back on track too Christina.

    1. christinaville Post author

      Those are all really great ideas! I really like the idea of the little peddle thing, didn’t Ruby use one of those?? They are low impact, which is AWESOME on our knees!!!

      I can’t wait to get my hands on my copy of that book. I bought it used on amazon for something like $4. It should be here sometime next week!! I will let you know what I think as soon as I start reading it!!! 😉

      I read your blog this evening, and saw that you are struggling a bit today – are you feeling better?

      1. goddessalexa

        I am just sharing what I have been feeling and what fears are creeping in. I am fine right now. Not thinking about it right now.
        I will go to Amazon and buy my copy too. Camille got her copy for $10.50 at the Bookman’s used book store here. So I know I can do better than that 🙂

  5. christinaville Post author

    IDK!! Maybe they have a 3 week attention span!!! I will call Jennifer to get them online – although I do know that Jason is still working!! 😉
    ~C

  6. christinaville Post author

    Alex,
    Jennifer is on, she is just busy reading my LOOOOONG posting!!! 😉 and apparently Trina’s internet connection isn’t working???
    ~C

  8. Jennifer

    This week was the same as usual. I just cant get myself motivated enough to do more than just moving around at work a lot. I have lost a lot of shape in my body, but no weight. I see the doc in the morning to give her an update. Then I will have to see what to do next. I am still doing fine on no sweats, soda, chips, and fastfood. I just need to get up and move.

    1. christinaville Post author

      Well that is still really impressive sis! just the idea of giving up sweets, is really hard for me! The cravings are rough!!!

      Please let me know how your doctors’ appointment goes – I will be praying for you!!! 😉
      Love,
      ~C 😉

      1. Jennifer

        It is very hard for the sweats. The headache stopped after the first month, but the cravings are still there. I can handle the candy in my hand or sweats near me because I know I will hate myself if I eat it. The “wanting them” is still there.

      1. Jennifer

        Thanks Alex! I hope all goes well for you at your new job and hopefully you and I can get on the right track to workout. I would love to give my fat to someone else so they can carry it around for awhile.

      3. goddessalexa

        YOU ARE SO FUNNY Jen! I say the same thing about my weight. I see many people that are way too skinny that could use 20 or 30 lbs of mine! Wouldn’t that be cool?!
        Jennifer…you totally need to read that book I have been talking about. It will help you understand about the sugar and withdrawals and the why’s. It is very clear to understand too.

  9. Jennifer

    I hope when I go to California next week I hope everything will go well when I am in the Jelly Belly Factory. I hate Jelly Belly’s, but the sweats will be there. Then on to San Fransisco to probably go to another chocolate factory.

    1. Jennifer

      Not too excited about the travel, but Austin’s mom and sister are in Fairfield and he hasnt seen them for awhile. So I thought it was my turn to come to them.

  11. Jennifer

    I wish you could go. I was hoping to get more weight off before I see them again. I hate being the shortest and the fattest one of his family. I really wanted to fit in more with his family.

    1. christinaville Post author

      Don’t worry about that, Sis!! Just take good care of yourself, and don’t worry about what they say! Every family has issues, ours just happens to be visible!! 😉
      I love you, Honey! Keep me posted on your trip, ok?? I will worry! You know me, sorry!! 😉
      ~Chrissy

      Oh, and don’t forget to let Trina post, if she wants!!! 😉

  13. christinaville Post author

    Well, I will let you guys keep talking – I know Jason will be on soon, but I have to dash!! My dinner is not agreeing with me, and I think I am going to be paying for eating a cream-based soup – you know, milk – lactose – UGH!!!

    I love all of you, keep up the GREAT work!!! Constant and never ending improvement and we will get there!!
    GO CHUNKY DUNKERS!!!
    😉
    Love, love, love,
    ~C

  14. Jason

    OK I made it, phew. Guys I have been a workin fool this week and not even been ON my Laptop Since I got sick. I believe that was Friday. Anyhoozers! I feel great being able to do all this work for my sister and her Family, and the extra physical workout I get from it is making me feel good. Tired, definitely tired, but good. I like this Kiazen idea. I can add a little to everyday to help get into shape. More then likely I will choose more physical activity over eating better, but I will try that too. Hope your all doing well, and love ya-all.
    J

    1. christinaville Post author

      I am so proud of you, Baby! and Megan just texted me that she almost has a whole living room! How sweet!!! 🙂

      I do miss you, but I am soooo glad that you are doing so well!! I can’t wait to climb into bed tonight!! Or is it collapse into bed??? For the rest of you, is that TMI???

      I love you!!! 😉
      ~C

  15. Trina

    My week went really well, I had only a couple sodas and I did over an hour of Sweatin’ to the Oldies. I was really happy with how well I did with it. I have never been able to do one entire video without stopping, and I was able to do that. I am hoping that I can do one video a week until it becomes easy to go through an entire video.

    1. christinaville Post author

      Good for you!! I know that you and Trina have always LOVED sweatin to the oldies – they were mom’s favorite! You two would be soooo cute doing all of the dance moves right along side mom!!! I wish I could put those two little girls in my pocket and take them out when I need entertained!!!

      But keep at it, sis! You will get there! I am not sure I can do ANY video all the way through yet, but I am working on it!!! 😉 I miss Tae-Bo! That was always fun!! 😉
      Love, love, love,
      ~C

  16. Jason

    lol Sweaten to the oldies sound fun. I think, now that I have my Ipod back from 3d, I will try walking away from the house to one song, then walking back to another.