Tag Archives: Chunky Dunkers

The Chunky Dunker’s Club, Week 7

Good evening!

Welcome to week 7, of the Chunky Dunker’s Club!! Where does all of the time seem to go??

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: Emotional Eating!

I am not sure about you, but I sure am guilty for eating, not because I am hungry, but because I am needing something emotionally. For example, I got home from a not so pleasant day at work not to long ago, and went right to the cupboards and ate two cookies. With nary a thought about, why I was eating those cookies. Was I hungry? What was I really needing? Were those cookies going to satisfy whatever those needs were?? Uhm…no, no, and no!!

What I am learning, as I go through this get fit journey with you, is that sometimes to have any kind of success, you first have to figure out why you do what it is that you are doing. It is all about pain and pleasure.

I believe there are two kinds of forces in this world that sway you to make a decision either one way or the other. Pain and Pleasure. What pain are you trying to avoid, and what pleasure are you trying to gain? Think about it, I ate the cookies because I was trying to avoid the pain of having to deal with my day, and to gain the pleasure of tasting some really yummy cookies.

How else do we use pain and pleasure in our get fit choices?

I am not going to get up to exercise because I want to avoid the pain of having to get out of bed early, and gain the pleasure of sleeping for an extra hour. I am convinced that this pain/pleasure principal applies to EVERY CHOICE WE MAKE!!!

HOMEWORK: Write down 5 choices you make every day, and what pain you are trying to avoid, and what pleasure you are trying to gain from each choice. Look at your answers, if you were to change you pain/pleasure that you associate with these choices would your physical life improve.

Underneath each choice, write what the reality of what you are doing here – this might be eye-opening for you.

For me, my homework would look something like:

Choice #1: I let Jason make my breakfast, snack, lunch and dinners, and whatever he makes I’ll eat
Pain I Am Avoiding: Having to take time out of my busy day to plan and do the work for this myself
Pleasure I am Gaining: It feels so good to have someone do all of this for me. I feel spoiled!! 😉
Reality: I don’t think it is wrong to have Jason help me in this way, but ultimately I have to be the one to be responsible for what I put into my mouth. I need to speak up and let him know what I want in my lunch box, so he doesn’t always have to guess, or over pack my lunch box.

Choice #2: I choose not to take time out of my work day and go exercise like most of my co-workers.
Pain I Am Avoiding: I am avoiding looking silly, sweating, or getting sore
Pleasure I am Gaining: I think that I can spend that hour a day doing more work at my desk
Reality: I think the reality is that the longer I sit at my desk, the slower my metabolism is going to get, the more weight I am going to gain and in 10 years, when I have all sorts of weight related sicknesses, I am going to look back and say, “why I didn’t I do something about my health when I could have?”.

Choice #3: Watching more than an hour of television every evening
Pain I Am Avoiding: Having to deal with chores that need to be done, or having to deal with negative emotions the might have emerged from my day
Pleasure I am Gaining: I get to zone out, and just stop thinking for myself
Reality: I spend more time watching other people “Live” than I actually do living myself. These people on television are not my friends, they don’t know who I am, they are not even real! Sheesh!

Choice #4: I choose not to get out of the house of the evening and go walking, or swimming with Jason
Pain I Am Avoiding: It feels like too much work
Pleasure I am Gaining: I make excuses for myself to not have to go out, “I have earned” being a lazy hermit somehow. So it is almost a sense of entitlement, plus I just LOVE being home.
Reality: I am really missing a great opportunity to not only increase my physical fitness, but to also spend some quality time with Jason. Realizing that makes me sad.

Choice #5: Not getting to bed early enough that I get at least 8 hours of sleep every night
Pain I Am Avoiding: I have this weird feeling that if I go to bed early then I will either “miss something”, or I will just have to wake up sooner to go back to work again
Pleasure I am Gaining: Uhmmm…getting to do one last chore, or cross off one last thing off of my to-do list
Reality: Who am I kidding?? This just makes me more tired, and irritable the next day, and it gets progressively worse until I get myself some sleep – that is not helping anyone!!!

What would your choices look like? Let me know in the comments above!

Have a FABULOUS evening!! 😉

Hi, Honey! I’m Home!

Good evening!

I have just gotten home from work, and man did I have a rough day!! Nothing in particular, but there is just a lot of work coming at us, and not quite enough of us to get it all done yet. I am so excited that Julie starts on Monday, even though part-time, I can’t wait!! She will be a breathe of fresh air for our team! Aaaah!

Anyway, there are so many changes going on at work right now, I have decided to pull out my copy of the book, “Who Moved My Cheese?”. Have any of you read that book before? This is a book that I pull out occasionally when I am feeling a little unsure of what the future holds!! I am not sure if my cheese is going to be moved, but let’s just say that I am getting my running shoes on and getting prepared. I know my cheese is out there, I just have to go find it!!!

It is Tuesday, which means it is my turn to cook tonight, and I have TOTALLY FORGOTTEN!! So, I gave my husband my leftover lunch, and I think I will have a bowl of cereal! Not the dinner of champions, but there you go!! Actually I may try and get it together enough to maybe make myself a healthy breakfast burrito! Ok, that sounds good!! I hope my meager lunch fixings will tide my Sweetie over until dinner is made! 😉

I have not been sleeping well, I am not sure why. I have been getting to bed earlier and earlier, but I seem to just toss and turn all night, and last night, I sat awake in bed for about an hour and a half, which kind of negates the reason for going to bed early in the first place, don’t you think??? 😉 So, I am going to take myself to bed a little bit early tonight, and then try and get some reading done before it is actually time to go to sleep. I will see if that gets me through the night. I am also thinking about possibly taking a melatonin. I hear that is a chemical that is a normally occurring drug your brain releases, maybe that will work. Has anyone used melatonin before? I have had success taking it before, but it has been so long that I have forgotten if I stay asleep all night, or if I have any problems getting out of bed in the morning! Anyone else have those problems??

Alright, so I do seem to be rambling a bit this evening, so I am going to get on the ball, and go make us some dinner – that is unless I can sweetly talk my honey into doing it for us tonight, which would be AWESOME!!! 😉 UPDATE: my sweetie has agreed to make dinner!!! YEAH!!! He gets to claim so buck-o brownie points tonight!!! Won’t he be pleased about that???

Have a FABULOUS evening!!! 😉

Note to Chunky Dunkers: Don’t forget that tomorrow night is Chunky Dunker’s Club Night!! I hope that all of you can be there! It is ALWAYS so much fun when we have a full house!! It is in’t too late to get some extra exercise in, or plan on eating a couple of healthy meals before we meet tomorrow!!! I can’t wait to see you there!!! YOU CAN DO IT!!! 😉

The Chunky Dunker’s Club, Week 6

Good evening!

Welcome to week 6, of the Chunky Dunker’s Club!!! Can you believe it has been Six 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: Staying with the Program When the Program Gets Tough

We are at six weeks in our get fit journey, and I don’t know about you, but there have been a few times that I want to throw in the towel. WHY? I don’t know, there are lots of reason at different times:

  • I’m tired
  • What’s the point?
  • This is taking so much time
  • The weight isn’t coming off fast enough
  • This is too hard
  • Blah! Blah! Blah!

Have you dealt with any of this yet?? Or is it just me? I thought tonight would be a good time to talk about this. To get this out in the open so that we can push through this sixth week so we can keep going on our journey to get fit. How can we make the lulls easier??

  • Get support, reach out and talk to someone who will genuinely cheer you on and help motivate you to keep going!
  • Do at least one thing that you didn’t think you could do before. Once you accomplish that task it will empower you to keep going!
  • Change it up! Is the reason you are wanting to quit because you are bored? Try a new activity, recipe, or something that you have been wanting to do but haven’t taken the time to do yet!
  • Look at the “old you” versus the “new you”. For example, the old me would have eaten that whole box of cookies in one sitting, changes to, the new me was able to eat just two cookies, and walked away.
  • Find something fun to do as exercise, so you trick yourself into burning more calories. For example, tomorrow night I am starting a belly dancing class, something fun, but something that will also get me moving!!
  • Remember why you wanted to get fit in the first place. Me wanting to be able to walk all over Paris without getting tired is great motivation for me to keep going!

What are your thoughts on sticking through to your journey of fitness? Have you had any inclinations of quitting, or giving up? What were some of your reason? Do you have any ideas to add to help the group keep on keeping on?

I can’t wait to hear your thoughts and how all of you are doing. If there is anyone new who has just stumbled onto this blog, feel free to join the discussion in the comments section. This is not a closed group – the more the merrier!

Have a FABULOUS evening!! 😉

Wednesday Reminder!

Good morning!

Here is your friendly reminder that it is Wednesday!! Trust me, this is the week that I really need a reminder of what day it is today!! I thought I would share just a few pics from my nature walk last night! It is trying so hard to be Spring here, but it is unfortunately, it is still really cold, and there is snow in the forecast for later this week, so I am not sure what all that craziness is about!

Spring I am sooooo ready for you to get here! Sunshine, warmth, everything in bloom, you coy sexy thing!!!  😉

Oh, and before I forget! A reminder that tonight is the meeting of the Chunky Dunker’s Club!! I will try and have our post up by 6:30 this evening, then the comments section will be open for all of your discussions! I can’t wait to hear how everything is going!!! I will see you this evening!! 😉

Have a FABULOUS day!! 😉

The Chocolatier Is In!

Good evening!

This is going to be a nice and quick post! My sweetie is busy in the kitchen filling our home with the smell of chocolatey goodness! I took a quick peek, and what I saw made my mouth water!!! 😉 Our counters are covered with chocolate covered strawberries, haystacks galore, and a new invention that he dreamed up tonight, which doesn’t have a name yet. They look like haystacks, but they are dollops of crushed pretzels, chopped walnuts, and rich dark chocolate in the cutest little white paper cups – very creative, my love!! I can’t wait to taste one of your delectable homemade treats!! 😉

Anyway, just to give you an update on what I did today…well, nothing too exciting! I spent most of the day by myself, which was kind of a nice change from the norm! I hit St Vincent de Paul’s to check out their book selection, and of course I walked away with 3 books, but one of them is a gift, so I don’t feel too badly about that! Besides they totalled exactly $3.50 – so there you go!!

Next, I headed over to the craft store, which was ABSOLUTELY SWAMPED!!! There were people doing craft classes, and demos in almost every department, but I still managed to spend at least an hour toodling around, looking for inspiration and ideas, and I am very proud to say that I got out of there empty handed – thank you very much – that took the will of a saint!!! 😉

Afterwards, I met Jason for a very late lunch at one of our favorite little restaurants, and have spent the rest of the afternoon at home, watching a couple episodes of Bones, and spending time together just the two of us and our two little girls hanging out! Now he is busy creating all kinds of goodies out in the kitchen! Well, I am going to have to do some extra working out to keep on track with my fitness plan, but don’t you worry! I will behave!!

As for you…

Have a FABULOUS evening!!! 😉

Note to Chunky Dunkers: This is a good time to say that you don’t have to give up all of your favorites to get fit and healthy. Just remember to enjoy your favorites in moderation. It is all about balance!! GO CHUNKY DUNKERS!!! 😉

The Chunky Dunker’s Club, Week 5

Good evening!

Welcome to week 5, of the Chunky Dunker’s Club!!! Can you believe it has been Five 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!!

Before I get on tonight’s topic, I am VERY HAPPY to report that I have lost 7.2 pounds since our very first week!!!! YEAH!!!

Tonight’s topic: Tracking Your Way Towards Progress

By no means am I an expert in this area, but I am coming to realize that tracking your journey could be the key to your fitness success. The primary benefit of logging your diet and exercise is motivation. It is much easier to stay on track if you can look back after sticking to your program for a period of time and see that you’ve lost several pounds or shaved a few seconds off your routine neighborhood run; and if you should keep your weekly weight on a simple chart, then you can see that descending line or the ascending graph of your weight loss progress. These visual cues are reminders that you are taking small steps each and every day toward your larger goal and it’s working.

Having your diet and exercise plan in writing greatly increases your chances of sticking to them versus simply trying to “cut back” on unhealthy foods or “exercise more”. Defined goals and plans to reach those goals will ensure that you achieve what you wish. Sometimes your mind will tell you that you’ve been exercising regularly when you can look back at your training log and see clearly and definitively that you’ve only averaged one workout per week for the past month. I find that when I track my food, I actually have eaten more than what I thought I had, or eaten more of the wrong things, then what my memory could recollect, which is why writing it down has become key for me.

Whether your goal is to lose 10 pounds by next summer, lower your blood pressure by 5 points, or shave 30 seconds off your weekly club 10k time trial, you will need a plan. By tracking your exercise times, distance, diet, measurements, feelings, and any other thoughts or goings on a daily basis you will be in a much better position to understand what you need to do to reach your goal.

There are many ways you can start tracking your progress. There are many online tools that you can use, my personal favorite is LiveStrong.com Thier . Or, you can keep your details in a journal, spiral notebook, or some other paper-based device – the choice is yours. I personally track my food and exercise using LiveStrong.com’s My Plate (which is free, btw) and I journal for the most part either on paper, or on my daily blog, which most of you already read. 🙂 I weigh and measure every Wednesday morning, and I LOVE keeping that progress in a simple Excel graph! Being visual it is GREAT motivation to keep doing a good job!
So, tell me what you think?? Is tracking your progress something that you might want to do? If so how, and what are you going to start tracking? Also, how has your Kaizen assignment been going from last week? Also, I want to know what is working, and what isn’t working with our Chunky Dunker’s Club. Do you have any ideas that might help us make our group more successful? I am always up for suggestions!!
With that, I am going to wrap it up, and we can open up our discussion in the comment section of this posting!
Have a FABULOUS evening!! 😉

A Tired Tuesday Evening!

Good evening!

I think my body is still trying to recuperate from being so sick this last week, because for some reason I am really achy and if I were to close my eyes right now, I would be out like a light!! So, I am going to keep this short! 😉

I wanted to make sure I posted my Kaizen activities for today:

  1. Got up on time
  2. Brushed my teeth
  3. Walked 2 blocks from parking lot to my office
  4. Walked up 3 flights of stairs
  5. Had a healthy breakfast
  6. Tracked my breakfast
  7. Walked down 5 flights of stairs
  8. Walked 2 blocks to lunch and then back again
  9. Had grilled chicken instead of beef at lunch
  10. Requested extra veggies with my lunch
  11. Walked 2 more blocks to get from office to parking lot
  12. Drank about 2 liters of water today
  13. Had some extra vegetables with dinner tonight
  14. Ate an orange for dessert
  15. Started reading a health/nutrition book this evening
  16. Doing kegals while blogging! 😉
  17. Brushed my teeth again
  18. Flossed
  19. Will do a stress relieving meditation before bed
  20. Took some time to stretch before bed

Today was a day about hope, love and gratitude. There have been a lot of stressful things going on in my life, at both work and at home. Today was a day that I chose to change my perspective and focus on all of the blessings that come my way everyday!! There are a lot of things and changes going on at work right now that we are hoping will really help make our jobs more enjoyable, and less stressful. My home is clean, and my husband loves me like crazy, and I love him right back! We have every need taken care of, plus some for helping others with. We are blessed!

We are blessed! We are blessed!
and today, I am just soooo thankful!!!

Before I go for the evening, I wanted to remind you that tomorrow is our Chunky Dunker’s Club meeting!!! I will try and post by 6:30 tomorrow evening! Don’t forget to hop on so I can hear how everyone is doing!! I am excited to weigh in the morning and let you all know how I am doing too!! 20 pounds is the goal!!!! YEAH!! 😉

Have a FABULOUS evening!!! 😉

Spending the Night With Ruby!

Good evening!

I am needing some chearleading to stay on the straight and narrow with my fitness plan this evening, so I am spending some time watching some Ruby!! I love that girl! She is just such an inspiration to me, and I just hope that I can finally start seeing that blasted number go down on that scale. This episode is the one where she realizes her dream of going camping for the first time! I love this episode, and I just ADORE camping!!

I must tell you, Jason makes camping soooo much fun! I love the zen, the quiet, the peace, and being in the great outdoors! I just love the whole experience of camping!!!

Anyway, back to Ruby and getting back on my own wagon of getting fit! I did do some Kaizen actions today, and I really do want to share them with you today!!

Kaizen actions:

  1. I have drank about 2 liters of water today
  2. I had a healthy breakfast
  3. Walk two blocks to and from lunch today
  4. I had a very vegetable heavy lunch today
  5. I literally took a break just to breath when things got a little stressful at work this afternoon
  6. I did some extra walking after work today
  7. Had a large salad with dinner
  8. I took some time after work to have a really GREAT laugh with my sweetie – a few times tonight!!
  9. Throughout everything I have done today, I have really tried to keep perspective and remain thankful for the blessings that I do have
  10. I did some stretching before going to bed
  11. and I did a 10 minute meditation to get me ready for going to sleep.

So between seeing this list, and the inspiration of watching Ruby making progress, I know I can do this – little by little. Ruby reminds me to not give up on myself – that I AM WORTH IT!! and that I can wake up every morning and find it inside of myself keep taking my baby steps!! God bless you, Ruby!! You keep going girrrrl!!! I know I will!! 😉

Have a FABULOUS evening! 😉

Note to Chunky Dunkers: If I can do this, so CAN YOU!!!! Don’t give up on yourself!! GO CHUNKY DUNKERS!!! 😉

Sick As A Dog!

Good morning!

Ok, so I am realizing no matter how much you try to take care of yourself, when your body decides to get sick you have no choice but to pay attention!!! So, today I am down and out with a REALLY bad bug!!

This mornings’ post may be really short, but I wanted to make sure that I posted my Kaizen actions from yesterday:

  • Drank a glass of water as soon as I got out of bed
  • Brushed teeth – hey this counts
  • Wore walking shoes to work
  • Did Kegals during breakfast – it was a tiny action and I want to be fit EVERYWHERE!
  • Took a few minutes to stretch before I left for work
  • Ate a healthy breakfast
  • Had a multivitamin with breakfast
  • Walked two blocks from parking lot to office, swiftly
  • Walked up two flights of stairs instead of taking the elevator
  • Tracked breakfast
  • Picked up medication from pharmacy
  • Walked four blocks from pharmacy and back
  • Had a light, vegetable-based lunch
  • Walked 2 more blocks from office to parking lot
  • Took my sick self home from work at noon
  • Took medication
  • Put myself to bed
  • Slept most of the night
  • Drank a total of 6 glasses of water

Before I leave for the morning, I have to give a shout out to my sweetie! I really love that man o’ mine, and I would not have made it through the night without him! He knows what I am talking about!! 😉 I love you, Baby!!

Have a FABULOUS day!!

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