Week 8

You don't really notice that you weigh a kilogram less than you did a week ago, because what's a kilogram? I notice it mostly in my clothes. Partly because of the exercises I do, I notice that my waistline has shrunk considerably.

Almost every morning I went for my brisk walk, twice in the evening because the weather was nice, I went for another one hour walk while also doing a lot of fitness exercises which can now be seen on my YouTube site "Fitness for Seniors by a Senior".

My jeans are getting too big! But not to worry, I still have a pair from the good old days when I was less than 92 kg, far from it. They're still a little too tight, but being the optimist that I am, I'm going to try them on anyway....

Better wait a while, but they are ready!

Here is one of my cooking favorites, see it below...

When I stepped on the scale after this meal last Saturday morning, I saw 83.4 kg.

This keeps my courage up, I'm getting more and more motivated and don't know when to stop. I don't smoke, I did once a long time ago, but I don't remember smoking since 1970.

I have not consumed alcohol since 1990, except for the occasional glass of Asti (Italian sparkling wine 4%) and nothing else.

Since I started this race to lose weight, I stay away from anything I suspect contains sugar, limit my fat intake as much as possible, eat no bread and very rarely potatoes and pasta like noodles or spaghetti.

In the supermarket these days, I scrutinize the labels of products I am not yet familiar with.

-Quit refined sugars
-Eat more protein (meat, fish, eggs, cottage cheese, legumes, vegetables such as broccoli and spinach.)

-Eat healthy fats (Omega 3 fats such as nuts, seeds, fatty fish, seafood)

-Eat high fiber (oatmeal, beans, lentils, chickpeas, apples)

-Exercise: getting plenty of exercise will help you experience less hunger pangs

-Sleep enough (7-8 hours, go to bed earlier, do not watch TV, laptop/tablet/pc an hour before you go to sleep --and also turn off smartphone) so that you go to bed relaxed

-Eat pure food, avoid processed products

 

The only sin I have is about 200 grams of fresh Dutch Gouda cheese on the go, once a week.

End of this week: 83.4 kg.

 

THE RECIPE:

🥗 Chicken–Quinoa Power Bowl with Roasted Veggies & Lemon–Tahini Sauce

Healthy • High‑Protein • Satisfying • Great for Weight Loss

🛒 Grocery List (for 2 servings)

Fresh produce

  • 2 chicken breasts
  • 1 small broccoli head
  • 1 medium zucchini
  • 1 red bell pepper
  • 1 lemon
  • 1 garlic clove
  • Fresh parsley or cilantro (optional)

Pantry items

  • 1 cup quinoa (uncooked)
  • 1 tbsp tahini
  • Olive oil
  • Salt & black pepper
  • Paprika
  • Ground cumin
  • (Optional) red pepper flakes

👩‍🍳 How to Make It

1. Cook the quinoa

  • Rinse the quinoa well.
  • Add 1 cup quinoa + 2 cups water to a pot.
  • Bring to a boil, then simmer until the water is absorbed.
  • Fluff with a fork.

2. Roast the vegetables

  • Cut broccoli into florets, slice the zucchini, and slice the bell pepper.
  • Toss with 1 tbsp olive oil, salt, pepper, and paprika.
  • Roast at 400°F (200°C) for 20–25 minutes until lightly browned.

3. Cook the chicken

  • Slice the chicken breasts into strips.
  • Season with salt, pepper, cumin, and paprika.
  • Cook in a skillet with a little olive oil until golden and fully cooked.

4. Make the lemon–tahini sauce

Mix in a small bowl:

  • 1 tbsp tahini
  • Juice of ½ lemon
  • 1 grated or pressed garlic clove
  • 1–2 tbsp water (to thin it)
  • Pinch of salt

Stir until smooth and creamy.

5. Build your bowls

  • Divide the quinoa between two bowls.
  • Add the roasted vegetables.
  • Top with the chicken.
  • Drizzle with the lemon–tahini sauce.
  • Add fresh parsley or cilantro if you like.

🔥 Approximate Nutrition (per serving)

  • 450–520 calories
  • 35–40 g protein
  • High in fiber
  • Low in saturated fat

A perfect dinner or lunch that keeps you full without weighing you down.