week 7 journal prompt

This week we would like you to make an inspirational journal page.

We’ve created an inspirational printable that you can include on your page if you'd like.  Write all about the obstacles that you're facing and how you're overcoming them.  It can be the scale or maybe something else.  It's always good to get it down on paper.  Remember to share your page with us.

week 7 exercise and playlist

This weeks exercise is fun.  It's broken down by each day of the week.  Remember you can do it!!!

Here is this weeks exercise soundtrack!

week 7 recipe

This week we have Tuscan Style Tuna Salad!  This would be a really great lunch item, especially over a nice green salad.

Ingredients:

• 2 6-ounce cans chunk light tuna, drained (see Note)
• 1 15-ounce can small white beans, such as cannellini or great northern, rinsed (see Ingredient note)
• 10 cherry tomatoes, quartered
• 4 scallions, trimmed and sliced
• 2 tablespoons extra-virgin olive oil
• 2 tablespoons lemon juice
• 1/4 teaspoon salt
• Freshly ground pepper, to taste

Preparation

1. Combine tuna, beans, tomatoes, scallions, oil, lemon juice, salt and pepper in a medium bowl. Stir gently. Refrigerate until ready to serve.

Tips & Notes

• Make Ahead Tip: Cover and refrigerate for up to 2 days.

• Note: Chunk light tuna, which comes from the smaller skipjack or yellowfin, has less mercury than canned white albacore tuna. The FDA/EPA advises that women who are or might become pregnant, nursing mothers and young children consume no more than 6 ounces of albacore a week; up to 12 ounces of canned light tuna is considered safe.
• Ingredient Note: When you use canned beans in a recipe, be sure to rinse them first in a colander under cold running water, as their canning liquid often contains a fair amount of sodium.

Nutrition

Per serving: 253 calories; 8 g fat ( 1 g sat , 5 g mono ); 53 mg cholesterol; 20 g carbohydrates; 0 g added sugars; 31 g protein; 6 g fiber; 453 mg sodium; 451 mg potassium.
Nutrition Bonus: Fiber (25% daily value), Vitamin C (20% dv).
Carbohydrate Servings: 1
Exchanges: 1 starch, 1 vegetable, 3 1/2 very lean meat, 1 fat

week 7: Keeping up with it when the scale does not reflect your efforts.

Hey girls, welcome to week seven!  We're coming close to the finish line of our challenge.  How's it going for you all?  This week we would like to talk about keeping up with your weight loss journey when the scale does not reflect your efforts.  Have you ever had a week when you ate all the right things, you exercised and put in all your best efforts and then you get on the scale and nothing? No loss at all?  It's happened to all of us and it's so frustrating.   In the past I would just give up because I kept going on the scale and not seeing the results fast enough and it would just deflate my enthusiasm to continue on.  My one big bit of advice is to not let the number on the scale affect you.  Sometimes we can see results in other ways; in the clothes we wear or measuring ourselves.  It may not always necessarily show on the scale.  Plus as women our bodies go through a lot of things during the month, water gain and loss and that sort of thing.  Not matter what keep going and don't give up.  Keep up all your best efforts and you will be rewarded.  It takes time to reach a goal and it may not always be easy, but keep with it and you will succeed!