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August Alignment Finale

Posted in Positive Living, tagged , , , , , , , , , , , , , , , , on August 31, 2025| Leave a Comment »

It is the last day of August, dear reader! Where did this month go? All I know is it went by too quickly, and I think getting COVID contributes to me feeling that way. The universe definitely threw me a curveball, but I am recovering. Not as quickly as I want, but it does not seem like the universe cares what I want these days. HA! Please do not smite me universe! I promise I will not dwell or hold a grudge. Instead, I will wrap up my August challenge and let you know how I did August 25th-31st. This past week was more about getting back on track.

No book reviews on Goodreads. I am disappointed that I did not write one book review this entire month. I guess my heart was not into it. Therefore, I am taking my friend Liz’s advice, and I will be clearing the decks.

As for building on my habits I started in July, I met my water goal 4/7 times with an average of 60.0 ounces of water consumed over the course of the 7 days. My water consumption dropped on Monday with 56 ounces, picked back up to 64 ounces for the next 4 days, dropped again on Saturday with 48 ounces, but back up today with 60 ounces. For the month, I drank an average of 61 ounces of water.

Out of the 7 days, I consumed NO added sugar except 1/2 tsp of sugar in my morning coffee, 1 tbsp of honey in my afternoon tea, and 8 ounces of Sprite that I drank with my pizza on Wednesday. That left me with 6 days of no added sugar (the sugar in my coffee and honey in my tea is negligible). Much better than last week. For the month, I consumed added sugar on 12 of the 31 days.

My walking streak started again on Sunday, August 24th. My walking has been at a moderate pace while recovering from Covid. I am still dealing with a cough and sinus congestion. Thankfully, the stiffness in my knees has gone away. For the month, I walked 26 days of the 31 days.

Now, for my new habits, I caught up with my JOY List! As for grounding, I did none last week. For the month, I have 31 entries in my JOY journal. I participated in grounding 2 days of the 31 days.

While weight loss was not a part of this challenge, I weighed myself on August 1st (160.5 pounds) and again this morning (158 pounds) for informational purposes.

ATOMIC HABITS by James Clear

I read Chapter 15 of Atomic Habits this afternoon. One of the takeaways that resonated with me has to do with the cost of your habits on your overall well-being. James Clear states, “The costs of your good habits are in the present. The costs of your bad habits are in the future.” Basically, when you make a plan to improve your life (get healthy; meet a personal goal; start a business), you are making plans for your future self. In order to stay the course with the habits to achieve whatever it is you are striving towards, the habit needs to be satisfying. I still need to read Chapters 16 and 17, but those two chapters will have to wait until tomorrow.

Overall, I am pleased with my progress last week as well as my accomplishments this month. August’s challenge was about pushing myself a little bit more. I will continue walking daily, striving to reach my water goal each day, keeping track of my daily sugar, dairy, and gluten consumption, and recording in my JOY journal. I have decided I will not be grounding which I do not think is my thing, at least not right now. Since September 1st falls on a Monday, I have decided that I am going to time track the first week and go from there. I am using this first week to also clear the decks of my Goodreads account. My readalong of Atomic Habits will be completed in September as well. Autumn is just around the corner, and I am looking forward to preparing for a new season. Dear reader, what did you accomplish in August? Happiness!

“To get a habit to stick you need to feel immediately successful – even if it’s in a small way.” ~ James Clear, Atomic Habits

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August Alignment: Positioning to the Next Level

Posted in Positive Living, tagged , , , , , , , , , , , , , , on August 1, 2025| 4 Comments »

Jumpstart July was such a success for me that I decided to challenge myself again in August. Therefore, throughout the entire month of August, I will be giving myself a personal alignment to enhance my overall well-being. I want to build on current habits, add in a couple of new habits, and clear the decks in my reading life.

Build On Current Habits

As I strive to meet my daily water goal of 64 ounces, avoid the culprits causing my inflammation (dairy, gluten, sugar), and walk each morning for at least 30 minutes, I want to challenge myself to…

  • drink a glass of water before eating lunch
  • consume NO added sugar except 1/2 tsp of sugar in morning coffee, 1 tbsp of honey in afternoon tea, and sweet treats at celebratory occasions throughout the month (English Tea Room, Andrew’s birthday, Addison’s birthday (great-niece), wedding anniversary)
  • increase distance on some of the days I walk, and integrate speed intervals on the other days I walk (dependent on the day’s schedule)

Add New Habits

  • incorporate grounding (practice of connecting one’s body to the Earth’s surface) into my daily routine
  • keep a JOY List inside of a One-Sentence Journal created by Gretchen Rubin (in lieu of a traditional journal)

I have to thank my friend and accountability partner Liz for the Joy List idea. I bought this journal a couple of years ago, so I am thrilled to finally have a use for it. So, today I wrote two sentences because August 1st is Andrew’s birthday, and I spotted two cute armadillos on my morning walk. Talk about a joyspotting moment, watching those armadillos waddling from one yard to the next and heading to the wooded area behind the house on that property (probably off to bed after a wild night of foraging for insects).

Clear the Decks

Help! I am behind on my book reviews on Goodreads, and I cannot get caught up. I have NO idea why I am compelled to write lengthy book reviews on Goodreads for every book I read; however, I feel compelled, and I REALLY need to remedy this situation. I want to transfer all of the books that I have read and are hanging out on my “currently reading” shelf to my “read” shelf. At this moment, I have 40 book reviews to write. Liz told me during our 25 for 2025 meeting in June to just transfer the books and start fresh. It is not like I am taking a break from reading any time soon. And, it is not like I have always written reviews for every book I have read since I joined Goodreads in 2012.

So, I have decided that I am using August to catch up on those book reviews. If I do not finish the book reviews by August 31st, I will assign the remaining books that have been read a star rating and transfer them to the “read” shelf. That way the decks will be cleared by the first of September, and my Goodreads data will be up-to-date.

This is my August Alignment Challenge in a nutshell, dear reader. I plan to update you periodically throughout the month since I will be monitoring everything I want to accomplish in August as well as continuing my readalong of Atomic Habits by James Clear. I am excited to see where I will be at the end of this month. Dear reader, what are your plans for August? Happiness!

“I think in life, if you continue to challenge yourself, you can pride yourself in what you continuously accomplish.” ~ J.R. Martinez

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Thursday Thoughts: Jumpstart July Finale

Posted in Positive Living, tagged , , , , , , , , , , , , , , on July 31, 2025| Leave a Comment »

Today is the last day of July (unbelievable) and the final day of my Jumpstart July Challenge. What a terrific month for me! July was not about perfection or breaking personal bests. It was about resetting and moving toward a better version of myself. It was about rising out of the ashes of excuses like a PHOENIX and making myself a priority. I feel good. No, I feel better than good. I feel amazing, accomplished, and appreciative. A huge shout out to my Saturday Morning Momentum team, who helped me with accountability,

and to you, dear reader, for taking the time to read about my July adventures.

HABITS

Wake up at 5:00 AM. Except for Wednesday morning, Bailey woke me up at 5:35 am on Friday, 5:30 am on Saturday, 5:35 am on Sunday, 5:17 am on Monday, 5:41 am on Tuesday (she originally woke me up at 4:17 am; I let her out to potty; sent her back to bed), and 5:23 am today. On Wednesday, I woke up at 5:24 am and got to wake Bailey up for a change. HA!

Walk at least 30 minutes daily, preferably outside. My walking streak continues and is my biggest accomplishment this month. My walks this week began between 6:05 am and 6:30 am. I continue to NOT bring my phone with me on my outside walks, but used it on Friday and Saturday while walking on the treadmill (due to rain). I have decided to make walking on the treadmill more bearable, I must listen to music. I have made a note to create a playlist or playlists specifically for walking on the treadmill.

On Sunday morning, I did encounter a dog about 10 minutes into my walk that made me slightly nervous. He was not aggressive per se, but was initially invading my personal space and would not stop following me. He was a decent size (looked like a pit bull/mastiff mix). It is not unusual for dogs to be out and about in my neighborhood, but I did not recognize this guy. Minutes after making my turn to head back home, I saw another walker heading my way, so I mentioned the dog to him. Thankfully, the dog stopped following me, and I have not seen him since Sunday morning.

Here are my times for each walk. No more issues with that uncomfortable feeling under my right kneecap. I continued doing 8-10 squats before putting on my running shoes as well as 6-8 step ups onto my porch before setting off on my walk.

  • 07/25 (30:55) – treadmill
  • 07/26 (30:03) – treadmill
  • 07/27 (32:22)
  • 07/28 (33:22)
  • 07/29 (33:00)
  • 07/30 (33:30)
  • 07/31 (33:46)

Drink more water. I continued tracking my water consumption. Not counting today, I averaged drinking 52 ounces of water, increasing my water intake by 5.1 ounces. Not bad, but still striving for 64 ounces daily.

Mindful eating. I have avoided dairy (4/7 days), gluten (3/7 days), and added sugar (5/7 days). On Monday, I met with Hailey at SPA 728 for my next detox protocol. On my weekly Wednesday Target trip, I did NOT buy Doritos, Cheez-its, or candy.

Keep a JOY journal. NADA!

Write a daily to-do list. I continued with writing a daily to-do list.

Track book spending. I continued with recording my book spending. I bought NO books since my last update. My year-to-date spending for 2025 remains $626.44.

Declutter/Chores (schedule). I completed chores throughout the last 7 days and decluttered a couple of hours in my scrapbook room on Friday, 07/25 and an hour on Tuesday, 07/29. I continued with keeping track of which days work best for certain chores. I like a week-to-week schedule to accommodate appointments and activities.

Creative Time/Aims (schedule). I wrote this blog post (10/25) which counts toward my 25 posts I want to write in 2025; however, still NO schedule for scrapbooking or completing my aims for this year (although a couple of aims will be completed in August).

Monitor progress (habits/routines). I monitored the progress on all of my habits (with the exception of the JOY journal). I also weighed myself today (161 pounds) for informational purposes. Monitoring helps with accountability.

Over the past 7 days and with the exception of the JOY journal, I have continued to make progress with my habits, and they seem to be sticking. Initially, I considered Bailey waking me up each morning as a stumbling block (mainly when she woke me up before 5:00 am); however, I have come to realize, she is holding me accountable in her own way, and I am appreciative. She has also helped me with forming a better morning and evening routine.

In addition to my detox protocol, I have been putting a scoop of Pure Collagen Plus (All In Nutritionals) in my morning coffee. I picked it up at SPA 728 on June 16th but cannot remember when I started using it (did not write it down). Maybe, before July 1st. I did remember to write down when I started adding Gold: Apple Cider Vinegar + Turmeric (Bravenly) to my breakfast smoothie (July 14th). This day is also when I dropped my reflux meds from 40mg to 20mg (#4 on my 25 for 2025 list).

ROUTINES

My morning, weekly, and evening routines are still in development! I am actively following routines, but have not written anything down on paper, yet.

ATOMIC HABITS by James Clear

I finished Chapters 6 and 7, and both chapters hit home for me because I struggle with my home environment, and I can do better in the self-control department. Chapter 6 is all about designing an environment for success, and Chapter 7 is about the secret to self-control.

1) Environment – This is what I am working on NOW with my scrapbook room and my office.

“A stable environment where everything has a place and a purpose is an environment where habits can easily form.” (page 90)

Ultimately, I want every space in my house organized, so my life flows more efficiently. Decluttering has to also be a part of this habit.

2) Self-Control – Invisibility is the key. It’s easier to not eat the junk food if it is not in the house. Hence, the reason I did not bring Doritos, Cheez-its, or candy into my house after visiting Target on Wednesday.

“One of the most practical ways to eliminate a bad habit is to reduce exposure to the cue that causes it.” (page 95)

One thing that helps me is to buy a single serving of a treat at a higher cost. Enjoy it! However, I will not buy it often because it costs more. For example: I bought a Strawberry Fruit Bar from the Ice Cream Truck on Sunday. It was my “favorite summertime activity” for E.D.’s Summer Spooks Reading Event. It cost $3 plus I tipped the sweet lady driving the truck a dollar. I could have bought a whole box of fruit bars for $4, but I know I would eat more than one over time, and I am supposed to be avoiding sugar. It was good, and it served its purpose.

Dear reader, that is a wrap on my Jumpstart July Challenge. It has been nice to have a month to reset and to focus on building good habits and cultivating routines. I will continue reading Atomic Habits with my friends. I am considering an August Challenge for myself, but I have not had a moment to think about it intentionally. I realize tomorrow is August 1st; however, I am in the process of wrapping up some July reading, and I registered for an event this evening at the Baton Rouge Library called Horror in Nature: Appreciating Louisiana’s Wildlife through a Different Lens. Maybe, tomorrow. Dear reader, what did you accomplish in July? Happiness!

“Small changes in context can lead to large changes in behavior over time.” ~ James Clear, Atomic Habits

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Weigh-In Wednesday: Create a Fresh Start + Creamy Fruit Dip

Posted in Health and Fitness, tagged , , , , , , , , , , , , , on January 4, 2023| 2 Comments »

It has been quite awhile since my last health-related post (23 November), so let me bring you up to speed, dear reader. I successfully completed JOB1 which I REALLY enjoyed. I loved the schedule, the length of the workouts, most of the exercises, and the instructor, Jennifer Jacobs. I have not committed to a new fitness program through Beachbody on Demand, yet. I am time-tracking next week, starting on 09 January. Time-tracking is a wonderful way for me to see how I am spending my time. Then, I will choose a program. In the meantime, I will be researching the programs I am interested in and walking for exercise.

Back in November, I visited my OB/GYN for my annual well-woman visit where we also discussed menopause and the symptoms I was experiencing. I had brought a list of labs (ordered by Dr. Bone for her menopausal patients) with me to my appointment. Dr. Robin Bone is the OB/GYN that Molly Kimball interviewed on her podcast, FUELED: wellness + nutrition with Molly Kimball. My doctor ordered the following labs from the list (see below) but added Vitamin D 25-Hydroxy and D2. A word of caution, make sure that when requesting labs for Vitamin D 25 -Hydroxy, D2 + D3 that it is coded as medically necessary and covered by insurance because it is very expensive. I did NOT know this until after my bloodwork was done, and my insurance company processed my claim. Fingers crossed that I will not have to pay the difference since I only requested Vitamin D3.

  • Thyroid panel
  • Lipid panel
  • CBC
  • C-reactive protein
  • Vitamin D3
  • Hemoglobin A1C
  • Hormones include FSH, estradiol, progesterone, testosterone or free testosterone

I scheduled a follow-up appointment when I received my results, and we discussed them. Most of my results look great, but there are areas in need of improvement. I am postmenopausal (ovaries no longer producing eggs); however, I have to go all the way through 19 June of this year without a cycle before I can say I am finished with menopause. I am considered prediabetic; however, diet modification, less processed carbs, and more movement can help me improve this area. My liver function is slightly elevated, so my doctor ordered a hepatitis panel, and it came back with no hepatitis. Thank goodness! While my calcium and albumin are also slightly elevated, my LDL (cholesterol) is very high and concerning. Even though the rest of my cholestorol components are terrific and the high LDL may be genetic, it needs to be addressed. Therefore, I have an appointment scheduled to see an endocrinologist in February, who will address the cholesterol, as well as the liver, calcium, and albumin results. I plan to ask him if he can run the C-reactive protein lab (determines inflammation in the blood) which my OB/GYN doctor was unable to order.

My doctor prescribed hormone replacement therapy which I started on Monday. She also recommended I check out Dr. Mary Claire Haver on Instagram. She is a board-certified OB/GYN who helps women dealing with perimenopause and menopause. She has a new book, The Galveston Diet, coming out on Tuesday, 10 January, which I preordered. We shall see if she has some helpful information that will benefit me on my health journey.

HEALTHY RECIPE

I have another recipe to share with you that I found on Molly Kimball’s Facebook page. It is a healthy Creamy Fruit Dip. Even though Molly featured this recipe during the summer, I made it during the holidays. Delicious, in my opinion! It requires four ingredients and is SUPER easy to make. This dip also pairs well with a variety of fruits.

Blend the following ingredients in a bowl.

  • 1 cup plain low-fat Greek yogurt
  • 8 ounces of reduced-fat cream cheese
  • 1 teaspoon of vanilla extract
  • your choice of no-calorie sweetner (1/2 cup of Swerve Confectioners Style Sweetner recommended)

Pair this healthful and flavorful dip with your preferred fresh fruit. If you decide to try it, please let me know.

It is a new year, and I am ready to CREATE a fresh start, dear reader. CREATE is my one-word theme this year. The definition of create that is connected to my health goals is cause (something) to happen as a result of one’s actions. The way I am going to sow the seeds of a healthy life is by developing lifelong healthy habits by eating properly, exercising regularly, and getting enough sleep. I have taken initial steps by getting my bloodwork done, seeing all of my doctors in 2022, starting hormone replacement therapy, and buying The Galveston Diet book. My last weigh-in was Monday morning at 154 pounds. I have gained 1/2 pound back since 23 November; so my overall weight loss is 8 pounds since 01 June 2022. January 2023 is my official reset date.

Dear reader, have a wonderful Wednesday! What are your plans, goals, or dreams that you have set for yourself in 2023? I wish you nothing but the best as you strive to reach your goals and make your dreams a reality. Just remember to enjoy the journey along the way. Happiness!

“We are what we repeatedly do. Excellence, then, is not an act, but a habit.” ~ Aristotle.

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Weigh-In Wednesday: Job1 + Knockout Brussels Sprouts

Posted in Health and Fitness, tagged , , , , , , , , , , , , , on November 23, 2022| 3 Comments »

It’s Wednesday, dear reader! And, in the United States, it’s the Wednesday before Thanksgiving. There is a great deal to be thankful for in my life, including you, dear reader. I appreciate you being a part of my blogging adventure.

The last three weeks have been hectic for me with daily commitments and appointments. I had a procedure done on my dental implant which caused some mouth soreness for almost a full week. A follow-up appointment with the oral surgeon has been scheduled for next Wednesday afternoon. If all looks good, I will schedule an appointment with my dentist sometime in December to make an impression to order my implant crown. I also got my annual mammogram which came back with good results. Gals, it’s important to get your yearly mammogram despite having your boobies squashed. In addition, I had to take my dog Comet aka Tooty to the vet for his annual visit which involved senior bloodwork. It looks like additional testing will be needed to rule out a few issues.

After three weeks, I have finally started a new 4-week program on Beachbody on Demand called Job1. The instructor and creator of this program is Jennifer Jacobs. I have only completed two workouts this week, but I already like Jennifer’s instruction, energy, and attitude. There are five workouts per week, and each workout is literally 20 minutes. There are three strength training days, a HIIT day, and a cardio day. If any of you are like me and did not know what HIIT means, it stands for High Intensity Interval Training. Oh boy, it has earned its name! HIIT was my workout yesterday, and it was intense for me, but I loved it. Of course, the only exercises I cannot do are ones where my wrists are bearing my weight. There has only been one so far, and I substituted the move with squats.

The program does require dumbells and resistance loops. I purchased the 12″ resistance loops, which comes in a package of three, from the shop on Beachbody.com’s website. Thus far, I have only used dumbells, but anticipate using the resistance loops at some point in the remaining workouts for this week.

I should also mention that there are five additional Overtime Workouts (20 minutes each) that target the upper body, legs, glutes, and the core. There is a recovery stretch as well. These workouts can be done after the daily workouts or on their own. I have not done any of these workouts, yet. Finally, the program also has four 20-minute Cycling Workouts for anyone who has a stationary bike which I do not, so I will not being doing those workouts.

My last weigh-in was this morning at 153.5 pounds. I have gained 1 pound back since 02 November; so my overall weight loss is 8.5 pounds since 01 June. What a bummer! I did track my weight for six days (11/07-11/12), and my weight fluctuated between 152-154. For the most part, I am eating clean, in moderation when I indulge, and following the intermittent fasting guidelines. As I mentioned in my last post, I think menapause is contributing to my weight-loss issues. Thankfully, my annual well-woman visit is next Tuesday morning, so I am hoping to get bloodwork scheduled and some answers regarding menapause and my weight-loss issues.

Knockout Brussels Sprouts

Brussels sprouts are my new favorite vegetable. I hated them growing up; however, I have learned, as an adult, that it is not the Brussels sprouts I hate, but it is the way my mom prepared them. I have tried a couple of different ways to cook Brussels sprouts, and the recipe in Ian K. Smith’s book, Fast Burn: The Power of Negative Energy Balance, found on page 282 is one of my favorites.

Gather the following ingredients:

  • Brussels sprouts (1 pound)
  • Extra-virgin olive oil (3 tablespoons)
  • Balsamic vinegar (1/3 cup)
  • Honey-optional (2 tablespoons)
  • Salt and ground black pepper (to taste)

Preheat your oven to 425 degrees while prepping. Make sure to trim the ends of each Brussels sprout and remove any outer leaves that look yucky. Cut the Brussels sprouts in half and place in a bowl. Add the olive oil, salt, and pepper. Toss, so all the Brussels sprouts are coated evenly. Spread them apart evenly, cut side down, on a rimmed baking sheet. Bake for about 20-25 minutes until the leaves of the Brussels sprouts are caramelized (dark brown and crispy).

In a medium bowl, combine the balsamic vinegar and honey. Add the roasted Brussel sprouts into the vinegar-honey mixture and toss, so all the Brussels sprouts are coated evenly.

This recipe requires minimal ingredients, is easy to prepare, and is yummy. Let me know in the comments if you try it. If you have any delicious Brussels sprouts recipes that are easy to prepare, please email me at katloyacano@gmail.com.

Dear reader, have a wonderful Wednesday! Whatever the plans, goals, or dreams you have set for yourself, I hope you intentionally strive to enjoy the process by focusing on the journey and not the outcome. Happiness!

“The groundwork for all happiness is good health.” ~ Leigh Hunt

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Weigh-In Wednesday: Focus On Journey Not Outcome + Buffalo Chicken Dip

Posted in Health and Fitness, tagged , , , , , , , , , , , , on November 2, 2022| 4 Comments »

Happy Weigh-In Wednesday, dear reader! I have finished another round of Clean & Lean and 4 Weeks for Every Body. I did skip one week of the exercise program between Week 2 and Week 3. I will be honest, the instructor for this program is not my favorite of the three instructors I have experienced thus far. I needed a break, so I pretty much walked that whole week. I also had a bunch going on during that week and weekend. With that being said, I liked most of the exercises, the format of the program, and using the core ball. As I mentioned in my last post, the instructor goes a little too fast between floor exercises and standing exercises. I am still having issues with my wrists doing some of the weight-bearing floor movements, especially pushups and planks. I modify the movement or do another exercise working the targeted muscles.

I did NOT lose the amount of weight I set my sights on by the end of the 30 days. I was hoping to get down to at least 149 pounds. In this moment, I need to give myself some grace and remind myself to focus on the journey and not the outcome. My journey is about being healthier not hitting a certain number on the scale. The reality is my journey is never going to end because eating healthy and exercising regularly is a lifestyle, not a chore, not a quick fix, and certainly not a means to an end.

My last weigh-in was this morning at 152.5 pounds. I have lost 1 pound since 03 October; so my overall weight loss is 9.5 pounds since 01 June. Losing weight this time around is going much slower than past attempts. I do think I am building muscle which weighs more than fat. My clothes are fitting better, especially in the belly region. However, I also think menapause has reared its ugly head and might be interfering with my weight loss efforts. I recently listened to Molly Kimball’s podcast episode, “Menopause, Hormones, and Weight Gain – Oh My!,” with Ochsner Health OB/GYN Robin Bone, MD. They discussed that menapause is more than hot flashes and night sweats. There is research about the connection between hormone shifts and weight gain. Therefore, I figured it could not hurt to get some blood work done and see what is going on with my hormones. I scheduled an appointment with my gynocologist for the end of November. I have included Molly’s interview with Dr. Robin Bone below for anyone interested in this information.

https://listen.stitcher.com/yvap/?af_dp=stitcher://episode/207825333&af_web_dp=https://www.stitcher.com/episode/207825333&deep_link_value=stitcher://episode/207825333

So, what’s the next step? At this moment, I have not started a new fitness program on BOD. This weekend, I plan to research a new program to start next week. In the meantime, I will keep walking. The last couple of weeks I have been striving for 10,000 steps per day, and hitting the mark more than not. I will continue intermittent fasting and eating clean but adding in more foods besides the 30 specific foods listed in Clean & Lean.

I have another recipe to share from Michelle of Pocketful of Primary. It is a Buffalo Chicken Dip that is a healthier version and tastes great. My hubby and I ate it a couple of weeks ago while watching a horror movie off my Halloween Movie Marathon list. In addition to being quite tasty, it has minimal ingredients and is easy to prepare. The best part is you can pair it with veggies, pretzels, chips, or crackers. We opted for carrot chips, small sweet peppers, thin pretzels, and tortilla chips. I focused more on the veggies.

We had some leftover baked chicken that we used for this recipe. I also chose a buffalo sauce with a “comfortable heat” which basically means medium heat.

Mix the following ingredients in a bowl and top with shredded cheese (40 grams). Place mixture in a baking dish. Bake in an oven at 400 degrees for 15 minutes.

  • 150 grams of cooked shredded chicken
  • 150 grams of non-fat cottage cheese
  • 100 grams of fat free plain Greek yogurt
  • 50 grams of buffalo sauce
  • 50 grams of onion

If you decide to try this recipe, dear reader, please let me know in the comments how you liked it and what finger foods you paired with the dip. Healthier finger foods are better!

I am a big proponent of time tracking. It is a wonderful way to see how I am spending my time. I am considering keeping a diet/exercise journal and weighing myself each morning to see how my diet is affecting my weight. I have kept this kind of journal in the past, and it can be time-consuming. However, bringing this kind of information with me to my doctor’s appointment may be helpful. I will think about it this weekend along with choosing my next program on BOD. Happiness!

“The struggle you’re in today is developing the strength you need for tomorrow.” ~ Robert Tew 

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Weigh-In Wednesday: What I Eat in a Day + Overnight Oats

Posted in Health and Fitness, tagged , , , , , , , , , , , , on October 5, 2022| 3 Comments »

It’s Hump Day, dear reader! I want to share an update with you about the current exercise program that I started last week, what I eat in a day, and a new recipe I tried this morning. Currently, I am on Week 2 of 4 Weeks for Every Body. According to the workout calendar, today is a REST day; however, since I have a busy weekend ahead of me, I opted to complete Workout #3 this morning and plan to complete Workout #4 tomorrow morning. This leaves Friday-Sunday for either walking/biking or resting. I will walk or bike at least two of those three days.

Overall, I like the exercise program and most of the exercises. At first, I did not think I would like incorporating the core ball, but I actually like it. Each week there are 3 days that include a total-body workout, targeting different muscle groups (2 days-upper body and 1 day-lower body). A 4th day is cardio, but weights and the core ball are still a part of the total-body workout. The exercises are challenging, but totally doable. My only complaint with the program is the pacing. Sometimes, the instructor goes a little too fast between exercises which is fine if you are not going from a floor exercise to a standing exercise or vice versa.

My last weigh-in was Monday morning at 153.5 pounds. I have not lost any additional weight since 28 September; so my overall weight loss remains at 8.5 pounds since 01 June. I am basically maintaining my weight. Be that as it may, I am making strides in building up my strength. I feel terrific overall because I am eating better, sleeping better, and exercising better. Eating clean coupled with intermittent fasting is working well for me. With that being said, I did splurge a little on Saturday. I drank a beer at Gnarly Barley’s Ocktoberfest mid-day on Saturday. Then later that evening, I had two hotdogs (on buns) with chili, some Cheetos, a 12 ounce Sprite, and a Hocus Pocus cocktail. However, I did eat clean for breakfast (Burner Smoothie) and lunch (Salad with Shrimp).

Speaking of eating clean, I thought I would share with you what I eat in a day. I documented with photos this past Monday. I ate breakfast, lunch, dinner, one snack (can have up to 3 per day), plus drank two cups of coffee (morning/afternoon) and plenty of water. Clean & Lean is about eating 30 clean foods for 30 days. Therefore, these 30 foods are basically assigned and repeated throughout the daily menus for the month.

  • Breakfast: 2 eggs with mushrooms & spinach and two pieces of turkey bacon with a mug of 2% milk
  • Lunch: Salad with spring mix lettuce, grape tomatoes, artichoke quarters, kalamata olives, goat cheese (with honey), pecans, and shrimp (cooked in air fryer) topped with Raspberry Walnut Vinagrette with a cup of water
  • Snack: Burner Smoothie
  • Dinner: Grilled Turkey Burger topped with a slice of Pepperjack cheese and sweet potatoes (cooked in air fryer) with 2 tbsps of Heinz 57 Sauce and a cup of water

I do not like to cook. When I have to cook, it is simple and requires minimal ingredients. I use olive oil spray to cook my eggs and anything I fix in the air fryer. My husband is a sweetheart and will grill whatever I may need for the week, which for this week was turkey burgers. He also made a crock pot of red beans which I can eat on this plan. Although, I cheat a little when I eat the sausage he puts in the beans. I will eat brown rice with my beans if I choose beans for lunch, but I will eat beans with no rice if I have it for dinner.

Even though, I am not a fan of cooking, I do like trying new recipes if they are easy and do not require lots of complicated ingredients. Son #1 and I tried Pumpkin Overnight Oats this morning. We have never fixed overnight oats before, but after watching Michelle on Pocketful of Primary prepare them, I figured I could handle it.

My friend Rita, who lives in the UK, suggested I share some recipes. So, I am including Michelle’s recipe. Last night, I filled two mason jars (one for me & one for Barry, Jr.) with the following ingredients:

  • 1/2 cup Old-Fashioned Rolled Oats (NOT quick 1-minute oats)
  • 1 scoop of vanilla protein powder
  • 50 grams of pumpkin
  • 3-5 ounces of Almond Milk
  • Cinnamon (optional)

I put all of the dry ingredients in the jar first, added the Almond Milk, stirred everything together, and sprinkled cinnamon on top. I capped the jars and stuck them in the refrigerator. I am going to be honest, dear reader. I was a little nervous about trying these overnight oats this morning, especially since they were going to be cold. I love hot oatmeal! Is it possible for me to love cold oatmeal?

Goodness! The answer is YES. Both my son and I thought the overnight oats were delicious. Fixing oatmeal this way is a game changer for me because it is quick, easy, requires minimal ingrediants, and the flavor possibilities are endless. I plan to make them again tonight; however, I will use 2% milk and see what happens. Sometimes, we do not have Almond Milk on hand, so I want to make sure I have another option. Honestly, I even think water can be used as the liquid ingredient. I use water when I cook oatmeal.

Admittedly, getting back in shape can be arduous, but when you discover the right workouts tailored to your needs and healthy foods (appetizing, available, and affordable) that can be easily prepared, the health and wellness journey is actually quite enjoyable. If you are fortunate enough to also have a support system of family and friends cheering you on along the way, the journey is exponentially better. Have you ever tried overnight oats, dear reader? If so, please share what you put in your jars. Happiness!

“Take care of your body. It’s the only place you have to live in.” Jim Rohn

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Weigh-In Wednesday: 4 Weeks for Every Body

Posted in Health and Fitness, tagged , , , , , , , , , , , , on September 28, 2022| 7 Comments »

Happy Wednesday, dear reader! I finally have a moment to catch my breath after having a busy September. During this month, I took a break from Beachbody on Demand, walked when I could fit it into my schedule, and ate clean about 80% of the time. I did not do any DVD workouts.

This past Monday, I started Round 2 of Clean & Lean. I will follow the clean eating guidelines as closely as possible. In addition, I started a new exercise program on Beachbody on Demand called 4 Weeks for Every Body taught by Autumn Calabrese. Each week consists of four workouts with three rest days. Today is a rest day, but I will walk after dinner for at least 30 minutes. And, I plan to walk or ride my bike the other two days. Yesterday’s leg workout was so tough that my legs felt rubbery afterwards. Terrific workout!

I weighed in this morning at 153.5 pounds. I have lost 1/2 of a pound since 31 August with an overall weight loss of 8.5 pounds since 01 June. I have basically been maintaining my weight the last few weeks. Personally, I think intermittent fasting along with staying away from soda, fried foods, and added sugar helped me maintain. When I do indulge, it is in moderation. I choose the treat for one meal or snack instead of an all day affair. I would love to see 149 pounds by the end of the 30 days.

Since cooler weather arrived this week, it finally feels like autumn. Cooler weather makes it more comfortable to walk outside, and I can fit it in my schedule earlier in the day. As always, dear reader, I am excited to see what I can accomplish in the next few weeks concerning my health and well-being. What are you doing to improve your health? Happiness!

“Food can be fun and exciting, but never forget that it’s your body’s most important fuel.” ~ Ian K. Smith, M.D.

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Weigh-In Wednesday: Cleaner & A Little Leaner

Posted in Health and Fitness, tagged , , , , , , , , , , , on August 31, 2022| 5 Comments »

Happy Hump Day, dear reader! I officially completed Clean & Lean yesterday. Overall, I am satisfied with the results of this month-long challenge. I like intermittent fasting, and the 14:10 TRF (time restricted feeding) schedule works well for me.

As I mentioned in my last post at the start of this program, I did not use the Workout Plans in the book. There is absolutely nothing wrong with the fitness portion of the plan. I knew I could not commit to the step count (walking) or the staircases (no access) during the month of August. As for the exercises, I used Beachbody on Demand (4-week program called Start Losing with Jen Widerstrom) and walked most evenings after dinner (at least 20 minutes). Thankfully, I had started my BOD program in July because my life got a bit hectic between 19 August and 28 August (no workouts), and I was able to complete that fitness program which I enjoyed.

While I did not strictly follow the book’s eating plan, I followed the Clean & Lean guidelines as closely as possible. I drank plenty of water but no alcohol. I ate as many of the 30 clean foods as possible. I stayed away from fried foods, artificial sweetners, and MSG. I limited added sugar, soda, condiments, processed foods, and white flour. We celebrated Andrew’s birthday, so there was cake and ice cream. I have been eating fruits and veggies, but could be eating more of both on a daily basis. I am eating a moderate amount of dairy and taking my daily vitamins.

I weighed in this morning at 154 pounds. I have lost three additional pounds since 03 August with an overall weight loss of 8 pounds since 01 June. Considering how busy I have been lately, I am pleased with my results.

With all of that being said, I have PLENTY of room for improvement. I am the worst when it comes to time management. I am terrible at meal prepping even though I know it is effective. I overextend myself because I want to be involved in everything. And, I do not sleep well which I think is tied to menapause. I love a good routine if I can stick to one; however, throw one monkey wrench into my routine, and it all falls apart. Then, I get down on myself which causes me to shut down, and then I procrastinate like a rock star.

So, what’s the next step? At this moment, my plan is to not start any new fitness programs on BOD. A holiday weekend is approaching with Barry starting vacation this Friday. We have plans to do a bunch of tasks around the house. The weekend after, I go into dinner theatre mode for an entire week because I got a role in Murder! At the Disco at the Columbia Theatre. In addition, I have all my reading projects for the month, my weekly improv class, and I am supposed to be launching my YouTube channel in September. Presently, I do not want to start anything new or add anything more to my already overflowing plate. Therefore, my plan for the next 30 days is to continue following the Clean & Lean guidelines and exercising (walking and DVD workouts) daily.

Before bidding you farewell, dear reader, I want to share the results of my nerve test and update you on my hands and wrists. Good news! I have NO nerve damage. My right wrist is feeling much better; however, I am tentative with how I use it, especially with lifting things (or Tooty) and doing certain exercises. I think a combination of meds, exercising, and adjusting my sleep position has helped with the numbness in my fingers. Hopefully, I am turning a corner with this issue. I am ready to move on and jumped into September with both feet. Happiness!

“Regardless of what you accomplish, always consider yourself a work in progress, for this humility will allow you to accomplish even more.” ~ Ian K. Smith, M. D.

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Weigh-In Wednesday: Leaning Into Clean & Lean

Posted in Health and Fitness, tagged , , , , , , , , , , , on August 3, 2022| 5 Comments »

Happy Wednesday, dear reader! It is time for me to finally lean into Clean & Lean by Dr. Ian K. Smith. I actually started the 30-day plan on Monday of this week, and it is going well so far. My health and fitness journey actually started back in June; however, I am taking small but intentional steps to ultimately reclaim a healthier version of myself once and for all. As I told Simon, mon frere, “I have a date with Europe.” I want to be healthy and physically in shape to acquire the most out of traveling to all of the places included on my List of 100 Dreams. I experienced a taste of exploration when Andrew and I visited New York City in June. We walked everywhere, and it was exhilarating for me. Of course, I love walking! Honestly, it is not only just about traveling, but also being healthier in general and feeling good about myself. When I am eating healthy and exercising regularly, I have more confidence and energy which benefit me in every area of my life.

The foundation of this program is based on the Clean 20 eating plan with 10 additional clean and lean foods along with intermittent fasting and exercise. For intermittent fasting, I have chosen the 14:10 TRF (time restricted feeding) schedule. Some of the components I really like that Smith provides in his programs are the daily meal and snack suggestions, health-related information, encouragement, recipes, and a great deal of flexibility. Planning and preparation are the key to success on any program. As with his other plans, there are clean eating guidelines.

Clean Eating Guidelines

  • Drink lots of water.
  • Drink only freshly squeezed juice.
  • Eat plenty of fruits and veggies.
  • Eat dairy foods.
  • Try canned and frozen options (packaged in water/natural juices).
  • Focus on the 30 clean foods.
  • No alcohol
  • No soda (regular of diet)
  • No added sugar
  • No artificial sweeteners
  • No MSG
  • No fried foods
  • No white flour
  • No mayo, ketchup, salsa – unless homemade (there are clean versions in the grocery store)
  • No salad dressings loaded with sugar
  • Breakfast option: 2 scrambled eggs with cheese, spinach, and mushrooms with a slice of wheat toast ( with yogurt margarine) and mug of 2% milk
  • Lunch option: salad with spring mix lettuce, tomatoes, kalamata olives, marinated artichoke heart quarters, chicken breast, blueberry vanilla goat cheese, and roasted pecans with dressing and a mug of water
  • Dinner option: baked salmon, green beans, and sweet potatoes with a mug of water

Regarding the fitness element of the plan, I am not using the exercises in the book. There is absolutely nothing wrong with the fitness portion of the plan; however, I will be using Beachbody on Demand (subscribed for one year) or my own fitness DVDs for workouts. In addition, I am walking every evening after dinner (at least 20 minutes). I am currently on the second week of a 4-week program called Start Losing with Jen Widerstrom. It is a low-impact beginner program that focuses on cardio and strength training. It is fantastic, and I love the instructor!

I mentioned in my last post that I am having an issue with my right wrist (tendonitis) and both my hands. I saw my orthopedic last Friday, and opted to get another cortisone shot in my wrist (last shot – 02 November). It has given me some relief. My hands are a different matter and started bothering me at the end of May. Many mornings, I wake up with numb hands. Once I get out of bed and flex them, the numbness goes away pretty quickly. It is annoying and a bit concerning. I think it is related to the position of my hands/arms while sleeping. Somehow, I am pressing on a nerve and cutting off circulation to my hands. What the heck! Truthfully, I really do not know the cause; it is just my theory. I have been trying to sleep with my arms by my side which seems to help; however, it is not the most comfortable. Needless to say, I am scheduled to have an unpleasant nerve test done next Wednesday. I appreciate any prayers and positive thoughts that you can send my way, dear reader, that it is not anything more serious than “at 53 years old, I cannot sleep correctly.”

Before wrapping up, I have to share that I weighed in this morning at 157 pounds. I have lost two pounds since Monday with an overall weight loss of 5 pounds since 01 June. I know the workouts are helping because my balance is improving, and I am feeling more elongated when walking which means my core is getting stronger. I still need to drink more water. I want to develop a better schedule for my workouts. Time tracking is in my near future. HA! In the meantime, I need to keep high 5ing myself and showing up. Happiness!

“While tangible goals such as weight loss, muscle strengthening, and body sculpting are important, so is the goal of making sustainable lifestyle changes that will keep you feeling healthy and fit.” ~ Ian K. Smith, M. D.

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