Feeds:
Posts
Comments

Posts Tagged ‘healthy recipes’

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

Read Full Post »

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.

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 

Read Full Post »

In Dianes Kitchen

Recipes showing step by step directions with pictures and a printable recipe card.

Conversations on finding and loving who I am

Let's have an open conversation about life.

gracethoroughgoodbeauty

Beauty and lifestyle Blog

Edge of Humanity Magazine

An Independent Non-Discriminatory Platform With No Religious, Political, Financial, or Social Affiliations

HappierHealthier.Blog

Creative personal growth toward better health and happiness

Health Matters

Healthy Living

The Kat Files

Finding Adventure in Everyday Life

Never Alone

Empowering Oneself

DeHarts Web Solutions

Effective Websites Focused on Results

Get On With It

Writing and drawings about work, family and the stuff in-between

theleadlesspencil

Doing the best that I can, at writing, running and living

Daniel J Bockman

Businessman, Author and Speaker

Li. A. Wake

Author and Screenwriter

dastardly.reads

procrastination.queen

This West London Life

Attempting to live a better story ... and scrapbooking it.

Ask Dr S.

Lifestyle, Performance, Physical Medicine

ilovemyhomebusiness.wordpress.com/

Helping families one family at a time.