Back to work

Yep.  I am back to work already and my little guy is already 11 weeks old!  I can't believe it!  So here is my progress so far...

11 Weeks postpartum and I have about 9 pounds to lose before I am pre-baby boy weight.  I have lost 2 inches just in the last week.  I am still in the accountability group which has been tremendously helpful.  Since I started the accountability group I have lost a total of 7 inches.  Not huge numbers but that it what it is all about.  Consistency and slow weight loss because you will learn the new healthy habits and you will stick with them.  Fast weight loss is not something that is recommended because you are more likely to gain the weight back.  That is not my goal.  I am ok with slow and steady at this point.  

In case you are interested, I am going to be staring up some healthy eating and lifestyle change workshops at Cardiology One in the near future.  Those who attended the last ones felt they were helpful.  I will be posting some information at the office and I will make sure to post some info on this blog as well.

Have a great weekend!!

Becky

My non-scale victory

Today I was able to run 4 and a half minutes without stopping.  Maybe that doesn't sound like very much, but to me that is a huge deal.  That means my workouts are getting a little easier.  I was able to push myself a little which is huge to me.  No, the scale is not moving by leaps and bounds but I am feeling better about myself because I can see some change through my consistent effort. 

So how do people do it?  How do they lose the weight or achieve the body or the health they want?  They keep showing up to the gym.   They make small consistent changes.  They plan their meals. They decide that their health is important. They keep going.  JUST KEEP GOING.  Even if it is overwhelming or things get tough....keep going. 

 



What will happen if you don't give up? 

 



I love the quote above.  Yes weight is a way to measure how you are doing with your health however, what about all these non-scale victories.  What about inches lost or how your clothes feel?  What about how you feel about yourself before you get on the scale?  Don't let a number affect the way you live your life.  Move past the number and keep your head up.   To be honest, this was an enlightening quote for me this week.  I have been focusing a lot on whether the scale moves and it really hasn't yet this week.  So when I read this quote it empowered me.  I was able to run further today than 2 days ago.  My workouts are getting stronger.  That counts as progress to me even if the scales do not reflect that.  My body is changing even if it is taking a while.  I am going to keep showing up---
showing up to my workouts, showing up in the kitchen to make the right choices with my diet and showing up to parties and choosing what I want to indulge in.  I am in control....

Simple recipe- Rice, chicken and veggies

Chicken with rice and veggies


2 cups brown rice, cooked ( will make 4 servings )

4 thinly sliced chicken breast

Green beans, broccoli or asparagus

1 can low fat cream of mushroom soup


Heat the oven at 350 degrees.  Lightly spray the bottom of a casserole dish with cooking spray.  Add the cooked rice to the bottom of the pan.  Then add the veggies, then chicken on top.  Spread the cream of mushroom soup on top.  Bake for 35-40 minutes or until the chicken is done.  You can add a little parmesan cheese on top if you like.  Yummo! 

My fav granola bars

So I found this recipe on a blog that I follow.  The website name is called sisinshape.com and you can find the blog on that website.  She has a couple really great recipes on there that are pretty easy... and good.  Love it!   So I love these granola bars.  Here is the recipe:

Granola Bars (16 Bars)

 

2 1/2 c quick rolled oats

1 c unsweetened shredded coconut

1/2 c chopped raw pecans & almonds

1/2 c chopped dried blueberries

1/2 c cacao nibs

1/3 c whole wheat flour

1/4 c ground flaxseed

1 tbsp chia seeds

1 tsp cinnamon

1/2 tsp salt

3/4 c pure pumpkin

1/2 c honey

1/3 c melted coconut oil

1 tsp vanilla

 

Combine dry ingredients.  Then combine wet ingredients...then mix together.

Bake 350F for 25 minutes

 

It may seem like a lot of ingredients but they are fabulous!  I don't feel guilty for eating one of these a day because these are all healthy ingredients.  Yep!  Love the healthy ingredients!  I hope you love them as much as I do!

 

Becky

Challenge

As  I mentioned in the last post, I have joined a challenge group to get me more motivated and on track... and I love it!  It is so helpful to have other people going through what I am going through and working towards the same thing at the same time.  One of these people being my sister.  I love the motivational quotes and seeing everyone on social media posting that they are exercising and eating well.  It inspires me and challenges me to do the same.

I have been able to lose 2 pounds.  Not a huge number I know but it is progress.  I have 2 choices here.  1) I keep going or  2) I maintain the same.  Number 2 is not an option for me.  I have goals I have to meet and will meet.  There is no turning back when my mind is made up.  It is that simple.  Stick to your goals.  It will be hard and you will want to quit but find a reason why you won't.  Find a reason that drives you and focus on that reason. 

I am so excited about this group because it has really fueled my intention to live a healthy life and work towards my goals.  I see all these other ladies really focusing and I love it!  It isn't about the competition for me.  It's about me versus me.   Me meeting my goals!

 





What do you intend to do to meet your goals?  What does that look like to you?  Why do you want to meet your goals?  Why is it important?  When you get up every morning, set your intention for that day.  Stay positive and keep your mind on your goals at all times.  You will face adversity and it will be hard but think about what you may gain if you stay focused. 

Baked Pumpkin Oatmeal

Fall is approaching so hello pumpkin!!!  I made baked pumpkin oatmeal this morning.  I cannot get enough of oatmeal lately... and coconut... and pumpkin.  SO here is the oatmeal recipe!



Baked Pumpkin Oatmeal (recipe courtesy of Gina Kirk)

2 cups oatmeal
1 cup pumpkin
1 and 1/2 cups of milk
1/4 cup pure maple syrup
2 tsp of pumpkin pie spice
1/2 tsp vanilla
1/8 tsp salt
1 tsp baking powder
I added some chopped pecans to the top when it was finished and a drizzle of maple syrup


Combine all ingredients and place in a 8X6glass baking pan.    Bake in the oven at 350 for 20-25 minutes or until the middle is firm.  I used an 8X8 because that's what I have and it took about 30 minutes to bake.  Enjoy!

Meal Ideas

So this is what I ate yesterday.  For breakfast, I ate plain Oikos Greek yogurt with about a teaspoon of honey, raspberries and homemade granola. 

 

I love raspberries in yogurt.  I love the little crunch it gives... YUM.  Doesn't take much to make me happy.  I make the granola recently.  Very easy.  I found this recipe on Organize Yourself Skinny and I plan on making another batch soon because it was awesome and it made my house smell great ( bonus). 

 

3 cups rolled oats

1 teaspoon cinnamon

½ teaspoon salt

1 cup shredded unsweetened coconut

1 cup blanched sliced almonds

¾ cup pure maple syrup

¼ cup coconut oil, melted

1-2 teaspoons pure almond extract- I just used vanilla extract because that's what I had

 

 Preheat oven to 325 degrees.

1. In a large bowl mix together rolled oats, cinnamon, salt, coconut, and almonds. Make sure it is well mixed before adding the liquids - this will prevent the cinnamon and salt from forming into glops on the oats.
2. Add in the maple syrup, coconut oil, and 1 teaspoon almond extract. Give it a quick taste. If you want to add more then add ½ teaspoon at a time, tasting in-between, until you achieve your desired taste.
3. Spread out granola mixture on baking sheet sprayed with cooking spray.
4. Bake for 35 minutes. Stir at 20 minutes then stir every 5-7 minutes. I found this batch to cook faster than others so keep an eye on it so the granola does not burn.
5. Let cool and place in large mason jar or air tight container.

 

 Like I said.  I really enjoy the granola.  You can eat 1/2 cup in milk for breakfast or 1/4 cup over granola for a serving. 

 

 

On to lunch.  So for lunch, I had some chicken tenders in the freezer so I put those in a crock pot on high for about 3 hours.  Then I added some medium salsa and about 1/4 cup maybe a little less of black beans.  Let it cook on low for about 30 minutes and shredded the chicken.  I used this in a wrap with lots of fresh veggies.   Very quick and easy.  I topped with guacamole also.  The wrap is a Flat Out wrap that is 90 calories.  You can find them anywhere.  I ate another one today as a matter of fact :)

 

 

 

Dinner was eaten at my sisters house but crazy as it seems that recipe was already posted on this blog!  If you look back a little bit, you will see a recipe for grilled pizza.  That is what we ate last evening.  We made ours with whole wheat crust, olive oil and garlic sauce and the toppings included tomatoes, spinach, fresh basil and mozzarella.  BAM!  That was dinner.  Unfortunately, I do not have any pictures of the pizza.  I think we all ate it too fast as we were all starving after a day of swimming!  Nonetheless, I hope this gives you some good ideas for a couple meals.

 

 

So next week, Tuesday to be exact, my sister and I are joining a Biggest Loser Challenge on social media.  I have to report in my weight and measurements every week.  Can I tell you that I am so excited about this.  I love accountability!  It helps push me along and I also love a little competition.  The other great thing is I get to do this with my sister.  We are both probably 15-20 pounds away from our goal weight.  We are both going to exercise for at least 30 minutes per day and eat healthy.  Yay!  Goodbye baby weight!!!

 

 

 For those of you reading this, I have held meetings at the office in the past and for some it has inspired them to focus and get to where they want to be.  I have met with people individually and this has also helped keep them accountable as they are answering back to me.  I am interested in doing this again in the future so more to come on that.  If you are interested, please feel free to contact me in the mean time and I will let you know when the groups will start.  My email is bwolfe1121@gmail.com.

 



So I will of course keep you guys posted on my progress as I really get down to business this week.  I can up the ante a bit on my exercise as I am closer to 6 weeks postpartum and feel great.  My workouts thus far have not been too strenuous but I am up for a little more challenge at this point.  Wish me luck!


Becky