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

Small Victories

I can fit into a size 10.  Before baby number 2, I was wearing a size 6-8.  Now I am in a size 10.  Not comfortably but my jeans fit.  That is a small victory for me at this stage.  Baby boy (Logan) is 4 weeks old today.  I cannot believe it!  Time is flying!

Sometimes to put things in perspective, I like to think about non-scale victories.  The scale may not be changing much but there are other ways to tell that my body is going back to normal.  I can button a pair of jeans, my legs are looking smaller and I can see more definition in my arms again.  I have been working out (walking and doing an exercise video) and I feel good after I workout.  I have more energy and feel so good after working out.  I feel like that is the time I get to spend for me.  I look at exercise differently now.  Before I looked at it like it was a chore and now I feel like it is essential in making me a happier person because I LOVE how I feel after exercise.  Is it always easy... no.  Do I always feel like exercising... NO.  But do I love that I can feel stronger and more complete after I exercise... YES.  That is the time I get to walk and listen to music and thank God that I have an able body that I can change.  I may have mentioned this before but attitude is everything.  If you stay positive that is most of the battle.  Yes the process is frustrating.  I am there with you.  I know first hand it is frustrating.  Keep you eye on every little victory.  Every little change that you see is a small victory.  It all adds up.  Every little change can make a difference. 

 

 

This is my 4 week postpartum photo (with Joey's head in the mirror!).  I have my jeans on in this picture.  When I look at it, I see the extra weight but I am not going to concentrate on that.  I choose to concentrate on the fact that I can fit into a pair of jeans!!! 

 

Hope you are having a great week.  Enjoy your weekend!

 

Becky

On the move...

Yep.  I have officially started exercising.  I feel great as I am 3 and 1/2 weeks postpartum and feel that I can get back in to the swing of things.  I am taking it easy right now though.  Today I was able to do an exercise video and I took my kiddos for our usual walk around the neighborhood. 

As far as the scales go.... nothing exciting going on there.  I think I have hit a plateau of what I can do with my diet.  I need to be more active if I want to lose the weight.  Hence why I have started exercising.  I still have about 18 pounds of baby weight to lose and something tells me I am going to have to exercise differently if I want my old body back.  I have more extra skin than I did before and I feel like the weight just fell off before. Not happening this time. 

 



Always, always, always stay positive.  The only other alternative is negativity or complacency.  What is the point in that?  I choose not to live my life in a negative manner.  Yes there are plenty of women who are going to look better than I am but that's ok.  I want to be the best I can be for me and me only.  I am competing against me and no one else.  I am constantly going to fight to be the best version of me that I can be.   Why?  It is so important to me that I feel good about myself.   A person who has a positive self image portrays confidence.  I want confidence.  A person with a positive self image is able to give more of themselves to others.  I am a Christ follower, mom, wife, friend, sister, daughter and PA.  I NEED to be able to give the best of me to my family, friends, and patients.  I need to have a positive self image because it makes me better in all that I do.  That is so important to me.  So yes, the scales have not changed much but I will keep fighting to feel the best that I can.   So I have a few questions for you to answer.

Have you ever considered that living for the healthy you would be so beneficial not only to you but to others?  Is it worth it to you?  What would keep your spirits lifted when things get tough?  How do you persevere when things are not always positive? 

Reading inspiring quotes helps me to stay positive so that's why I always include them in my posts.  I hope it helps you too.  I hope you are having a great week.  If not, choose to make it better.  You are the one in charge of your thoughts. 

Banana Pancakes

So I stumbled upon a recipe for banana pancakes... ok so actually 2.  I heard you can actually make pancakes with 2 eggs and I banana.  This was not the recipe I tried but I heard you can do that.

The recipe I used this morning was:

1 banana
1 egg
1 tbsp peanut butter
1 tbsp maybe a little more of whole wheat flour- depends on the consistency of the batter
dash of cinnamon

These were fabulous.  My husband and 2 year old ate them very fast and said they would totally eat them again.


This is another recipe from the 21 day fix (part of Beachbody fitness):

2 eggs
1 banana
1/4 cup applesauce
1 tsp vanilla
1/2 tsp cinnamon
1/2 cup oats

We had these the other day also (consider this my confession that I love pancakes.)  These were also very good.  I put just a touch of maple syrup on them and that was it.  Very good stuff.  Helps with the pancake cravings but these are a healthier version. 



I wanted to share these recipes.  Hope you give them a try and enjoy!!!!

What does healthy look like to you?

I follow several everyday moms and fitness enthusiasts who are just like me.  Trying to stay healthy while living a hectic life.  I saw a post that inspired me.  It was involving the "definition of healthy."

What is your definition of healthy?  What does it look like to you?   How would you feel?   What would a healthy you eat?  Would you exercise?  How would you handle stress?  How would you stay motivated?  What types of exercises would you do? 

Are you living for the healthy you now?  Let's think about this for a second.  We all have goals.  Most of the time we think we have to achieve our goals before we actually live like we want to.  Once we get to a certain size or once we lose the amount of weight we want, then we will be happy.  Why can't we be happy where we are starting?  Why can't we accept where we are now?   We are trained to think that we will finally achieve happiness when we fit the mold of society.  I don't buy that. 

Here is what I would like to see.  I want to see people living for themselves and making their own definition of happy and healthy.   Let's get rid of the fad diets and start eating real food and moving our bodies instead of being complacent.  Let's take charge of our health and maybe get rid of some medications.  Some diseases can actually be prevented with the proper diet and exercise.  Why can't we choose that as our medicine?   I would love to see people being happy about eating great healthy food and exercising instead of dreading it.  Why is it that we think that we are missing out when we choose to eat healthy?  Is it really that bad?  What is the worst part about it? 

Let me tell you the best part of this whole post.... you get to decide what your version of healthy is.  If you can't live without chocolate.... don't.  If you can't live without French fries... don't.  You have the authority to decide what you eat in moderation.   If you hate spinach... guess what you don't have to eat that!!!  If carrots aren't your thing... it's ok, your the boss!   What are your favorite healthy foods?  I can't live without salmon, chicken, broccoli, watermelon, strawberries, peppers and a whole list of other foods and yes those foods are healthy!  I also cannot live without chocolate and ice cream and cake and you know what, I eat those things too! 

There is this thing called mindful eating.  It basically means that we keep our health goals in mind when there are special occasions.  For example, who doesn't like to indulge at a party?  Mindful eating means you get to choose what your indulgence food is and how much is acceptable to eat.  Yep, that's right, your the CEO of what you eat.  You get to hire or fire the foods you want in your business.  Let that empower you to live the healthier life that YOU want.   


Have a great weekend!


Becky

Patience

"Rome wasn't built in a day."  That is what my husband tells me when I get frustrated that I cannot fit into any of my pre-baby clothes.  In fact, I cannot even fit into a size larger than my pre-baby clothes so yes I feel overwhelmed.   The way I look at it, I have 2 choices from here

1.  Accept where I am now
 
or

2.  Continue to work towards reaching my goals


I choose number 2 and here is why:

I want to feel like I did before baby.  I had a lot of energy and was able to keep up with my toddler without difficulty.  I felt well and I was happy with how I felt and looked.  To me that is so important.  I want to be able to keep up with my kids and be able to participate in 5K runs and lift heavy weights and all the fun things I did before pregnancy.  I want to be a role model to my patients that yes it is hard to get to where you want to be but it can be done.  We all struggle with weight at some point in our lives but at any moment you can decide to change your life.  One day at a time, one hour at a time and one minute at a time if you have to.  One little change in your life can make a big difference in your overall health.  Right now, I sometimes take it hour by hour because I get frustrated with what I see now.  I try to take a deep breath though and realize that I put this weight on over 9 months and it will not come off in 2 weeks.  Baby is totally worth it don't get me wrong, but the process to getting back to me is overwhelming.  I will admit that my diet has not been the best post-baby.  So what am I doing about this you ask?  I am starting over with meal planning.  For me, it helps to have all of my meals planned so there is no guess work when it comes to eating.  I do not like to eat out very often because  1) I LOVE to cook  2) my food is healthier because I know what goes into it and  3) it is cheaper for my family to eat in.

I love healthy food- fruits and veggies, whole grains, proteins...YUM.  I love looking for different recipes to try so I will continue to share the ones I love when I do these posts.  Eating healthy is not boring.  There are so many ways to make it fun.  My husband actually gets into it too.  He likes to try new foods (he can't cook but he is a happy eater:)  It is fun for us to plan meals together.  Make it fun in your family too.

Motivational quotes help me get through the day so I would like to leave you with one I found the other day. 

So on to a recipe.  I am oatmeal obsessed right now so here is a recipe for overnight carrot cake oatmeal.  It is really yummy.  I love it and I am making it again tomorrow!!!


Carrot Cake Overnight Oatmeal  (recipe from dashingdish.com)

3/4 cup	Unsweetened almond milk (or milk of choice)- I used 1%
1/2 cup	Plain low fat Greek yogurt (or mashed banana, applesauce or pumpkin)- I used Pumpkin
1/2 cup	Grated carrots - 1 large carrot will work
1/4 tsp	Salt (or to taste)- I omitted the salt
1/2 tsp	Cinnamon
1/2 tsp	Apple pie spice- I didn't have this so I skipped this
2 tbs	Baking stevia (or 1/4 cup sweetener)- I substituted pure maple syrup here
1 cup	Old fashioned oats
1/4 cup	Protein powder (or additional oats)
	Toppings of choice to add the morning you eat - I added a dash of additional cinnamon and a dash of milk and oh my goodness it was good!! Mix all ingredients together in a bowl the morning before you want to eat the oats.  Place in 2 separate bowls or mason jars.  Refrigerate over night. Eat cold or microwave for 60 seconds.  We chose to warm them up and they were fabulous!  Add a touch of cinnamon and a little milk to make them creamy or you can add a little vanilla yogurt on top with pecans.  Your choice but this is definitely worth trying!

Eating in Moderation (recipes for coconut oatmeal and chocolate avocado mousse

 

I am already one week postpartum!  I cannot believe it.  Ok, I can believe it.  I see the stretch marks and the extra skin and fat around my midsection.  Not glamorous I know but it is real.  I am now down a total of 13 pounds probably due to the extra fluid I was retaining in the hospital and help from breastfeeding.  So about 20 ish pounds to go I think.  The funny thing is, this is what I weighed my junior year in college and I really didn't think much about it.  I lost some weight before I graduated college and I was happy to be thinner because I felt better.  I never really got into fad diets until about 5-6 years ago.   Then, I swear I tried them all.  I tried the vegetarian thing, the higher protein diet, eating next to nothing and binge eating.   Yes, I have been through quite a few.  After the birth of my first son, I started to eat well.  I started to eat healthy foods and some "cheat foods."  Most of my diet would consist of whole grains, fruit, veggies, healthy fats etc.  The stuff I know I should eat.  The other part of my diet was little cheats or treats that I would allow myself.  For example, I am in favor of eating healthy most of the day with that little treat somewhere in the day that I look forward to.  For example, I would drink a cup of hot cocoa at the end of the day and I would look forward to that.  That was my treat.  That was my guilty pleasure.  If it wasn't hot chocolate, I would do something else like cheese and crackers but small portions just so I got enough to satisfy my craving.  That was enough for me.  I realized I didn't need to go overboard to be happy with the food I was choosing.  I could eat really great tasting healthy food and have "my little cheat foods" and still lose the baby weight.  In fact, I gained 40 pounds with my first pregnancy and lost a total of 55 pounds following my own diet. 

This is my point.  When did we forget about eating in moderation and start following all these crazy diets?  Why can't we eat mostly healthy and enjoy the foods we love in MODERATION?  Why can't we define in moderation on our own terms?  Why do other people get to tell us what to eat on these crazy diets?  Why can't we decide what is best for us?  Why do we get so concerned about following these people who may or may not know anything about food and health and forget about we ourselves need in order to be healthy?  I think we need to dig deep and find out what works for us.  My process to getting back to healthier me is probably totally different from yours and that is perfectly ok.  It should be.  We are not exactly the same.  I don't want to conform to a diet that I cannot sustain.  I want a diet that I can live with forever.  I want to succeed in losing this weight and getting back to a better me because I know I deserve it. 

If you are starting this process with me, here are some things to think about:  What is your why for wanting to be healthier?  It has to be for you.  Not for your kids or friends or whoever, it  has to be for you.  Also, what does a healthier you look like?  Where would you start?  What habit do you think you could break first?  When would you start?  How would you hold yourself accountable?  Would you do a food diary?  Would you weigh yourself daily?  Count calories?  What would work for you?

Do not get overwhelmed with starting.  Make it what you want to make it.  Take your time and make one change at a time.  Do what is feasible for you.  What are your non-negotiables?  What can you not live without?  For me, I can't live without really good cake or chocolate or occasional cheesecake.  I can't live without wine or good conversation over a great meal.  I can't live without those things at all.  And you know what, I don't have to because I make the rules on what goes into my mouth.  That is empowering enough for me. 


So I found a couple really good recipes I want to share.  Coconut Oatmeal and Chocolate Avocado Mousse.  I will be sharing some other really great recipes along my journey so stay tuned!



So on to the oatmeal.  I found this recipe on Organize Yourself Skinny website.  I found them somehow on Facebook and went to the website.  There are tons of great recipes and ideas on how to prepare food ahead of time to be successful in following a healthy lifestyle which I LOVE!  This oatmeal is amazing!!!!  It tastes very warm and is very filling.  We ate it twice this week as a matter of fact.  My husband and my 2 year old both asked for seconds so I am pretty sure the recipe is a winner.    So here is what you do:


1 tbsp. coconut oil

1 cup steel cut oats

3 cups hot water

1 cup milk, your choice.  I used skim

1 tbsp. vanilla

3/4 cup unsweetened coconut, shredded or finely chopped  - found this at Marcs in the baking aisle


Add the coconut oil o the pan and let it melt.  Then add the oats and let them toast for about 2 minutes.  Then add the hot water. Bring to a boil and simmer for 25 minutes on a low heat- so they are slightly bubbly.  Then add the mild and cook for about 15 minutes.  At the end of 15 minutes you might notice there is a little extra milk which is ok.  It will soak into the oats.  Add the vanilla and coconut and let stand covered for 5 minutes.  Drizzle maple syrup to taste and enjoy.







Chocolate avocado mousse  ( recipe courtesy of www.bodyrock.tv)

1/3 cup honey
2 avocados
4 oz dark chocolate pieces
1/3 cup cocoa powder
3 tbsp. coconut oil

Melt oil, honey, cocoa powder and chocolate in a pan.  Peel or scoop out the avocado and place in a food processor.  Add the melted chocolate mixture and blend until smooth. Refrigerate for about 12 hours.  It is chocolatey so BEWARE!!!

Update

 

Update on this blog



So as many of you may or may not know, I recently had a child.... 5 days ago.  We named him Logan James.  He was 7 pounds, 9 ounces and 20 inches long.  He looks exactly like his older brother who is now 2 years and 8 months old!  During my pregnancy, I gained 35 pounds.  Healthy weight gain for my size and the pregnancy went well.  Baby is healthy and happy.  Needless to say I am loving life and I am on maternity leave now.  What I would like to do with this blog at this point is document how I intend to get back to a healthier me. 

During the end of my pregnancy, I found it was a little harder to fill up on fiber like fruits and veggies because I was just not hungry.  Also, I did have some food aversions during the pregnancy but I feel great now.  But... I feel overwhelmed on how I am going to get back to where I was pre-pregnancy.  I feel like a lot of people do when they have an intended goal and are just starting out.  Let me start by saying when I got home from the hospital I lost only 5 pounds....yes 5 pounds.  They had to give me some fluids (3 liters of fluid) during labor because my blood pressure kept dropping.  So at the end of the hospital stay, I had lots of swelling in my legs and was feeling very bloated.  Needless to say I was dismayed to find out I had only lost 5 pounds. 

So this is my journey towards losing 30 pounds and getting back to me.  I am back to eating healthy food that I missed during my pregnancy due to aversions or lack of room due to baby.  Honestly, I just started today.  When I woke up yesterday, I was very emotional about how I was going to succeed in this process.  Then I realized, I have done this before and I can do it again.  I know I can.  I also have quite a few people I look up to who have been in my spot and they keep going no matter what.  The process of getting my health back is not going to be easy but I am ok with that.  I am going to take one day at a time, one minute at a time if I have to because this is what I want and I am determined and focused to be the healthiest version of me that I can be. 

Throughout my process, I will be giving you some ideas of what I will be doing to lose the baby weight and get my health back.  Maybe in the process I can help someone else with their journey.  Have a great day everyone!!