Ok… MIA for a couple of days…

Days 9,10, 11, 12, 13, 14… Where did that 5 days go?

At the moment with all the studying that I am doing, finding time in my day to write is difficult, but I will continue to try.

The last 5 days have been a little up and down – I have started devoting my lunch time quietness to studying instead of working out. While remaining active and healthy is important to me, so is the qualifications that I am chasing at the moment. And, well, if you know me, then you know the list of qualifications keeps growing (that’s a story for another time)

The next couple of weeks is going to be insane – Engagement party, my daughter’s 3rd birthday, finishing off assessment pieces, clinic hours…..

So I’m going to keep this post short and sweet – My eating has been ok, not perfect, but what is perfection. I listen to a bunch of pod casts, and the one thing that has stuck in my mind from one was that I dont want to create an unhealthy environment of eating for my daughter – So occasionally we will have some ice-cream together 🙂 and thats ok! Balance, not perfection. You are all HUMAN! And ice-cream tastes good!!

I have scheduled some time at the end of the week to do a weekly recap… Hopefully life doesnt take over too much 🙂

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Day 7 and 8…

Time for a recap…
The last couple of days have been hard. I had a pinched sciatic nerve, which pretty much rendered me useless. I have had a couple of rest days, and a massage (such a shame I couldn’t give myself the massage)…

Today (day 9) I am hoping to get back out into the garage and do something light, nothing crazy and get some intentional movement happening.

Day 7 – Food wise things have been going well. Changing habits that you have let back in is hard. But I am getting there.
Breakfast – Banana, blueberry smoothie, some bacon and a coffee.. ahhh bliss! I love smoothies, they are simple and easy to make, they aren’t time consuming and you can put a whole heaps of things into them and they are just delicious.

In my banana blueberry smoothie I put:
1 banana
1 handful of frozen blueberries
1/4 cup oats
1/4 cup full fat greek yogurt
Almond milk
Some Manuka honey
BLEND 🙂
Lunch: I had a chicken salad.
Dinner: Steak with salad and homemade chips..

Why does eating healthy have to be hard? Why does it have to be boring? Oh wait, it isn’t 😉

Day 8 –
For the last couple of months I have been getting a Goodness Me Box (http://www.goodnessmebox.com). This month there is a variety of things to try. One thing that I was pretty eager to try was the Henry Jones & Co. Fruit & Chia Seed. The one in the box was Raspberry and Chia seed. It tastes amazing!

Breakfast: I made some simple Vanilla Overnight Oats and added 2 teaspoons of the Raspberry and Chia – BEST.BREAKFAST!!!

Lunch: I renamed yesterday Comfort Food Tuesday – The weather here, in Canberra was disgusting. It rained all day. Work was particularly tough (thats another story, for another time) so I made my Nana’s recipe, Tuna Casserole. It’s an all time favourite of mine. I had it with pasta and it was glorious!

Dinner: I continued the Comfort Food Tuesday theme, and had the left over bit of Tuna Casserole.

Exciting things are happening. I am studying away, and have set up a Facebook page for my Massage Clients and availability. Eventually the page will change with all the other studying I am doing, but its just so exciting I had to share.

Happy Hump Day 🙂

Day 3…

Well Day 3 was technically yesterday, but I didn’t get a lot of spare time yesterday to blog.

I took yesterday as a rest day. It’s safe to say that my body has taken a bit of a beating in terms of workouts this last couple of days.
Tonight though (day 4) I am going to go and try out Bikram Yoga (This should be interesting)…

Yesterday’s delicious food was…
Breakfast: Overnight Blueberry Oats – Pretty simple stuff. I use 1/2 a cup of Organic Rolled Oats, with 1/4 cup of almond milk, 1/4 cup full-fat greek yogurt, 1/2 tbsp chia seeds, and a handful of frozen blueberries. Pop it all into a container, mix it up,, and leave it in the fridge overnight. Delish!

Lunch: I had left overs from dinner. I reheated the chicken and made a salad with some fresh lettuce, tomato, avocado, onion, capsicum, feta and popped a little homemade mayo in as well.. Good to go!

Dinner: I have stumbled across some really quick and easy Jamie Oliver recipes. The husband loves the Beef and Broccoli Stir Fry, and to be honest I am happy to cook it and eat it*

*Please note that my views on food have changed a little. I am not fully paleo/primal, I eat wheat, and gluten, and dairy sometimes. It’s delicious! This recipe does contain Hokkein Noodles.. I love them, and I believe that eating things occasionally won’t hurt 😉

Stay tuned for the update about Bikram Yoga 🙂

Meal Planning… This Is How I Do It…

I’ve said it before and I will say it again, I don’t know how people eat the same thing for days in a row (if you are one of those people, I would love to hear from you about your experience doing things this way). I love food, I enjoy eating food, I love cooking food, I like trying new things, I like going out to eat, I come from a foodie family – My nana helped teach me how to cook, my mum could probably win MasterChef if she wanted too, a couple of my uncles are trained chefs, and one of them is a food critic for the local newspaper… You get the picture…

Losing weight is a lot about food. How you are eating/fuelling your body. This of it like this – You have a brand spankin’ new car, the recommended fuel for this car is PREMIUM – If you put shit fuel in, the car will run shit. This is the same for your body. If you want your body to work the way it should, then eating the right foods will make you feel better.

Finding out what works for you is all about trial and error. Not one way of eating is going to suit every single person on this earth. Now that I am ‘sort of’ in maintenance I am not as strict on myself, but for majority of my meals I eat 100% Paleo. The thing is why brand it Paleo, lets call it ‘my way of eating’ because thats what works for me! For a long time I fuelled my body with highly processed food, lots of pasta, lots of bread, sugar, some more sugar, junk food, and maybe a little more sugar. 

Making the decision to get healthy and fit I knew that I would have to cut things out, try different ways of eating, try eating different things, but I also knew that I was going to be prepared – If you aren’t prepared, be prepared to fail.

Every fortnight my husband and I sit down and plan our fortnight of meals. Yes, I do this with my husband, because quite frankly its good to bounce new ideas for food off him, and well that way he knows exactly what I am cooking, so if he doesn’t like it, he knows what nights he has to fend for himself!

Each meal I cook I make sure that there is enough not only for dinner for myself, my husband and my daughter, but I also make sure that there is enough for lunch for both of us the next day (this saves money – If you have a husband or wife buying lunch every day, add it up over a year… You are looking at roughly $2500 a year) 

Cooking enough at dinner so that there is enough for lunch the next day mean that I am prepared for the next day. Of course there are some nights where dinner isn’t quite enough BUT in this case I always have salad stuff, and usually a chicken breast in the freezer that can easily be thawed, or a can of tuna that I can have. 

So here is my fortnight of DINNERS:

MONDAY Bunless Hamburgers
TUESDAY Paleo Chicken Schnitzel with salad
WEDNESDAY Bangers and Sweet Potato Mash/Steamed Vegetables
THURSDAY Santa Fe Chicken with Cauliflower Rice and Salad
FRIDAY Steak with Salad
SATURDAY OUT – Family BBQ
SUNDAY Chicken Caccitore with Steamed Vegetables
MONDAY Paleo Beef Strogganoff
TUESDAY Bolongnese with Zoodles
WEDNESDAY Stuffed Chicken Breast with Steamed Vegetables
THURSDAY Beef Stir Fry with Cauliflower Rice
FRIDAY Lettuce Wrap Burritos
SATURDAY TAKE AWAY
SUNDAY Roast Chicken with Roast Vegetables

Most fortnights there isn’t much of a double up. So in 1 month, we rarely eat the same thing. Why? Well because I believe a good variety of different meals mean that you never get bored, and because eating healthy doesn’t have to be boring.

Tips for making sure you are prepared:

– Have whiteboard or notebook that you can use to write your meal plan on.
– Write a shopping list, and stick to it (this will also help you save money)
– Cook enough at dinner for lunch the next day.
– Where you can, buy in bulk. Meal can be frozen on your grocery day, and then thawed the day that you need it for cooking.
– Have options that you can use for fresh lunches – cans of tuna, salad stuff, hams and chicken breasts.

 

Day 3 – The Gold’s Experiment

I HATE RUNNING! 

The word RUN is a dirty word to me. I despise running, it is my least favourite thing to do exercise wise. Why? I honestly don’t see the point. My husband on the other hand would run for kilometres – he gets some kind of enjoyment out of it.

It seems though, that Gold’s is having this impression on me. This morning I did a 5km run/walk. I can already see the shocked responses from my CrossFit friends – I am the ultimate whinger when it comes to running!

I made the decision last night that I would run this morning. I need to learn to love it, and be good at it. When my alarm went off this morning I turned it off – good thing I set that second alarm otherwise I would have been sleeping til my husband got up. Second alarm went off – dressed and off to the gym.

I walked in and looked at the line of treadmills – my worst enemy. The best thing about Gold’s is there is so much equipment you don’t have to work out next to someone, and I never thought I would say this, but I am loving working out on my own, listening to my own music. 

I started slow this morning, making sure I got my heart rate going before I hit my stride. 5kms later, I was feeling amazing. Listening to good music definitely helps. I couldn’t believe that I had managed to run/walk that entire time. 

Mollie 1 – Running 0

 

 

A Day In The Life of Me…

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Since starting CrossFit and eating healthy, I have had my fair share of people who will make comments about these changes. Not so much negative comments, but a lot of comments about how they don’t know how I do it all. It got me thinking, maybe I should dedicate a post to what a day looks like for me.

No better day then today.

04:50am – Alarm 1. Usually when this alarm goes off, I press snooze, because 5 minutes of lying there in the serene quietness of my house is bliss. 

04:55am – Alarm 2. GET UP! Get ready, get out the door and drive to the gym. I am lucky that my gym is a mere 4 minutes down the road so I am never late (usually).

05:00am – CrossFit Session (Please note workouts vary, tomorrow will be different)

Todays workout:

Tabata Warm Up – Jump Squats

                               – Sit Ups

Tabata: 20 seconds work, 10 seconds transition, 8 rounds. Stretch

Strength –

5×5 Tempo Back Squats. 5 seconds down, 5 seconds up. 1 second pause between reps. Concentrate of form.

Conditioning –

14 minute AMRAP

9m Plate Push 15kg

12 pullups

15 Overhead Kettle Bell Swings

30 Double Under

AMRAP: As Many Rounds As Possible.

Stretch and rollout cooldown.

 

06:30 – Home, Shower, dress. Get breakfast for myself and my 2 year old daughter, Aubree. Dress Aubree.

07:30 – Do any cleaning that needs to be done. This usually consists of picking up toys, making the beds, putting on a load of washing and sometimes some studying.

08:00 – Start work. 5 days a week I care for 3 other children in my own home for 9 hours a day. This involves feeding them, changing nappies, playing games, doing arts and crafts, taking them to the park.

While they sleep between the hours of 12:00pm – 2:00pm I study. Currently I am finishing my Certificate III in Children’s Services, and come the 13th of February I will be back at the Canberra Institute of Technology finishing my Certificate III in Fitness, 2 nights a week.

5:00pm – Finish work. Start cooking dinner, clean up all the days mess – toys, food, take the rubbish out.

6:00pm – Dinner

7:00pm – Finish the cleaning, bath Aubree and get her ready for bed.

8:00pm – Get gym stuff ready. Put Aubree to bed.

9:00pm – Bed.

I am by no means a superwoman. I just try and manage my time well and get as much done in my waking hours as possible.

There is no excuse for me anymore… I give myself that time in the mornings so that I can care for others.

Make sure you make time for yourself – This is the most important thing. 

Granola and Muesli Bars

Yesterday I got busy in the kitchen. Yes, it’s true I probably should have been doing my Child Care workbooks, but instead while the kidlets slept I did some cooking. There comes a time when pancakes and eggs no longer work for me, and I start to want cereal. I was never a big cereal eater when I was younger, but a bowl of porridge here and there, or maybe some Sustain every now and then was something that I looked forward too. 

Now that I don’t really eat that anymore, I felt like I was missing something with my breakfasts. Occasionally in winter I will probably have a bowl of porridge, because well, its yummy with cream and brown sugar 😉

I’ve tried a lot of different ‘Paleo’ granola recipes, but never really found one that I liked or that was the right kind of flavours for me. Thats when I started experimenting with didn’t mixtures. I’m pretty sure the mixture I have now is perfect (for me anyway)… Try it, adjust it, make it work for you….

Paleo Granola

Ingredients:

– 500g Raw Mixed Nuts (My local Coles supermarket has a scoop and weigh station, the nut selection that I choose has almonds, cashews, pecans, hazelnuts, macadamias, walnuts and probably more, but it does NOT have peanuts)

– 1 cup in total of dried fruit – This version I just made I had apricots and cranberries, but sometimes I mixed it up and add dried blueberries, strawberries, pineapple, like I said its completely up to you.

– ½ cup almond meal

– ½ cup pumpkin seeds/pepitas

– ½ cup coconut flakes

– ½ unsweetened dessicated coconut

-2 tbsp chia seeds

– 5tbsp of honey

– ½ cup coconut oil, melted

Method:

Preheat over to 160

In a food processor, crush the nuts to a mixture of sizes. You want a mix, but don’t over crush it otherwise you will end up with a mixed nut crumb.

Once the nuts are crushed, pour into a bowl and put the apricots in the processor and chop them til they are at a desirable size (if you are using dried fruit that is already similar in size to your crushed mixed nuts then don’t worry about chopping them in the food processor) – I try and make them roughly the same size as the cranberries. Add the dried fruit to the crushed nuts.

Place the coconut oil and honey in a saucepan and melt over a low heat, you want it to just be melted, not simmering or boiling.

While the coconut oil and honey are melting, add all the other ingredients to the nuts and dried fruit. This is a personal preference thing, if you like more coconut, add a little more coconut, if you would like more dried fruit, add some more 🙂

Once the coconut oil and honey are melted, pour over the top of the nuts and mix well. (To make muesli bars divide mixture into two even amounts.)

Place in the oven – You will need to watch the mixture, and mix it every 5 minutes or so until it is nicely browned on all sides. Cooking time can vary depending on your oven. It usually takes mine about 15 minutes to be completely done. After cooking allow to cool before storing in an airtight container.

Serve with almond milk, or coconut milk, coconut yogurt or greek yogurt – The choice is yours. I have mine with a little almond milk and a fresh banana.

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Muesli Bars

Snack choices are pretty limited for me. A can of tuna, some mixed nuts, a piece of fruit. I don’t eat a lot of snacks, because quite frankly my meals are pretty decent so I don’t need them, but sometimes I’m a little peckish mid morning. After I made the raw granola mix yesterday I decided I would try something with half the mix… Here is the result.

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Method:

Once the mixture is divided into 2 equal lots, in a saucepan combine 2 tbsp of your nut butter of choice (I used cashew butter) and 1 tbsp of coconut oil, melt over low heat.

Stir this through you muesli bar mixture. 

Line a baking tray with baking paper. Spread mixture into tray an push down. Place in the freezer for 10 minutes until the coconut oil sets the bars. Remove from baking tray and cut into desired size (Mine are cut into bite size pieces)

 

Enjoy 🙂