Week 26: My Health and Weight Loss Journey to Get Fit and Lose Weight!

 

Welcome to week 26 of my Health and Weight Loss Journey! If you missed last weeks post, you can find it linked here. There are a bunch of links to some great yoga workouts on youtube in that post.

Last week I had decided to change up my diet. I decided that for now I was giving up on the whole counting my macros and trying to load up on protein thing. Instead, I decided that I would focus on mostly eating vegetables, fruits, healthy carbs, some protein, and healthy fats, of course. The only thing I really measure or try to consume small amounts of is carbs that are from grains or starches.

After 1.5 weeks of eating this way, I think it's starting to pay off. This week the scale went down to the lowest it's been so far on this journey, and I only exercised one day this week, which was today, after I had weighed myself!

I plan on keeping up with these changes to my diet and seeing if I continue to benefit. And, hopefully, next week I'll be able to squeeze in some more exercise.

🍓 🍌 🍅 🍏 

Here are my workouts for the week: 

Day 1- 

Day 2- 

Day 3- 

Day 4- 

Day 5-
Day 6- 

Day 7- 35-minute walk

Weigh in :

Weight: Down 1.5 lbs

Fat: No change

Hopefully next week I'll have more good news to report. See you then!

Week 22: My Health and Weight Loss Journey to Get Fit and Lose Weight!

Welcome to week 22 of my Health and Weight Loss Journey! Here is a link to last weeks post if you'd like to check it out.

I have interesting results again this week.

I only managed to workout one day this week (I know, bad!) and it was just a short walk but I lost a few pounds.... Go figure. Everytime I workout all week, I gain weight but I don't lose any fat, and on the weeks that I hardly workout at all, I lose weight and my fat stays the same as well.

Come to think of it, I have been trying to eat more protein but I've been having trouble getting in the amount of protein that I should be eating. I'm trying to get in 40 grams per meal, but it's next to impossible for me as I'm not much of a meat eater at all and I cannot eat soy. I have not been counting carbs or calories, just been trying to reach my 40 grams of protein per meal.

If you want a great resource where you can get your macros calculated for you, check out this website https://jenheward.com/macro-calculator/. It's really easy to use and get your everything calculated based on your input. You just put in your info and it will tell you how many carbs, protein and fat you should have per day/per meal and how many calories you should be having as well. This is also based on your goal, whether it's to lose weight, gain muscle, or maintain. I really recommend that you check out this site. It's easy to use and it could be the reason that I've lost 2.5 pounds this week when I only went for a walk one day!

As I mentioned, I've just been trying to increase my protein at each meal and haven't changed anything else yet. I like to take baby steps. I have never counted calories before, nor do I want to. This is why I have only been trying to count the amount of protein that I'm having at each meal so far. I'll continue this way and see if I continue to lose. If not, I will attempt to count carbs etc.

I really want to join a gym. Not for the cardio machines, I can do that at home. I want to use the weight equipment and see some big changes. There are a few new gyms around me that are only $10 per month. But, I am hesitant as I know that there is a good possibility that I will stop going, as many people do who join gyms. I've belonged to gyms in the past and gone for a while and then stopped, so I'm trying to be realistic with myself.

Here are my workouts for the week:

Day 1- 

Day 2- 32 minute walk

Day 3-

Day 4-

Day 5- 

Day 6- 

Day 7- 

Weigh in :

Weight: Lost 2.5 pounds! :D

Fat: no change

Note: Last week I worked out 6 out of 7 days and I gained 2 pounds and had no change in body fat!

Let me know what you're doing to stay in shape in the comments.

See you next week!

Healthy Protein snack: My Favourite Black Bean Brownie Recipe!

Today I wanted to share one of my favourite recipes with you.

This one is for Black Bean Brownies. I have tried many black bean brownie recipes and this one is my favourite. It's not only really easy to make but it also tastes great! It also doesn't require any rare ingredients that you wouldn't necessarily have at home.

I like to have protein snacks on hand and I prefer to make them myself so I can control what's in them and even more importantly, what is not in them.  Also, it is much cheaper than buying a processed snack at the store. These are super high in fiber and protein and not too high in sugar, you can also control the amount of sugar and they type you use. Also, this is a no flour recipe! Hooray for less carbs!

I have a few favourite recipes on rotation right now. I make a batch whenever I get a chance and it will usually last me a few days. ( I tend to eat 2-3 square at a time!)

Here is what you will need:

Here is the latest batch. I don't usually put this many chocolate chips on them, if at all (I use 50% cocoa chips or above) but this was the first time I made a batch and forgot to put them in the mixture itself.

Ingredients list: (see how simple!?)
I would recommend using a food processor for this and you will need an 8 x 8 baking pan.

• black beans 
• cocoa powder 
• quick oats 
• salt
• pure maple syrup, agave or honey
• stevia 
• coconut oil
• pure vanilla extract
• baking powder
• chocolate chips 

This recipe was created by "Chocolate Covered Katie" she has some great recipes!! You should really check out some more of them. But here is this link to her amazing "No Flour, Black Bean Brownies" http://chocolatecoveredkatie.com/2012/09/06/no-flour-black-bean-brownies/

Let me know if you try them.

Enjoy! 

xo, Amy

Saturday Smoothie! Superfood Blueberry Kale Chia Protein Blast!

To say i haven't been eating healthy lately would be the understatement of the year. So, I decided to make a protein smoothie loaded with fruit, veggies and proteins today.  This one is chock-full of anti-oxidants, vitamins and minerals and protein, basically a superfood smoothie.

I decided to go with a ton of kale, organic frozen blueberries, Chia seeds, Almond/coconut milk, some stevia and kelp (for the thyroid). Note: I don't use kelp powder regularly as I am acne prone and it can cause acne for me if I use it too often.

The kale and chia seeds are packed with protein, add in some protein powder of your choice and you've got protein packed smoothie!  I left out bananas in this one as I wanted a lower sugar content. I might crave it, but sugar is NOT my friend!

This is my favourite, go-to protein powder by Natural Factors. It's a whey powder so for dairy sensitive individuals or vegans, there are many other plant based protein powders on the market, Natural Factors carries some as well. I purchase mine at my local health food store for around $30.

Here is the finished product:

I can barely taste the kale as their is so much flavour and sweetness from the blueberries and a bit of stevia.

RECIPE:
Superfood Blueberry Kale Chia Protein Blast

• 2 cups of kale (packed down in the mug) 
• Frozen Blueberries to the fill line
• Silk Almond/Coconut milk blend to fill line
• 1 Tbsp Chia seeds
• 2 scoops of Kelp powder-  Now Foods Kelp powder
• 3 drops Now Stevia (alcohol free) - Now Foods Alcohol free Stevia( I have this is so many different flavours!)

Let me know if you try it or share one of your favourite smoothie recipes with me!

Happy smoothie making!

Amy xo