food · Uncategorized

Weigh-In Sunday: 132.6

Hi, all! Something a little different on this blog. I am shifting my weight a little, and I thought I’d track what I am doing and my progress on this blog through a weekly check-in post. At the moment, I expect to want to reach 115 or so pounds, which is a 17.6 lb weight loss. For reference, I am about 5′ 6″ tall. I am 28 years old, female, and have no children—if those things matter.

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There are a few good reasons to make this change. I am definitely not overweight, but I know that healthier eating and exercise patterns in my life would naturally lead to a much lower weight than the one where I sit at the moment. So I am pursuing that because I’ve witnessed how much havoc eating too much or making unhealthy choices can bring to how I feel inside.

The reason I am tracking this here is to benefit anyone who is or will embark on their own weight change journey. Sometimes inspiration from others who’ve gone before you or who are walking the same path as you can be worth so much! And I feel like providing that in this small way can be a great opportunity for me to do something good with this platform.

Thanks to the fact that I’ve already developed some great habits around food and exercise (generally) I expect that “systemifying” and intensifying those habits will be the main challenge for me, and frankly I expect that to be really easy. I feel confident and totally capable of making this small change in my life, and I have bigger, more beautiful and fulfilling challenges happening all around me every day. So this will be a super small part of my journey!

Movement

I have always been a huge cardio person, jogging outside, going swimming, and cycling indoors. I will be ramping this up and substituting my jogs with elliptical sessions, since on most days at the moment, it is far too cold to actually go running outside. But no promises, I may still sneak in a run or two here and there.

In addition to cardio, which is my strength point and what I don’t really need much inspiration to do, is my Tone it Up studio regimen. If you don’t know about Tone it Up Studio, let me tell you about it. It’s an app with a paid subscription option that posts a new toning workout each day. The length of these workouts is between 20–30 minutes, and they are really effective but 100% doable.

I plan to do between 3–5 Tone it Up workouts each week, hopefully closer to 5, but in the months I have already been doing TIU (since November), I know that my body can get really sore with the 5-day schedule.

Diet

My diet is also more or less on track, and like my current exercise regimen, it just needs a little bit of refinement. My intention is to eat much smaller meals and more frequently. I can get away with eating fewer total calories this way than I could if I were to rely on two or three bigger meals, even though that’s definitely my body’s “natural” eating preference (skip breakfast and eat a really big lunch and dinner).

I eat a mostly plant-based diet, about 90% of my meals are vegan, and I plan to continue eating this way.

I expect to lose 1–2 pounds a week, but experience tells me that our bodies go through ups and downs, life hands us more temptation on some days than others, and sometimes we can get just too busy to keep up with our intended routine. So of course I am going to be flexible: this is not the biggest priority in my life. I work, I am a student, I have hobbies, I want to have time for fun, etc. This is a minor side project, and it really doesn’t need to be anything more than that in order to be effective.

Post Format

The format of my posts will be casual and flexible. You can expect a recap of my exercise routine AND a little about how exercising that much made me feel. Part of the natural process of intensifying one’s exercise routine is fatigue and tiredness.

In addition to this, I will share what I eat for my meals and any ups or downs with regard to my process. I will also be sharing my Sunday morning weigh-in results with each post.

Change is easy with confidence and the right attitude! Have you ever been at a point in your life where you wanted to make a change? How did you start?

 

 

 

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food · Uncategorized

The Only Way I Can Eat Chia Pudding

Chia seeds are nutritious and a source of healthy omega-3 fatty acids, fibre, and protein. But for me, they’re not easy to eat. You could put them in a glass of water or juice and then quickly down the whole thing before the seeds soak and form their gelatinous shell. But a much better way is to make a chia seed pudding bowl.

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This is a great breakfast option, especially if you’ve done a workout beforehand—since it can be just a tad high in calories. It’s crunchy, thanks to the granola, and the fruit is sweet and nutritious.

You will need:

  • 1/4 cup of chia seeds
  • 1 cup plant milk (I used soy)
  • 1/2 tbsp vanilla extract (I doubled this because I love vanilla!)

Note that 1/4 cup of chia seeds contains 280 calories. So if you want to (or need to based on your dietary habits) save on some of those pesky little things, consider halving the pudding recipe, or even cutting a quarter (3 tbsp of chia seeds blended with 3/4 cup milk).

Once you have your ingredients, go ahead and blend them for a minute or two. You’ll want to blend on the highest setting possible. And that’s it—that’s your chia seed pudding! But that’s not where the magic starts (or ends) for me… I personally don’t love the texture of chia seed pudding. So the toppings make all of the difference for me, and the most important, non-negotiable one is about a 1/4 cup of granola. Getting a bit of the granola crunch with every spoonful makes all the difference.

[If you do not have a blender, you do not need one! Put the ingredients in a container and shake, then place in the fridge for a couple of hours; the seeds will expand and absorb the milk. Just make sure to mix everything really well before leaving it to set in order to avoid clumps.]

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Today, in addition to the granola, I added cup banana and thawed wild blueberries. But you could add any combination of complementary fruits that you would like. And then to finish, you can top the whole thing with just a little bit of sweetener. I used one tablespoon of maple syrup.

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This bowl was seriously such a treat! Even though chia seed pudding is one of those uber healthy, health-nut type snacks/meals/foods, incorporating the proper textures and flavours can make a world of difference.

There are so many ways of making the pudding and this is by far my favourite. I’ve seen lots of recipes that recommend simply blending everything together, including the fruits. But having the fruits as a topping just makes this less of a boring meal and provides some variation with each spoonful.

In whatever way you can, consider adding chia seeds to your diet. They are considered a “functional” food, thanks in large part to their fibre content, which can help lower cholesterol and improve digestion. You deserve to protect yourself against cardiovascular diseases while warding off gastrointestinal problems (and remember that simple irregularity can increase your chances of developing colorectal cancers!).

It would make me so happy if you tried this recipe and then let me know what you think! Do this for you.

food · Uncategorized

Healthy Easy Vegan Lunch: Tofu Avocado Toast With Stubb’s BBQ Marinade

Today was a study day, so I didn’t fuss or spend much time in the kitchen. I decided to make some easy healthy vegan food.

I wanted to make a quick but still healthy lunch, and something that would hold me over until dinner. Et voila: I made avocado toast.

Of course, there’s a very high chance you’re already sick of avocado toast (I mostly am; it’s a pretty lazy content idea, let’s be honest). BUT this is a twist on avocado toast! (Anyway, that’s what I’m telling myself.) Read on.

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I toasted two slices of Glutino’s gluten free toast, which is so easy to digest. This is especially important on days where I need all of my wits about me and have absolutely no time for that heavy food feeling.

On top of my two slices of toast, I mashed one whole small avocado and added some sauteed cubed extra firm sprouted organic tofu (the whole brick costs $2—it just sounds fancy) marinated for a few minutes (but leave it more longer if you have time) in Stubb’s Texas Steakhouse marinade.

Et finit! Qu’est-ce que c’est? Easy healthy vegan food.

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I haven’t seen this idea before, even though it’s so simple. The toast is good for carbs, the avocado for fats, and the tofu for protein. It’s especially important for plant-based diet adherents to make sure they ingest enough omega-3 fats and whole proteins (tofu* is one).

This meal is adjustable: you can make more or less of any of the ingredients without adding a significant amount of time, and with carrot or cucumber sticks, it would pass for a complete meal in my books.

Hope you try it!

*Disclaimer: I do limit my tofu intake to prevent any potential hormonal effects, whether with sex hormones (estrogen) or thyroid hormones.

p.s. Check out my easy vegan burrito lunch post.

For more easy healthy vegan food ideas, I personally love the vegan recipes on Budget Bytes. They are cheap and (relatively) easy recipes. My favourite of Beth’s recipes (the recipe developer and blogger behind Budget Bytes) is the Pressure Cooker Split Pea Soup.