My Journey back

Week 5

Completed one month of exercising. I have increased my distance from 4 km to 8 km. I have lost weight and moved from walking to running. My Monday started with my mind being my mind not wanting to run until Tuesday but I came out of the bed, wore my running clothes and went for a 6 km run. I felt better and glad I didn’t listen to my mind. My knee is better today and ran longer. Sometimes you need to rest.

 Something I have noticed ever since I have been running. There are only three times you see the bus. When you begin your run. You don’t need the bus because you are getting started. In the middle of your run, you need the bus because you’re tired, but here is no bus stop or buses nearby. Instead, you walk until you feel like running again. When you finish running, you see the bus again, but you don’t need it anymore. The school term has begun and saw a woman take pictures of her kids near the bus stop.

It was a hot day on Wednesday but I still ran. I completed a circuit around the neighbourhood, ran on smaller hills this week. Ran through someone’s sprinkler. It’s so interesting to watch people who stare at you when you run closer to the sprinkler. It was hot, and the sprinkler cooled me down. People walk further away from the sprinkler, but I love running closer to the sprinkler. 

I didn’t run on Friday because I walked on Thursday. I was volunteering this week, so I walked around a new suburb. The suburb had many restaurants mainly for dinner, massage parlours, clothes shops and other stores. I wanted to run on Friday but I exhausted my body from walking and standing, so I rested. It is good to listen to your body when you feel exhausted.

You should have a rest day, according to this article. I agree with the article, rest to avoid stress fracture, rest your muscles and give your brain time to rest.

6 Reasons Why Rest Days Can Actually Help You Run Stronger.

https://www.runnersworld.com/health-injuries/a20864022/why-rest-days-are-important/

Another article I came across has ten ways to motivate yourself if you don’t feel like running. I did one, that is; I go out and ran. Another motivation I came across is, I change my routes every time I ran.

Running Motivation: 10 Tips When You Don’t Feel Like Running.

https://www.blissfrombalance.com/running-motivation-10-tips-when-you-dont-feel-like-running/

My Journey back

Week 4

Started this week with a long run and a big hill. When I reached on top, the hill I was out of breath but I had to keep pushing. Ran up the hill twice. Why do cyclists have to cycle on the footpath when they have an empty road to themselves? Helped my sister move boxes and hit my knee. Went for a run on Wednesday, which wasn’t a good idea. My knee was okay when I walked but when I ran it hurt, so I didn’t run on Wednesday but had a pleasant walk. Rested my knee this week.

Everyone’s body is different. Some people will lose weight faster than others. I find it easier to maintain my weight, but losing weight is harder. Never get discouraged if you only lose a few kilos in a week. Remember not to compare yourself to other people’s body size and get discouraged. Concentrate on your goal and don’t get discouraged. Don’t always rely on the scale to check if you are losing weight. You can check with your clothes, checking if your jeans are loose or remember that dress you couldn’t fit it, try it on. When you feel lighter or your body looks different.

I came across an article on healthline, 20  common reason why you are not losing weight. I am doing something right and work on the things I’m not doing right.

What I’m doing right

I am losing weight

I keep track of what I eat

I eat enough protein

I check my carbs

I eat whole foods

I make sure I’m not over calorie intake

I eat whole foods

I don’t binge eat

I don’t drink sugar

I drink water

I don’t drink alcohol

I do cardio

I am not a junk food junkie

I don’t have a medical condition

I don’t diet

I never focus on dieting

I am realistic with my self

Thigs I need to work on

Lifting weights

Eat mindfully, I watch television will eating

Sleep better

Read the article below

20 Common Reasons Why You’re Not Losing as Much Weight as You Expected To https://www.healthline.com/nutrition/20-reasons-you-are-not-losing-weight

11 reasons why you should track your food

https://kaynutrition.com/reasons-you-should-track-your-food/

My Journey back

Week 3

The advantage of measuring my food is knowing how many carbs, protein, fats I need in a day. One thing I realised was I ate too much pasta, white rice and other foods high in carbs and less protein. I used to have fruits which I didn’t realise had loads of carbs like apples and bananas. Switched my snacks to yogurt which was high in protein or rice cakes. Another thing I write my meal for the whole day and add them to the myfitnesspal app. This helps me adjust my meals, reduce portion size, swap foods. For example, today, I had to reduce my pasta portion size and add meat to my pasta because I had not had enough protein. I used to eat a whole pita bread, didn’t realise it had loads of carbs and had to eat half. I eat a whole one if I go for a run. According to myfitnespal. I have to eat 152g carbs, 114g protein and 51g fat. My primary aim is not to exceed any of them, and I am under. I continue to eat healthy and exercise.

My sugar intake is 57g and because I have monitored my sugar intake. It is low, so that’s a good thing, haven’t gone over my daily sugar intake. But I have been craving sugar this week. So I will have a small piece of dark chocolate. Advantage of dark chocolate is it kills the sugar craving. Made sure my dark chocolate was 75% and followed the serving size.

This week wasn’t a pleasant week for running apart from Tuesday where I did 6km. Woke up late and had to skip my Monday run, don’t like running in the afternoon because, Perth is hot and in the afternoon it’s sticky or humid, too many cars on the road, everyone is impatient, some don’t let you pass. One time someone drove out of their driveway too fast, had to stop abruptly and sprained my knee. Another reason is kids. Love kids and don’t mind them talking to me when I run, but there are some kids who cycle on the wrong side or want to race with you. I find it dangerous racing with kids. I usually let them overtake me.     

So I couldn’t run on Thursday because I had to go get an EEG don. My body jerked after my COVID Vaccine. So I ran on Friday but my Fitbit stopped working and the strap broke. I had to predict my time, though I ran for an hour, but I only ran for forty minutes. It was a hot day in Perth and running in the scorching sun was brutal, even though it was six in the morning. They say it’s better to run a short distance than to skip a run.

For the last two weeks, I am sleeping better and eating cleaner. I feel lighter and have more energy. I have also changed my eating habits and measuring all my food isn’t bad.                                                                

My Journey Back

Week 2

 Increased my distance this week by one kilometre, increased my runs and reduced my walking time, did 5km for three days. Weight reduced by 0.4g, happy with the results, slow progress is better than no progress.

Things I had to change this week, changed my yogurt to a low fat yogurt, eat foods high in carbs such as wraps, and increase my protein intake. I didn’t know wraps were high in carbs than bread and used to avoid them. Made sure my food had both protein and carbs, for example, a chicken wrap. 

This week two of my days were fun, enjoyed my run but on my last day had a bad run day. I didn’t sleep well, which led to my body being tired, which affected my run. On top of this, I had to run up and down a hill, which was tiring after not running up and down a hill for a year. The secret to running up a hill is to go fast and running down is going slow. They were moments I wanted to stop when I run up the hill but kept pushing. Running down is much easier. Walled back home after my hill running.

Saw a lady who walks with her little dog. A few years ago, her dog approached me and I walked away from the dog and the lady said.

“My dog just wanted to say hi.”

Today I saw the lady with her dog again and stopped and said hi to her dog and found out where she leaves. Don’t worry, I wasn’t stalking her. She stays a few blocks from my house.

It was verge collection this week. All the neighbours throw their rubbish, so my run was interesting because I got to see what everyone was throwing away. Many people seem to throw their old sofas away, mattresses and appliances. Some people’s verge had blocked the walk path and had to run on the road. 

Since I hadn’t run for a while, I was happy to see the usual suspects on my road. The usual suspects are people who you see on regular bases going for their walks or run. The Old Asian couple who walk every morning, the lady who goes and buys her newspaper, the lady with the small white dog, the guy with a big white dog, the old Indian guy who walks fast up and down the road. Haven’t seen the old man with the brown dog and the Asian guy who runs with a backpack, (I don’t know why he runs with a backpack, maybe he has water inside his backpack) and the man who walks barefoot on the middle of the road.

Saw an interesting article on Women Running about running and treadmills. Hate running on treadmills because time passes slowly, and it feels boring because you are running on the same spot. Guess running outdoors makes time move fast because to notice different things.

My Journey Back

Week I

This year have gone back to healthy eating and exercise. My goal this year is to reduce my sugar intake, get back to the long-distance run and get back to my ideal weight. The last time I did a long run was two years ago.

Had a wake-up call last year when they found a blockage in my neck and they thought it was cholesterol and I had to do an MRI. Waited for my results, it disappointed me, haven’t looked after my body, not exercised and eaten clean. The results came back and thank goodness it was not cholesterol; I was born with the blockage on my neck.

Despite the good news, kept to my promise of starting the new year with clean eating, excreting and reducing my sugar intake.

Two years ago joined a patisserie course so I could learn to bake. After my course, I put on weight, baking and eating cakes, biscuits, pies, and everything sweet. Exercised little, didn’t do my usual morning jog because I had to bake. This year I have reduced baking and took care of my health. 

Started my first week by charging my Fitbit, which I haven’t used and recovered my fitness pal account to track my calorie intake. Checked my weight, which I haven’t checked for three years and as you guessed; have put on weight.

Since I haven’t jogged for over a year, I started my Monday morning with a one-hour walk around my neighbourhood and realised I missed waking up very early in the morning and enjoying a calm walk. Enjoying the sound of nature and the occasion dog bark, this makes you wonder where the dog is. Despite Perth’s hot weather, the morning is the best time to exercise because it’s cooler.

Wednesday was the second day of my walk, but did a quick jog between my walks. Have missed that hype feeling; missed jogging. Changed my route and walked/jogged to the neighbouring suburb. Forgot many people walk their dogs on that street. Why do small dogs bark the most and big dogs look at you and walk away? 

Glad to see the German sherd or Alsatian dog again (can’t tell the difference). Whenever I used to go for my jog, always passed a house where a giant German Shepard or Alsatian sat on the front lawn and watched me jog past the house. He/she has never barked at me or anything, he/she just stared. 

Friday was my last walk/jpg of the week. I jogged longer this time round and jogged to the train station and walked back home. It was going to be over 30 degrees on that day and I could feel the sun. My eating habits changed this week; I tracked my food intake and avoided food high in sugar; I didn’t realise I was eating too much sweet potato, so this week I had to measure all my food, check the serving size and eat healthy. Didn’t eat potato chips this week. I usually eat potato chip with cheese every Saturday. This Saturday I choose to have a healthier cheese with my egg and not have potato chips. I measured my ice cream and yes… measured my ice cream and my butter intake. Had to reduce my butter intake because I put too much butter on my toast.  

Mango Chia Pudding

I learnt something new, chia and almond milk has to be whisked after every 15 minutes when you let it set for two hours. The whisking helps to aerate the mixture, giving it a more creamy texture. I loved the creamy texture of the whisked chia pudding. I layered the pudding with mango, chia and muesli. When you layer it you get a crunchy texture from the muesli, sweetness from the mango and creaminess from the pudding.

Ingredients

200 g natural almond milk

25 g Chia seeds

2g vanilla essence

45 g toasted honey museli

140 g frozen mango (you can use less if you want.)

Method

Whisk almond milk and chia seeds together. Let it set for two hours, during the two hours make sure you whisk it after every 15 minutes.

Thaw the frozen mango. Once it is soft blend it to a smooth consistency.

Get a long glass and start layering. Place the mango at the bottom, muesli, chia, repeat the process for the second layer and third.

Note

This serve 1

Use other fruits such as blueberry. strawberry.

Use nuts such as slivered almonds instead of muesli.

Shakshuka

Whenever I go out for breakfast I order Shakshuka and on Sunday I decided to make my own at home. It’s a simply dish to try and delicious with flavours. Shakshuka is a Mediterranean egg dish cooked with tomatoes, capsicum and spices such as cumin, paprika and chilli flakes. Garnished with feta chesses, coriander, basil and green chilli.

Ingredients

I tablespoon olive oil

1/2 teaspoon cumin seeds

1/2 teaspoon paprika

pinch of chilli flakes or to your liking

3/4 Capsicum chopped (I added more)

1/2 onion chopped

1 garlic clove crushed

250g tin crushed tomatoes

4 eegs

To Garnish

25g chopped feta cheese

Chopped corriander

Chopped Basil

1/2 green chilli (optional)

Method

Heat oil in a frying pan. Cook onions and capcicum for 5 minutes or until soft.

Add garlic and cook for a few seconds, add spices and cook until fragrant.

Add tomatoes and season, and bring to a simmer.

Slowly add eggs to mixture, reduce heat and cover with a foil paper and cook for 4-8 or to your liking.

Once ready, garnish with feta, basil, coriander and chilli.

Note

You can bake the eggs instead of leaving it on the stove. Bake eggs for 7-8 minutes.

This dish serves 4

Tropical Fruit Sorbet

Sorbet is light and refreshing  and can be made a day in advance.  It is also a great summer dessert.  Another thing you do not need to make the sorbet from scratch.  I added fruits to the sorbet, roosted shredded coconut and passion fruit.

Ingredients

1 litre mixed berry sorbet

1 litre coconut sorbet

1 litre mango sorbet

For decoration to need

1/2 a mango sliced

140g canned passion fruit 

handful of roasted shredded coconut

handful of raspberry and strawberry

To make the sorbet

Line a baking dish with cling wrap.  This makes the sorbet easier to remove.

Remove the mixed berry sorbet for ten minutes to melt.  Once melted pour in the baking tin.  Put in the freezer for two hours to set. 

After two hours, remove the coconut sorbet to melt, and after ten minutes pour on the frozen strawberry sorbet and let it set for four hours in the freezer

After four hours remove the mango sorbet and let it melt for ten minutes and pour over the frozen coconut and mixed berry sorbet.  Place sorbet in the freezer and let it set.

When ready to serve, turn sorbet upside down on a serving plates and remove cling wrap.  Drizzle the passion fruit, sliced mangos. coconut and berries over the sorbet.  Slice and enjoy.  

Tropical Fruit Platter



After a heavy lunch on Christmas day I tend to have something light.  A fruit platter is easy to prepare and all you need is two large plates or a platter board.  Slice your favourite fruits or summer fruits. 

On my fruit platter I added summer fruits.  I started by placing the red and green  grapes on the middle of the plates.  I sliced mango, sweet melon, kiwi, grapefruit oranges and strawberries. I made some fruit rolls as well.  

To make the fruit rolls.  Use rice paper and sliced fruits.

You can be creative and add any two or three fruits on the rice paper and roll them.

Follow the rice paper instructions.  


Crumble Fish and Salsa



My third finale main dish for Christmas lunch is a delicious crumble fish with salsa.  The fish is marinated with lemon, rosemary and coasted in bread crumbs.  The salsa salad is a combination of tomatoes, red chilli, coriander and cucumber.



   Fish crumble you will need:

Two large snappers

1/3 cup bread crumbs

1 tablespoon rosemary 

1 lemon  juice

I teaspoon lemon zest

Salt and peer to season

Method

Preheat oven to 180 degrees

Place the rosemary and lemon zest in the breadcrumbs.  

Squeeze the lemon on the fish, season with salt and pepper.  Coat the fish in the bread crumbs.

Line a baking tray with non stick paper and place the fish on the tray.  

Place in the oven and bake for 20 minutes or until golden brown and crispy.

To make the salsa you will need.

250g cherry tomatoes

1 red chilli

125g fresh coriander leaves.

1/2 a lemon juiced

Salt and pepper to season.

Method

Chop the tomatoes in half. chop the chilli, chop the coriander.

In a salad bowl add the ingredients and season with salt. pepper and lemon juice. Mix well.