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 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.

Potato and Pea Cutlets

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I changed my mum’s Meat Cutlets recipe to Potato and Peas Cutlets. When I was younger my mum made a similar dish.  She added mince meat and potatoes.  Rolled it into a ball and  coated it in eggs and bread crumbs and deep fried the cutlets.

I changed the recipe to a healthier version.   Instead of deep frying I baked it in the oven.  Replaced the meat and added peas and spinach and coated it in egg and breadcrumbs.

Ingredients

100g mashed potato

100g baby peas

1 cup spinach

30g bread crumbs

1 egg beaten

 

Method

Preheat oven to 180°C and line tray with baking paper.

Boil the peas and place in a bowl and gently mash the peas.  Don’t mash them to much.

Chop spinach and add to the bowl.

Add the mash potato.

Mix the ingredients until combined and roll them into 3-4 balls.

Remove two plates.  In one plate place the beaten eggs and another plate place the bread crumbs.

Coat the mixture in the egg and then the breadcrumbs.  Coat evenly.

Place in the baking tray and bake for 20-30 minutes, or until golden brown.

 

Note 

This dish serves 1

Use frozen mash potato and peas.

To make the mash potato healthier do not add cream or milk.  Leave the potato plain.

 

Try these potato dishes

Lamb Cutlets with Spicy Potatoes

Pea and Potato Curry

Mustard lamb with Cauliflower and Potato Mash

 

 

 

 

 

 

 

Black bean and Buckwheat Bowl

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I usually have sandwiches or wraps for lunch and I wanted to try something different.  I came across a recipe and they had used quinoa.  I am not a fan of quinoa so I swapped the quinoa for buckwheat and used egg instead of avocado.  I also added sundried tomato pesto to the dish.

This dish is filling, the buckwheat, black beans and lettuce go well and the egg gives this dish a creamy texture.

Ingredients

125g  canned black beans drained and rinsed.

1/3 cup raw buckwheat

125g lettuce

1 boiled egg

1 tablespoon sundried tomato pesto

salt and pepper ((optional)

 

Method

Cook buckwheat according to packet instructions.  (See note)

Boil 1 egg.  (See note)

Remove a bowl.  Add chopped lettuce, black beans, buckwheat, pesto and egg.

 

Note

This dish serves 1

I use the ratio 1:3  – I cup buckwheat and three cups  waters.  Put the buckwheat in boiling water and bring to the boil.  Cover and simmer for thirty minutes.  Drain any excess liquid.

Place one egg in cold water over medium heat.  Bring to the boil, put the heat off and cover for 7 minutes or less depending on how soft you want the egg.

 

Try these lunch ideas

Buckwheat Salad

Leftover Chicken Salad

Mexican Bowl

 

 

Egg and Black Bean Sauce

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A couple weeks ago I had gone out for breakfast and ordered Spanish egg for breakfast and it was delicious but filled with loads of calories.  They had eggs, French fries, spinach and three slices of bread and the  tomato salsa had beans.

So I decided to make a healthier version.   I removed the French fries, added mushrooms and made my own sauce and it was filling.

 

Ingredients

1 egg

100g button mushrooms

200g canned tomatoes

1 medium carrot grated in small pieces

½ onion chopped

1 clove garlic

75g canned black beans drained and rinsed

½ teaspoon paprika

½ a teaspoon black pepper

pinch of cayenne pepper

salt to season

One slice of toast

 

Method 

Preheat oven to 180ºC

Line baking tray with non stick baking paper.  Add the mushroom drizzle oil and pepper.  Bake for 20 minutes or until golden brown

In a sauce pan. place the egg, fill pan with water and place on the stove.  On medium high heat.  When it is boiling put the heat off, cover pan and wait for 7 minutes.  Remove egg let it rest than crack.

To make the sauce, add oil in a sauce pan.  Add onions, cook for 5 minutes, add garlic, paprika and cayenne pepper and cook for 1 minute.  Add the tomatoes and grated carrots,  Bring to the boil.  Add black beans and simmer for 20 minutes or until sauce is thick   Season with salt.

Note

This dish serves 1

They are may ways to boil an egg, use your preferred method.

 

Try these dishes

Moroccan Eggs

Apple Pikelets and Poached Apples

Banana Pikelets

 

 

Apple Couscous

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Apples one of my favourite fruits.  This breakfast dish keeps you full through the morning. The sweetness from the apple, the crunch from the walnuts and a dash of cinnamon make this delicious.

Ingredients

¼ cup couscous

1 red apple diced

2 tablespoons natural yogurt

20g walnuts

Dash of cinnamon

Method

Cook couscous according to packet instructions.

When couscous is ready. add cinnamon, diced apple, walnuts and yogurt.

Note

This dish serves 1

 

Try these breakfast dishes

Apple breakfast crumble

Banana Pikelets

Tropical Fruit Salad

 

 

 

 

6 basic ways to adjust your eating habits for weight Loss

I read an article today from Runner’s World about adjusting your eating habits for weight loss.  It’ has been three years since I have changed my eating habits.  Measuring your snacks and food helps you know how much calories you are having. Have more veggies in your food and eating at least two servings of fruit everyday,  I don’t deprive myself from food and every since I started exercising I keep my body dehydrated.

Read full article. 6 basics ways to adjust your eating habits for weight loss