healthy choices

February Check-In

It has been a quiet start to 2019 thus far. January knocked me off my feet, quite literally, as I had shingles for the first part of the month and spent a lot of time quarantined in my bedroom.

Now that I am feeling much better, February has become the new January in terms of putting goals into action. To hold myself accountable, I am sharing some of my goals on here (as I usually do).

Goal #1: Be more physically active

I have mentioned Yoga with Adriene before but if you’re hearing about her for the first time, she is my go-to yogi on YouTube. Her videos are easily accessible, and each month, on her website she posts a calendar and an overall focus for the month. This month’s focus is Care. Here’s the link to check out her website: https://yogawithadriene.com/calendar/ and one for her YouTube channel: https://www.youtube.com/user/yogawithadriene. I promise, there is something for everyone.

I am doing the Care videos every day this month and haven’t missed a beat. I have even started waking up at 6:30am every day to squeeze it in. This weekend, I will be away and I will be swapping out the longer videos with the short 5-7 minute practices so I can still stay in my routine.

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I recently cancelled my gym membership. Although I have nothing bad to say about the facility, I don’t live close to it anymore. It wasn’t convenient, especially not with work and school right now. Driving 20 minutes to the gym seemed a bit out of the way and it was wasted money. So I thought about it and if time to go to the gym is the biggest barrier, how can I make up for it? As a two-in-one kind of way, I decided to take 20 minutes away from screen time (phone, laptop, tablets), 3 times a week. I have chosen 3 times a week so I can still prioritize school and watch lecture videos and study when I am home from work. I am using the Nike Training Club app. It’s free and I can cast it to the TV. Afterwards, I can shower and head to bed. This routine is going well so far.

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Goal #2: Eat better 

I decided against doing a February Whole 30 this time around. I was going to do one to “cleanse” my system out and create some good habits. Alternatively, I have decided to use what I learned from Whole 30 and really try to be more mindful of what I’m eating. I’m keeping track my meals. Each time I put an entry in, I think, “I would rather not be doing this, I think ignorance is bliss.” But the awareness is eye-opening. I have been trying to make better choices. And my partner has been doing the same, which has been motivating for me as well. We’re not really restricting anything from our diets but just being mindful of portion, type of food, and eating more fruit and vegetables. 5f46d950-f1c8-4718-afa9-a1e370e036c9.jpg             5b9051cf-ae0d-47fe-9be6-21a068eea2d0.jpg

 Goal #3: Keep Going

These are goals not new to me. I’ve had them for a while. I will keep working at them. This time around I have set up reinforcement systems in place for reaching both non-scale and scale victories to keep myself motivated. I put so much effort into other areas of my life: work, school, friendships, family – why can’t I put that much effort into myself?

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Soup Saturday: Sausage, Sweet Potato, and Kale Soup

This week, I made a soup that is not really new to me but one that I haven’t made since my first round of Whole 30. It is paleo-friendly, gluten free, and dairy free as well.

The flavours mix together well and it is very filling for a lighter soup.

The recipe can be found at Tastes Lovely. Variations I made to the recipe:

  • I used hot Italian turkey sausage instead of sweet Italian pork sausage. This was primarily due to cost. The turkey sausage was on sale and had to be used up right away. However, in the future when making this recipe, I will likely buy hot Italian over sweet Italian because I LOVED how the the sausage made the broth have a little bit of a bite to it. It definitely added extra flavour.
  • I used one very large sweet potato instead of 2 large ones. It yielded about 4 cups.

Tasting notes: It tasted really good immediately upon trying it but it tasted even better the next day for lunch. My mom was a big fan of this soup as well.

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Low Carb Bagels

Like several people I know, I have hopped on the keto train in attempts to keep myself in check like I did with Whole 30 but be free to eat cheese and yogurt and indulge in the occasional glass of red wine.

I am on Day 5 so far and honestly, it feels very similar to Whole 30. I was tired the first couple of days, had a little brain fog, but those feelings have faded. My eating habits prior to this decision weren’t too bad. I had continued to follow a mainly paleo lifestyle until going to Cuba. I did eat a few more bags of chips than I would have liked but such is life. I have heard really good things about the keto way of life and since it didn’t differ too much from the paleo lifestyle, I figured I’d give it a try.

What’s the Difference? 

Get Healthy U has this great info-graphic to break down the basic differences between the two.

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Why Did I Start?

I have had some underlying suspicions that I may have some sort of gluten sensitivity or intolerance. I removed eating gluten as part of the Whole 30 plan and I didn’t want to eat in such a restrictive way again. With Keto, I am free to eat cheese and cream cheese and yogurt and butter and all that dairy that I love but couldn’t have before. There are a lot of great recipes with stevia and other natural low-carb sugars that I can’t wait to try. For more information on what the ketogenic diet is, here’s a link for you: https://www.ruled.me/guide-keto-diet.

Am I Going to Cheat?

Probably in the future. I mean, everything is good in moderation and it might be a little unrealistic to cut out everything bad forever. I understand it is a way of life for many people, but I am still learning how it fits into my lifestyle. By being strict at the beginning, I hope to create good habits and remember all the lessons I learned from Whole 30 and make better choices at restaurants. After a few weeks, will I have a scoop of ice cream? Absolutely. It’s nearly summertime. If I’m at someone’s house and they’re serving non-keto friendly options, I will probably eat some of the non-compliant options anyways. Will I eat an entire loaf of garlic bread? No. Will I have a glass or 3 of sangria? More than likely. It’s all about making smart cheats and not “eating a whole bag of chips” kind of cheat.

Low-Carb Bagels

Now that I have rambled about my lifestyle changes, let’s talk bagels. I am trying to find easy and quick breakfast options since I usually am up and out the door in the morning. I made some flaxseed cinnamon bun muffins last week and they were delicious. This morning, I tried making low-carb bagels.

I used the recipe from WholesomeYum which can be found here: https://www.wholesomeyum.com/recipes/low-carb-bagels-with-almond-flour-keto-gluten-free-5-ingredients/ 

It was so easy to make and had only 5 ingredients: almond flour, baking powder, mozzarella cheese, cream cheese, and eggs. I added Trader Joe’s Everything But The Bagel spice to the top and it was perfect. My mom really liked the bagels too. I’m surprised in how quick and easy it was. Kneading the dough was difficult with it being super sticky but it combined well. (See pre-oven photo above).

The recipe makes 6 bagels and each bagel is 360 calories. Carb counts: Total Carbs: 8g | Net Carbs: 5g | Fiber: 3g | Sugar: 1g

An everything bagel at Tim Hortons, in comparison, is 280 calories but has 53g of Carbs.

I would definitely make this recipe again!

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