Tag: Health

Greek Yogurt Cheese Cake Bites

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I don’t know what has been going on but I have been CRAVING cheesecake (and peanut butter!) and these are a nice healthier alternative. Crush up some graham cracker and mix with a touch of water to help it mash and clump together on the bottom of a cupcake baking cup. Mix together some vanilla Greek yogurt with zero sugar cheesecake pudding powder and scoop over the graham cracker crust. Mix up some PB2 (or use really peanut butter) and add a spoonful on top of cheesecake yogurt. Spoon some no sugar added pie filling cherries on top and place in freezer for a bit to set. A great snack in between meals with the added benefit of getting in some protein as well. I don’t really measure anything so just work through each step until it looks/ tastes good to you!

Time to Recharge

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I took some time to pause with family for a few days and we took our first flight as a family to Colorado for a couple of relaxing days in the mountains followed by a fun supercross event in Denver! The weather was all sorts of all over with temps in the 30’s at times and highs in Denver near 80. It was truly tough to pack for this trip, but it was amazing.

I was a bit terrified of getting around airports with a 4-year-old but watching his excitement during that first ascent into the sky was well worth any difficulty. I took my first flight well into my 20’s so this was truly special to see him get this chance at such a young age– to be able to comfortably provide and afford these opportunities. I don’t take them for granted.

We took a 4-mile hike as a family and did a lot of walking around in general. It’s one of the things I love about CO and in particular, something I found amazing now during this healthier moment that I am having in life. Coffee on the deck was spectacular when it wasn’t too cold! There was a dusting of snow each morning but our final one there was just beautiful, so we ate breakfast outside.

The trip back was tough because I think we all wished we had a bit more time but coming home is always bittersweet and we missed our fur– and feather– kiddos when we were away. Travel back went very smoothly and we didn’t lose Marty along the way (our son’s favorite stuffy). Our son is already asking when we will go back. We will get there some day but for now, will hold onto some pretty amazing memories created there.

Balance

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I have been shooting for 30-40 grams of protein per meal (I don’t always make it but that’s ok!). When I am in a pinch/ rush, I grab a protein bar and a Bubbl’r and I am on my way. I do personally feel as though getting your protein through healthy foods is a far better way to go when you can but a supplement every now and again can be helpful– especially working the busy corporate mom-life. Certainly, it can be better than the unhealthy alternatives out there.. although there is nothing wrong with indulging in a snack either. It’s all about the balance!

The Turning Point

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It has been 104 days since I took my starting photo as I began my workout journey. I can’t be sure of when my diet changes preceded it to be honest, but I can guess that it was about 2-3 weeks before that photo. I am still going strong. It’s strange to think about the number of times over the past couple of years that I promised myself that I was going to make changes– I was going to start prioritizing myself– and I failed every single time. What changed? When I look back over it all, it’s not what happened to me but what happened to him.

Ever since I picked this blog back up, I have struggled with what all to share here as I have navigated some significant personal challenges. Back in 2022, I went through a health journey that lingers with me today but in a way that I have learned to manage. The biggest change coming out of that is one in which I found myself in a place mentally where I had not been for some time in my life. I was frustrated with our medical system, with lack of care, little answers, and the expense of it all. Not to mention the ways in which it impacted my life for some time. In short, I became ungrateful and a little bit angry. I could no longer see some of the beauty around me.

Back in December, my little brother went through a psychotic break and in some strange way, I found that instead of dragging me further down, it somehow managed to wake me up. What was I doing? Why was I hiding from the life around me? I had no excuse. The tools were in my hands. I had all of these things that I could only dream about ten years ago, all that I hoped and dreamed about, and yet I was as unhappy as I had ever been. I was so far down in the mud; I had no idea how to claw back out. And as I watched my little brother’s life implode, I chose to save myself.

It hasn’t gotten easier. He is now out on the streets as he has chosen to do. I have worried and researched, googled, looked at all of the updates in the courts, jail roster, google, etc. I still do this every day. Where is he? I don’t know.. and I live with that every day. But, I live. I am so grateful for this life, our home, my son, and the support system that I have created around me over the past 18 years.

I have this one body and mind to take care of as I navigate more of what life throws my way. I think about the years ahead in my marriage. This year, we will celebrate 7 years of marriage and 10 years together. Our son will start school later this year. Our dogs are both 11 years old and we will have to go through their passing at some point and explain this to our son. My husband’s grandparents are getting older, and my own father is now 71. The economic climate is challenging and who knows if we will deal with job loss between the two of us at some point. We will face these things ahead and I hope to continue to head towards a stronger version of myself as we push through.

If I have learned anything, it’s that I can’t hide away. It feels awful and lonely and it’s not how I want my son to view the approach. More than anything though, I found that I needed to make changes and recenter myself not for him but for me. Growing up, I could never understand why my mom chose a drink over me every single day and I verbally asked her on multiple occasions to choose me. She never could and I now understand that what she needed to do was choose herself before she could even begin to choose me. And.. I do choose me. I choose this life. I choose to face it head on with a mind and body that is getting stronger every day. All I needed to do, was wake up.

BBQ Flat Bread/ Breakfast Ideas

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BBQ Flatbread:

  • 1/2 Lavish Bread
  • 4oz Cooked Chicken Breast (shredded)
  • 1/2 cup G Hughes’ Smokehouse Sugar-Free BBQ Sauce – Original
  • 1 Cup Mushrooms
  • 1/4 Cup Onions
  • Handful jalapenos
  • 1/4 Cup

Low Broil crust for a few minutes. Spread 1/4 cup bbq sauce on crust. Mix the rest of bbq sauce in with chicken breast, mushrooms, onions, and jalapeno. Spread out on top of crust. Sprinkle cheese down over. Broil until cheese is melted.

Breakfast Today:

  • 1 Slice Venison Bacon
  • 4 Tbs Egg Whites, mixed in light mushrooms and onions
  • 1 Slice of Bettergoods Keto Friendly Honey Wheat Sandwich Bread made into French toast with 2 tbs egg white, 1/2 packet Splenda, cinnamon
  • Small amount of SF syrup

Brunch Break Snack:

  • 1/2 Cup Vanilla SF Greek Yogurt
  • 1/2 Single Serve SF Chocolate Pudding
  • Lightly Salted Rice Cake
  • 1/3 Cup Strawberries

Homemade Bagels

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This easy recipe was amazing! I will call out that in the above picture, I missed showing the baking powder and 1 egg used.

  • 1 cup Flour
  • 1 Cup Cottage Cheese (any %, I used 1%)
  • 2 Teaspoons Baking Powder
  • 1/4 cup Shredded Cheese (you could go with more here)
  • 1 Egg
  • Everything Bagel Seasoning
  • Fresh Jalapeno (if desired)

Mix the cottage cheese, flour, baking soda, and shredded cheese together, kneading into a ball. Some mention blending the cottage cheese but I did not do this. Separate into 4 portions and form into little bagels. Brush the tops with some egg and season with everything bagel seasoning and a sprinkle of additional cheese. I added fresh slices of jalapeno to the top of two of them (I love spice!). Bake at 375 degrees for 25 minutes. I didn’t use parchment paper which was mentioned in the various videos where I have seen these made and they still turned out amazing! Nutrition is below per bagel. I did not even find myself needing butter or cream cheese on mine.

  • 13 Grams of Protein
  • 25 Carbs
  • 3.5 Grams of Fat
  • 188 Calories

Progress

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The past few years, I really put myself on the back burner and I was feeling it— sleeping horribly, no energy, not caring about what nutrients I put into my body, drinking more alcoholic beverages than I should, sick a lot, etc. etc. I decided to finally do something about it at the start of December. I first started working out a couple of days a week at the start of that month. After the holidays, I attacked my diet which meant upping my protein by A LOT. My workouts became a regular 4-5 days a week with 20 minutes of cardio and 40 minutes of lifting— focus on strength: a flip from how I used to pursue fitness in the past.

The main pic below is a progression from end of December (already a month into working out), to end of Jan, to just this morning. Weight lost from my core, starting to tone things up and feeling great! The thing I most want to share is that I haven’t joined some expensive group or program to accomplish it. Just working out at home, logging my macros with a free app BEFORE I eat to make adjustments if I’m not hitting what I need, and protein powder in my cold brew coffee— nothing fancy, bought at Walmart. Any other protein I get is through the food I’m consuming which is how I prefer to get it. I’m eating a lot of great stuff too!

My goal at the start of December was to feel a lot better by our family trip in late April to Colorado for the first time since my husband and I eloped there. I felt that setting something 6 months out would help make it a lifestyle change vs a quick sudden one that wouldn’t stick. I’m psyched that I still have 2.5 months to build muscle and strength and feel that much better!

One Thing At a Time

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I take two baths a week— Saturday afternoon and Sunday afternoon. This image somehow feels counterintuitive when I look at it.. energy along with my relaxation. This used to be a White Claw and I’m good with my replacement.

As I look at my day, the reliance on caffeine is still there. It was long before my son but became more prevalent certainly after him. It’s something I’d like to tackle but if there is one thing I’ve learned as I get older it’s this— one thing at a time. As I’ve been sharing here lately, I’ve been working hard on my daily diet and exercise. This one might topple me over the edge. As we do the work, each new habit takes something of ourselves to achieve— to make into a way of life and not just a passing attempt. These things don’t just happen overnight as I feel like they once did in my 20’s when I might change a habit at the mere thought of a single positive. There is no one particular way. No definitive path. It’s different for each of us. The important thing is that we’re working towards something that betters ourselves.

Turkey Meal Options

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Another week down hitting my fitness goals for protein and a more balanced diet as well as working out 5 days out of 7. The images above show just a few of my meals this week. Image 1 is where I replaced my pasta with zucchini noodles and used turkey sausage instead of burger as my protein. I also found this great sauce option where Ragu partnered with Hot Ones and I do love spice! So far, I have tried the middle option and it was amazing (ordered a new set already to have a spare one ready to go when this set is gone). No special replacement health wise but not everything needs to be swapped and some things just need to be enjoyed! Around 400 calories, including a half slice of sourdough and 25 grams of protein. I also included mushrooms down over the zoodles.

Image 2 was something I saw made online that required smashing 4oz of ground turkey onto a low carb tortilla and frying this on the stove. Toss tomato, onion, and spinach with some vinegar and seasonings and put some down over the burger. Add some tzatziki sauce down over, fold into a taco and enjoy! I also had a side of baked broccoli seasoned with salt/ pepper and a sprinkle of parmesan cheese. 350 calories, 30 grams of protein. Certainly, room to bump this one up with a side of potatoes. I ended up also having some fresh fruit after dinner.

The last image is a simple Turkey lettuce wrap made with ground turkey, onions, jalapenos, and laughing cow spreadable cheese. I also threw a little chipotle ranch on there. I had a cup of fat free cottage cheese to go with it. Around 400 calories with 43 grams of protein.

Start To The Day

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5oz cold brew coffee concentrate, 7oz water, 2 scoops of collagen peptides protein powder, splash of creamer.

100 calories, 5 carbs, 18 grams of protein, 1 gram of fat (from the creamer).

I start my morning with this every day but this is NOT my breakfast. I find it’s a great start to my day! One of the hardest things for me to get used to about two years ago was cold coffee but it was a change that I had to make when I went through a still unexplained health ordeal with my bladder in 2022. It’s two years later and I have not been fully diagnosed but have been on medication for overactive bladder that entire time and have had to make dietary changes. One of those is that I cannot drink hot coffee. The acid flares everything up. I never thought I’d like cold coffee but I absolutely prefer my coffee that way today.