Menu Planning for Weight Loss

How do we plan our menu for a healthy lifestyle? How do we keep into account our fat intake, sodium,  and grams of sugar? The answer to this question is actually pretty simple. Let me share!

The best way to plan is by eating whole foods. If you are eating whole foods then you typically do not have to keep track of sugar, sodium, cholesterol, etc. They all kind of run together in the same pack. What are whole foods? Non-processed foods. So generally meats, vegetables, fruits, little-to-no dairy and some whole grains (this can vary if you lean towards vegetarian or paleo lifestyles).

It can be beneficial to keep track of your calories to lose weight but it is going to be easier to help your body naturally eat the right amount if you choose whole foods, drink plenty of water, eat every 2-3 hours, and eat slowly. Let me give some examples of what a day would look like (click on the underlined CAPS letters to get recipe)...

Breakfast: eggs, whole grain piece of toast, apple; or SWEET POTATO HASH, or CHUNKY CRUNCY CEREAL with fruit

Snack: SWEET AND SALTY BAGS: nuts, dark chocolate, dried fruit such as plums

Lunch: salad with grilled chicken, peppers, boiled egg, and an olive oil based dressing

Snack: carrots, cucumber with hummus and optional pita bread

Dinner: grilled bbq chicken, MAC AND CHEESE, with ROASTED VEGETABLES

Drinks: tea, water, STRAWBERRY LEMONADE

The more whole foods you eat the easier it will be to eat within the calories your body needs. You'll get more vitamins and minerals, healthy fats, and more fiber to help you realize when you need to stop eating. Even my own husband comments on how he likes homemade food better than eating out (most meals) and drinking homemade strawberry lemonade is much more filling and satisfying than soda. His body registers the fiber and real sugar in it to help him not drink too much! Making your own food has many health benefits, not just tasting delicious! If you want to track your calories then I recommend sparkpeople.com because it's free and they have a great app as well. Once you track for a few days or week and would like help on your calories, just message me. For many more recipes, click on "All Things Food" at the top of my blog!

Postpartum 6 Months

Hannah is almost 6 months old and my fitness journey has been going great until this last week. It feels like my family has been through some kind of major attack...attack of sickness! So I haven't exercised since last Friday...a week and 2 days ago. But that's the thing about being on a journey, it's filled with ups and downs and that's ok. There's no beating myself up for something I couldn't control and there's no "crash" anything tomorrow to start the new week. I may go on a run tonight (I haven't been running in probably 3 years I realized). 

My weight has fluctuated slightly the last couple weeks. It's actually been dropping but I have purposely been eating more to gain back to my 128 weight. I know that sounds crazy but I think I'm at my threshold for breastfeeding and if I drop below then my body doesn't want to produce enough milk!  Every time I have hit 127 or even 126 I can tell there's not as much milk and she let's me know! So it's kind of a bummer but her health is more important than my weight. I can survive 5 or 6 more months of not fitting perfectly into my jeans and keep a little extra weight on. Breastfeeding is so important for her and the longer she eats from me then the healthier she will be the rest of her life. 

Remember this is me from Week 1. How far I've come! The picture above and below is me in the same jeans. 

Week 3

Current picture of me below. 

I believe this was around week 6.

Remember to switch up your workout routines. Stretch often. Drink lots of water. Eat plenty of fruits and vegetables. 

I have been incorporating stretching routines a lot more and I really like it. A more pliable muscle has greater strength potential. The more we intentionally take time to relax and stretch our muscles the better opportunity we give our bodies to improve and keep from injury. So I've been doing about 15 minutes of stretching after my workouts (on top of warm up stretching) plus once a week doing 40 minutes of stretching and yoga/pilates poses to increase flexibility. We go go go in this world and we need to calm ourselves down each day for a few minutes to help our bodies reach their potential. It affects our hormones, nervous system, digestive system, brain function, etc. It really is important!

Current Weight: 128

Body Fat: 21.7%

Exercise: Currently in my cardio program for another 15 weeks with weights once a week and extended stretching once a week

I will still update but probably more month by month. If you have questions regarding fitness that you'd like me to help and answer please feel free and ASK! I will answer your questions and do posts on the topic/subject. If you're reaching your goals then let me know so I can feature you on here!!! I want to blow up this blog and the internet with success stories because it's possible for everyone. You never know how your story can touch someone else's life. 

Chicken Nuggets

So no more fast food chicken nuggets and fries, make them at home! This recipe is SO EASY and very DELICIOUS!!

Chicken Nuggets

1 large chicken breast, no skin
1/2-3/4 stick butter
3/4 cup italian Panko bread crumbs
1/4 cup parmesan cheese

Directions: **These are also great to make and then put in freezer bags. Pull out and heat when ready. See, no more processed but just as easy!**

1. Pre-heat oven to 400 degrees.
2. Cut breast into pieces like nuggets.
3. Melt butter in a bowl. 
4. Mix Panko breadcrumbs and parmesan cheese in another bowl.
5. Dip nugget pieces into butter and then dredge in breadcrumb mixture. Put on cookie sheet.
6. Cook for 20 minutes. 
7. Serve with homemade fries  and fruit/vegetable. 

This is a huge KID FAVORITE so let them enjoy and feel no guilt :)

Weight Loss Inspiration- Amanda

So I think I've decided to start a new "tab" on my blog called "Inspiration." Maybe "Women of Inspiration." I'd like your thoughts on that! Anyways, I feel like I know a ton of women that are reaching their goals and it's so exciting that I want to motivate others with the progress and give encouragement to those who are working hard. So if you are reading this and you are reaching your goals, whether it's 10 pounds, 100 pounds, walking to running, whatever! Let me know and I will do a post on your accomplishments!!


Today's inspiration is a friend I've actually known my whole life. Her name is Amanda and she has a blog herself that is about raising her Autistic son. She is someone I have always looked up to and has been through a lot of things.....now another being losing weight!

Amanda has had 2 pregnancies, both boys, and carried extra weight. She finally made the change to lose it and look at her now!

BEFORE...

AFTER...

Look at this woman!!! Amanda started at 176 pounds and is now at 117 pounds. Her BMI started at 31 and now it is 19.9. Her body fat is down to 15.2% (which is definitely the lowest it should be and remember everyone has different body types but typically BF for women should be above 16%) because she is rocking those weights! Her weight loss journey began only 9 MONTHS ago!

She started slow with walking because she did no exercise. Cutting out sugar and getting her portions under control was a huge priority right out of the gate. Instead of eating a huge bowl of ice cream she would have a spoonful. A small brownie instead of a row of brownies. 

Amanda has now worked her way up to 5 days a week with exercising (Mon-Fri) and takes the weekends off. She runs all 5 days with 2 days being less running and lifting weights for different muscle groups. The other 3 days she runs 2-3 miles with 30 minutes of core work. 

Tips about Amanda

#1 Her mantra, "I like compliments more than calories"

#2 She slowly made changes to see lasting results with exercise and made it a habit

#3 If you saw the post on Jena, Amanda also does an extra 30 minutes of ab/core work 3 days a week

#4 Eating fresh fruit and vegetables is also a big thing she does. Keeping junk out of the house and lean proteins is a must for her regular diet now. 

What an amazing woman who is reaching her goals! Way to go Amanda!

Getting Toned Abs- Jena

How many of you are on a journey of weight loss and toning your body after having a baby? If you read my blog you know that I am on that journey (and will always be) and I love looking to other women who have accomplished great goals to motivate me. I hear so many times from women that there is no hope to seeing themselves with a flat tummy or especially a tummy with rock hard abs after pregnancy. Is it possible to achieve that after having a baby? What about more than one baby? 

Well let's look at this wonderful example above! This is Jena Moore. I know her from high school and she still lives in the Elkhart area. She is a mom of 2 and I believe her second baby is just over a year old. She is not an olympic athlete but she works hard! Jena leads a high school girls dance team (I believe) and exercises several days a week. She gave me permission to share this picture and a few things about how she got to this point. So be INSPIRED that a fellow mom is achieving her goals and let it motivate you to put the time in yourself to see the benefits!

#1 Time. Jena said it took her a good year to get this progress. Here's the things she does to get her body in this condition.

#2 Eat Clean.

#3 She does 30 minutes of core exercises 4 times a week on top of her regular workouts.

#4 Top 3 Exercises Jena does

• Plank holds on each side
• Bicycle crunches
• Mountain Climbers (which is in the plank position)

Let Jena be inspiration for you in your journey with weight loss and know that transforming your stomach is possible after you've had kids! Thanks for letting me share, Jena!

Cinnamon and Sugar Doughnuts

Sugary. Fluffy. Delicious. Another post of a not-the-healthiest food but certainly healthier because these are not fried, they're baked!

It's actually a little similar to breadsticks. Easy to make but different shapes. These are also dipped in some butter but instead of parmesan and garlic salt it's cinnamon and sugar. 

I used stuff around my cupboards to make the doughnuts since I didn't have a cutter that worked. I seriously used a cup and a Medela baby bottle I usually pump milk into to cut the whole in the middle. ha! If it works, why not?!

For the Dough

3/4 cups Warm Milk

1 packet Active Dry Yeast

1 tbsp. Unsalted Butter

1/3 cup Sugar

1 Egg

2 ½ cup All Purpose Flour

Pinch of Nutmeg

½ tsp. Salt

For the Cinnamon Sugar Topping

*Enough to cover all of the doughnuts

½ cup Unsalted Butter

1 cup Sugar

1 tbsp. Cinnamon

To make the dough, place ¼ cups of the warm milk in the bowl of a stand mixer.  Sprinkle the yeast over the milk.  Let sit for 5 minutes.

In a small bowl, combine the remaining ½ cup of milk with the sugar and butter.  Add it to the yeast mixture.  Stir to combine.  Add the egg and stir until incorporated.  Add the flour, nutmeg, and salt and stir until the dough starts to form.  Change to the dough hook and knead for until the dough starts to become smooth.  If the dough is too sticky, slowly add more flour until it is no longer sticky. 

Transfer to the dough to a lightly floured surface and knead for 5 minutes until the dough is smooth and elastic and has formed a ball.  Place the dough ball in a large lightly greased bowl, and cover with plastic wrap.  Let sit in a warm place for about 1 hour, until doubled in size. 

Once the dough has risen, roll it out on a lightly floured surface until ½ thick.  Using a doughnut cutter (if you don’t have a doughnut cutter, you can use 2 biscuit cutters – 1 that is about 3 inches, and the other that is about 2 inches for the inner circle) cut out the doughnuts until you have no dough left (I used what I found in cupboards like previously mentioned above).  If desired you can gather up the scraps into a ball and roll it out and cut out more doughnuts.  I prefer not too because I feel the dough becomes too tough.

Place the doughnuts on a baking sheet lined with a silicone mat or parchment paper, about 2 inches apart (didn't feel was necessary).  Cover with a clean towel and let sit for about 45 minutes.

Preheat the oven 375 degrees F. 

Place the baking sheets in the oven and bake for 7 minutes, until lightly golden brown.  Be careful to not overbake these.  You want them to be light and doughy inside.  Let the doughnuts cool for about 5 minutes until ready to top with either the glaze or cinnamon sugar topping

While the doughnuts are cooling make the cinnamon sugar glaze.  

To make the cinnamon sugar topping, melt the butter in a saucepan or a microwave, and place in a small bowl.  Combine the sugar and cinnamon in a medium sized bowl. 

To top the doughnuts with cinnamon sugar, dip the halfway (I did mine on both sides) into the melted butter.  Then dip them into the cinnamon-sugar mixture.  Set on a draining/cooling rack to set, about 5 minutes.

Serve and enjoy :)!

blog I got recipe from. She provides a glaze as well but I didn't like it very much. 

Amazing Breadsticks

Mmm. These breadsticks are seriously delicious. My sis, Lindsay, made these and shared it on FB so I decided to try them. 

So. Worth. It. 

They aren't crazy healthy but they aren't restaurant grease ball messes. When you make food that tastes so good like this (without the stomach ache) and still use healthy ingredients, you just don't care to eat out.

Amazing Breadsticks

1 TBSP yeast
1 1/2 cups warm water
3 TBSP sugar
3 1/4 cups flour
1/2 tsp salt
1 stick butter
parmesan cheese
garlic salt
parsley

1. 1 TBSP yeast in dissolved in 1 1/2 cups warm water with 3 TBSP sugar.
2. Let sit 3-5 minutes until bubbly.
3. Add 1/2 tsp salt and 3 1/4 cups flour. 
4. Mix together and knead for 3 minutes (I do it by hand).
5. Let dough rest 10 minutes on counter. 
6. Melt a stick of butter in a bowl.
7. Roll out dough and cut into strips.
8. One strip at a time, dip into butter and place on a cookie sheet that is rimmed.
9. After every strip is on cookie sheet, drizzle butter all over if you'd like (like I said, not super healthy). 
10. Sprinkle as much parmesan cheese and garlic salt with parsley on top of each strip.
11. Let rise 10-20 minutes.
12. Cook 15-20 minutes at 375 degrees. 
13. Eat with homemade pizza, soup, or whatever you desire and enjoy every bite. Seriously.

Fluffy, soft, buttery, great flavor. A must try. Here's the original recipe