Weigh in Wednesday is back!

You little bloody ripper!! While I have celebrated lots of little wins along the way. Today I get to celebrate my next scale victory! I have hit exactly my second weight goal.

This week – 1.3kg

Since surgery – 39.3kg

Total – 58.2kg

I find it so hard to believe I am 1.8kg off of a massive 60kg.

My next mini weight goal is only another 3.4kg loss, which means that I will officially be at the half way point to reaching my goals.

So check your maths….

My goal is to loose a total of 123.2kg….I mean what the heck?!?!?!?

Exercise was very low as energy levels are low after less than 4 hours sleep again (thanks Lachlan) 

Day 36 -2.1km, 36/50 – 143.4km

Protein Enriched Honey Chicken 

Makes: 4 serves or 10 Bariatric serves

Ingredients:

• 500g chicken breast sliced 
• 3 garlic cloves 
• 1 1/2 cups chicken stock 
• 1/4 cup honey 
• 2 teaspoons Apple cider vinegar 
• 2 scoops (60g) pure protein powder
• 1 tablespoon corn flour 

Method: 

• Heat a large non stick frying pan over a medium heat and spray generously with cooking spray 
• Cook the chicken approximately 3-4 minutes each side (this will depend on how thick the chicken strips are) or until the chicken is just cooked through
• Set aside the chicken and leave any residual juices in the frying pan
• Add the garlic and sauté for a couple minutes
• Add the honey, apple cider vinegar and 1 cup of the stock and simmer while whisking for approximately 5 minutes 
• In a bullet blender process the remaining protein powder and corn flour until smooth
• Pour the mixture into the frying pan and overna slow heat simmer for 3-5 minutes until the sauce has thickened 
• Add the chicken back into the sauce and stir until well coated

Nutritional Value per serve (10):

• Calories: 125
• Total fat: 2.4g
• Tota carbohydrates: 9.4g
• Protein: 16.5g

Recipe Notes:

• Store covered in the fridge for a maximum of 2 days 
• This recipe is freezer friendly to be consumed within 6 months
• Protein powder used in the recipe is Protein Supplies Australia WPI Fast Release protein powders
• You can buy online from www.proteinsuppliesaustralia.com.au 
• Use the Discount code psafriendsofhollys at checkout to get a 10% discount

Disclaimer: C4K Kitchen does not hold any responsibility for the consumer using this recipe including the storage guidelines and time frames recommended in the recipe notes. The consumer holds all responsibilities to ensure that food hygiene and safety standards are adhered to.

Tuesday is my only day of the week I get any downtime or me time. So after doing all my domestic goddess duties I decided it was time to break in my new shoes. 

I have also been eyeing off the duckpond walking track just around the corner so thought today would be the day I tried it out.

In my head I had in visit a nice long walking track with some nice scenery. Well I had a nice scenery covered but the walking track was way shorter than I anticipated so instead I cut five laps! By the time I got back home I had walked slightly over 8km.  Never ever did I think this was a ever a realistic possibility.

This afternoon I had my next scheduled appointment with my surgeon’s program lifestyle coach. I have been really looking forward to start processing some of my mental barriers and blocks. We started the appointment by going over my goals of what I wanted to achieve pre-surgery and I had three main goals.

I wanted to be healthier so I could actively plane participate. I wanted to be happier within myself and I wanted my body image and my self-esteem to align so I am as content and as confident with my outsides as I am with my insides. So we went through each of those points individually.

Number one – be healthier and actively participate

Check!

I am already achieving this and enjoying the improvements to my health. This is only going to improve more and more as the numbers continue to fall and as my fitness level continues to increase. Nutritionally my lifestyle changes have just happened with ease and I can acknowledge that I am enjoying the changes and the challenges. I do however need to stop and recognise the importance to my happiness that I have the capacity to share my journey and recipes to help others along the way. 

My health has already improved and will continue to do so.

Number two – be happier within myself.

Check!

I know that I am constantly feeling myself smile more, I am less moody and I can honestly say I am enjoying my days so much more. I also need to acknowledge the happiness it brings to me personally to be a positive and supportive advocate for others on the same path. I need to remember to stop and acknowledge these huge changes on my challenging and down days.

Please take me to the third. And I know this is where I am currently struggling. Those two words to continue to plague my thoughts……BODY IMAGE!

Number three – body image and self esteem to align 

We break body image down to 3 different measures and as I progressed further I need to look at each component as individual unit so they’re small achievable and tangible steps.

The first measure is my new little love, Percy himself as he is the internal core of the tool to assist in helping me to improve my body image. Percy and I are good mates, we communicate well and he bring so much positivity and strength to empower myself to embrace the new emerging me. She was very happy and impressed with my ability to compartmentalised I don’t both give Percy his own identity.

The second measure, while not as important as the others, but still important is the view of others. The compliments and feedback from others on my physical changes I received I need to learn to stop and listen. I need to appreciate what they are saying and say thank you in return as opposed to making a joke and shrugging the compliment off.

The third and most important measure of body image is how I see myself. This is where I’m struggling. To help me understand where I am with my body image she asked me one simple question.

In one sentence how do I see myself. I didn’t need a sentence I only needed one word…..BIG! She then asked how I feel now in comparison to before I got big. This is where my body image and anxiety stems from as I have never known myself with anything other than the big girl.

So how do I go about managing these anxieties. The strategies that we have developed together is to give my anxiety and altar ego, similar to that of Percy. To enable me to identify this part of my thinking and to enable me to compartmentalise that section of my thoughts.

So it appears that Percy now has an art nemesis and Frank has arrived!

So assessing body image we have a stab list six points in a means to measure and reflect on my own personal view of my body image.

1. WEIGHT

The numbers are clearly heading in the downward direction this is a positive and a win for Percy!

2. MEASUREMENTS  

Again the numbers are heading in a downward direction. Again another positive and another win for Percy.

3. LITTLE WINS

Continuing to stop and reflect on physical achievements and milestones along the way. Another winter Percy

4. CLOTHES 

So it plays on my mind that the size of my clothes is still the same as pre-surgery and Frank makes me focus on this negative view. When I have these negative thoughts I need to stop and reflect on how clothes are fitting me better and clothes I haven’t worn in years I now comfortably fitting me.

 I also need to be realistic and be kind myself and to allow the number attached to the clothes to drop to, it will just take a bit of time.

I need to pack Frank and let the positive powers of Percy to be stronger than the negative thoughts I currently have.

5. PHOTOS

Frank tells me that I do not believe what I see in the photos is actually me. But the camera does not lie and that is a fact. Simply put Frank cannot argue with facts and what I see in the picture is actually me!

6. THE MIRROR 

The dreaded mirror! This is where Frank messes with my mind the most. Frank is clouding my thoughts and consuming my brains with doubts, fears, anxieties and insecurities and as a result of this negativity takes over and it totally consumes me.

With Frank now having his own identity I’m going to work on compartmentalising these thoughts. I have to be aware that these thoughts will never go away and I need to acknowledge that they exist. 

BUT at the same time not to let them consume all my thoughts in front of my eyes. I need to stop and look for the positive powers of Percy in the mirror. I need to put Frank to the side and packing from the forefront of my mind.

It was a pretty intense session but some great strategies to try and help my brain catch up with the program.

Day 35 – 9.6km, 35/50 – 141.3km

Tuesday is my only day of the week I get any downtime or me time. So after doing all my domestic goddess duties I decided it was time to break in my new shoes. 

I have also been eyeing off the duckpond walking track just around the corner so thought today would be the day I tried it out.

In my head I had in visit a nice long walking track with some nice scenery. Well I had a nice scenery covered but the walking track was way shorter than I anticipated so instead I cut five laps! By the time I got back home I had walked slightly over 8km.  Never ever did I think this was a ever a realistic possibility.

This afternoon I had my next scheduled appointment with my surgeon’s program lifestyle coach. I have been really looking forward to start processing some of my mental barriers and blocks. We started the appointment by going over my goals of what I wanted to achieve pre-surgery and I had three main goals.

I wanted to be healthier so I could actively plane participate. I wanted to be happier within myself and I wanted my body image and my self-esteem to align so I am as content and as confident with my outsides as I am with my insides. So we went through each of those points individually.

Number one – be healthier and actively participate

Check!

I am already achieving this and enjoying the improvements to my health. This is only going to improve more and more as the numbers continue to fall and as my fitness level continues to increase. Nutritionally my lifestyle changes have just happened with ease and I can acknowledge that I am enjoying the changes and the challenges. I do however need to stop and recognise the importance to my happiness that I have the capacity to share my journey and recipes to help others along the way. 

My health has already improved and will continue to do so.

Number two – be happier within myself.

Check!

I know that I am constantly feeling myself smile more, I am less moody and I can honestly say I am enjoying my days so much more. I also need to acknowledge the happiness it brings to me personally to be a positive and supportive advocate for others on the same path. I need to remember to stop and acknowledge these huge changes on my challenging and down days.

Please take me to the third. And I know this is where I am currently struggling. Those two words to continue to plague my thoughts……BODY IMAGE!

Number three – body image and self esteem to align 

We break body image down to 3 different measures and as I progressed further I need to look at each component as individual unit so they’re small achievable and tangible steps.

The first measure is my new little love, Percy himself as he is the internal core of the tool to assist in helping me to improve my body image. Percy and I are good mates, we communicate well and he bring so much positivity and strength to empower myself to embrace the new emerging me. She was very happy and impressed with my ability to compartmentalised I don’t both give Percy his own identity.

The second measure, while not as important as the others, but still important is the view of others. The compliments and feedback from others on my physical changes I received I need to learn to stop and listen. I need to appreciate what they are saying and say thank you in return as opposed to making a joke and shrugging the compliment off.

The third and most important measure of body image is how I see myself. This is where I’m struggling. To help me understand where I am with my body image she asked me one simple question.

In one sentence how do I see myself. I didn’t need a sentence I only needed one word…..BIG! She then asked how I feel now in comparison to before I got big. This is where my body image and anxiety stems from as I have never known myself with anything other than the big girl.

So how do I go about managing these anxieties. The strategies that we have developed together is to give my anxiety and altar ego, similar to that of Percy. To enable me to identify this part of my thinking and to enable me to compartmentalise that section of my thoughts.

So it appears that Percy now has an art nemesis and Frank has arrived!

So assessing body image we have a stab list six points in a means to measure and reflect on my own personal view of my body image.

1. WEIGHT

The numbers are clearly heading in the downward direction this is a positive and a win for Percy!

2. MEASUREMENTS  

Again the numbers are heading in a downward direction. Again another positive and another win for Percy.

3. LITTLE WINS

Continuing to stop and reflect on physical achievements and milestones along the way. Another winter Percy

4. CLOTHES 

So it plays on my mind that the size of my clothes is still the same as pre-surgery and Frank makes me focus on this negative view. When I have these negative thoughts I need to stop and reflect on how clothes are fitting me better and clothes I haven’t worn in years I now comfortably fitting me.

 I also need to be realistic and be kind myself and to allow the number attached to the clothes to drop to, it will just take a bit of time.

I need to pack Frank and let the positive powers of Percy to be stronger than the negative thoughts I currently have.

5. PHOTOS

Frank tells me that I do not believe what I see in the photos is actually me. But the camera does not lie and that is a fact. Simply put Frank cannot argue with facts and what I see in the picture is actually me!

6. THE MIRROR 

The dreaded mirror! This is where Frank messes with my mind the most. Frank is clouding my thoughts and consuming my brains with doubts, fears, anxieties and insecurities and as a result of this negativity takes over and it totally consumes me.

With Frank now having his own identity I’m going to work on compartmentalising these thoughts. I have to be aware that these thoughts will never go away and I need to acknowledge that they exist. 

BUT at the same time not to let them consume all my thoughts in front of my eyes. I need to stop and look for the positive powers of Percy in the mirror. I need to put Frank to the side and packing from the forefront of my mind.

It was a pretty intense session but some great strategies to try and help my brain catch up with the program.

Day 35 – 9.6km, 35/50 – 141.3km

A trip to the dentist this morning has made me behind the eightball all day. I couldn’t feel my mouth until about 1pm and the rest of my day I was in back to back meetings. So both my fluids and nutrition have been horrific. Catch up is not and easy game to play any more now that Percy has limited real estate.

I have been feeling a bit mentally drained and over the constant mental battle lately. I have my lifestyle coach appointment tomorrow which couldn’t have come at a better time. I also decided it was time to see ‘those’ photos. 

My mum has been the vault holding my before photos which I have never seen until today. Today I needed it to get my brain to see in photographic form how far I’ve come. I cannot argue with what is in front of me. It really does help my mindset.

Day 34 – 3.3km, 34/50 – 131.7km

Wonton Wellingtons

Makes: 6

Ingredients:

• 12 wonton wrappers
• 6-8 button mushrooms, finely chopped
• 2 garlic cloves, finely diced
• 180g thick cut eye fillet
• 1 teaspoon Dijon mustard

Method:

• Place the mushrooms and garlic in a small saucepan with 2 teaspoons water
• Simmer the mushrooms until cooked down and all the moisture has evaporated, approximately 4-5 minutes
• Set aside to cool
• Preheat oven to 180 degrees Celsius and line a tray with baking paper
• Cut the steak into 6 equal 30g portions and in a very hot frying pan seal the steak both sides no longer than 30 seconds total
• Set the steak pieces aside to rest
• Lay 6 wonton wrappers out on a clean dry surface
• In the middle of each wrapper place a small amount of the mushroom mixture (1/12th of the mix per wonton wrapper)
• Smear the both sealed sides of the steak with the Dijon mustard and place the steak piece on top of the mushroom
• Top each piece of Dijon smeared steak with the remaining mushroom mix
• Cap each steak/Mushroom pile with one of the unused wonton wrappers pressing firmly down to completely encase
• 
• Using a damp fingertip wet around the edge of the base wonton and then wrap the dampen edges up fully close and to seal the wonton Wellington
• 
• Lightly spray the tops with cooking spray or brush with an egg wash
• Bake in the oven for 15 minutes or until your wontons are golden and crunchy.

Nutritional Value per serve:

• Calories: 93
• Total fats: 2g
• Total carbohydrates: 8g
• Protein: 8g

Recipe Notes:

• Store covered in the fridge for a maximum of 3 days
• This recipe is freezer friendly either cooked or prepared and uncooked to be consumed within 6 months

Disclaimer: C4K Kitchen does not hold any responsibility for the consumer using this recipe including the storage guidelines and time frames recommended in the recipe notes. The consumer holds all responsibilities to ensure that food hygiene and safety standards are adhered to.

Sunday is out only family day of the week. We did plan on going for a walk around the duckpond just around the corner. Plans were for oiled as it was bucketing down with rain. Instead we went to Marion and wondered around, had lunch in the food court. I continue to be a cheap date with my soup only costing $3.50 and it was two serves worth.

I decided it was time to shout myself some proper sneakers. My $18 big W ones have served me well as I have entered into this new world of enjoying exercise. I bought myself a cute pair of Fila memory foam runners. They are seriously like walking on a heaven cloud!

This afternoon I also did not one but two things I couldn’t all wouldn’t have been able to do eight months ago.

It’s hard rubbish tomorrow so instead of being the traffic director, I was the one with the sack truck lagging the furniture around to the kerb.

I also needed to get some photos of our leaking gutters for the property manager. Previously I would not go higher than one rung on a step ladder  and even then I would start freaking out and even start feeling very uncomfortable. Today I went to the top of a standard size ladder and climbed up on top of the roof of the house. It may not of been the top of the world it was the top of my adobe.

Only small little achievements but they are all little wins for me to celebrate along the way.

Day 33 – 4.6km, 33/50 – 128.4km

Egg White Cups 

Makes: 12

Ingredients:

• 12 wonton wrappers
• 1 cup egg whites
• 2 scoops (60g) pure protein powder
• 1/3 leek, halved and thinly sliced
• 3/4 cup baby spinach shredded
• 2-3 button mushrooms, halved and thinly sliced
• 3 garlic cloves, finely diced
• 1/2 cup grated Parmesan
• 1/2 cup grated cheddar cheese
• 100g feta, cubed or crumbled

Method:

• Preheat the oven to 180 degrees Celsius and line 12 silicon muffin well each with a wonton wrappers
• Add the egg whites into a large mixing bowl, using a hand whisk beat for 5 minutes until light and foamy. Do not use hand mixers as this will over-whip them for this recipe
• Add the protein powder and lightly whisk through until well combined
• Add in the remaining ingredients into the egg whites and fold through until fully coated in the egg whites
• Evenly spoon the mixture into the prepared wonton lined muffin tray, it is important to note that mixture will look too dry
• Bake for 20 minutes
• Remove from the oven and allow to sit for 5 minutes to continue cooking through.

Nutritional Value per pie:

• Calories: 95
• Total fats: 3g
• Total carbohydrates: 5g
• Protein: 12g

Recipe Notes:

• Store in an airtight container in the fridge for a maximum of 3 days
• This recipe is freezer friendly to be consumed within 3 months
• Protein powder used in the recipe is Protein Supplies Australia WPI Fast Release protein powders
• You can buy online from www.proteinsuppliesaustralia.com.au
• Use the Discount code psafriendsofhollys at checkout to get a 10% discount

Disclaimer: C4K Kitchen does not hold any responsibility for the consumer using this recipe including the storage guidelines and time frames recommended in the recipe notes. The consumer holds all responsibilities to ensure that food hygiene and safety standards are adhered to.

Started my day at 5.30 this morning. After finally somewhat catching up on sleep I woke up and felt pretty good but somewhat guilty that my exercise has been known existent since my PT session on Tuesday. So despite being bloody cold, pitch black with everyone in the house asleep off I went on a morning walk.

My speed was down but since I was walking by mobile phone flashlight, I’m still pretty dam happy.

 Then we went to the play cafe and very briefly saw my sister when she dropped off my nephew and niece. 

It has only taken losing 57kg before she said anything. But a quick tap on the bum with her saying that I’m looking good really does mean the world to me.

Got home from the play cafe and officially got my dose of therapy baking. Making chocolate protein bars, beef BBQ bacon sausage rolls (with mountain bread wrap), stuffed meatballs and chicken Corn Soup.

I can honestly say I am really enjoying creating healthy adaptations of recipes. I am also really enjoying knowing I am helping and supporting others by sharing my foodie creations. My heart is filled with a lot of pride and satisfaction.

A good day, I really enjoy days like today they are so refreshing and make me really appreciate my new life and gratitude for my sleeve.

Day 32 – 8.1km, 32/50 – 123.8km

Chicken Corn Soup 

Makes: 4 portions or 10 Bariatric portions:

Ingredients:

• 600g chicken thigh fillers
• 400g can creamed corn
• 1 leek, diced
• 1 celery stalk, finely diced
• 1 carrot, finely diced 
• 4 garlic cloves, finely diced 
• 4 cups chicken stock

Method:

• Place all ingredients in a large soup pot and bring to a gentle simmer
• Simmer for 15-20 minutes
• Remove the chicken fillets and roughly chop
• Return the chicken to the soup pot mixing well then serve

Nutritional Value per portion (10):

• Calories: 137
• Total fat: 5.4g
• Total carbohydrates: 8.9g
• Protein: 13.1g

Recipe Notes: 

• Store covered in the fridge for a maximum of 2 days
• This recipe is freezer friendly to be consumed within 6 months 
• This recipe is free fluid and puree phase friendly just place in a high powered blender and process until perfectly smooth

Disclaimer: C4K Kitchen does not hold any responsibility for the consumer using this recipe including the storage guidelines and time frames recommended in the recipe notes. The consumer holds all responsibilities to ensure that food hygiene and safety standards are adhered to.