So my little guy, as most who know me personally would already know, know that he is pretty high intensity and is like an energiser bunny on a carton of red bull during the day and is a terrible sleeper waking in the middle of the night every night anywhere between 1-4 hours.  This is why I always in the past used to the rationale why I was so tired and exhausted everyday.  Today I had an amazing before and after reflection of how my life has changed so drastically already not only from a nutritional and exercise viewpoint, I have reflected on in the last week.

But today I am going to reflect more on me as a mother and household provider (aka chef, maid and cleaner).  I’m at mum’s place this week as she is helping out with childcare for school holidays and mum always loves when I visit as I always take over the kitchen and cook up a storm.  After dinner tonight we had a chat about how much my energy levels have changed.  Previously pre-surgery when visiting I would by the end of the day be absolutely exhausted slothed on the couch leaving “shit everywhere” from both Lochie and my cooking for Mum to clean up.  Tonight as we were sitting down playing a game of cards Mum commented on the fact that this afternoon she not only came home to a delicious sinner ready to eat but to a clean and tidy house as well.

This extra energy I am discovering everyday is making me a better mother and easily managing a tidier, more organised and cleaner household.  Even with my something challenging family situation.  Maybe, just maybe, I will be the next Australian Martha Stewart…..helping to keep a better home!

Today I overdid it.  Not intentionally it just happened.
I started my day with a beautiful 5km walk.  I am still at mums so stopped at the top of the hill to admire the amazing view.

I stopped again on the way back home I came through one of the vineyard tracks I saw a kangaroo hopping through the vines.

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It was such a refreshing walk with with a beautiful scenery and even shocked myself with my shadow.  My shadow actually looked like a person with a thigh gap I might add as opposed to my shadow that I am used to that resembles a gigantic Sasquatch that’s chasing me.

This was a great start to my day and a great reflection that my fitness is improving as my per km time has reduced from 14.18 to 12.01 so I’m over the moon with the improvements.  I then ended up doing another 3km that was unplanned delivering a lawn mower for mum to one of her friends house.  It was nice to see her and get some amazing and supportice feedback.  I’m also grateful and so delighted with her own weight loss journey as I have pegged it lucky to get all of her now too big clothes for me to work my way through as I continue to downsize.

As I got back to Mum’s I realised that I have not even come close to consuming enough calories for what I had burnt over these two walks.  I was so stuffed I actually had to have an hour lay down to recharge my batteries.  By the time my day (now at 7pm) has come to close I have exceed 13,000 steps.  6 months ago it was a big day if I did more than 1,000 steps.

The balance of fuel versus expending energy is real and I generally manage this pretty well, today it was questionable….but I survived.

If you do not like gassy noises that are produced by the human body STOP READING!!

My morning started with a nice 5km walk around Lyrup followed by another delicious smoothie bowl.  A play date with Lochie with some of his little mates, a trip to the shops rounding off my day with some lovely feedback on how I’m progressing and reflections from others on both my physical and visual improvements but also my mental strength.  Tapped out at 10pm at slightly under 14,000 steps or 10km.

However, I have today discovered after my first attempt post-op to eat sausages that Percy is not a fan of the humble snag!  I made a delicious sausage hot pot which Lochie devoured and I struggled to get through half of my tiny portion.

It is sitting VERY VERY heavy and about an hour after dinner the burp-fest begun.  For the last hour I have been excessively burping ridiculously loud and hideous burps sounding like a drunken sailor or according to my mum a bloated rhinoceros! Percy says no to sausages!

This weeks weigh in has to come with a different set of scales disclaimer.  I’m at mum’s this Wednesday so using her scales rather than my regular ones.

This week: 1.5kg
Since surgery: 32.7kg
Total: 51.6kg

Gotta be happy with that.

Back to work today after an extra long weekend thanks to the Easter public holiday.  Working remotely as mum is looking after Lochie for the holidays.  I miss my little packed lunchbox and found with my organised selection of protein packed lunchbox fillers in the freezer it is much easier to manage my diet intake of both protein and calories.

Compared to the last two days I have been extremely sedentary.  My body has so rapidly adjusted to enjoying and craving movement and exercise that today I didn’t do anything and I am feeling fat bloated and frumpy.  Would have never thought that I would ever say those words….I miss and crave exercise!

After my frump affect of yesterday I got up this morning and head off for a walk. My aim was to do the 5km that I did on Monday and Tuesday however this was cut short to 4km. I trudged back home drenched wet, in need of windscreen wipers for my glasses and I felt like I was in a sauna being hot from my walk in a wet shirt.

Today was one of the first days that I have felt hungrier than I have since surgery. There is no reason that I can think of except today was one of the first colder wet and rainy days we have had. Having said that I still smart and healthy choices so that is still a win as far as I am concerned but it’s something that I will be aware of as we head towards the cooler months.

Banana Cupcakes

Makes: 18

Cake Ingredients:

• 4 ripe bananas 
• 2 1/2 cups SR flour
• 1 cup milk
• 2 eggs, lightly beaten
• 1/4 cup vanilla yoghurt
• 3 tablespoons honey
• 1 teaspoon vanilla essence
• 1 teaspoon cinnamon 

Icing ingredients:

• 250g unsalted butter
• 2 teaspoons milk
• 1 teaspoon vanilla extract
• 3 cups icing sugar

Method:

• Preheat oven to 180 degrees Celsius and line 18 cupcake trays with liners and lightly spray with cooking spray
• Roughly chop the bananas and place in a mixing bowl, use a fork to mash the bananas 
• Add in the remaining cupcake ingredients and using a wooden spoon to mix until just combined 
• Evenly spread the batter across the prepared cupcake cases and bake for 20-25 minutes until golden and cooked through
• Allow to cool completely before icing
• To prepare the icing best the butter using electric beaters until pale and lightly whipped
• Add the milk and vanilla lightly beating into the butter
• Add in the icing sugar 1/2 cup at a time until you get to your desired consistency 
• Pipe or spread the icing onto the cupcakes to suit your preferences.

Recipe Notes:

• Store in an airtight container below 27 degrees for a maximum of 3 days
• The cupcakes un-iced are freezer friendly 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.

Creamy Mushroom Protein Sauce 

Makes: 2 large or 4 small portions

Ingredients:

• 1 small onion, finely diced
• 3 garlic cloves, finely diced
• 1 teaspoon unsalted butter
• 100g mushrooms, sliced
• 1 cup water
• 3 beef stock cubes
• 2 tablespoons light sour cream
• 30g natural protein powder

Method:

• Sauté the onion and garlic in the butter for 2-3 minutes until the onion softens
• Add in the mushrooms mixing well to coat with the remaining butter
• Add in the water and stock cubes and simmer with the lid on for 5-10 minutes 
• In a blender process the sour cream and protein powder together until smooth
• Stir the protein sour cream mixture into the sauce and mix well
• Replace the lid and simmer for another 3-5 minutes to allow the sauce to thicken
• Serve with your choice or grilled meat and vegetables. 

Nutritional Value per portion (4):

• Calories: 83
• Total fats: 4.6g
• Total carbohydrates: 5.8g
• Protein: 7.6g

Recipe Notes:

• Store covered in the fridge for a maximum of 5 days
• This recipe is not freezer friendly

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.

Vanilla Protein Pancakes

Makes: 6

Ingredients:

• 1 scoop vanilla protein powder
• 2 tablespoon rolled oats
• 1/2 teaspoon baking powder
• 1/3 cup light coconut milk
• 1/4 cup skim milk
• 1 egg white

Method:

• Place the protein powder, rolled oats and baking powder in a food processor and process until ground
• Add in both milks to the ground mixture and process until smooth
• In a small mixing bowl whisk the egg white until you have soft peaks
• Fold the egg mixture through the remaining batter
• Heat a heavy based frying pan over a medium heat and spray with cooking spray
• Add about 1/4 cup of the batter into the pre-heating frying pan and cook for approximately 2 minutes until the mixture starts forming bubbles on the surface
• Flip the pancake and cook for another 1-2 minutes until golden and cooked through

Nutritional Value per Pancake:

• Calories: 44
• Total fats: 1.1g
• Total carbohydrates: 3g
• Protein: 5.7g

Recipe Notes:

• Store covered in the fridge for a maximum of 2 days, the uncooked batter can be also stored in the fridge and cooking pancakes fresh as required
• This recipe is freezer friendly to be consumed within 3 months
• The picture shows the pancake topped with grilled mango, vanilla yoghurt and shredded coconut.

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.

Asian Turkey Meatloaf

Makes: 10

Ingredients:

• 500g turkey mince
• 1 egg
• 1 small onion, finely diced
• 1/2 celery stalk, finely diced
• 3 garlic cloves, finely diced
• 2 teaspoons freshly ground ginger
• 1 tablespoon soy sauce
• 1 tablespoon sweet chilli sauce
• 3/4 cup breadcrumbs

Method:

• Preheat an oven to 180 degrees Celsius and place a silicon muffin tray on a baking tray
• Combine all ingredients in a mixing bowl and massage through your fingers until well combined
• Evenly spread the mixture between 10 of the muffin wells
• Bake for for 30-40 minutes until golden

Nutritional Value per Meatloaf:

• Calories: 148
• Total fat: 7.1g
• Total carbohydrates: 5.1g
• Total protein: 15g

Recipe Notes:

• Store covered in the fridge for a maximum of 2 days
• This recipe is freezer 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.

Macaron Inspied Protein Cookies

Makes: 40 cookies or 20 sandwich cookies 

Ingredients:

• 1 cup almond meal
• 3 scoops chocolate protein powder 
• 6 egg whites
• 3 teaspoons stevia or xylitol 

Method:

• Preheat the oven to 140 degrees Celsius and either line 2 baking trays with baking paper or have 2 silicon macaron trays ready
• Mix together the almond meal and protein powder in a small mixing bowl
• In another clean dry bowl beat the egg whites until you have stiff white peaks 
• Add in the stevia to the egg whites and beat until mixed through, do not overwhip
• Add in half of the dry mixture to the egg white folding through with a spatula until just combined
• Repeat with the remaining dry mixture until just combined
• Spoon the mixture into a piping bag or ziplock bag and cut off the tip
• Pipe the mixture into 2cm circles across the prepare trays
• Allow the piped Cookies to sit on the trays for 15-20 minutes 
• Place the trays in the oven and cook for 2 minutes
• Open the oven door to release any excess moisture then shut the door allowing the cookies to finish baking for another 15-18 minutes
• Transfer to a wire rack to cool

Nutritional Value per single cookie:

Note: double for a sandwich cookie and add the NV of you chosen filling

• Calories: 27
• Total fat: 1.5g
• Total carbohydrates: 0.4g
• Protein: 2.5g

Recipe Notes:

• Picture shown has the following fillings from left to right; natural smooth peanut butter, cream cheese with raspberry chia jam and organic chocolate coconut spread 
• Store in an air tight container for up to 7 days
• This recipe is not suitable for the freezer.

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.