Time for Bed

 When we think about our health and fitness, many times we focus on the food we eat or on our exercise routine. Many of us focus on both of those but too little people think about rest.

 See the thing about our body is that it desires this balance in order to perform optimally and based on a crazy work life or school we often neglect the rest portion of things. Sleep offers us a plethora of benefits, from memory improvement, improved athletic performance and improved learning. However, the benefits I will be focusing on are improved athletic performance, reduced susceptibility to being ill and weight control.

Sleep and weight control 

It is noted that patients with obstructive sleep apnea are frequently obese and are predisposed to weight gain. Therefore have an unobstructed night of rest allows for weight control in individuals. As lack of sleep affects the leptin in our body which by extension impacts our body’s ability to regulate our appetite. The inability to control one’s appetite results in overeating and as such weight gain.

Sleep and athletic performance

If you want to be able to lift well or perform any exercise-related task then adequate sleep is necessary. Note that adequate sleep for everyone is different, however, it is recommended that we get anywhere between 7 and 9 hours of sleep each night. Research has shown that a lack of sleep negatively impacts athletes performance.

Sleep and illness

Whether physical or mental sleep influences our well-being and it is noted that individuals who get more sleep take less sick days that those who do not. Additionally, sufficient rest can decrease depression as sleep affects our hormones and it is at this time that the body does it cleaning and repairing. As such, getting adequate rest gives the body enough downtime to get its job done.

So how about you stop neglecting your rest. Your body will truly thank you for it. Here are some tips to help you get a goodnight’s rest.

  1. Create a sleep routine, by doing this your brain will know once you start the process that it is time for bed and allows for your body to star whining down. 
  2. Have a set bedtime. 
  3. End the use of technology 30 to 45 minutes before your scheduled bedtime. 
  4. Try meditation, lay in bed and practise mindful breathing to allow your body to relax. 
  5. Play soothing music at a low volume to help lull you to sleep. 

I hope this information will allow you to think about your sleep habits and help you to rest easy. Remember that in a healthy lifestyle balance is key and one should ensure that rest is included in that balance. Until next time

Kisses from K

Chicken in Plum Sauce

You may not know this, but as much as I love cooking I do enjoy lazy meals and thanks to the invention of a slow cooker they have become easy.

So this past weekend your girl decided to try something a little different and just throw a bunch of stuff into my slow cooker and it turned out amazing.

Step 1.

Grab your slow cooker if you have one, but if not, believe me when I tell you it is a worthwhile investment.

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Next, you will need :

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1.5lbs of boneless chicken breast and thigh cut into the size of your choosing.

 

 

 

Measure out 2 tsp of Olive Oil, 1/3 cup of plum sauce, ¼ cup of ketchup and 1tbsp of soy sauce

 

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Slice ½ of a large yellow onion

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4 cloves of garlic, sliced

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Add the olive oil to the base of the slow cooker, along with half of the onions. Layer the chicken on top of the onions followed by your sauces and the remainder of the onions.

You should have something that looks like this:

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Next, add ¼of a cup of water and place the lid on the slow cooker. Place the time to 4 hours and allow to cook. Halfway through cooking, check the sauce and add any additional seasoning you may require and allow the cooking process to continue.

Once the time ends, pair the chicken with your favourite side and enjoy.

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I hope you try out this easy recipe and that you enjoy it. Thank you for stopping by and be sure to let me know what you think about it in the comments if you try it.

Until next time.

Kisses from K

Meal Prep Planner

Hi Loves,

I know I have been away but a break was required as I am in school and my life is in transition. But today I am here to give you a little thing I have created to help you meal plan and prep better. I hope that you enjoy it and that it is helpful in your fitness journey.

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Meal prep planner

 

So click the link for the pdf and prep and plan away. Thanks for stopping by and kisses from K

Weighing not allowed

So do you know when you decide you want to lose weight and so you get on the scale and get that number?

Yeah, that one, the one you’ve been scared to see but you want to know now. Because you have a goal right.

Well write it down and don’t touch it or the scale for the next 3 to 6 months.

See the minute I gave up weighing myself and just used photos ( which I take once a month or every couple months) life took a turn for the better.

I don’t worry about the number and I just eat well and do exercises I enjoy. I rest when my body needs it and focus on being the best me possible and you want to know what happened

 

img_1854.jpg So do you think you really need a scale?

The thing is your body weight is fickle and is affected by a multitude of things, this can then lead to disappointing results.

So step away from the scale focus on your nutrition and get moving in a way you enjoy and the results will come.

 

And it will be no different for you once you are consistent, so don’t be discouraged and get off that darn scale.

Kisses from K

Gained some and lost it 

Let me preface this by saying after spending two months in St. Vincent and eating my weight in fried chicken, chicken patties and caramel popcorn, I came back to Canada 174lbs, that is 14lbs heavier than I left. If you check my older post (I think I have a photo of me at 173lbs) 

 Start of vacation . 

 End of vacation 
At almost two months back I can happily say I lost 16lbs so I’m down to 158lbs, lower than before I left and I am so happy and healthy. I didn’t do anything crazy I simply kept my diet clean and ate what I needed and no more. I used intermittent fasting because it honestly works for my school schedule and I don’t have to rush to eat in the mornings before class(yes that’s another update I’m back in school) and last but not least I recently started back working out anywhere between 7 to 20 minute 3 to 4 times per week. That’s it. 

Dark Chocolate Peanut Butter Brownie

 

It has been some time now since Ive been motivated to blog, but today I got some inspiration as a sweet craving while studying led to a quick grocery run and a baking session (aka procrastination ).And I must say I  was pleasantly surprised by the outcome​.(By the way ignore the captions on the videos I had no intention of writing this so I saved them from my instastories, go follow me there if you haven’t started as yet)

​Ingredients

Brownie
1 cup Ground Flaxseed 
1/4 cup Cocoa Powder, Unsweetened, 
1 tbsp Cinnamon, Ground  1 Calorie per serving
1/2 tbsp tablespoon powder
1/2 tbsp Himalayan Pink Salt
2 Egg, Whole Raw, Fresh
1 tsp Vanilla Extract
1 tsp Apple Cider Vinegar,
2 tbsp coconut oil (2 for brownie, 3 for glaze)
1/4 cup maple syrup
1/2 cup natural peanut butter
1/4 cup Pecan Halves (crushed)
1/4 cup coconut milk
1/4 cup Coconut Milk
1/4 cup dark chocolate chips
Glaze:
3 tbsp coconut oil
3/4 cups dark chocolate chips
1tbsp Coconut Milk
1tbsp Maple Syrup
Directions
First Preheat oven 350ºF. Combine all your dry ingredients in a bowl

 In a separate bowl combine wet ingredients

Then slowly mix wet ingredients into dry ingredients

​​Pour mixture into a greased baking tin or dish and place into your oven. Bake for 20 minutes

Finished Brownie b
Let the brownie cool before removing from baking dish and glazing
 Allow you brownie to cool, once cooled then combine the ingredients for your glaze in a double boiler over medium low heat. Stir until all the chocolate has melted and all the ingredients are combined.
Double Boiler
A make shift double boiler for me glaze

Remove brownie from the pan and place on a cookie sheet or a cooling rack inside a cooky sheet and pour on your glaze allowing it to cover the brownie. Place brownie into the refrigerator until you are ready to eat.

I hope you enjoy this quick and easy dessert idea and I will see you in my next post.

Bon Appetit

Get fit with me: My weight struggles

Everyone has a health and fitness goal, well lets not say everyone, almost everyone, whether it is to lose weight, gain weight, build muscles or become toned we all have one.

The journey of health and fitness is an individual one that we all struggle with and the hardest part for many is being consistent. We often create these unrealistic plans that do not match our lifestyle thus making it harder to succeed and I for one can attest to that. When I started out at the end of  2015 in preparation for my wedding I was going full speed ahead, because I had a goal to look great in less than an year and I was successful at dropping 13 lbs and I liked how I looked in my dress to some extent, however I was and have not been happy with my weight or my body since 2012.

After moving to Canada my body has not been the same, poor diet, coupled with increased responsibilities and slow metabolism has caused me to struggle constantly with losing weight, beyond those, the habit of emotional eating, which is quite common  doesn’t help.

And you see those hunger and satiety clues, I don’t get those anymore. I have been able to maintain my weight around 160 lbs, which is by far better than 173 lbs but I am still overweight for my frame.

That’s why I have this blog, its my area of accountability and I will be using it to track this journey into weight loss as I attempt to lose 15 lbs and lean out my body in a manner that is maintainable.

Here is a look at my fluctuations over the years:

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At my healthiest (front)
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At my healthiest (side)

This is me at a healthy weight of 145 lbs, I use to eat healthy and exercise by swimming, carrying out body weight exercises as well as workout at the gym. At the time I would fluctuate between 145-149 lbs and that was a great place to be for me in terms of what constitutes a healthy weight.

 

 

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At my heaviest weight of 173 lbs
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pre wedding body 2016

If you have a health and fitness goal and you would like to join me on this journey, I welcome you, this is a healthy, friendly space for me to share not only my progress but the measures I have taken to obtain and maintain the results I receive along the way. Note this is also where the highs and the lows will be shared and where we can have conversation.

I also have a Facebook page where private messages can be sent so feel free to use that as well if the comments are too public.

See you soon

Kisses from K

Prep with Me: Shrimp and Sweet Potato Casserole

Hey Guys  you know that meal planning and prepping is something that I absolutely love to do and I decided to share some of the fun things I have been cooking and eating each week. so be sure to keep an eye out. try them out and let me know how you like the recipes.

This week I made a yummy casserole that to be honest I had no clue how it would turn out but I wanted to try it any way. So here is what you’re going to need:

  • 2 large sweet potatoes
  • 1 lb of shrimp
  • 3 garlic cloves (diced)
  • 2 tbsp coconut oil
  • 2 tbsp of Flour ( I used spelt flour)
  • 1 cup milk (I used unsweetened almond milk)
  • 1/2 cup of corns
  • 1/2 cup of sweet peas
  • 1/2 cup pre combined cheddar and mozzarella cheese
  • 1/4 cup bread crumbs
  • salt and cayenne to your liking.
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gather your ingredients

I decided to use a spiralizer and make sweet potato noodles to see how they would look but you can choose to simply cube your potatoes instead. Just ensure your cube are fairly small to allow it to cook through in the 30 minutes it took me. Then your shrimp by washing them in a vinegar  or lemon solution and set aside.

Preheat your oven at 350C.

 

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white sauce with shrimp and veggies.

Next place a sauce pan on the stove on medium heat as we work on our white sauce. For this you will need your coconut oil, flour and milk. Place your coconut oil into the sauce pan and allow it to melt then  add garlic and cook until translucent. Next add your flour,  and slowly add milk whisking as you pour to combine  flour. Continue stirring until the sauce is smooth and lump free. Once the sauce is smooth and thick, add salt and cayenne to your desired taste followed by your shrimp, corn and peas. Allow to cook for another 5-7 minutes.

Pour the mixture into a bowl and combine with the potatoes and half of the shredded cheese.

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oven ready

Pour your mixture into your casserole or baking dish and sprinkle your bread crumbs as well as the remainder of the cheese on top.

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Place casserole into the oven and cook for 30 minute. DSC00036

Once time is up take it out, grab a plate and dive in.

Meal What?

Google fitness or peruse the many fitness feeds on Instagram and  I’m sure you will come across  a multitude of post about meal plans and meal prepping all that awesome stuff (and no im not being sarcastic).
Preconceived Meal plans of others don’t work for me, the feeling of being confined to set of food items that I may or may not like is a bit of a turn off. So instead I do what works for me and that is exactly what I am going to share.
Yes I plan my meals and yes I meal prep.

Why you may ask?

1. It’s saves time
2. It saves money.
See based on how I meal prep I am able to compose a list for the grocery store and be in and out in no time. Additionally I use one afternoon to cook all my meals and I am good for the week.
Step one for me is to take some time and really think about what my body desires in terms of food. Once I have figured that out I look at how nutrient dense the meal would then be. If the meal turn out to not be as nutritious as I would search for a healthier more nutritious alternative to it.


Step two is the grocery list. I take a look in my refrigerator and check my shelves to ensure that I know exactly what I have and then only purchase the additional items I need. This way I am not buying several of the same item and also I use up all my food.



My next step is to go to the grocery store, I have now mastered the art of sticking to my list. I purchase only what’s on my list and if the item is not available I think about whether or not I have an alternative at home or if I should grab one. (I don’t add,  I replace).
Now I have my food items and menu in my head or on hand. I use this to then create my meals for the week. I also capitalize on the use of my oven so often multiple items are being prepped at the same time. My last step is to package and refrigerate.  Then each day I have my breakfast lunch and dinner or just lunch and dinner prepped and ready to go.


I am able to choose what I want to eat, ensuring that it’s nutritious, I know the standard at which it was prepared and all the ingredients and it’s a meal I know I am going to enjoy because it’s what I desire to eat.

  • I hope this will help you to try out meal prepping and Remember it doesn’t need to be identical to what I do, do it so it works for you.

Kisses from K

10 Months Later

So it has been quite some time since I last blogged mostly because I was busy planning and executing a wedding. Yes I am now married. 

  It was beautiful and beyond that I am truly in love with and blessed to call this amazing man my husband. 

Now back to reality, with wedding planning out of the way I am getting back into the swing of things by starting with a fitness update. 

And guess what, your girl has been kicking ass except for the week before the wedding and the three weeks following my return to work I have been exercising consistently. As you know I started out with training at home, but now I have copped a gym membership and I’m loving it. 

So far I have lost 11 lbs and beyond that I feel strong, energetic and all around amazing. The recent soreness is so real but I’m supper pumped to continue. 

10lbs lighter @163

As they say slow progress is better than no progress. Ttyl guys. 
Kisses from K 😘