Wednesday Wellness Check

     

Photo by kaboompics.com at pexel 

     This might not be a weekly thing but I was motivated by The Hawaii Plan to use blog world as health and fitness accountability tool. Let's start with a few goals at least to June 1, roughly 6 weeks. That's the meteorological start of summer and then I can set some new goals. It also is timed with my first post-retirement travel trip with my sisters. I have a wedding the Friday before as well and would like to look nice in a friend group picture with the mother of the groom. We plan to put on the miles, foot wise, exploring the sites. Plus, I plan to indulge in good Memphis cooking so best to tone up a bit beforehand. 

• Lose five pounds. I've put weight back on since my peak of weight loss before Thanksgiving. Now I could lie to myself and say part of that is muscle weight, but the reality is I have not been taking the best care with my eating. Being intentional again about movement and what I eat has to be as much a priority as watching my dollars. This is about one pound per week so should be realistic.
• Walk 10 miles per week. Ideally this will be even more, but going to start with this as a goal.  Several routes I take with grand pup are about a mile, some closer to 2, and he gets at least two a day on the days he's here, so that is at least 6 per week. I have not joined the walking group, but my sister and I want to meet up to walk. 
• Strength and weight resistance exercise two hours per week. This can be four days 30 minutes or six 20. Gradually I'll try to increase but this is a start. It's increasing a bit of what I still do for my knee 
• Ensure I have at least six fruit and veg servings per day with at least three being vegetables. As part of this goal aim for a minimum of five meatless meals per week, lunches and suppers, with high focus on plant based.

     I'll check in for the next few weeks, if only writing it for myself. Everyone has their own way of keeping themselves fit. These are efforts I've discussed with my health care provider and so has a good endorsement.              

Here's a recipe I made up after reading multiple options, adjusting to what I had on hand and ensuring they stayed plant based. 

Bean/Veggie burgers.

• 2 1/4 cups black beans (I had cooked these previously, but estimate this was about two cans drained)
• 1 cup shredded carrots
• 1 cup  chopped zucchini
• 1/2 cup chopped onion
• 2 tsps.  minced garlic
• 2 tsps. chili powder
• 1 tsp paprika
• 2 tsps. onion powder
• 1 tsp black pepper
• 1 tsp salt
• a generous squirt chili sauce; like siracha, or a Thai chili sauce
• 2 TBLS water
• 1/2 cup flour

 Mush beans to the texture you prefer, add all other ingredients, form into 6 patties. Bake at 350° for 12-13 minutes each side on a greased or sprayed baking sheet. (I used coconut oil and spray to ensure they did not stick. The veggies kept these moist and the flour helped give them form. My kids gave a thumbs up. 

* I've been making a few posts ahead of time. I might need to pause for a bit, but this was written and scheduled.