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.

Comments

  1. YAY you! I look forward to walking your health journey alongside you, pom poms in hand ;-) I've became a voracious walker since my 2nd total knee fully recovered and I started at 1/2 mile strolls. Then joining a gym after a year for classes to get back my balance which I couldn't get back on my own-I love the class which is also cardio/weight work so I've made the membership part of my budget. True, we all do our journey our own way. My older sister and I text each other nearly every day with a screenshot of our daily steps. It's easy accountability for both of us.

    Cheers to your ongoing health goals! :-)

    ReplyDelete
    Replies
    1. I'm hoping I have companionship. It feels simple but mountainous. When Iist so much weight, it was slow, and thoughtless, not eating, just existing.

      Delete
  2. Excellent goals to work towards, Sam. I hope you meet every one. I'm down a coupe of more pounds this week, which makes me happy as I'm still not where I want to be weight wise. Thank you for the bean burger recipe.

    ReplyDelete
    Replies
    1. Good for you! Amazing that 36 years ago, I was under weight.

      Delete
  3. Great goals! :) I found out I had high blood pressure and I was given a prescription. I changed my workout routine coincidentally and also spoke with a dietician. I hope to get to my pre lockdown weight and fitness level and beyond. You will definitely see results :)

    ReplyDelete
    Replies
    1. I have to watch my blood pressure - borderline high, and a history and in my family. Good luck to you as well

      Delete
  4. Your goals are really awesome. I'm focused on consistency in April, May & June, and getting back into a bit of a rhythm, before things get crazy over the summer. - Hawaii Planner

    ReplyDelete
    Replies
    1. Your honesty motivated me. Thanks for the boost.

      Delete
    2. Thank you for sharing. It really also helps motivate me, knowing I'm going to post the results. - HP

      Delete
  5. Sounds like some really good fitness goals!
    Thanks for the recipe. I might try it!

    ReplyDelete
    Replies
    1. It was quite easy to put together and could easily be doubled and the burgers froze.

      Delete
  6. You too? Sixty years ago, I weighed 110 at 5' 7.5". Unbelievable. And, I was concerned how fat I was. I like having numbers like my pedaling numbers to go by.

    ReplyDelete
  7. I'm still toying with the idea of re-joining the gym to use the weights (which I like). Then I get discouraged and THEN, just yesterday, I looked up 2025 pictures of Ernestine Shepherd! She is in her 80s and looks amazing so if that doesn't motivate me I don't know what will!

    ReplyDelete
    Replies
    1. Some people have good genes, but also treat themselves right. I've neither, but hoping the latter improves.

      Delete
  8. The bean and veg burgers sound gorgeous. I find it so much easier to eat healthily in the summer - lots of lovely salads, especially when the produce is homegrown.

    ReplyDelete
  9. They sound like very achievable fitness goals. I found downloading a free fitness app helped me to be more aware of how much I was moving and spurred me on.
    Those burgers sound delish! xxx

    ReplyDelete
    Replies
    1. I think a bit of technology help might be good. The burgers were a good hit. I'm making more today.

      Delete

Post a Comment

If you comment anonymously, it'd be nice to have a name to go with the comment. It helps me string other people's comments and therefore their experiences together.

Popular posts from this blog

So Very Tired

A Check-in

It's Worse Than I Imagined