Great start to the week

Today was a great day!

I made it to work 15min early! And I had time to stop at the store.

I packed my bags the night before to prepare me for workout. I ate breakfast at work. I made tea for the road.

I was able to leave work 15 min earlier than usual and still got my 8 hrs. Gave me more time to get dressed and workout at the gym.

So happy I worked out! I did the rowing machine for 15 min 22s/m level 7 and bicep cable curl 30lb 15 reps 3 sets, tricep pull down 40lb 15 reps 3 sets.

I stopped at UPS to mail a crochet gift to my cousin's baby, and return Amazon package. Since I had baby in tow I had to use the stroller to be able to carry the 2 boxes in. But it worked out because I was able to walk the stroller across the street to the Dollar Genral to pick up a few things I needed. These little inconveniences are actually for the better, I got more steps in, and killed two birds with one stone. 

I cooked dinner shepards pie filling! It was quite easy and tasty. I didn't miss the potatoes. Here is the link to thw recipe. https://www.tasteofhome.com/recipes/skillet-shepherd-s-pie/

I am looking forward to tomorrow for a hope to another on time day! 

Make it happen.

Wednesday.  

I woke up late, didn't have an outfit picked out, didn't pack my bag. I was late waking up. But I made it happen. I picked out an outfit to wear for the day. And also to pack to change into for the gym. I was committed to making it to the workout, because I had made the appointment. And even though I was late waking up, I got my bag packed and made it to the work out. 

I had scheduled my free workout with the trainer today. I had rescheduled it a couple times. I started out on Friday. But then moved it to Wednesday because friday is too busy. I wasn't sure if I should do it at 4pm or 4:30p or 4:15p. It is a whole hour workout but that is pushing it when the day care closes at 5:30 and I get off work at 4:30. So I got off work a little early so I could change and get the whole hour in before the 5:30 pick up time. So I went at 4:15p.

It definitely helps packing the bag the night before. But I failed to do that. I didn't let that stop me. I pushed through and made the commitment. Sometimes it is like that. The circumstances aren't perfect but you do what you got to do.

Make it happen.

So the trainer had the workout planned. Some arm exercises and some abs exercises. I did learn a lot. I had not done those exercises before. I listened to my body and he was guiding me on how much weight and reps to do. He encouraged me to push to a failure to finish the rep rather than stopping too early. I have the tendency to want to stop when it gets a little uncomfortable,  because I am not uses to using those muscles and haven't felt what it is like to push myself in awhile.  I think the more I work out the more I will feel the vibe of pushing past the hurt. 

This week I made it to the gym 2 times. Monday and Wednesday. That is meeting my goal. Along with a mile walk around the neighborhood Saturday. And then I will complete my goal. 

Reflecting on this week, some days were better than others as far as going to sleep on time, doing my chores and nightly routine and waking up on time, and working out. These are all the areas I am focusing on to meet my goals. Little by little it will be come a habit. I just have to push though and make it happen even when the circumstance aren't perfect or I just don't feel like it.

Make it happen. 

Wake up on time and Workout

Last night I worked hard to get the house in order for the next day. Load and run the dishwasher. Fold and put away clothes. Pack my workout bag and David's bag.

I had a hard time falling asleep. After several attempts of using a sleep aid, I was still awake after several hours. I finally fell asleep around midnight.

David woke up hungry and wet at 5:30. My alarm is set for 6 am. I have learned if I got back to sleep I won't be awake in time. I tried to stay awake and not go back to sleep. I made tea (for the road) and ate some cereal for breakfast. I took my vitamin, but I think it caused me to throw up. 🤮 I took it in strides and didn't let it ruin my day. I put make up on because when I throw up it turns red.

Got dressed (me and baby). I packed my snack bag and water bottle. I made it on the road by 7:05. I still seemed hungry (I ate the cereal around 6 am and it is after 7 am now). So I stopped to get a chicken biscuit. If I had not stopped I would have clocked in at 8 or b4. But I was 5 minutes after.

I had a great day. I was excited to wear a new dress I got at the thrift store and the first time I wore these scarfs I inherited from my grandmother. Played a new activity at the nursing home.

I made it to the gym. Woohoo 🥳

My workout:

12min rowing avg 23 stokes/min

15 3x bicep curl

15 3x triceps curl

I have an appointment with the physical trainer Wednesday. To get my free session in. I am hoping to learn a framework to help me have more direction in the gym. 

Great day

Happy Monday! Today was a great day. I woke up on my first alarm. NO SNOOZE! 👏. My husband made me breakfast.  I took my vitamin. I had time to drink my tea and read my devotionals. Got dressed and had my bags packed for the most part the night before. I was on the road before 7:15am. 

I had time to fix my head covering nicely. I got a lot of compliments on my outfit. It helps to have compliments. 😃

I had plenty of energy to get all I wanted done at work. I was proactive at meeting the new patients. And I really felt in my groove giving my activities spiel. 

Count your victories.

Focusing on things you didn't do can be discouraging. Lets count our victories to show what we do right not wrong!

Developing daily habits, routine,  and mental health habits, and "adulting" responsibilities. 

 Things I did today that are victories. 

(Sunday)

1. Cleaned both bathroom toilet sink and mirror 
2. Cooked dinner
3. Cooked on the go breakfast cookies (so I don't have to buy at work)
4. Folded baby clothes that had been clean for awhile 
5. Swept the kitchen
6. Pumped breast milk, I have a tendency to put it off
7. Took care of the baby. Because I deserve credit for that even though it's a given

Things I accomplished in my nightly routine:

1. Took by medicine at 9pm
2. Took sleeping aid before 10
3. Washed bottles 
4. Loaded the dishwasher and set it to run
5. Took a shower AND shaved 
6. Cleaned up dishes from dinner

Didn't make it to bed until 11pm but I am happy I got a lot done to be better prepared for the morning. 

Goals this week 

1. Wake up at first alarm and do not go back to sleep
2. Arrive at work and clock in at 8am
3. Make it to the gym at least once 
4. Try exercising in the morning at home once 
5. Limit carbs and sugars

Chai Masala- Indian Spiced Tea recipe

I wanted to share my adapted recipe for Chai Masala 

Masala Chai is my favorite type of tea. It is comforting, spicy, creamy, All the things I love. I drink it year round. When I am in a rush I use pre made tea bags. But if I want a special treat for the *real thing*. I make a pot on the stove to share with my guests. This recipe is simple enough that anyone can do it. The only special equipment you really need to a sieve or strainer, or a tea infuser. If you do not have that you can use individual high quality black tea bags.  I prefer to pour the whole pot through the strainer but I am sure you could improvise with a coffee pot basket and filter. (If you try that let me know how it turned out.)

First you need to make your spice blend.

This is a recipe that uses ground spices, you can grind your own, or use already ground. I like to use ground so that I can store the spice blend and use it over time. Or sprinkle on other desserts. It's great on Greek yogurt or toast. You could brew your tea with whole spices as well using a different recipe. This recipe is not just for one serving of spice mix (makes about 4oz jar), so you will definitely have enough to brew another batch of tea later or sprinkle on coffee if that is your thing. 😉 

Chai Masala Spice Blend Recipe

Ingredients

2 tbsp ginger powder

2 tbsp cardamom, ground

1 tsp nutmeg, grated

1 1/2 tsp cloves, ground

1 1/2 tsp black pepper, ground

3 tbsp cinnamon, ground

1/4 tsp saffron (optional)

*Link to recipe I used 

The Tea

Next you need to buy your tea. Assam black tea is traditional for Indian chai. It is actually not considered a high quality tea, like a full leaf tea. It is typically tiny rounded ball like texture, even after it is brewed. This tea will give you the signature dark brown almost orange color you will find in chia tea. It is stronger brew so it lends itself better to milk. I like tea India brand you can buy it at their website here  Tea india link or on Amazon here Amazon Tea India. These are bulk quantities of plain black tea and they do not contain the spices. Tea India also sells tea bags with the spices in it (Amazon link here) and instant chai latte (Amazon link here) which has the milk [powder] in it already. But we are using the pain black to to make our own more authentic recipe. I use the Chai Masala bags  from Tea India regularly but when I want to make a strong milky homemade chai I use the loose leaf and spice mix. It is more special. And it tastes better with the tea brewed in the milk with the spices.  

Tea India is available locally in some ethnic groceries as well. If you have that locally, check your stores. 

***Now to the recipe of how to make traditional Chai Masala (aka chai latte)***

Ingredients:

• 2 cups water
• 1 cups milk (I use whole you can add more milk and less water if it is lower fat or nondairy) Evaporated milk is also commonly used (may want to add less)
• 3 tsp loose leaf black tea (You can use  high quality plain black tea bags if you do not have a strainer)
• 1 tsp spice mix (more if you are a spice girl like me)
• Sugar to taste - 3 teaspoons for 3 cups is a good regular amount of sweet or zero calorie sweetener or honey 

Directions:

1. In a small saucepan bring the water to Boil on high  
2. Add the milk and tea and spices and sugar*
3. Turn to medium heat bring back to boil
4. Turn to level 3 simmer for 3 min to 5 min depending on how strong you like it. You will notice the color should turn a milky orange. Be careful to not let it boil over. Give it a stir so the milk doesn't burn. 
5. Strain into a tea pot or another pot/ bowl and let cool to drinking temp
6. Pour or ladle into individual tea cups *(you can add your sweetener at this stage if each cup wants different type or amounts of sweetener) 
7. Enjoy! 

* Adapted from this website https://indiaphile.info/chai/

Developing a Routine

One thing that helps reach my goals and live a optimal lifestyle is to develop a routine. I have never been good at keeping a routine and that is part of why I created this blog. I tend to slack off and let things slide. Finding excitement in the mundane, get excited about doing every day ho hum activities that add up to create a healthy and happy lifestyle.

There is a morning routine a get home from work routine and a nightly, before bed routine.

I now have a newborn to take care of which adds another layer to my routine. More responsibilities and more tasks to complete. 

I also want to get in the habit of working out. Whether that be at the gym after work or an at home exercise before work. Another option is exercise at the gym before work and after I drop the baby off. The daycare and gym open at 6:30 so that is enough time. But I am not a morning person so I'm not going to try that now. 

Let's start with the morning routine. My baby has gotten to where he can sleep through the night, but usually wakes up around 5:30 am wet and hungry. So I change him and feed him. My first alarm goes off at 6am. Lately I have been laying back down to sleep and it makes it more difficult to wake up on time. I need to stay awake and start my morning routine then. I want to be on the road by 7:10 am and get to daycare around 7:45 so I can make it to work by 8am. 

Morning Tasks:

1. Feed and Change baby at 5:30 am (20min)
2. Make and drink tea and or eat breakfast while watching a morning show or reading devotional (15min)
3. Exercise (30min)
4. Get dressed
5. Pack bag for baby and me
6. On the road by 7:10am
7. Drop baby off at day care by 7:45a
8. Get to work by 8am

I have more flexibility on the after work routine. Some times I need to run errands, have a counseling session, or go to the gym. 

After work routine with exercise at gym:

1. Clock out at 4:30p
2. Move my car to gym
3. Change clothes
4. Start exercising by 4:40pm
5. End exercise by 5:10pm
6. On the road at 5:15pm
7. Pick up baby at 5:25pm

Home from work routine:

1. Relax watch some TV have a snack or tea
2. Pump/Nurse
3. Do some chores
4. Cook dinner at 7pm
5. Eat dinner around 7:30pm
6. Clean up from dinner
7. Get ready for bed (start below)

Making sure I get to bed on time is the number one thing to help me stay mentally stable. It also helps me get good sleep and prepares me to wake up on time. Getting my tasks done the night before helps me prepare to be more easily ready for the day. 

Night time tasks:

1. Clean up dinner dishes
2. Pump or Nurse baby
3. Put baby to bed by 9pm
4. Clean bottles and breast pump
5. Pick out my clothes and baby clothes for tomorrow 
6. Take meds at 9pm
7. Wind down caffeine free tea/watch TV or browse phone (this could also be after dinner)
8. Shower
9. Go to sleep by 10pm

This is a set plan to help guide me in my process to develop a routine. Following this will help me be better prepared in the mornings so I am not late to work. Help me maintain my kitchen so I have clean dishes to cook and eat with. It will help me get in the habit of exercising. And help me to feel better and do better. I will keep you updated on how it pans out. 

Finding excitement in the mundane. 

Sausage Skillet

We often cook sausage onion potatoes and bell pepper for an easy affordable dinner. I started cooking it from watching Simplified Saver on YouTube. But I was out of bell pepper tonight, but we had some cabbage left over from last week's groceries. It was still good and I was glad to find an opportunity to use it. I knew it would go well with the sausage because Irish meals often eat sausage with cabbage. My husband loved the meal so much he ate 75% of the whole pot, and was licking the plate. He thought it was revolutionary, and thought it must be shared with the world. So here is the recipe.

Ingredients:

• Turkey smoked sausage
• 1 onion
• 1/2 Cabbage (I used nappa cabbage, so I can't say if regular is just as good)
• 3 medium russet potatoes
• 1 - 2tsp coriander
• 1/2 tsp garlic powder
• Salt and pepper to taste
• 3 pats of butter
• 2 Tbps Oil

Directions:

1. Heat oil in a deep skillet over medium high heat
2. Rough chop onion put in pan
3. Dice potatoes and put in pan
4. Sauté onion and potatoes for a few minutes
5. Season with salt and pepper to taste and 1 tsp coriander
6. Cut turkey sausage length wise then chop in other direction down the sausage
7. Put the sausage in the pan and cook until it starts to get brown you can let it sit for a while for it to darken
8. While it is cooking chop your cabbage first separate the leaves and clean them and cut into one inch pieces
9. Stir up the pan and then put in the cabbage top with 3 pats of butter and garlic powder and another sprinkle of salt.
10. Cover and cook until cabbage is wilted.
11. Stir and taste to see if you need to add more seasoning.
12. Enjoy!

Chocolate Greek Yogurt Pudding - Empowered 30 approved

I discovered something magical...

Chocolate (Greek yogurt) Pudding.

Since plain greek yogurt and honey are approved on the empowered snack list (other dairy or other sweetener is not approved) I thought wouldn't it be wonderful to make a chocolate pudding out of greek yogurt. This also works with chocolate protein powder for a meal replacement but this is more for a dessert. 

Based on this recipe: 

Chocolate Greek Yogurt Recipe Link

Modifications: sub teaspoon of honey, add pinch of salt and a dash of vanilla extract. If you are a spice girl you have the option of adding cinnamon or cayanne. I added chai spice because I have that on hand. 

Enjoy! 

One Pot Yellow Rice with Chicken and Veggies

I was looking for a recipe for a one pot yellow rice with chicken and veggies using the packet but I couldn't find one online, so I thought I would publish the recipe after I made it successfully on my own. 

This recipe is really adaptable, so just use what vegetables you have on hand. 

Ingredients:

• 2 chicken breasts (you can make it with frozen like I did) 
• 1 bell pepper diced
• 1 onion diced (I was out of onion and it was fine without it because the rice has onion in it)
• 2 carrots peeled and diced 
• 1 ear Corn (I had an ear on hand that I cut off) 
• Or you can use frozen or canned peas corn and carrots 
• 1 packet of yellow rice and seasoning packet (2.5 serving size)
• Water according to package directions
• Oil 
• Salt and pepper to taste

1. Heat oil in pan on medium high heat sautee onion bell pepper and carrot until they have softened (carrots will soften more later) 
2. Add chicken and season with salt and pepper and brown or if it is frozen cook until it is thawed through
3. Add water according to rice package directions if you are using frozen or canned veggies you can add those now or add the fresh corn 
4. Once the water has come to boil add the rice and cover and simmer on medium for 20 min 
5. Towards the end of cooking shred the chicken with two forks, Stir. If there is extra water take the lid off and lower the heat to very low 
6. Enjoy