I tried a new recipe and I thought it was deeeeelicious, so I thought I would share! I found the recipe on Carrots ‘N’ Cake’s site. If you aren’t familiar with Tina, you should go and check her out. I have been following her blog for about 8 years. She has so much great content related to health and fitness.
So, I tried this recipe last night and it was a hit! It only has a few ingredients and it’s super simple.
This recipe is low carb and higher fat, which works well on my lower carb days on the FASTer Way to Fat Loss plan.
First, you need to preheat your oven to 375 degrees.
Now, you need to spray a 9 x 11 baking dish with non-stick cooking spray (or you can you a cast iron skillet). Add 4 chicken breasts.
In a mixing bowl, combine Caesar dressing and sour cream (or Greek yogurt) until fully blended. Then, pour all over chicken breasts.
Top with frozen broccoli florets.
Place the baking dish in the oven and cook for 40 minutes (until chicken is cooked through).
Remove the dish from the oven and top with grated parmesan and return to oven and broil for 5 minutes or until cheese is lightly browned.
Remove from the oven and allow the dish to cool slightly before serving.
4 Boneless Skinless Chicken Breasts
1 cup creamy Caesar dressing of choice
1/2 cup sour cream or plain Greek yogurt
2 cups frozen broccoli florets
1/2 cup grated Parmesan
Macros: 44P 6C 42F
So, that is how Tina had the recipe posted. I will make a few changes next time that I make this dish. I loved the broccoli and I thought there could have been more of it, so I plan to double it and use 4 cups instead of two. Also, I thought that it could use a little salt in the sauce, so I would just ad a big pinch. That’s it! It was super yum!
Last night I made a decision and a promise to myself.
THE DECISION: I am going to keep the promises that I make to myself.
THE PROMISE: I will exercise for 30 minutes every day for 30 days.
Rachel Hollis asks us to consider, “What if we don’t break promises to ourselves?” That got me thinking about the promises that I have made to myself in the past. My life for the past 3 years has been a series of moments where I have let myself down. I didn’t really trust myself anymore. I knew that my word was unreliable. I can 100% say that before today I didn’t keep any promises that I made to myself. I may have attempted to commit to something, but in the end if I changed my mind, then I would let myself off the hook.
I find it difficult to say this, but I was in a lazy rut when it came to self care. If I thought it was going to be uncomfortable or hard (like working out or eating clean) then I would just pass. And look where that has gotten me!
Well, that was the old me. The new me is going to keep the promises that I make to myself. Because of that, I’m going to be very mindful about what I do promise. I want to do this so I can prove to myself that I can. I also, want to do this so that I can create a new habit.
I actually feel a little nervous about my promise, because I don’t want to fail. I am going to post an Instagram pic every day during my workout to help me feel accountable. Ya know…did it even happen if you didn’t take a pic???
Okay, so it has taken me almost 6 weeks, but I found my word. Audacity is my word for 2019. I have big goals and big plans for this year. I am ready to take risks and do what it takes to achieve my goals.
I have set a new career goal for myself and I know that if I want a different career than what I have now (I’m currently a speech language pathologist), it’s up to me to make that happen.
The first thing that I am going to have to conquer is my weight. I have to get healthy before I can focus on any other goal. This is something that I am taking very seriously. I am in my 3rd week of the FASTer Way to Fat Loss Program and I am loving it! Seriously, I haven’t felt this good in years.
Just a few weeks ago I was feeling so sad that I let my body get so out of shape. That’s a really nice way of saying, “so fat!” I still don’t recognize the person in the mirror. I am not willing to give up and just live like this.
I read the quote pictured below and I believe this is true for me. I want to move this mountain so I can help other women over 40 who are in a similar situation, carrying extra weight and feeling as if they are stuck because they have tried every diet in the book with no success.
I am determined to achieve this goal. I am not going to let self doubt win this time! It doesn’t matter how many times that I have started again. It just matters that I’m here now and I’m showing up today. This is going to happen.
I recently heard about this program called the FASTer Way to Fat Loss and I totally believe that this could be a program that I could adopt for life. If you have not heard of this, then you should google it.
Today is Prep Week of the 6 week program. It incorporates intermittent fasting, carb cycling. It’s gluten free and dairy free. Amanda Tress, the founder of the program says, “If it comes from the ground or has a mother than it’s approved to eat.”
Yesterday I weighed myself, took measurements and had my 6 year old daughter take my “before” pics. Before pics are always such a joy to take and to look at. This is literally the worst I have ever looked. THE WORST! I will share those pics, but I want to wait until I make some progress.
FWTFL Coaching Session
Water! Drink 1/2 my body weight in water
Only eat between 12:00 pm and 8:00 pm
Eat <50 grams of net carbs (Monday and Tuesday are low carb days)
I would love to hear from you if you have participated in the FWTFL program. I would love to hear your experience.
I will be home in a few days from our end of year vacation. Every year we leave town the day after Christmas and head to the beach with our kids and their new toys.
It’s a great way to end the year and prepare for the next.
My guru Rachel Hollis has created a journal called The Start Today Journal. It helps you to envision your life in 10 years and to create 10 dreams that you have for yourself. It then guides you to break those dreams into goals. It’s awesome! I highly recommend this journal.
So, I have a list of goals that I want to accomplish in the next 10 years. Rachel says that I need to focus on one goal. I have chosen the goal that is going to have the biggest impact on my life right now. Achieving this goal is going to put me in a position to reach the next goal. Until I conquer my weight I will continue to be distracted by this on a daily basis. I am not free to focus on any other goals. I have to check this off of my list. I’m so tired of thinking/talking about my weight. My first goal for 2019 is losing weight and getting healthy.
My goal is to lose 70 lbs. Ugh! It’s tough to even write that number! I have got to reach this goal before I can focus on the other goals that I have for myself. I want to lose this weight over a 6 month period. I know that this is an aggressive timeline, but I’m going to shoot for it.
I get great satisfaction to have visual aids around to keep me focused on my goal. I’m planning to use the items listed below.
Wall Calendar with stickers and weekly goals visible
Weight loss tracker clothes pin board
Affirmations posted throughout the house
I will share in another post more about these things.
So, I am one of those people who was really thin until I had my first baby when I was 27 years old. I used to feel self conscious with my husband because I felt that my hip bones stuck out too much. WTF! I wish that I had such problems now.
I think back to when I was thin and I totally didn’t understand that I should appreciate it. It’s so messed up.
I spent a good amount of time in 2018 feeling overwhelmed by the weight that I’m carrying now. I would think about weight loss daily, but that’s where it stopped. I made many, many attempts to lose weight, but I never lost more than a few pounds. I just continued to gain weight.
I work full time and so my nights would consist of eating in restaurants and drinking wine.
Over the past 5 years I have constantly put on weight. I believe that I actually have progress photos that actually show the progression of weight gain. It’s awful!
And here I am today.
Losing weight feels like a daunting task. The other options are to not lose the weight or even worse to continue gaining weight, which are not options for me.
I’m going to do the hard thing. I’m going to become my best self this year. I want to prove that an overweight mom who drinks wine too much can change her ways and turn back the clock. I used to feel pretty. I used to enjoy shopping. I used to have self confidence. I’m not willing to give all that up. I believe that I’m going to become happier as I make better decisions for myself.
I am currently still at the beach with my family.
I go home on Saturday, so my new year will officially start Jan. 6th.
Happy New Year! Today is the first day of 2019. Yesterday was also my birthday which means I am truly beginning a new year. Exhale 2018 and inhale 2019.
I had a great night celebrating last night. A low key night with my family at the beach, drinking, laughing and ringing in the new year.
I am so ready to begin a new year. 2018 was full of so many great and blessed moments, but the underlying tone of the year was one of consistently letting myself down. I could not commit to self care and it’s literally all that I thought about.
So, a new year means a fresh start with goals. Goals that excite me and scare me at the same time. I am envisioning the most magnificent possible version of myself. I believe that all things are possible with Christ and I know He is with me on this journey!