Meal Preparation 101

Hope y'all had a wonderful weekend! I felt like ours was rushed and busy, but I suppose that's how it's going to be for a mother of two boisterous boys and a newborn baby girl.

I did make sure to spend Sunday going to the grocery store for my clean foods and then prepping and storing my meals for the week. My husband is wanting to drop a few lbs too, so I made some extra so he would have some lunches for work this week.

Basically, I baked some chicken breasts and then chopped them into bite size pieces and stored them in 4 oz portions. I roasted some vegetables with olive oil, sea salt and black pepper and stored those in portions of around a cup each. I hard-boiled a lot of eggs since my meal plan involves a lot of egg whites. I also bought an extra case of eggs so we could still scramble, over-easy, etc. And finally, I baked some sweet potatoes and stored them in approx. 3 oz portions.

This is butternut squash, yellow squash and grape tomatoes. I first put them in a bowl and tossed with 2 tbsp EVOO, then spread them on my tin-foiled pan {also coated the tin foil with a little olive oil}, sprinkled some sea salt and black pepper over them and then roasted them on the top rack of the oven for 30 min at 375.

This is asparagus, zucchini and grape tomatoes. I did the same with these as I did with the squash mix and they also roasted for 30 min at 375.

Our veggie portions all nicely stacked in the refrigerator! They were later joined by the chicken and sweet potatoes. Oh, and don't worry, this picture made me realize the green lid wasn't shut tight, so now it is!

I am very excited to start this journey of eating clean and training dirty {hee hee} to accomplish my goals. Something feels very different about my efforts this time...I feel extremely motivated, more so than I ever have in the past, and I'm a pretty motivated girl. My sight is set on my first goal of getting the last of this pregnancy weight GONE and regaining some muscle tone along the way. I've been able to get back to the gym more now as well, and will be able to fully commit to a gym schedule in just a little over a week once Farrah is old enough for the childcare there. When I can't get to the gym, I am making sure to get a great workout in at home, whether that's Insanity, a good stroll with the kids or some weight training with the equipment I have. Oh, and on Saturday, I had my last bit of alcohol for a while. I really want to see some great results with this new eating plan and I know that cutting out alcohol is going to make a huge difference. I'm not sure how long I will cut the alcohol for now, but I want to at least get a good month in, and then maybe have it back in moderation. Of course, when training for the NPC Bikini competition next year, alcohol will be nixed completely.

Be sure to stop back in this week as I share my weight training routines!

Still Tasty

In an effort to plan my meals better, I've started cooking batches of things ahead of time - i.e. quinoa, tilapia fillets, chicken breasts, etc.

I've found myself wondering the proper storage for these items once cooked...and how long they will be good for. I've of course gone to the internet as my answer source. Today, I stumbled upon an AWESOME site.

Still Tasty

You literally type in any kind of food...

...choose whether it's cooked or uncooked...

...and -voila!- you have your answer on the proper storage and length of time it will still be good to eat.

I told you, awesome, right?

Right now I'm eating some reheated quinoa and tilapia I made a couple of days ago. 

I feel my diet is where I need the most change. I am pretty good overall with my diet, but I do let myself indulge a little more than I probably should...and often it's due to lack of preparation. When I have my meals and snacks in a lunch cooler ready to go on work days, it makes it so much easier to stay on track.

Lean Mean Green Machine

Well, the good news is I think I'm officially out of my little "funk". I've sort of sparked a sort of "gung-ho" mentality that I've really needed to get back into. I've cut out wine intake for now. I've been spending my gym shift mornings {before my shift starts} doing my weight training. Additionally, even though my diet was pretty good before, I've started to be a lot more conscious of anything bad I was doing, and doing my best to put a stop to it. I've also been trying to find more ways to work in the things that need to be in my diet more than they were. One way I'm doing that is with a green drink.

{source}

PB Banana Spinach Smoothie

2 cups fresh spinach leaves
1 banana {frozen is good, but slice before freezing}
1 tbsp. natural peanut butter
2 tbsp. vanilla Greek yogurt
1 cup skim milk
{Add a scoop of vanilla whey protein if desired}

Blend all ingredients until smooth. Pour, and enjoy!

The spinach flavor is disguised so well. The drink will be bright green, but tastes delish and it's a great way to get in some good nutrients, while feeling satisfied afterward.

You Snooze, You {Don't} Lose

Weight, that is.

For many people, fitness is hard to squeeze in to the often busy and hectic lives we live these days. A lot of us start the day rushing to get the kids and ourselves ready for the day, then rushing to get everyone to their respective destinations and at times may not return home until there's just barely time left to get a meal on the table. Where does a workout fit into this kind of life?

Well, what I just described above is pretty much what my life seems like most days. Especially now that it's summer time, my kids are in their daycare and day camp and then the hubs and I each work all day. After work, there's usually an activity, or beach time, or pool time for the boys...and then of course managing to get dinner on the table and get them through their bedtime routines. So when am I working out amidst all of this?

That's AM, people.

That's right, I have to start before the hectic day even begins - while everyone else is still enjoying themselves in dreamland.

On M, W & F, I actually HAVE to be out of bed by 3:30am because I am my gym's opener those days and have to be there by 4:30am {an extra side job I picked up that gave me the perk of a free membership}. So what I've been doing is waking up a half hour earlier to get there at 4am and do some cardio before I start. It's not a full workout, but it gets that out of the way and I normally find time to get some strength training in later in the day.

On Tues and Thurs, I get to "sleep in" until 5:00am. I get ready, get to the gym around 5:30-5:45am and workout until 6:45am. I get home around 7am to relieve hubby and let him get to work while I freshen up and finish getting the boys ready to head out the door at 8am.

It's not easy. On Tues and Thurs, I definitely want to hit the snooze and just tell myself I'll workout "later". But I know that I might really not if the day gets away from me or exhausts me completely. So what do I do to make it easier for myself to just get up and go those days?

1. MOVE THE ALARM CLOCK AWAY FROM THE BED
This is key for me. I read this advice somewhere once and thought, "now
 that's genius". If I actually have to get myself up and out of bed to turn off the buzzer, I'll be likely to just stay up and go. After all, it's the getting up that is the real battle in the first place.
  
2. SET OUT WORKOUT CLOTHES THE NIGHT BEFORE
If I can make it so I have to do the least possible in the morning, I am more likely to go. I don't have to rummage through drawers in the dark or try to find the right gear.

{source}

3. SHOWER THE NIGHT BEFORE
This might not be for everyone, but if I'm already clean and ready to go, that is that much less time I need in the morning to get out the door and to the gym. Otherwise, I'd need to get up 15 min earlier than I already do. I jump in and rinse off really quick when I get back from the gym.

Good news is, your body tends to get on a new schedule in two weeks time, so hopefully it will only get easier and easier for you to roll out of bed. I hope some of these tips work for you if you decide to be an early riser for your workouts.

Getting Back Into A Routine

Hey y'all! I didn't post much here last week because I was on vacation with my family in Florida. We went to Disney World and Sea World - it was an action-packed week - also not my best week fitness-wise. I had the good intentions of using the resort's fitness center all week, but I made it like twice. Ugh. Bad Gym Bunny.

It's not easy to stay on track while on vacation, so I'm not even going to pretend like it is. This particular vacay was go-go-go from sun up to sundown. We had to get up early each day, get ourselves and the kids ready, do breakfast, then head out to the theme park of the day early to beat crowds. We would stay at each one all day long and be exhausted by the time we got back to our resort. And then of course, that's when cocktails would start flowing.

So yeah, I wasn't at my best at all...and I'm seeing the havoc I've wreaked on my body this past week. But in all actuality, I am glad I enjoyed myself...that I did make it to the fitness center twice (meaning I did make an effort) and we did walk around all day at the parks. I read online that the average person walks anywhere from 6-13 miles a day at Disney World. We also didn't pig out on park food - we brought a cooler with our own lunches and healthy snacks.

But now it is definitely time to start this week off the right way. I'm working the opening shift at my gym this morning and I came a little early to get some cardio out of the way before my shift started.

Bottom line, it's OK to relax and enjoy yourself once in a while, so long as you get yourself back on track right away. And these two happy guys - well, they were worth it.

{Easy} Healthy Recipes You Should Try

Menu planning is something I'm trying to become much better at...feeding my family at the end of a busy day is a crazy task when I don't have anything planned for dinner and end up flying by the seat of my pants. I've discovered THE BEST website for healthy meals...and the ones I've tried are SOOOOOOO yum! Even the boys approve. I love to sit down on Sundays, peruse the website and plan my weekly menu and grocery list.

Here are a few of my faves from Skinny Taste:

Cilantro Lime Tilapia Tacos

via

I make these tacos for dinner often. They are easy to make and use a few of the ingredients you are likely to have around the house anyway. I could definitely eat this once a week. My husband just loves it.

PB & J Yogurt

via

My boys absolutely love this for breakfast - and I do too! It's a guilt-free, yet very satisfying way to start the day. You could probably even make it the night before, cover it and pop it into the fridge to have a quick grab-n-go option for breakfast.

Grilled Chicken Sandwich w/Avocado & Tomato

via

This makes a great lunch or dinner. 'Nuff said. Looks yummy, right?

I encourage you to check out Skinny Taste - you won't be disappointed! xoxo

The Vitamins You Should Be Taking

Many of us aren't getting the nutrients and vitamins our bodies need simply from the foods we eat. Whether we are on the go too often to stop and replenish as often as we should, or whether we have some days where we don't make the healthiest of choices when it comes to what we put in our bodies.

Here are some vitamins and supplements you should be taking...and WHY.

Fish Oil

Fish oil taken daily has been shown to decrease triglycerides (the type of fat that is stored in the body), help keep skin clear and healthy, lower blood pressure, increase joint health and even decrease depression due to its positive effects on serotonin levels. In studies, it has even shown helpful with behavioral problems in children vs. using medications such as Ritalin.

Biotin

via

Biotin, the common name for vitamin B7, helps your body metabolize carbohydrates, protein and fats. It also helps your body process glucose, in turn, making your body able to take food and turn it into energy more quickly, resulting in a higher metabolism. Biotin helps build strong tissues in your muscles, enabling you to gain more muscle, lift more weight and thus burn more fat. It also builds strong tissues in the nervous system. Additionally, Biotin has many effects on your exterior, as it promotes healthy and longer hair and nails, and brighter, healthier skin. Take at least 1,000 mcg per day.

Multivitamin

via

Last, but certainly not least, you should take a multivitamin daily. Packed with vitamins and minerals such as niacin, zinc, calcium and magnesium, these pills are essential to your body's overall health. Multivitamins help prevent heart disease, colon cancer and breast cancer. Remember you only need a multivitiamin that carries 100% daily value of the 12 essential vitamins and minerals, i.e. zinc, B, C, E, etc. Any more than that will not do you any better. I have also heard that it is better to take 1/2 the pill in the AM and the other half in the PM for better absorption.

Now, if you're like me, sometimes swallowing a large pill can make you gag. I can do it, but it's not my favorite thing to do. I have found for me, taking my vitamins and supplements at night helps, as for some reason, first thing in the morning, the idea of swallowing some large pills makes me queasy. Also, if you are able, breaking them up into smaller pieces might help. Since I take mine at night, I keep them on my nightstand next to my large glass of water so I don't forget to take them. After all these years, I have found that to be what works best for me to ensure I am consistent in taking them. FInd what works for you, and stick to it.

Meal Planning & Prep

The busy life of a mom, much less a working mom, can easily get in the way of clean eating efforts. Today, we are often on the go from here to there, from sun up to sun down. It's nearly impossible to stay on track with your nutrition without proper planning ahead of time.

My best, cleanest eating weeks are those where I set aside a little time after the boys have gone to bed, usually on a Sunday evening before the work week begins, to prep and package my food to be easily thrown in my lunch bag every day of the week. You will also find, you might save a lot of money this way, as you hopefully will spend a lot less on meals out.

Here's a peek of how I do it:

This week, my plan was to have a leafy spinach salad with cucumbers and grape tomatoes for lunch each day. {Some may prefer more variety, but I absolutely love this salad, so I have no issue eating it every day.}

I often make the salad in a very large Tupperware container I own:

And I spoon some into a smaller Tupperware dish to take with my in my lunch bag the next day.

I then make sure to have a small dish with my current favorite salad dressing in it. This is Newman's Own Lite Sesame Ginger...it is sooooooo good...and only 15 calories per serving. I make sure to take just a serving's worth.

Additionally, I like to have some good protein to go with, so I hard-boil some eggs to get me through the week {and a few extra for Tanner's lunches}.

As far as snack foods to get me through my long work days, I pack things such as string cheese, raw almonds, carrots, apples, grapes...just anything that is naturally low-cal and nutritious.

As soon as I'm done with prep, I pop a day's worth of snack and lunch into this super-cute lunch bag I found at Marshall's for $9.99:

Isn't it cute? I just love it. And it's the perfect size, like a purse. I plan on getting it monogrammed eventually. So everything goes in here when I'm done, and into the fridge. The next morning before work, I take it out, pop a freezer-pak in it and go.

As far as breakfast, I usually carve out a few extra minutes in the morning to scramble up some egg whites, top them with avocado and drizzle with hot sauce {to get that metabolism going!} If I don't have time for that, I make a whey protein smoothie...I'll have my personal recipe for you here on the blog soon.

How do you plan for a healthy week?