10.18.2017

Wellness Wednesday || The 4 Things I Do In The Morning To Set The Tone For A Healthy Day

This post is sponsored by Organic Stevia In The Raw® and SheKnows Media. All opinions expressed are my own.

I’ve always been more of a morning person than a night owl. I’ve never pulled an all-nighter (I tried, multiple times… could never keep my eyes open…), and working out in the evening has always felt more on the sluggish than invigorating side. I guess it all started in high school, when I would go out for a morning run to get ready for the day ahead…. I didn’t do it every morning, but on the days I did, there was a noticeable difference. I took a break in college (hmmm… I wonder why…), but when I graduated and went to grad school, I put together a morning routine that set the tone for a healthy day, both physically and mentally. It’s something I’ve followed ever since, making slight modifications when little miss arrived. Yet, at the core, there are 4 things I do, daily, that set me up for a balanced day….

  1. Wake-up + Workout: For me, this is like a morning cup of coffee…. without it, I’m void of energy for the day. It doesn’t always have to be an intense workout, even a few walking laps around the neighborhood gets me moving and feeling awake. During this time, I set my priorities for the day, work through any thoughts I may be having, and get my endorphin release. Of course, when little miss arrived, I needed to wake up even earlier to squeeze this in…. which I did by waking up 10 minutes earlier, every other day, for about a week. At the end of the week, my body had adapted to the new time.

2. Eat A Healthy Breakfast: One of my favorite meals of the day, always. I’m typically pretty hungry after my workout, so skipping this meal is never an option. I try to make sure that both Harper and I are getting a filling, and nutritious, morning start. Anything from eggs and fruit, to a bowl of oatmeal, yogurt and granola, or a homemade gluten free/dairy free waffle, I like to make sure it’s tasty. Something I’ve started using, to add a little sweetness, is Organic Stevia In The Raw®. I discovered Organic Stevia In The Raw  when I was looking to do a little baking this fall (bring on all things pumpkin please. It’s organic, non-gmo (very important), vegan, and naturally gluten free. It comes in tiny packets (seen above), which means I can easily toss them in my purse to sprinkle in my morning iced tea (took a few of them to Hawaii to use them with my morning iced green teas). One of our favorite ways to use it is dusted on our morning oatmeal with berries. It adds a delicious, sweet taste. I’ve always felt that a healthy breakfast sets me up to make better choices throughout the day! You can find Organic Stevia In The Raw at Walmart or purchase it online here.

3. Make My Bed:  Having a “healthy” day goes way beyond just working out and making the right food choices. It also has a lot to do with making decisions that I know will set me up for a positive day mentally. Making my bed is one I’ve been doing for years. It’s a very little thing that takes about five minutes, but helps me feel much more organized… and for me, personally, an organized life makes me less anxious. Less anxiety means I can be more present in my relationships, which is the ultimate goal.

4. Gratitude: Another contributor to the mental health of a day. So much research has shown that having a position of gratitude improves our health, relationships, emotions, personality, and career. I don’t spend a long time on it, about 2-5 minutes while I eat my breakfast. I simply jot down a few things I feel particularly grateful for that day. I find that simply reminding myself of the things I have to be grateful for sets that stage to be able to manage smaller setbacks throughout my day.

That’s it. Nothing major, or particularly time consuming, but it’s usually a few small things that add up to a big difference. I’d love to know what you do to set a positive tone for your day!

(Outfit Details || Cardigan | Tank Shorts)

What are some of your morning rituals? Tell me in the comments for a chance to win a $100 Visa gift card!

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10.11.2017

Wellness Wednesday || My 10 Favorite Organic And/Or Non-GMO Products

When I became pregnant with Harper, I became more concerned about the foods I was putting in my body. Since I was her sole source of nutrition, I took the responsibility serious. And while I was always sure to be eating “clean” before I became pregnant, what I began to watch more was where my food was coming from, was it organic, and was it genetically modified in anyway. It really opened my eye to products, as well as how many have ingredients that aren’t good for our bodies. So, today I thought I would share with you my top 10 favorite organic or non-gmo products (because, if I listed them all it would probably take days…..) ranging from my favorite probiotic granola, an on-the-go breakfast option, and some chips meant to be paired with some creamy guacamole! 

I also shared a few recent work-out looks below!

1Purely Elizabeth Ancient Grain Oatmeal: Our entire family is a fan of the consistency of this oatmeal. Hearty and delicious, it cooks up quickly, especially if you use the oatmeal cups (we used these while we were in Hawaii) which are an easy grab and go option for a quick morning meal. 

2. SafeCatch Tuna: When we were thinking about starting a family, I became increasingly more cognizant of mercury levels in the fish I was consuming. It wasn’t until a few months ago that I discovered SafeCatch tuna. It has the lowest mercury level of any other brand, is non-gmo, and sustainable. Oh yeah, it tastes pretty darn good too.

3. Vital Farms Eggs: I was once told that you could tell the difference between organic, pasture raised, eggs and non-organic, cage raised eggs. I didn’t believe it, until I tried them. The eggs are an orange-y color and have a thickness to them that regular eggs don’t come close too (they also have a harder shell). We’ve been using this brand for several months, and we’re sold. Poach them and toss it on an egg sandwich… so.good.

4. Hilary’s Veggie Burgers: I post about these all the time on my insta-stories. They are, hands down, my favorite veggie burgers ever. I toss them on salads, eat them solo, and Harper loves them too. They come in multiple flavors, as well as in bite sizes too.

5. Chosen Foods Avocado Oil Spray: Another item I started using after I began researching soy-lechtin. This product is free from it and non-gmo. I use it as a non-stick cooking spray, and also spray it on my salads from time to time. It works really well, and adds a great mild taste. While it’s not certified organic, it is chemical, propellant, and emulsifier free, with only avocado oil as the ingredient.

6. Primal Kitchen Salad Dressing: One of my newest loves. I use this on every salad I make. For a while, I was turned off by salad dressings due to all the artificial ingredients, until I stumbled across this line. All of their ingredients are soy free, dairy free, gluten free, non-gmo, and organic when appropriate (which they address on their web-site). Now my salads are full of flavor!

7. Trader Joe’s Organic Carrot + Turmeric Juice: This stuff is so good, and something our entire family sips in the morning (pairs well with the oatmeal-stevia combination above).  It’s lightly sweet, and as TJ puts it “You just feel like you’re sipping health when you’re drinking it.” Enough said.

8. Chocolate Pro-biotic Granola: I could pretty much eat this entire bag in a solo sitting. I top it on my favorite Pressed Juicery freeze, or on my morning oatmeal combination (seen in today’s post). The fact that it is loaded with pro-biotics is an added benefit.

9. Cabo Chips/Tortillas: I could pretty much eat Mexican food every night of the week…. chips + guac… tacos… always my favorite. When we do have a fiesta themed dinner, my go to chips and tortillas come from this line. Their tortillas aren’t cooked when you get them (but cook up quickly) and are so good… I also love making breakfast tacos with them.

10. Yogi Bedtime Tea: When I was pregnant I remember asking my doctor if I could still drink tea. She said in moderation, but to make sure it was organic, since that was the best way to ensure it was safe. It was then that I stumbled across yogi teas, and my most recent love is their bedtime tea. Love the flavor and the relaxation it provides at the end of the day.
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(Capris, Tee, Sports Bra, Shoes, Sweatshirt)

(Tee, Leggings, Sweatshirt)

(Sweatshirt, Leggings)

(Leggings | Thermal)

09.20.2017

Wellness Wednesday || 6 Easy, Healthy, + Delicious Weeknight Meals

When TJ and I got engaged, someone gave us a cookbook that was titled “30 Minute Weeknight Meals.” I thought it was brilliant. Until I attempted a few of the recipes… and realized that they took much longer and had too many ingredients. I think I’ve made one recipe out of the book (still have it though!). All that to say, over the years, I’ve become adept at making meals that are on the quicker side, with ingredients I regularly have in my refrigerator…. because, often I don’t know what we want for dinner until the afternoon. So, today, I put together some of our favorite easy, tasty, and nutritious weeknight dinners (based on this grocery list– which needs some modifying for the soup)… you can make these for one person or they are easily multiplied for a larger family. And while I’m not making any of these this week due to vacation, they will all likely be on heavy rotation next week when it’s back to clean eating!

Monday Night: Salmon Bowls

Ingredients:
Salmon filets (6oz sizes)
Lentils (I prefer Trader Joe’s)
Arugula
Asparagus
Tomatoes (plum)
Arugula
Lemon
Dill
Salt
Dressing

Directions: 

Marinate the salmon in lemon juice, salt, + dill, add a handful of tomatoes to the grill pan. Prep the asparagus with some avocado oil spray, garlic powder, and salt. Grill both. Prep the lentils. In a bowl combine 2 cups of arugula and some dressing (you don’t need much at all, probably less than a tsbp). Top with asparagus, roasted tomatoes, 1/2 cup lentils, and salmon.

Tuesday Night: Taco Night 

We love these salsa verde tacos (featured above). An easy “set-it + forget it” option for the middle of the week. You will likely have leftovers, which makes lunch the next day pretty easy!

Wednesday Night: Breakfast Tacos 

Ingredients:
Cabo Chips Corn Tortillas (So.Good. Found at Sprouts)
5 Eggs, 1 Cup Egg Whites
Guacamole
Mango Salsa (or a fruit based salsa)
Salsa Verde
Micro Greens
Black Beans (can)
Bell Peppers (chopped)
Onions (chopped)
Meat Option: Bacon (prefer this one) cut into small pieces

Directions: Make guacamole. Scramble eggs to your liking. Sauté peppers + onions. Cook the tortillas. Place a dollop of guac on your tortilla. Add eggs. Top with salsa, micro greens, black beans, bell peppers/onions, and bacon (if you choose). I ate two tacos, and also had some more eggs on the side with salsa and guac.

Thursday Night: Healthy Fried Rice

Another favorite in our house is this healthy fried rice recipe. I love that you can top it with any protein. Last Sunday evening we marinated some skirt steak for about 6 hours in pepper, salt, + soy sauce and cooked that with some bell peppers. We added this friend rice to the meal and it was so tasty.

Friday Night: Protein Burgers 

Ingredients: 
1lb ground beef (we prefer Bison, or Trader Joe’s has a great organic, grass fed option)
Butter Lettuce Cups (Trader Joes + Sprouts)
Red Onion
Tomato
Mustard 
Ketchup
Pickles
Sweet Potato Fries (it’s Friday!)

Directions: Cook the fries accordingly. Assemble the hamburger patties. We grilled ours, along with the red onions, on the BBQ.  Wash butter lettuce leaves, slice tomato and pickles. Assemble burger to your liking.

Saturday Night: Order Out

We always like to give ourselves a break and order out on the weekends…..

Sunday Night: Lentil Soup

This is my all time favorite lentil soup recipe (that I shared 3 ago…. I apologized for the poor quality….). I love making it on a Sunday evening because we always have leftovers and it’s often better the day after. Plus, with the temperatures cooling down, and football on Sunday evenings, it’s the quintessential fall meal!

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  (Leggings | Pullover | Cap)

(Leggings | Tee)

09.13.2017

Wellness Wednesday || Chocolate Banana Protein Smoothie… My New Favorite Afternoon Snack

My afternoon snack, the one between lunch and dinner, is always my favorite. Always has been. So, I put a lot of thought into what I want to have. If I’m out and about, I typically opt for a snack bar (LARABar or Rx Bar), but when I’m at home, I like to get a little creative. Whether it’s making some guac with sliced veggies, or whipping up a smoothie, I make sure it’s filling and DG (I mean, it’s typically one of the only meals I get to consume alone). That being said, a few weeks ago, I began trying out chocolate protein smoothies. I’d been making this berry one for a few weeks, and decided I wanted to switch things up a bit….

What I came up with is pretty much my dream afternoon snack… it’s sweet, filling, and something I can savor every last sip of (so, it’s not so small that it’s gone in a bite… I hate snacks like that). It keeps me full up until dinner, and TJ even likes to whip it up for a post dinner dessert topped with a little chocolate granola (that little touch is pretty divine). So, whether you’re looking for an afternoon snack or post dinner treat, I got you covered today.

A little bit of “wellness” to mention. I’ve started adding Maca Powder to my smoothies. It has tons of benefits, including balancing out estrogen levels (which ultimately helps with PMS, Menopause, and PCOS), can help to increase positive mood and decrease anxiety, can assist men in the fertility department, is an antioxidant booster, and has been shown to have positive effects on stamina, mood, and energy levels. You can read more about it here.

Chocolate Banana Protein Smoothie

1/2 cup frozen banana (I prefer mine in slices, since it blends better)
1 cup frozen riced cauliflower (adds thickness without altering flavor)
1 cup nut milk
1 scoop chocolate protein powder (gentle on my stomach)
1 tsp Maca Powder
dash of cinnamon
1 cup of ice
(optional, cup of greens or 1 tsp and/or almond butter)

Toss all ingredients in the blender and blend on high until thick and creamy.
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(Outfit Details || Pullover | Leggings | Cap)

08.23.2017

Wellness Wednesday || 5 Days Worth Of Eats + Workout Favorites

Happy hump day friends! Today I’m sharing what I ate last week, along with the workouts I did. I’ve found some great new food products that I am really excited about, which I’ll share more about on Friday, but for now, you can see how I am incorporating them into my weekly meals. I’ve received a lot of questions regarding the calorie count. While I don’t count calories for everything I eat, I do watch portion sizes (I’ll eat whatever is in front of me…) and stay between 1,500-1,700 calories a day. Sometimes slightly more… never less though. It’s also not meant to be followed as a weight loss plan, just merely suggestions on ways to incorporate clean eating on a weekly basis.

I also shared some favorite workout looks at the end of the post!
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Monday:

Breakfast: Egg Scramble: 2 eggs, 1/2 cup of egg whites scrambled in a pan using this cooking spay. Top with micro greens found at Trader Joe’s, pico de gallo, salsa verde, and avocado (I used a 1/4)
Snack: 100 calorie Perfect Bar + Kombucha
Lunch: Spinach Salad from Trader Joe’s with Primally Pure dressing, topped with 4 Hilary’s Eat Well Veggie Bites
Snack: Berry Smoothie
Dinner: Veggie pizza using Trader Joe’s Cauliflower Crust: 1/2 cup sauce, 1/2 cup dairy free cheese, mushrooms, black olives, red onions topped with micro greens post cooking. (pictured above)

Workout: 40 minutes of cardio + Toned Abs 

Tuesday: 

Breakfast: Same as Monday
Snack: 1/2 cup of chia seed pudding topped with berries + Kombucha
Lunch: Kale Salad: Massaged Kale with Primally Pure dressing, topped with some slivered almonds, golden raisins, shredded carrots, and grilled chicken (pictured above)
Snack: RX Bar-chocolate
Dinner: Protein Turkey Tacos
Dessert: Pressed Juicery Freeze

Workout: 20 minute run, 20 minute stairs, booty bands workout

Wednesday: 

 Breakfast: Avocado Toast on this bread with 1/2 mashed avocado drizzled with lime juice and bagel seasoning from Trader Joe’s. Topped with cherry tomatoes
Snack: 100 calorie Perfect Bar + Kombucha
Lunch: Zoodles + Chicken: 2 large zucchinis spiralized + sautéed in ghee + garlic powder and topped with grilled chicken + Hilary’s Eat Well Veggie Bites.
Snack: Hummus with Jicama + Bell Pepper slices
Dinner: Shrimp Curry from Skinny Taste
Dessert: Pressed Juicery Freeze

Workout: Yoga Booty

Thursday: 

Breakfast: Egg Scramble (see Monday)
Snack: 100 Calorie Perfect Bar + Kombucha
Lunch: Tuna Salad: Mixed spinach + power greens with 2 tsbp primally pure dressing. Tuna mixed with lemon juice, salt, + pepper. Salad mixed with 1/2 cup quinoa, dried cranberries, 1/4 cup shelled edamame, shredded carrots, + cherry tomatoes.
Snack: Chocolate Smoothie (recipe coming soon): Frozen Banana, frozen cauliflower, scoop of chocolate protein powder, maca powder, almond butter, almond milk, + cinnamon.
Dinner: Grilled Salmon (marinated with lemon juice, pink himalayan sea salt, + dill), grilled asparagus, 1/2 cup lentils (from Trader Joe’s). Pictured above

Workout: 20 minute run + Total Body Toning

Friday: Avocado toast from Wednesday
Snack: hardboiled egg + Kombucha
Lunch: Ate Out, ordered veggie sandwich with sprouts, hummus, red onion, avocado, shredded carrots, spinach, + sunflower seeds.
Snack: Rise Bar
Dinner: Poké take-out (1/2 brown rice, 1/2 lettuce mix, ahi tunia, avocado, edamame, seasweed salad, cucumbers, green onions, + pineapple.)
Dessert: 2 glasses of rosé + pressed juicery

Workout: 30 minute run + Arm Workout
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(Crops, Tank, Hat)

(Kicks (on sale))

(Crops, Tank, Kicks)

(Sweatshirt, Shorts)

08.09.2017

Wellness Wednesday || Easy Week Night Chicken Verde Tacos

The early evenings are, hands down, one of the more chaotic times of the day for us. It’s always been, and continues to be, little miss’ witching hour… we’re tired from the long day…. and likely, ready for some dinner. That being said, I’ve started to master the art of meals in under 25 minutes… because, who has time to slave in the kitchen with a hangry family, and a toddler hanging on the leg? Yeah, I didn’t think so….

Yet, at the same time, I’ve never wanted to sacrifice in the nutrition and taste department. Quick and nutritious don’t have to be mutually exclusive, and this meal proves it. I make the chicken in the crock pot (but, if you forget and are scrambling at the last minute you can use a pressure cooker and it will cook in 8 minutes…I own this one and use it as a crock-pot too) and it’s ready when we get home. Then, I just sauté some bell peppers, whip up some guacamole (actually, TJ does this step, he makes it the best), and sometimes cook some Mexican cauliflower rice… all of that takes, from start to finish, 20 minutes.

You can enjoy this meal several different ways… use all the ingredients to create a tasty salad (my favorite with the left overs), with corn tortillas for tacos, in a bowl (use cauliflower rice, bell peppers, black beans, avocado, salsa, and chicken), or with butter lettuce cups as I’ve been doing lately. Either way, the chicken is delish…. and approved by all in the family!

Shredded Salsa Verde Tacos

4 large chicken breasts
1 4 oz can of diced green chili peppers
1 can salsa verde (my favorite is from Trader Joe’s)
1 cup diced onions
2 minced garlic cloves
Salt + Pepper to taste

Directions: Place all of the above ingredients in a crock pot and place on low for 4 hours (this all depends on your crock-pot. I’ve found this is the best amount of time, using mine, that doesn’t dry out my chicken.). Once done, remove chicken, shred, and then add in all the juices.

Taco Ingredients: 

Butter lettuce cups (these are the perfect size and maintain their shape really well)
Black Beans
Avocado (or, if you’re like us, guacamole)
Mango Salsa (I purchased mine from a local market, but Trader Joe’s has a pineapple salsa that I think would be similar)
Micro greens (another delicious and nutritious topping)

Directions: Assemble tacos as you wish. Then, enjoy every single bite.

(I’ve also shared a few favorite workout looks at the end of this post)

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 (Leggings, Tank, Sports Bra, Tote)

(Sweatshirt, Sneakers, Shorts)

(Tank)

(Tank, Capris, Sports Bra)

08.02.2017

Wellness Wednesday || 5 Ways I Detox Post Vacation

So, I know I’ve talked about vacation indulging for the past two days…. and I promise this post will be the last of it! Over the years though, I’ve come to realize that letting yourself vacate life for a little while, is easier when I have a plan in place to get back on track when I return. It allows me to fully embrace the vacation experience and to not have any guilt about doing so. Life is meant to be lived, so living it in balance is key…. big weekends here and there and getting back on track when you get back is what I’m all about. That being said, I have a few ways that I detox from a major vacation binge…. and I’m not just talking about food-wise. After a long vacation or weekend, I find my skin looks a little dull, I’m fatigued, and feeling the bloat. Given that it’s a full body detox, I use five different strategies to get my body, and mind, back on track…. and I thought I’d share them with you today.
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1. Clean Eating: This is one of the most obvious ways to get back on track from a bloat standpoint. I typically immediately return to eating lean proteins, healthy fats, and whole grains (but typically reserve them for the daytime, as I like to have my metabolism churning while I sleep….). One of my favorite tiny tricks includes using butter lettuce in place of taco shells and buns. I’ve been doing it this week and have been feeling great! I also return to drinking kombucha. On vacation, I attempt to find it, but it’s not always available. I’ve found that it helps my digestion, and gut,  get back to where it needs to be.

2. Drink Water: It seems counterintuitive, but increasing water intake actually works to decrease bloat (and prevents constipation…. and, if we’re being honest, sometimes those weekend aren’t the best on the gut and stomach…..). So, I try to make sure that I get half my body weight in ounces of water daily. It seems to help speed along the process.

3. Sleep: One of the best ways to get myself feeling back on track is to make sure that I get enough sleep. Sometimes it’s easier said than done with a toddler though. When I’m trying to slip back into my routine, I try to go to bed about 30 minutes to an hour earlier than usual (so, 9 or 9:30pm). After a few days of doing so, I find I’m increasingly clear minded, my skin looks more refreshed, and I’m in a better mood (anyone else get irritable when they’re tired??). I’ve also found that using a little bit of lavender oil on my wrists, and temples of my head, helps to ensure a restful night sleep.

4. Skincare: While I never neglect my skin while I’m away, sometimes different climates, time changes, and eating habits naturally impact it’s health. Most often, I experience dry skin when on vacation. So, when I return, I am sure to use this moisturizer, algae mask, exfoliating mask, body salt, and body oil. When combined with the above, I find that my skin starts to look better after a couple of days.

5. Workouts: I typically try not to neglect this component when on vacation, but 90% of the time it’s not as intense as when I am at home. For me, personally, I increase my cardio, HIIT, and do a good leg strength training workout in the days immediately following. I read somewhere that working out the legs is one of the best ways to increase metabolism, so I’ve always followed that regiment. This is one of the HIIT workouts that I did this week (so.good.), and this is a great workout for the booty and legs.

That’s it! I’m three days in to vacation detoxing from last weekend and I’m already starting to feel better. Just have to work on the sleeping…..
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(Outfit Details || Jacket | Leggings (my favorite and so soft) | Sports Bra (c/o) | Slides | Tote (c/o))

07.12.2017

Wellness Wednesday || A Refreshing + Hydrating Berry Smoothie

For the past few weeks, we’ve been experiencing quite the heat wave and I’ve found myself reaching for hydrating snacks… lots of fruits, veggies, and water. So, after seeing the gals at Tone It Up post a delicious looking smoothie, I decided to make a few tweaks to the original recipe and came up with my own. It’s typically my afternoon snack since it has the fats and proteins I need to get me to dinner (if I don’t get the right balance, I’m in a complete brain fog until dinner time) and it keeps me feeling hydrated and refreshed.

If you’re looking for a smoothie bowl for breakfast, this one is can easily fit that bill. Simply top it with your favorite granola (mine is Purely Elizabeth’s Chocolate Probiotic granola), some chia seeds, and frozen blueberries and you’re ready to go! Also, on a side note, I’ve finally discovered the secret to thick smoothie bowls and drinks. Frozen, frozen, frozen. The more frozen items you put in, the thicker it will be!

Hydrating Blueberry Smoothie

1 cup frozen blueberries
1 cup frozen riced cauliflower (you can find this at Sprout’s or Trader Joe’s)
1 scoop Vanilla Protein Powder
1 small scoop almond butter (I’ve been loving this one)
Cinnamon (I am generous here)
1 cup of Coconut Water (I start with a cup and typically end up adding more in 1/4 cup increments…. I like my smoothies thick, so I don’t add too much liquid in the beginning)
1/2 cup spinach

Toss all ingredients in a blender and mix. I start with 1 cup of coconut water but typically have to add more in order for it to blend. If you want your smoothie more of a juice consistency, add a lot of coconut water. If you like it thicker, as I have it here, I recommend adding the coconut water in 1/4 cup increments as you’re blending. Sip, enjoy, and feel refreshed.
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(Outfit Details || Leggings (c/o)  | Tank (c/o) | Sports Bra | Slides | Vitamix)

07.07.2017

Wellness Series || Meal Prep For 5 Days + Favorite Workout Pieces

As promised, today I am sharing how my meal prepping and grocery list, that I shared last week, ended up coming together. It ended up being a relatively busy week, so I was relieved that I had done some minimal prep work on Sunday evening, as it provided me with easy to go options for my protein and healthy carbs. You can find how I incorporated all the items below, along with some of my favorite workout pieces below.

 While it was a short week over here, little miss started teething again towards the end, so I am welcoming the weekend with open arms (as I always do). TJ is actually away at a bachelor party for his best friend from college, so my sister, Harper, and I are headed to Palm Springs for one last ladies “fling before the ring….” since she ties the knot next Saturday (I seriously can’t believe it’s already here!). We’re planning on hanging by the pool all day and sipping a little rosé once she goes down for the night. I hope you all have a great weekend!!

** As a disclaimer, this nutrition plan is not meant to aid in weight loss. It’s merely anecdotal, based on my personal experience. 

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Monday: 

Breakfast: Egg Scramble (featured above)- two eggs + 1/2 cup egg whites, scrambled. Top with 1/4 avocado, micro greens, and pico de gallo. 1/2 cup raspberries
Snack: Small Perfect Bar + Healthade Kombucha
Lunch: Trader Joe’s Super Salad (we were heading to the beach, so this was a quick option) topped with 4 oz of grilled chicken and a lemon/olive oil dressing.
Snack: Blueberry smoothie (sharing recipe next week)
Dinner: 6 oz grilled salmon (marinated with lemon, pepper, and dill), grilled asparagus, over 1/4 cup quinoa and roasted tomatoes.

Tuesday:

Breakfast: Protein Waffles
Snack: 1 hard boiled egg + Healthade Kombucha
Lunch: 1 can of safe catch tuna (mixed with lemon, pepper, and a little bit of salt) over 1/2 cup of quinoa, 1 chopped cucumber, 1/2 avocado, with micro greens. Be sure to use a little bit of olive oil and lemon drizzled over the quinoa.
Snack: Chocolate Rx Bar
Dinner: Veggie Bowl- start with a base of spinach then add 1/2 cup of lentils (I get mine from Trader Joe’s), marinated cherry tomatoes and cucumber (just spray this avocado oil on it and add a little pepper and salt), avocado, 1 Hilary Eats Well veggie burger, or 5-6 of her mini bites. Dressing: olive oil and lemon.
Dessert: 1 small perfect bar

Wednesday:

Breakfast: Same as Monday
Snack: Energy Bites (2)
Lunch: Chicken Salad- 4 oz of the grilled chicken, bed of spinach + romaine, 1/4 cup shelled edamame, shredded carrots, 2 tbsp dried cranberries, 2 tbsp sunflower seeds, 1/4 cup quinoa. Mixed with a homemade dijon dressing (dijon mustard, olive oil, red wine vinegar, agave, salt, pepper, garlic, and oregano).
Snack: Sliced bell peppers + cucumber with 1/2 mashed avocado and salsa…. used the veggies to dip in the guac and salsa
Dinner: Turkey Burgers (grilled on Sunday) over a bed of spiralized zucchini (sautéed in some ghee, garlic, and garlic powder… extra garlicky over here!) , with 1 cup of this lentil pasta, and some roasted asparagus.
Dessert: 1 small perfect bar

Thursday: 

Breakfast: Protein Pancakes
Snack: 1 hard boiled egg
Lunch: Turkey Burger salad (first photo in post)- bed of mixed spinach and romaine, tossed with diced zucchini, 1/4 cup edamame, 1/4 cup quinoa, and the same dressing from yesterday’s lunch
Snack: Blueberry Smoothie
Dinner: Spicy Shrimp Tacos (seen above)- marinate your tacos in some lime juice, cumin, chili powder, garlic powder, salt, and pepper. Sauté them in a pan. Place inside a corn tortilla, and top with micro greens, mango salsa, guacamole, and sautéed onions. Serve with a side of sautéed bell peppers.

Friday: 

Breakfast: Egg Scramble + 1/2 cup raspberries
Snack: 1 small perfect bar
Lunch: Sautéed Mexican style cauliflower rice (see similar recipe here) mixed with 4 oz of chicken.
Snack: Blueberry Smoothie
Dinner: Poké bowl takeout
Dessert: some popcorn and 2 glasses of rosé

(Top, Shorts, Bag c/o)

(Tank, Sports Bra, Capris)

(Hoodie, Tank, Track Shorts (on sale for $12.99))

(Zip-Up (on sale))

(Tee, Leggings)

(Leggings, TJ’s shorts, TJ’s top, Stroller)

(tee (similar), leggings)

06.28.2017

Wellness Wednesday || My Weekly Grocery List + Meal Prep Tips

(Outfit Details || Top | Shorts | Diaper/Gym Bag (c/o))

Sometimes I feel as if life has been wild lately… and with little miss napping once a day, getting healthy meals ready has become more difficult than it used to be. I’ve never been a huge fan of rigid meal planning. I know it works for some people, but I like to listen to my body on a daily basis…. see what it’s hungry for and not have a set meal every day for lunch…. and the same snack everyday. Over the years, I’ve changed how I meal plan, and as of recently, seem to have settled into a healthy routine that appears to be working for our family (I shared this last year).

I start by going grocery shopping for the week ahead sometime during the weekend. I typically carve out time on Sunday…. or, if we’re super busy that weekend I use Instacart (this is seriously amazing….). I buy all the groceries that I have listed below:

Grocery List

Vegetables:
Spinach
Kale
Shredded Carrots
Bell Peppers (6-8, mixed red, orange, yellow)
Zucchini (4-7)
Cucumbers (3)
Riced Cauliflower (Trader Joe’s)
Diced Onions
Red Onion
Asparagus
Mushrooms (sliced from Trader’s)
Organic Micro Greens (Trader’s)
Brussel Sprouts (pre-sliced, not every week)
Lemons
Limes
Green Beans (microwavable kind from Trader’s)
Jicama (sliced, from Trader Joe’s)
Mixed Greens Salad Mix
Romaine Lettuce Leaves
Frozen Riced Cauliflower (for smoothies)
Sweet Potatoes (3-4)

Fruit:
Raspberries
Blueberries (fresh + frozen)
Strawberries
Cantaloupe (pre-sliced from Trader’s)
Pineapple (pre-sliced)
Watermelon (pre-sliced)
Tomatoes (mini cherry)
Avocados (5)
Bananas (5-7)
Grapefruit

Grains: 
Quinoa (often it’s the frozen packages from Trader Joe’s)
Rolled Oats (Trader Joe’- this isn’t every week, usually every other)
Purely Elizabeth Granola (love the probiotic chocolate)
Hilary’s Eat Well Veggie Burger + Veggie Bites

Dairy:
Siggi’s Yogurt (for Harper + TJ)
Kite Hill Yogurt (for me… not every week)
Organic Valley Whole Milk (for Harper)
Organic Valley String Cheese (Harper)

Protein:
3lbs Organic Chicken Breasts
2-3lbs Organic Ground Turkey
Shrimp (frozen from Trader Joe’s)
Salmon (2 6oz pieces)
Vital Farms Brown Eggs (2 dozen)
Organic Valley Egg Whites (2 cartons)
Lentils (microwaveable from Trader Joe’s)
Chickpeas
Shelled Edamame (found at Trader Joe’s)
Pistachios, almonds, sunflower seeds (when necessary)
When craving will buy some type of red meat (organic, grass fed)

Beverages:
Unsweetened Almond Milk
Coconut Water
Chamelon Cold Brew (TJ)
Healthade Kombucha
La Croix Sparkling Water

Condiments (when necessary, not weekly)
Olive Oil
Chosen Foods Avocado Spray 
Vega Vanilla Protein 
Wild Friends Almond Butter 
Salsa (verde, red from Trader’s)
Pico De Gallo
Mustard (honey and dijon for dressings)
Organic Tamari Sauce
Chicken or Vegetable Broth
Frozen Garlic

Bars:
Perfect Bars (5-6)
R(x) Bars (5-6)
Larabar Bites

And then, I follow these seven meal prep tips for the week ahead……..

Meal Prep Tips

1. We bbq on Sunday evenings, which makes pre-preparing chicken and turkey burgers for the week easy. Once the chicken is cooked, I slice it so I can easily toss it in salads for the week ahead.

2. I buy as many items as I can pre-chopped. Yes, I realize that this is sometimes more expensive. Yet, if there is one thing that I remember from my Economics AP course in high school, it’s opportunity cost. For me, the time I save in buying items pre-chopped is invaluable time spent with TJ and Harper on the weekend….. it’s a fair trade in my book. If you have the time to do this, I recommend cutting and chopping all your vegetables ahead of time. That way, you can simply toss them in a baggie, container, or salad.

3. Pre-prep any meals you know you might want ahead of time so you can grab and go. I often make egg muffins as an easy grab and go option, and sometimes I’ll whip up a batch of  chia seed pudding on Sunday evenings. It’s a quick breakfast choice, and both don’t take long to make.

4. Roast items ahead of time. I roast my chickpeas, sweet potatoes, and brussels sprouts ahead of time. That way, I can simply re-heat when I’m ready for them.

5. I always look at the week ahead on Sunday evening and try to have a general idea of what each day will look like. If one day is busier than another, or if I’ll be out all day with little miss, then I make sure to write in my to do list, for the day before, to pre-prepare lunch and snacks.

6. I know that I like to have a few afternoon smoothies a week, so I put all the ingredients for a single serving in one bag and freeze them. That way I can just toss them in the blender when I’m ready…. or if I’m heading to a friend’s or my parent’s house, I can just grab and go.

7. I make hard boiled eggs in advance and store them in the refrigerator. A great grab and go option for salads or a snack.
________

That’s it! I’m sure over time, as schedules change, it will need to be shifted. Yet, right now, this helps us all eat clean, nutritious, and filling meals. For next week, I plan on sharing what a week’s worth of eats looks like using this plan and grocery list. Stay tuned.