Empower

The Amazing Gift of Empowerment

Maybe I’m just speaking for myself here,  but in my experience, aside from a quiet, peaceful house, there are few things a mom really wants for her birthday:  

  • A tighter ass
  • Perkier boobs
  • Less jelly rolls
  • A whiter smile
  • Fewer wrinkles
  • A cure for chin hair

Okay, maybe just a few things.  My 37th birthday was yesterday and I gave myself a gift nobody else could give me.  I gave myself the gift of empowerment.  As I stood in front of the mirror looking at myself, fully exposed, I thought about all I had endured.  As a girl, as a single, independent, educated woman, as a mother of 3, as a wife; as a lover, as a survivor, as a fighter, I’m all here.

My presence was the best present I got and I didn’t even mean to give it.  My husband and kids woke me up to coffee and gifts.  Before my amazing hubby left, he gave me a $100 bill and told me to go pamper myself (he’s pretty awesome).  By the time noon rolled around, I was just finishing work on my blog and still in my PJ’s.  I decided to take a hot shower and go from there.  

That’s when I caught a glimpse of myself in the mirror.  Usually I see fat, then I silently berate myself for not going to the gym enough or eating like crap lately.  Usually I see wrinkles and droopy body parts that time (and childbirth) has bestowed upon me.  Usually I see spots, and paleness, and unwanted body hair, and the list goes on, and on, and on.  

Usually I see flaws, but on my 37th birthday, I saw sexiness and felt empowered.  I saw a woman whose strength has carried herself, and her family through sadness, anger, and fear.  I saw lines around eyes that first looked upon the miracle of her daughters.  I saw wrinkles forming around lips that have been given so many reasons to smile and laugh.  I saw soft skin worshipped by a man who loves her.  I saw a beautiful, powerful 37 year young woman.

Did this just happen?  Is it a gift from the universe?  Are my hormones aligned perfectly right now to help me see this beautiful image of myself on the 37th anniversary of my birth?

Nah, although I’m a sucker for Shakespeare, I’m no fortune’s fool.  My life has been a culmination of triumph and failure.  I have overcome challenges and loss.  I’ve created the life I’m living and I’m making a conscious choice not to let insecurity overshadow happiness.

It helps to be surrounded by amazing people.  Parents who aren’t perfect, but have always reminded me of my amazing presence in the world.  My husband who makes me feel beautiful and encourages me in everything I do.  My kids who give me more love than I could ever imagine.  Finally, close friends and family who support me without judgement.  At 37, you pretty much get to choose your circle and I’ve selected carefully.

I spent a lot of time searching for my purpose; wondering, questioning, guilting myself along the way.  I’ve taken a lot of risks in my life in order to find true happiness.  While I will continue to make mistakes and fumble through life, I’ll remember my 37th birthday.  

I’ll remember to take a moment, and give myself the gift of appreciating who I am right now.  From where I’m standing, that naked chick is pretty freakin’ amazing!

3 things you can do to empower yourself today

 Embrace flaws

1.  Embrace your flaws

Our flaws are part of who we are; stop fighting them and start accepting them.  You may never have that squat booty but you’ve worked your booty off to get where you are today.  Eat right, cheat a little, exercise as much as you can tolerate and stop comparing yourself to others who have a different story than yours.

 

2.  Create an unbreakable circle

I already mentioned how important it is to choose a circle of people who encourage, support, love and appreciate you, but I think we all have people in our lives who make us feel bad about ourselves.  I have 2 at the present moment.  These are people who stalk you on social media and find fault with just about everything you do.  As if we don’t already know what our flaws are, these people find it necessary to point them out.  If you’re like me, you’ve tried to be who you think they want you to be, only to fail and feel even more inadequate.   The thing is, to people like this, you will never be skinny enough or pretty enough.  You will never have a better car or bigger house.  These people want you to feel small, because it makes them feel better about themselves.  

Toxic people usually come in and out of your life, and for good reason.  If it’s possible to prevent them for infecting your life for good, move on.  If not, take away their control by being yourself in their presence. Maybe your happiness will infect them (probably not, but it’s worth a shot).

Note:  If you find yourself comparing your armpit fat to the armpit fat of every new girl you meet, it’s not her, it’s you.  Once you can get over your own issues, you’ll develop better relationships, beginning with your relationship to yourself.

 

3.  Be present

Who you were, and who you are yet to be, can only be controlled by how you handle it right now.  If you decide to hold on the your failures and mistakes, or live in fear of what may be (or what may never be), it will distort the image looking back at you.  

Instead, accept who you are right now. Look at your flaws and remember everything that brought you to this moment.  Say them out loud if you’re finding that voice in your head hard to believe.  I promise you will stand taller when you realize how powerful those flaws are to who you are and why you are here.   

If these affirmations don’t work, seek support.  We all need someone in our life we can talk about our fears and inadequacies.  If you don’t have someone, reach out via support groups online.  If you need information on support groups out there, please let me know.

My 37th birthday was a reminder that while I am not perfect, I am healthy, and happy, and loved, and so proud to be expertly flawed.

Empowerment

 

How to Meal Prep Like a Pro: Irish Week

You could say that Irish food is in my blood, because it is.  My great grandparents met on the boat to America and my grandmother’s Irish cooking has stuck with me years after she left us.

I love everything Ireland and always celebrate St. Patrick’s Day with a week of Irish cooking.  It’s no secret that this week’s themed menu is Irish!

Before I get to the meal prep, let me give you some tips on dinners.  Irish food doesn’t have to be unhealthy.  There are a lot of options to sub the otherwise carby, saucy food for healthier options.  

I’m not sure how happy my grandmother would be with me turning her delicious recipes healthy but it’s a different time, grandma.  For example, instead of potatoes with my bangers and mash, I used this recipe and made cauliflower rice: 

While Grandma White made THE best cabbage roll, or pigs in a blanket as she called them, I stick to this easy cabbage roll casserole recipe:  

I don’t think she’s too angry with my modern twists, because at the end of the day, I always know to use good beer with my roasts.  Guiness all the way, baby.

Now that I’ve given you 3 yummy dinner options, let’s jump into our breakfast and lunch meal prep.

Menu

Breakfast

  • Corned Beef Hash

Lunch

  • Meat of your choice and Pub Salad
  • Healthier Reuben Wraps

Shopping List

  1. 6 lbs or larger Corned Beef
  2. Low Carb Tortilla Wraps
  3. Bib lettuce
  4. Red cabbage
  5. White shredded cabbage
  6. 1 Sliced Cucumber
  7. 1 ½ lbs Potatoes
  8. 3 Small Onions
  9. 4 Garlic Cloves
  10. 1 Block Cheddar Cheese
  11. 4 eggs
  12. Healthy mayo (made with avocado or olive oil)
  13. Tomato Paste
  14. Pickles
  15. Spicy Brown Mustard
  16. Apple Cider vinegar
  17. 2 tbsp rice vinegar
  18. Olive Oil
  19. Dijon Mustard
  20. 2 tbsp Tarragon
  21. 2 tbsp Thyme
  22. 2 Guiness Beers

1/4 tsp of the following spices

  1. Basil
  2. Oregano
  3. Paprika
  4. Salt & Pepper

Recipes

First you have to cook the corned beef.  Here is the recipe I used and you can let it go in the crockpot while you make everything else.  Once it’s done take out 4 cups (2 for ruebens and 2 for breakfast) and eat the rest for dinner that night!

Corned Beef in the Crock Pot

Combine the following ingredients in the crock pot

*If you have a small crock pot, scale potatoes, cabbage and carrots

  • 5-6 pounds Corned beef brisket
  • 5 Carrots, sliced
  • 1 lb Potatoes, cut in chunks
  • ½ head cabbage, cut in pieces
  • 1 Yellow onion, sliced

Stir together the following ingredients and then pour over meat and veggies.

  • 5 tbsp Brown Mustard
  • 1 cup Sour cream
  • 2 8-ounce beers
  • 1 ½  Tbsp. Thyme

Cook on high 4 hours or best at low 8 hours

Don’t forget to save 3 cups for sliced or diced corned beef!

 

Reubens:

Let me start by saying, ruebens are not very healthy!  I used a version of homemade sauerkraut and homemade thousand island dressing to make this a healthy lunch option.  If you’ve never had a reuben before, don’t even think that this healthy recipe comes close to the real thing.  I’m just trying to keep us healthy here!  

Prepare the dressing:

Combine the following ingredients in a small container to store:

  • 2 tablespoons tomato paste
  • 1/2 cup clean mayonnaise
  • 1/4 cup chopped pickles

Prepare the “sauerkraut”

Combine the following ingredients in a medium tupperware container

  • 1 cup shredded purple cabbage
  • 1 small white onion, diced
  • 2 tablespoons mayo
  • 1 tablespoon apple cider vinegar
  • 1 teaspoon spicy brown mustard

Assemble the reuben wraps by placing a tortilla flat on the plate.  Smother with thousand island dressing.  Add sauerkraut then your corned beef.  Wrap it up and enjoy!

 

Prepare the Pub Salad:

You will have a lot of leftover meat this week so if you’re like me, you’ll want to make sure that doesn’t go to waste.  Pair the beef roast or cabbage roll casserole with an Irish Pub Salad twice this week for a hearty lunch.

 

Prepare dressing for salad:

Combine all of the following ingredients in a salad dressing mixing container

  • 1/2 cup low-fat mayonnaise
  • 2 tablespoons rice vinegar
  • 1 teaspoon dried tarragon
  • 1 tablespoon Dijon mustard
  • 2 to 3 teaspoons water

Mix well and store.

I always wash, slice and store the salad ingredients to make my week easier.  In this case:

  • Wash the lettuce
  • Slice the cucumber and onion
  • Cube the cheese
  • Hard boil 4 eggs

When you’re ready to eat the salad combine Bibb lettuce with shredded cabbage and top with cucumber, 1 egg, onion, and cubes of cheddar cheese.  Drizzle tarragon dressing.

 

Breakfast hash

  1. Slice the 1 onion, mince 1 garlic clove, dice 2 cups corned beef and 2 cups potatoes.
  2. Melt 2 tbsp olive oil in skillet. Then saute the onion and garlic. Add the potatoes to the skillet and cook until lightly browned. Season with ¼ tsp thyme, ¼ tsp oregano, ¼ tsp basil, ¼ tsp paprika, ¼ tsp salt and pepper. Stir in the corned beef and cook for 5 minutes.1/4 tsp Basil

 

By the end of this meal prep you will have breakfast for every day of the week, enough for 3 reuben wraps and 3 Pub Salads (don’t forget to add leftover meat).   

Remember the bangers and cauliflower mash AND the beef stew AND the cabbage roll casserole ingredients aren’t listed here.  If you want to make those dinners this week, make sure you visit the Pintrest recipe and add it to your list. https://www.pinterest.com/expertlyflawed/week-4-themed-meal-prep/

 

I had an amazing St. Patrick’s Day thanks to some great friends, and some delicious Irish food!  What did you do for St. Patti’s Day?  Add your comments below.

Next week is an All American menu…

 

3 Reasons You Should Start Meal Prepping Today

This week’s Themed Meal Prep is Italian food.  I scoured the pages of Pintrest for recipes that are healthy (low in calories, carbs, and fat) and put together a complete weekly meal plan for you below.  If you’re not familiar with meal prepping, or have been resistant to try it, here are three reasons why you must start with this plan TODAY!

Believe it or not, there are still people who don’t think food prepping is a good idea.  The reasons usually include:

  1. I don’t have time
  2. I don’t have money
  3. I don’t want to eat the same thing again and again.

If you’re among them, I’ve solved these three issues with my Themed Meal Prep, giving you absolutely no reason not to prepare clean, healthy, delicious meals for yourself every week.

  1. You’re not too busy to meal prep!  You’re too busy NOT to meal prep.

We are no longer scavengers, we don’t have to hunt and gather for every meal.  So, why are you making it so hard on yourself when it comes to eating 3 well rounded meals per day?  Meal prepping using my shopping list and recipes are so easy and most menus take less than 2 hours in your kitchen.  Less than 2 hours and an entire week’s worth of breakfast and lunches are done.  Most times, even that night’s dinner will be ready to feed your hungry family.

2.  If you have the money for Starbucks, or Chick-fil-a, or Ruby Tuesdays, then you have money to meal prep.

I get it, clean, healthy foods can be expensive.  There usually aren’t coupons for produce and meats, but I’ve found a way to cut my grocery bill in half.  I’ve done this by making the menus culturally themed.  One week it’s Greek, the next Italian, etc. etc.  Making the menus themed cuts down on the ingredients because you’re using the same ones in different ways.  Genius!  Most of my shopping lists contain less than 20 items, any many will already be in your cabinets allowing you to buy even less.

3.  If you’re bored with your meal prep, you’re not doing it right.

Since my menus are culturally themed, the ingredient list is small and the variety is BIG!  You’ll love the variety of foods and never get bored eating the same thing every day.  Some days I have a salad, some days a rice bowl, some days a wrap.  There are a ton of options!  The best part about Themed Meal Prep is, just when you’ve had enough, the week changes to another themed set of meals.

We all know what happens when we don’t prepare for lunch; we skip it, or end up eating crap. Treat yourself and go out once a week but don’t get frustrated wondering what you’re going to do everyday.  Okay, let’s get cookin’!

MENU

Breakfast:  

  • Frittata Muffins

Lunch:

  • Tuscan Tortillini
  • AntiPasta Salad
  • Caprese with Pork

SHOPPING LIST

  1. 1lb salami (cut 3-4 times at deli counter)
  2. 1 package pepperoni
  3. 1 package spinach
  4. 1 package of romaine
  5. ½ cup red onion
  6. 1 red and 1 green pepper
  7. 1 Lemon
  8. 2 containers sliced grape olives
  9. Jar of Sundried tomatoes in oil
  10. Jar of Artichokes in oil
  11. Small jar of pesto
  12. Small can black olives (sliced)
  13. Small jar green olives (sliced)
  14. Package Cheese Tortellini (I buy whole wheat)
  15. Parmesan Cheese
  16. 6-8 oz mozzarella balls
  17. Eggs
  18. Milk
  19. Olive Oil
  20. Balsamic Vinegar

*Optional:  Peperoncini peppers and pine nuts for antipasta salad

RECIPES

This is so easy it’s going to blow your mind!  You only have to cook one of the three lunch recipes this week!

How to Make the Tortellini Lunch:

2 lunch servings

  1. Boil tortellini according to package directions – Set aside.
  2. Add ¼ cup olive oil to skillet, saute ⅓ cup red onion and a minced garlic clove
  3. Add ½ cup sliced sun dried tomatoes, 1 cup spinach, and tortellini
  4. Salt and Pepper as needed
  5. Store in two containers for lunches

 

How to Make the Anti Pasta Salad

4 lunch servings

Combine the following ingredients in a large bowl:

  • 2 heads diced Romaine lettuce
  • 1/3 red onion sliced thin
  • ¼ cup small can black olives
  • ¼ cup green olives
  • ½ package pepperoni
  • ½  deli salami sliced
  • Full jar of artichoke hearts, drained and cut in half
  • 1/2 container of grape tomatoes
  • *Optional: Toasted pine nuts and peppercini peppers

Divide between 4 containers and store for lunches.

 

How to Make the Caprese Salad

4 Servings

Prepare the Caprese Salad by combining the following ingredients:

  • ½ bag spinach
  • 1 crate halved cherry tomatoes
  • Package of mozzarella balls
  • 2tbsp Pesto
  • 4tsbp Olive oil
  • Juice of 1 lemon
  • Salt Pepper

I stored this in a container and ate it with leftovers from the week.

I made some delicious dinners this week; Veggie lasagna, chicken bruschetta, and Italian pork in the crock pot.  If you’re interested in seeing those recipes, check out my Pintrest board:  https://www.pinterest.com/expertlyflawed/week-3-themed-meal-prep/

Finally, to prepare the breakfast muffins follow this recipe:

  1. Dice green pepper, red pepper, and red onion – Add 1 cup shredded spinach
  2. Preheat oven to 350 degrees.
  3. Spray a 12-cup muffin pan with non-stick cooking spray (spray well).
  4. In a large bowl, beat 10 eggs and add diced ingredients above.
  5. Sprinkle in cheese of your choice (I used shredded mozzerella)
  6. Scoop 1/3 cup of mixture into each compartment.
  7. Bake for 20 minutes or until the center of the muffin is completely cooked.

So easy and so good!  Next week is St. Patrick’s Day so guess what my themed menu will be?  Irish food!  This Irish girl can’t wait!  See you next week…

I’m sorry for the lack of pictures this week.  I lost everything on my memory card while recording my daughter’s chorus concert (priorities)!  I’d love to see your pictures though.  Please post your Italian Meal Prep pics below.  Happy, healthy cooking!


 

How to Meal Prep Like a Pro: Greek

Do you find yourself staring into a full refrigerator wondering why there’s nothing inside you want to eat?  My kids do it all the time so I’ve made sure to stock “their shelf” with plenty of healthy snacks they can grab and go.  Moms often forget to do this for themselves.  I’ve found a meal plan that keeps the guess work out of what to eat and only takes a couple hours to prep for the entire week of meals!

I love Themed Meal Prep because my menu changes each week and the ingredients are generally the same which saves me time and money.  Each week I choose a theme, search healthy recipes on Pintrest and then prep on Sunday so I’m worry free for the week.

My Pintrest Board for this week

 

Last week, we focused on Asian food which included lots of nuts, soy sauce (or healthier aminos) and garlic.  This week, garlic is about the only similarity as we spice it up with greek food.  A mediterranean diet is especially healthy because of the oils and ingredients like artichokes, olives, and cucumbers.   While I’m not including my dinner recipes here, I made an awesome mediterranean baked chicken that you have to try!

 

Step One:  Put the chicken nugget down and pick your menu theme (Italian, Asian, etc).  My Greek themed menu is outlined for you below.  Just screen shot the grocery list and go buy the simple ingredients.

Grocery List

  • 2lbs chicken breasts
  • 1/4 cup olive oil
  • 1/4 cup red wine vinegar
  • 1 1/4 cup plain greek yogurt
  • Minced Garlic (4 heads)
  • 4 lemons
  • Oregano
  • 6 cucumbers (peeled and sliced)
  • brown rice
  • container of cherry tomatoes
  • 1 red onion
  • feta cheese
  • kalamata olives
  • s&p

Step Two:  Get Cookin’

Once you’re home, start marinating the chicken immediately!  These recipes require the chicken to be in the fridge for at least an hour, longer if possible.  Mix up the chicken as stated below:

  1. In a bowl, combine 1/4 cup olive oil, 3 tbsp garlic, 1/3 cup lemon juice, 1 tbsp red wine vinegar, 1 tbsp oregano, 1/3 cup plain greek yogurt and salt and pepper.  Mix well
  2. After mixing, remove 1/4 cup for the salad dressing and place in fridge for later
  3. Add the restof the marinade to a large storage bag and add 2 lbs chicken.
  4. Massage to make sure chicken is fully covered.  Marinate in fridge for at least one hour.

While chicken is marinating, prepare the Tzatziki sauce: 

  1. Mix the following ingredients in a storage container.  1 cup plain Greek yogurt, 1 diced cucumber, 1 Tbs minced garlic, 1/2 Tbs dill, 1 Tbs lemon juice, 1 tsp lemon zest, S&P to taste
  2. Once fully combined, place in fridge.  This go toward both the bowl and the salad.

After preparing the Tzatziki, prepare the salads

  1. Greek Bowl:  Mix the following ingredients together in a storage container:  2 cubed cucumbers, 1/3 cup lemon juice, 2 Tbs olive oil, 1 Tbs red wine vinegar, 1/2 Tbs minced garlic, 1/2 tsp dried oregano – Store in the fridge until ready to eat
  2. Salad Mix:  Mix together  romaine lettuce, 3 cubed cucumbers,  8 oz cherry tomatoes, 1 sliced green pepper, ½ sliced red onion, Feta cheese, 1/2 cup pitted Kalamata olives.  Store in a container until ready to eat.

Cook the brown rice according to the package

Cook the chicken

  1. Remove the chicken from the fridge and drain the  marinade from it. Discard.
  2. Heat some olive oil in skillet over medium-high heat.
  3. Add chicken. Cook approximately 5-6 minutes per side. Cooking time depends on thickness and size of the chicken.
  4. Let it cool and then cut into bite sized pieces

At this point, everything should be stored in separate containers:

  • One chicken container
  • One brown rice container
  • One with greek salad
  • One with cucumber salad
  • One with tzatziki
  • Small container of salad dressing from marinade

Then, when you’re ready to eat:

Assemble Salad:  Place desired amount of salad on plate, mix with desired amount of chicken and salad dressing.  You may add tzatziki sauce if you want.

Assemble Bowls:  There’s a trick to these… heat up the brown rice and chicken before placing the rest of the ingredients inside your bowl.  After heating the chicken and rice for a minute or so, add cucumber salad and tzatziki.

*Follow serving sizes that are appropriate for your weight goals.

This should make about 6 lunches for your week.  I made 3 bowls and 3 salads so I didn’t get bored.  The awesome thing about a Themed Meal Plan is just when you do get bored, another awesome menu, with completely different ingredients is coming next week.

Finally, as promised from last week, I said I’d share my breakfast prep with you as well.  This recipe was awesome so if you’re worried about putting eggs in a crock pot, don’t!  The Greek flavors make this healthy egg white recipe delish!  Add it to your grocery list and mix it up in your crockpot while your prepping the lunches to have 12 meals done in under 2 hours!

 

If you would like to see how I assembled my bowls, or hear me talk about this week’s Themed Meal Prep, here’s a link to my youtube channel for the episode connected to this post.

Delicious Asian Menu: Wellness Diary Week 1

Valentine’s week was a little nuts for us.  Not because of the sweets, but because of the hustle.  We hustled to get ready for our camping trip.  We hustled to get Valentine’s and treats for school. We had an unusual weekday soccer game and tournament.  We were just in constant hustle mode.  Coming off a crazy week, I hoped for a little reprieve, then life happened, again.

To help make my week successful, I meal prepped on Sunday.  I even invited my mom and mother-in-law over to get in on the fun.  My mom declined, which is another blog post all together, but my mother-in-law came over bags of groceries in tow.  I gave her a list that included everything she needed to bring over for the recipes.  The menu was based on Asian inspired recipes for lunch and dinner, and a few items for breakfast and snacks.

An Asian diet has many benefits.  Since it’s packed with vegetables and light protein portions of chicken and fish, it is a heart healthy option.  The diet follows the Asian Diet Pyramid  which includes balanced portions of protein, fruit, whole grains, nuts, seeds, etc.  Spices used in Asian food such as, turmeric and cumin, have shown to decrease obesity in people who use them regularly. The oils in place of butter also makes this a healthy option.

My greatest diet flaw is that I get bored and therefore, need a lot of meal options.  Options can be time consuming when preparing various foods at once, or if you don’t prep, it can leave you wondering what to put on your plate when scavenging through your cabinets.  So, my idea was to have healthy lunches and dinners based on a new theme each week.  This week’s Asian theme incorporated many of the same ingredients, keeping my grocery bill low and eliminated confusion in the kitchen.  My favorite was the Thai peanut chicken that I used in just about every recipe last week.

There was just one problem, LIFE.  When the mom guilt set in and my kids begged me to have lunch with them at school, I stopped and bought us all Chick-fil-a.  When I skipped the gym last week and my gym partner got lonely, I showed up to our lunch date fully showered, while she sat in wet gym clothes.  When my family and I went to yoga and passed our favorite ice cream shop on the way home, we stopped for a homemade waffle cone.  When the week got the best of me, I opted for pizza and beer on Saturday night, and Bloody Mary’s on Sunday.

I could sit around and count my flaws like calories, but that will only make me feel worse about myself.  Why do we beat ourselves up instead of celebrating our accomplishments?  I made home cooked meals for my family 5 days in a row.  I ate most of the delicious meals I prepared for myself.  More importantly, I spent a lot of quality time with my kids and volunteered at Special Olympics.  I did things greater than my tiny flaws.  
This week’s diet and exercise flaws resulted in smiling, ice cream eating kids and a happy Saturday night date who toasted me over a veggie pizza.  Cheers to flaws!

Click here to see the complete menu and shopping list?

http://expertlyflawed.com/2017/03/meal-prep-like-pro-asian/

 

Get all the recipes I used this week on my Pintrest Board:

 

Got to Love Greek Food: Wellness Diary Week 2

As you may have seen on my Pintrest board last week, I pinned and cooked some amazing meals last week.  I made many Asian themed foods for lunch and dinner, and some yummy quiches for breakfast.  Unfortunately, one of my most predominant flaws, lack of consistency, showed it’s ugly face and I cheated quite a bit.  From eating Chick-fil-a with the kids, rather than packing a prepared meal, to binging all weekend on restaurant food (thanks Hooters, Chilis, and Tony’s Pizza), I should feel ashamed of myself, but I don’t.  

The only thing I can do, is improve this week.  If I make excuses or beat myself up over it, I’ll stay inconsistent and unhealthy.  I have to improve my mood by getting back to work!  So, I started Monday with an awesome workout and have a class scheduled every day this week, except Friday and Sunday, because every day is just crazy talk.

This week’s food prep theme is Greek/Mediterranean.  I use themed food each week for two reasons; First, I am expertly inconsistent so, new foods each week keep me interested and make me want to eat them (most of the time).  Second, all the recipes use similar ingredients so my food bill stays reasonable, even though I’m using fresh, healthy ingredients.  

I never stick to specific diets, I just try to eat healthy, but I always do a little research before I prep each week.  Here’s what I found on Mediterranean diets:  A mediterranean diet focuses on less protein and lots of vegetables.  Since the recipes have no salt and oil replaces butter, it’s a heart healthy diet that has also been linked to reduce risk of cancer, Parkinson’s Disease and Alzheimer’s.  Last night, I made a tomato, basil, artichoke chicken with sautéed lemon, garlic spinach.  The younger kids screamed, “Ew!” while my oldest   said it looked like a gourmet meal!  I pushed the veggies aside and cut up their chicken for a meal everyone LOVED!  

On Sunday, I prepped Greek salad and rice bowls for my lunches, but I didn’t prepare anything for breakfasts.  That’s a big no, no for me because I’m not a breakfast person.  Nothing ready, means I eat nothing, or I eat crap.  Today, I had cold pizza left over from the weekend… Inconsistency flawed, I don’t know what to tell you.

Life is about balance – at least that’s what I keep telling myself!

I ate that strawberry donut on Sunday… Yummy!

It’s only Tuesday, ya’ll.  If you’d like to see if I make it through this week and all the moments mentioned above, check out my youtube channel this Friday when I post my weekly wellness diary.  I’m sure it will be filled with flaws that should make you feel better about your own wellness journey!  

YouTube:  youtube.com/expertlyflawed

For recipes check out my Pintrest Board:  Week 2 Flawed Wellness 

 

 

 


 

 

Diet Flaws and Some Must Needed Changes

I generally eat healthy and my kids enjoy a variety of food, but I have some serious health flaws.  I love a fast, easy meal, even if it is terrible for me, I don’t eat breakfast, and I hate going to the gym.  Sometimes my car is filled with fast food bags and I hate myself for it.  Other times I’m blasting my mom of the year recipes on Facebook and making my kid’s school lunches the envy of their friends.  Why can’t I be more consistent?  Because I’m expertly flawed, of course, but here’s my attempt to try in 2017.

  1. Stop eating out

Sometimes I actually convince myself that I’ve been so productive that I deserve to be treated to a meal someone else cooks for me.  Other times, I convince myself that I’m just too tired to cook a meal for myself and my family.  Either way, some weeks we eat out more than we cook and that needs to change!  Pintrest get ready, because I’m coming for you!  I will be pinning recipes and actually cooking them!  Night one Baja fish Tacos… Yum! One night a week I will treat myself.

  1. Eat Breakfast!

I’m guilty of running out the door without breakfast.  Most days I purposely skip it and have even been guilty of not making my kids eat breakfast as well.  I’m not sure if there’s something chemical to not wanting to eat so early in the morning but it seems so since they couldn’t care about this important meal either.  I’ve heard nutritionists, coaches and my nagging husband say that it’s the most important meal of the day.  It jumpstarts your metabolism and gets everything moving.  So, I started the New Year off right and bought some yummy breakfast foods at the grocery store.  My breakfast is a piece of whole wheat toast with almond butter and a smoothie.  I’m still struggling with finding healthy breakfast foods my kids will eat.  Share some of your favorites with me (here)

  1.  Sweat at the gym, not over eating clean all the time

I don’t have any gluten free requirements or allergies so why do I obsess over eating clean all the time.  I obsess over it so much, I sometimes skip a meal (or stop and get something completely unhealthy) just to rebel against the cutting and prepping that preparing fresh food requires.  This DOES NOT mean that I’m going to abandon fresh foods completely, I’m just not going to sweat it if I include carbs like whole wheat bread or brown rice lunch or dinner.  AND FRUIT!  Screw the sugar… I’m eating fruit dammit!

4.  Exercise for an hour a day 4-6 days per week

Eating right is only half the battle… and all that blather.  I know I have to get my exercise on if I want to feel good mentally.  Plus, I’ve noticed that when I’m in a regular workout routine, I naturally want to eat better.  After all, why suffer through an hour of pure pain, when one fast food sandwich will throw it all away?  

5.  Stop being so hard on yourself (period).