The Problem With Healthy Eating

The problem with healthy eating, is my family.  My kids want to eat junk and turn their nose up at my healthy meals, and my husband is hungry ALL THE TIME.  I know it boils down to personal responsibility but the struggle is real!  It’s a constant battle for women, who are trying to feed their family and make them happy, while maintaining their own health goals.

As far as the gym, I have nobody to blame but myself.  After a 5 week gym hiatus I have about 10 pounds to lose in 6 weeks if I want to be bathing suit ready for our beach vacation.  With that as my motivation, I’m hoping to make that goal possible.

so, What’s My plan?

If you’ve read some of my past health and wellness posts, you know I hate the gym, but it has to become my friend again.  I’ll be back at the YMCA 4 days a week for my Body Pump, Body Combat and Tabata classes.  Each class is an hour and kicks my butt in all the right ways!

Due to the weight loss benefits, I’m going to incorporate apple cider vinegar in my homemade salad dressings and to start my morning.  Green tea will also replace any drinks other than water.  To see my recipes, check out my Pintrest board.

Meal Plan

The goal is to eat every 3 hours so I don’t get hungry and eat whatever I can easily grab.  I’m also taking fiber and a probiotic in the morning to help with digestion.

As soon as I wake up:  One cup warm water, mixed with apple cider vinegar, lemon and honey

Breakfast:  1 egg, spinach, tomato bake – or – green protein smoothie w/flax seed

Early Lunch:  Protein and veggie.  This week: Curry chicken with cauliflower rice & stir fry veggies

Late Lunch:  Green salad, no protein.  This week: Modified Cobb and Apple Walnut Salads

Dinner:  Protein and veggie.  Primarily turkey and chicken

Before Bed: Blended chocolate casein shake with scoop of coconut oil

You can find all of this on my 6 week challenge Pintrest board which I’ll be adding to each week. The recipes pinned will have modifications as seen below for the lettuce wraps.  We had them for dinner tonight and they were AMAZING!  Of course my husband, still made himself another dinner.  Why don’t I just make steak and potatoes every night?

I’ll be posting other modified recipes throughout the week.   For now, you’ve got to try these wraps!

Thai Lettuce Wraps

Thai Lettuce Wraps

 

Ingredients

  • 1lb ground turkey
  • 1 cup minced green pepper
  • 1 can water chestnuts
  • I TSP Onion Powder
  • 1/2 TSP Paprika
  • 1 Head Bib Lettuce

Sauce:

  • 2 TBSP Soy Aminos
  • 2 TBSP Hoisin Sauce
  • 1 TBSP Rice Vinegar
  • 1 TBSP All Natural Peanut Butter
  • 1 TBSP Honey
  • 1/2 TSP Garlic Powder
  • 1/2 TSP Powdered Ginger
  • Combine all ingredients to make sauce in bowl, set aside


Instructions:

  1. Put turkey in pan, sprinkle with onion powder and paprika.  Cook till pink is gone.
  2. Add peppers and water chestnuts.  Cook 5-7 minutes.
  3. Add sauce, lower heat and cook 5- 10 minutes

Fancy meals, no matter how large the portions, cannot make my family of 5 happy.  It boils down to whether cooking new, healthy recipes makes me happy, and I think it does, most nights.  The other nights, I think I’ll make them do the work and I’ll put my feet up!

healthy eating


What are your family meal plan struggles?

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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.

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How to Meal Prep Like a Pro: Asian


Each week I’m tasked with finding lunches and dinners that aren’t going to make me run to the closest fast food restaurant for an easy meal.  I’m not the type of person who can eat salads every day, but I do need to eat healthy meals or I guilt myself like crazy.  Am I alone in this?

I found a solution that saves me time and money when it comes to lunches.  I call it (drumroll, please) Themed Meal Prep.  Themed Meal Prep gives me a variety of food options while using the same ingredients to cut down on cost and time in the kitchen.  If you’re like me, and want to eat healthy but get bored easily, you’ve got to start this meal prep plan today!

Step One:  Choose a type of food you like: Italian, Greek, Asian, etc. and stick to it for the week.

Once I find a theme, I like to search for my recipes on Pintrest.  For my first week of Themed Meal Prep, I choose an Asian menu.  All I did was search Asian Recipes on Pintrest and started pinning.

 

Step Two:  Make a list and go shopping!

After I’ve pinned recipes I like, I make a list for the grocery store.  Of course, you’re not going to cook everything on your board.  I usually pick two recipes for lunch and one for dinner that have similar ingredients.  With themed meal planning you’ll notice most of them have similar ingredients so this should be easy!  This week I choose an Asian chopped salad and a Thai wrap that will come from a peanut chicken recipe I’ll make for dinner.   The ingredients listed below are for 3 recipes and will make an entire dinner for my family of 5, as well as ALL 5 lunches for my week.

Grocery List

  • 9 chicken breasts
  • 7 cloves of garlic
  • 1 bunch of Green onions 
  • 1 bunch of cilantro
  • Carrots
  • Red pepper & chili pepper
  • Cabbage (or 2 bags slaw mix)
  • 2 Limes (4 tblsp)
  • 1 papaya
  • 3/4 cup Peanuts
  • 3/4 cup peanut butter
  • Gluten Free Tortillas
  • 8 tbsp Soy Sauce (or coconut aminos)
  • Low Sodium Chicken Stock
  • Sesame Oil
  • White vinegar
  • Red pepper flakes
  • Salt and pepper

Step 3:  Get Cookin’

Reduce your prep time by doing one simple thing, make all the chicken according to the dinner recipe and then divide for your lunches.   Once you do that, you just mix up some dressings and chop some veggies.  Here’s a sample of how I prepped for my Asian themed week.

Dinner:

*You will need to make 2 batches of chicken using the recipe below (unless you have a huge skillet that will fit all 9 pieces of chicken and double the sauce).  Each batch takes about 20 minutes to cook and once finished, you’re done with the stove!

  1. Brown the chicken in a large skillet on medium high heat using 1 tbsp oil.  5-10 minutes on each side.
  2. Reduce heat.  Add 1 sliced red pepper and 3 cloves of minced garlic to the skillet.  Sautee for 5 minutes – If garlic starts to brown, turn down heat.
  3. In a separate bowl, combine 1 1/2 cups chicken stock, 1/3 cup peanut butter, 3 tbsp soy sauce and 1/2 tsp red pepper flakes. Whisk until smooth.
  4. Pour sauce into skillet. Bring to a boil over medium-high heat, then reduce heat to low.
  5. Let simmer, stirring frequently for 5 minutes.
  6. Sprinkle green onions over top and save for lunches
  7. Repeat for your yummy dinner.

To Prep Your Salad:

  1. Take 2 chicken breasts from the peanut chicken recipe and add to large tupperware container
  2. Add rest of cabbage mix (about a bag and a half), shave 1 large carrot into container, add small chunks of one papaya, 1/2 cup cilantro, 1/2 cup, green onions
  3. *NOTE!  This is a double batch because you will use this for your wrap as well!  Also, make the dressing in a separate container for storage (otherwise your salad will only store for a day).
  4. Whisk together 4 tbsp soy sauce or aminos, 2 tbsp lime juice, 4 tbsp brown sugar, 2 tbsp sesame oil, 4 cloves minced garlic and 1 tsp red pepper flakes. Add 1 cup peanut butter (and drops of water as needed).  Whisk until smooth.
  5. Store until ready to eat.  When ready, pour desired amount of dressing over the top of the salad and top with some crushed peanuts.

To Prep Your Wrap:

  1. Take 2 chicken breasts from prepared peanut chicken recipe
  2. Add 1/2 cups cabbage slaw, 3 tbsp green onions, 3 tbsp cilantro and 3 tbsp peanuts to large bowl and toss.
  3. When ready to eat, add chicken and slaw to tortilla.  Drizzle prepared salad dressing over the top and enjoy!

 

Total prep time on Sunday is about 2 hours, but that meant countless hours of free time and less worry on my weekdays.  Not to mention, I’m eating healthy meals and I’m not getting tired of them.  Next week, it’s on to Greek/Mediterranean!

Want to be a rockstar?  Check out my Themed Meal Prep Menu next week which includes breakfast!  Another meal to check off your weekly worry list.

Let me know what you think about my Themed Meal Prep, especially if you’ve tried it!  If you have any ideas for themes, I’d love to hear them!  Be sure to comment below 🙂


 

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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 

 

 

 


 

 

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3 Month Transformation Programs That Will Make You Love Exercise

Hello, my name is Lisa and I’m an expertly flawed binge exerciser.  I have discovered that I only last about 3 months in any given workout routine.  Then, just after I see results, I stop and eventually end up trying something else.  

My flaws can hopefully serve some use to those of you looking for a way to transform yourself for a wedding, vacation, or just because you want to start feeling and looking healthy.

First, let’s clear up some misconceptions:

  1. You do have enough time and money for your workout.  Stop prioritizing yourself last.
  2. Your house, your kids, and your job won’t miss you too badly AND you’ll have more energy to handle them all when you’re done with your workout.
  3. You are strong enough and nobody is going to judge you (stop being so critical of yourself).

I lie to myself all the time and end up talking myself out of the gym a lot.  If only I could be more like my husband.  He makes the gym a priority every single day.  He’s up at 4am making egg whites & protein shakes so that he can hit the weights before the kids are up.    

I, on the other hand, HATE working out!  You may have read my dysfunctional gym behavior post that described how it all began… In the 80’s with leotards and leg warmers.  

Sweating, touching germy equipment, being watched by other people, were all things that kept my story alive, exercise is not my friend.  

Now that I’m fully immersed into my 30’s, exercise has to be my friend.  If I go more than a couple months without it, my mid section shows nostalgia for my past pregnancies and becomes a digestive nightmare.  After a weekend of eating out, my face swells up like Rocky after 10 rounds.  My butt, which had always been a source of pride, sinks, and saddle bags grow as a last stitch effort to hold up my droopy cheeks.  My arms grow dimples and I wear more clothes than needed, especially to the beach.

 

In the past, all I needed was a little yoga and healthier eating, but the dreaded thirty’s have brought the gift of slow metabolism and stubborn muscle memory.  If only I was as “fat” now as I thought I was in my 20’s.

 I met my husband just after my 30th birthday.  I had just gotten divorced and was raising 3 girls on my own.  Stress, not a healthy lifestyle made me super skinny back then.  Two years later, I was planning a wedding and was noticing that if I wasn’t careful, I wasn’t going to fit in my dress. 

3 Months of personal training before my wedding

Benefits of personal training:

  1.  You are working one-on-one with a trainer who can answer any questions or address any problems you’re having.
  2. You are held accountable since each week you are weighed and measured.
  3. You are shown the right way to do exercises and taught ones that are most effective for your areas.
  4. Finally, you realize just what your body could do.  He/she will push you beyond what you would normally do yourself.

Cost was around $90 per month for 3 days a week.  My personal trainer gave me a meal plan that included clean, non processed meal ideas and recipes.

Final result, I lost a total of 16 pounds in 3 months.

After the wedding, my husband and I spent a year enjoying the married life.  I tried to watch what I ate and continued the exercises I learned from my trainer, but eventually, I gained the weight back. 

Then, my brother-in-law decided to have a destination wedding in Aruba, and we had to get fit again.  I decided to conquer my fear of weights and join a Crossfit gym.

3 Months of Crossfit before vacation 

Benefits of crossfit

  1.  You learn proper form using equipment that you may have been scared to touch before
  2. Your workouts are exactly laid out for you so you know what you’re getting into
  3. You compete against yourself when it comes to how many reps or how much you can do
  4. Smaller “boxes” can basically be like one-on-one training, especially if you go during certain hours.
  5. You will feel like a total badass!

Cost varies but our location was about $100 per month for 2-3 times per week.

Final result wasn’t as obvious in the weight category (I was building big muscles I guess), but I lost a total of 22 inches off my entire body.  

Aruba was last year and I’m entering my 5th month off.  At 36 years old, I feel like I’m gaining weight faster than I can take it off.  I know I’m inconsistent, it’s a flaw I embrace.  I love going out with my husband way more than I love the sweaty, smelly gym, but now it’s time to get back to work.

3 months of Group Classes at the Y before summer

Benefits of group classes

  1. There’s an awesome kid care program
  2. It’s easy to make friends:  The people at the Y are friendly and usually have similar goals
  3. The instructors are always open to discuss your needs and scale programs as needed
  4. You push yourself more than the gym, because you’re keeping up with your peers
  5. There’s a variety of classes and times to choose from.  My schedule includes:
    • Monday:  Les Mills Body Flow (yoga/pilates)
    • Tuesday: Tabata (full body cardio)
    • Wednesday:  Les Mills Body Pump (weights)
    • Thursday:  Les Mills Body Combat (kickboxing)

The cost is another benefit as a single membership is only $40 per month.  We have the family membership which is $80 and my kids and husband often come to yoga with me.

Since I’m not quite 3 months in, I can’t post my results yet.  I’m hoping to lose 15 pounds in 3 months with a gym routine of 4 classes a week combined with my themed meal prep.  Come back to see how I did.

I may not be as consistent as my husband when it comes to working out, but I’m making an effort, and 9 months out of the year isn’t bad.  As women, we have a hard time making time for ourselves and often get overwhelmed thinking of all our responsibilities.  Exercise seems like one of those chores, but when you find a good program it is THE thing that will make everything in your life easier.  Take it from someone who hates exercise!

Do you have an exercise routine you’d like to share?  Comment below and let me know how you stay motivated.


 

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