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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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:

 

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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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