Menu Monday: January 25-January 29

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Since we are going away for the weekend, I only have meals planned for Monday-Friday. The only thing I know I’ll definitely have over the weekend is my shake. 🙂 Blueberries were on sale, so I made some blueberry baked oatmeal for this weeks breakfast! 🙂

Monday 1/25

  • Breakfast: Baked oatmeal
  • Snack: Shakeo w/ pb
  • Lunch: Seasoned chicken w/ peppers over rice
  • Snack: Strawberries
  • Dinner: Marinaded steaks w/ asparagus

 

Tuesday 1/26

  • Breakfast: Baked oatmeal
  • Snack: Shakeo w/ pb
  • Lunch: Shrimp w/ peppers over rice
  • Snack: Apple
  • Dinner: Taco Salads

 

Wednesday 1/27

  • Breakfast: Baked oatmeal
  • Snack: Shakeo w/ pb
  • Lunch: Seasoned chicken w/ peppers over rice
  • Snack: Strawberries 
  • Dinner: Parmesan and herb crusted salmon with sautéed kale

 

Thursday 1/28

  • Breakfast: Baked oatmeal
  • Snack: Shakeo w/ pb
  • Lunch: Shrimp w/ peppers over rice
  • Snack: Apple
  • Dinner: Marinaded pork chops w/ steamed veggies

 

Friday 1/29

  • Breakfast: Baked oatmeal
  • Snack: Shakeo w/ pb
  • Lunch: Seasoned chicken w/ peppers over rice
  • Snack: Strawberries 
  • Dinner: Chicken and Kale Soup

 

Wacky Wednesday: Spicy Kale and Black Bean Salad

So I didn’t get a chance to be online yesterday with everything going on, so I decided to make my Wacky Wednesday post a recipe post….since I missed tasty Tuesday! Anyway, my family and I LOVE burrito bowls, and I’m always trying to find new tasty, healthy ones. Here is a recipe we absolutely love. It’s from theglowingfridge.com.
INGREDIENTS
  1. 1 cup quinoa, uncooked (or rice – we like brown rice for ours)
  2. 6 cups chopped kale, de-stemmed
  3. 1/2 red onion, chopped
  4. 1 can black beans, drained and rinsed
  5. 1 cup corn
SPICY DRESSING
  1. 1/4 cup fresh cilantro, chopped
  2. 1 clove garlic, minced
  3. 1/4 cup fresh lime juice (about 2 limes)
  4. 1/4 cup hot sauce of your choice (I used a chili pepper sauce)
  5. 1/4 cup water
  6. 1 teaspoon maple syrup
  7. 1/2 teaspoon cumin
  8. sea salt and pepper, to taste
INSTRUCTIONS
  1. In a medium sized pot, combine 2 cups of water with 1 cup of quinoa and bring to a boil. Lower heat, cover and simmer for 15 minutes or until water is absorbed and quinoa is fluffy.
  2. In a large salad bowl, add the kale and the onion.
  3. Once the quinoa is done cooking, add in the black beans and corn to the pot. Mix it up. You could just add these over the kale but I wanted to warm up the beans and corn. Add the quinoa mixture over the kale and mix.
  4. Prepare the dressing. Pour the dressing over the salad, mix and enjoy!
NOTES
  1. Stays fresh in the refrigerator up to 2 days.
  2. Can replace quinoa with rice and add any additional veggies you like. Bell peppers, tomato, avocado etc.

Thirsty Thursday: Mint Cookie Shake

With the holidays upon us, it’s easy to fall off the wagon with our healthy eating. I won’t lie, I’m a Christmas cookie eater! I’m actually having my annual “Cookie Madness” this weekend, where I end up spending the entire day baking cookies. I bake hundreds of cookies, but they don’t stay here! I send them with friends, and also give to my coworkers and husband’s coworkers. We only keep a few dozen for ourselves and Santa. Lol. 🙂

Like I said, it’s easy to just eat junk and not think about being healthy. Well, I found a yummy shake I’d love to share with ya’ll that might help curb those cravings. It’s a mint cookie shake. It’s pretty delicious! 🙂

Ingredients:

  • 1 cup milk of choice (I like unsweetened almond milk)
  • 1 scoop chocolate protein powder of choice
  • 1/4 tsp mint extract (or to taste)
  • Ice to taste

 

Directions:

Put all ingredients in blender and blend until smooth. Enjoy!

 

 

Wacky Wednesday: Kids in the Kitchen

So I used to do a Wellness Wednesday post, but I thought this would be a better post instead. I’d love to post something random each Wednesday. Hence the name “Wacky Wednesday!” It will be anything from wellness, health, to kids recipes and activities. I think it’ll be a really fun post because it’ll be differenteach week! 🙂 Anyway, this week I decided to make a kids recipe post. My son absolutely LOVES to help me in the kitchen, and I love coming up with different, fun, yummy recipes we can make together. AlthoughI dont have a picture, this is one of his favorite things to make. 🙂

ENGLISH MUFFIN PIZZAS

Ingredients:

    • English Muffin of choice. (we use Food for Life)
    • pizza sauce
    • shredded cheese (we like mozzarella)
    • your favorite toppings such as lean sausage, pepperoni, and any veggies, like, peppers, black olives, broccoli, mishrooms, tomatoes, etc.

Directions:

1. Toast your English muffins.

2. Spread on pizza sauce.

3. Sprinkle cheese on top and add your toppings.

4. Put on cookie sheet and put into broiler for a few minutes, until cheese is melted. 

Enjoy!!

 

 

Tasty Tuesday: Yummy side dish!

As I said yesterday, I’m sharing one of my favorite rice side dishes. I kinda just threw it together one day, so I never actually gave it a name. Ha ha. Anyway, here it is. If you try it, I hope you love it as much as we do!! 🙂
Ingredients:
1 cup rice of choice (I use brown rice)
1 1/2 cups of chicken broth OR veggie broth
2 tablespoons olive oil
1 cup corn (canned, frozen or fresh)
3 stalks green onions, chopped
1 can of black beans, rinsed
1/2 bunch of cilantro, stemmed and chopped fine
1 stalk celery, chopped
1 avocado, chopped (optional- it’s fine if you eat it right away, but we all know they turn brown after a few hoirs, so be sure if you’re using it to put it in when it’s time to eat)
1-2 limes cut into wedges

Directions:
Cook rice in the broth according to package. Fluff and put aside, uncovered.

In a large sauce pan, heat the olive oil over medium heat. Add corn to the sauce pan and stir occasionally. Cook for about 5 minutes. Add in the chopped green onions and cook for about 2 minutes. Add beans and cook for another 2 minutes. Turn off the heat. Add in the cooked rice and toss. Add in chopped cilantro,salt and pepper (to taste) and mix well. Carefully fold in the avocado. You don’t want to mash it! Serve with or without a squeeze of fresh lime juice. Enjoy!

This makes about 4 servings, so feel free to cut recipe in half or double it. 🙂

Menu Monday: December 14-18

I know, I know, I fell off the grid again. This time of year is always so busy for us, but I promise I’m going to try harder to keep on top of my posts. Anyway, I wanted to share this weeks menu. ☺️

Monday 12/14

  • Breakfast: I made some freezable breakfast sandwiches ove the weekend, so I’ll be having those this week. They’re natural ham, Swiss cheese, and egg white on Food for Life 7 sprouted grain English muffins.
  • Snack: Shakeo mixed w/ water. Banana
  • Lunch: Homemade chicken salad on lettuce wraps, grapes, and bell peppers
  • Snack: hard boiled eggs with seasoning mix
  • Dinner: Homemade meatball subs with side salads. (Work meetings = quick easy dinners 😝)

 

Tuesday 12/15

  • Breakfast: breakfast sandwich
  • Snack: Apple w/ Pb
  • Lunch: Homemade chicken salad on lettuce wraps, grapes, and bell peppers
  • Snack: Shakeo mixed w/ water
  • Dinner: Teriyaki salmon, steamed broccoli, and rice dish. (I’ll share the rice dish recipe tomorrow!)

 

Wednesday 12/16

  • Breakfast: breakfast sandwich
  • Snack: Shakeo mixed w/ water. Banana
  • Lunch: Homemade chicken salad on lettuce wraps, grapes, and bell peppers
  • Snack: hard boiled eggs with seasoning mix
  • Dinner: Spinach chicken burgers, homemade potato wedges, and steamed baby carrots

Thursday 12/17

  • Breakfast: breakfast sandwich
  • Snack: Apple 
  • Lunch: Leftovers from dinner 12/16
  • Snack: Shakeo mixed w/ banana and Pb
  • Dinner: Homemade beef stew

 

Friday 12/18

  • Breakfast: breakfast sandwich
  • Snack: Shakeo w/ water. Banana
  • Lunch: Leftover beef stew
  • Snack: Cottage cheese and pineapple
  • Dinner: Homemade personal size pizzas topped w/ veggies, plus a mix of fresh veggies on the side. 

 

 

 

Motivation Monday: Reach Your Goals.

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Well, are you doing whatever it takes to reach your fitness goals? Why or why not? What’s holding you back? Is it lack of motivation or accountability? Do you need help or advice? I began my blog to help people reach their health and fitness goals, and I feel like I’m really not doing that. I’d really love to start a group like the one I had that helped me become successful with working out. If any of you would be interested in joining a fitness/nutrition accountability group, please let me know. Comment below or shot me an email at sarasmith722@yahoo.com. Can’t wait to hear from y’all! 🙂

Take Care,

Sara

Fitness Friday: 5 Reasons Working Out At Home Is Better Than The Gym

1. You Don’t Have To Care What You Look Like. Seriously. You can rock whatever look you want. Unbrushed hair, mismatched workout clothes, you name it. So nice, right?

2. Never Worry About Weather. Too cold out? Snowing or raining? Don’t feel like going outside? No problem. Just go to your workout area and push play!

3. Get Your Workout Face On! Is it just me, or does anyone else make weird faces when they challenge themselves to push a little harder during their workout routine? Well, I’m glad no one but me sees it. Haha.

4. The Germs On The Equipment Are Just Yours. This is probably my biggest reason for working out at home. I just can’t  imagine touching gross, sweaty, germ covered equipment that hundreds of other people have touched. I don’t care if they “clean” it. Just yuck!

5. Pass Out When You’re Done. For real. After pushing yourself to work harder; you can literally sprawl out on the floor in the comfort of your own home, catch your breath, then fuel up on some post workout goodness.

Motivation Monday: 5 Tips To Help You Reach Your Fitness Goals

1. Create A Plan: Decide what kind of workouts you want to do. Maybe strength training or cardio? Decide if you’ll go to a gym or workout in the comfort of your own home. Once you make your plan you’ll be ready to go!

2. Have A Support System: Its always nice to have someone in your corne. Whether it be a friend, significant other, or other family member. The more people is your support system, the more encouragment you’ll receive and the more likely you’ll be to reach your goals.

3. Set Shorth Term and Long Term Goals: You can set and many or few as you’d like. You may want to start out small and work your way up. Some examples could be losing 20 pounds in 4 months as a short term goal, and running a half or full marathon within a year as a long term goal. You can even share your goals with your support system. It helps to have some accountability!

4. Create A Reward System: It’s nice to be rewarded for all of your hard work, but be sure to have rewards that are NOT related to food. Some examples may be spending a few hours to yourself to catch up on a TV show, read a book, or even take a relaxing bubble bath. If you have kids, try to find someone willing to watch them for a few hours….cue the support system! Spend a day at the spa. There’s nothing more relaxing than that. Or buy yourself a new outfit or two. Now that you’re getting in shape you’ll wanna show off that rockin’ body in an equally rockin’ outfit! 🙂

5. DONT QUIT: It’s easy to throw in the towel when you’re feeling stressed or like you just can’t reach your goals, but PLEASE, never give up. EVER. You CAN reach your fitness goals. You’ve got a group of people rooting for you, and you don’t want to let them or yourself down. It won’t always be easy, but it’ll be worth it! Keep it up! 🙂