Tag Archives: foodie

Every Day is a Good Day for Food Prep

Happy Tuesday!

I felt the need to share this with you today because well, we normally will do our grocery shopping and meal prepping on the weekend. What if that doesn’t happen? Well, I know for some it just means living a life of fast food and unhealthy food choices for that week. I mean really, who has time to spend the time in the kitchen portioning food into containers? Will it make that big of a dfference??  YES!!

Here’s 3 quick ways to get motivated to do a FOOD PREP during the week.

1) Thaw out your meat the night before you want to prep or stop at grocery and pick up your food. Having it right there when you open the fridge that next morning will give you the motivation to get it done.

2) Look at how much money you spent eating out the night before. For what it cost you to dine out, you might have spent 1/3 to almost 1/2 of your weekly food budget. Yes, seeing that dip in your bank account can really motivate you to get your booty in the kitchen ASAP.

Eat Your Way Thin: FIVE foods that can JUMP START your weight loss

IMG_0532It’s Monday, time to get back on track or is it time to BEGIN? No matter, you are not alone because weekends are typically NOT when people decide to start a new fitness or nutrition program. In fact, weekends are where most people fall off the wagon, lose their way and give themselves permission to do so. So today I thought I’d share FIVE foods that can Jump Start your weight loss this week and when you see that scale going down, chances are you are more likely to continue your healthy habits!

1) Eat an APPLE! Apples are about 85% water and contain anti-inflammatory properties, they’ve also been shown to boost performance and energy.

2) Add Flax Seeds to your Foods! Studies have found that the Omega-3’s in flax seeds can help with FAT Loss.

3) Eat Fiber-Rich Foods: Oatmeal! Oats/Oatmeal is a good choice because it is low in sugar and high in fiber. It’s easy to freshen up as a meal or snack: Simply add in fresh berries, nuts and your choice of milk and you’ll stay full!

4) Coconut Oil, or other Healthy Fats! The secret to cooking to feel full and satisfied is to cook with healthy fats. Coconut oil is a great choice because it is also loaded up with lauric acid which may also help increase your metabolic rate.

5) Drink Coffee upon waking up! You knew I had to include this staple that I cannot live without. Coffee revs your metabolism to help you burn more calories. Studies show coffee is also an effective appetite suppressant and helps with Energy & Performance. Shhh….In my book, coffee is a superfood! Of course, coffee has caffeine that is a diuretic so try to drink at LEAST 1 cup of water with every cup of coffee you consume during the day.

 

Easy Egg Muffins and Make Ahead Meal Prep

IMG_0285

Weekends are a great time to reset for the week ahead and TODAY I will be resetting my nutrition as I begin my very first 21DSD (21 day sugar detox) alongside starting a new fitness program, Insanity Max 30. It is not unlike me to want to do it all, to take on a bigger challenge and so I took the initiative to do more prepping more this weekend than I have in the last couple months.

 

 

This 21 Day Fix Friendly recipe works perfect, falls within the guidelines of the sugar detox program and I’ll be using my colored containers to measure my foods for all my meals over the next 3 weeks. This is nothing new, but I wanted to share my tips on how to make your next egg muffin batch turn out perfect in every way!

Ingredients can vary…but one ingredient I think you should include ALWAYS is onion. So follow this simple equation and you cannot fail: Eggs + Veggies + Onion.  In keeping track of meal portions and using the 21 day fix containers this is how it breaks down. I use a 12 serving muffin pan, so 4 “egg muffins” equal 1 red/1 green serving on the plan.

Ingredients: 3 Red Containers (6 eggs) +3 Green Containers (Veggies) Pics of today’s prep, I used what I had on hand: Frozen Broccoli &Fresh Cauliflower &Red/Yellow Peppers.IMG_0284IMG_0283

IMG_0286PreHeat oven to 350 degrees. Scrambled Eggs, chopped veggies & onion and added to egg mixture–I added 1 tsp of salt/pepper. Spray muffin pan generously with oil. I used a ladel to pour the mixture into the pan. Bake for 15 mins. At end, I noticed tops were still a little runny so I put my muffin pan under broiler for 2 minutes to finish them off, use your judgement, eggs should not be runny.

I put one set of four in the freezer, the others I separated into sandwich baggies and placed in fridge on top shelf perfect for Grab n Go!

Enjoy and let me know what veggie combinations you use when making your Egg Muffins!

–Jenn

New Month, New Goals…Write Them Down!

Setting NEW GOALS–Let’s DO IT! jennvfitness.getlastingresultsWelcome to a FRESH, NEW Month, 30 days for you to fill in with daily, weekly and end of month goals! I love this image from Lorna Jane Active & their Motto MOVE – NOURISH -BELIEVE, it really helps put me in the right mindset of Goal Setting because sometimes it’s hard to know how to get from where we are to where we want to be. If I am drawing blank I think about how my goals can fit into these three areas and the tips above!

First of the Month and you begin reflecting on what you accomplished the month before, do not discount even the smallest moves forward towards bigger goals! Write these in your journal or on your calendar for THIS month. These will help guide you towards setting your NEW Goals! Next up start making the list using the cues from above.

1) Fail to prepare, prepare to fail. A few Goals that you can add this month to help you succeed: Prepare your workouts, your calendar, alarms, prep grocery lists, clean out your pantry of processed/unhealthy foods, restock your gym bag, find and clean containers/bottles for packing healthy meals, simply put when setting goals write out exactly what tools you will need to meet them.

2) Track your Progress! Take your measurements, photos, weigh in and set new goals based on where you are and where you want to be. Decide how often you will track yourself this month so you can stay on track, will you do weekly weigh ins or only weigh in last day of the month? 

3) Do it for YOU and don’t seek Approval. You take your own responsibility for your fitness journey, do not wait for others to give you permission to start. I think of this as I do with running, I train with a group but on race day I run my OWN race at my OWN pace and no one else is going to carry me across that finish line but ME.

4) If you Slip Up, Don’t Worry Just Keep Going! We are all human and so don’t beat yourself up if in your master plan a day doesn’t go accordingly accept it and move forward. Identifying where you may have challenges ahead may help you cope. Say you have a special event on a weekend this month, prepare for that and in knowing yourself and willpower make a plan to either do an extra workout before or after the event if you think you will over indulge in eating. Or you are going out of town, either pack a fitness DVD or plan to use a gym at the hotel. Even if you forget your gym attire, try to get up before your morning meeting/event and go for a walk! 

5) Have a Workout Buddy. Accountability is key, find a girlfriend who is ENCOURAGING or plug into a fitness group either online or at your gym to help keep you on track. Posting to social media daily is a huge boost because you are putting it out there and yes there are people watching you! More than that, you need to have that friend/coach/trainer who knows what you are doing who will NOTICE and CHECK IN with you daily no matter what and you can be that person for them too, a real WIN-WIN.

6) Eat Clean, Whole & Fresh Foods! Goals for eating clean start here. What is one healthy change you can make this month? Maybe you want to do something more drastic, join a 5 day eating plan or 21 day detox. Set the date to start, get what you need ready at least 2 days earlier and commit to it. It does not need to be that extreme though, you may want to start by doing one of these: reduce your carbs, cut out dairy, remove red meat from your diet, no eating after 8pm, stock your fridge, eat more veggies, have a meatless meal 1-2x a week or what about using a smaller plate for meals!

7) Get Plenty of Rest. How many hours of sleep do you need? Generally, most can remain alert and be as active as they want when they get anywhere from 6-8hrs of sleep. Depending on the intensity of your workouts and number of days you are exercising, you may require more. Be diligent on this one, our bodies repair and re-energize while sleeping!

8) Reward Yourself! (not with food) What kind of incentive will you give yourself to get up at 5am every day? Have you ever tried a fitness jar—how it works is every day that you workout or stay on track you reward yourself with 1 dollar in the jar. At the end of the month if you received your goal then you can take that $$ and make plans to reward yourself with something that will show off your hard work or help you in reaching for that next fitness goal. Some ideas that I like to do: make a date for a massage/treatment to help soothe aching muscles or get a mani/pedi, sign up for a 5k or race, get new workout wear, new shoes, enroll in a new fitness class at the gym, sign up for a cooking class or maybe even treating yourself to a shopping spree at your favorite high end grocery to add healthy options to your meals ahead.

9) Surround Yourself with Positive People! This step is a tough one because we all have those friends that cannot seem to see the silver lining or even set small goals to improve themselves and drag down others in the process. It may be time as you begin your positive journey to remove or reduce contact with these people. Begin to create an “inner circle” of friends who share similar goals as you or who are at least being a cheerleader in your court. You will know them when you find them because they will be there giving you high fives and helping you believe that you can do it, even when you may doubt it yourself! 

10) Talk to yourself like you would a FRIEND. I have a rule in my house, there are certain words that we do not say to each other and I”ll share them here with you. Stupid, Ignorant, Jerk, Idiot, Fool, Nerd. Remember to look in mirror and imagine you were saying these words out loud to your best friend. I guarantee you that you will be kinder, and gentler to yourself before the month is over! <3

Great! I hope this has helped you make a long list, now you just need to prioritize and get to work! I’d love to hear from you what your goals are this month, remember Aim High and Dream Big! 

You’ve Got This —- Jenn

 

 

Food Friday: BLT Chopped Salad & 21 Day Fix

2014-09-12 12.48.27It’s mid-September and the cooler temperatures of fall are upon us here in the Midwest. I was looking around in my fridge at what needed to be used up (too often I buy produce that expires before I can use it) and I saw the chopped salad mix from Trader Joes. I had whipped up some plain almond oil salad dressing & had made plans to turn it into honey mustard so the idea formed in my head to create a healthy version of a BLT Chopped Salad. Here’s how I assembled it so you can re-create this yummy lunch too! 

This month, I am taking a “no sugar challenge” and using the containers from the 21day fix program to help me in portion control and cutting out processed foods. If you are interested in cutting sugar out of your diet, wanting to decrease processed foods and work on meal planning/ portion control–message me to be added to to my facebook group. September, when you buy this program (includes containers, shaker cup & 9 workouts on DVD) you can purchase a 30day supply of shakeology, a healthy meal replacement with over 70 ingredients and superfoods for just $30. It’s a great deal & a 21 day program that delivers amazing results.

Chopped Salad Ingredients: (trader joes), turkey bacon (saved in my freezer), grape tomatoes & honey mustard dressing. (plus surprise ingredient: Apple Slices)

Here is how I used the containers to measure out the ingredients: 

Chopped Salad (1 green)2014-09-12 12.31.53

2014-09-12 12.36.23

Bacon & Tomatoes (1/2 red)

2014-09-12 12.33.45

2014-09-12 12.41.12

 

 

 

 

 

2014-09-12 13.05.15

 

 

Dressing (1 orange)

2014-09-12 12.42.48

This was so simple, I really love this chopped veggie mix because it saves on tons of chopping time of veggies. So after I had taken a few bites of the salad with the dressing and mixed up, I noticed my kids did not finish their APPLES from lunch. Well, I’m not one to waist so I just chopped them up and threw them on top and WOW, it really tasted great! Sometimes it takes accidents to give us amazing results. Here I am enjoying my salad with apples and if you have them or other FRUIT like mandarin oranges, grapes or pears toss them on top and you will enjoy it just as much! 

2014-09-12 12.50.24

Cheers to Good Health! –Jenn

 

Follow

Get every new post delivered to your Inbox

Join other followers