How I am maintaining my weight and taking care of myself during a very hectic time. High holidays, family time, crazy work days, pool time – making it work, and feeling blessed to be able to do it all.
Last week I kept my meal preps super simple. I was short on time, but stayed on track with the easy sandwich below. Breakfast was non fat greek yogurt with berries at home with my chai tea and almond milk. I added satisfying mid morning snack which was a hard boiled egg and a banana. I had an apple with me too.
It has been a busy weekend. Lots of pool time, and quality time with a good friend, so I didn’t have much time for prep today. Again, keeping it simple. Here is what I did –
And that is IT for today! Thank you for letting me share my journey with you. Feel free to send me your comments, critiques, and meal prep ideas.
I know, interweb is not a word. If you are an Alton Brown fan, as I am, you have heard it before. I for one am thrilled that Good Eats is back on The Food Network. No one explains food history, cooking techniques, or flavor profiles quite like Alton. Check it out when you get a chance. https://www.foodnetwork.com/shows/good-eats
Today’s meal prep was inspired by 2 recipes I found online this past week. Since the premise of my meal preps, besides being healthy and low calorie/ low WW points, is the utilization of my pantry. I utilized my pantry to the fullest today!
Mine became a vegetarian version of her recipe idea. I had the Boca meatless crumbles in the house. I searched online for homemade breakfast sausage flavor profiles, and used a combination of a couple of the recipes that I found that fit with my taste and what I had in the cupboard. I sauteed the diced red onions until they became translucent, then added the crumbles and seasonings. I used a little bit of salt, pepper, paprika, caraway seeds, Italian seasoning, and granulated garlic. Use the seasoning combo that you like, and go light. Give it a taste. You can always add more seasoning, but you can’t take it out. I then poured 2 cups of liquid egg whites into a square baking dish. I added a couple of teaspoons each of ground flaxseeds and chia seeds (for the health benefits, as you can’t taste them in this dish), and for a bit of an earthy flavor, I added a few shakes of Trader Joe’s Umami Seasoning Blend https://www.traderjoes.com/digin/post/umami-seasoning-blend. I added in the crumble mixture, and put the pan in a preheated 350 oven for 30 minutes. My husband asked me if I was making pizza. That’s how good the house smelled.
The point I am getting at here, is that if you search the interwebs, you won’t run out of meal prep ideas. Just remember that the recipes are just a guideline. You can use what is handy, and substitute herbs and spices that please you. No need to go out and buy a ton of additional ingredients, unless you want to of course. Now that am out of quinoa, I will buy the farro. I want to try it.
Thank you for stopping by. Send me your meal prep ideas, and of course any comments, critiques, and questions. Make it a great week, and take care of YOU!
Like many of you, I have a good amount of inflammation in my body. I have been dealing with these various aches and pains caused by inflammation and natural deterioration for years. One of the best remedies for me was my 50 lb weight loss. For the last several years I have been eating cleaner, staying hydrated, and working on getting enough sleep, all of which are crucial to reducing inflammation in our bodies.
The other crucial component for curbing pain from inflammation is diet. In a nutshell, the foods to stay away from are sugar, processed fast foods, trans fats, refined carbs, and processed meats. It’s difficult with the fast pace of our lives today to completely stay away from these foods, but we certainly can keep this list in the backs of our minds, and eat them more moderately, or find viable healthier substitutes for them. That has been my goal. Following is a link to a comprehensive list of foods that are anti-inflammatory: https://www.eatthis.com/anti-inflammatory-foods/
Every morning I do a combination of the stretches That were prescribed to me by my physical therapist a couple of years ago and yoga stretches that are good for the lower back (see that link in last week’s blog, “Full Throttle – Meal Prep”.) I also use a product called Inflamma-Less, which helps me a lot: https://irwinnaturals.com/products/inflamma-less. Many people swear by Turmeric supplements as well, but they aggravate my stomach, so they don’t work for me.
Meal prep this week consists of Asian flavors. Everything is low cal, low fat, veggie forward, and includes a good amount of protein. I made a fun salad with dark leafy greens and broccoli slaw topped with a mixture of fresh radishes, sugar snap peas, edamame, and shrimp. I’ll dress that with Trader Joe’s Spicy Peanut Salad Dressing.
I also prepared Trader Joe’s Cauliflower Fried Rice mixture, and their Chicken Cilantro Mini Won Tons to go with my salad. I followed the directions on both, but I added Trader Joe’s Coconut Aminos to the cauliflower fried rice at the end for a little soy/ umami flavor. It came out delicious.
Breakfast will be cottage cheese and blueberries with ground flax seeds and chia seeds mixed in. My mid morning snack will be a hard boiled egg and a small banana. My mid afternoon snack will be light string cheese and an apple. I also want to mention that I carry snacks with me in my handbag, just in case. I have been carrying a WW Turkey Stick (1 point/ 60 cal), a WW Sweet & Salty Nut Bar (2 points/ 80 calories) and a small bag of Emerald Almonds and Walnuts (3 points/ 100 calories). These have come in very handy. Sometimes you just don’t know how your day is going to end up.
Thank you for joining the conversation! I appreciate your comments, critiques, and questions.
It is very exciting for me to be back to work full time, and back to #mealprepsunday. Here is what I have going this week.
My day starts early. I am usually on the computer at home by 6 – 6:30, since many of my customers are on the east coast. Besides my hot mock chai latte, I like starting my day with veggie or fruit with protein. Last week with was nectarine crumble over plain non fat Greek yogurt. This week I went savory with veggie egg white muffins and turkey bacon. I drained and patted dry frozen spinach and roasted red peppers from the jar, and tossed them with pre-diced red onions, salt & pepper. I spooned that mixture into the muffin tin (2 for each day for a total of 10 muffins), and poured in the egg whites from the carton. Could not be easier. They baked in a 350 degree oven for 25 minutes. I let them cool to the touch, then carefully lifted them out of the pan with a butter knife and small rubber spatula.
Since I’m eating breakfast so early, I find myself getting hungry by 10 am. Last week I brought a hard boiled egg seasoned with “Everything but the Bagel” and fresh ground pepper, and a small banana. This week, I prepared small containers of cultured cottage cheese mixed with flaxseed meal and chia seeds. Because it’s a snack, not a meal, I just used 1/3 C cottage cheese to 1 tablespoon each of flax and chia seeds. Not gonna lie, the finished product is not pretty, so I didn’t photograph it. I did taste it though, and I like the nutty flavor that came out of it. Plus I get that punch of protein and the nutrients of the seeds. I am pairing that with a small organic banana.
It’s still super hot outside, and oh so humid. I am so spoiled having grown up in So Cal where the weather is usually mild and dry. So it’s salad again. This week I’m going with Mexican flavors. I have a 1 lb boneless skinless chicken breast in the slow cooker with salsa, and seasoned with fresh ground black pepper, cumin, and dry oregano. That will be shredded, and paired with a salad of mixed baby greens, baby spinach, and broccoli slaw and pinto beans. The dressing is my own concoction of Bolt House Farms Ranch (my favorite) mixed with the same salsa the chicken is cooking in.
I also have an afternoon snack planned, so I’m ready for my late afternoon water jog at the pool.
I want to tell you about last night’s dinner. We always splurge just a little on Saturday nights, since I weigh in on Saturday mornings. We happen to love carnitas, and it had been a while since we had indulged. I had this interesting recipe on my “What’s for Dinner” Pinterest board: https://www.recipetineats.com/pork-carnitas-mexican-slow-cooker-pulled-pork/. I want to mention that I only started with about 2.5 lbs of pork shoulder, so I eyeballed the seasonings instead of measuring according to the recipe, including the fresh orange juice. I used just 1 orange instead of 2. It turned out perfectly.
I came across an article this week that I want to share with you. As you know, my workouts of choice are lap swimming and water jogging. I know that many of you have hesitations about the pool such as getting into a swimsuit in public, protecting your hair (these were big issues for me when I started), fear of putting your head in the water, making the time for swimming, to name a few. First I want to address the swimsuit issue – no one cares. No one will look at you at the neighborhood municipal pool or the pool at the gym. You are all there for the same reason. Frankly, the swimming community is very supportive and welcoming. As far as protecting your hair goes, there are good conditioners on the market you can apply before putting on your swim cap. By the way, if your hair has color on it, I recommend wetting it down with regular water before applying the conditioner for an extra layer of protection. Here is the conditioner that I use (from Amazon):
Being the amateur blogger that I am, I read a lot of blogs speaking to healthy lifestyle, weight loss, weight maintenance, and fitness. This one came into my inbox today. I have degeneration in my lower back, and actually do many of these stretches every morning, so wanted to share. I hope this inspires you as well:
It’s been about 3 months since I have done meal prep for breakfast and lunches. I kind of let it flow freely, and got creative with foods I already had in the house. My nectarines were aging, and not gracefully. Saturday morning I thought “stone fruit butter”, but then I got lazy about peeling all of the fruit, so I quartered them, took the stones out, of course, and placed them in my slow cooker with a little Splenda Brown Sugar, vanilla, and Chinese Five Spice (a great secret ingredient for sweet dishes, especially chocolate). I then added the rest of my canister of old fashioned oats to the mix, which was barely a half cup, now thinking “nectarine crisp”. I didn’t measure anything. Also, this wasn’t planned and I didn’t know how it would come out, so I didn’t even take any pics of the prep. It did turn out well! Today I topped my yogurt with it after I mixed ground flax seeds, chia seeds, and cinnamon into it. I also heated the bowl in the microwave for about 20 seconds to loosen up the mixture. It was delicious!
Now for lunch prep: The previous week, I had bought Trader Joe’s Sesame Crunch Chopped Salad Kit and teriyaki baked tofu to go with it for the house. The salad kit was great, and was gone quickly. I had a little over half of the tofu left over. I also had 2 small chicken breasts in the freezer. I went back to Trader Joe’s and bought that delicious salad kit again, and broccoli slaw. Yesterday I marinated the defrosted chicken breasts in my husband’s famous teriyaki marinade, but I substituted the soy sauce with coconut aminos for less sodium. Here is the original recipe, which was actually invented by my husband’s best friend’s mother. It was his favorite as a kid, and we’re talking back in the 1960’s!
1/2 cup soy sauce (I used coconut aminos)
2 tablespoons oil (I used 1 tablespoon of extra virgin olive oil)
1 teaspoon yellow mustard
1 teaspoon ginger
2 cloves garlic
Fresh ground black pepper to taste
Added later by my husband, and used by me for my recipe: about a teaspoon of Sriracha Sauce.
I marinated my chicken overnight, but I would say it really needs 2-4 hours to work.
*Remember – recipes are made to be experimented with. Add and subtract ingredients as it suits you. The measurements can also be adjusted to your taste.
And I have snacks prepped as well –
That’s it for today! Make it a great, albeit short work week!
As I mentioned in my last blog, my new job began on July 29. Well, it has been 0 – 60 since then. Which I knew would happen, so no surprises. I am certainly not complaining. I am grateful to be in the position I’m in, and to work with really wonderful people. But boy am I tired!! Today is my first day off in 14 days. I went to a trade show in Las Vegas, which started on Saturday. I came home mid week, and went right to work. Yes, I was dead tired, but made it through to Friday. And surprise! Friday, we ended up setting up our office space unexpectedly, and there I was moving furniture. Saturday I got up, went to my WW meeting, went shopping and home to do chores. I was dragging. If you know anything about me at all, you know that I was planning a swim today. I almost didn’t go. That is how tired and sore I felt. But I dragged myself to the pool. It wasn’t wonderful at first. Of course the water felt fabulous, but I was out of breath, and sore all over. Finally I got my rhythm going, and started to feel better.
The above paragraph was to be the beginning of the blog I meant to publish last Sunday, August 17. And then….
Sunday, August 25:
FAST FORWARD TO THAT NIGHT –
Surprise appendix attack! Sunday I had an emergency appendectomy. It has been one thing after another since the beginning of the year. But I stay strong in my self care practice, my work ethic, and my appreciation for the life that I have, with no regrets. And that, my friends, is my Best Remedy for being happy, healthy, and staying focused.
I have no meal prep planned for this week, as I am still on the mend, and will be working mostly from home. I am continuing to keep healthy things in the house, and of course, no trigger foods! As focused as I am, stress eating is definitely still an issue for me.
It came out delicious. We used boneless, skinless chicken thighs instead of breast meat. I omitted the flour in the recipe, and the parsley garnish, but otherwise followed the recipe as written. One note: the recipe lists the cooking time as 4-4 1/2 hours on low. It only took about 3 – 3 1/2 hours in my slow cooker. So keep your eye on it. I highly recommend you give this a try. It’s luscious, yet light.
Thank you for stopping by! Please feel free to comment, critique, or ask me any questions. You can find me on social media at:
Today’s blog is going to be very brief. I started back to work last week, and it is a whirlwind. Next week I am off to our trade show, so I have barely any time to spare with getting ready for it both personally, and professionally.
Now that things are so hectic, I want to show you how I made it through last week food wise, and what my plans are for this week. Actually, my meal plan will be the same. The goal is to remain satisfied, and of course, on track.
Following is my food plan for my trip (which is 4 days in Las Vegas).
Lunch will be “take out” at the trade show, and dinner will be in restaurants. I will make the best, most mindful choices possible. I may treat myself a little, but I have made a decision that I will not order any desserts this trip.
Feel free to send your tips on how you manage in trying times. I know I can learn from you too. And as always, your comments, critiques, and questions are always welcome.