Tea is not just for parties with fancy sandwiches and scones. Not only can food be used as medicine, but so can a variety of teas. Over the last 10 years or so, I have gotten in the habit of finding foods and teas to help with my aches, pains, and ailments first, in place of meds. As you know, I am no expert, so here is a comprehensive article on the benefits and medicinal qualities of all different varieties of teas: http://www.skrewtips.com/tea-as-medicine.html.
There was no “meal prep” per se this week, but that doesn’t mean I didn’t plan my meals. I’m having turkey wraps using Trader Joe’s Spinach & Kale Greek Yogurt Dip as the spread. And a cup of a veggie based soup.
I also prepped slow cooked “baked apples”. I had a few Gala apples aging in my refrigerator, so I decided to slice them up and put them in the slow cooker for a little light dessert for the week. I sliced them, left the skin on, and threw them in the crock pot with a couple of tablespoons of light brown sugar, cinnamon, nutmeg, and just a tiny bit of butter. I cooked them on high for the first hour, and on low for the second hour. I took them out while they still had a little bite to them.
Any comments, critiques, and questions are always welcome.
I am a woman who thrives on routine. I have a routine every morning of the week, and my husband and I have the same routine every night. Every night. I am not complaining, as that routine does include him cooking for us every night. I do like and appreciate that. My daily routine during the week is important. It keeps me on track and focused on the task at hand, which is building a business from scratch with my boss, and staying on my weight and fitness journey. It’s all working. The business is starting to go, and I have lost about 6 lbs since we started putting me 6 lbs under my WW Lifetime goal weight. My weekly Sunday meal prep is key here, as are my workouts.
Normally I get up early on Saturday’s and Sunday’s. My WW workshop with my beloved tribe is at 7:30 am. On Sunday’s I am usually at the pool at 8 when it opens. Honestly, these are both fabulous ways to start my weekend days. At the end of this past week, I was feeling super tired, and decided to switch things up so I could get a little extra rest. Yesterday I slept in, went to get a vitamin B12 shot, which I do about once a month. I then went to the gym to swim laps, and came home to decompress for a couple of hours before my hair appointment. Today I slept in again. It felt so decadent. Went to breakfast with my husband, then on to the market for my weekly groceries, so I could do my meal prep for the week. I will go to the pool later this afternoon to water jog. Note that I am not skipping any workouts or steps that will take me off track in any way. I am just off my normal routine.
Here is a list of some of the benefits of Vitamin B-12, if you are interested:
I really did follow the recipe for the bolognese. It is full of fresh vegetables and lean turkey meat. I didn’t measure out the veggies. I eyeballed them, and added more than the recipe called for. I also added a pinch of crushed red pepper flakes for a hint of heat. This recipe called for roasted spaghetti squash, but I used the micowave method. It was just easier and less time consuming. Here is how you do it: https://www.thekitchn.com/how-to-cook-spaghetti-squash-in-the-microwave-223928 . This was an easy dish to prepare, and took about a 90 minutes, all total. The last 45 minutes, the sauce is cooking.
Thank you for joining Baby Boomer Mermaid this week. Watch for more on my Facebook, Instagram, and Pinterest pages throughout the week:
What a whirlwind of a year it’s been. Frankly, overall, it was not a good year for me, but I have come away feeling stronger for it, and very grateful. Most of all, I am grateful for my good health, and the good health of my husband, family, and friends. We are all so blessed. One thing I know for sure is that no matter how much money you have, good health is everything. Without it we have nothing.
My intention for this year with regard to my health, wellness, and fitness is to continue on my path of becoming physically stronger. This past month I met with a trainer at my local 24 Hour Fitness, where I have a free membership thanks to Medicare and Silver Sneakers. If you are not aware of the benefits you are entitled to, check it out here: https://tools.silversneakers.com/. The meeting with the trainer is a free perk for joining the gym, whether you are with Silver Sneakers or not. Ask about it at your gym. The trainer showed me some new stretches and strength building machines that are right for me. I am excited to expand my fitness repertoire with at least 1 day a week in the gym. Of course I will continue to lap swim, which is my passion, and water jog, which has turned out to be the best thing to manage my lower back pain. I also intend to stay on track with my weight maintenance, and that means mindful meal planning and prepping.
Over the past few weeks, I have been off of my routine with holiday work hours, and general holiday shenanigans, so meal prep has been off the table, as it still is this coming week. But meal planning is not. It’s all in the grocery shopping. I’ve made sure that I have the following on hand:
Progresso Light Soups (140 – 180 calories for the whole can)
Ole Whole Wheat Tortillas (50 calories each)
Fresh veggies and fruits
Unsweetened almond milk
Non fat plain Greek yogurt, as well as low fat cultured cottage cheese
Trader Joe’s Spinach Kale Yogurt Dip
Also, lean proteins for meals and snacks like eggs, turkey breast, smoked salmon, light string cheese, and hummus.
My wish for you all is for a HAPPY, HEALTHY, SWEET, AND PROSPEROUS NEW YEAR!
And remember – Focus on results, and you’ll never see change. Focus on change, and you will see results.
Thank you for joining the conversation. Your thoughts, critiques, and meal prep ideas are always welcome. I look forward to hearing from you.
Thanksgiving is always celebrated in the home of Cousin’s Ilene and Elliot. They make the most amazing smoked turkey, and never disappoint with their healthy and thoughtful side dishes and desserts, some of which are long standing family traditions. This year Ilene asked me to make the appetizer. I used our Grandma Kate’s antique platter to put together a fun, colorful, and healthy start to the meal. It was all really so simple. I used whole bell peppers as dip bowls. In the red pepper is hummus. In the yellow pepper is Trader Joe’s Spinach & Kale Yogurt Dip, and in the orange pepper is onion dip mixed with fat free plain Greek yogurt. On the side I had Trader Joe’s 3 Seed Beet Crackers and their Bite Size Everything Crackers. Make note: The spinach kale dip on the beet crackers is a GREAT bite.
There were only 9 guests, and although they loved the tray, and made a dent, I had a ton of vegetables left over. This is how I solved that today – most of the celery and carrots got diced and went into a vegetable soup with a diced yellow onion, a can of diced tomatoes with fire roasted peppers, and a 5 oz bag of baby kale. I seasoned the soup simply with salt, pepper, and a couple of cubes of frozen minced garlic. The broth is Trader Joe’s low sodium chicken stock. You can make this a vegan soup by using vegetable stock instead. The broccoli and cauliflower had already been blanched for the appetizer tray (I don’t like raw cruciferous vegetables). I preheated my oven to 400 degrees. I tossed the veggies with a little olive oil and Montreal Steak Seasoning. I roasted them for 20 minutes, tossed them, then roasted them for another 10 minutes. Both the soup and these roasted veggies will be part of my desk lunches this week. I also pan roasted chicken breast for my lunch prep. I made them very simply, as well. I seasoned the chicken with salt, pepper, garlic powder, and chili powder. I preheated my oven to 450 degrees, and roasted it for 20 minutes. I took the temp with my quick read thermometer to make sure it was 165 degrees, then removed it from the oven to rest. Desk lunches prepped!
The mini bell peppers were a little more challenging. I ended up pickling them! I had never done that before, but always wanted to. Here is the simple recipe I found online: https://www.simplywhisked.com/quick-pickled-sweet-peppers/. This will preserve them and we can use as need as sandwich accompaniments. I also had left over carrot sticks even with using most of them in the soup, and jicama, so I made veggie snack bags out of those. As for the tomatoes and cucumbers, they went into our salads this weekend. The olives will keep, and the grapes have been snacked on already. And that’s that! All veggies transformed to reuse, and no waste!
Thank you for stopping by! As always, your comments, critiques, and questions are welcome.
It’s Thanksgiving week. How did the year fly by so fast? I just want to take a moment to remind myself, and you, dear readers of the real things that matter in life. Not tangible things, not material things, but things that matter in our daily lives – having a positive attitude, kindness, gratitude, being good to yourself, just to name a few. Take a few minutes to ponder what is meaningful to you this season, and give yourself a hug.
Since this is a short work week, I made a delicious, healthy, hearty Unstuffed Cabbage Roll Soup. It will work for desk lunches, and will just be good to have in the house all week. Oh yes, and my house smells amazing. The recipe is called Keto Cabbage Soup. I don’t know anything about Keto or Paleo and all that. As you know, I am a Lifetime WW member, and follow the low fat, low carb, low calorie/ points meal plan that works for me. I picked this recipe because the ingredients are mostly plant based, and fit in with the flavor profile I wanted for myself. Here is the original recipe: https://www.savorytooth.com/cabbage-soup/.
I actually did follow the recipe pretty much to the letter. I cut the quantities of the liquids in half and only used 10 oz of shredded cabbage instead of 16 oz. I did use a hole pound of ground chicken in place of the beef. I wanted it hearty, as I said. I used chicken broth in place of beef broth. I slightly cut down on the amount of seasonings as well. I can always re season the soup and add more, but I wouldn’t be able to take it out.
Thank you for stopping by . I want to wish you all a meaningful and Happy Thanksgiving.
How to Manage Holiday Parties and All of that Delectable Food!
Thanksgiving is just a couple of weeks away, then come Christmas and Hanukkah. BOOM! These are the biggest and best food holidays of the year. Let me help you put things in perspective. These are just 2 or 3 meals you are going to enjoy over the next 6 weeks or so. At 3 meals a day, that is 3 x 42 days = 126 meals. That is 2 or 3 celebration meals out of the 126 meals you will eat in the next 6 weeks. We have plenty of time to plan for them. The most important thing is to stay on track during all of the days leading up to these special celebrations. Stay within your calorie or point budgets, and continue to be mindful of your portion sizes. I know this isn’t easy. We have “Friendsgiving” parties, we have office parties, we have cocktail parties at friends homes, just to name a few. Be smart with your choices. And don’t go to any of these parties or dinners hungry! This is one of the most valuable tips I can give you this time of year. Eat something healthy and a little filling before you leave your house! You won’t arrive famished, and ready to grab every fried, or processed appetizer that is put in front of you, not to mention the cheese and crackers (my downfall). With regard to alcohol, be mindful. Add soda water to your wine glass and make it a spritzer. Alternate with glasses of water between drinks, especially if you are more comfortable having a glass in your hand. Most importantly, remember WHY you started this journey to begin with while you are enjoying your friends and family during this special time of year.
I went Asian this week for my lunch prep. I made an easy Asian vegetable soup and teriyaki roasted chicken breast, using my husband’s famous savory teriyaki recipe, but with a healthier twist. In place of soy sauce, the base of my marinade is Coconut Aminos, which is made from coconut blossom nectar and sea salt. It is gluten free, soy free, and lower in sodium than soy or even tamari sauce, but lends itself to the soy flavor you are looking for here. Here is the original teriyaki recipe (which actually came from a friend’s mother back when my husband was growing up in the 60’s): 1/2 c soy sauce, 2 tablespoons oil, 1 tsp mustard, 1/2 tsp ginger, pepper, 2 cloves garlic. That’s it. It is hand written. There are no other instructions. But it works. We add a little Sriracha to it too.
Breakfast this week is a egg white fritatta which includes turkey sausage crumbles, chopped spinach, and roasted red bell peppers, diced. I always add chia seeds and flax seed meal for their health benefits. I only used freshly ground black pepper to season this today, as the sausage has plenty of salt in it.
An important part of my meal planning includes my snacks. I always bring snacks to eat between meals. I eat breakfast early, so around 10 I’ll have a banana and a cup of 80 calorie/ 2 point Greek yogurt. In the late afternoon I’ll have an apple, and a piece of low fat string cheese, or a WW nut bar, which I always have handy.
Thank you for stopping by! I hope I have inspired you to take care of yourselves! Your comments, critiques, questions, and meal prep ideas are always welcome.
My Sunday’s are lovely, but usually pretty much all the same. I lap swim at 8 when the pool opens, and of course stay to socialize a bit, then go home to shower and meet my husband at our favorite deli, where everyone knows us, for breakfast. I then do my grocery shopping, and come home to meal prep and write this blog. I love this routine, but sometimes things come up and interrupt the routine. An old friend was in town and it was important that I go meet her for coffee this morning.
I planned ahead. Yesterday, I made all of my meal prep decisions, and did a portion of my grocery shopping. Early this morning, I had a light breakfast of cottage cheese & blueberries so I wouldn’t starve, then ran to Trader Joe’s to finish my grocery shopping for the week. I then met my friend, had a great visit, then met my husband at that deli for brunch. About an hour and a half after arriving home, all of my meal prep is finished, and the blog is being written. I will make it to the pool late this afternoon, enjoy my time there, then come home to wind down the weekend, and get ready for the coming week.
This week is still going to be hot in So Cal, so for lunch I decided on my favorite gazpacho recipe, which I have published before here (0 pts). It’s so good, it bears repeating. Any vegetable based soup, hot or cold is a great way to power down lots of veggies at once, plus it is cleansing and hydrating. To go with the gazpacho, I went with one of the seasonal Trader Joe’s frozen specialties, Riced Cauliflower & Butternut Squash Risotto (70 cal/ 2 pts for a 1 cup serving) and a TJ’s favorite, their Sweet Italian Style Italian Sausages (110 cal/ 3 pts for 1 link). Both can be made using the handy microwave.
When you peruse gazpacho recipes on the interwebs you see many that include bread in the ingredients. Years ago, I discovered this bread free recipe in Cooking Light magazine, then found it online. Here is the link to the original recipe: https://www.myrecipes.com/recipe/gazpacho-lemon-garlic-shrimp. On this go round, I just roughly chopped up all of the fresh vegetables (I did not bother with the measurements as listed in the recipe), and blended them in 2 batches, while dividing up the oil, vinegar, garlic, and seasoning, as well. Also, I squeeze the juice of the entire lemon into the recipe. That and the sherry vinegar really balance the acidity of the dish.
Breakfast this week is veggie egg white fritatta squares (0 pts) on Everything Bagel Thins (3pts). I put defrosted, drained frozen chopped spinach in my square Pyrex pan with chopped red onions, and cut up roasted red bell pepper from the jar. I added in a little ground flaxseed and chia seeds for their health benefits, and seasoned with salt and pepper. I poured in 1/1/2 cups of liquid egg whites (equals about 8 eggs), then baked at 350 degrees for 20 minutes. Every oven is different. Check to make sure the eggs are set before you remove them from the oven. I allowed them to cool, cut into squares, and stored in the refrigerator. So fast and easy.
It was fun changing it up today! Meal prep for the week is complete and stored in the refrigerator. I’m off to the pool now!
Thank you for taking time to read my blog today. I hope there is something here that inspires you. Your comments, critiques, questions, and recipe suggestions are always welcome.