One More Week! Meal Planning: June 1 - June 7, 2015

One More Week!  Meal Planning: June 1 - June 7, 2015

One more week until things calm down a bit here in our house. 

Do you have a daughter who dances?  Well, then you know what I'm talking about!  Tutus, bobby pins, hair nets, feathers, tights, and make-up everywhere!

Dance recitals are fun and exciting events for both the excited performers who are eager to show off what they have learned from a year of lessons and practicing, and also for the proud parents and grandparents who are just as eager to see how their favorite dancer has progressed and grown in her art.

Although dance recitals are fun, they are often hectic and can be stressful for everyone involved, especially for younger dancers and dance parents.

If you are a "dance mom", you can relate, I'm sure!

PLANNING IS KEY.

I'll say it again.  Planning is key to staying on track with your health and fitness goals.  Otherwise, during a week such as the one I have coming up -- I know with 100% certainty -- that I will be tempted to grab something quick to eat, order in, or just stray WAY to far from my eating goals. 

One of the most effective strategies for losing weight and sticking to your diet is to plan ahead.  While it may seem difficult at first to be prepared, the results will astound you.  I promise you!

So here is OUR plan for the week ahead.  I can't promise perfection, but I know that when I go in with a PLAN, I am so much more likely to be successful!

Monday:  Grilled Al Fresco Chicken Sausage & Vegetables
Tuesday:  Leftovers -- Dance Recital Dress Rehearsal(!)
Wednesday:  Slow-Cooker Honey-Mustard Chicken Sandwiches
Thursday:  Burrito Bowls with Quinoa
Friday:  Dinner Out/Cookout
Saturday:  The Big Day!  Dance Recital
Sunday:  Spicy Turkey Taco Burgers & Homemade Sweet Potato Fries

ALL of these dinners are 21-Day Fix compliant.  The rest of my meals are composed of:

• Shakeology
• Eggs and vegetables
• Fruits and vegetables
• Almonds and cashews
• Greek yogurt
• And, leftovers!

If you would like to participate in one of my upcoming monthly online accountability groups (21 Day Fix), please get in touch with me here.  I would love for you to join me.

Also .... please let me know if you try any of the above recipes!  Drop me an email or a comment on my blog.

XO
ALL THE BEST,


P.S.  Don't forget!  I am currently creating a FREE three-part tutorial, that will provide you with step-by-step instructions (including file downloads) outlining exactly how I create our weekly meal plans.  This process now takes me only about 10-15 minutes each week!  What a time-saver.

Sign up HERE to receive the free tutorial when it is finalized.  Or leave your email address in the comments below.

Fresh Berries with Coconut Cream - 21 Day Fix Approved!

I love that I’ve found several delicious recipes to satisfy my sweet tooth while I’m eating healthier.  This kind of dessert makes it easy to stay on track and stick to my goals!  Give it a try!



21 Day Fix Dessert

Fresh Berries with Coconut Cream

Ingredients:

• One can of full-fat coconut milk
• Blueberries, strawberries and/or raspberries

Place the can upside down in the fridge, unopened for 1-2 days. Turn the can over and open, scoop out all of the “hard cream” and place in a chilled bowl. Blend on high until a “whipped cream” texture forms. You can add some organic vanilla extract -- or experiment with other extract flavors -- for taste!

Once blended, just put on top of your favorite fruits.

21 Day Fixers:  Measure out your fruit and count that as 1 "purple".  Measure out your coconut cream and count that as a BLUE.

If you would like to participate in one of my monthly 21 Day Fix or 21 Day Fix Extreme online accountability groups, get in touch with me here.

If you give this recipe a try (or any of my other 21 Day Fix approved recipes), please let me know.  I would love to hear how it went!

Drop a comment below ..... or contact me here! 

XO
ALL THE BEST,

Weekly Meal Plan: 5/25/15 - 5/31/15 AND A Memorial Day Treat!

Memorial Day Weekend!

Do you have any fun plans?  Are you ready to get prepared for a healthy week ahead -- after the holiday?

DON'T FORGET, if you DO need to get back on track after Memorial Day Weekend, I'm looking for ladies who need that little extra push with their health and fitness ..... before Summer is truly upon us! We are starting a Summer Shake-Down together on June 1st! 

Check out info about the Summer Shake-Down HERE.

21 Day Fix Meal Plan

Weekly Meal Plan: 5/25/15 - 5/31/15

Monday:  MEMORIAL DAY!
Tuesday:  Grilled Al Fresco Chicken Sausage & Grilled Vegetables
Wednesday  Slow-Cooker Meatloaf & Mashed Cauliflower
Thursday:  Leftovers
Friday:  Dinner Out
Saturday:  Spicy Turkey Taco Burgers & Butternut Squash Fries
Sunday  Grilled Chicken on a Mixed Green Salad (seasoned with Flavor God Seasoning)

We are having friends over for Memorial Day.  Isn't this the cutest idea for a healthy (mostly) and EASY Memorial Day treat?  If anyone wants to bring this to our house for a Summer party, you are more than welcome! 

Healthy Memorial Day Treat

XO
ALL THE BEST,


P.S.  Don't forget!  I am currently creating a FREE three-part tutorial, that will provide you with step-by-step instructions (including file downloads) outlining exactly how I create our weekly meal plans.  This process now takes me only about 10-15 minutes each week!  What a time-saver.

Sign up HERE to receive the free tutorial when it is finalized.  Or leave your email address in the comments below.

Being Sidelined with An Injury. What CAN You Do?

Whether it's an aching back, surgery or a broken bone, chances are if you're physically active at all, you've also been sidelined by an injury.

I am sidelined right now with a brachial plexus injury.  It affects my right side: neck, upper back, and shoulder.  Thankfully, I am under the care of a great physical therapist/chiropractor.  He understands my desire to get back to my routine as quickly as possible.  And, he is using my own knowledge as a Certified Personal Trainer to help me move and heal.

So, if you ARE sidelined, what can YOU do?

Find Alternatives.  Change up your normal routine.  Can you swim or cycle -- both activities with little to no high impact?  Can you walk?  Try upper-body versus lower-body moves; using the half that is not injured.  I am changing up my routine by taking advantage of the new Beachbody on Demand and doing some low-impact workouts like:  Turbofire Stretch 40, P90X3 Dynamix, Tai Cheng, and some walking.  *Be sure to ask your doctor and your physical therapist what activities might still be appropriate.

Beachbody on Demand

Learn to Love REST.  When's the last time you really took a break?  If you are very physically active, this might be a real challenge.  I know it was for me, initially.  I am trying to view this is a time to heal, rest, and recharge.  An injury might feel like forced rest but is still time for the body -- and the mind -- to grow.

Learn to love rest.

Acknowledge Your Emotions.  I've been frustrated, mad, and upset.  And, that's okay.  It is perfectly normal to feel a huge range of emotions.  You have the right to them and also the right to acknowledge them.  This is a GREAT time to take advantage of some personal development -- I love podcasts! (especially Chalene Johnon's podcasts) -- it really helps to keep your mood uplifted and positive. 

Focus on Form.  When you are able to get back to activity, you will want to start by focusing on your form and muscle stability.  If you are used to weight-lifting, don't focus on "going heavy".  Focus on practicing GOOD FORM.  Poor form is oftentimes what led to injury in the first place. 

Set Small Goals.  What can you control?  You can ALWAYS control what you put into your mouth.  We all know that the biggest part of losing weight and staying in shape comes from your nutrition.  So, make a food plan and stick with it.  Have a laser focus on your food.  The 21 Day Fix eating plan has been instrumental to me staying on track with my health goals.  When it comes to working out -- take things slowly, setting small, attainable goals so you can still feel like you're accomplishing something. 

Focus on yourself and avoid comparisons to others. 

Practice gratitude.

Be the best version of YOU.

That's all we can do, every day.

XO
ALL THE BEST,

Weekly Meal Plan: 5/18/15 - 5/24/15 (And, FREE Tutorial - Coming Soon!)

Did you know that a little organization in the form of a weekly meal plan goes a long way in keeping your family on track for eating healthier? It’s true!

By learning HOW to easily create a weekly meal plan, you’ll not only ensure that your family eats healthier and saves money, but this process will also save YOU time and stress each week as well.

I am currently creating a FREE three-part tutorial, that will provide you with step-by-step instructions (including file downloads) outlining exactly how I create our weekly meal plans.

This process now takes me only about 10-15 minutes each week!  What a time-saver.

Sign up HERE to receive the free tutorial when it is finalized.

But for now - here is this week's healthy meal plan!

Weekly Meal Plan: 5/18/15 - 5/24/15

• Monday:  Beef Burritos
• Tuesday:  Leftovers
• Wednesday:  Lemon & Garlic Chicken with Jasmine Rice (Flavor God Seasoning)
• Thursday:  Grilled Turkey Sausage with Grilled Vegetables
• Friday:  Slow-Cooker Honey-Mustard Chicken Sandwiches
• Saturday:  Fend-For-Yourself
• Sunday:  Spiralized Shanghai Beef & Broccoli (Skinnytaste)      

ALL of these dinners are 21-Day Fix compliant.  The rest of my meals are composed of:

• Shakeology
• Eggs and vegetables
• Fruits and vegetables
• Almonds and cashews
• Greek yogurt
• And, leftovers!

If you would like to participate in one of my upcoming monthly online accountability groups (21 Day Fix), please get in touch with me here.  I would love for you to join me.

21 Day Fix Meal Planning

Also .... please let me know if you try any of the above recipes, or ANY of the recipes on my blog!  Drop me an email or leave a comment below.  Your feedback means the world!

XO
ALL THE BEST,

When Life Throws You a Curve - What Do You Do?

Sometimes blog posts are difficult for me to write.  Recipes and meal-plans come easy for me.  Sharing personal struggles ..... doesn't.

I'm dealing with a big "curve".  Right now, I am sidelined from working out with a bad strain of my trapezius and latissimus dorsi muscles (shoulder and upper/mid-back/side on my right side).  I am taking steroids (to reduce the inflammation) and pain-killers.  Daily activities -- and oftentimes any movement -- are difficult.  I will be starting 4 weeks of physical therapy. 

So there it is. 

No working out for me for now, until I figure out what I actually CAN do right now.

Besides the pain and limited mobility, dealing with an injury that derails your normal routine can be emotionally grueling.  My attitude hasn't been the best for the past 2 weeks.  I really needed something to "shake me out of it".

I got it.  I was listening to my CEO talk earlier this week, and I heard him talk about a few points.  And, I knew I had no choice but to turn my attitude around:

1. Staying positive
2. Knowing and working from your strengths
3. Enduring failures; no whining; work through them
4. Focusing on your priorities

There is always, always a silver lining to in a situation such as this. 

Want to hear how I plan to "stay sane" and NOT gain any weight?  Please keep reading:

• Social support:  The importance of social support for responding to stressful life events and for our overall health and wellness is not to be underestimated!  The friends in my fitness community have been so awesome and so supportive. Many people have reached out to tell me, “You’ll be fine. You can get through it.”  They have helped me to stay POSITIVE.
• Rest is important, too:  Remembering -- this is an opportunity to rest and give my body a break.  And, to properly heal.
• Focus on gratitude:  I still have my health.  Besides this injury, I am good condition.  I am strong, I wake up everyday loving what I do.  Being side-lined is short-term.
• Focus on nutrition:  Take the opportunity to REALLY dial in to my nutrition.  That will be my primary tool for staying on track while I heal.  This will be my priority.  With healthy recipes and weekly meal-planning; this IS my strength.

And, I WOULD LOVE YOUR SUPPORT!

 

 

I am starting a brand-new 6-day group, starting on June 1st.  Details are below!  Email me HERE to join us!

• The group will run from June 1-6th.
• Daily meal ideas and sample grocery list provided.
• Fun and friendship.  Bring a friend or family member.
• Participate from the comfort of your own home.
• Drop a few pounds, as Summer (shorts and tank tops) is upon us!
• $30 to participate or FREE if you are already drinking Shakeology.
• Win a fun prize, too!

I will be participating 100%, and this group will be co-run with one my fabulous friends.  It is sure to be a blast!  What do you have to lose - except for a few pounds or bloat?

Join us!

Thank you for reading.

XO
HAVE A GREAT DAY!

Slow-Cooker Honey-Mustard Chicken Sandwiches: 21 Day Fix - Approved!

Winner, winner, chicken dinner!

This was a HUGE hit with my family.  Especially my son - the infamous chicken-hater.  He had two sandwiches .... and asked if he could take one for lunch the following day.  THAT is progress in my house. 

For my family, I served these on whole-wheat rolls.  I used a deli-flat with mine.  So good.  Serve these with a side salad and you've got a quick-and-easy meal.

Oh, and my son also asked if I could make these again next week.  SCORE.

21 Day Fix Slow-Cooker Honey-Mustard Chicken Sandwiches

Slow-Cooker 21 Day Fix Honey-Mustard Chicken Sandwiches

• 4  boneless, skinless chicken breasts
• 1/4 cup whole grain mustard
• 2-3 Tbsp. coconut aminos (soy sauce substitute)
• 1 Tbsp. local, organic honey 
• 1 cup low-sodium chicken stock
• 1/4 tsp. garlic powder
• 1/2 tsp. paprika
• Freshly ground black pepper and salt to taste

Instructions:

Put all ingredients into crock pot, and cook on high for 4 hours or low for 8 hours. Shred chicken to serve.  Enjoy on your choice of bread or wrap.

It really is that simple!

(21 Day Fixers:  Measure out your chicken and count that as 1 "red".  I added a little more honey than the recipe called for, so I counted a that as one of my "teaspoons".  Count the appropriate number of "yellows" for what you use as your sandwich base.)

If you would like to participate in one of my monthly 21 Day Fix or 21 Day Fix Extreme online accountability groups, get in touch with me here.

If you give this recipe a try (or any of my other 21 Day Fix approved recipes), please let me know.  I would love to hear how it went!

Drop a comment below ..... or contact me here! 

XO
ALL THE BEST,

Get Your Kids Involved! Weekly Meal Plan: 5/11/15 - 5/17/15

Get Your Kids Involved!

Do you struggle with picky eaters? 

We are NOT perfect in this household, either.  But, I work towards progress, not perfection -- in all areas of our health.



My cuties.  :-)

I AM happy to say that my kids will eat chicken, fish, beef, and shrimp.  They eat quite a few vegetables.  They have started to try more spicy foods (especially my son).  They LOVE couscous.  We are still working on quinoa.  LOL.  BUT, I must say that when my children are involved in the planning process, they are more likely to eat what is prepared.

Try asking your children what foods they would like to eat during the week. Get them involved in the planning process.  We all know that when we have more control over our choices, things tend to go a little easier.

Now, I’m not suggesting you give your kids executive control over grocery shopping habits and meal planning.  But it is kind of like you’re teaching them how to ride a bike without training wheels:

Practice.  Exposure.  Repeat.

And, maybe -- just maybe --  they'll slowly start letting go of the iron grip on the back of the seat.

21 Day Fix Meal Plan

So, here is our plan for the week ahead!

Weekly Meal Plan: 5/11/15 - 5/17/15

Monday:  Turkey Taco Quinoa Bake
Tuesday:  Slow-Cooker Honey-Mustard Chicken Sandwiches with Veggies (new recipe coming!)
Wednesday:  Grilled Chicken on a Mixed Green Salad (Flavor God Seasoning)
Thursday:  Spicy Mexican Shrimp with Jasmine Rice
Friday:  Homemade Pizza Night
Saturday:  Dinner Out
Sunday:  Turkey Taco Burgers & Sweet Potato Fries

ALL of these dinners are 21-Day Fix compliant.  The rest of my meals are composed of:

• Shakeology
• Eggs and vegetables
• Fruits and vegetables
• Almonds and cashews
• Greek yogurt
• And, leftovers!

If you would like to participate in one of my upcoming monthly online accountability groups (21 Day Fix), please get in touch with me here.  I would love for you to join me.

Also .... please let me know if you try any of the above recipes!  Drop me an email or a comment on my blog.

XO
ALL THE BEST,

Healthy Beef Burrito Recipe

Yes.  I know.  Another Mexican-style recipe.  What the family wants?  The family gets.  As long as I can make it healthier!

And, it is Cinco de Mayo, anyway!

These beef  burritos are so easy to make, and they are delicious. Double the recipe and freeze extras.  I will definitely be doing that the next time with this family-friendly Mexican recipe!

Healthy (21 Day Fix Approved) Beef Burrito Recipe

21 Day Fix - Beef Burritos

Ingredients

• 2 pounds lean ground beef (can use lean ground turkey, too)                            
• 1/4 cup finely chopped onion
• 1 cup salsa
• 2 tablespoons homemade taco seasoning (1 Tbsp. chili powder, 1/4 tsp. garlic powder, 1/4 tsp. onion powder, 1/4 tsp. crushed red pepper flakes, 1/4 tsp. dried oregano, 1/2 tsp. paprika, 1 1/2 tsp. ground cumin, 1 tsp. sea salt, 1 tsp. black pepper [optional])                                          
• 1/2 cup water (as needed) 
• 2 cups (8 ounces) shredded reduced-fat cheddar cheese
• 8 low-carb tortillas, warmed

Preheat oven to 375 degrees.

In a large skillet, cook beef and onion over medium heat until meat is no longer pink; drain. Stir in salsa and homemade taco seasoning. Bring to a boil. Reduce heat; simmer, uncovered, for 2-3 minutes. Add water, as needed.  Transfer to a large bowl; set aside.

Warm tortillas.  Spray baking dish with cooking spray.

Spoon one-eighth of beef mixture down the center of each tortilla. Fold ends and sides over filling; roll up.  Continue with remaining tortillas and filling until you have filled all 8 tortillas and have snuggled them alongside of one another in the pan.

Sprinkle the shredded cheese on top of the rolled-up tortillas.  (I added a bit of fire-roasted tomatoes over the top, too.)  Cover with greased foil and bake for 20 minutes. Remove the foil and bake for an additional 5 to 10 minutes, until the cheese is hot and bubbly. 

That’s it.  It’s a super easy dinner recipe to make.  Let your family members choose what they want on top… salsa, Greek yogurt (instead of sour cream) and avocado were our choices.  A little chopped tomato would be good, too.  I think your family will love it and ask for it again (at least mine has). 

Enjoy!

(21 Day Fixers:  One burrito counts as 1 yellow, 1 red, 1 blue, and 1 purple for the salsa.)

If you would like to participate in one of my monthly 21 Day Fix or 21 Day Fix Extreme online accountability groups, get in touch with me here.

If you give this recipe a try (or any of my other 21 Day Fix approved recipes), please let me know.  I would love to hear how it went!

XO
ALL THE BEST,

Weekly Meal Plan: 5/4/15 - 5/10/15

Making little changes can make a big difference!

Losing weight and reaching your fitness goal is all about making small changes that you can live with forever. As you incorporate these minor adjustments into your lifestyle, you'll begin to see how they can add up to big calorie savings and weight loss

If you fail to plan, plan to fail.

First, you need a strategy for your meals and snacks. PLANNING your meals will help you tremendously to stay on track.

Keep in mind that the first time that you sit down to plan a week's worth of meals and create a healthy schedule, the process will take a little while longer.  Be patient!

Once you have a system in place, you'll breeze through the ritual and you might even like it!  Getting organized feels good and reaching your weight loss goals feels even better. 

21 Day Fix Meal Plan

Weekly Meal Plan: 5/4/15 - 5/10/15

Monday:  Shrimp & Vegetable Quinoa Bowls
Tuesday:  Leftovers
Wednesday:  Crockpot Bolognese with "Zoodles"
Thursday:  Clean-Eats Crockpot "Fried Rice"
Friday:  Skinny Beef Enchiladas (*new recipe to come soon!*)
Saturday:  Fend-For Yourself/Leftovers
Sunday:  Mother's Day!

ALL of these dinners are 21-Day Fix compliant.  The rest of my meals are composed of:

• Shakeology
• Eggs and vegetables
• Fruits and vegetables
• Almonds and cashews
• Greek yogurt
• My favorite breakfasts:  Egg & Vegetable Casserole and Breakfast Sausage Taquitos.
• And, leftovers!

If you would like to participate in one of my upcoming monthly online accountability groups (21 Day Fix), please get in touch with me here.  I would love for you to join me.

Also .... please let me know if you try any of the above recipes!  Drop me an email or a comment on my blog.

XO
ALL THE BEST,