Food prep!!!!!

Now I am a newbie nowhere near an expert or guru when it comes down to this fitness thing but I do have a few things I’ve learned about food prep so let’s share y’all!

1. Make your food taste good. In the beginning I would eat bland foods like chicken breast, broccoli and brown rice. While I still do that, I also have more variety in what I can choose from. I honestly can’t eat plain chicken breast anymore.
2. Prepare 3-4 days in advance. Sometimes if you cook more than you need to you end up wasting food.
3. For the vegetables and fruits that need to be cut and cooked daily put them in a place you can see daily. I have mine out on the counter.
4. You can pre-pack in tupperware containers to make it easier to grab and go. I usually like to choose what combinations I want to put into the tupperware daily so I don’t pre-package anymore.
5. I love eating raw, ‘live’ foods most – so don’t be intimidated by the preparation process. Some foods don’t require any cooking! Like salads, fruits and certain vegetables.
6. This will take time to master, especially if you are new to cooking in advance, but you will become more efficient as you continue to cook weekly.
Here is what I cooked this week:
1. BOILED EGGS: I try to each protein with each meal and have found boiled eggs to be the handiest thing to have when on the go. I can either eat them as is or mash it up and add pepper and some fat free mayo or avocado to give it some texture and taste. I don’t always eat all the yolks, most often its a 1 to 3 ratio.
2. AVOCADOS: I love this unsaturated, healthy fat. I always have fresh ones on hand to either make into guacamole for my husband or add to my sauteed egg whites in the morning. I believe avocado makes everything tastes better!
3. VEGAN COOKIES: My cookie jar is always stocked with either healthy muffins or cookies for my children. In fact, I don’t think they’ve ever tasted store bought cookies, except for at the occasional birthday party.
4. BAGGED VEGGIES/SALAD MIX: I bought string beans and pre-made salad mixes. Typically I only used 1/3 of the dressing provided in any of the packages to decrease the calories and sugar. I usually eat this at night when I serve my family something more starchy and I opt for a lighter menu.
5. FRESH FRUITS: I picked these miniature peaches from my friend’s yard today. My boys often eat 2-3 fruits a day. I will probably make these into muffins later on in the week as it gets more ripe.
6. APPLES/LEMONS/LIMES: Apples is my favorite fruit to eat for energy. They are low on the glycemic index and great pre or post workout. Our family favorite are pink ladies. I also have a bowl of lemons on our counter at all times as I squeeze lemon juice in all my waters to give it taste and help detox me.
7. BANANA MUFFINS: I bake banana muffins weekly. We always have a couple bananas that are too ripe to eat and my mother often gives me her ripe bananas to bake with. The boys love this simple and healthy recipe.
8. FROZEN BLUEBERRIES: I have to emphasis ‘frozen’ because that’s how we like to eat them in our household. I always wash them after buying and put the entire container in the freezer. It’s usually the first thing I eat in the morning followed by my egg whites 30 minutes after.
9. BROCCOLI SALAD: My girlfriend helped me make this dish today. I love broccoli salad! We used 3/4 cup of my smart beat mayo. 2tbs apple cider vinegar and 2 tbs honey for the dressing. I also used almonds instead of sunflower seeds (I wasn’t prepared to make this obviously) and didn’t add any raisins (to lower the sugar content).
10. SHREDDED CHICKEN: I like to keep cooked chicken in the fridge mostly because if I need to fix a quick dinner (like chicken enchiladas made with whole wheat tortillas and fat free cheese) I have it on hand. I can also add some smartbeat mayo and make a quick chicken salad.
11. CUCUMBERS: I don’t often have cucumbers on hand, but I was craving it at the store today and plan on making cucumber salad this week. Again, I’m all about the raw, ‘live’ foods.
12. TUNA SALAD: One of my absolute favorite things to eat. Canned tuna made with smartbeat mayo, red onion, avocado and pepper.
13. MANGO SALSA: This is a family favorite. I’ve never been a big fan of tomatoes but I can eat spoonfuls of this salsa. Just like avocado it seems like adding it to any dish makes everything better. This portion size usually lasts us just a couple days as my husband is a huge fan (and so is baby!)
14. ROASTED BUTTERNUT SQUASH: I usually roast squash and sweet potatoes to prep my carbs for the week. I’ve been trying to be ‘more paleo’ and haven’t been intaking much oatmeal in the morning. Instead I either have my blueberries or squash with my egg whites. I can also eat this with any of my other protein choices. I love it because it’s sweet and savory. I add olive oil and salt and place it in a 425 degree oven for 25-30 minutes (time depends if I cut it in halves or quarters).
15. STRAWBERRIES: This fruit is a constant in our household. The boys love it and so do I. Funny that when I was young, I used to dip them in sugar when I consumed it. I can’t believe I used to do that! It’s so sweet naturally on its own.
16. TURKEY MEATBALLS: Family Staple! Very easy to make and the boys love it! I’ve changed my original recipe somewhat to accommodate my wheat intolerance. I add garlic, onion, parsley, spinach, almond flour, egg, salt, a dash of worcestershire sauce and mix with lean ground turkey meat. I place in a 350 degree oven for 15-17 minutes (if they are baking in miniature muffin tins).

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Maria Kang…..Supermom or SuperBully????

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Hello Beautiful Readers! They say a picture is worth a thousand words, but in regards to Maria Kang, it must be in the millions. Unless you’ve been avoiding all media lately, I’m talking about the picture of SuperMom – Maria Kang. Maria posted a picture of herself on Facebook wearing boy shorts and a sports bra. Below, were her three children with a caption that read “What’s Your Excuse?” The thing that set so many folks off was that she was incredibly fit for a mom of three, and people felt she was fat-shaming others for not looking like her. Some even went so far as to tell her to put her clothes on because they felt she was sending out the wrong message. Now you might be asking yourself..”what does this have to do with me?” The answer. Everything.
Maria Kang could just as easily be you or someone you know. Someone who has made a conscious decision to not let the responsibilities of motherhood put her fitness on the sideline. If you know me, then I give an applause for what she’s about. I believe the backlash has been nothing short of ridiculous. How is this fat shaming!? I’m a firm believer in working hard to get what you want and taking your life I your own hands. On the contrary, motherhood should inspire you even more to put your fitness at the forefront. Want more energy to play with your kids? Do you feel like your eating habits have taken a wrong turn? Well, you have the power to change all that. All it takes is better planning and a desire to make the changes.
Let’s imagine that you were in Maria Kang’s shoes. You’re raising your kids. You’re handling your responsibilities. You’ve put in the time to make sure you feel and look your best. But are you being selfish? Are you in shape just for your own personal vanity? Are you fat-shaming because you care about your health as a mother and want to inspire others? Do you see just how crazy it seems now? People will do their best to try to derail positive actions when it makes them question their own situation. Think of all the positive light you could bring if you took charge of your health. Imagine having the body of your dreams and the energy to play with your children. What would you be willing to sacrifice to have that fitter, healthier lifestyle? You see the reality is, Maria Kang has the same tools you each have. She simply has chosen to utilize hers. Hopefully, she had the support from family support and friends. But you can’t let lack of family support hamper your fitness endeavors. Just like Maria, you’ll face haters and naysayers. They’ll come in the form of friends, co-workers and loved ones. They may even call you a bully. While I believe that the term bully has no place in the situation, but if being a bully means you get to live a fitter and healthier lifestyle, then I say bully on!

Beginning a fitness journey??

Not everyone is an expert when it comes to working out and exercising I by no means profess to be one….hell I just began my fitness journey to get my body back after two kids. However, there are tons of tips, tricks, and secrets that will make working out one of the best things you’ve ever done for yourself. If you are looking to learn more about physical fitness or if you have decided that now is the time to lead a more active lifestyle, here are a few workout tips that are sure to make your experience worthwhile.
1.Have realistic goals
Are you looking to lose 50lbs? Do you want to tone up and put on some muscle mass? Once you have a main goal in mind, you’ll want to divide it into more realistic and attainable goals. While you can lose 50lbs eventually, it’s a lot easier and much more self-pleasing to have mini goals, such as losing 5lbs each month. Make sure you have mini goals that lead to your main goal, or else you’ll have a hard time feeling like you’ve accomplished anything.
2. Be consistent
No matter your overall physical goal, you want to always stay consistent with your exercise routine. While it’s okay to slack off once or twice throughout the month, don’t make it a routine occurrence. Stick to your diet, drink plenty of water, and push yourself to work out, even if you really don’t want to. You’ll feel better about yourself later on and in the end you’ll see results.
3. Have a quality routine
Having a poor workout routine can be detrimental to your physical fitness goals. No matter if you want to lose weight or get stronger, you want to have a routine that is dynamic and allows for plenty of growth and changes. Don’t become a treadmill bunny and do nothing but run each day. Incorporate stretching, strength training, cardio, and even interval training.
4. Workout with someone
Even if you’re steadfast on meeting your physical fitness goals, it’s always better to have someone who you can workout with. No matter if it’s a friend, a coworker, your neighbor, or a family member, nominate someone as your workout partner who will hold you accountable, and vice versa. Having someone to share your goals and progress with makes the process a lot easier. Plus it’s always nice to have someone to push you to go harder.
5. Commit to a lifestyle change
You’ve seen the stories and maybe you have a personal experience, but when it comes to living a healthier and fit lifestyle, it has to be a long-term change. There are too many people who set forth to lose weight or tone up, and then once they hit their goal, they stop, and before you know it they’re back to their original lifestyle. Make a commitment to make forever changes, not temporary ones.
6. Challenge yourself
Exercising and seeing results is all about being able to push and challenge yourself. You won’t see much change in your body if you are going for the same mile long walk at a pretty slow pace, just as you won’t see changes lifting nothing but 5lb weights. Once you get comfortable with an exercise, push yourself to do something a bit harder. Run instead of walk or use heavier weights if you want to keep seeing results.
7. Don’t always rely on the scale
The scale isn’t the end all to weight loss and changing your body. In fact, if you are looking to lose weight, it’s best to avoid the scale as much as possible. Instead, focus on the mirror, your clothes, and yourself. How do you look in the mirror? Is your face thinner? Are your jeans fitting a lot less snug? Do you feel more confident? The scale isn’t the only factor in measuring weight loss.
8. Drink as much water as possible
Water and working out go hand-in-hand. Whenever you’re breaking a sweat, you want to have water near by. You should also be drinking water throughout the day, even when you aren’t very active. Drinking the recommended 8 glasses of a water a day is ideal. This way your body remains hydrated. Not drinking enough water throughout the day can leave you dehydrated, tired, and at risk of cramps.

Marpay Fitness

Unleash The Lion Within!

Jesse-b PT

Healthy Happy & Active

Project Light to Life

A bucket list blog: exploring happiness, growth, and the world.

KITCHEN CICI

Food Innovator, Clean Eater, Recipe Sharer. My kitchen is small but mighty.

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