My favorite way to Meal Prep

Now that the snow is melted and the weather is slowly warming up Sunday nights we grill. This is also my favorite way to meal prep. We just add extra veggies and protein to the grill. Two bonuses is that because we grill there are not extra dishes and since my husband grills he gets involved in the meal prep. Shhh do not tell him not sure if he has noticed!

Yes we are busted sometimes we turn into a date night and add wine. 

Notice we fill the grill, no open space.  I have containers that I divide up the extras for my 

husbands lunches thru the week. If I have extra I just freeze his lunches. (I do this if I think they will be in the fridge longer then a week) I love having these individual sized lunches for the two of us.

They are ready at any time. 

For those of you who know me well I prefer chicken or fish. I am noticing that I am obsessed with Brussels Sprouts. This is one of my favorite meals. Something else you should know I am all about super simple meals. We can all grill a chicken breast and cut Brussels Sprouts in half and wrap in foil. DONE a healthy dinner is that simple. 

I wanted to share with you a new favorite. Sriacha BBQ Sauce. I can only find this at Trader Joes. 

I love this on my Turkey Burgers and Chicken. You do not need a lot but adds a ton of flavor. 

Make your next grilling night a food prep night. I promise you will not feel like you meal prepping.  Fill that grill do not waste any space. 

Have checked in with your mind?

Your Mind the the most Powerful Muscle

A big part of our Journey is personal development. I was having a conversation with a friend recently. We were talking about the battle of "the up and down pattern with our weight" and why is that?

Making personal development a non-negotionable will be your game changer. Many of us go thru the pattern of taking off the weight only to put it right back on. Trust me I did this for years. You know what is the difference is now? I work on my mind, consistently. I work towards developing everyday.

Where to start you ask? First you want to schedule in time each day. For me I like to make it the same time, then I do not even have to think about it. Your schedule may change often so find your jive. I wake up earlier in the morning to get it done. I find it so peaceful my kids are sleeping, I have a hot cup of coffee and I am rested. I feel this set my mind up to have the positive attitude I need to enjoy the day.

How long for each day?  Start a with 10-15 minutes with time. Then work up to a little longer. I would love to see you enjoying 30 minutes. However you will know how much time you enjoy to have.

What to do during this time? Here are a few great ideas,

• Daily Devotionals
• Reading (personal development, business topics)
• Gratitude Practice: Get a Journal and each day write a minimum of 10 things you are grateful for. Some days challenge yourself and write as many as you can for 1 minute. These things can be as simple as sleep, hot cup of coffee, health foods, able to workout! A Gratitude Practice is magical! 
• Journaling: Add in your gratitude practice just a habit of writing down thoughts, ideas, expressions! It feels good! 
• Prayer/Meditation
• Just enjoying QUIET time: We rarely have quietness in our days.  We need it. It is important to be ok in the moments of quiet and let our mind wander. 
• Find a online coaching program

I personally am always switching theses practices up. However always doing my gratitude practice.
Why I told my friend to get back on track of working on her mind was because I knew everything else would fall into place. When we struggle we start thinking negative. "You cannot do this" "You are not strong" "You will just fall off again" Yet when working our mind we will have more positive thoughts and will feel more confident to push it in the gym and to eat healthier!

Now go, schedule it in. Get a Journal and get started. Remember one thing, do not be hard on yourself, it is not about being perfect. You are perfect just the way you are!

Squash Zoodles Bake

Last week I was inspired by 2 of our favorite meals and combine them into one. 

Squash Zoodles Bake

Ingredients:
1 Large spaghetti squash (cooked, I cook mine in the crock pot)
2 Zucchini
1 lb Grass fed beef or ground turkey. 
1 jar Organic Spaghetti sauce. 
1/2 Yellow onion chopped
1 tsp. Garlic powder
1 tsp. Italian Seasoning
1 cup Organic Mozzarella Cheese. 

Take your cooked Spaghetti Squash and shred into your 9X13 non stick pan.  Spread your squash to make a bottom layer. Then take out your Veggie Spiralizer and 2 Zucchinis. Spirals your zucchinis to create your next layer.  Brown your hamburger and add in chopped onion, garlic powder and Italian seasoning  Once fully cooked add in Spaghetti Sauce. Once mixed well make your meat sauce your next layer. Then top with cheese. 

Bake at 375 for 40-45 min.  I served with more cheese and Parmesan cheese on the side (my kids like extra cheese) and a side salad. 

Banana Yogurt Pancakes

Yesterday morning we changed up our favorite Banana Protein Pancakes. Now we have new favorite so much that we had to make them again this morning.

Banana Yogurt Pancakes

1 Banana

3 Eggs

1 cups Oats

1/3 cup ground flax seed

1 cup Greek Yogurt

1/2 tsp. of Vanilla 

Dash of Baking Powder

1/2 frozen or fresh blueberries

Blend all ingredients together besides the blueberries. Once mixed well pour onto griddle. Then add in your blueberries, a few to each pancake. Flip, once light brown on each side ready to enjoy! We like to top ours with Maple Syrup and Peanut Butter.  

You are invited to join us tomorrow night! 

The Holidays are here!

I love this time of the year parties, time with family, traditions and so much more. However it can be a time where we forget our goals an lifestyle. When this happens we tend to feel not so good or sluggish. Here are a few of my favorite tips to continue to stay on track, feel my best and still enjoy the Holidays! I hope you will too! 

Holiday Tips!

1. Respect your Schedule: Continue to plan your workouts and meals. Do not let your schedule fill up to full. It is important to enjoy this season, so slow down!
2. Make some healthy holiday goals. This may be to promise yourself to continue with 3 workouts per week. Maybe to stick to your sleep schedule. Make a goal of only cocktails for new years. Have fun with the goals they can be small ones that will make a BIG difference.
3. Keep up your water in-take. With all the errands, parties and more going on, this will help you continue to feel your best. Do not leave the house with out any water!
4. Wake up each day and start it right! With a glass of water, vitamins, your reading/gratitude/personal development. 
5. Workout. DO not skip!
6. Never go to a Holiday Party Hungry. This will help you from over eating. My favorite is to have a half of protein shake just before I leave.
7. Before eating at the party, look over all options. Then you can be prepared with what healthier options you will place on your plate and what special treats you will enjoy!
8. Be active after your meal! Bring twister and get the kids involved. Pack your winter boots and head outside. Whatever you do try not to head for the lazy boy for a nap.
9. Most of all remember this is a time to ENJOY~ Do not stress or worry about the small things. Just enjoy.   
   
   
   
   
   
   From my family to yours We Wish You a Happy, Safe, Healthy and Memorable Holiday Season! 

A few of my favorite things . . . . .

I have a few favorite things some are in my life daily others are for a season and some I am just simply on a kick!  I love sharing these with you because it may be something you have never tried and might want to! Who knows it my become your favorite too. 

This photo sums up a few of my favorites that I have in my life daily. 

1. HOT Coffee- Organic with green tea extract, trace minerals, and coconut oil.

2. Devotionals & Books

3. Journal

4. Candles

Let me just say these 4 things is how I love to start my days. Coffee after my water. While I enjoy my coffee it is devotional/reading time then time to journal.  

This is at a early time in the morning while the house is quiet, it is my alone time. I believe we need quietness and time to ourselves to reflect and learn.  This has been huge for me in my growth. You may not have a hour each day but even starting with 15 min. a day will start to make a difference.

The Candle tops it off for me as silly as it may sound. I love the light flickering and the smell it gives. I find candles very peaceful.

Poached Egg & Kale.  I just fell in love about 2 weeks ago. I never had a poached until then and now have had them often. I love the magic in making my egg in water not oil. I sauté kale. Then enjoy!  Writing about this now makes me kinda hungry for one. 

Cauliflower Soup! I think I love this for many reasons. It is fall in Minnesota and this time of the year screams soup. It is easy it is to make. Best of all EVERYONE in my family loves it! They love it to the point that I now make a double batch and my kids ask of it in their lunches. 

Here is the recipe. 

Cauliflower Veggie & Bacon Soup

• 2 tablespoons olive oil
• 1 chopped onion
• 1 head cauliflower chopped roughly
• 2 c. organic milk
• 1 head fresh broccoli
• 1-2 cups chopped carrots
• 4 cups. organic vegetable broth
• 1 lb. Cooked - cut into pieces BACON!! 
• Salt and Pepper to taste

Heat olive oil, onion, garlic and cauliflower until cauliflower softens. Then add Milk and broth. Cook 5-10min.  to a slight boil.  Then turn down to med. heat. Use a Immersion hand blender to puree the cauliflower (I love to leave some cauliflower pieces).  Then add Broccoli, Carrots and bring to a low boil until they are soft. Last add Bacon. 

Salt and Pepper to taste and I love fresh Parmesan Cheese on top! 

Enjoy~