Meal Plan 12/9 – Hustle & Bustle

Merry_Christmas_by_dimantAlright, I made it through the Thanksgiving holiday week with a sushi indulgence (Love Boat Sushi of course) and a fabulous traditional feast plus a few leftovers.  I have an obsession with baking pies so I actually traveled with my homemade apple cranberry pie and brought it with us on the plane to San Diego.  Crazy? Yes, but I made it with apples from Colorado’s western slope that were hand delivered by clients of mine so I say it was worth it.

So now into preparations for the Christmas feasting.  And by preparations, I hope we all know by now I mean eating so healthy I deserve to feast.  So lets get back on the healthy wagon and make it happen!

Monday – Chicken breasts with roast red pepper pasta (the pioneer woman) and side salad

Tuesday – Holiday board meeting/dinner with my husband

Wednesday – Body for Life Turkey Chili

Thursday – Beef & Broccoli with brown rice (cooks Illustrated)

Friday – Mini Turkey Meatball sandwiches (the pioneer woman – sub ground turkey) with veggies and red pepper hummus (cooks illustrated)

Saturday – leftovers

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Weekly Meal Plan 11/11

First let me express my honor and gratitude to all of our amazing military past and present for their hard work and sacrifice.

Now, I will share with you my not so amazing but totally useful weekly meal plan.  By the way, we have 17 days until we feast.

Monday – BFL Turkey Spaghetti with steamed broccoli

Tuesday – Lighter Chicken & Dumplings (Cooks Illustrated)

Wednesday – date night for me and my husband (woo hoo!) so the kids get pizza.  Our Safeway makes really good take & bake!

Thursday – Steakhouse Pizza (the Pioneer Woman)

Friday – BFL Turkey Taco salad

Saturday – leftovers

Weekly Meal Plan 11/4

Avoiding the "Holiday Bulge" - Thanksgiving/ChristmasWith 23 days until Thanksgiving, it’s time to hunker down and stay consistent with home-cooked healthy meals.  I love the holidays and the traditions of family gathering and eating, mostly the pie…and mashed potatoes with manchego…and gravy…and, well I guess everything.

So my prevention is planning ahead so as to not get stuck with the ol’ conversation of

“what’s for dinner?”

“I don’t know, I don’t have anything thawed”

“Well then, let’s order pizza”

sound familiar?

 

Here’s my weekly meal plan for this week:

Monday – roasted trout with roasted asparagus and couscous.

Tuesday – Potato soup with white chicken (the pioneer woman)

Wednesday – shrimp jambalaya (cooks illustrated) with steamed broccoli

Thursday – beer & BBQ braised pork with brown rice and salad

Friday – leftovers

Saturday – ground turkey tacos

Weekly Meal Plan – 10/21

spaghettiI’m somewhat satisfied at my exercise consistency since my kids went back to school.  There have been some bumps in the schedule from taking 2 trips in 7 days but other than that, I’m still on track.

My new motivation for consistent eating and exercise is knowing Halloween is near and my sweet tooth will be challenged.  I love candy.  I’ve learned that I can’t buy candy corn or mallow creme pumpkins anymore as I will eat through the whole bag in one sitting.

Meal Plan

Monday – Turkey spaghetti with green beans click here

Tuesday – BFL Chicken Enchiladas

Wednesday – Turkey Burgers with baked fries and broccoli

Thursday – BFL Turkey Asian stir fry

Friday – Roast Pork Tenderloin with red pepper ginger slaw and steamed rice

Saturday – leftovers!

Weekly Mean Plan – 10/14 Fall has arrived

OK, I’m back from a couple crazy travel weeks!  Fall has arrived here in Colorado so my meals certainly will reflect that.  I love soups and stews and when the weather turns cold, they are perfect!

Monday – Beef & Broccoli with brown rice from Cooks Illustrated

Tuesday – Frito Chili Pie (with ground turkey) from The Pioneer Woman (cheese and more fritos for the kiddos, less for mom & dad to be healthier)

Wednesday – Turkey goulash from Eating for Life

Thursday – Chicken Tortilla soup from The Pioneer Woman

Friday – Leftovers

Saturday – Pulled Pork Tacos, yes The Pioneer Woman

Weekly Meal Plan – Birthday week

Thrilled for an easy cooking week because of my birthday! I love food. I love good food. It’s why I workout.

Sunday: Free day. So yummy Spicy Pulled Pork tacos from the Pioneer Woman
Monday: leftovers
Tuesday BIRTHDAY DINNER at The Palm!!
Wednesday: Stuffed Chicken Breasts with steamed broccoli (Cooking Light, America’s Test Kitchen)
Thursday: Salmon roulades with cucumber relish and brown rice (Martha Stewart I think)
Friday: Flank steak with mashed potatoes and herbed tomato couscous (eating for life)
Saturday: leftovers or something with ground turkey 🙂

Weekly Meal Plan – 9/9

Monday: chicken soup & dumplings
Tuesday: Eating for Life Turkey Goulash (photo recipe)
Wednesday: Beef & Broccoli
Thursday: Eating for Life Balsamic Salmon Salad (photo recipe)
Friday: Turkey burgers, baked fries and roasted asparagus
Saturday: Leftovers

 photo 2 photo 3

 

My new favorite find for a quick lunch is “Flat Out” flatbread wraps. They are only 100 calories, they have 9 gm of protein each and most importantly, they stay together and don’t crack like some tortillas. Check ’em out!

photo 1

Weekly Meal Plan – 9/2

This is not a usual week with the holiday weekend and a mid-week date night, but this is life.

Here’s my weekly dinner plan for the family:
Monday – Free day holiday, Casa Bonita. Not exactly worth it for a free day…except for the sopapillas! yes I had 3.
Tuesday – Date night! (chef’s table dinner = free dinner) kids have a sitter so I’ll hook them up with pizza or leftovers.
Wednesday – Curried rice with shrimp, basil and carrots click here for the recipe from Real Simple
ThursdayTurkey spaghetti with steamed broccoli
Friday – steelhead trout with brown rice and green beans
Saturday – leftovers
Sunday – Free day (We follow the eating plan from Body for Life by Bill Phillips which means we have 6 days of clean and healthy eating and 1 day where you are free to eat whatever you choose)

If you have healthy recipes your family loves, head over to my Facebook page and share them!

How to Keep the Exercise Habit

Kindergarten-Style Reinforcementcalendar tracker

We are now one month into the new year and it is the time when most resolutions begin to fade.  This is the time to find your motivation, to find your inspiration and to learn how to bribe yourself.

My favorite trick to keeping an exercise habit is exactly what drives toddlers to potty training success and motivates kindergarteners to a candy reward…STICKERS!  Simple and easy.  Pick the habit you want to reinforce (exercise, eating well, not biting your nails, whatever) and go pick out a fun calendar and stickers.  In my case, I pester my friend Neyzza in Puerto Rico to send me the latest wall calendar so I can dream about moving back, and then I use my sparkle smiley face stickers to track each time I workout.

My secret is posting the calendar on the wall by your toilet.  It sounds silly, but it is where you go the first thing in the morning and the last thing at night.  It is a visible reminder that you made a goal and you are going to keep it.

Next, you set a goal and think of your best reward.  For me, my goal is to average 4 workouts per week.  My reward rotates between getting a massage, a new workout top, or a date night with my husband.  My Trainer Jill has some great tips on rewards and tracking even for those with more detailed goals.

Now you can hold yourself responsible!  If you get sick, feel low on energy, feel your pants are getting tight then look at your calendar.  You probably don’t see many stickers.  When you see a month full of stickers, you should feel healthy, proud and full of energy.  Keeping an exercise habit (or any habit for that matter) is easier when you keep it SIMPLE, FUN & SUPPORTIVE.