Monday Prep and Plan for Healthy Living

I believe prepping and planning for healthy living is a huge component in making it part of your daily life. Taking a day each week to food prep will save time and money, and having a plan for healthy living will help make your goals attainable. Every Monday I will feature how I food prep each weekend before the work week, as well as my plan for healthy living for the week.  Hello my foodies! I am writing this from the Baltimore airport, headed home from an awesome weekend of soaking in so much knowledge. I was at the Academy of Nutrition and Dietetics weight management symposium and learned so much! Two presentations really blew my mind and is going to change some of the ways I counsel my clients and eat myself, and I want to share all this knowledge with you, too! I am going to post all about what I learned about the circadian rhythm and how it impacts weight loss and fat loss this Thursday, and next week I will share all that I learned about eating to lose fat, while gaining muscle.

I also have a question for my wonderful readers...I am thinking about making Monday's "Prep and Plan for Healthy Living" a biweekly series, rather than weekly. With working full time, I just do not have the time to post more than three times a week. There is SO many topics I want to discuss with you guys about healthy living- including nutrition topics but also natural beauty products, sleep, stress and meditation, exercise, etc. I think if I make the prep and plan post every other week, that opens up a Monday post every other week that I could focus on discussing healthy living topics. I will (for now) continue Wednesday "What I ate Wednesday" posts and posts on Thursday, too. I would love to hear feedback from you, and what you want from this blog!

Now onto the prep and plan!

Food prep this weekend:

Meal Prep and Plan for Healthy Living

Carrot cake overnight oatmeal

Roasted sweet potato wedges

Grilled chicken and roasted red potatoes (cooked by my wonderful husband who helped me food prep!)

Frozen ahead of time: energy bites

Not pictured: Make ahead oatmeal for Nick (made with organic 2% milk)

I did minimal food prep this weekend since I didn't get home until later on Sunday. We are also leaving Thursday morning for the weekend, so we do not need much food prepped.

Meal Plan for the week*:

2016-04-17_Meal Plan

*I find I usually stick to the plan about 80% of the time. If I don't make exactly what I plan, I try to at least use the ingredients.

Exercise plan for the week:

Monday-  Gym before work (deadlifts/back/biceps)

Tuesday- Hot barre

Wednesday- Gym before work (leg day)

Thursday- Gym before work (shoulder/chest/triceps)

Friday- Optional circuit workout or rest

Saturday- Optional circuit workout or rest

Sunday- rest

We are going out of town again this weekend for a wedding in Raleigh, NC. I am SO excited to see so many of our friends! I would like to get in one workout when I am there, so I am going to try and squeeze in a circuit workout either Friday or Saturday. I always feel better when I exercise when traveling, but do not stress if I cannot fit it in. I am consistent in my workouts enough that missing a day or two occasionally is not a big deal!

Sleep and mental health plan for the week:

I am averaging 7.5 hours of sleep a night, I really want to start getting a solid 8 hours. At the weight management symposium, sleep was referenced in its important to a healthy weight NUMEROUS times and recommended a MINIMUM of 7-8 hours a sleep. Am I the only one who feels like no one gets that amount of sleep and maybe that's why so many of us struggle with our weight?! I am actively working on changing this for myself, and have loved using the Sleep Cycle app to track my sleeping patterns.

Same goals with meditation this week, start with a few minutes of silent meditation and end the night with guided meditations. I did okay with this goal last week, and would like to improve it this week. I follow my sister's guided meditations. You can find more Kat on her Bringing Balance Back  series here on the blog  or at her website.

Your turn:

Would you like to see different content on Monday posts? I want to hear from YOU and what you want from this little blog of mine!

Nourish Yo’self,