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. How did last week go for you? My plan went almost as planned...On the food front, I quickly realized that I had too much to do on my to-do list Wednesday to cook, so we just had a "make your own meal night", Nick ate leftovers and I had eggs and veggies (my go to for a quick dinner). I ended up making the Indian butter chicken on Friday night. On Saturday night I wasn't sure what I wanted to make, but I ended up making my favorite meal- burgers and fries! I made sweet potato chipotle burgers topped with guacamole and spicy sweet potato fries with lime zest and curry ketchup. YUM. I am working on perfecting on these recipes for you!
My exercise plan for last week went almost as planned. I got a terrible headache at work Thursday, and ended up coming home instead of working out, and went to bed almost immediately. Old me would have taken headache medicine and forced myself to workout, but I am really trying to limit any and all medication I am taking. I ended up resting on Thursday and Sunday. I went on two long walks with Porter on Sunday, but just wasn't feeling an intense exercise. I rarely feel that way, I always look forward to working out (again a habit that took time to form), so when I am not feeling it, I don't stress about it. Can you tell a theme here? Listen to your body. Don't stress. You will never reach a healthy weight by ignoring your body's cues and by stressing out, trust me- I've been there!
Sleep and meditation went great! I cut off electronics by 8:30pm each night and this felt especially great. I know networking on social media is a wonderful tool in helping me reach readers and helping others, but at the same time I cannot let it control my life! It really helped giving this a cut off time. I also meditated following guided meditations almost every night this past week, and my sleep was glorious. Coming from someone who has a hard time falling asleep and wakes up soooo many times throughout the night, this was awesome!
And now for my plan this week...
Food prep from yesterday:
-Oatmeal for Nick, made with organic 2% milk and oatmeal for myself, made with unsweetened almond milk*
-Roasted sweet potatoes and sweet potato hash
-Energy bites (froze half the batch)**
-Homemade mayo (I'll add a recipe for this, soon!)
-Not pictured: chicken salad (for lunches) and chicken broth
*To make "make-ahead" oatmeal: In a large pot add 1 cup of steel cut oats, 4 cups of liquid of choice (I usually do half milk/half water), 2 T chia or flax seeds, a dash of cinnamon and pinch of salt. Bring to a boil and boil for two minutes. Remove from heat and stir in a splash of vanilla extract. Once cooled, place in Tupperware and store in the fridge overnight. Portion out your serving the next day, and re-heat. Makes 4- 1 cup servings. Just add toppings! Nick adds maple syrup and peanut or almond butter, and you can refer to this post to see how I eat mine. I eat half of a portion to make it FODMAP friendly for my IBS, which is one of the reasons I add so much to it (to make it more filling).
**I am going to be out of town the last two weekends in March for bachelorette parties with my best friends from college. So excited. But the weekends are when I do all my food prep/recipe testing/photography/write posts for this little blog. So I am trying to prep knowing there will not be much time for that those weekends, and I am making extra food to freeze for when I get back in town. It's always nice to not have to worry about what we are eating. I have also been buying some items to make my life simpler, like Blissful Eats granola and Double Dose Bakery waffles. I usually make my own granola and waffles, but during busy times in my life, I like purchasing items like these to make life simpler.
Meal Plan for the week*:
*I find I usually stick to the plan probably 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) and hot cardio flow yoga
Tuesday- Circuit workout by Kay the Fitness Foodie
Wednesday- Gym before work (leg day)
Thursday- Gym before work (shoulder/chest/triceps)
Friday- rest (New Orleans!)
Saturday- rest (New Orleans!)
Sunday- rest (travel home)
On to week 2 of my new training scheme by Kelly at Fuel for the Soul. Oh my goodness the first week was so brutal (in an amazing way!) I cannot believe how much more intense my workouts are now that I am following a more structured plan. Most of my workouts for this week are in the beginning of the week. Since I am going to New Orleans this weekend, I am anticipating lots of walking/being active, but no exercise routine. Honestly, I don't stress too much if I cannot workout on vacation. I always feel great when I do exercise when traveling, and I usually do when we go home to visit family. But on trips like this, where I want to focus on spending time with friends I never see, and I want to live in the moment and not stress about getting up early to work out, it's worth it to me to take rest days. I am very consistent at home about exercising 5-6x/week, so if I have a week or two here or there where I don't get in all my workouts, no big deal!
Sleep and mental health plan for the week:
For sleep, my plan is to continue giving myself 8 hours to sleep, so yup that means if I wake up at 4:45-5am on the weekdays, going to bed by 8:45-9pm. My goal is to turn off electronics by 8:30pm and start meditating at nighttime by 9pm. I follow my sister's guided meditations, you can find more about that on her guest post or at her website. I am working on making meditation a daily habit at nighttime and in the morning, but starting first with nighttime because that is easier for me. The goal this week is 4 nights of listening to the guided meditations before going to sleep.
How do you ensure healthy eating when traveling or not able to food prep?
Do you workout when you travel?