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 for healthy living went well! I cooked exactly what I planned, and exercised as planned as well. I didn't make it to yoga class Sunday night (forgot I had to pick Nick up from the airport, whoops!), so I just did yoga at home. I started years ago forming the habits of healthy eating and exercise, so those goals are much easier to meet because I formed the habits over time (the key to making your long term goals a daily habit!). Sleep and mental health goals went better, I tried harder this week to work on these. I turned off electronics 30 minutes before going to bed, primarily focusing on getting off social media (this tends to really stimulate my mind). I don't watch very much TV to begin with, but Nick and I are on a serious kick with the Office, so there were a couple nights where instead of reading we watched this instead. Plus, I meditated for 4 nights of the week before sleep!
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*
-Recipe tests: maple almond protein bars with chocolate crust and mocha energy bites stuffed with dark chocolate covered coffee beans (Side note: which recipe do you guys want first?! Comment below, and I will do what is most voted on!)- I froze half the batches
-Cut up bell peppers for salads
-Brown basmati rice (made A LOT, enough for 8 meals!)
-Smoked salmon frittata (for lunch)
-Not pictured: olive oil dijon dressing for salads (for lunch)
*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).
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.
Recipe for the Shepherd's pie with mashed cauliflower, and trying this recipe for Indian butter chicken using chicken breasts instead of thighs. All these recipes happen to be paleo and gluten free. Totally not on purpose, just what I wanted to make this week! I follow no specific diet, but I love trying out different types of recipes, especially ones like these that are so full of real food and veggies! I have been limiting dairy lately, to see if it helps with my IBS and other inflammatory issues I have (allergies, psoriasis) and have noticed a difference! Everyone is different though, some tolerate dairy just fine (like my husband). Just make sure you choose quality sources of dairy when consuming (I am sure I will do a post more on this, one day!)
Exercise plan for the week:
Monday- Hot cardio flow yoga
Tuesday- Gym before work (deadlifts/back/biceps)
Wednesday- Gym before work (leg day)
Thursday- Hot power fusion yoga
Friday-Gym before work (shoulder/chest/triceps)
Saturday- Circuit workout by Peanut Butter Fingers (I loved it so much last week, I am doing it again this week!)
I am SO excited about my exercise plan this week, because I am starting a new training scheme. I met the lovely Kelly at Fuel for the Soul at my job, and we hit it off immediately. She is a dietetic intern and soon to be RD, but also a certified athletic trainer! I contacted her personally, and asked that she create a training scheme for me. I have a split that I follow, and followed a routine for the first part of getting into weight lifting, but now am craving a more structured plan. I have just been doing exercises that I find on blogs/social media, and I knew I could get stronger quicker, if I followed a plan. She broke it up into three parts, and I start the first training scheme this week! I'll keep you updated with how it goes!
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 4-5 nights of listening to the guided meditations before going to sleep.
Do you remember when I posted this study on Facebook earlier this week? One of the MANY reasons sleep is so important to our health! That is why I am focused on improving my sleep, I tend to have a hard time falling asleep and wake up often throughout the night. I know I have some control over this, which is why you see it featured on my goals for healthy living.
Which recipe would you like first? Maple almond protein bars with a chocolate crust or mocha energy bites stuffed with dark chocolate coffee beans? Help me decide!
Do you focus on sleep as part of your goals for healthy living? How would you rate your sleep?