Overnight Oats

overnight oats blog pic

Version 1 on the left >>>>>Take 1 c oats, 1 c almond milk-unsweetened, 1 tsp flaxseed meal, 1 tsp chia seeds, cinnamon and nutmeg add to bowl and stir. Place uncovered in fridge overnight. When ready to eat add fresh fruit and a few drops of honey-more cinnamon if you want too! Makes 2 servings.

Version 2 on the right <<<<< Take 1/2 c oats, dash of cinnamon, nutmeg, ginger, 1 tsp flaxseed meal, chia seeds and coconut flakes-unsweetened, 1/2 c almond milk-unsweetened, 1/2 c mixed berries-fresh or frozen, 2 heaping tbsp Greek yogurt. Stir well and place in fridge overnight. Makes 2 servings.

Enjoy!! A

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Market Mondays Week 2

market mondays week 2

I had a fabulous time at the market as I usually do on Monday afternoons!

Here is what I got and what I plan on doing with it:

pumpkins-3 of them to decorate the front porch…bring on fall!!

yellow and green beans-to eat raw with other veggies with or without humus or Greek yogurt dip

celery-eat raw with other veggies, trying to get Max excited about them

carrots-Max loves carrots and we were out!! yikes!

cucumber-salads, raw with other veggies, trying to get Max excited about them

chicken-almost 2 lbs/2 pcs-dinner and leftovers for one night/day this week

brown eggs-hard boil and scramble, add to salad for protein

lettuce-salads

butter-needed it for various things

3 sweet potatoes-eat with eggs for breakfast and with chicken for dinner one night this week

2 honey crisp apples-they are delicious!! snack for all with almonds (the three of us usually share one big apple which I think is adorable!)

green grapes-snacks for all! pre and post workout too

bananas-smoothies, pre and post workout, add to overnight oats, snack for Max

avocado-add to salads, eat with eggs

huge yellow tomato-make a tuna stuffed tomato with Greek yogurt

and finally…..2 mini homemade peanut butter cups 🙂

Total spent: $41.18

Total saved: $4.62 because I brought my reusable Harvest Valley bag!

So, you can see that I was very well behaved at the market I think because I truly wasn’t craving anything or hungry. I ate some leftover Butternut squash and lentils soup for lunch before I went. It was very filling and satisfying! I had a list and added a few things as I saw them there. Remember what you buy in those moments at the store is what you will eat for the week so behave and make smart choices! I have trained myself to want and enjoy things that grow from the ground or fall off trees! This is why most of my purchases were produce! That is what makes me happy 🙂

Here is what I plan on eating the rest of the week:

Tues-overnight oats, left over soup, raw veggies and humus, grapes and protein shake before and after my workout then a tuna salad with eggs and tomatoes

Wed-eggs with salsa and avocado, cinnamon toast with pumpkin butter bread, banana before my run and protein shake and granola after my run, salad for lunch and chicken, green beans and sweet potatoes for dinner

Thurs-oatmeal, raw veggies and humus for snack, tuna stuffed tomato for lunch, apple and almonds for snack and fish, rice and small salad for dinner

Fri-eggs with salsa and avocados, apples and nuts for snack after my workout, smoothie for snack in afternoon and homemade mini pizza boats and then most likely some ice cream 🙂 🙂

Sat morning I am doing a fun 5k and obstacle course and will prob eat eggs and toast for breakfast before hand 🙂 🙂

Of course I will drink tons of water and tea all day too!

Yay!! planning is fun and now…I don’t even have to think about it. Just stick to the plan and get the results. For me the result is a happy & healthy balanced life! Wishing the same for you!

xo~A

Butternut Squash & Lentils Soup

butternut squash and lentils soup

To make just add:

butternut ingredients

2 tsp minced garlic and 2 tbsp olive oil or butter to a soup pot or dutch oven over med heat

1 small red onion or shallots diced

4 to 5 celery ribs chopped

4 to 5 large mushrooms chopped

1 cup cubed butternut squash

Cook down for about 15 min then add:

1/2 cup white wine or cooking wine

Let it reduce

Add salt, pepper, 2 bay leaves, coriander, cumin and cayenne pepper-to your liking

Stir and continue to cook on med heat

Add 1/2 c any color lentils-I used red

Next add 12 oz low sodium chicken stock or broth and 12 oz water, bring to a boil then lower to simmer

Add in another layer of salt, pepper, cumin, coriander and cayenne pepper to your liking

Add the juice of 1/2 lemon and zest too if you wish

Add 1 c kale or spinach, stir until it wilts down and then serve

*remember to remove the bay leaves if you used them*

Let it cool completely  before storing in the fridge.

butternut squash ingredients

This is a great make ahead idea for your meal prep for the week. It is packed with nutrition!!

ENJOY!!!

A

Fast Track Workout and Nutrition Advice

track workout

I wanted to share with you my workout from yesterday! It was short but awesome!

First, I ate some delicious overnight oats that I made with:

1 c oats, 1 c almond milk, 1tsp flaxseed meal, tsp chia seeds, half banana (added in the morning) cinnamon, nutmeg and a few drops of honey (also added in the morning.)  I ate 3/4 of this and saved the rest for after the workout along with a protein shake.

overnight oats

I dropped off my son at Kindergarten at 9:15 and by 9:27 I was on the track running. I ran the first mile in 8 minutes and 40 seconds-which is fast for me! I can’t keep that pace for more than 1 to 2 miles (yet). I walked 1 lap and then ran 2 at the same pace, walked 1 and then ran 2 more at the same pace. It took me 25 minutes total, a total of 2.5 miles and I  felt like I had accomplished something! I was home by 10 am. Not to bad if you ask me!!

I drank my protein shake in the car right after and when I got home I ate the rest of my oats.

I want you to think of your workout as 3 total parts. Each workout whatever it is should have a beginning a middle and an end.

Begin with a proper pre-workout meal/snack

Workout-doesn’t have to be for hours. It  can be quick as long as you are working hard-that’s the key!

End with stretching and a proper post workout meal

Also proper rest is crucial! I have noticed that 3 to 4 workouts per week are perfect for me. I do a running, yoga & strength training combo. I work hard during those workouts and my body needs the other days to truly rest/recover and rebuild! So does yours.

I found this infographic that may help explain 🙂 xo, A

greatist pre and after

Market Monday Week 1

market mondays 1

Happy Monday and welcome to my newest post category featuring my food purchases from the local Market. I go to this market every Monday. It is 5 min from my house and the their farm is 10 min from my house. Harvest Valley Farms has fresh, delicious real food and it makes me real happy to live so close. 

I am encouraging you to go to your own local market and shop weekly for what you need. When you shop at massive sized big box stores you tend to stock up as if the world may end on foods that can withstand a bomb. Trust me, take your chances and just get what you need as you need it. I stock up on some essentials but mostly I go to Aldi’s or Giant Eagle two times per month and my market every Monday.  At my market if you bring one of their reusable bags you receive 10% off of your order. I love eating and I love saving money so I go on Mondays! 

I love food shopping and often wish I could go with my friends, family and clients to share my knowledge of what I have learned over the past 4 years on what to buy and what to stay away from. If you know me then you know I am real and I want my sweets/treats too but I truly do love eating healthy real food. 

My hope with these weekly posts is that a little bit of me will go with you to the market or grocery store and help you make better/smarter food choices! 

Today I bought/what I plan to do with it/why:

BECAUSE YOU SHOULD ALWAYS THINK BEFORE YOU PICK-No mindless shopping!!

And no going to the store HUNGRY 🙂

Grapes-Max snack, add to cottage cheese or Greek yogurt

Apples-using to stuff a pork tenderloin and eat as snack with pnb

Lettuce-salads

Tomatoes-add to salads, make tuna salad and add to Greek yogurt

Potatoes-side dish with pork at dinner and eggs at breakfast or lunch

Bananas-smoothies, add to granola, Max snack

Cheese-provolone and feta-salads and roll ups for Max’s lunch with turkey

Salsa-add to eggs

Pumpkin butter-because I have been waiting all year, add to c&s bread at breakfast with eggs

Cinnamon and sugar swirl bread-my sweet morning or night treat with pumpkin butter

Almond milk-smoothies, add to granola

Vanilla ice cream-Max for dessert

& Crumble topping-to make berry cobblers in ramekins this weekend!

Total spent: $34.92

Total saved b/c of my bag: $3.88

I hope this helps you with ideas and to stop and think about what you need. It’s not all about what you want. Self-control goes a long way for the minutes you are at the store are the minutes that determine what you will eat all week! Chose carefully and nutritiously~ A

Mex Noodles

 

 

 

 

mex noodles collage

 

 

 

Mex Noodles! The entire family will love!

1 lb ground turkey

3 cups dry egg noodles

1 c corn

1 c black beans

1 c diced tomatoes

1/2 or whole diced avocado

1 c Greek yogurt

1 c shredded cheddar cheese

Cook ground turkey with seasonings that you and your family like. I used oregano, salt, pepper, cumin, coriander, garlic powder and paprika and a dash of cinnamon.

Once the turkey is cooked add beans, corn, tomatoes and avocado to skillet and let cook down for 5 min or so.

Cook noodles according to package directions then drain and set aside. 

Add Greek yogurt and cheddar cheese to skillet. 

Add cooked noodles to skillet, stir and serve!

Serves 6

Enjoy!! 

A

 

 

Spicy Sausage Banana Peppers

spicy sausage banana peppers

Simple and so easy to throw together! Delicious and nutritious of course! 

Preheat oven to 375 degrees

Cook 1/2 lb spicy sausage (or ground beef or turkey) and drain, set aside

Wash and cut 6 to 7 banana peppers-slice through one side to open them like (like in the picture)

Place a few teaspoons of sausage in each pepper

Take one 14 to 15 oz can of diced tomatoes or 2 cups fresh diced and place at bottom of pan

Add one tsp tomato paste and mix/spread around the bottom of the pan

Add 1/2 c diced onion to pan

Add 1 c diced mushrooms to pan

Add 1 tsp of each: garlic powder, basil, pepper and oregano (pinch of salt and red pepper flakes too if you wish)

Mix around tomatoes, seasonings and veggies

Place peppers on top and bake for 20 minutes

Then add 1/2 cup shredded Parmesan or mozzarella cheese over top along with 2 tbsp panko breadcrumbs if you wish and bake for 10 more minutes

Serves 2

Can serve with some Italian bread and or salad. No pasta needed!

Enjoy! xo

A