Chicken with Mustard Cream Sauce

Sausage Kale Saute with Polenta

Turkey & Quinoa Stir Fry

Turkey & Quinoa Stir Fry

Hummus Encrusted Chicken

HUMMUS-ENCRUSTED CHICKEN

Salmon Salad

One Pot Tomato Basil Pasta & Cilantro Lime Chicken

Meal Prep Take Two

Hello loves!

I have had such a huge influx of people asking for help with meal prep, I thought I would write it all down. It's not anything special, I'm definitely no expert, but maybe something I do can help you out.

When flexible dieting, you need to stay within certain number of grams of fats, sugars, carbs, and protein. How you determine this based on height, weight, exercise, desired outcome, etc and is better explained on IIFYM.com.

When I meal prep, I look

One Pot Kale and Turkey Pasta & Tomato Chicken Quinoa

Meal Prep for Healthy Living

When I was in my late teens and early twenties, I did not understand the importance of eating healthy. I thought that as long as there was food on the table, we were set. The last few years have been all about healthy eating for me, my husband, and more importantly, the kids. We are leading by example and luckily the children are following suit. They enjoy healthy meals immensely! My oldest, Brody, who is 9, prefers healthy meals to anything else. He refuses to eat fast food, not because of any urging on our parts - frankly, while I do not particularly enjoy fast food, I think once in awhile for the kids is not a bad thing - but I believe that Brody can taste the quality difference between healthy and unhealthy foods.

One Dish Mexican Quinoa

Post Baby Body

I was a bit nervous posting this, since I know the internet can be a cruel place. But I wanted to put this out there to show what real mom's bodies look like after children. So often we see celebrities who give birth and, within days, have that perfect body again. I'm sure there are people who walk out of the delivery room looking incredible, but that is not the norm. Everyone recovers differently, the important part is actually allowing our bodies to recover.

#realmoms #realbodies #reallife

I, like many, want to be healthy and fit again. So instead of pushing my body to exercise, I eat healthy and make sure I'm taking in all the nutrients my body needs to make breastmilk for Linc.

What does my post baby diet look like? (I'm using the word "diet" in the original sense of the word: the kinds of foods that one habitually eats. Not in the restrictive sense)

It's simple: shop the outside aisles of grocery stores. Fresh fruits, fresh veggies, lean proteins, and healthy grains. 

Protein is key for energy, grains help with milk production! Good to remember for those breastfeeding mamas.

Eat when you are hungry and eat normal portions. 

Keeping healthy To Go snacks has been very helpful on those crazy days.

Of course, this is not all I've eaten. I do not abstain completely from favorite foods or treats, instead I aim for moderation. Let's be honest though,  I did eat half a bag of peanut butter M&M's last night.

And wait until your doctor clears you for exercise before resuming intense exercise.

I'll be back to update my exercise plans after the doctor clears me in a couple weeks.

XOXO

Snacks for Pregnant and Nursing Moms

Staying healthy and energized during pregnancy is tough! 

You have a little baby peanut siphoning all your nutrients and will power, all day every day. 

I ran into big problems with keeping my blood sugar up, and would often get fainty, dizzy, and nauseous. I ended up eating small meals and snacks several times a day. Better for energy and better for digestion!

Here are a few examples of my go-to snacks for pregnancy. High in protein, healthy, and delicious!

1. Apples and Almond Butter: Easy and portable!

 2. Smoothies: So many different combinations and easy to maximize protein and other nutrients. Add lots of kale, spinach, swiss chard! I personally love adding a scoop or two of vanilla protein powder and a couple scoops of flax seed. 

 3. Yogurt with granola and fruit: Almost tastes like a desert but so healthy!

 4. Veggies and hummus: Another quick and portable snack!

5. Ezekiel bread with avocado and hardboiled eggs. PROTEIN!

 6. Oatmeal with fruit: I also add a scoop of protein powder, maybe a few walnuts. 

Taco and Lime Chicken

Grilled Taco and Lime Chicken 

Ingredients

• 1 teaspoon ground cumin
• 1 teaspoon kosher salt
• 1/2 teaspoon freshly ground black pepper
• 1/2 teaspoon smoked paprika (regular paprika works too)
• 1/2 teaspoon garlic salt
• 3-4 medium to large boneless skinless chicken breasts
• 2 limes, split

Directions

1. Preheat indoor or outdoor grill to medium high heat.
2. Place cumin, salt, pepper, paprika and garlic salt into a bowl. Stir to combine.
3. Place chicken breast into a large bowl or large ziploc bag. Pour seasonings over chicken then squeeze the juice of one whole lime over chicken and seasonings. Stir chicken around with seasonings and lime. You can marinate up 1-5 hours if desired. Can be grilled immediately as well.
4. Spray grill lightly with cooking spray then carefully place chicken onto grill. Let grill 5-6 minutes each side, or until cooked through and juices run clear. Transfer chicken to a large plate and let rest for 10 minutes. Thinly slice chicken and squeeze with juice of last lime over tops. Thinly sliced chicken goes great inside tacos. Top with your favorite toppings.

Makes 6-8 Servings
Note: Creamy sauce shown in photograph is equal parts prepared Ranch Dressing and mild salsa

I found this recipe on Pinterest - it's from The Picky Palette and is phenomenal! I highly suggest perusing her blog entirely. It has some amazing recipes!

Italian Pork Chops

Another new summer favorite! Delicious sauce on juicy pork chops cooked on the grill. 

You'll Need:

4 pork chops

3 c warm water

1/4 c salt

1/4 c brown sugar

1/4 c capers

3 cloves of garlic

3/4 c chopped basil

3/4 c chopped parsley

3/4 c baby arugula 

3/4 c olive oil

Stir 3 c warm water, salt, and brown sugar in large bowl. 

Add pork chops and let soak for ten minutes.

In processor, pulse capers and garlic until finely chopped. Add chopped basil, chopped parsley, baby arugula, and olive oil. Pulse until smooth. 

Remove pork after ten minutes. Pat dry, brush with olive oil. Grill on direct heat for 6 minutes, turning once. Then move off direct heat and cook for 8 minutes, turning once. 

Spread sauce on pork chop and serve with lemon. 

One Pot Chicken

                     This meal is just pure heaven. Full of delicious veggies, but simple and easy! It also features skin on chicken quarters, which as I explained in the last post, can be healthier than using boneless skinless chicken breasts. 

You'll Need:

4 chicken leg quarters, patted dry

coarse salt and ground pepper

3 garlic cloves, chopped

1 bunch Swiss chard (stems cut 1/2 inch, leaves cut 2 inch)

1 small onion, diced small

2 medium carrots, diced medium

1 1/2 cups jasmine rice

2 1/2 cups low sodium chicken broth

Season chicken with salt and pepper. Heat a large heavy pot with a tight fitting lid over medium high. Add chicken, skin side down, and cook until browned on both sides. About 12 minutes, turning midway. Then transfer to plate. 

Reduce heat to medium and add garlic, chard stems, onion, and carrots. Cook, stirring occasionally, until stems and onions are translucent, about 4 minutes. Add chard leaves and rice, cook one minute. Add broth and bring to a rapid simmer. Reduce to a simmer and season with salt and pepper. Arrange chicken, skin side up, on top of rice mixture and cook, covered, until chicken is cooked through and liquid is absorbed. Roughly 25 minutes. Remove from heat and let sit for five minutes. 

                                                                             

Chicken with Provencal Vegetables

I was leery about using chicken with the skin on. I usually stick with boneless skinless chicken breasts for healthy options. This time, I used the skin-on. I had spoken with a nutritionist and she informed me that cooking with the skin on eliminates the need for adding artificial fats to cook with. The fats in the chicken cook out through roasting and it remains a healthy meal.  

YUMMMM

You'll Need:

1 lg zucchini

2 small tomatoes

1 lg onion

1/4 cup olive oil, divided

coarse salt

1 lb small red potatoes

3 bone-in, skin-on chicken breast halves 

(ribs removed)

Preheat oven to 425. 

Slice all vegetables about 1/4 to 1/2 inch thick. Toss zucchini, tomatoes, and onion with 2 tbspns olive oil. Season with salt and spread over one half of a rimmed baking sheet. Toss potatoes with remaining olive oil and season with salt, spread over second half of pan. Roast until potatoes begin to brown, about 20 minutes. 

Remove from oven and flip vegetables. Add chicken to the center of the pan, brush skin with pan juices, and season. Roast until chicken is cooked through and skin in golden brown. About 20 minutes more. Let chicken set for 10 minutes. Slice and serve!

                                                                                                                                                    

Philly Cheese Steak Rolls

You'll Need:

2 packs of Crescent Rolls 

(or make your own - I used a recipe from bakingbites.com)

1 lb thin cut Sirloin

1 sauteed onion

2 green peppers thinly sliced

1 package provolone cheese slices

1. Slice onion and saute in butter. 

2. Slice sirloin into small strips, then saute in olive oil for about five minutes. 

3. Preheat oven to 400

4. Roll out crescent roll dough, fill each with half a slice of cheese, a few onions, a few peppers, and some sirloin. Then roll. 

5. Bake for 15 minutes. 

I pair these easy and delicious rolls with Bobby Flay's provolone sauce, a recipe I found online. 

Provolone Sauce:

1 tbsp unsalted butter

1 tbsp flour 

2 cups heated whole milk

1 cup grated provolone

1/4 cup grated parmigiano-reggiano cheese

1 tsp kosher salt

1/4 freshly ground pepper

1. Melt butter in a saucepan over medium heat. 

2. Whisk in flour and cook for one minute. 

3. Slowly whisk in warm milk, cook for 5 minutes, whisking constantly until thickened. 

4. Remove mixture from heat and which is provolone and parmesan until combined. 

5. Season with salt and pepper. 

Wellness Wednesday

I love switching up my workout routine. It's good for your mind and your body - your body won't settle into the same routine and you will enjoy the challenge a new routine brings.

For the last few weeks, I have been following a routine by Kris Gethin on BodyBuilding.com. It's a lot of weight training - which is my favorite - and some cardio. I personalize every workout for my needs and I'm still getting a feel for this one.

Check it out over here: Kris Gethin 12 Week Plan


Healthy Eating Tips:

Clean eating can do so much for your body. Keep it simple, keep it natural. Buy from the outer ring of the grocery store - fresh organic veggies and fruit, lean meats, organic eggs and milk, etc. Luckily, I live in a location where there are many organic and whole food stores close by. It really opens up options for variety!

My current favorite recipe is Quinoa Avocado Tacos from Food Babe. Using all organic ingredients and zero processed foods. Check out her site - she has a lot of great information and delicious recipes!

Food Babe’s Quinoa Avocado Tacos

 

Prep time

15 mins

Total time

15 mins

 

Serves: 2 – 3

Ingredients

• 2 romaine hearts or 1 head of romaine lettuce
• ½ cup dry quinoa cooked to package instructions + 1 tsp chili powder
• 2 large ripe avocados diced
• juice of one lime
• 1 and ½ cups of cherry tomatoes diced in half and squeezed of excess liquid
• ¼ cup white onion diced
• handful of cilantro diced
• ¼ tsp sea salt
• ¼ tsp fresh cracked pepper
• 1 garlic clove minced
• 1 jalapeno or serrano pepper diced with seeds removed

Instructions

1. Combine quinoa and chili powder in water and cook to package instructions
2. Make guacamole by putting all ingredients except romaine in a bowl and combine well
3. Place washed and thoroughly dried romaine leaves on a platter
4. Serve family style – Make the tacos by using a romaine leaf as the shell, adding a scoop of quinoa and a scoop of guacamole to the middle
5. Make it fancy by adding slices of lime, salsa, hot sauce, tortilla chips, sour cream and/ or goat cheese to serve as toppings or on the side

Baked Eggs

Bake your eggs instead of boiling them - cook more eggs at a time with less mess and perfect results!

Spaghetti Squash Lasagna

Although it may not look very appetizing in this photo, this recipe is delicious!

My hubby loves lasagna, but it's not very healthy so we rarely (never) have it. 

I found a healthy recipe and tweaked it for us.

You'll Need:

1 large spaghetti squash - cooked

 turkey meatballs - sliced and cooked

1/4 c low fat cottage cheese

1/4 c skim mozzarella 

1/4 c skim parmesan

1 c tomato sauce

Mix all ingredients together, throw in the oven at 350 for 30 minutes!