Pumpkin Spice Latte Shake

 

Orgain Protein is on Amazon and taste amazing. 

 Blend together 2 scoops of protein from Orgain, 1 cup milk of choice or water, 1 tablespoon coconut flakes, 1 scoop of boost biome (for extra fiber), squirt of stevia. 

10 Day Restart Plan

I love vacation, but vacation eating and drinking doesn't love me. Jump starting healthy eating again on Nov. 1 (maybe earlier!) with this plan. This will probably get me through the first week and then I'll pick up some fillers for the rest of the 10 days. Hoping there are some leftovers in here to stretch out. I'll do some meal prep over the weekend and will still track in myfitnesspal to see macros/calorie intake/exercise in one place. 

We were in Scranton, PA and Watkins Glen, NY. Both states were stunning at this time of year. Colors, hills, waterfalls, sunsets, etc. 

...Enjoy and good luck!

Rules

1. Two cups of coffee max - black

2. No gluten or dairy

3. No alcohol

4. Lots of veggies and fruits

5. No refined sugar/fake sweetener

Meal Plan 

Breakfast 

• Egg whites with veggies
• Smoothies - frozen banana, vega protein, powdered peanut butter
• Banana with nut butter, raisins, honey, walnuts

Lunch

• Salad with shredded chicken, veggies, avocado, walnuts, homemade honey mustard (Whisk 2 tablespoons each of honey, Dijon mustard, and white vinegar and 1/2 teaspoon kosher salt and pepper to taste. Gradually whisk in 1/4 cup olive oil.)
• Brown rice with shredded chicken, veggies and asian sauce (make ahead)
• Boiled eggs with hummus and carrot

Dinner

• White chicken chili 
• Shrimp with brown rice and veggies
• Dijon Chicken
• Avocado Chicken Soup
• Egg white hash with veggies (green pepper, sweet potato, onion, jalapeño) and bacon

Snacks

• Homemade hummus with carrots
• Apple or banana with nut butter or cinnamon
• Raisins and walnuts
• Fruit Salad (kiwi, grapes, berries)
• Kiwis

Beverages

• Black coffee
• La croix
• Detox water (lemon and mint)
• Warm almond milk with cinnamon and honey
• Tea

Grocery List

• Egg whites
• Eggs
• Pepper
• Onion (3)
• Spinach 
• Bananas (6)
• Honey
• Shredded carrots
• Baby carrots
• Green onions
• Avocado (3)
• Chicken breast (3 lbs)
• Cilantro
• Jalapeno (3)
• Lime (2)
• Tomatoes (2)
• Bacon
• Leeks
• Mushrooms
• Unsweetened almond milk
• La croix
• Lemon (2)
• Mint
• Apples (10)
• Kiwis
• Berries
• Grapes
• Sweet potatoes

Already have

• Chicken broth 
• Various spices in recipes
• Protein powder
• Brown Rice
• Shrimp
• Gluten free flour
• Powdered peanut butter
• Can of chickpeas
• Nut butter
• Walnuts
• Raisins
• 14 oz can Coconut milk
• Can of Northern beans
• 4 oz can green chiles
• Tahini

Love,

Hashtag Healthified

Meal Plan 9/11/16

Meal Prepping

Welcome to a glimpse into my fridge and pantry this week. Keeping it healthy and inexpensive.

Goal: Use what we have and save on some groceries

Items:
*Apples
*Jarlsberg cheese
*Ground turkey
*Falefel
*Kale & cheese pork sausages
*Brown rice tortillas (2)
*Creamy tomato soup
*Hummus
*Eggs
*Salsa
*Carrots
*Spinach (use on Sunday)
*Gluten free bread
*Bread
*Frozen Pineapple
*Salmon filet (1)
*Protein granola bars
*Quest bars
*Raw bars
*Rasins
*Popcorn
*Tortilla chips
*Instant oatmeal (1packet)
*Cinnamon toast crunch (1.5 bags)
*Bananas (3 soon to be frozen)
*Peanut Butter
*Jelly
*Brown rice
*Crackers
*Canned chicken (4)
*Pasta
*Walnuts
*Coconut flour
*Almond Flour
*Protein powder
*Instant pad thai (1)
*Coconut wrap (1)
*Pasta sauce
Chicken broth
Tomato paste
*Fig bars
*Almond butter
*Chocolate chips
*Powdered peanut butter
*Dates
*Diced tomatoes (1 can)

Breakfast
Tara

• Apples w/ almond better
• Gluten free toast w/ almond butter, honey and walnuts
• Smoothie - banana or pineapple with add ins
• Raw bar
• Egg whites w/ cheese and salsa 

Ryan

• Cereal (need milk)
• Instant oatmeal
• Toast with peanut butter

Lunch

Tara

• Falafel 
• Tomato Soup
• Sausages
• Carrots w/ hummus
• Popcorn 
• Raisins 
• Apples with peanut butter
• Raw bars
• Protein granola bars
• Chicken salad

Ryan

• Apples
• Peanut better and jelly
• Raisins and cashews (1 day)
• Quest bar
• Fig bar
• Boiled eggs
• Chips (need to buy)

Dinner

Sunday 

• Ryan - pasta with ground turkey tomato sauce
• Tara - Falafel with ground turkey tomato sauce, spinach on a coconut wrap
• Sautéed spinach with garlic 

Wednesday

• Twice baked sweet potatoes (need to buy items)
• Sausage and egg scramble

Other options

• Eggs, sausage with toast
• Sausage
• Grilled cheese
• Leftover pasta
• Salmon filet
• Rice
• Chicken salad
• Instant pad thai 
• Eggs with diced tomatoes, sausage and cheese
• Kale salad (need to get)

Snacks

• Carrots and hummus
• Crackers and hummus
• Chips and salsa
• Brown rice tortilla chips
• Protein granola bars
• Raw bars
• Date rolls (need to make)
• Protein balls (need to make)
• Raisins
• Walnuts
• Choc chips
• Popcorn
• Fig bars
• Smoothies 
• frozen pineapple
• bananas
• protein powder
• powdered peanut butter
• dates

Live and Learn.

Remember that time I was training for a marathon? This is my throwback to two years ago. This was probably my last decent training run that round. I just got slower from here. Prior to training for the Chicago Marathon with Team RMHC (my favorite charity) in 2014. I had only run one half and was very new to running. I was naive and inexperienced and it lead me to getting a bad IT band injury just a few weeks out from the race. I ran (and walked) the marathon anyway. It took me a year to fully recover, but it was the best learning experience ever. I learned so much about proper running, eating, stretching and strength training. In the last 9 months, I have PR'd in a 5k, 10k and half marathon and it feels so good! We live and we learn. 

P.S. I couldn't train this summer in the terrible midwest heat and humidity that's happening this year! Maybe next year....

Freedom.

Today I am thankful to live in a country that I can write as I wish, eat as I want, drink clear water and my faith doesn't have to be a secret. And, we celebrate this with BBQs and fireworks. (I immediately googled how fireworks started. Here's what I found. If you are curious too.)

I always struggle with what to bring to BBQs. I want to bring something that people will enjoy, but that is still healthified. Today it will be brownies and fruit, but don't be fooled. These brownies don't have wheat or sugar in them. Recipe courtesy of Truffles and Trends.

This year, I also started my day off on the right foot with a 5k. It happens to be in the 60s this morning and that's unheard of these days, so I jumped on the last minute race bandwagon. It turned into a PR day! Finally broke through the 30 minute mark by almost 2 minutes. 

Quick recap of other things amazing about a long weekend

Pool Day

City Market Finds

Homemade Wine Slushies
(just wine and frozen fruit!)

SaveSaveSaveSaveSaveF

Eat Right. Exercise. Love.

Eat right most of the time. Exercise sometimes. Love yourself and others 100% of the time.  

There is no perfect equation. No two people are the same. Find what works for you. What works for Me? Short list below. 

Meal planning
No gluten
Low dairy
Running
Constantly changing my cross training
Moderation

Wine
Ice cream 
Delicious meals out
They happen to real people. I am real. 

I get bored. I like to learn and try new things, but when I find something that works I always go back to it. Example: eliminating gluten from my diet and realizing my belly loves me for it. I fall off and immediately go back because it works for me. I am sure if I were eating perfect and exercising more, I'd have less body fat, more muscle, and weigh less, but living life means enjoying a few bad (good) things here and there. Happy. There was a day that I couldn't run for 30 seconds, I weighed many many pounds more and didn't know what a healthy meal was. I've learned over the years. 

What have you done for you today? A walk. A quick workout. Prayer. Mediation. Called your mom, an old friend.

How about for someone else? Called an old friend or your mom (community is good for the soul).  Paid it forward. An encouraging note. Thinking about others takes some pressure off of you. 

Live your life healthified. 

Burpees Don't Like You Either

I hate them, but you should DO THEM. Need to know what they are? Learn about 'em here. They legit work your entire body. I am not graceful or I would show you. Now go do like 20 of them.

We will call today cardio Monday. It's far too hot and humid to do any exercise outside, so to the gym I went. 2+ mile treadmill workout (intervals: .25 @ 6 mph, .25 @ 6.5+) followed by 30+ minutes on the elliptical and a good foam roll/stretch session. No burpees today, but props to TJ Maxx for a funny workout shirt.