healthy hacks

The Swap

The meal prep swap. How does it work?  What are the benefits?

This is another blog that is just a tidbit for anyone who can benefit.

Each week meal prepping can be boring or tedious. Time constraints could limit what you can make forcing you to eat the same chicken recipe for multiple days. Things could be worse, but what if there was a way to switch up the ordinary?

Grab yourself four friends who eat healthy. Set a side a day and place for the swap. Pick your menu and start your meal prep.

Instead of meal prepping 5 chicken dishes for yourself, you keep one and bring the other four to the swap.

One friend makes spaghetti squash and turkey meatballs with marinara. One friend makes Greek chicken with a cucumber, tomato and onion salad. One friend makes a chicken bowl with black beans, corn, riced cauliflower and veggies. And the final dish is a shrimp and avocado dish. These are just a sample but the picture above actually has egg salad full of veggies, turkey sausage and cabbage with cucumber side, riced cauliflower with beef sausage and hard boiled eggs, and spaghetti squash seasoned with Everything but the Bagel seasoning (a must have) with turkey.

You basically bring you 4 meals and trade with the other four participants. You end up with 5 different meals for the next few days (yours plus the other four). Variety is in front of you.

You may even try something you never would have made and loved it. You could also get a dud meal. That’s the little risk you take for escaping the ordinary. This may be too much planning week after week but here and there it can easily break up the cycle of boring meal prep.

Be sure to set expectations in your group about capturing all ingredients, measurements and of course sharing the recipe. For me it works great when a friend messaged me the details from Myfitnesspal. I just copy and paste and move on to the next meal.

Just a fun way to spend some time with friends, promote heathy eating and maybe even keep a friend accountable for tracking their eating or meal prepping.

More healthy hacks coming your way in 2020 from 2 Chicks and a Pen.

fitness and nutrition, friendship, healthy hacks

Monday Madness

Today’s post isn’t about a lot of words or wisdom. Rather it’s about practical and useful knowledge.

My day started like most: walking the dog and hitting the box for a sweat session. A little koala challenge to put my Monday in high gear with my gal pal Tashi. Maybe I will describe what a koala challenge is in another post.

Then the average ordinary case of the Mondays set in. It’s a not-so-fabulous word used to describe a Monday: WORK. How do you attack a Monday when it’s rainy and blah? Here’s a nice hack for you:

BUT FIRST COFFEE. And not just any cup of coffee. A protein-packed coffee that is good for your macros. You get the sweet taste and the caffeine but without the calories and creamer you get at the big coffee chains. And most likely you are saving a few bucks.

The hack is a brewed cup of your favorite coffee. Add your favorite protein, mine is, of course, Salted Caramel from Teamkattouf Nutrition. I may be partial just because they list KAT on their tub and those are my initials. Then all you have to do is grab your handy dandy frother and get to work. Actually it’s no work at all.

This little hack can turn a sour Monday into a productive day. Of course it can do the trick any other day as well. Hope you enjoyed my coffee hack this morning.

This post is dedicated to my friend Kim who taught me this trick a while back and let me sample her protein. Everyone needs a friend like Kim in their life.

health

Who’s Got Time for Sick Days?

It’s the final days of December which means 1099s, W2s and a million other time-sensitive duties for a roll-your-sleeves-up kinda girl boss who gets shit done daily. All of which causes friction with overlapping sports and holiday break time for the teen. Chaos ensues around scheduling on the home front. Add in a new puppy with training needs and you get a full plate. A very full plate that requires careful planning and execution daily.

That means every minute, every hour and every day is pretty much scheduled, leaving no down time. Enter the flu and strep going around your community and the feeling of “oh no, I’m gonna get sick” eating away at your mind!

Weather changes from below freezing one week to 70 degrees the next. Cold mornings, warm afternoons, and then bone-chilling cold when the sun drops. All perfect backdrops for getting sick. Boy, I sure don’t have time for a set back like being sick.

Getting sick means changing my routine. Missing the gym in the morning or not eating perfectly. When sickness hits so does a case of crankiness, and nobody likes a cranky person around them!

I managed to survive strep thanks to a shot in the buttocks and some antibiotics. I then dodged the flu bullet for now despite a few close to me getting sick.

Packing up the holiday decorations. Restocking the pantry and fridge with healthy eats that are macro-friendly. Getting my goals set for 2020, this year being a big year for many reasons. ‘Tis the season to not be sneezing because there is just to much to be done personally and professionally. Can you relate?

I didn’t even add in the fact that during the holidays you spend extra time with family that can in some ways cause a different kind of stress. Time to get my mind right to tackle 2020 with vim and vigor.

It was not at all fun playing catch up during such a critical time of the year. Let this be a lesson learned to everyone that self-care is very important. Keeping a routine schedule of sleep, healthy eating, good hydration and physical fitness can be a great first defense against the flu as that time of year approaches when germs are airborne. A good winter coat for the climate you are in is a good second defense, along with some vitamin C. And for you clean freaks, don’t forget Clorox wipes, hand sanitizer, and good old Lysol.

On a side note, I am a big baby and could have had it a whole lot worse this winter but I will plan better next time. Maybe only travel to warm climates in the winter and maybe schedule some days off to have a cushion for the crazy January brings each year. Days off is self-care, right?

On the business side it was a record-breaking year amidst the chaos. I guess it’s true I thrive under pressure. Nasal pressure or board room pressure? I guess it’s all the same. Girl bossin’ and hustlin’ 2020 away.