healthy hacks

Just Add Eggs

Another quick healthy hack for those interested. The “baggie” trick I learned from
my friend Milagros.

Toss things you need in a baggie and use later. For her it was marinara sauce that she didn’t want to add to a meal until it was ready. How clever. Then I thought hmmm… I’m going to incorporate that into my meal prepping.

Now I have three go-to baggies made every couple of days. 2 ounces of my meat of choice: steak, ham or sausage. Diced onion, pepper, zucchini and mushroom. Sometimes a mozzarella medallion to spice it up. Some fresh spinach.

When I am crunched for time in the mornings I toss the components of the baggie into the pan while I grab two eggs. When it’s time, I add the eggs and cook away.

No chopping, no deciding what to eat, no wasting precious time. This meal prep is simple when you do a few days at a time. You can add variety by changing up the meat or adding cheese or not.

I always add in Everything But the Bagel seasoning to give my breakfast some added flavor. Give it a try you won’t be disappointed.

I am always full and energized after this meal and it’s so easy to make and cleanup is a cinch. This is a also a great way to show your teens how to start the day off right with a good meal and a little pre planning.

Another healthy hack from 2 Chicks and a Pen. Helping you get healthy in 2020 and beyond one meal hack at a time.

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.

hustle, perspective

One Hour A Day

If you had an extra hour a day, what would you with it?

That is a loaded question for me. Although it’s impossible to get an extra hour a day, you can actually make an hour a day count.

I put an hour to the test. Just one hour. One day. A couple of days. Many days. Now I have a habit. A routine.

I can make an hour a day count for so much more by committing to that one hour my way. What I need to focus on in that snapshot of time.

Maybe your one hour today is meal prepping. Hint: that is one of mine (Sunday).

Maybe you have an hour of strategic planning. Maybe an hour of no technology. Maybe it’s an hour set aside to pay bills uninterrupted. Maybe it’s some me time. Maybe it’s some one-on-one spouse time. Maybe it’s a date day with one of your kids.

The possibilities are endless. In 2020, I’m going to commit an hour a day to accomplish something that is relevant to me and what I have on the horizon.

Can you commit an hour a day? An hour a week or maybe a day a month to help yourself in one way or another?

Challenge is set. Now who is in? Make sure you have a plan. A planner always helps me accomplish a lot in a given year while allowing me the opportunity to reflect on what’s already taken place as well.

2020 is a monumental year. Most reading this post were not alive in 1919 and won’t be alive in 2121. Therefore this is a great year to create a spark of your own. At least that is what I am setting out to do.

fitness and nutrition

Working Vacation (or, Making Vacation Work)

A couple of weeks ago, I spent a whirlwind whiplash weekend in Pennsylvania with friends watching our daughters play lacrosse.

I could have completely tossed my diet and exercise habits out the window.  But driving over 10 hours both ways in the course of a few days left my body screaming for exercise and good food.  (Craving those things is a good sign.)

We stayed in a hotel with a gym.  I brought my workout clothes and got up at my usual crack-of-dawn hour. The weather was amazing!  When I went outside, the air was a crisp, cool change from the warm humid mornings in Atlanta.  Then, we just happened to be staying in a complex with some health care buildings.  As I was walking to warm up and get moving, I noticed a trail with some fitness stations along the way.  So, that became my plan.  A little jog and some step ups, incline situps and leg lifts, hanging leg raises, all while jogging station to station. Sweat happened.

Then, I went into the gym and did a quick 21-15-9 of burpees, dumbbell clean and jerks, and sit-ups.  It wasn’t the extreme race or marathon workout that many were doing back home, but it was enough to feel like I had worked my heart and muscles. It felt good.

Of the 3 days away, that was the only true workout I did.  We did some walking at the tournament fields and Hershey Park, but otherwise the two days were rest days.  I worked out all the other days around the trip so it was enough.

The other challenge on the road is eating.

I packed snacks…a few bags of turkey and beef jerky, protein water, chunks of grilled chicken, protein chips, and some random protein bars.  I ate some but not all. I also drank lots of water and sparkling water.

For the most part, I just tried to focus on protein and keep other things to a minimum. Examples:

For quick breakfast on the road I had a Chick-fil-a breakfast bowl with chicken and no hashbrowns.  I ate a 2 good yogurt for snack.  The chicken chunks came in handy on a long stretch of road with few options beside gas station food.

Eating out in Harrisburg, PA, at a local tapas spot – Kale and beet salad, Brussel sprouts with bacon, a small slice of pizza, charcuterie board with meat, cheese, pickles, flatbread, mustard.  Probably over on fat and salt but I could have done worse and it was delicious. Not enough protein but options were limited.

For hotel breakfast (twice): Eggs, spinach, cheese, salsa, light and fit yogurt, coffee with milk. For me, when I’m basically eyeballing things, not really planning eating, and going with my gut, I try to start the day with as much protein as possible and just keep going from there.

It’s not necessarily easy…the options I skipped were many: waffles, Froot Loops and other cereals, bagels, bread, crumb cake, juices, granola, muffins, peanut butter, etc.  None of these seemed worth it and the eggs looked decent.  (I would definitely eat crumb cake, for example, if it was from a bakery.  I look forward to bakery crumb cake at the Jersey Shore later this summer!)

It’s not always a simple win.  The amusement parks we went to the last two weekends were especially challenging for both cost and food quality reasons.  At Hershey Park, after long searching, I settled for a few chicken tenders (more bread than chicken) and a few fries.  Thankfully this was late in the day after decent eating before we got to the park.

An afternoon at Kings Dominion was more challenging.  I could almost stomach the idea of eating Panda Express, but the $15.00 price tag was a deal breaker (and for just one entree!)  I held out until we left, late afternoon, and quickly scarfed down my turkey jerky, protein water, some fresh cherry tomatoes, and Quest protein chips when I got to the car.  Sounds crazy to many, but it works for me.  I felt satisfied and not weighed down.  I was grateful I had packed a few things to have on hand.

And when it was worth it, I did treat myself across the two weekends.  I had top-notch street tacos (although I did skip all but one bite of tortilla since they were not special), I had a great meal with meats, cheeses, an amazingly fluffy buttered roll, and cucumber salad at a German restaurant called Fest, and I had a scoop of homemade strawberry swirl ice cream topped with toasted fluff (the specialty of the house) at Charm School Social Club.  Totally worth it.  And four days later, I’m not mad at myself or the scale. So I’m learning it is possible to keep it sane on the road, get some sweat in, feel good, and indulge when I really want to.  Let’s see how I do on my next journey…

 

 

fitness and nutrition

3 am Nachos

I sure do love nachos. Well they are not my favorite food but if I have a craving for nachos I definitely want to devour them.

I prefer nachos piled high. Lots of gooey cheese. Some onions. Maybe some peppers. For meat I favor fajita chicken but I wouldn’t say no to beef as in taco meat or some nice fresh shrimp. Diced tomatoes sprinkled on top. A sprinkle of shredded lettuce. Topped with avocado for a bonus. Black beans are a bonus too. I can tolerate a small amount of jalapeños but I would probably just go without. I’m sure I’m missing some topping but if I write any more of a description here it might just make me crazy.

I think I just described a mountain high pile of my dream nachos that should have my name on it. You see I was going to eat those nachos as a celebratory meal after my 5 kickass weeks in the CrossFit OPEN.

As fate would have it, the Mexican restaurant I went to was full. No bueno for me. No nachos. No oooey gooey cheese. Talk about a major let down. I moved on for sure, I lived another day or so.

Then Monday hit and I realized I’m back on my macro counting food plan. The macros that are limited to keep me on track with my health and fitness goals. So you wonder what that has to do with nachos, right? EVERYTHING!

Nachos are not your friend. Chips are not your friend. Beans are full of carbs. Cheese is okay but the oooey, goooey kind and quantity I refer to is just off limits. Nachos do not fit in my macros and I can’t have a cheat day on the first day of macro counting. Grrrrrr……

3am hits and I awake from a damn dream. A nacho dream. That’s it folks a dream about nachos and how I missed my chance at nachos last Friday. Then the dream became a nightmare when I realized I have some plans coming up that entail visits to my local Mexican eateries. Ugh, this is a real world issue.

Does anyone else have a nacho issue? I guess I am going to have to find a healthier version of nachos to fuel my desires for now and exercise my restraint and discipline. I will be digging deep to my core on this one.

Can you believe I woke at 3am because of nachos and actually wrote a blog about it? I sure did because it helped me defer and deflect my desire to eat those nachos. It may be a temporary win but it’s a win nonetheless.

Nachos are not a friend of this Chick. And I’m pretty sure my nachos are my counterpart’s tacos. Hehehehe, maybe she will write about her taco dreams one day. And for this girl, it will be a protein shake for breakfast possibly. No pancakes. No nachos. No surprise here.

I hope that I made you hungry for some yummy Mexican food. Remember there are some options that can be macro friendly when you eat out at Mexican but tacos, nachos, chips and margaritas are probably not on the list. And of course all of those are on my list of faves.

I am going to go back to bed now and hope for a dream of rainbows and unicorns or anything non-food related so I don’t wake up again hangry. Or I can celebrate my shoe addiction and the fact that I’ll be lacing up my brand new shiny pink, white and black Nike Metcon 4xds in a just a few short hours. Defer, defer, deflect those nachos. Moving on to my shoe addiction which I will have to save for another post.

I bet you never thought or expected my post-OPEN post to be about nachos. Since I am not your typical chick, nachos it is. My content is real. My content relates to my experiences, my relationships, my opinions, my adventures and of course my challenges and celebrations.

Enjoy my ride. Some days will be full of sunshine while others may be darker in nature. That’s why it’s called life. And what is life without temptation. Today’s temptation came in the form of nachos. I overcame this temptation and a few other speed bumps in the past 24 hours. 

Nighty, night or rise and grind peeps. Its technically Taco Tuesday and I may have just inadvertently annoyed my writing partner with this food post or maybe even you. Be sure to tag a friend today in honor of Temptation Tuesday. Instead of spreading joy today, I’m spreading nacho/taco dreams!

What could be a better way to start your Tuesday?

fitness and nutrition

The Difference Between Simple and Easy

I hit another milestone number on the scale today.

Today I weigh the same as I did when I got married.  Just shy of seventeen years later.  I am sure my weight went straight up just after the wedding, and I haven’t seen this number since.

Is my body the same?  No. Pregnancy and many other things have happened since then, not to mention just a lot of time being very overweight which leaves its mark.  But I’m working on shaping this body into the best it can be right now.

This was also the weight I randomly put into myfitnesspal when I started tracking last year.  I had to choose something, and 185 seemed good enough.  I don’t really know if I ever thought I would get there. Goals are not my strong point.

This week I’ll think about a new number and other goals.  I’ll try to be more mindful about it. But in the mean time…a quick reflection on one thing I have noticed lately.

As I’ve gotten further into tracking, my eating has gotten simpler and simpler.  My shopping list has gotten shorter and shorter.

Basically, most weeks look like this:

-Chicken (lots – ground / boneless skinless breast / tenderloins / rotisserie)

-Lean ground beef

-Vegetables for roasting (butternut squash, brussels sprouts, broccoli, onion, etc.)

-Yogurt – low to no fat, high protein

-Creamer

-Lowfat Cheese

-Sparkling water

-Then, if I need to replenish: extra thin corn tortillas, garlic & seasoning, carbs like PopCorners or Captain Crunch (yes, you read that right!), Fairlife milk,  protein shakes Yasso bars, etc. These are more accessories than essentials.

Sunday morning meal prep starts with roasting a huge pan of vegetables (see above).  I make my Mike Nuggets for my whole week’s lunches. Then I make one or two other varieties of chicken – crock pot fajitas, Mason’s Naked Tenders (great for the girl who chronically overcooks chicken), etc.  I also cook some ground beef to season as needed.

Most dinners during the week are just measuring and assembling these building blocks.  Veggies, meat, maybe some cheese if it works with my numbers (although my numbers are pretty much the same each day when I get to dinner, unless I am super hungry in the afternoon and have half an ace bar.) Nothing too fancy.  If I go out I have Chick-fil-a or Zoe’s Kitchen or an omelet with veggies and wheat toast, butter on the side.  End of story, most of the time.

Is it simple?  Yes.

Is it easy? No.

Simple and easy are very different things, I’m realizing.  I used to think they were synonymous.

Simple is keeping the moving parts minimal.  Staying in a routine.  Welcoming boredom, even.  Leaving little room to think about it. Deciding to stick with the plan.

Easy is more about effort and choice, I think.  I still pack my same breakfasts and lunches every. single. day.  Simple.  But, it would be easy to hit the drive-thru on the way to work. It would be easy to indulge in the staggering amount of food – mostly fat and carbs – I am offered working at my school in a given week, and have to resist.  (Someday I will blog about that.)  It would be easy to take it slow on Sunday mornings instead of cranking up the oven and meal-prepping like mad. It would be easy to drive-thru (again) in one of the hundred restaurants I pass when I am hungry on my way home. It would be easy to grab a beer when I am stressed or frustrated or anxious. It would be easy to sleep in or skip the gym when I have it scheduled but I’m tired.

All these things are easy but, ultimately, they make life more complicated. They distract me from my goals.

Will doing what’s simple most of the time ever come easy?  I have to think so. I am getting closer to seeing food as fuel and not entertainment or comfort. The gym is hard for me to resist unless I simply cannot make it.  Still, I am not always successful at resisting what is easy.  Sometimes I give in and just do what’s right in front of me, even if it goes against what I am trying to accomplish in the long run.  But I am working on it. Until then, I’ll simply choose the harder path as often as I can.  And set a new goal to shoot for, so I can earn my confetti again.

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dare to be different, hustle

Shouldn’t you be sleeping in?

We were out of school one day this week.

Naturally, I arrived at the gym at 6:30am.

A friend greeted me: “You’re off today.  Shouldn’t you be sleeping in?”

Maybe.  And many people would be snuggled up on a frigid January morning (and were!) But, for someone like me, a day off of work is a chance to start my day at the gym.  Although I was #team530am for nearly a year, my current schedule of work / life responsibilities doesn’t allow for crack-of-dawn workouts very often.  I miss that morning jolt of energy! There’s nothing like conquering a workout before the sun comes up. The time will come again.  Life just has its seasons.  #team430pm will have to do for now, as often as I can get there.

So, while others were relishing a few extra minutes of sleep, I was working on my burpee box jump overs, thrusters, and assault bike. Might not sound like fun to some, but it carried me on a wave of confidence and accomplishment for the rest of the day. Yes, it was challenging.  Yes, it asked a lot of me. But, as the corner of one of the signs in our box says, surround yourself with those on the same mission as you.  Getting to the box does just that, for one part of my life’s mission: to be healthy, strong, confident. All the friends who scraped themselves out of bed to workout are on their own version of that mission with me. This is also why online communities like the Stronger U group and many others are so helpful.

What mission are you on?  Do you surround yourself with others who are on that journey, to encourage each other and show up even when it is hard?