HOW TO: Eat Healthy with Minimal Meal Prep Time

Health

I made this a HOW TO post because I re-watched HOW TO Lose A Guy In 10 Days last night. Talk about a hilarious movie. I think my favorite part is when Andi takes Ben to the Celine Dion concert. Or the part about the Love Fern. Or the pet dog.

Many health nuts would agree that meal prep is a vital part to being healthy. However, some weeks just do not allow for as much meal prep time as other weeks. Here are some tricks and tips I use to stay healthy even when I have minimal meal prep time.

Breakfast: Oatmeal- it’s a lot more substantial than cereal and takes just a few minutes to make. Ideally I eat a few egg whites with mine; to save time I often buy the liquid egg whites and I stir them into the oatmeal. I sometimes eat Greek yogurt or almonds with my oatmeal too for some extra protein and flavor.  Pictured below is overnight oats which takes just a couple minutes longer to make and can last all week. If you can make time, I’d highly recommend overnight oats or baked oats.

Lunch: Turkey sandwich with hummus and one slice of gluten-free bread. Sometimes I will also add avocado or mustard. I always add a lot of turkey and I often will also have cottage cheese.

Dinner: Sauteed kale with spices and whatever leftover meat and veggies I have in the house. I get creative with this depending on what’s in my fridge. I’ve added healthy barbecue sauce, salsa, cheese, an egg… really anything goes with this which makes it something I eat regularly without getting sick of it! Maybe this is embarrassing or maybe this is smart, but I sometimes throw all the ingredients in the frying pan on low and then take a quick shower… it’s ready when I’m done showering.

Bonus Tip: use the freezer! Say you have free time some night or weekend. Why not make a double batch of turkey chili, portion it out and freeze the servings to take out whenever you’re extra busy?!

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(A Lot Of) December Health Tips

Health

I’m happy to announce that I’m here with our final health tips for 2016!

Before I share the tips, I have a confession to make; something I realized about myself this summer when I was packing my things to move to a new condo.

MY NAME IS SARAH AND I POSSESS HOARDER-LIKE TENDENCIES.

Notice I didn’t say “I AM A HOARDER.” I’m truly not a full-fledged hoarder. However, in some aspects of life I hang on to way too much stuff. (Example: I stopped buying groceries approximately 4 weeks before I moved, and I still had food to move.)

What does my hoarding have to do with the December Health Tips, you ask? Great question! I unintentionally hoarded a whole bunch of tips from the Popsugar article I’ve been referring to throughout the year. So, congratulations, readers! Thanks to my tip-hoarding, here are a whole bunch of health tips that you can work on yet this year and bring with you to the new year!

  • Do squats while brushing your teeth. I am not in this habit, but it’s a decent challenge/idea.
  • Make overnight oats so you have breakfast ready for you in the morning. Oatmeal has GOT to be one of the best breakfasts ever. Overnight oats are super delicious; another good option is baked oatmeal.
  • Schedule an at-home workout. Heck, how about this: schedule ALL of your workouts. Each weekend I plan out the four times I will work out the following week. I find this to be key in fitness. On busy weeks, I have to plan ahead and go to the gym before work. When weeks are less busy, I space out my workouts so I’m not too sore by workout four.
  • Sleep eight hours a night for a week. Challenge accepted. I love beauty sleep. 🙂
  • Take healthy snacks to work. I back this tip 100%. Some snacks I recommend are: granola bars or protein bars (I’ve posted about my bar obsession here, but since then Luna and Cliff have released a few bars with lower sugar so check them out too!); Greek yogurt, an apple with peanut butter, popcorn, or healthy smoothies.
  • Carry a reusable water bottle with you. I do this and I highly recommend it for all! Side note, I need to WASH my reusable water bottle on a much more regular basis. (2017 New Year’s Resolution?)
  • When you are cold, don’t turn up the heat. Instead, do 10 push-ups. I have never thought to do this before but I am going to accept this as a challenge.
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Whenever possible, I get in my first workout on Sunday. That way, I only have to find time for three more workouts for the rest of the week!

I hope some of these tips have inspired you. I know that I will be challenged this month and in 2017 with these!

May your days be merry and bright, and healthy and happy!

Cheers,

SJ

 

Let’s Start At The Very Beginning (Breakfast)

Health

I am going to shed light on a few seriously beneficial tricks and secrets when it comes to breakfast. Here were my breakfast rules:

  • Eat up to one cup of oatmeal
  • DO NOT add cream or milk to the oatmeal-only water
  • Sweeten with cinnamon or a little honey
  • A few berries can be added
  • Also eat 2-3 egg whites
  • Take a multivitamin
  • Coffee is OK with a little cream but no sugar

I got sick of making oatmeal every morning and eating daily hard-boiled egg whites. So I got creative. Here’s my general recipe:

3/4 c. oats*
1-2 T. cinnamon
2 egg whites
1 – 1/2 c. water
1/4 c. blueberries
Preheat the oven to 425ish degrees. Mix the cinnamon with the oats; then add the egg whites to the mixture. When that’s all combined, add the water. Place in a greased pan and bake for 30-40 minutes.

I generally multiply the recipe by four so I have breakfast for four days in a row. I put the mixture in an 8×8 inch pan.

Alternatively, I sometimes make a more standard form of oatmeal in this method (using the same measurements as the above general recipe): Mix cinnamon with oats and add water; microwave in a very large bowl for 1-1/2 minutes. Then, add egg whites and whip with a fork. Microwave for an additional 2 minutes and let the mixture set for about 5 minutes. Add berries and enjoy.

Variations: add blackberries, raspberries, or strawberries instead of blueberries. Or add 1/2 t. honey and cocoa powder for a “chocolate” oatmeal recipe.

*I ALWAYS buy my gluten-free oats at Trader Joe’s as they offer the best price and quality. If you are GF, definitely buy your oats at TJoe’s even if you have to drive farther to get there. I always buy 3 large bags at a time 🙂

Additional coffee expert points for grinding your own coffee beans and using a cone-shaped coffee maker.

Additional coffee expert points for grinding your own coffee beans and using a cone-shaped coffee maker.

Be a coffee snob and drink a classy brew with your oatmeal.

Coffee Shop Oatmeal

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I’ve been following the famous blog A Beautiful Mess for some time now, and I love it! Emma + Elsie are my cyber-role-models (if that’s a thing). Anyways they shared this Oatmeal recipe in a recent post and I gave it a try. The best news? It turned out. I always keep my expectations low for any instructions I find online (pintastropies, anyone?!).

Here’s my slightly modified recipe for Coffee-Shop Oatmeal

2/3 c [gluen-free] oats
handful of pecans
dash of cinnamon
1 T brown sugar

1/2 apple, sliced

2/3 c [coconut] milk

Mix all dry ingredients together; put half in a cup or bowl, then layer the apples, then put the rest of the oats mixture.

Heat milk over a stove in a small pan, tilting the milk and whisking it so it foams. Pour over the oatmeal and apple, let sit for five minutes, and enjoy with a strong cup of coffee!

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