I have started a workout routine (using that term loosely) but haven't stayed on it like I planned. Life gets in the way. You fellow moms know how that goes! It's so hard to take care of 2 mini-me's, have time for my marriage, have "me" time, have Bible study time...sadly, that is the order of my life right now. I'm ashamed to admit it. Just trying to keep it real.
All of that being said, the biggest change I have made and the key to my weight loss is my diet. It's not a diet anymore; it's just how I eat. I like the 80/20 rule (80% healthy food, 20% junk food) for my family but I try to keep it 90/10 for myself. I am all for portion-control but will admit when it comes to fruits and veggies, I do not limit my serving at all. I will sit and eat a whole bowl of blueberries and not feel bad about it. Food isn't just about the calories...it's about the nutritional value. This is the subject of my most current soapbox, in case you haven't been around me lately. All of these processed foods that "fill you up" are incredibly bad. They have little to no nutritional value. Our bodies become the foods we eat. It makes sense that Americans are more sick than they've ever been. Look at our diets! We eat fast food, pre-packaged and pre-cooked foods, snack packs, and the list goes on and on. We need vitamins and minerals and anti-oxidants and proteins and that list goes on and on as well.
This has been on my heart especially for my children. A few months ago, I found myself trying to cook things to fill them up. I was coming from a good place because I don't want them to go hungry, but one day it just hit me in the face. I am feeding them CRAP. Absolute crap. I'm setting them up for a lifetime of weight problems. I have struggled with my weight my whole life and learned in college about all things nutrition. I want to teach my kids what to eat, when to eat, and I want it to be a lifestyle for them so that they never had the problems I have had. I don't want them to have health problems or be teased by their peers. The time to start is the beginning of their life, wouldn't you say? I say yes. The time is now!
My life is busy and I like prepping for the week ahead on Sundays. I like to cook a whole chicken and have that to eat on for the week. Then with the carcass I make bone broth to freeze and use in soups. If I am making veggies, I like to make a ton to just throw in the oven and reheat when I need them. I also plan meals for the week on Sundays to stay organized and so I know what to expect for the week. I make a few certain recipes on Sunday that I would like to share with you.
I've scoured the internet (mostly Pinterest) for recipes of easy-to-make, healthy foods I can just grab and go. These 6 are my favorite:
1. Kale Chips
If anyone is a salt-addict like me, kale chips are the snack for you. I searched for recipes and decided to just try something on my own using one as a template. The best way to make these I have found is this:
Buy regular-size kale stems from your local grocery store (they come in big bunches like cilantro). Strip the leaves off the stems and wash them. Put them through the salad spinner and make sure they are really dry. Break them into bite-size pieces and put them on a baking sheet. Do not over-crowd your sheet because they won't all cook. Drizzle with a little extra virgin olive oil, just enough to cover them. You don't want to use too much because they will get soggy and who wants soggy chips? Sprinkle with salt (however much you want but be careful with it) and bake in the oven for 10 minutes on 300 degrees. After the 10 minutes, turn your pan the other way so they can cook evenly. Cook 15 more minutes. Take them out and eat them up!
2. Cashews
This one is easy...go to the store and buy a pack of lightly salted cashews. Open the bag and eat a handful. I like this one a lot. Cashews are full of good fats and protein and are the perfect snack!
3. Frozen Blueberries
This is another easy one...freeze blueberries. Eat as many as you want for a snack. They are delicious. I have gone through 4 quart-size bags of frozen blueberries in the past 2 months. I can't get enough of them. They are a power food and work great as a post-workout snack. You can also freeze grapes if you prefer but I'd limit the number you at of those because they are higher in sugar than berries.
4. BOGY Muffins (Banana Oat Greek Yogurt)
I found this recipe on Pinterest from a blog. You can find it here. I like them because they are highly nutritious, highly delicious, and you just mix everything in a bowl and bake them. I don't process my oats like she suggests because I like the texture of the whole oat. I keep these in my fridge for up to a week and grab one for a quick healthy snack.
5. Healthy Double Chocolate Zucchini Muffins
Yes, you read it right. DOUBLE CHOCOLATE. Can you imagine why I clicked on them? This is another Pinterest find. These are absolutely delicious and have no added sugar. The chocolate chips make them sweet enough. I use semi-sweet chocolate chips but you can use dark chocolate to make them even healthier. I make a batch of these and freeze them. The BOGY muffins do not freeze well but these do so I try to eat those first and save these for after those are gone. Did you get that? My kids gobble these up and have no idea how good they are for them--score 1 for Mom!
6. Energy Balls
Last, but certainly not least, we have energy balls. I want to meet whoever came up with these and shake their hand. These are so healthy and tasty it's hard to have just one. I usually have two. I can't find the recipe online so I will just list it.
1 C oatmeal
3/4 C unsweetened shredded coconut
1/2 C natural peanut butter
1/4-1/3 C raw honey
1 tbsp chia seeds
1/2 C ground flax seed
1/3 C mini chocolate chips
Process the oats (or don't if you want the texture). Grind the flax seed if it's not already ground. Grinding it released the nice omega-3 fatty acids you want. Combine all dry ingredients then add the peanut butter and honey. Mix with your hands and roll into balls. Place them on wax paper on a pan in the fridge for about 30 minutes to harden. Then store in the freezer for ...a month? I'm honestly not sure how long they last in the freezer because mine are gone after a week. You can make them with or without coconut but honestly you can hardly taste it. I love these because:
-Flax seeds have omega-3 fatty acids and fiber
-Raw honey helps with allergies and is a natural sweetener
-Chia seeds are full of protein, healthy fats, fiber, vitamins, etc
-Oatmeal is good for you in many ways
-Peanut butter has good fats and protein and keeps you fuller for longer
-Chocolate chips just taste good
Beautiful, yummy, and nutritious
One other thing I have started is having a cup of decaf hot green tea at night with raw honey and lemon added. It soothes me and is full of anti-oxidants. It is nutrient-dense and very low-calorie. A month or so ago I made these chocolate coffee truffles. I plan on making them again this week as a little treat. They are amazing, especially if you like dark chocolate. We have all heard the benefits of dark chocolate but the most important one is that it tastes so good! I am all for splurging a little here and there. I wouldn't live any other way. Also they have a coffee flavor and if you have met me at any point, you know I love coffee. Such a fine treat!
I hope I have inspired you to contribute years to your life by eating healthy. If not, at least try one of those muffin recipes. I wouldn't recommend them if they weren't fantastic!
Have a wonderful Sunday evening.
With love,
Hannah Elise
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