Unplanned Healthy Meals

So one of the biggest things I have learned with food (as well as many other areas of life) is when I fail to plan, I plan to fail. Fail to plan, plan to fail So MANY times I’ve failed.  Life gets busy, things don’t go as planned, kids need more attention so dinner doesn’t get made, we get home late from piano lessons or gymnastics, the list of excuses can go on and on!  It used to derail me from healthy eating quite easily, but with time and practice I developed a plan for my “unplanned days” that has helped keep me eating healthy!  Here are the steps I take to put together dinner for us on those days…green veggies

Step 1: Vegetables!  What vegetables do we have and what can I do with them.  I try to use any fresh veggies we have first.  I’ve gotten pretty good at keeping our freezer stocked
with frozen veggies we can steam in a pinch, but fresh
veggies are our favorite.  Generally I roast them in the oven with a little olive or coconut oil and salt and pepper.  I try to choose a green one because usually those provide the most health benefits, but I use what we have.  Learning to build our meals around a vegetable instead of a meat, definitely took some adjustment!  Almost all of us are raised to think of what meat we are going to prepare first and build sides around it.  Making the vegetable the star of the meal is still new to us, but I think we’ve embraced it well.

Step 2: Protein!  Sometimes this is a meat, sometimes it quinoa.  When cooking my unplanned meal those are generally the 2 we bounce between.  The most common for us is leftover chicken breast, lean steak, or turkey burger that we season with our homemade taco seasoning.  I think that is my favorite!  Sometimes I add onions and peppers to it and place it on a bed of mixed greens and a scoop of guacamole or avocado slices.  🙂

Step 3: Eat it! Yes, it’s that simple.  Meals don’t need to have 3 or 4 sides.  Keep it easy and simple and you’ll be amazed at how wonderfully satisfying it is to eat REAL food!  That’s how I adopted this unplanned yet planned meal idea in the first place…make it easy and I’m more likely to see it through!

Back Up Plan…Worst Case Scenario  So this happens sometimes.  I’m SO hungry and it is SO late, that I don’t even have time for what I’ve laid out above.  So, what do I do?  Well, I used to hit the nearest drive thru, but now that I’ve kept to healthy eating for so long, going through the drive thru makes my body feel horrible!  Now I just make a protein shake.  We have a couple protein shakes that we use.  We love Pure Protein Complete from Young Living, (contact me for wholesale pricing) or the All in One Nutrition from Vega. (I’m not affiliated with Vega, just love some of their products!)  Those are our favorites.  We just add a little unsweetened almond milk, sometimes a little frozen fruit and blend it up in our Ninja.  It helps keep me on target and even on days that it’s not what I really want, it tends to hit the spot.

How can you make dinner easier when you’ve forgotten to meal prep?  What are your favorite healthy go-to meals for your family?

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It’s All in Your Head!

So this right here…it’s an inverted plank.  It’s not the hardest move I’ve ever done in my TRX training, but it definitely doesn’t fall under the easy level.  What makes this so awesome, is that I couldn’t do it.  Well, what I mean is, I told myself I couldn’t do it.

You see, last time we did this move my coach, Mark Campbell gave us a modified version and I took the “easy” route because it was something I hadn’t done before.  Which is fine, we have to listen to our bodies when we exercise.  This round, he didn’t give us the modified option…I spoke up and said something, but he just smiled and said, you can do it this way.  Well, I almost didn’t.  As I was putting my feet in getting ready to go into a plank, that negative talk began to creep in.  I pushed past it and said to myself, just try, if you can’t do it, you’ll get it next time.

So I pushed my body back into a plank.  I realized, this isn’t so bad and started walking myself away from the wall!  I shocked!  It wasn’t bad at all, I could totally do it!

So here’s what I learned…your mindset almost always predicts your outcome.  I almost letpositive a negative mindset let me fail at something that was VERY attainable for me.  It was not only an accomplishment I could mark off as TRX things I can do, but it also was a reminder to push myself, quit limiting my abilities, and stay positive.  You know, it isn’t often that Mark gives me something I can’t do.  He leads and coaches in a way that helps me get better and achieve things I never have, and even on those few times I have failed at something he’s given me, he’s quick to show me how to achieve it next time.  It’s been nearly a year since I dove into TRX, and it’s been the most empowering change in my lifestyle than anything else.  Many times it’s my words and positive mindset that get me through.  Like when he has us do my “favorite things” like squat hops or burpees.  I just say, “oh squat hops are my favorite.”  They really aren’t, I really dislike them, but I tell myself these words at an attempt to keep it positive, and I think it really makes a difference for me.

What do you do to stay positive in things you don’t really want to do?  Continue to follow us on Facebook and like my page, Wellness Momma.  🙂

Emotional Eater

It was not that long ago I would have eaten my favorite (terrible for me) food to  help me deal with whatever emotional stress I was dealing with at the time…

I struggled with the idea that I was an emotional eater…

I didn’t want to accept the fact that I used food as a crutch to get me through hard times…

Food was my friend!  It brought me comfort, it tasted good, and it eased whatever pain I was going through.  It was my favorite coping mechanism.  But not long after eating, I felt GUILT.  It was awful!  It took me so long to truly realize and understand all these elements and put together a better way.

I have done a lot of work on myself in the last year.  I’ve read a lot of books, spent a lot of time learning about food and how REAL food helps my body.  I’ve succeeded and failed (a lot)  Now I know how to listen to my body better and avoid certain foods because they make my body feel awful or sluggish.  I even discovered that cabbage gives me migraines!  (who knew?)

One of the biggest things I’ve discovered?  I like to run!  ok, I know…not many people like to run, but I’ve found joy in it.  It is an amazing feeling to set a goal with my running and accomplish it!  It’s an awesome rush to cross a finish line and beat your previous time!  I never dreamed that one day I would enjoy running, but here I am!

We had a crazy, busy, stressful week where I spent most of it as a single parent because my husband had a lot of meetings in the evenings.  It happens sometimes, and we were doing pretty good handling it.  He asked me if there was something I wanted to do on Saturday on my own since I probably needed a little time away.  My very first response was, I want to run!  I want to go run and not worry about how long I’m gone.  I wanted to hit the trail and just GO.  This shocked me when I thought about it later…when did I change into someone who WANTED to run?!?

Well, I went!  I decided to run 5 miles.  It was a little longer than I normally run, but I have an 20160514_1648198k race coming up on Memorial Day, and I needed to get a practice run in.  It was hard!  My knees hurt, my back hurt, my toes even started to hurt…but I just kept telling myself, you can do this!  You can achieve this!  Don’t give up!  And I didn’t.  I hit 5 miles and it was AMAZING!  I was so glad I didn’t give up, and so thankful that I didn’t quit when it got hard.

This is my change of pace.  This is the new me.  No longer do I need food to help me get through the hard times in my life because I have figured out healthier ways to handle the blows life brings my way. No longer do I need to be an emotional eater!

How do you handle your stress?  What helps you when going through a lot of emotions?  Do you eat, run, meditate, draw a bath and turn on soft music?  How do you deal with life’s hard times?  I’d love to hear your ideas.

Don’t forget to Follow Wellness Momma on Facebook too!

Failing at Weight Loss

I have NEVER been skinny, but I’ve never really been healthy either.  I didn’t understand my relationship with food and truly how it affected my weight.  I know what you are thinking…Use more calories than you eat…right?  But it isn’t always that simple.  I have failed many times in this journey to be happy with the body that I have, and honestly, I still fail at it!  It has NOT been easy! That scale is one of my worst enemies some weeks, and learning and valuing that I am more than just a number on that scale, has been absolutely freeing! Taking the time to educate myself on what good food and nutrition is, has changed me into someone I’d never thought I’d be.

You see, changing the way you eat isn’t easy and isn’t as black and white as some people who don’t struggle with food make it out to be.  Any of you out there who have tried to change their eating habits, know exactly what I’m talking about.  We all are raised a certain way, grow up with certain foods, and many celebrated life events happen around food.  When you tell your friends and family that you can’t have some amazing dish that they know you love, they unknowingly sabotage you by saying something like, “it’s ok to just have a little bit…right?  I mean it is your favorite!”  Many times you give in and justify that little bit, which why not?  It’s just a couple bites, it can’t really hurt!  But what difficult thing I have learned about myself is…the justification in that moment, leads to another one the next meal, and another the next day.   Soon I realize that I have drastically veered from the eating plan that I was completely committed to before going to that family event!  Can anyone else relate?

Here’s the good news…it just takes practice!  Now that I have been committed for some time now, I get less flack for bringing my own food and sticking to my plan.  Don’t get me wrong, it’s still difficult, and I still struggle with wanting to eat what everyone else is eating.  But now, I’m able to remember how those foods make my body feel awful, and in turn how awesome my body feels when I put REAL food in it!  You know that saying, “It doesn’t get easier, you just get better.”  That can completely apply throughout many struggles in your life! That’s not only my mindset with food, but with exeslique_tea_550rcise. It isn’t getting easier, I am getting stronger!

One of my favorite little secrets that get me through what used to be my afternoon snack is Young Living’s Slique Tea. I just brew a cup of that at about 3pm on the days I need to tide myself over to dinner, and it does wonders for me! Plus it has vital essential oils that assist in detox of my body, and we all need help detoxing the yucky stuff out of our bodies!

I’m still on the journey to truly be happy with my size.  I’m still losing weight, gaining muscle, and shaping this body God gave me.  It’s a journey that has taken me YEARS to get through.  I hope that I can be a support to you on your journey to be a healthier version of you!

Contact me and I’ll help you with your plan and share more with you on how I do what I do.

30 Day Weight Loss Challenge!

Weight loss final

I have seen so many people have success using lemon and peppermint to assist in their weight loss, so instead of doing it on my own, I decided to organize a challenge!  Who’s with me?

Young Living Oils support your bodies digestive, cleansing and detox functions.

To get your oils and capsules, let me know by Friday, May 30th @10pm, so that I can get them ordered and on their way to us.  If you do not live in the Kansas City area, there will be an extra $5 for packing and shipping.

We will begin our challenge together on June 9th!  We will have a support page to share with each other, and it will also have other helpful tips on there.

How do you take the oils you say?  Well, here’s the plan…

First:  Open an empty vegetable capsule.

Second: Add 4 drops lemon essential oil.

Third: Add 4 drops peppermint essential oil.

Fourth: Fill it the rest of the way with your favorite carrier oil (can be optional)

Fifth:  Snap on the top, give it a shake, and take it down with a full glass of water

You’ll want to do this first thing in the morning and then a second capsule at lunch or in the afternoon when you are trying to fight some unwanted snack time hunger.

We can totally do this TOGETHER!  Please post on the blog page or message me for more information.  emcleod44@gmail.com

*these oils are meant to assist us in our weight loss.  Lemon is detoxifying, and Peppermint helps to curb appetite.  Please eat a normal, well balanced diet and drink LOTS of water while doing this challenge.