Four Steps to Painless Meal Planning

Hey Guys!

Long time no see. :) I'm really excited to be back, sharing the love of health and fitness. While I have been practicing my knowledge, I have not been actively sharing it and I miss that connection with all of you greatly! So, here I am, back. Hope you are as excited as I am.

I posted this morning about meal planning and got a lot of interested so wanted to give you a brief 101 of what I did this morning to avoid that dreaded "What's for dinner, hunny?" question. I really think that whole phrase should be a curse word. Lately, the answer has been "Subway"? Can ya feel me?

Here's to re-starting those proactive habits again.

Four Steps to Painless Meal Planning

Step 1: Put to use those hours of scrolling

• Go to that pinterest board, that I know that you have, and find 5 meals that are healthy, that you have not made yet or look interesting to you. 

Step 2: Make it Pretty 

• While "Pressure Cooker Lentils" sounds somewhat yummy... the picture of the end results NO DOUBT looks super yummy. So, I screen-shot the picture of the recipie and pasted it in my little template. 5 seconds max and hoepfully by the time I make it to Friday I will still be excited about what I chose at 6:30am on Sunday. 

Step 3: Make it Easy

• You're already online. Copy and Paste that recipe hyperlink so that you can easily click on it come dinner time. 

Step 4: List Make & Grocery Shop at the Same Time

• We just got Wal-Mart Grocery Pick-up at our nearest Wal-Mart (if you're local to the Westbank of New Orleans, its the Behrman Highway WM and not the Manhattan). When I go through the ingredient list online, I simultaneously add it to my Wal-Mart Grocery App which IS my shopping cart. I do this for each recipe then add in my staples for the week and checkout. 
• What is AMAZING about Wal-Mart Pick-up is that I choose a time that we can pick it up. Then let the app know I'm leaving my house and by the time I make it there, the lady (or man) is waiting for me with ALL MY GROCERIES. I don't have to get out of my car or shop. Talk about an hour worth of time savings. DONE. 

That's it. I put in on our fridge so that we can look forward to what's up next. I anticipate left-overs so it's likely that one meal will be skipped to eat out of the fridge. BUT, the basic plan is ready. I can already breath better. 

This took me 30 mins max. So don't think it was a huge time hole. Set 30 mins on a timer and make it happen. You're saving over an hour by not having to actually shop for your groceries or look in the fridge for 10 mins each night wonder what concoction of items can make a solid meal. Spaghetti Sauce and Pasta again??

"What's For Dinner?" Try me. (I'm coming for ya.) 

Here's a link to my meal plan this week. ENJOY! 

Talk soon!

Batch Cooking: Quinoa Stuffed Bell Peppers

One of my old school favorite meals was stuffed green bell peppers, but stuffed with greasy ground meat and topped with LOTS OF CHEESE. I mean... who doesn't like cheese. My hips don't like cheese... I can tell ya that. ;)

It's Sunday again and that means its time to make my lunches for the week. Batch cooking is my favorite way to prepare for a healthy and ON PLAN week. So, this week, it's a healthy twist on an old favorite. I saw red and orange bell peppers on sale for $1.00 per and it was an easy decision.

For all of my 21 Day Fixers, this is 2 green, 1 red and 1 yellow. Easy right!

First week back from holidays... I'm ready for you!!

Quinoa Stuffed Bell Peppers

Ingredients:

• 3 cups cooked quinoa
• 1 can of green chilies
• 1 cup of red onion (chopped)
• 6 red or green bell peppers
• 1 cup tomatoes (any chopped)
• 4.5 cups of black beans (3 cans)
• 1 bunch of green onion
• 1 tbsp cumin
• 1 tbsp chili powder
• 2 tsp garlic powder
• 1 tsp cayenne (less for mild)

1. Preheat oven to 350.
2. Cook quinoa. 

2. Grab the biggest bowl you have in the house, then mix all ingredients but the bell peppers well. 

3. Fill bell peppers with filling. 

4. Bake for 30 mins or until peppers are soft. 

Add on for extra flavor (and additional containers):

• 2% low moisture cheese (choose your favorite) on top. Used your blue container to measure. Add before you put in onion. 

I went ahead and wrapped these in foil and placed 3 in the freezer as my onions, quinoa and black beans were all left overs from last week. These should survive the week well in the fridge is your ingredients are fresh. 

I teach batch cooking, portion control and weight control in my fitness groups each month. Email me at jennifergunnell@gmail.com if you need help! 

Enjoy and have a GREAT week! 

Meal Prep Sunday: Batch Cooking

My oh my. Where did the last couple of months go?! I have been completely MIA lately trying to get a hold of some sort of 'balance'. Which means, less posting about healthy living. Holidays... you got me. While the holidays DID get my time... I didn't let it get my healthy living. Routines and the knowledge of how great it feels to eat well kept me on track. Can I get a 'whoop whoop' for progress!!

As the new year approaches, I want to focus more on cooking batch meals to help simplify our life, save money and maybe get a couple of minutes back into our day. Each week, it is my GOAL to post one meal that is an easy, healthy batch cooking option. But first... let's start with the basics.

What is batch cooking?

Basically, its preparing all of your meals for the week at one time. I focus on batch cooking all of my breakfasts and lunches for the week as this is where I need to save time and also where I fall off track the most. When the meals are in the fridge, packaged to perfect proportions and on plan... you are set up for success.

Why batch cook?

• Saves time. Need an extra 10 mins in the morning... you've got it. Need an extra 15 at lunch...BAM it's there. Take an hour or less and make all your meals for the week. Use your 'free' time to save yourself for when you are at your busiest. 
•  Simplify. Take the thought and confusion out of "what do I eat" while standing with the fridge door open, hoping a great idea for a meal will come through. Plan ahead, make ahead, simply, reduce confusion.
• Success ahead. If its already made, you will be less tempted to cheat. PERIOD.

How do I batch cook?

First, plan out your weekly meals according to your macros. For us that use the Beachbody 21 Day Fix containers, you will plan your days and meals based on the number of containers you get, that match to you goals. I try to make my breakfasts and lunches similar throughout so that I can batch cook or assemble them on Sunday. It doesn't have to be boring

Second, head to the store with your list in hand. ONLY buy what's on your list. This alone will save you on your grocery bill. 

Third, start to cook. I like to start with what takes the longest first. 

1. Cook your rice. I use a pressure cooker to save time.
2. While rice is cooking, put your chicken breasts in the oven. I don't eat chicken, but Chris does so, in it goes. 350 bake for 15-20 mins. Season before baking.
3. Cut up all of your veggies.
4. Start to assemble your meals into containers. 

Got it? 

Here is a simple lunch to make this week. For us 21 Day Fixers out there, this is one red (chickpeas), two greens and an orange. This recipe was adapted to fit 21 Day Fix from the Garden Grazer.

Greek Chickpea Salad

• 2 cucumbers
• 5 roma tomatoes
• 1 green bell peper
• 1/2 red onion
• 15oz chickpeas

Dressing

• 4 tbsp of olive oil
• 4 tbsp of red wine vinegar
• 2 tsp of oregano
• 1/4 tsp of salt

Steps:

1. Cut up all veggies. 
2. Place in separate container. For each container:
• 1st green container (1 cup)
• 3/4 roma tomatoes
• 1/4 red onion
• 2nd green container (1 cup)
• 3/4 cucumber
• 1/4 green bell pepper
• 1 red container (3/4 cup)
• Chickpea
3. Mix all dressing ingredients into small bowl. Stir to combine. For each container:
• 1 orange of dressing
4. Stir to mix throughout. 

And you're done! 

Sweet Potato Black Bean Dinner

Every so often, my hunny surprises me with a request. This time, a request for a meal I made him when we first started dating. At the time, I was nervous to cook for him. Used to cooking vegan, healthy meals, I wasn't sure if he would like some of the *interesting* combination of foods that I was used to whipping up in a hurry. Alas, I had found myself in a pinch, we had all the ingredients and I took a shot at an old favorite and he loved it. <Score>

So what was it? Simple, a baked sweet potato with an applesauce/peanut butter mixture with black beans on top. All simple ingredients that are staples in the pantry. I found this recipe via the Happy Herbivore Meal Plans that I used every week while I was a vegan in Minneapolis. I love her ability to use simple ingredients to create delicious healthy meals. This one comes from memory now and is perfect for a quick meal in a pinch. It's not expensive, easy to make and very filling.

Sweet Potato Black Bean Yumminess

(Serves 2)

• 2 Sweet Potatoes
• 1 can of Black Beans
• 1/3 cup of unsweetened applesauce
• 1 tbsp Peanut Butter

Notes: Ingredients on the applesauce should read only apples. No added sugar in any form. Secondly, the peanut butter ingredients should only read peanuts. No added sugar or oil. 

Directions: Bake your sweet potatoes 375 for 2 hours or using a pressure cooker. Combine peanut butter and applesauce in a small bowl. Mix well. Take your baked sweet potatoes. Slice in half. Pour half of your applesauce/PB mixture onto potato, then top with 2/3 cup of black beans. VOILA. You're done! 

Nutrition Facts: I would recommend this to someone who is looking for a healthy, clean eating meal. If you are on the 21 Day Fix, this would equate to 2 yellow (sweet potatoes), 1 red (black bean), 2 tsp (PB), 1/2 purple (applesauce). Total Calories (375 calories, 20 g of protein, 9 g sugar, 16 g fat)

Enjoy!

Black Bean, Corn Tomato Salsa

Need a quick appetizer to bring to your next tailgate or party? This one has been my 'go-to' recipe and its always a hit. It's quick, simple and inexpensive. Check. Check. Check. My favorite part of this dish is that it can sub as a meal if there is nothing else available to eat. A little security JUST IN CASE there is nothing at your party that fits your clean eating goals.

Tomato, Corn, Bean Salsa

• 2 cans Black Beans
• 1 can White Corn
• 1 can Yellow Corn
• 4 Roma Tomatoes
• 1/2 Red Onion (optional)
• 1/4 cup Cilantro (minced)
• 1/2 Lime 

Rinse black beans and corn then throw it in a large bowl. Dice tomatoes and onion...you know the drill, throw it in that bowl. Mince cilantro, squeeze that lime and throw it in. Stir it all up and VOILA. You've got a healthy appetizer ready to go. 

What to add on or switch it up? 

• No time to chop? Use Rotel as a substitute. It will add a nice spice to go along. 
• Add avocado. This adds a nice creamy texture. 
• Pair with guilt free chips for a healthy snack OR Tostidos Lime Chips if you are okay with some extra calories.

21 Day Fix Calculations: (1 cup for 1 serving)

• 1/2 Red
• 1/2 Green
• 1/2 Yellow
• Pre-measure and put into a side bowl to stay on container goal. 

 

Enjoy! 

That Scary Bikini

Ever let something control you when you know that it holds no value to your life? I found myself there last night. Chris kept telling me that I was in another place... and I was. I didn't want to be there, but I couldn't find my way out either.

I kept telling myself (and I believe to the core all of these): You are beautiful, confident, fit, LOVED, in the best shape of your life. I am comfortable in my skin like I never thought I would be and YET, here I was in this space of negativity towards myself. Why you ask? You see, we have a cruise coming up and well...

I didn't think I was ready to wear a bikini. 

Say WHAT? Jennifer, seriously. Bring it all back. You're letting a bikini throw you over the edge of being excited about your vacation. I mean I laugh thinking about it, but its true. How can this one little thing send me over the edge? After all, I'm confident, smart, beautiful, and loved. My mantras on self love are on point. Ya heard?!

All week I have been focusing on self love with my challengers as I know and LIVE the personal experience of having to lose the weight BOTH physically and mentally. Mentally, I still see the 190 pound girl who yo-yo'd her weight for 29 years. But truthfully, I needed it more than my challengers.

So, last night, I took a long hot bath to relax and regroup, phone in the kitchen. Just me and my thoughts. There I decided...screw it, I'll just return all of my new bikinis and buy a tankini. THERE. FINAL. NO MORE beating myself up for not being perfect. Humph. I WON.

But I woke up this morning and thought, WAIT... I look great. Yes, Jen.. YOU ARE NOT PERFECT. Shut the front door. Embrace it. I made myself go and put on that scary bikini and SURPRISE... I was ecstatic with what I saw.

I saw hard work and pride staring back at me. 

Why do I share this? I know that I am not the only one who struggles with getting in their own head. It doesn't have to be a bikini or a piece of clothing. But I ask you...

What is holding you back? 

Answer that honestly. First embrace it. Acknowledge it and let it be. Then attack it full steam ahead. Life is TOO SHORT for us to be concerned about things that don't mean anything.

I smile now because I conquered that fear. Just because I am a coach doesn't mean that #1 I have to have 6 pack abs or #2 that I can't struggle with myself as well. I try to be as honest as possible as after all... we are REAL PEOPLE. I do have Chris to thank for talking me through my crazy. It happens to the best of us. :) And now... here's the pic. I was genuinely surprised.

18 months of hard work. That EXCITEMENT says it all.

If you are ready for your own transformation story, I have a group starting September 28th. I will teach you EXACTLY what I did to lose the weight and keep it off. No yo-yo dieting for me any longer.

We practice self love, embrace real food, and conquer workouts. 

Join us! Only taking 5 people this go around so that I can focus on each person individually. Email me at healthylivingjen.com or fill out the application below.

Happy healthy living to all of you!

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Tailgate Clean Eating

Football season is back in session and I am a happy camper. Nothing can quite describe the feeling of hearing that fight song play before the game surrounded by 90,000 of your closest friends. I'm hopeful for the upcoming season for both my Saints and LSU Tigers. We're headed off to LSU today to tailgate for the first game.

Do you love to tailgate? I know I sure do. Daquari in hand, good food on the table, friends to talk to... oh wait...new lifestyle, new tailgate? Can it be so? It's not as hard as it seems. You can still stay on your clean eating plan and tailgate with good clean eats.

Here are some great alternatives:

• Grilled Chicken instead of Fried Chicken
• Grilled Veggies
• Red Beans and Rice in a Slower Cooker with Brown Rice
• Guilt Free Chips
• Salsa (Store bought or homemade)
• Corn and bean salsa
• Guac-Faux Mole (From Protectivediet.com)
• WATER!!! You can do it and your body will thank you.

I encourage you to try this way of eating next tailgate. It will take some will power...okay a lot of will power, but you will be so thankful the next day that you ate clean, stayed on track and was kind to your body!

Here are some pics from our last tailgate.

Eating Clean- Tailgate Style

Real Food? YES!

If you like these tips and want more, I encourage you to join our next challenge group where we learn how to make this clean eating thing a way of life. Email me at healthylivingjen.com for more information.