Fancy Up Your Water + My Plan for the Week

Hi guys! I have missed you SOOOO much!

Derek and I had an awesome vacation away in Nashville and then at my parents for an extended Easter holiday! (I'm hoping to do a great big photo dump for you from our time away ----stay tuned!!)

As much as I love vacationing, it's always good to be home ----- we love going away but we always miss the dogs so much and my body always thanks me for getting back into a normal food and workout routine.

When we got home, our refrigerator was E-M-P-T-Y. I didn't have time to get groceries until Saturday, so we lived on egg white scrambles, cottage cheese and any other scrap of food we could find. As you know, I have a weakness for groceries and hate having an empty fridge, so on Friday night, I worked out our menu for this week and I was up and at 'em first thing on Saturday morning, to rectify our food situation. I think it's safe to say that we are replenished. We can't fit a single thing in the fridge right now; especially after we had a family birthday dinner last night, which resulted in lots and lots of leftovers for Derek.

I've planned out a week of healthy clean meals --- here's what's on the menu this week:

Monday - Leftovers from Sunday's dinner (Derek) - Asparagus & Swiss Egg White Omlet (Me) 

Tuesday - Caprese-style Crustless Quiche (recipe on its way y'all) & Mixed Greens

Wednesday - Mixed Greens with Roasted Sweet Potato, Pepitas & Goat Cheese (me) - Stuffed Chicken & Baked Potatoes (Derek)

Thursday - Out for Derek's Birthday!!! xoxoxoxo

Friday - BBQ Tofu with Roasted Turnip & Sauteed Greens

In addition to my clean eating goals, I'm also going to focus on my water intake this week. As you know, I constantly struggle with this, so I'm going to try "fancying up" my water with some fruits and herbs in an attempt to tickle my tastebuds with a little more of the wet stuff. My yoga instructor recently posted this cleansing combo on her facebook page, so I thought I'd give it a try.

Combine 3L of water with 2 sliced lemons, 1/2 a cucumber and 10 - 12 fresh mint leaves. Infuse overnight and then drink up! Today is the first time I'll be trying this combo, so I'll let you know how it goes.

With respect to this week's workouts, I'm planning to try some new lunchtime classes because my evenings are busy. My workout schedule's going to go a little somethin' like this:

Monday - Zumba

Tuesday - Trying a new lunchtime spin class

Wednesday - Trying a new lunchtime yoga class

Thursday - Zumba

Friday - I'm going to try a new lunchtime bootcamp class

Saturday - Kundalini Yoga

I'm really hoping that I'll like the lunchtime workouts because it's so nice to have the evenings free in the summer. It's also nice to switch things up once in a while to keep my workouts interesting.

What do you have on your schedule this week?

Do you ever infuse your water? If you do, please share your favourite flavour combos.

Have a great Monday my friends!!

Andrea
xoxo

Chocolate Peanut Butter Pumpkin Protein Bites+ a Plan

Good morning!

I did alot of planning this past weekend when it comes to my upcoming eats and workouts. As I always say, PLANNING = SUCCESS and I'm determined to succeed at my clean eats goals and to get 4 workouts in this week.

Last week was a bit of a bust for us because we've been spending extra time with Derek's dad, who's in the hospital (he's ok - he's just needing a little attention from his doctors) and Dora, our sweet rottie girl, who got spayed last Tuesday. She was a little out of sorts and we wanted to keep a close eye on her as she recovered, plus we thought she deserved a little extra TLC.

In terms of my workouts this week, this is my plan:

Sunday - rest  *food prep day*

Monday - core & zumba

Tuesday - spin & weights (chest & triceps)

Wednesday - rest

Thursday - zumba or the Fitnessista's Booty Burning Walking Workout & weights (back & biceps)

Friday - active rest (long walk with dogs most likely)

Saturday - 90 minutes kundalini yoga

Now when I say I had a food prep day on Sunday, I am not kidding!!! I spent 3 hours planning, shopping and prepping some clean foods for the week. All of my efforts should give us some easy grab 'n go options for busy days this week and I definitely was thankful for my prep work last night when I didn't get home from the gym until 8:15 p.m. I certainly was in no mood to be cooking up a big meal and I loved having healthy, nutritious eats at my fingertips.

I made:

1. 'Cheezy' Broccoli Soup (from the Eat Clean Diet Vegetarian Cookbook)
2. Hard-boiled Eggs (for Derek)
3. Chocolate Peanut Butter Pumpkin Protein Bites
4. Bananarama Protein Pancakes
5. Vegan Mexi-Style Quinoa

My original plan was to make a batch of the Fitnessista's Pumpkin Amazeballs, but I didn't have any natural nut butter at home, so I thought it'd be a tasty twist if I added some Dark Chocolate Dreams Peanut Butter instead. Seriously my friends, these turned out to be Ah-Freakin'-Mazing!!! I was so happy that I remembered my measurements, so that I could share this recipe with because you really, REALLY must try it!

Chocolate Peanut Butter Pumpkin Protein Bites
Makes 7 1" balls

Inspired by the Fitnessista's Pumpkin Amazeballs

3 tbsp chocolate protein powder
2 tbsp unsweetened coconut
1 tbsp oats
2 tbsp Dark Chocolate Dreams peanut butter
1 tbsp maple syrup
2 tbsp pure pumpkin puree
1 tbsp chia seeds
1/2 tsp pumpkin pie spice

In a small food process, pulse the protein powder, coconut & oats until it resembles a fine powder.

Add the remaining ingredients and process until well mixed.

Using your hands, shape into 1" balls.

Wrap in plastic wrap and refrigerate.

P.S. - as long as you use a vegan protein powder, such as Vega, these are VEGAN baby!!

Two of these make a fantastic pre-workout snack. (So you might as well use that 7th bite as your taste tester, since it's clearly the odd man out!!) These are so handy for nights when I go from work straight to the gym. It gives me the energy to push through my workout without wanting to gnaw off my arm when the hunger pangs start.

What's your fave pre-workout snack??

Have a great day!

Andrea
xoxo

Food for Thought:

Source: Pinterest via Gloria Dallas

What I Ate Wednesday

Howdy! Finally we've arrived at the first Wednesday of Fall....we've all been talking about Fall since Labour Day weekend, but now you just can't deny it ---- it's only 3 short months 'til Christmas ;-)

I joke, I joke {now don't you be cursing me haha}

--- I love Fall and I'd really like it stick around for a while.

We've been super busy lately, so my goals have been pretty simple. Try to find enough time (& energy!) to eat healthy and stay active despite our hectic schedule.

It's been tough to find time to get to the gym, so I'm continuing to work towards my goal of running a 5K in October by running at least twice a week. We live in a rural community, so my runs are so quiet and peaceful....usually it's just me & the cows.

When trying to eat well, my meal planning has been a HUGE help. There's no time wasted figuring out what to make for meals --- I have an idea what we're going to have with all the ingredients on hand. It also discourages frequent nights of take out :)


Breakfast

Slow Cooker Steel Cut Oats is still my go to. I'm getting pretty predictable, aren't I?! I can't help but love them because it takes 5 minutes to put together at night and I wake up to a  hearty, healthy breakfast.

Lunch

I've been relying on leftovers and make-ahead salads. Yesterday I had garlicky kale, speedy three bean salad and cottage cheese.

Snacks

I'm going to need some afternoon protein if I'm going to run right after work. I am in love with raspberry cheesecake Greek yogourt (non-fat plain Greek yogourt, lemon juice, stevia, raspberries).

Dinner

We've had several awesome dinners lately and I couldn't narrow it down to one, so you get to see two from earlier this week.

Last night we had butternut fries with honey dijon and basil scalloped tomatoes with croutons. Those tomatoes are one of my all-time FAVE side dishes; especially when it's made with cherry tomatoes straight from my garden.

Earlier in the week, I had sauted kale with a quinoa/bulger mix, sweet potato rounds and a piece of bruschetta using 12 grain sourdough bread that I got at the farmer's market on Saturday.

For dessert, I made a healthy apple cobbler with the last of my Ginger Crisp apples. All that's missing was some vanilla bean ice cream!

 DEEELISH!

I know there are lots of you reading this who are just as busy as Derek and I. Frankly, I am personally in awe of all you amazing parents out there that manage kids, careers and a home --- I could really use some of your multitasking skills! If you'd like more meal ideas and tips on how to make and keep your goals this Fall, head on over to Peas & Crayons to get your creative juices flowing.

How do you squeeze in healthy eats and exercise when your life gets crazy busy?

What is your favourite apple baked good?

Have a fabulous Wednesday!

Andrea
xoxo

Menu Prepping for the Week

Hey there!

Derek & I are a really busy family of 2. It can be hard to find time to hang out together and when we are lucky enough to spend some time together, the last thing either of us wants to be doing is spending the entire night prepping a meal, washing dishes, prepping lunches for the next day, etc...and let's be honest, when I say "us" and "we", I mean ME :)

I've been making the effort to get more organized on the weekend, so that our weeknight meal and lunch prep can be quick and easy. Not only does it take the pressure off during the week, but it also helps us to stay on course and eat heathy nutritious meals instead of picking up pizza and fast food.

I've said it before and I'll say it again....

PLANNING = SUCCESS

Menu planning really isn't that hard to do....in fact, I've talked about it on the blog in the past and most weeks I do take time to make some sort of a plan with respect to our eats.

My meal planning process goes something like this:

1. Browse Flyers and Check the Pantry - We get our flyers on Thursday night. Sometime between Thursday evening and Saturday morning, I take a quick peek to see what's on special. I also take a peek in the fridge, freezer and pantry to see what we have on hand.

2.  Make a Menu - I then take half an hour Friday after work to jot down a menu. I aim to have enough on hand for 5 days' worth of meals, plus a few grab n go snacks.

3. Make a Grocery List - SO IMPORTANT!!! Make a list before you head out to the grocery store and stick to it. As you know, I have a really difficult time sticking to a grocery budget. I'm an impulsive buyer and my fridge and cupboards are packed full of food. Someday I may share a pic....but it's really embarassing --- especially when we often have the nerve to complain that there's nothing to eat!!

4. Buy your Groceries - Saturday mornings are typically when I run errands and do our grocery shopping. I take my list and go to the grocery store, farmers' market and about once a month I try to stop at the Bulk Barn.

5. Prep your Food  - Do you ever buy a ton of fruits and veggies only to have them sit in your crisper until they rot and need to be tossed? This used to happen to us all the time. Now, I make an effort to spend about an hour a week prepping my food, so that we can just grab and go. I chop veggies, cook up rice or quinoa, do up some hard-boiled eggs for Derek, marinate tofu for myself and do any other preparation that's needed for the week. I then store everything in bags or Tupperware containers in the fridge for ease of access all week long.

Planning saves time, money and waste.

This week, I went a little crazy on Sunday and did a whole bunch of prep work. It took me closer to 2 hours to do, but then it literally took me 5 minutes to pack both of our lunches this morning and that makes me one happy girl.

Prep your veggies for soups, salads, stews or just to eat raw throughout the week.

Prep a large quantity of rice or quinoa to add to salads, soups, wraps, stirfries, etc.

Marinated salads are great to make ahead and enjoy all week long.

I store everything in Tupperware and in mason jars in the refrigerator. 

On Sunday, I prepared:

- BBQ crockpot chicken for Derek (for Sunday dinner & another meal of leftovers)

- Brittany's Garlicky Kale Salad

- Angela's Speedy Three Bean Salad

- a Quinoa/Bulger Mix

- Chopped a Watermelon

- Hard Boiled Eggs

- Shredded Zucchini for Oatmeals, Scrambles & Muffins

Here's a peek at what my menu plan looks like this week:

Breakfast

- Cereal & Milk

- Slow Cooker Steel Cut Oats

- Egg/Veggie Scrambles

Lunches

- Salad Plates (could include: garlicky kale, bean salad, lettuce salad, cottage cheese, pickled beets)

- Hard Boiled Eggs (for Derek)

- Greek Yogourt

- Shredded BBQ Chicken or Tuna Sandwiches (for Derek)

- Chickpea Salad Sandwiches (for me)

Snacks

- Brown Mini Rice Cakes

- Chopped Watermelon

- Greek Yogourt

- Zucchini Muffins

Dinner

- BBQ Crockpot Chicken & Veggies (for Derek)

- Sweet Potato Rounds with a Kale/Quinoa/Lentil Mix

- Toasted Tomato Sandwiches with Butternut Squash Fries

- Leftovers (once)

- Homemade Pot Pies (beef for Derek and veggie for me) with Roasted Brussel Sprouts
- Homemade Veggie Noodle Soup and Cheesy Italian Bread

See how many healthy, hearty meals you can whip together in just a matter of a few minutes!

What is your favourite mid-week dinner?

Have a great Tuesday and I'll see you tomorrow with my latest & greatest What I Ate Wednesday post,

Andrea

xoxo

Relaxin', Sweatin' & Plannin'

Good morning & happy Monday! Did you have a wonderful weekend? I had a lovely, relaxing weekend. The weather was HOT ~ we appear to be in the midst of yet another heat wave here in Ontario! The dogs went out in the mornings and evenings but pretty much snoozed the days away beside the A/C.

Here's a few pics that I managed to capture on my phone:

I was up early yesterday and decided to head out for a quick run before it got too hot. I was out the door by about 8:45 a.m. and went for a 30 minute run/walk (1 min run, 1 min walk, repeat 12 times). Let me tell ya, it was steamy! I was okay while running (which felt great by the way!) but when I finished and got home, the sweat just poured outta me. My face was red and my shirt was soaked --- now that's the way I like to end a workout --- I was a hot, schweaty, calorie-burning mess! So far my right knee feels good. I'm hoping I can start adding a couple runs per week into my workout schedule because my friends and I are hoping to do a Halloween-themed run in a few weeks where we can wear costumes. I believe it's a 5K and I'd like to be able to run it if my body will let me.

Like I promised, I also did some meal planning and workout planning this weekend ---- I am determined for life to be back to normal this week.

Planning = Success

Here's a peek at this week's plan:


MEALS

- Breakfasts: protein pancakes, slow cooker steel cut oats, egg white scrambles

- Lunches - zucchini cheddar egg muffins, salads, leftovers, Greek yogourt with fruit, cottage cheese

- Dinners: garden veggie chili, grilled apple & cheese sandwiches with side salad, roasted beet soup, burgers (meat for D & bean for moi) with homemade fries, BBQ ('shrooms for me & steak/shrimp for D)with taters & veggies, leftovers once, eat out once


WORKOUTS

Sunday - 30 minute run/walk
Monday - rest
Tuesday - 30 minute run/walk
Wednesday - shoulders with 30 minute cardio at gym
Thursday - back/biceps with 20 minute cardio or a weights/cardio class mix at the gym
Friday - rest
Saturday - kundalini yoga

What are your plans for the coming week?

What was the highlight of your weekend?

Have a great day,

Andrea

xoxo

What I Ate Wednesday ~ Clean Eats & LiveFit continued...

Happy Wednesday! And how are you on the gorgeous day? Things have been going pretty fabulously around here. I'm very proud to say that I'm in the middle of LiveFit Week 2 and I am feeling really, really good! The clean eating is going very well (the only time it's challenging is when I get the munchies right before bed) and I'm really enjoying the workouts - much to my surprise!





  

Since this is What I Ate Wednesday, I'm going to start with my eats and then give you a quick rundown of my workouts. Remember, clean, mindful eating and exercise are the two essential components to getting healthy and staying that way! I truly believe you need both in order to live a long, healthy life.

Here's a peek into my eats this week:

Breakfast

I have finally found a protein pancake that I cannot live without. On the weekend, I tried a banana bread protein pancake (recipe by PJ Fingers) with a cup o' joe on the side, of course! It was dense and pancake-y and totally delicious. I ended up making 2 extra batches, so that I could have some for this coming week. All you have to do is freeze and toast. Mmmm....weekday pancakes are a treat around this house!

Lunch

I am still swooning over sprouted whole grain toast with smashed avocado. Add a little sea salt and you have the best snack on the planet. On the weekend, I had some avo toast with an egg white scramble on the side. In my scramble was tempeh 'bacon', green onions & some grape tomatoes. Yummers!

Snacks

I can't keep out of my raspberry cheesecake protein pops. They are so freakin' good! I'm also eating tons of Greek yogourt mixed with Truvia and unsweetened cocoa. I'm thinking I need to nickname myself the "Queen of Sinless Treats" :-)

Dinner

This was one of the lonely girl meals I had when Derek was away this past weekend. A lightened up version of sweet potato homefries, marinated honey dijon tofu & sauteed kale with mushrooms was on the menu. A rainbow on the plate is a major dose of healthy in the belly!

Are you weak in the knees over all that amazingness up there?! haha

You might recall from my posts last week that I am currently in Phase 1 of Jamie Eason's 12 Week LiveFit Trainer. Right now we are doing 4 days of weights and still NO cardio. The no cardio part is taking a bit of time to get used to and so is working out only 4 days per week. I was starting to feel restless over the weekend and considered going to a step class, but I didn't. I do have plans to go to a yoga class on Saturday with a friend, so I'm hoping that will fill my workout gap. My workout schedule this week is going to look a little like this.

Monday - Chest & Triceps

Wednesday - Back & Biceps

Thursday or Friday  - Legs

Saturday - Khundalini Yoga

Sunday - Shoulders & Abs

Not too shabby right?! I know I shouldn't complain at all about the workouts at this point because they're a total breeze compared to what's coming up! Remind me that I was wishing for more when I'm complaining that I can't move from sore muscles mmmmkay?!

If you're looking for more meal and fitness inspiration, head on over to Peas & Crayons and check out Jenn's What I Ate Wednesday pages.

What is your favourite summertime snack?

If you could do just one workout per week, what would it be?

Have a great day,

Andrea

xoxo