5 Ways I Helped Myself Recover from a Gluttonous Vacation

As you may or may not know, I am originally from the Philadelphia area and I’ll tell you what- they have amazing F##$%#$#%’ing food. Everywhere. It doesn’t matter what type of eating establishment you go to, 9 times out of 10, it’s going to be pretty dang good. Upscale restaurants, road-side food trucks, mom & pop pizza shops, convenient stores (Can I get a HELL YEAH for WAWA?!), your cousin’s house for a party, if it’s in the PA-NJ-NY tri-state area, there is going to be SOMETHING good to eat. That being said, I have been living in Colorado for 4  years now and their food is a bit “eh”… So every time I go back to PA, which is a few times a year, I plan to PIG OUT. And I’m totally ok with that. And you should be too. You live once so you should spend most of the time treating your body right and spend some of the time indulging in your most fantastic favorite things 🙂

Buffalo Chicken Cheesesteak
Buffalo Chicken Cheesesteak

But as you can imagine, pigging out for almost 2 weeks is going to WRECK your body. I tried to drink water (FAIL), tried to stay active (FAIL), but mostly I tried to enjoy myself. Getting your body back in line after that can be tough. So without further ado, here are 5 ways to kick start that healthy body back into shape after a VERY gluttonous vacation 🙂

  1. DRINK WATER

The absolute best thing you can do to start ridding your body of toxins and getting your system working properly again is drinking water. Seems like an obvious one but it’s hard for most of us to stay on top of. My first day back from vacation I pounded water. This flushes your system, keeps you alert and awake, helps your bodily functions (i.e. taking a poo), makes you look fresh, feel fresh and helps get you back in the mindset of healthy living. It might be hard that first day if you were pounding soda and beer all week, but I have faith in  you 🙂 My goal was to drink 32oz by 11am, by 3pm and by 8pm for a whopping total of 96 oz of water per day.

2. MOVE

Feeling sluggish after all that time sitting on your butt? Me too. An object at rest likes to keep resting dammit. It’s physics! BUT the only way to fight the urge to stay on your BUTT, is to get OFF YOUR BUTT. I totally didn’t want to and I totally felt like crap during and after the 40-minute workout I did at the park, but guess what- I did it anyway. Because I’m awesome like that 😉 Just kidding- kind of. But for real – get your ass moving, the sooner the better. I promise, the next day you’ll be wanting to move again… it’s physics!

3. GET AN ACCOUNTABILITY PARTNER

This is a big one for me! Having someone who is counting on you to show up works wonders! Especially if it’s a “new” friend. You may likely tell your best friend of 20 yrs to screw off if she’s texting you at 6am about the run you are supposed to go on…. zzzZZZzzzZZZ. But if you make plans with a new acquaintance or a new friend you’ll be much less likely to bail 😉 I can’t even tell you the amount of workouts I’ve done this summer at a park, in my living room or elsewhere for the simple reason that SOMEONE ELSE WAS EXPECTING ME TO DO IT! Whether I promised to show up virtually or in person, someone was counting on me. Find someone to count on to get your butt moving! If you need help in that area, keep your eyes peeled for the fitness & nutrition accountability groups I’ll be offering this coming fall/winter. I have a whole crew of people waiting to keep you on track and support and encourage you through your fitness journey.

4. DON’T PUT PIE IN YOUR PIEHOLE

Abs are made in the kitchen. So are cookies, pie, pizza, cake, ice cream and burritos 😉 Guess what- if you keep stuffing your face with crap, you are going to look and feel like crap! It’s physics! Just kidding- but it is a fact. You are what you eat whether you like it or not. Treat your body like the holy temple that it is and start feeding it delicious and healthy stuff. No, I don’t eat healthy 100% of the time, but I do eat healthy about 80% of the time. My body is amazing and it proves that fact time and time again when I watch it do crazy things like run a marathon, birth a child, climb a mountain, etc. It’s a beautiful creation and the only person with the ability to treat it as such is YOU. No one is going to do it for you.  My body is my vehicle to all the awesome stuff in the world and I intend to treat it nicely so it keeps motoring me more and more cool places 🙂

5. REPEAT…

…for life. Seriously though- eating healthy and staying fit shouldn’t be a one-time deal. You can’t do it for 6 months and then never again. It’s a lifetime commitment. A commitment to yourself, to treat yourself with respect and LOVE. No matter what you look like right now or in the future, you are worth loving, respecting and treating well. Doing all these things should be a treat, not a punishment. Drinking more water, moving, eating healthy food, and finding like-minded friends to do all of the above with IS A GIFT. None of it is to make you feel miserable, all of it is to make you feel great. Does that mean it’s easy to repeat all this for life? No. But it’s worth it. I promise.

So there you have it- my 5 tips for recovering after a gluttonous vacation. Remember, the first few days can be tough but so are you. So just throw that water down the hatch, shake that booty, grab a friend, eat an apple and stay healthy for life because YOU ARE WORTH IT and I promise you won’t regret it 🙂

mbf

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Sunday Morning Meal Prep!

I love eating healthy food but I’m horrible at doing so because I hate cooking. I hate cooking because I’m bad at it and it takes too much time and creates too much mess! So the easier cooking can be for me the better my eating habits. This Sunday morning I finally said hello to Meal Prepping 🙂

I’ve thought about meal prepping a million times before. I’ve even kind of done it a couple times by cooking enough chicken & asparagus to last for 3 days. However, I’ve never full on prepped a whole week of food in one sitting, nor have I done it so healthily or easily!! I couldn’t believe all the food I was able to make with things I already had in my fridge. Long story short, I made 4 different types of meals that I will use for breakfast, lunch and dinner over the next week.

Keep in mind, I’m not a fan of calorie-counting so if you are being strict with your calorie intake, this post won’t disclose that info. Not only am I breastfeeding, I also hate feeling restricted in my eating habits. So what I’ve been doing as of late is working more on quality instead of quantity. Don’t get me wrong, I try to use good discretion by limiting my snacking, eating slowly, drinking lots of water and dishing up reasonable portion sizes (1/2 plate veggies, 1/4 plate healthy carbohydrate, 1/4 plate protein). Also if I eat all my food and still feel hungry, I’ll try to wait 20 minutes and see if that’s still the case. Sometimes it’s not!

Anyway I know myself and I will definitely eat like crap if I don’t have healthy things on hand. When I get hungry, it’s eat or die mode and I start shoving things in my mouth fast, no matter what they are. Luckily I’ve helped that bad habit recently by having apples and almonds on hand. Those are a great, quick go-to snack when I’m feeling famished or to tide me over while I’m waiting for my next meal. However, this week I’m taking things a step further. I realized I spend a lot of my evenings trying to make myself dinner (with a 3 month old on my hip) and I spend a lot of my days, not eating enough or not eating appropriately because I don’t have time to make breakfast or lunch. I always feel like I don’t have enough time in my day to do the things I want, so I’m knocking out cooking dinner, breakfast & lunch with meal prepping it all on Sundays. And I have to thank J+Fitness for inspiring me to get off my lazy a** and give this a try this week! Also the egg bake and apple crockpot dishes are slight modifications of recipes they shared on their page- go check them out!

Here’s what I did today- all with things already in my fridge/freezer!

  • Egg, Veggie & Quinoa bake (Breakfast)
  • Apple & Oats Crockpot (Breakfast)
  • Ground Turkey & Veggie Pasta Sauce (Dinner served over zucchini noodles)
  • Ground Turkey, Veggie & Quinoa w/ salsa & taco seasoning (Lunch)

Again, since I don’t like cooking or counting calories, I’ll just be doing a rough share of what I did to make all this.

Egg, Veggie & Quinoa Bake

  • 15 whole eggs
  •  Chopped spinach/kale (2 very large handfuls)
  • Onion (~1/2 cup chopped)
  • Mushrooms (~1.5 cup chopped)
  • 1 cup quinoa (cooked)- I only used ~50-60% of the cooked cup in the end, would have been way to much to use it all and then I had leftover for another dish!
  • 2 Tbsp of Flax seeds (or chia)
  • Salt
  • pepper
  • garlic powder
  • red, yellow, orange peppers (chopped)
  • Coconut oil (2 tbsp)

1. Preheat oven to 325-350 (depending on oven, ours gets really hot so I usually do lower than suggested)

1. Warm coconut oil in pain, toss in chopped veggies & saute for a couple min until onion & pepper slightly cooked.

2. Mix cooked quinoa, flax seeds, seasoning, veggies & 15 eggs in a large mixing bowl. (Note: I didn’t separate whites from yolks but did premix eggs alone before I mixed with everything else)

3. Spray 9×13 glass casserole dish with cooking spray (I used Full Circle Organic Olive Oil Cooking Spray)

4. Pour mixture in dish so it’s about 3/4 full. I had a little extra so used to just make myself some breakfast right then 🙂

5. Bake for about 25-35 minutes til center looks cooked.

6. Let cool for ~10 minutes, cut into squares, store and reheat for 20 seconds in microwave! Top with salsa for some added fun 🙂

Apple & Oats Crockpot

  • 3-5 apples, chopped
  • 2 cups milk (I used Almond Milk)
  • 1.5 cups water
  • 1 cup oats
  • Cinnamon
  • 1 tbsp honey
  • handful of chopped almonds

1. Dump everything in the crock pot & cook on low for 7 hours 🙂

Ground Turkey, Veggies & Pasta Sauce (over zucchini noodles)

  • ~1 lb ground turkey
  • chopped onion
  • chopped peppers
  • chopped mushrooms
  • 1 tbsp olive oil
  • ~2 cups pasta sauce (garlic & onion flavor)
  • garlic powder
  • salt
  • pepper

1. Heat oil, saute veggies in pan

2. Add pasta sauce & ground turkey, stir and continue to heat

3. Store in fridge to heat and put over zucchini noodles

Ground Turkey, Quinoa & Veggies 

  • Chopped peppers
  • Chopped onions
  • Chopped mushrooms
  • Salsa
  • Taco seasoning
  • 1 cup quinoa, cooked
  • Ground turkey

1. Heat oil, saute veggies in pan

2. Add quinoa, taco seasoning, salsa & ground turkey.

3. Mix, heat and enjoy!

Do you have any go-to meal prep recipes?! Please share below 🙂

5 Tips For Staying Fit While Pregnant

The first thing I said to myself when I got pregnant was that I wasn’t going to be one of “those” pregnant women… you know the kind- who take being pregnant as a free pass to eat EVERYTHING & ANYTHING, ALL-THE-TIME. Ha! Great endeavor for someone who has never been pregnant before, but now that I’m 6 months into it, I can tell you that your honorable intentions all go out the window- or at least mine did. You are tired, you are hungry, you are stressed and you can’t have booze! Next best thing for me is some delicious food and I’ve had my fair share of it over the last 6 months. That being said, I still don’t want to come out on the other end of this looking like a whale… So here are a few things I keep in mind in order to keep myself semi-fit AND sane during this time 🙂

1. Don’t beat yourself up!

I had been in the swing of losing some weight and staying consistently active when I found out I was pregnant. I told myself being pregnant wasn’t going to be an excuse for not exercising. I did good for awhile, especially in the 1st trimester when I continued a boot camp class I had been going to, but slowly and surely exercise became a little less important. Instead of making myself feel guilty when I’d skip a workout (or a whole week of workouts!), I’d just appreciate that my body was going through a change, that it was OK to be tired and stressed and not be hardcore every day. Again, we shouldn’t use it as an excuse but don’t beat yourself up when you need a rest or a break. Feeling guilty won’t make skipping that workout any better- use that time to take a nap, read a book or do something else on your to-do list!

2. Stay Consistent

While rest days are definitely needed, especially when pregnant, consistency is always the key with fitness. Long spurts of minimal or no exercise really lowers your strength and cardio ability very quickly. While taking a break here and there is OK, staying consistently active over these months is going to be key. Even if you are too tired for a hardcore workout, you can always fit in a short walk and a few pushups or squats. Something is always better than nothing! Sometimes I even do a few squats in the shower or while I’m brushing my teeth. Don’t let your body forget what it feels like to sweat and move. Do something daily, no matter how small. If you still find yourself going more than a few days without a workout, see Tip #1!

3. Drink Water!!

Water is so, so, so important. Even when we aren’t pregnant we often never get enough water each day. I also live at altitude (8900ft!) so I need even more water than the average person + even more than that when I’m pregnant. I seriously can’t get enough water into my system it seems. Keep a water bottle on your desk, in your purse, or in the fridge. Always opt for water with meals and skip the soda & juice. If you don’t like water (I know personally it can often be an acquired taste) then you need to be drinking more until you do like it. I swear it works! Of course there are great tricks to making water more tasty if you really struggle with getting it down- here are some awesome recipes I found. Water not only will hydrate you and your baby but also provides lots of other benefits like great looking skin, fewer headaches, and better digestion.

4. Choose Healthy Alternatives for Snacks

I haven’t been an ice cream person in recent years, salty things have always been my snack of choice but after getting pregnant ice cream is the only thing on my radar. I’ve given into the craving far too many times the last few months and swear I could feel my cheeks getting fatter as I ate each spoonful. I knew for my own health and the health of my baby, I couldn’t continue that way. So instead of completely denying myself this treat- I thought of a tasty alternative. Instead of a bowl of ice cream, I started eating yogurt drizzled lightly with chocolate syrup. Might sound gross and is surely not a replacement for the tastiness of ice cream but the chocolate on top tricks my mouth.  Obviously not the best tactic but still better than a bowl of ice cream!

5. Feed the Need

Sometimes (or more than sometimes) you have to give in to your cravings. Let’s be honest, being pregnant is not fun. Sure it’s very exciting to be growing a human being, but what it does to your body is not exciting at all. If I restricted myself to ONLY healthy food the whole time, I’d think I’d be in an insane asylum. So Kit-Kat bars, ice cream, big juicy cheeseburgers, or delicious bowls of pasta have definitely made it on my menu. And guess what I don’t feel bad about it! (See Tip #1) Plus your little one needs the extra calories! Not a ton, but in moderation! Since I can’t have booze to relieve my stress, a Kit-Kat bar and big glass of milk has been the next best thing for me 🙂 No matter what, pregnancy is a long and tough time. We want to do what we can to make things easy for ourselves but also healthy for our baby. Taking a break and giving into temptation (within reason) here and there is not going to cause major effects on us or our children. I’m a big fan of everything in moderation- that goes for treats, exercise, & rest. Enjoy this special time in your life,  try to make good decisions most of the time, and the rest of the time kick, back, relax, have some ice cream and chocolate and enjoy every bite!