– Let’s talk food prep. February 8th, 2017

Vitamin Donuts Coaching Week One 2/2

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Hey guys! Hope everyone is sailing through their week! 

I’d love to talk about food prep. Now, I know when you hear that term you might be thinking about a protein loving, muscular man making 8-135 containers of brown rice and chicken on a Sunday, but I’m here to tell you how I made it flexible enough to fit in my life and how it has positively impacted my eating habits.

So how often does this happen to you? You’re driving home after work, running errands, grabbing the kids, whatever, and you realize, you’re hungry. Now either you could go home and cook for a couple hours, do the dishes, and be exhausted. OR you could pull through a fast food joint and feed yourself (and anyone else with you) in just a couple minutes flat. Now I don’t know about you, but I love finding an excuse to eat fast food. Doesn’t matter where. I’m just itching for a reason to pull through and enjoy some french fries and a chocolate shake. (That’s right. I’m a dipper.) I’m always blissfully thinking the words, “I did so much today. I don’t want to cook. Why not?”

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I learned very quickly that if I wanted to break the habit, I would have to get some discipline, and stop giving myself excuses to make bad choices.

So I challenge you this week. I either want you to make a little bit extra when you do cook or I want you to make time this week for a couple hours to make yourself some healthy food. You don’t have to make a ton, I promise. Just make a little bit extra so you can maybe get 2 lunches out of it. Usually instead of just making enough chicken breasts and mushrooms for my husband and I, I’ll make twice that. I want you to do the same with any recipe you want and that’ll keep for 3-4 days. Be creative and make something you’ll enjoy eating. So, after I make all that, not only have I cooked a lot of chicken (yum!) – it’ll go bad if I don’t eat it. Now let me tell you, I have gotten creative with chicken. They go in pitas, on salads, with fruit, covered in condiments. Chicken is just so darn versatile.

I encourage you to try new recipes and don’t get bored of your meals. There are so many ways to do things, it doesn’t have to be torture to eat this stuff. I genuinely had the best chicken and veggies I’ve ever had last night, and I’m the one who made them. I loved it, I enjoyed every bite.

A sweet trick I sometimes add to my chicken breast is some sun-dried tomatoes and feta cheese. It’s nice spin on a recipe that my big brother taught me how to make.
(Thanks Jeff!)

I also like keeping falafel, chicken salad, tuna, egg salad, and this kind of weird vegetable medley I came up with in the fridge. (I’ll share a couple recipes down below.) Now, when I’m driving home I know that if I choose to go to fast food, instead of home. That’s a genuinely harder choice for me. I know there is perfectly good, healthy food for me at home – yet I’m still choosing those calories, fat, grease, and bad feelings anyway. I’m telling you, it stops me 80% of the time.

Here are some of the recipes I personally make every couple days. I have kind of a rotation going now with things and I add new things as I find them. As always, be flexible with this and make it suit your diet and taste buds.
I want you to find your way to do things – this is the best place to start!!

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Now let’s be clear guys – I’ve been trying really hard this week to take pictures of all the food I make at home. I’m telling you, it’s either the lighting (my preferred excuse) or that my food lacks sophisticated presentation. (My food is ugly)

Apparently, I’m not that good at taking pictures of food. Haha. I’m getting a better camera and I’m really going to try hard to get better at this – but until then it’ll be a mix of my pictures and some stock images to help with the instructions/ingredients.

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Devon’s FAVORITE Chicken Breast. EVER.
Boneless skinless chicken breast
Kosher salt
Black pepper
Garlic powder

Heat your oven to 400 degrees.

First, I always take the chicken breast out of the package, lay them between 2 sheets of glad wrap and pound those puppies until they’re about 1-1 1/2 inch thick. (either by mallet or with my skillet) then I season them with salt, pepper, and garlic powder. You don’t have to use a ton, but make it taste good. You decide how much you like.

Then I put some avocado oil in my skillet and let it get hot. Medium – High ish. Once it is hot – and I mean sizzlin’ hot – then add the chicken 1-2 breasts at a time depending on how big they are. If you overcrowd that pan, the chicken will get boily and weird. (thanks Food Network)

Once your chicken is browned on both sides, 3-5 minutes a side. I pull them off and put them on a foil covered baking sheet. Spray the sheet with pam to prevent sticking. Then I put the chicken in the oven for 15-25 minutes or until cooked all the way through. (I’m one of those that uses a thermometer to ensure a nice 165 degrees)

When they come out, make sure they’re done and then
IMMEDIATELY COVER THEM WITH FOIL.
I’M NOT JOKING. DON’T TOUCH THAT CHICKEN.
Let them rest for 5-7 minutes. (This step means a lot to me)

After that, take them out and enjoy! They’re really tasty (:

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Devon’s Veggie Medley

This exact amount makes enough for a topping/side for 2 people.
I’d at least double for prep.

1 package of mushrooms, I prefer baby bellas
1/2 poblano pepper
1/2 bell pepper, usually red
pinch of salt, pepper, and a dash of Worcestershire sauce
avocado or olive oil

I put those in my pan covered for 15 minutes,
then uncovered , (10 ish minutes until I like how they look.)

Cut, cook, and done!
I make it as a side usually, but sometimes
I’ll make more and make it a veggie meal for myself!

I always suggest adding a salad to your meal. I personally use romaine hearts, give them a rough chop, add some italian dressing and cracked black pepper. It’s simple but it tastes good and keeps me on track getting those greens in.

I’ll say it again – Try it many different ways. & it’s always a good idea to pay attention to how many calories your dressing of choice has. If you prefer blue cheese or something heavier, I suggest having it on the side and dipping instead of smothering the lettuce – it keeps you mindful so you can enjoy your preference while watching the calories!

I also encourage you to look into greek/Mediterranean foods and recipes. It has become one of my favorite cuisines and it’s so easy to keep it healthy and enjoy every bite.
Tzatziki sauce is everything.

Here are some products I get that are either freezer/prepped foods that keep me on track! Some are quick eat things and some I add my own twist to. If you’re interested in a particular one, let me know if you’d like to see the recipes I use personally when I make them! Not all of this is the healthiest stuff, some of it is high in calories and sodium but it’s tasty, healthier alternatives,  and it’s stuff that is usually in my fridge.
I do use portion control and I use mindfulness when I eat these things. 

Egg White Salad w/ chives – Very good recipes for this on Pinterest
Fully Cooked Falafel – Frozen – Also look for healthier homemade recipes
Wild Alaskan Sockeye Salmon Fillets – Frozen – Just bake in the oven and bam, done.
Al Fresco Chicken Sausage – SO GOOD, I use it in all scrambles and breakfast recipes
Black Bean & Jack Cheese Burrito – It’s amazing and I like that it doesn’t have meat. It’s also 510 calories and loaded with sodium. I try to eat it in 3 portions.
Egg Muffins with Italian Chicken Sausage – AMAZING. Pinterest.
Avocado Chicken Salad – Delicious on or in anything. Pinterest.

I encourage you to get on Pinterest or google this week and print off/save some recipes you would like to prep to keep yourself on track!

Let me know how you’re doing and of course, stay cheerful!

Dev

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Introduction – February 7th, 2017

Vitamin Donuts Coaching Week One 1/1

Hey everyone!

I’m so happy you’re doing this with me. This is going to be quite the learning curve for me trying to make this as easy and effective for you as I possibly can. I’m always open to suggestions but I thought about the platform and thought this would be the easiest one.

My big plan here is to start off with Weekly Emails from me every Tuesday & Wednesday.
I’m going to write these on WordPress and send you guys the links so it’ll be easier for us to share & save as we go along.

After receiving the welcome emails from me – 
I would love for you to send an email at least every other day. This of course, is not mandatory! Only a suggestion so it gives me a chance to get to know you and your eating habits better so I can give you tips that are personal to your lifestyle! You don’t have to include weight or any information you’re uncomfortable with.

I just want to tell me what you eat in a normal day. Do you binge eat? Do you eat the same things all the time and you’re bored? Do you count calories? Do you have certain restrictions? These are the things I want you to include! Let me know if you’re doing any exercise and definitely share any recipes or steps you’re taking to a healthier lifestyle. I’m learning from you just as much as you’re learning from me.

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I, of course, will try to reply to all of these in a timely manner. If I’m going to be out of touch for more than 24 hours I will sell out an email and post on here that I will be unavailable. (Girl might need a vacation sometimes) –

Your emails you send to me are 100% private and I will never share your information or photos with anyone, unless you want me to!! (:

This is what you’ll be receiving from me: 
I’m not just going to tell you what to eat or when to eat it.
I want to show you that “diet” and suffering do not go hand in hand!
You can enjoy your life and eat healthy. Pizza and wine have their place!
I’ll also send out recipes that I’m making daily in my kitchen. All easy stuff!
I will ONLY give you advice on things that have personally worked for me, I’m not selling you anything. Everything I tell you is flexible, I want you to find YOUR way!
It’s just tips on mindful living, and eating!

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I’m hoping to give you some of the wisdom I’ve learned on my journey in the last few years. If you don’t know me well I encourage you to check out my pages below. I’ve lost 130lbs since 2013. I was suffering from anxiety, depression, and PTSD. I was binge eating to cope and I didn’t even know where to start on improving my life.
Through educating myself on nutrition, neuroscience, behavior psychology (specifically habits) exercise, and mindfulness. I found the balance I desperately needed. I’m the happiest and healthiest I’ve ever been and I’d love to be able to share the wisdom and motivation I’ve gained with anyone who needs it.
Blog: http://www.thecheerfulchoice.com
Instagram: VitaminDonuts_
Tumblr: VitaminDonuts
Or my group on Facebook: Fight Chub

Let’s get started! I’ll be sending you these twice a week, I’d love check-ins from you, if you’re too busy, just read through these and hopefully I can help you out, even if it’s only a lil-bit!

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Stay Cheerful
Dev