– 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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The myth about moving forward

I don’t know if anyone else is like me, but when I start something new. I love starting with a bang. I’m going to completely overhaul my life and I’m going to make sure everyone is aware of my new journey. Whether that’s weight loss, cleaning, self-improvement, a new job, you name it. I’ve always been a huge fan of the “I’m gonna start Monday” camp. It’s like I’ve always assumed that I would just wake up on that day and be ready to tackle whatever goal I’ve laid out for myself.

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It took me a really long time to realize how
incredibly wrong and counter productive that was.

 

When you want to make a change in your life, it seems like a natural thing to do to have a starting point and an ending point. Isn’t that the point of every cleanse, retreat, diet, or program anyone starts? You have it in your mind that at the end of those 7 days, 30 days, or however long you’ve set, that you’ll be done. You have set your own finish line.

I’m here to tell you that after trying to force dozens of start points and falling off the wagon after many of my finish lines. I was tired of setting myself up to fail. 

One day, while browsing on my phone, like I usually do, I remember coming across an article about habits. I’d never really thought about habits before. I mean I knew there were good habits and bad habits but I didn’t realize how incredibly complicated the human brain is when it comes to setting up these natural points throughout our day.

I want you to think of something you do every day without fail. Do you check your phone when you wake up? Do you wash your hair twice every time your shower? How about your diet? If you have a cheeseburger at Mcdonalds – do you always get the fries with it? (I mean c’mon who wants a fruit cup with a Big Mac.)

I bet there are set behaviors you have that you don’t even notice!

I finally realized that in order to change my life, my way of thinking, my diet, and my relationships with other people. This was something I could not start and finish.

I realized I would have to take this one day a time,
one thought at a time, one meal at a time, one interaction at a time.

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Stop aiming for perfection. It’s ludicrous, harmful and frustrating. Stop telling yourself that tomorrow you’re going to wake up and suddenly not want those chocolate mini muffins for breakfast. I’m here to tell you after years of eating egg whites and oatmeal I STILL want chocolate for breakfast. The crazy thing is, guess what? Sometimes I do!

And that is perfectly okay.

If you’re planning on making a life change or you really want to push yourself to be better in a specific area. I want you to try something, I want you to try and change one simple habit. Maybe you constantly put your keys down and can’t find them? I want you to try to set a place for them and for 10 days. I want you to put your keys there every time. Maybe whenever you go out to eat you ALWAYS eat the bread or tortilla chips. I want you to ask the waiter not to bring them every single time the next 10 times you go out to eat.

You start slow and you move forward. You don’t give up when you fail and you let go of the mind set of “Well I messed up, may as well give up and restart tomorrow.” Stop trying to change overnight. Make incremental changes and after time has passed, you’ll realize the impact of what you are doing.

Whenever you look at your daily habits, your conversations, even your personal thoughts. Shouldn’t you be proud?

Being happy and kind is not something people are just good at.
It’s something they practice.

I was never successful at changing my habits until I started journaling. Now I write down not only what I eat, but my moods, thoughts, and goals. Every day I look back and I can see how I felt after I ate those 4 pieces of pizza or I can go back and experience my happiness when I was journaling after crushing a goal at the gym.

You have to practice being present and I think journaling is a great way to do that.

Our society tells people, both men and women that being selfless and sacrificing their needs and comforts for the needs of others make you a great human being. I’m here today challenging that and saying that they’re wrong.

Your personal well being, your thoughts, your wants, your disappointments, your grief, your happiness. All of that is yours. Unless you take care of yourself physically and mentally, what good are you to the people around you?

Be selfish. Make changes and don’t be hard on yourself when you fail. Push yourself to find out what you want in this life and how you’re going to get it.

Find your happiness in the face of constant disappointment. Make that choice.

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Stay Cheerful

Dev

Snooze AM Eatery, Boulder, CO

It’s been about a year since David & I have moved to Boulder and we have found some amazing places to eat. I always love going out to breakfast with my husband and one of my absolute favorites is Snooze AM Eatery. They have a few locations in a couple states and I am telling you that if you have one near you DO NOT walk to it, RUN. Or maybe drive.

Does anyone else hate waiting in restaurants as much as I do? Especially when it’s crowded. Ugh. I hate it. Lol I’m a suck, I know. I don’t have to deal with that here! I walk in, give them my name and number and then they text me when my table is ready. That means my husband I get to walk up and down Pearl St. until we are summoned back via text to hot coffee and and the most delicious eggs Benedict you will ever consume. The service is always above and beyond and the atmosphere is exactly what I love about living in Colorado. A little loud, a little quirky and always a lot of fun. Let me know if you will be anywhere near Boulder for any reason and I would love to give you about 3242344 recommendations on the best food in town. Hope everyone is enjoying their summer!

Stay Cheerful! 

-Dev

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Be careful when you book a flight with United.

 

Earlier today I had to contact United Airlines about an unaccompanied minor situation. My husband and I purchased a direct flight from Tulsa to Denver for my 15 year old nephew to come visit in a couple weeks. I purchased them like I would any other tickets, got the confirmation, and went forward with my week excited about seeing him.

Well I received an email about 3 days after I booked his ticket saying that any children ages 5-15 are unaccompanied minors and we have to pay an additional fee of $300 round-trip to even allow him to get on the plane. It’s funny that I received the email 3 days later, well after the 24 hour grace period for canceling a ticket.

The fee is to make sure he gets on the plane safely, has help putting away his bags, give him snacks, and basically keep any eye on him. Why is it a 15 year old can get his learner’s permit and drive a car but he can’t be an unattended passenger on a plane?  Now I appreciate this service for younger children and I appreciate it for any parents that feel like their child might need some help during travel. Especially during flights that are not non-stop. However, my nephew is fully capable of traveling alone and has done so before. How is this service not optional?

Now when I called United to figure out what was going on and how we could fix this, I got to talk to two people who were about as helpful and kind as an agitated grizzly. Immediately defensive they callously informed me that it was my mistake that I put 1 adult instead of using the drop down menu to select 1 child. A drop down menu that is pre-selected to 1 adult. In my past experience of booking 100+ flights I’ve never had to select anything else. I don’t have children and I’ve never booked for one before. Instead of waiting 3 days to tell me you think they could’ve let me know that the birthdate I entered on his passenger information was invalid and that there would an additional $300 fee for a 15 year old to travel alone. I really want to be clear about this, the fee to supervise my nephew costs MORE than his round-trip flight.

They were not willing to work with us in any way, shape, or form. They said if I did not pay the additional $300 my nephew would not be allowed on the flight. They told me I could apply for a refund, that sounded great. Oh except the refunds aren’t guaranteed and he informed me that their policy is clear and they don’t bend the rules for any customer. Essentially telling me to get stuffed. I was pretty much in tears after this exchange.

$300 is a lot of money for any family. It’s not enough that I give you my money willingly when I want to use your services?  You have to charge me for a service that I don’t want and wasn’t even aware of?  The airline with the most complaints per customer and an annual income of 4.5 BILLION dollars. A company that could’ve easily let me pay a fee to change the ticket, let me use it as a credit, or possibly understand that my 15 year old nephew does not need a babysitter on a non-stop flight. It’s really hard for me to wrap my head around this whole thing. I hate confrontation, I hate being at someone else’s mercy. I hate being bullied. It seems like that is exactly what America stands for now. Stomp on the little people and cash in on your extra million. I’m just so tired of it. I know I made a mistake but I can’t believe how much United is actually making me pay for it.

-Dev

 

 

Image courtesy of Bloomberg.com

Weight loss transformation –

the 1st weight loss vlog

I am not a doctor or a health care professional.
I lost over 100 pounds over about 20 months. My start weight was about 278

 

1) Do not take it day by day, take it meal by meal. Just because you wake up and eat a crap breakfast. Don’t call it a day! I was a huge fan of the “I’ll start Monday” camp. It didn’t do me any good. It kept me from making progress, and honestly it made me feel like a failure. Try to make every meal count towards your goal, but if you mess up. Whatever. Just make the next one better. Don’t give up.

 

2) Write down everything you put in your mouth. Yes EVERYTHING. This does not work if you cheat yourself on it. Write down the good, the bad, and the absolutely horrific. I use the internet or an app on my phone to not only calculate the calories, but the fat, protein, and carbs. I write that down next to it. This not only keeps me accountable, but it gave me so much knowledge about food. Just because it says “low fat” or “low carb” it can still be NO BUENO. Don’t be afraid to look! It could inspire you to pick a better option for your meal! I always look back at it to see how I failed, what triggered it, and what I can do next time to make sure I don’t do it again. It also helps me keep track of tasty recipes!

 

3) Healthy food does not have to be disgusting. You do not have to eat what everyone else does. Build your own menu! Do you like fried chicken? There’s a healthy recipe for that. What about pizza? That too! And with my diet, I can even indulge from time to time without planning ahead of time. I really like to eat Jello with a low cal whipped topping at night. Is that the healthiest option? No! But it keeps my butt away from my husband’s Oreos in the snack cabinet.

 

4) Telling other people about my plans was causing me to fail. Have you ever heard about that crazy thing where humans actually get satisfaction from telling someone they’re going to “go work out” or “pick up a salad”. I was doing that 100%. I would tell my husband about my big health plans for the day, get his praise, and then I would TOTALLY FLAKE. I finally had to stop doing that. I kept my mouth shut, worked out, ate my kale salad (I can only do it with a fatty poppyseed dressing) and then come home and cook us a nutritious meal. THEN I would brag about it! To him, to facebook, to instagram. Wherever! I just had to stop counting my chicken breasts before I ate them.

 

5) Exercise is not punishment I remember stepping on the treadmill at 278 pounds. I can actually make myself cry if i think about it long enough. I couldn’t breath, I felt sick and hopeless. But more than that. I hated myself. I had been an athlete in my teens and sometimes at night I could still dream about what my body had been capable of when I was healthy. I started walking for 30 minutes on a treadmill or working on a stationary bike for 30 minutes. Then my husband introduced some light weights into the mix. After about 50 pounds I was brave enough to try yoga and I found out that I LOVED it. It was exactly what I needed. A little peaceful moment in my day to make me feel centered. You have to find your own groove and what works for you. Like dancing? Do it in your living room. Like to run? Put on some music and run somewhere beautiful. Just find what doesn’t make you miserable. Find what brings you peace. Don’t let anyone tell you the right way or wrong way (unless you’re hurting yourself). You’re an individual! Try a thousand different things and hate 999 of them. But you’ll find something. – – I hope this helps somebody, anybody else. Because I felt really alone when I was doing it. If it wasn’t for my husband’s support. I’d still be binge eating and hating what I was doing to myself. It took me a really long time, too long actually to understand that this journey isn’t about getting skinny, or being able to wear that bikini, or even making people like me more. It’s about being the strongest version of yourself inside and out so you can face whatever life throws at you.

 

EDIT:

1) – Portion control is such a huge part, I actually bought small side plates about 1/2 the size of our normal ones to help eat smaller portions of things. It worked for me!

 

2) – I never used shakes or herbalife just because I wanted to have a diet that I could follow anywhere. Scratch that, not even a diet. Anything like those shakes 3x a day or pills or wraps will stop working once you’re off of them. You will gain weight back. Try to do something that doesn’t feel like a diet, do something that feels like a lifestyle. I’m not saying those things don’t work – I’m just saying you don’t need to spend money or spend more money to eat healthy and work out. Don’t let people tell you that you need to pay for programs or shakes or whatever the hot new trend is! I love you guys!!! Send me questions, stories, whatever!

 

If you’re feeling like you need some support, encouragement, or a daily dose of butt kicking to hit a goal, please reach out to me. Either on here or on FB. Find the weight loss group I created, Fight Chub. It’s a group of really great people posting their failures, success, and daily grind for health and fitness.