Chicken Lettuce Wraps

I found one of my new favorite recipes. Can you say YUM?  Here is where I found the recipe.

Chicken Lettuce Wraps

Ingredients:

1 TB olive oil
1 pound ground chicken(or turkey)
2 cloves garlic, minced
1 onion, diced
1/4 cup hoisin sauce
2 TB soy sauce
1 TB rice vinegar
1 TB freshly grated ginger

1/2 C carrots, diced
1 tsp Sriracha,(or to taste)

1 -8-oz can whole water chestnuts, drained and diced
2 green onions, thinly sliced 

Sea salt and black pepper, to taste
1 head butter lettuce

Directions:
1. Heat olive oil in a saucepan over medium high heat. Add ground chicken and cook until browned, about 3-5 minutes, making sure to crumble the chicken as it cooks; drain excess fat.
2. Stir in garlic, onion, carrots, hoisin sauce, soy sauce, rice wine vinegar, ginger and Sriracha until onions have become translucent, about 1-2 minutes. Stir in chestnuts and green onions until tender, about 1-2 minutes; season with salt and pepper, to taste.
3. To serve, spoon several tablespoons of the chicken mixture into the center of a lettuce leaf, taco-style.


Managed to have enough for lunch the next day too, which is always a plus.

Don't forget to use your favorite hot sauce!  Cholula anyone?

Until next time,

Lex

FITspiration Tip #6: Eating Clean in Moderation

I have really enjoyed talking more about each FITspiration Lifestyle Tip individually.  It has been a good refresher and has helped me reflect on the things I have learned through trial and error.

Today's post will hopefully help guide those of you asking about my meal plan.   Though I am no nutritionist (I did take a few classes!), I have researched and learned from experts and found what works for me.  Currently I am trying to maintain my weight, but get more definition.  So my calorie intake is much different than a year ago when I was trying to lose excess weight.

 It's important to understand that each person should have a different way of eating depending on their goals.  To lose weight, of course you need to focus on a caloric deficit. Click here for an awesome calculator to determine how many calories you should be consuming based on a few pieces of information.  If you have lost weight and are looking to get some muscle definition, you do NOT want to restrict your calories.  Your body needs protein, complex carbs, healthy fats and enough calories to support lifting heavy weights.  With that being said, here are a few points I have come up with.

1. 80/20 rule 
I may have Maria Kang (no excuse mom)to thank for hearing about this concept.  Basically, I focus on making healthy meal choices 80% of the time.  If you are like me and have a big sweet tooth, it's probably best to plan for the 20%.  Friday nights meant 3 things for me: Pizza, wine, and dessert. I gave me something to look forward to all week! Life should be enjoyed.

1. Eat smaller portions, more often.

I tend to "graze" throughout the day and always eat something at least every 2-3 hours. So about 5-6 meals.  This is important in maintaining your blood sugar, keeping your metabolism strong, and fueling your body with the energy you need to get through your day (and your workouts!). 

I also believe that it helps avoid over-eating.  If you eat breakfast at 6:30am and eat lunch around noon, you are probably starving by then and have a higher chance of over-eating.  Having a snack in between (maybe around 9ish) will help hold you over, and help you make healthier decisions once lunch time rolls around.

2.  Eat whole foods; limit processed junk
Confession:  I do not "eat clean" 100% of the time.  I aim to limit processed food and nourish my body with whole foods.  What is this "whole foods" concept? Here is the definition per google:

"food that has been processed or refined as little as possible and is free from additives or other artificial substances."

Fruits, veggies, whole grains, legumes, etc.  I would add meat(organic) to this list.  Boneless, skinless chicken breast is preferable to a McDonald's chicken nugget.

It's really scary how the food industry has changed in the last 20 years.  According to The Non-GMO Project about 80% of conventional processed food contain GMO's.  Genetically Modified Organisms do not belong in our food.  Something created in a lab can't be healthy for you.  Read your labels!

3.  Protein, Carbs, & Healthy Fats

Here is my generalized answer to anyone wondering about my meal plan (perhaps I will do a more detailed post another day)  As I mentioned before, I am no professional and I do this to maintain a healthy lifestyle. I don't track my macronutrients or carb-cycle, only because I don't know enough about those concepts (hmm, add it to my To Do list)  This is just something I have found that works for me and my family.

For every meal (especially the "main" ones: Breakfast, Lunch, and Dinner)  I make sure I eat a lean protein, complex carbohydrate, and a healthy fat. I have a three separate lists to help me choose these items if I need to switch it up. Here is an example of one day:

Breakfast (6:30am)- Overnight Oats
 Chocolate Whey(Protein), Oatmeal & Fruit(Carbs) Ground Flaxseed(Healthy Fat)

or

Scrambled Egg Whites & Turkey Bacon (Protein) Sliced Avocado(Healthy Fat) and 1/2 cup Fruit(Carb)

2nd meal(snack after my workout-9:30ish)
Quest Bar (Protein) and Banana (Carb)
*This is perfect because I am usually on the go with my little tot*

Lunch(12:30ish)- DIY Burrito Bowl
Grilled Chicken(protein) Quinoa(complex carb) and Avocado(healthy fat)

4th meal/2nd snack(around 3:30ish)
Handful of mixed nuts(healthy fats),  1 hard boiled egg(protein) and Mean Green Juice (so many good carbs and vitamins)

Dinner(around 6:30-7ish)-Quinoa & Ground Turkey Stuffed Peppers
Ground Turkey(protein) Quinoa & Bell Pepper (carb), cooked in Olive Oil(healthy fat)

Optional 6th meal(if you had an intense workout or you're just hungry):
1/2 C of cottage cheese with salt & pepper to taste (yay protein!)


There ya have it!  Bottom line: this isn't a "diet" with an expiration date, it is a way of living.  Healthy eating is something that will always be a focal point, especially as we approach the holidays, celebrations, and the like.  Eating healthy 80-85% of the time allows for those occasional indulgences, but doesn't completely compromise being healthy in the grand scheme of things.


I really hope this helps you on your journey to a healthier, happier YOU!

Until next time,

Lex

Tilapia with Kale and Tomato

You know I love me some Shaun T. ♥

This recipe is straight from the T25 recipe booklet. It's not only healthy and full of flavor, but super easy and quick to make. Yesssssss!

Tilapia with Kale and Tomato

Ingredients(for 2 servings):

2 (6 oz) raw tilapia filets

Sea salt, to taste

Ground black pepper, to taste

2 tsp extra virgin olive oil

1 clove garlic, finely chopped

4 cups fresh kale, chopped

1 can of diced tomatoes, with juice

Directions:

1.  Season both sides of tilapia with sea salt and pepper.  Set aside

2. Heat olive oil in large skillet over medium heat.  Add garlic and kale, stirring frequently for about 1-2 minutes.

4. Add tomatoes with juice. Stir and bring to a boil. Reduce heat to low.

5. Place tilapia on top of kale mixture and cover to cook for about 1 minute. Gently turn tilapia over and cook for additional 2-3 minutes (or until cooked through and flakes easily with a fork)

6.  Remove from heat and ENJOY!

We always make a side of quinoa to compliment this amazing dish, and usually end up using diced tomatoes with green chiles to add a little kick (and maaaaybe some cholula)

And yes, even my *almost* 2 year old loves it.  This makes me super happy, because I'm always worried about her getting enough healthy fats.

That does it for today's post, until next time!

Lex

FITspiration Lifestyle Tip #4: Prep & Plan

Hello my fit friends,  I am excited to dive into one of the most important FITspiration Lifestyle tips on today's post!  I am certain that this will ensure that you're giving it your best shot with starting (and keeping) a healthy, happy lifestyle.

Let's face it, we are a busy society.  Whether you are a busy SAHM or a working mom, there is always a never-ending "To-Do" List on top of your every day challenges.  Is it "easier" to go to a drive thru?  My answer is no!  It's not easy dealing with the sluggish feeling you have from eating overly processed food.  It's not easy struggling to wake up early, because of lack of energy due to eating junk.  It's not easy carrying around unnecessary extra weight.  Planning ahead with meal prep will be the key to making sure you are nourishing your body with an abundance of healthy meals.

I have found that setting aside a few hours on a Sunday to prep meals and snacks for the following week, makes my life feel a lot less hectic. I wake up knowing I have a jar of Blueberry Banana Overnight Oats awaiting me. 

I always have some sort of bar in my purse for an emergency snack, like my current fave Peanut Butter & Jelly Quest Bars (which by the way can also be a healthy dessert option, especially if you nuke it for 20 seconds)

Our last few Sundays, we have prepped grilled chicken to be used for a variety of recipes we already use.  Most of the time, the meat is what takes the longest to cook. Plus, we just love grilled chicken!  We also prepare a pot of black beans, diced tomatoes, and quinoa/brown rice medley.  Sofie loves it!

Here are some other meals/snack ideas that can be prepped ahead of time:

Breakfast: 

1. Spinach Breakfast Casserole

2. Banana Oatmeal Muffins

3. Overnight Oats

Lunch/Dinner:

1. DIY Burrito Bowl

2. Lemon Garlic Shrimp over Cauliflower Mash

3. Quinoa & Ground Turkey Peppers

4. Quinoa Fried "Rice"
5. Individual Salad portions

Sides/Snacks:

1. Mean Green Juice (one of our faves!)

2. Creative Carrot Juice

3. Mixed Nuts

4. Protein Bars

5. Individual servings of Veggies or Fruit

You can do something as simple as making individual "grab-and-go" snacks.  I like to make our own Mixed Nuts and put them in tupperware.  Grab a handful to hold me over before dinner.  Get snack-sized ziploc bags and put carrots in there to be readily available as you run out the door.

...

The second part of this post can also be geared towards exercise.   There are certain "rituals" and habits that I find can prepare me to commit and succeed in my fitness goals.

I am "one of those" that prefer to workout in the morning, especially now that I have an active toddler that wakes up at 6am.  Allow me to re-phrase and state that I need to workout in the morning!  While I pump iron at the gym, Little Miss gets to have some social interaction with other kids/adults and let out some of that energy (she has a lot!)

Here is a list of what I personally do the night before:

1.Lay out workout clothes.
2. Pack my gym bag.
3. Pack Sofie's bag with her necessities.
4. Refill my purse with snacks (protein bar, banana, nuts)
5. Water bottle on my night stand.

This saves me a lot of time and stress!   It takes maybe 5-10 minutes versus 25 minutes the morning of, which includes a hungry toddler, hungry great dane, cup of coffee for my sanity, and squeezing in quality time with the hubby before he leaves for work.

If you plan to work out in the morning, go to bed an hour earlier so you can wake up and still feel rested.  If you want to work out on your lunch break, eat lunch at your desk while you wrap up emails.  If you want to workout after work, bring your gym bag and go straight to the gym.  Maybe even prep your dinner ahead of time so you can put it together more quickly.

When I finally decided to be more consistent with my routine, I started to make events in my calendar for my workouts.  Much like a lunch date or dentist appointment, it was something I committed to and needed to show up for.  Aaaaand maybe I am a little type A ;)

 

Most importantly, get your mind right! Preparing ahead of time will subconsciously get the wheels turning. As I lay my clothes out for the next morning, I am mentally preparing myself to wake up and start my day off on the right foot.  My hubby prefers to workout during lunch, or after work.  He gets his gym bag ready with everything he needs and brings it with him.

Being a busy mom can be overwhelming and stressful at times, and life happens.  Things happen that I may not be able to control, but at least I will feel as prepared as I can going into each day.  Like anything in life, being consistent will turn these "tips" into habits.  Going to the gym in the morning is now a habit and a part of my routine, much like making my daughter breakfast or going to the grocery store.  It's something I make time for in my daily life and I plan accordingly.

I hope this helps give you ideas on how you can plan or prepare yourself for staying committed to a healthier, happier life.

 xoxo

Lex

Blueberry Banana Overnight Oats

Yum, yum, yum! You are going to love this quick and easy meal prep. If you have a sweet tooth like me, you will really love it.  Here is where I found the recipe (18 others!).  We bought our mason jars (1 pint) at Costco: only $6 for a pack of 12! Below is our recipe for 1 mason jar, so be sure to multiply the amount of days you'd like to prep for.

Blueberry Banana Overnight Oats

Ingredients:

1/3 cup rolled oats

1/3 cup Almond milk

1/3 cup Greek Yogurt

1/3 cup blueberries

1 banana

1/3 cup KIND Peanut Butter Whole Grain Clusters (found at Target)

OR Something else crunchy (like nuts)

Directions:

1. Mix first 5 ingredients together into mason jar (or other air tight container) and secure lid tightly.

2. Let set overnight (at minimum 3-4 hours)

3. Wake up the next morning, top off with clusters and ENJOY!

How easy is that?  Not only is it delicious, but it starts your morning off right with some protein and complex carbs (which you need for energy to workout!).

I'm really excited to try some of the other ideas, maybe something with peanut butter (my fave!)

Hope everyone has a positive and healthy Tuesday!

 

Quinoa Fried "Rice"

I will be posting two recipes this week, since I forgot last week.  Sorry! My time management wasn't the best as I prepared for our trip this past weekend.

I love incorporating our staple "grain" (it's actually a seed) Quinoa. Pronounced KEEN-WAH.

Now you can ask your supermarket attendant with confidence...

..you're welcome!

 Hehe, sorry. I can be a litte sassy at times.

We buy ours in bulk at Costco, yay!

One of my favorite "cheat" meals is good ol' Chinese takeout.  If you live in the East Valley, you need to go to J&K Chinese Gourmet on your next cheat night. ;)  We just took Sofie for the first time and all she kept saying was "Mmm!" & "Yum yum yum!"  & "Num num, nom nom" Hahaha, that girl.

Here is a healthy version that we make at home.  Top it off with your choice of protein (chicken, steak, shrimp, tofu, etc). Yum yum, delicioso!  Here is where I found the recipe.

Quinoa Fried "Rice"

Ingredients:

1 cup quinoa (or 2½ to 3 cups leftover cooked quinoa)

1 ½ cups water or low-sodium chicken stock

 ¼ small onion, chopped

2 carrots, peeled and chopped

3 scallions, chopped and divided

3 garlic cloves, minced

½ teaspoon fresh ginger, minced

1 tablespoon olive oil

2 eggs, lightly scrambled (still raw)

½ cup frozen peas, thawed

Sauce:1 ½ tablespoons teriyaki sauce

2 ½ tablespoons soy sauce

¾ teaspoon sesame oil

Directions:

1.  Rinse quinoa a few times in cold water.

2. Bring quinoa and water or chicken stock to a boil in a medium saucepan, and then reduce to a simmer. Season with salt.

3. Simmer for 15-20 minutes until quinoa is fluffy and cooked through. Remove from heat and let set for five minutes or so. Fluff with a fork.  Cool and store in the fridge for 30 minutes.

4.  Mix teriyaki, soy sauce, and sesame oil in a small bowl. Set aside.

5.  Heat ½ tablespoon olive oil in a large sauté pan over a high heat. Add onion and carrot, cook about two minutes. Add 2 scallions, garlic and ginger to the pan. Cook another two minutes. Add in the rest of the olive oil and the quinoa. Stir-fry about two minutes. 

6.  Add sauce and stir-fry until incorporated, about two minutes. Make a well in the center of the quinoa pour eggs in, scramble. Throw in peas, then toss everything together until the peas are warmed through, add remaining scallion and serve.  ENJOY!

This is an awesome recipe to make ahead of time and great for leftovers.  Unlike rice, quinoa keeps in the fridge very well for a few days.

 Yay for recipes!

Time to get back into the groove of clean eating after this weekend.  Holidays like the 4th of July will always have temptations for lots of fried food and yummy(sugary/caloric) drinks.  We attended our friend's wedding in Gallup, NM.  I will confess that I indulged in some cocktails, pizza, and other not-so-healthy foods.

Hubby & I in Gallup, NM

Ya gotta live a little right?  Don't dwell on the not-so-healthy choices you make, just start fresh and focus on the new day in front of you.  Hope everyone had a fantastic weekend!

  Lex

Lemon Garlic Shrimp over Cauliflower Mash

TGIF my friends!  As promised, here is my weekly recipe.  It's one of my favorites! Full of flavor and seriously makes me feel like an amazing cook. Here is where I found the recipe, the instructions below are also from there with a few tweaks.

  Bonus: it's gluten-free! (yes, I know it's all the rage! haha) We began eating gluten-free a few months before I got pregnant, and now we tend to steer clear from gluten by habit.  

I will be honest, I don't make it that often because I usually forget that it involves marinating the shrimp for a few hours.  Eek! You want to marinate for at least 1 hour. I usually do for 2-3.

Lemon Garlic Shrimp over Cauliflower Mash

Shrimp Marinade Ingredients:

Zest from 1 lemon
2 cloves garlic, minced
3 tablespoons extra-virgin olive oil
1/2 teaspoon dried oregano
1 pound raw shrimp, shelled and de-veined

Cauliflower Mash: 

1 head of cauliflower, cut into large-ish florets
6-8 cloves garlic, peeled
extra-virgin olive oil
Sea salt, ground black pepper, & oregano to taste
1-2 tablespoons butter
1/2 cup Parmesan cheese, freshly grated

Lemon Garlic Shrimp:
Marinated shrimp (from above)

6 cloves garlic, minced
2 slices turkey bacon
2 tablespoons butter

1/2 cup white wine
1/2 sweet onion, thinly sliced
1 teaspoon crushed red pepper flakes, or to taste
pinch or two of dried oregano
juice of 1-2 lemon

Sea salt and freshly ground black pepper, to taste

Directions:

1. Mix up the marinade ingredients for the shrimp.  Put the shrimp and the marinade in a resealable bag, mix it up well so all the shrimp have some marinade on them, and refrigerate for 1-4 hours.

2. Preheat oven to 400F.  Place the cauliflower and garlic in a shallow roasting pan.  Toss with enough olive oil to coat the pan and the vegetables.  Season lightly with salt, pepper, and oregano.  Cover loosely with foil, and roast for 15 minutes.  Remove foil, and shake to mix up the vegetables for more even browning.  Roast uncovered for 15-20 minutes, or until cauliflower and garlic are soft and lightly browned.  Remove from oven.

3. Using a food processor (Yay Vitamix!) puree cauliflower with a couple tablespoons of butter (or more).  Add the Parmesan cheese and mix well.  You want to end up with the cauliflower having the consistency of mashed potatoes or grits (fairly thick, not runny).  Adjust seasoning with salt and pepper.  Place in a heat-proof bowl and keep warm.

4. Cook turkey bacon until crispy, as desired(If in a pan, use the drippings when during next step).  I usually microwave them.  Chop into bacon bits.

5. In large saute pan, add two tablespoons and heat until melted over medium high heat.  Add onion and cook until softened.  Add the minced garlic, red pepper flakes, and oregano, and saute for about a minute, stirring frequently.  Stir in wine.  Cook until liquid is reduced by half (will only take a few minutes), then add the shrimp.  Cook, stirring frequently to turn the shrimp, until shrimp are pink and opaque on both sides.  This should only take 3 or 4 minutes; do not overcook the shrimp or they will be rubbery!  Stir in the lemon juice and remove from heat.  Season to taste with salt and pepper.

6. Serve the shrimp and sauce over the mashed cauliflower.  Garnish with chopped bacon.  ENJOY!!


 The first time I made this, Rob told me it tasted like it should be from a restaurant (and I am not the best cook).  I was very impressed with how delicious it turned out, especially because I was not sure the cauliflower mash would live up to my expectations.  I absolutely love mashed potatoes, and would eat them every day! Le sigh, gotta limit those starchy vegetables.

Well that does it for this post. It's Friday, can I get an AMEN?!

Hope you have an amazing weekend!

Lex

Mean Green Juice Recipe

Our household loves juicing!  I posted this on my Baby Hegarty blog recently.  Below is the recipe that we have been using for the last few years.  I initially found it here.

The fun part of juicing is that you can play around with it and add/remove as you like. Anyone that has ever tasted my Mean Green Juice has been pleasantly surprised!  Or maybe they just don't wanna hurt my feelings ;)  hehe, jk. 

Mean Green Juice

 

Ingredients:

handful spinach
2-3 stalks of kale
2-3 granny smith apples (any apples, really)
small handful parsley
1/2-1 lemon*
1-2 cucumbers

Double the recipe!

1. Start by using half a lemon and do a taste test once you juice it all and stir.  The first time Rob and I did this with a whole lemon, it made our mouths water. It was very tart.  (and I typically like sour)

2. Peel(I use a potato peeler) or slice off lemon rind leaving some of the white pith

3. To juice small leaves such as parsley/spinach, roll them up into a ball to compact the leaves. I like to follow it up with some apple or cucumber(more water content) so it doesn't get stuck and pushes through easier. Brilliant right? ;)

4. I like to add green grapes or kiwi (if I have them) to make it sweeter OR if I am low on apples

Since I juice for all 3 of us, I actually have doubled this recipe and it makes about 24-30 oz (depending on how big the cucumbers and apples are)

Why I love juicing?

So many reasons! 

1. Of course, it's super healthy for you.  This is a guaranteed way for us to make sure we are meeting our fruit/veggie count. I am aware that the fiber content is missing, but we also eat whole fruits/veggies in our house.  We also use ground flaxseed in our smoothies.

2. Energy boost, with no crash. No "Red Bull", "Rock Star", or "5 Hour Energy" in our house. Don't even need that afternoon coffee break. All we need is some nourishment and hydration from our vitamin-enriched Mean Green Juice!

3. Great "snack".  We eat 5-6 smaller meals throughout the day and are all about portion control.  This is a great "snack time" replacement.  After Breakfast/Before Lunch (Rob's fave)  or After lunch/Before Dinner (aka when Lex starts to get restless and is dreaming about Reese's Peanut Butter Cups or Cookies'n'Cream ice cream)  It's filling and quite refreshing!

Just to be clear, this is not a "meal replacement" of any sort.  If you want to drink this alongside one of your main meals, that's great too! Trade in that sugary-loaded Diet Coke for a glass of this amazing-ness.

The juicer that we use is the Jack LaLanne Juicer that we bought from Costco a few years back. They still sell it there for $90!  Such a great invesment, and Costco has the best warranty/return policy.  If you plan to juice for a few days, try to use a glass container to keep the juice longer.  It's true that it's best to drink it right after making it, but let's be real. Ain't nobody got time for dat!  I juice enough for 2 days, and juice every other day.  I hit the jackpot and found this awesome glass jug on Amazon and bought 2!  Amazon Prime is my weakness, haha.

Please let me know if you think of any other juicing questions, and let me know what you think if you decide to try it.  This has been the only juice that my daughter has known.  She sees her sippy cup and says "Juice!" and chugs it. No joke. She is our mini health nut.

Around her 1st birthday, shopping at Target and drinkin' some Mean Green Juice!

 That's my recipe for this week.  Hope everyone is having an amazing "hump day" so far!

7 FITspiration Lifestyle Tips

I have been wanting to put together a list of "tips & tricks" that I have found most helpful throughout my journey of living a healthier lifestyle.  I plan to make individual posts to go into more depth, so this is just a little insight into my thoughts.  I've thought pretty seriously about this and have asked fellow fit friends for their advice too. 

1. Set Realistic Goals 

"If it doesn't challenge you, it won't change you."

Take some time to sit down and write out what goals you'd like to achieve.  Do you have a certain amount of weight you want to lose?  Do want to be able to run your first 5k?  Do you want to be able to do ONE push up? Do you want to be able to wear shorts during the summer?  Do you want to avoid or stop taking medication for a health-related issue? This is also where you will reflect on WHY you will stay committed to your goals.

Everyone has their own, personal idea of what they want to achieve.  Challenge yourself, but be realistic.  Look at the BIG picture instead of an unrealistic deadline.  According to the CDC and many other health articles I have read, you want to aim for losing 1-2 lbs per week (or 5-10% of your body weight).  So if you want to lose 100 lbs in 6 months for your cousin's wedding, you may want to re-think that and use your calculator.  It took me just over ONE year to lose 60 lbs.  That is only 1.25lbs per week. Be patient, my friends.

2. Find Support
"Surround yourself with only people who are going to lift you higher."

I can not emphasize just how important this is.  It's in our nature to look to our loved ones for support, encouragement, and guidance. Especially when we feel lost, vulnerable, and insecure. If you're in a relationship; start this new, healthy journey together. Seek out friends that feel the same way and need a walking partner or a gym buddy. You'll be surprised at how positive reinforcement from your loved ones will keep you motivated.  When (trust me, it will happen) you realize that there are people holding you back, focus on remembering your "why" and lean on your support system.

3. Start Small 

"Small changes can make a BIG difference."

I have never been one of those "cold turkey" or "jump in head first" type of people.  Change can be overwhelming, so I have always advocated to make 1-2 small changes at a time.  Sometimes it is replacing one bad habit with a healthier one in a transition.  If you drink 6 sodas a day(12 oz cans=64 oz), start by cutting it down to 4 or 5 cans and drink more water.  If you eat fast food every day; take time to prep meals and only eat fast food 3-4 times a week and eventually NEVER. 

If you don't exercise at all.  Start by making a goal to work out 1-2 times a week for 10 minutes at a time.  Slowly increase it to 15 minutes.  Or add another day.  See what works for you and challenge yourself.

4. Prep & Plan
"Do something today that your future self will thank you for."

What preparations can you do to help make this lifestyle change easier to stick to? Not only do you want to mentally prepare yourself, you will need to plan ahead in order to overcome excuses. Create a calendar event for your workout, just like you would for a doctor appointment or a business meeting. Go to bed an hour earlier than normal, that way you can wake up early and squeeze a workout in.  Set aside time on Sunday afternoons to prep healthy snacks to keep at your desk or in your purse. Make a weekly meal plan before you go to the grocery store, so you are able to cook at home versus ordering pizza/takeout.

5.  Accountability & Progress
"Strive for progress, not perfection"

Weigh in, get yourself some measuring tape, and take pictures! Yes, I know....it sounds daunting, but this will keep you focus & motivated. If you choose to do 1 out of 3: take pics!  You will be surprised at how easy it not notice how much progress you've made.  Side by side pictures will show you that progress. At first, I did weekly pictures.  It kept me motivated when I noticed a difference, and it also kept me motivated when I didn't see much of a difference.  Another chance to challenge myself and re-adjust my goals. I also highly recommend a food journal.  An oreo here, an extra piece of pizza there can adds up quickly! It will also help to ensure you are drinking enough water.

6. Eating Clean in Moderation
“Everything is good in moderation. Even moderation.”

I've mentioned this before, but I like to live by the "80/20" rule.  80% of the time I eat clean (whole foods with a balance of lean protein, complex carbs, & healthy fats) and 20% of the time I will eat "unhealthier" food in moderation.  When I first started out, and I would to "treat" myself to one cheat meal per week.  Usually, it was pizza and ice cream on Friday nights.  Now that my body is used to eating relatively healthy.  I will indulge here and there, and it tends to be a very small portion.  Life is too short, and I was born with a sweet tooth! Mmm, ice creeeeaaam.

7. Self Love & Acceptance
"Talk to yourself like you would talk to someone you love."

This is so important, especially as a parent.  Be the example, and have positive self talk.  Love yourself in the body that you are in now. Replace your negative self talk with positive and loving words.  Accept yourself for all the good & bad, but promise yourself that you will commit to becoming the best version of yourself. Instead of saying, "I can't", say "I will do my very best!" Put it out in the universe that you are going to nourish & love your body, because that's what you deserve.

---------------------------

There ya have it!  I am really looking forward to doing a separate post for each tip.  Keep in mind that this is what has worked for me and my family.  Every journey is different, but I hope some of this will help you along yours.  What tips or tricks have you found to be helpful for you?

DIY Burrito Bowl

Do you love Chipotle as much as I do? Yum, yum, yum.  When you have a toddler, it is a luxury to "go grab dinner." It's like you're packing for an overnight trip, right?  So, we like to copy our favorite restaurants and make similar dishes in the luxury of our own home.

This is a quick, last minute recipe that we make when we are short for time and forgot to prep dinner.  You can use chicken, steak, tofu, shrimp, etc. That is why I call it the "DIY Burrito Bowl."  It literally took 5 minutes to throw together, because of the already cooked chicken burgers we love from Costco.

DIY Burrito Bowl

Ingredients(feeds 2):

2 Chicken Burgers (or your choice of protein)

1 bag of Quinoa & Brown Rice (also found at Costco)

1 can of black beans

1 can of diced tomatoes with green chilies

1 Avocado, diced

Lime

Onions, chopped & sauteed (optional)

Diced tomatoes from Wal Mart, Quinoa/Brown rice & black beans from Costco.

Chicken burgers from Costco!

Directions

1. Prepare chicken according to instructions (grill or microwave)

2. Prepare Quinoa & Brown rice; only 90 seconds in the microwave

3.Warm up diced tomatoes and black beans in side dishes

4. Mix together and add avocado, lime, salsa, whatever-you-like

We always have canned black beans, diced tomatoes, & Quinoa/Brown rice packages in our pantry.  That is how we avoid making last minute, rash decisions to eat fast food or takeout.  So important to "prep" your pantry to have healthier options available.

 Did I mention this makes for great leftovers for lunch?  Even the hubby agrees! If you know him, he can be a picky eater when it comes to leftovers.

Thanks Chipotle for inspiring this recipe! ;)

Until next time,

Lex

Quinoa & Ground Turkey Stuffed Peppers

Eek, I am slacking on my blog updates lately.  Sorry!  Here is one of my absolute favorite meals.  It can feed the masses or make awesome left overs.  Best of all, Sofie loves it!  Here is where I found the recipe.

Quinoa is a staple in the Hegarty household.  We have replaced dishes that use pasta or brown rice with this awesome seed.  Yup, you heard it right.  Though it is cooked like a grain, it is actually a seed.  So all my peeps that like the "Paleo Diet aka Caveman Diet" will love this!

Quinoa & Ground Turkey Stuffed Peppers

Here is what the website says about how to cook Quinoa:

"Quinoa must be washed in a strainer before cooking because it is covered with a layer of saponin. This natural coating has a slightly bitter flavor. When you rinse quinoa, it looks a bit frothy in the water. This is the saponin washing away. Quinoa is versatile in the kitchen. After washing, place 1 cup of quinoa in 2 cups of water or vegetable stock in a saucepan, and bring to a boil. Cover the pan and lower the heat to simmer. It takes about 20 minutes to cook until tender.  When cooked, the quinoa has a rich nutty flavor." (citronlimette.com)

Ingredients:

1 Tablespoon olive oil
 ½ cup chopped onion
½ cup diced carrot
3 garlic cloves, minced
1 pound lean ground turkey
½ teaspoon salt
¼ teaspoon ground black pepper
1 teaspoon garlic powder
2 Tablespoons chopped fresh parsley
¼ cup tomato sauce
2 large bell peppers, washed
2 cup cooked quinoa
½ chicken broth
¼ cup shredded 2% reduced-fat Monterey Jack cheese (optional)

 Instructions:

1. Cook quinoa according to instructions.  It takes about 15-20 minutes.  While it cooks, cut the peppers in half, lengthwise & remove seeds. 
2. Heat a large skillet over medium-high heat and add 1 TB olive oil.
3. Add onion, carrot, garlic and cook 2 minutes.
4. Add ground turkey, salt, pepper, garlic powder and brown several minutes until cooked through.
5. Add parsley and tomato sauce.
6. Mix well. Combine cooked quinoa and meat together.
7. Place in a baking dish. Spoon the meat mixture into each pepper half.
8. Pour ½ cup chicken broth on the bottom of the pan. Cover tight with aluminum foil and bake at 350F for 35-40 minutes. Top with cheese. (optional)

 Ta da! We also love to top it off with some hot sauce (Cholula please!)

Our little health nut!

My goal is to post one recipe each week on my blog and will eventually have them all on my FITspiration Mom Pinterest page.

Hope everyone is having an amazing week so far!

Banana Oatmeal Muffins

mmm, Mmm, MMM! This is a super easy recipe and is really tasty with healthy ingredients. It's a win-win! I love to enjoy 1 (ok, sometimes 2) with my morning coffee, and both Rob & Sofie love them as well. Makes me heart happy. :D

Banana Oatmeal Muffins

Oops, I switched the name! Haha

 I originally got my recipe here.

Ingredients:

2.5 cups old fashioned oats
1 cup plain low fat greek yogurt
2 eggs
1/2 cup honey
2 tsp baking powder
1 tsp baking soda
2 TBSP ground flax seed
1 tsp vanilla
2-3 ripe bananas 
1/2 cup mini chocolate chips (yes!)

Directions:

1. Preheat oven to 400 degrees. Spray tin with non-stick cooking spray or line 12 muffin tins with silicone or foil liners.
2. Place the oats in the food processor(I use my Vitamix) and pulse for about 10 seconds.  Add remaining ingredients.

3. Process until everything is mixed together and oats are smooth.

4. Divide batter among cupcake liners, and bake for 15ish minutes, or until toothpick comes out clean.

5. Cool on wire rack, and then ENJOY!

I just saw that the blog I swiped this recipe from is now baking at 350 degrees, I will have to try that next time.  My oven bakes things a little quicker, so I tend to shave off 3-5 minutes and check the goods a few times.

This is a great "Sunday Food Prep" item, if you want something quick and on the go.  Plus, it has mini chocolate chips in it!

I love baking, and would like to make an effort to bake more often.  My sweet tooth is always looking for a fix ;)

 In addition to my bake sesh, hubby & I participated in the Tempe International Triathlon yesterday.  It's been a tradition with his side of the family for as long as we have been together(and more)  I think it's an awesome way to encourage each other to stay active and another fun way to spend time together.

Our relay team name was "Tri Anything": Rob swam(and ran for another team), my fellow fit step-mama, Amber, did the bike, and yours truly finished it up with the run. It's something we look forward to every year and every year I get really pumped and vow to do my own triathlon by myself.  One day. Hopes and dreams, people!  It's good to make both short-term and long-term goals. Does 5 years count as long-term? Hehe

Sofie cheering us on, Hubby & I before the run, and the family participants this year!

It's also a tradition to take a pic of us flexing! Good times with a great family. ♥

 Ok, time to keep this Monday as productive as possible.  Make it a great day!

 Lex 

Grilled Chicken Pita with Avocado Spread

You'll come to notice that avocados are a staple in the Hegarty household.  We love us some avocado!  It's my favorite type of fat, haha. Well...it is a healthy fat, of course, and has so many other great health benefits. Loaded with vitamins, minerals, and fiber content.  It is a great food choice that is considered to be nutrient-dense, meaning it provides substantial amounts of vitamins, minerals and other nutrients with relatively few calories. (read more at Avocado Central)

I hafta admit; I am not the main cook in our house( I can cook, but Rob loves to cook and is really great at making up new recipes) So, this is one of the many recipes Rob has thrown together. It is so full of flavorful and filling.  Who says eating healthier has to be bland or boring?

*note* This recipe feeds 2 (we eat smaller portions)

Grilled Chicken Pita with Avocado Spread

 Ingredients: 

1 Boneless/Skinless Chicken Breast

1-2 avocados

1/2 lemon

1-2 TB Olive oil (for sauteing) 

1/2 onion

1 stalk of Kale, chopped (sub Spinach)

1 bell pepper, chopped (long thin pieces)

2 pitas

Salt & Pepper, to taste

Garlic Powder, to taste

Lawry's, to taste *optional

Directions:

1. Chop onions and Kale (and Bell Peppers, we didn't have any this go around) and saute over medium heat with Olive oil.

2. Flatten chicken breast with mallet and sprinkle each side with spices. We use salt, pepper, and garlic salt.  Sometimes we use Lawry's too.  Grill chicken for about 10 minutes. Chop or shred.

3. Put avocado in a bowl and use a fork to mash it up.  Squeeze lemon juice, to taste (maybe 1 tsp?) and mix.

4.  Optional: Use low/medium heat with Olive oil to warm up pitas. Spread Avocado mix onto pita and add all the yummy ingredients.  Add another squeeze of lemon (if you want) or your favorite hot sauce (we love Cholula) and ENJOY!

Our little healthnut enjoyed herself some pita bread, grilled chicken, and avocado too!

When Sofie was weaned off of her bottle, it was impossible for me to get her to drink more than 5 oz of milk per day (according to her doc, it was recommended that she consume an average of 16-24 oz of whole milk) Fortunately, she came around to liking avocado and that's where she gets the majority of her healthy fat intake.

Welp, that does it for this post, until next time my friends!

Lex