Good Monday to ya! I hope your week has started off on the right foot, mine has been going swimmingly. After a demanding work schedule I was able to finally have some breathing space and ended the week feeling proud of myself for being able to meal prep well enough to get me through my work week! That being said, being so prepared food-wise, helped fuel my motivation for exercise and I had a kick-ass workout week as well. All on top of working full-time!
Which leads me to my first muse this week…
#1 Mini Meal Preps
I know I’ve said this before but it is seriously such a great time saver. I feel so much more prepared for the day and ready to be productive when I know there is healthy food in the fridge for me! It also significantly cuts down on prep time before meals, freeing up my space for the things that really matter.
I don’t have a specific day that I prep throughout the week, I just do it when I have the time. This makes it easy because I can always spare 30 random minutes to spend time taking care of my “future self” instead of scrolling through Instagram or watching Netflix 😉
Soon I am going to do a more in-depth post about mini-meal prepping and ideas for you and your household! Complete with quantities, how long the meals will last and ideas about what to prep! Scroll down to find a great mini meal prep recipe!!
#2 Taro and Rutabaga
Okay, these root vegetables are seriously underrated! They are so amazing baked in the oven and coated in flavor boosting spices! I have been trying to challenge myself to experimenting more in the kitchen and to using vegetables I’ve never had before.
So far, it’s going really well! Just look at these crispy beauties!
For both taro and rutabaga simply peel the vegetables, slice into fry shapes and toss in a drizzle of olive oil or ghee and salt. Add thyme, garlic powder, chili powder or whatever your heart desires! Bake at 400° for 30 minutes, flipping once halfway.
#3 Primal Kitchen Mayonnaise
Confession: I’ve never been a big fan of mayonnaise. Gasp! But recently I’ve really been craving a good chicken curry salad. So I searched out the cleanest possible mayonnaise and found one that I am in love with!
Primal Kitchen has no added sugar, is made with pure avocado oil for a super smooth and creamy spread. I am so happy they are free from canola oil and no sugar added is always a bonus in my book.
I simply added a few scoops of mayo to some pre-cooked chicken, sprinkled some curry powder in and added some celery bits. SUPER DELISH! Where have I even been the last few decades? I feel like I need a welcoming party to the curried chicken salad party!
#4 Wellness “Shots”
I work with people. A lot of people. That being said I want to avoid being sick at all costs! I’m totally hooked on taking wellness shots to try to prevent getting sick. It’s been working exceptionally so far (knock on wood!).
These “shots” are small, super potent, drinks jam packed full of nutrients and immune boosting properties. Typically these include ginger, echinacea, turmeric, lemon and either orange or pineapple juice. I have been loving these ones but there are plenty of options out there.
These don’t always taste fantastic but doesn’t that just mean they are working better?! Either way, I love knowing I’m taking care of my body and giving it the best chance to stay healthy through readily available immunity boosters!
#5 Blue Blocking Glasses
Have you heard of blue blockers before? They are seriously so cool! Essentially they are glasses that you wear that block all the blue rays from screens, technology and artificial lighting.
I have been experimenting with these lately and I can’t say enough about them! They have already dramatically improved my sleep and I am able to avoid eye strain when I work on my computer.
This article from Harvard Health links risks associated with artificial and blue lights on health and sleep habits. I have noticed such an improvement in my sleep after only a few nights and feel as though my circadian rhythm is normalizing again.
Not only do I sleep longer but I feel like my quality of sleep is much higher. It’s like getting more bang for your buck! These are the pair that I have but any simple pair from Amazon would work.
You know that thing that happens where you get an idea into your head and then you see it everywhere and everyone seems to be talking about it? Or the quote “when the student is ready, the teacher appears”?
That’s how I feel with the idea of connections (the human kind, specifically). Like the universe is pushing me towards putting my energy into learning and manifesting this topic.
I will try to do this topic justice and keep it short for now. Every conversation and every interaction, we are fulfilling our human need for connection. To those of us who are introverts by nature this has really stuck with me as a platform for learning. I am able to learn more about genuine and authentic connections and how those can either add or take away value in my life.
Learning to value these connections, instead of shying away from them has been a very pleasant way of reframing my introvert brain into looking forward to an interaction filled day. If you are an extrovert you might not understand what I’m talking about, but introverts you’ll know dang well how draining it can be!
Currently, I am reading Brenè Brown’s Daring Greatly and it has already been very impactful. Brenè writes all about being vulnerable and being uncomfortable. Putting yourself out there, in situations and places you haven’t been before.
I am excited to be able to have the opportunity to practice this in my daily life and move forward accepting health coaching clients! It’s something I haven’t done before and have thought that maybe I am not “qualified” enough to teach others, but then I stop myself. I have done more than enough research over the years and have so much information and knowledge to share with others that I know the only way to move is forward into the unknown!
And now, a really simple recipe perfect for making for breakfast throughout the week! Get on that mini meal prep train!
Paleo Breakfast Egg Cups
(PALEO, GLUTEN-FREE, DAIRY-FREE, WHOLE30, GRAIN-FREE, 21DSD)
PREP TIME: 10 MINUTES COOK TIME: 25 MINUTES
8 slices bacon
5 small red potatoes, diced
1 cup mushrooms, diced
1 cup spinach or any other leafy greens
1 tsp. sea salt
½ tsp. black pepper
¼ tsp. paprika (optional)
optional fillings: breakfast sausage, diced chicken, prosciutto, diced ham, tomatoes, sweet potatoes, butternut squash, arugula, kale, peppers, cheese (if you tolerate it). Really the options are endless, add whatever you have in the fridge!
- Preheat oven to 350° F.
- Heat a large, deep saucepan over medium-high heat and add bacon.
- Gently cook the bacon until brown, flipping once. Set aside on paper towels to get rid of excess grease.
- After the bacon has cooked, remove most of the grease for the potatoes, about 1 tablespoon. Either save the grease for cooking later or toss.
- Add potatoes to the skillet and cook until browned on all sides, about 10 minutes.
- Add spinach or other greens to skillet to wilt slightly and remove from heat.
- Combine potatoes, spinach and mushrooms with crumbled bacon and add eggs on top.
- Add spices and any other veggies you would like and whisk until combined evenly.
- Pour into a standard muffin tin, either with liners or a silicon pan and bake 20-25 minutes or until completely set.
- These will stay good in the refrigerator for a couple of days and also freeze beautifully! Simply pull out of the freezer and defrost in the microwave for breakfast all week long!