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Overnight Oats To the Rescue!!

Weekends mean sleeping in, waking up and slowly rolling into the kitchen and preparing a big, involved breakfast for the family.  Well….not in MY HOUSE.

For me Saturday mornings mean waking up early, getting a workout in, walking the dogs and getting Riley off to gymnastics practice by 9am. 

Because of the hectic schedule, breakfast is always rushed and hurried, but I always want to get her full of a nice hearty breakfast to prepare her for 3 hours of practice.  While cereal is quick, it usually doesn’t keep her full for very long.

Enter overnight oats!  Yes that is right, they cook overnight – while you sleep.  So you wake up in the morning with breakfast already done and ready to eat (minus a little reheating and adding in some toppings!

I gave it a try this weekend.  We got into the kitchen in the morning and all I had to do was turn on the stove, reheat the oats and add in some brown sugar and fresh blueberries and it was ready to be devoured.

The oats were a huge hit and I felt good knowing that she had a nutritious breakfast that would keep her full and give her energy during her practice. 

The beauty of it is that you can add in anything you want!  I made mine with bananas and walnuts and it was amazing!  You can even put in a dollop of peanut butter instead of the brown sugar or use maple syrup.  Just get creative.  Below is the recipe and a few pics (I forgot to take a pic of the finished product until mine was all gone and Riley’s was near finished, lol).

Ingredients (serves 4):

4 cups filtered water (filtered water is KEY here as some tap water leaves a green slime on the oats, which is safe to eat, but not very yummy looking)

1 cup steal cut oats

¼ teaspoon sea salt

Directions:

Boil 4 cups water, and bring to a full, rolling boil, then pour in the oats and salt.  Give it a quick stir and let it cook for 1 minute (set a timer, it goes faster than you think!).

After 1 minute, turn off the heat, give the oats a quick stir, cover and let it sit out on the stove ALL NIGHT.

When you wake up the next morning, simply turn on the stove to medium heat and stir until heated through. 

Pour the oats into bowls and top with your favorite toppings (brown sugar, strawberries, blueberries, bananas you name it!)

Enjoy!!

Nutrition tips for Moms on the go

Being constantly on the go can be stressful on our minds and bodies.  Having adequate nutrition really helps combat that stress and make you healthier over all.  Below are some helpful nutrition tips for busy moms, check them out!

      1)  Limit Sugar and caffeine - Too much caffeine can interfere with your body’s ability to absorb calcium, the National Osteoporosis Foundation reports.  Huge Frappuccinos may make you feel good temporarily, but the crash afterwards will just reinforce your need for them, creating even more stress.  And sugar, well we all know the deal with that.  If you need to satisfy your sweet tooth, try a few raspberries stuffed with a dark chocolate chip in the center.

2)    Eat fat…wait what?? - Omega-3 essential fatty acids and monounsaturated fats are the goal.  According to the University of Maryland Medical Center, omega-3 fatty acids can be found in fish, such as salmon, tuna and halibut, certain plants (including purslane), and nut oils. Omega-3 fatty acids play a crucial role in brain function as well as normal growth and development and in preventing heart disease. The American Heart Association recommends eating fish- particularly fatty fish at least two times a week.  

Flax seeds, which experts say reduce inflammation, and walnuts are also are good sources of omega-3. Also recommended are monounsaturated fats, which are found in olives, avocados, hazelnuts, almonds, Brazil nuts, cashews, sesame seeds, pumpkin seeds, and olive, canola and peanut oils, according to Harvard School of Public Health.

3) Drink….water that is.  You should be drinking half of your body weight in ounces of water every day.  So if you weigh 160 pounds that is 80 ounces of water every single day. If you are exercising, you will need more, according to the American Council on Exercise. How can you tell if you are hydrated? Your urine should be clear or pale yellow (unless you take a vitamins which can darken urine) and plentiful, ACE reports.
Regularly drinking fluids help promote cell function and allow for the body to regulate itself.

     4)  Consume immune boosting foods - Deeply pigmented fruits and vegetables generally have the highest amounts of antioxidants.  You’ll want to try blueberries, cantaloupes, mangoes, kiwi, pomegranates, broccoli, kale, spinach, red/yellow/orange peppers and acai berry.

     5)  Get your snacking in check - Choose fresh fruits and vegetables as snacks. Then about 10 minutes afterwards to see if you are still hungry. The fiber in fruit and veggies will help fill out up (and keep you regular, yay!!)  You can also try to snack on lean protein combined with a carbohydrate such as whole grain crackers and reduced fat cheese, light yogurt with probiotics and low-fat granola, or peanut butter and an apple (one of my favorites!)

Save TIME in the kitchen

I spend a majority of my time when at home in the kitchen.  Meal prep, cooking, cleaning, packing lunches, making snacks, I feel like I am ALWAYS in there.  But, I have employed some time saving tips over the years that help me to spend less time in the kitchen and more time….doing other chores ;)  A mom’s work is never done!  haha

Time saving tips:

      1. Keep a supply of cone-shaped coffee filters on hand—even if you don’t have a coffee maker! These handy paper cups serve as little snack cups and you don’t have to waste a good bowl or plate, and if your kids snack as often as mine these will come in handy.  Perfect for trail mix, popcorn or cut up fruit.

.         2. Get  your kids to help! When I am making dinner or packing lunches, I enlist the help of one or two eager little helpers.  I have them help empty the dishwasher, or gather half empty cups from around the house to put into sink to be washed.  The kids love to help and I love to have a third or fourth hand.

      3.  Instead of rummaging through the pantry for beef or chicken broth for your recipes (then putting the left over can in the fridge to take up much needed space) I fill an ice cube tray with the broth and stick in the freezer for grab and go use later.

      4.  To save time on dessert for the kids, take a muffin tin and line with paper liners.  Scoop your favorite ice cream or frozen yogurt in each muffin spot.  Once frozen, pop each one out and put in a gallon size Ziploc bag (try to keep the paper liners on them for grabbing ease later).  Then when the kids want ice cream for dessert no need to spend all that time scooping the rock hard ice cream.  Just grab a scoop and put in a bowl!

      5.  After cooking dinner, set your dirty pots on the stove with either vinegar and water or dish soap and water and let it boil while you eat.  When you are done with dinner, your pots will be un-stuck with food and easier to clean.

      6.  Make your dishwasher work for you!  Put like utensils in the same section of the silverware tray in the dishwasher (knives with knives, small forks with small forks, etc.) so that you can pull them out by group and put them away fast.  This also helps when you have the little ones unloading!

     7.  Just made a delicious dinner full of garlic but hate the smell in the house?  Instead of wasting time running around with air freshener or lighting all the candles in the house, while you’re cooking a meal or just after, set a small pot of water on the stove and drop in a slice of lemon, a cinnamon stick, or a couple pinches of your favorite aromatic spice. Let the pot boil for several minutes, and the smell will permeate your kitchen with its fragrance.

8.  Pre wash and chop your family’s favorite fruits and veggies and place them in a paper towel lined Tupperware (one for each type of course).  These make quick and easy to grab snacks for the kids, and you don’t even have to be involved.

How to help kids beat the heat on the field

Soccer season is rapidly approaching for my family.  We live in Southern California and it can get pretty hot sometimes for the kids’ games.  Keeping kids hydrated and safe during a game is a huge priority for me as a Mom and also as a coach.  But we all know that getting kids to drink enough water can be challenging sometimes to say the least.  If your kids are anything like mine, they love to snack! So I have put together a list of the best snacks for kids that help hydrate them:

Fruits and Veggies

Fruits and veggies contain 70-95 percent water.  Good ones to try are watermelon, strawberries, and cucumbers.  My kids LOVE frozen grapes.  Not only will this help hydrate but the coldness of the frozen grapes will help them feel cooler.

Yogurt

Whether plain or fruity, it is 80 percent water!  Try freezing one of the yogurt tubes and throwing them into your cooler.  That way the yogurt will stay well in the heat.

Popsicles/Frozen Fruit Bars

Make your own with pureed watermelon and white grape juice, then freeze.  Now these may not be the best idea to take with you to a game, but they could be great on the way or once you return for a nice, after game treat.

Signs of Dehydration:

Early signs of dehydration in children are fatigue and irritability.  If your child seems to be much less energetic or is crabby, it’s time to get him out of the heat for a water break.  Other symptoms may be sunken eyes, dry mucous membranes, decrease in urination, headaches, nausea and clammy skin.

The Sacrificial Sports Mom’s 

Fit Mom Boot Camp

Sports Moms are constantly on the go.  Shuttling kids between practices, picking up sports equipment, attending parent meetings, etc.  Add on top of this regular “mom duties” – errands, laundry, cooking, cleaning, work, social life (haha) – the list goes on and on.  So where in all of this do you find time for YOU?

A healthy and happy mom equates to a thriving family.  How can you be “go go go” if you are too tired and sluggish to get anything done?  How can you be the best example for your kids if you are unhappy or just not feeling like you are at your best?

Doesn’t Your Family Deserve You To Be?

Like it or not, Moms are the center of our families.  We are the boss, the nurse, the therapist, the police, the taxi – we are everything to everyone in our families.  If we are taking care of all of those things, who is taking care of us?  We need to make time for ourselves, make fitness and nutrition a priority so that we have a strong foundation to build on and the endurance to get it all done!

There are so many things to take into consideration when putting together a program that delivers results - how many calories do you need to sustain your energy yet lose weight, what types of foods will provide adequate nutrition, what types of workouts should you do?  Forget trying to figure all of that on your own, The Sacrificial Sports Mom has developed a formula that is designed to get you the best possible results for busy Moms like you:

FITNESS + NUTRITION + SUPPORT = SUCCESS

FITNESS 

You and I will work together to choose a fitness solution that meets your needs and that will assist you in achieving your goals. There are quite a few fitness packages available for The Fit Mom Boot camp, although I find there are 2-3 that are perfect for busy moms because they fit into our busy lives. These Boot camp programs are quick-hitting programs that can be completed in your own home at any time of the day you choose! No taking time out of our busy days to drive to the gym; no trying to juggle your schedule to make the 5:30 class. This is important so you can focus your time on being a supportive SportsMom.

NUTRITION

All Fit Mom Boot Camp programs include a nutrition guide that has been prepared by a team of nutritionists. Why is this important? Because nutrition is 90% of the battle. Your Boot Camp package also includes a 30-day supply of a Super-Food meal replacement/nutrition supplement that contains over 70 natural, nutritious ingredients picked from the most fertile soils from around the world. Nothing artificial!!  This is important because we want you to get off on the right foot – especially during those first 30 days when you will need it the most.

SUPPORT

When you join the 30 Day Fit Mom Boot Camp, you will receive 1 on 1 peer support from a busy Sports Mom who understands how crazy our schedules can get.  As a community, we will work to achieve your fitness and nutrition goals. When you choose to be a member of the Fit Mom Boot Camp, you will be part of a community of busy moms committed to a balanced approach to fitness in order to be the healthiest mom you can be. This support system has been set up to ensure accountability and success for all, giving you a lifetime of a better/healthier you.

SUCCESS

When FITNESS + NUTRITION + SUPPORT come together, they create results!! By joining in the Sacrificial Sports Mom Boot Camp, you will have access to all three elements on a daily basis. No matter if you would like to lose weight, increase lean muscle or just be healthier overall; the proven formula of the Fit Mom Boot camp will give you the tools to get you the results you deserve. The only thing missing is YOU!!!

JOIN THE SACRIFICIAL SPORTS MOM’S FIT MOM BOOT CAMP

To join the Boot Camp, click on the registration link below and fill out the form and I will contact you with further instructions. Space is limited as to provide exceptional personal coaching for each participant. Once the Boot Camp is full, applicants will be placed on a waiting list for the next Boot Camp.

NEXT BOOT CAMP STARTS AUGUST 4th

REGISTRATION ENDS JULY 28th

Registration link

Healthy foods that aren't really healthy??

This is a great article that points out some foods that we think are a good option because they are healthy, actually are anything but!

9 "Healthy" Foods That Can Fool You

By Denis Faye

During my 1970s childhood in South Dakota, my mom used to order something called the "Diet Plate." Common in most Sioux Falls–area and greater-Minnesota region restaurants, it consisted of a scoop of cottage cheese, a couple of canned peach halves still dripping syrup, a hamburger patty, some iceberg lettuce, and a sprig of parsley. Hungry yet?

While delicious by mid–20th century Midwestern standards, it wasn't nearly as calorie-restrictive as you'd think when compared to the chicken-fried steak and baked potato my dad was eating across the table. Still, the perception was that this was diet food, most likely because each element in the Diet Plate had a vague resemblance to another healthier foodstuff (except the hamburger, that is).

It'd be nice to think we've transcended the South Dakota Diet Plate. Sadly, this isn't the case. Even today, there are dozens of foods we fool ourselves into thinking are healthful when in truth they do nothing but pad our hips and arteries. Here are 9 of the worst offenders on your grocery store shelves.

1. Yogurt

It starts out as good stuff. Fat aside, there's the calcium and protein you find in all milk products, along with probiotics, which make it easier to digest for those with lactose issues. The only problem is that straight yogurt can be pretty bitter, so manufacturers load the stuff with sugar and masquerade those carbs as fruit in an effort to make the whole thing more palatable. Have a look at most flavored yogurt and you'll find the second ingredient to be sugar or high-fructose corn syrup. One container of Yoplait® Original Strawberry has 170 calories, with 5 grams of protein and 33 grams of carbohydrates, 27 of which are sugar. Oddly enough, these are the exact same nutrition facts for Yoplait's other, less healthy-sounding flavors, including Key Lime Pie and White Chocolate Raspberry. 

Solution: Buy plain yogurt and flavor it yourself. You'd be amazed at how far a handful of raspberries or a tablespoon of honey will go to cut the bitter taste.

2. Wheat Bread

Whole-grain wheat is better for you than refined wheat. By keeping the bran and germ, you maintain the naturally occurring nutrients and fiber. But, for some reason, manufacturers constantly come up with new ways to lead you back to the refined stuff. One of their latest tricks is to refer to refined flour as "wheat flour" because, obviously, it's made of wheat. But just because it's wheat-based doesn't mean it's not refined. The distracted shopper can mistake this label for "whole wheat flour" and throw it in his cart. Another loaf of cruddy, refined, fiberless bread has a new home. 

Solution: Slow down when you read the label. That word "whole" is an important one.

3. Chicken

Just because you made the switch from red meat doesn't mean you're in the clear. Three ounces of raw chicken breast, meat only, has 93 calories, 19.5 grams of protein, and 1.2 grams of fat. Three ounces of dark meat (wings, thighs, and legs), meat only, has 105 calories, 18 grams of protein, and 3.6 grams of fat. It may not seem like much, but it adds up. 

Solution: Go for the breast, and while you're at it, ditch the skin. It's nothing but fat.

4. Frozen or Canned Fruit

Any food swimming in juice or "light syrup" isn't good for you. Furthermore, most canned fruit is peeled, meaning you're being robbed of a valuable source of fiber. Frozen fruit is a little trickier. Freezing preserves the fruit itself, but some manufacturers add sugar during the freezing process to preserve color and taste. 

Solution: Read that ingredients list! You want it to say fruit, water—and that's it.

5. Canned Vegetables

"What?!" you declare. "There's light syrup in canned string beans too?!" Nope—actually, they add salt to preserve this produce. A half-cup serving of canned string beans has approximately 300 to 400 milligrams of sodium. 

Solution: Many companies offer "no salt added" options. If you can't find one to your liking, go frozen instead—many of these don't contain salt. Or better yet, buy what's fresh and in season.

6. Peanut Butter

Grind up peanuts, maybe add a little salt. How hard is it to make that taste good? 

Apparently, it's so difficult that many companies feel compelled to add sugar or high-fructose corn syrup into the mix. Why? I don't know. Some manufacturers, such as Skippy®, are up front enough to admit this and call their product "Peanut Butter Spread," but many others still refer to this sugary concoction as good old "peanut butter." 

Solution: Read the label. (There's a theme emerging here.) Considering real peanut butter has one ingredient—two ingredients, max—it shouldn't be too hard to figure it out.

7. Juice

The range in the nutritional value of store-bought juices is massive. On one end, you have "fruit drinks" with barely any actual juice in them. On the other end, you have fresh-squeezed, 100% preservative-free juices like Odwalla® and Naked Juice®. But no matter which you choose, it's important to remember that it's never going to be as healthy as whole fruit. And if you're trying to lose weight, it's a flat-out bad idea. 

First off, it's been stripped of fiber, so you absorb it faster, which makes it more likely to induce blood sugar spikes. Secondly, you consume it faster and it's less filling, so you're more likely to drink more. 

There are a few instances when juice is okay. For example, a home juicer can make predominately veggie-based drinks that are loaded with vitamins and minerals and lower in calories. If you're using this as part of a supervised juice fast, or you're trying to target a particular nutrient while concurrently nottrying to lose weight, go for it. Otherwise, it's simply not worth it. 

Solution: If you must buy it, go fresh-squeezed, but you're usually better off just skipping it entirely.

8. Canned Soup

As is also the case with canned veggies, you're entering a sodium minefield. Half a cup of Campbell's® Chicken Noodle Soup has about 37% of the recommended daily allowance—and who eats half a cup? 

Solution: Read those labels carefully. Most companies make low-sodium versions.

9. Fat-Free Salad Dressing

Dressing by definition is supposed to be fatty, and thus, highly caloric. You use a little bit of it, and in doing so, you get a healthy hit of the fats you need for a nutritionally balanced diet. Unfortunately, people prefer to buy fat-free versions so they can drown their greens while avoiding excess fat. Nothing's free. All this stuff does is replace the fat with carbs and salt, so you've basically gone from pouring a little healthy unsaturated fat on your salad to dumping on a pile of sugar. 

Solution: Make your own salad dressing. One part vinegar and one part olive oil with a blob of Dijon mustard makes an awesome vinaigrette. And here's another trick: Make your salad in a sealable container, add a tiny bit of dressing, and shake it up. It'll coat so much more than tossing will. 

And finally, make that salad with romaine lettuce, spinach, or some other nutrient-rich leafy green. As far as we're concerned, nutrient-poor iceberg lettuce should have gone the way of the South Dakota Diet Plate.

Note: Percent Daily Values (DV) are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie 

5 days of healthy eating

If I were to provide you with a 5 day healthy eating meal plan, with 3 meals and 2 snacks per day would you be interested in trying it out? Nothing complicated and difficult – I am a busy mom too. Just real, healthy foods. You test it out right along with me for 5 days and see if you drop a few pounds, and I get to have your feedback on the meal plan when the 5 days is up. Who would like to join me?

Comment below or send me an email at thegoars@gmail.com

Fit moms = fit kids

There are numerous reasons for women to stay fit and we know what most of them are (I’m looking at you skinny jeans!).  For me, however, one of the biggest driving forces in my quest to be fit is so I can model healthy behavior for my kids.

Kids are always watching us parents, even when we don’t think they are (I don’t think my daughter just invented the eye roll on her own, lol).   They notice the way we talk about food and exercise and over-all health.  If we have a good attitude about eating right and exercising, kids will have that same attitude. 

  

This is one of the many reasons I LOVE working out at home – my kids SEE me working out.  They know that when I pull out my yoga mat and hand weights that I am doing something that is beneficial to my health and well-being.  Quite often they even join me in my workouts.  These little eyes are watching me and copying me and by modeling healthy behavior I am teaching them that they can live a long healthy life by eating right and working out.

It has been shown that children who are involved in an active lifestyle with their parents are more prone to follow this lifestyle as an adult.  I want this for my kids; I want them to grow up healthy and strong and confident in who they are!  These days obesity is running rampant in society and even more so with kids.  Long gone are the days of playing outside all day until the street lights come on.  Now it is video games and tablets and texting.  I want my kids to experience what it means to be healthy on the inside and out.

 

This is my quest.  If you would like to join me but don’t know where to start, hit me up and we can do this together!

It's crock pot freezer meal time

Well it’s that time again!  I have run out of my crock pot freezer meals and we are busy beavers with the kids’ sports every day during the week.  I plan on taking a few hours this weekend to put some together to get us through the next while.  I am a bit tired of my regular rotation of freezer meals so I grabbed a few new recipes to try this weekend.  I like to look for quick, easy recipes that don’t take a lot of prep time.  I also lean towards healthy, kid friendly meals. 

These are the new recipes I will be trying out and will be happy to report back when we try them.  Note – I prep the meals all the way up to the crock pot part, then toss them in a gallon size Ziploc.  I write the instructions with a sharpie on the bag and throw into the freezer until I use them.

Enjoy!

Salsa chicken

2 pounds (32 ounces) chicken breasts, boneless and skinless

1 cup salsa, homemade or purchased

1 cup petite diced canned tomatoes (choose low-sodium)

2 tablespoons Taco Seasoning

1 cup onions, diced fine

1/2 cup celery diced fine

1/2 cup carrots, shredded

3 tablespoons sour cream, reduced fat

Place the chicken in a slow cooker. Sprinkle the taco seasoning over the meat then layer the vegetables and salsa on top. Pour a half cup water over the mixture, set on low and cook for 6-8 hours. The meat is cooked when it shreds or reaches an internal temperature of 165°F. When ready to serve, break up the chicken with two forks then stir in the sour cream.

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Chicken stew

2 pounds chicken, without skin or bone

2 cups carrots, chopped

4 cups potatoes, chopped

1 cup celery, chopped

1 onion, chopped

8 oz mushrooms

1 tsp each garlic powder, thyme, oregano, marjoram, basil, bay leaf, black pepper

4 cups water with 1 tsp lemon juice added

Directions

Chop chicken, carrots, potatoes, celery, and onion and put them in the slow cooker.

Pour the mushrooms on top.

Sprinkle on the seasonings, pour in the water and lemon juice, and put the lid on cooker.

Let cook on high for 4 hours, or on low for the day.

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Balsamic chicken

Ingredients

6 chicken breasts, cut into strips

1 10 oz. bag of frozen vegetables (corn, peas, carrots)

1 onion, cut into wedges

1 green pepper, cut into strips

1/4 cup balsamic vinegar

6 cloves garlic, minced

2 teaspoons ground oregano

1 teaspoon basil

1/2 teaspoon black pepper

Directions

Place vegetables in slow cooker, then place chicken strips on top. Sprinkle garlic and spices over chicken, then pour balsamic vinegar over chicken. Cook 3-4 hours on high (or 6-7 on low). Half way thru the cooking time, remove lid, baste chicken with juices in slow cooker, and stir. Serve over rice or noodles

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Chicken and white beans

2 cans (15-1/2 ounces each) either Navy or Great Northern beans, rinsed and drained

2 carrots, sliced

1 stalk celery, sliced

1 small onion, diced

1/2 cup low calorie Italian salad dressing

1 cup water

salt and pepper to taste-

4- 3 ounce boneless, skinless chicken breast tenders

Directions

Place beans, onion, carrots, celery in slow cooker, put the chicken on top of bean mixture. Pour the salad dressing over the chicken. Add salt and pepper, if desired. Pour 1 cup water over all.

Cover and cook on low 3 to 4 hours, until chicken is thoroughly cooked.

The great wait

Having kids who are active in sports means lots of juggling of schedules.  Sometimes there are conflicts, other times there are tight windows of time to get things done.  This leads me to something I struggle with often….the great wait.

While your child is at practice, do you just drop off and pick up (literally not leaving the car)?  Do you walk them in and drop off and then do the reverse when it is pick up time?  Do you stay and watch the entire practice?

Well I think the answer varies.  It varies depending on your child’s age, the length of the practice, the sport involved.  For me when Riley has gymnastics practice (3.5 hours long) I do a combo of things.  Some days I drop her off and pick her up outside the gym in the loading lane.  Other days I go into the gym myself and work out (always trying to squeeze fitness into my busy mom life).  It just depends on what all I have going on in our lives that particular week.

Now for Denton, because of his age, I will always stay.  Or when it is swim class I am for sure parking my booty there for the whole time.  But as he gets older I am sure that will change.  However, staying with him during his practices makes it difficult to get other things done – like picking up Riley from her practice or cooking dinner/running unexpected errands (dogs are out of food – again???).  That is when it really helps having an involved hubby.  We can tag team the drop off/pick up but there is still that lost time waiting….

I want to hear from you Sports Moms.  Do you stay?  Do you go?  If you stay, what do you do to pass the time?  Leave a comment below, or share this with a friend who you know would want to chat about it.

A look inside my daily meal plan

People are always asking me how often they should be eating, or even what my daily meal plan looks like.  So today I thought I would give you a look at what a typical day looks like for me with my meal plan. 

I always try to keep it simple with easy snack ideas and quick recipes for dinner.  I recently did a few rounds of the 21 Day Fix and my eating was pretty structured then, but now I am back to my own plan, but I have incorporated the 21 Day Fix portions and style of eating into my everyday life.  Check it out below:

Breakfast (7am):  Shakeology – always, lol.  I usually make chocolate with 1 tablespoon peanut butter, ¼ banana and 6 almonds.  Delish!!!

Snack (10am): 1 whole wheat tortilla with peanut butter and ¼ banana (do you sense a theme here?  Haha).  Handful of grapes on the side.

Lunch (12:30pm):  Spinach salad with feta cheese, walnuts, cucumbers and grilled chicken.  I use my own homemade balsamic vinaigrette dressing (I’d love to share the recipe with you, hit me up!)  4-5 strawberries on the side.

Snack (3pm):  Roughly ½ cup plain greek yogurt with blueberries.  1/8 avocado sliced (so basically one half of one half of an avocado) on the side.  I sometimes like to add a few crushed red pepper flakes to them for a little kick.

Dinner (between 6 and 7 depending on our hectic kids’ sports schedules):  Steak (usually filet mignon) and grilled veggies with diced green chiles.  Our favorite is squash and zucchini.  For us, these types of meals are usually kid friendly meals because our kids love steak and veggies.  Your mileage may vary J

If I am starved between afternoon snack and dinner I may have a small snack to tie me over until dinner – a piece of fruit or some trail mix.

You’ll note I try to eat every 3 hours as it helps increase your metabolism while keeping you just full enough in between meals where you aren't ravenous and eating everything in sight. 

I also drink water, all day every day!  You need to be drinking half of your body weight in ounces every day.  It not only helps keep you feeling fuller, it aids in digestion and just overall makes your body work better!