Mail Order Meals??

We’ve all seen the ads all over the social media and the internet.  Companies such as Blue Apron and Hello Fresh are offering meals that you make with the recipes and ingredients mailed to your doorstep.  These meals are perfect portioned per what you what you order (2 people v 4 people) and offer you a healthy home-cooked option versus going out to your local eatery.  

So, intrigued because I work over 40 hours a week and also attend school three nights a week, I started to think about the convenience of having someone shop for me for exactly what I need to make what appears to be a tasty home-cooked meal. I ordered my first box of mail order meals through Hello Fresh, and all I can say is thoroughly impressed.  The meat I was provided is local, the produce is fresh, and everything is right there to make an amazing meal.  No need to run to the store multiple times because you are missing that one ingredient or do two-week worth grocery shopping adventure where you will end up just tossing half of what you have bought! 

I was hesitant because I was afraid that the recipes would be difficult or I would need to be able to complete some kind of fancy cooking task that I wouldn’t understand.  Instead, the recipes were straight forward and easy to follow and by the end, I felt I had gotten in touch with my culinary side. The meals looked beautiful and tasted amazing. The other aspect that I really liked about using Hello Fresh is that all the meals were made from real ingredients; all contained a healthy and colorful amount of vegetables, lean meat, and healthy carbs.  The meals averaged around 650 calories per and offer you everything you need for a balanced healthful diet. 

I will continue to use Hello Fresh, and for anyone who is interested, I invite you to use this promo code [222525MSKPNM] to give this revolutionary healthy dinner option a try. It is a subscription service, but you can pause or cancel at any time.  Hello Fresh also offers packages for couples (which as a single person, you can use this option and save the second portion as leftovers), for four people (a couple with older kids, roommates, etc) or a family box which offers kid friendly recipes. Hello Fresh also offers a vegetarian variety for those who prefer.

Why wait? Get started today with a discount using promo code 222525MSKPNM!

Why Yoga?

Liv getting ready for Warrior Pose

A few years back, I would hear all about how great Yoga is and would think “Yuck”. At one point I had bought an instructional video, popped it into my DVD player, made it five minutes in and was so confused and frustrated, I swore the whole thing off.  As time went on, and after working in a physical therapy office, I started thinking more about Yoga because I wasn’t one for high impact exercise.  So, I headed back to the store and picked up another instructional video that stated BEGINNER.  

There I am, in my livingroom by myself, with my Yoga mat I had bought about a year prior in my first attempt, giving Yoga another try.  This beginner video was much easier to follow and I understood the concept more so than before.  By the end of the 30 minute session, I was so relaxed that I dragged myself to my bed and passed out.  

My next step was to try an actual Yoga class.  I spent the next hour really enjoying myself and feeling I had received a great work out.  I also gained insight for my day and was able to move on to my mundane errands and chores with a more positive outlook.  I have discovered, after multiple tries, that I really do enjoy Yoga, and that as I learn more about the practice, I understand why on a universal level so many flock to it. Mind you though, I am no expert yet and still lose my balance almost every class I attend. 

I am not much for organized class fitness, but it really is a great way to schedule a workout into your day.  I would recommend starting with a beginner or gentle Yoga class.  The instructors are pleasant and insightful and are willing to help modify each exercise to your specific body type and ability.  Before buying a membership to a yoga studio, be sure to take part in a free promotional offer or see if you have a local rec center that offers classes, just in case you are still on the fence or honestly have no interest in Yoga at all. 

Even if you tried it once and it wasn’t for you, maybe give Yoga another chance. You might be surprise how much you learn to love it!

Recipe Rut

I am not sure if it is because now summer is here and it is hotter or if I’ve worn myself out on certain recipes and foods, but I have found myself in a full recipe rut.  Each day, I come home and stare at the food I have in my refrigerator and cabinets and think, “I have nothing to eat” when in fact I have plenty of food, just no motivation to cook it.

So, what have I been doing? I have been turning to my nutrition books and the internet for ideas. 

On the internet, I have been doing what we all do, Googling “healthy recipes”.  What I found: epicurious.com.  It is a comprehensive site offering healthy recipe options along with quick and easy options for those days you don’t want to spend your evening after work cooking. 

A nutrition based book I’ve been reading on and off is How Not to Die by Dr Michael Greger.  In the second part of his book, he offers information on how to eat a plant-based diet and gives many resources. He mentions three sites to look: forksoverknives.com, straightupfood.com, and happyhealthylonglife.com.  Forksoverknives and Straightupfood are both vegan based diet recipes.  For those not wanting to fully plunge into a vegan diet, happyhealthylonglife describes itself as an “evidence-based living” website, and offers a little more food group varieties. 

Though I am still struggling with the desire and want to prep food most days, having new resources for recipes is giving me more motivation.

I am also reaching out to any who read this and I would love any recipe ideas or quick food prep tips and tricks. 

Navigate Dining Out

Going out to eat is one of the hardest things when you are trying to maintain a healthy food regimen.  First, there is the question of where to go and then there is the question of what to eat.  Even when you can find a good option, the worst is getting there and then being surrounded by the temptation of all the other foods you’ve been resisting.  You see that juicy BBQ Burger on the menu and then see that the restaurant has your favorite craft brew on tap.  NOOOOO!!  The temptation is just too great to resist!  (And yes, I have fallen into that temptation) 

So it happened once or twice, but you don’t want to fall into that routine of terrible restaurant food all the time.  You are also aware that some days you don’t feel like preparing a meal at home.  I personally enjoy going out to eat because I enjoy the ambience as well.  Good company, good service, cute place, possibly an awesome patio, nice music, people watching galore, the whole shebang. 

So, what to do?

When possible, plan ahead.  Most restaurants have their menus posted online and the bigger chain restaurants will include nutrition facts for their menu; try to veer towards places with healthy options and food choices that are smaller portions sizes.  Nowadays there are chain restaurants that serve and accommodate healthier options such as Lyfe Kitchen, Panera Bread and Protein Bar, not to mention little local places that are rising up here and there. Also, be assertive and speak up if there is a place you’d rather go because of its menu, your friends and family could learn from you how to be more conscientious when dining out.

It is possible to still go out and enjoy yourself while maintaining a healthy lifestyle.  It just takes a little more work.

Chicken Enchiladas

This quick and easy recipe is one of my favorites!

Ingredients:

 

1 lb lean ground or shredded chicken
1/2 cup Chopped onion
1 tbsp Cajun seasoning
15 oz can corn drained
15 oz can Black beans drained
1/2 cup Almond cheese (pepper jack or mozzarella)
1 cup Shredded cheddar (real or vegan)
15 oz can of Green Chile Enchilada Sauce 

Package of wheat tortillas 

If using ground chicken, brown the chicken with the chopped onions and Cajun seasoning.  If using shredded chicken, once the chicken is cooked and shredded (I usually boil the chicken to shred it), and transfer to skillet with onions and Cajun seasoning.

Preheat oven to 375 degrees. Prepare your tortillas by spreading almond cheese on them. Since almond cheese is very soft, it can also work somewhat like a spread similar to cream cheese. If your tortillas are too soft, go ahead and just use small chunks. 

Drain both the corn and the black beans and note that you will probably not use the entire can of either. 

Fill in your tortillas with the chicken, beans, corn, and shredded cheddar cheese.  If you are trying to reduce your fat intake, use a vegan cheese product.

Lay your enchiladas in a baking dish, smother with the green chile enchilada sauce and bake for 20 minutes.

Enjoy! 

Exercise Apps

There is an app for EVERYTHING! And that even includes exercise apps.  For those of us not comfortable or not being able to find the time to find a gym and pay the fees that go along with, we now have fitness either in hand on our smart phones or in our living rooms on our streaming devices such as FireTV, AppleTV, Roku, etc. 

These apps range from beginner to expert level and have all kinds of programs or quick 7 minute workouts.  I can choose from Pilates, to Yoga, to weight loss programs, to cardio.  The options are just about endless.  There are some apps that ask for you to pay, but most of the time, they are minimal fees.  And then there are the apps that are absolutely free!

What I like best about these too, is that I can be in my house in front of my TV or I can be outside in the fresh air with my phone. 

Here is a list of some of the apps you can download:

• Daily Workouts FREE
• FitYou (free fitness channel)
• Daily Burn (Pay for program with 30 day free trial)
• Daily Yoga (Free and pay for programs)
• Lumowell apps (multiple varieties with free and pay for programs)

Liv the Healthy Monkey is ready whenever you are!

New Food Labeling From FDA

I would like to spread the word about the new food labeling to be introduced in the near future regarding added sugars.  This is extremely important because our bodies process added sugars differently than natural sugars. Overloading on simple sugars can cause our insulin levels to sky rocket due to the body breaking down and burning through these sugars more rapidly.  That doesn't mean that natural sugars are in fact healthy sugars, just that you tend to eat less sugar when you eat an apple compared to if you consume a slice of cake.

I do not necessarily agree with the FDA's liberal limit of 50g of sugar per 2000 calorie diet, but I see it as a positive start to help the average consumer become more conscientious of the amount of sugar they are ingesting.  The old adage that knowledge is power holds true even in this arena. The more we can educate ourselves and each other on what we eat, the better we can be at living healthy lifestyles versus participating in fad crash diets that lack long term health benefits.

I will also point out that companies have until July 2018 to become compliant, so we won't necessarily see these labels widespread for awhile. I am not entirely sure of how soon we will begin seeing these labels circulate, but again, it's a great place to start.

To learn more about the new labeling coming, please follow the FDA link below:
vhttp://www.fda.gov/Food/GuidanceRegulation/GuidanceDocumentsRegulatoryInformation/LabelingNutrition/ucm385663.htm#highlights

The Bounce Back

It is amazing how our bodies want to be healthy.  Within a matter of two weeks, my body was already bouncing back to where it was before I succumbed to the temptation of drive thrus and take out.  And, I haven’t stayed 100% clean because those cravings will sneak up and before I know it, one cookie turns into five. I knew I needed to find a balance this time, so to navigate through those cravings I try to find ways to eat healthy snacks that curb my craving, or go in for that one cookie and stop there.  My favorite go to these days are Lara Bars.  They have all natural ingredients and foods that you recognize and know what they are.

The other thing that has helped me tremendously is having someone around to be accountable to.  My boyfriend and I have made the conscious decision to make a lifestyle change in becoming overall healthier people, both inside and out.  Having someone there to remind you of why you want to be healthier and what your goals are is amazing motivation to push forward. There’s a reason why programs such as Weight Watcher and Jenny Craig are successful, because you are accountable to someone when you fully participate.

So, how do I feel since the reboot?  I feel I have much more energy, I am back in a better mood, and I have noticed I can be more productive in a day.  I’ve snagged up a membership to the recreation center in my town and have been working out on average 2x a week.  I have reached my primary goal in weight and now am focusing on building a stronger healthier me.  My next goals are to improve my balance and strength throughout.