#12DaysofFFF Days 5 & 6

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Hello my friends! Days 5 & 6 are important and I put them together on purpose because they both tie back to the same theme; time. I know a lot of you have different reasons for being busy; kids, working a couple jobs, working crazy hours, and having a schedule that makes your Microsoft Outlook calendar look like a rainbow (<--raises hand). Adding in wrapping presents, party planning, gift shopping, etc cramps an already busy schedule. So, tonight I'm going to provide you with some of my favorite QUICK AND EASY healthy meals. This will hopefully provide some ideas to help save you a little time this holiday season so that you can spend QUALITY time with your family and friends. I love this season so much and if we can all take some time to relax and enjoy the moment, we will all be better off mentally.

LUNCH

Can we all agree that packing lunch is the WORST?! And, I don't know about you guys, but, I don't really have time on Sundays to do "Sunday Food Prep". I try, but, time isn't on my side on the weekends, especially when I'm working weekends. Here are my favorite go-to lunchables that barely require any work.

1. Hard boiled eggs (just throw them in the night before and then toss them in the fridge to grab on your way out)
2. Cheese sticks
3. Seasonal fruit (citrus right now!)
4. Tuna Fish
5. Roasted chick peas (again, just season them with whatever you like and then throw them in the oven on 400 degrees for 20 minutes). You can do this while you cook or eat dinner the night before.
6. Green Beans
7. Whole Wheat Bread
8. Healthy GMO-free bean chips (Beanitos or some other healthy brand)

Ideas on putting them together:
- 2 hard boiled eggs, green beans, piece of fruit
- Open face tuna sandwich (make it at work, just bring the bread and the can of tuna)
- Cut up hard boiled eggs or make some tuna and eat them with the chips and then eat a piece of fruit
 

Dinner

I am always so hungry when I get home from the gym that I have a routine that I do most nights so that I can eat as quickly as possible. 1) Prep Food, Preheat Oven (or put something in it like potatoes) 2) Shower 3) Make the food. Here are some of my favorite go-to quick AND HEALTHY dinner meals.

1. Roasted potatoes with fish stick (Ians fish sticks are the BEST option - no crap ingredients). The trick for roasting potatoes in less than 20 minutes? Cut the potatoes into small pieces (kind of like home fries) and put the oven on HIGH, 405 degrees. Your entire meal will be done in less than 20 minutes.
2. Open face tuna melts... Tuna on hot (GMO free) corn tortillas with avocado & cheese
3. Roasted veggies & a grilled protein (idea here: http://bit.ly/ZmIf1e)
4. Salad: Lettuce, Chickpeas (protein), Cashews, Feta, Olive Oil, Red Wine Vinegar
5. Grilled shrimp & roasted butternut squash topped with feta and pumpkin seeds (again, chop the butternut squash up small and turn the heat HIGH, 405 degrees)
6. Stir Fry over quinoa
7. Baked potato with chicken, broccoli, & cheese
8. Crustless Quiche (Mix eggs, veggies (I like spinach or broccoli), and cheese and bake.
9. Pasta (yes, pasta) a Small bowl of Barilla protein plus pasta with some evoo, crushed red pepper, and olive oil never hurt anyone.
10. Raviolis with asparagus (yes, raviolis). The frozen ones take about 4 minutes to cook. Pick a lighter version rav such as butternut squash, chicken/pea, lobster/crab etc,. Roast up some asparagus and add them to a pan with evoo, little bit of butter, sage, & crushed red pepper and mix all together. DONE! Adding the asparagus to the meal adds fiber & vitamins... balancing the heaviness from the pasta.

I hope you find some of these ideas helpful! I'd love to hear how you create QUICK and HEALTHY meals. Share in the comments below. Have a relaxing day! xo


#12DaysofFFF Day 4

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Hiii everyone! It's December 8th... How is that possible? WHERE does the time go? Can we just press pause? Ok great.

Moving on, Days 1-3 of #12DaysofFFF serve as the foundation for a happy and healthy holiday season. As a refresher; Day 1 was #MOVEMORE, DAY 2 #BALANCEDEATING, and DAY 3 #MAKETIMEFOREXERCISE. Day 4 can be incorporated into Day 1 AND Day 3... BODY WEIGHT EXERCISES! I love body weight exercises due to many reasons.

1) They can be done anywhere, all you need is a 6'x6' space (approximately)
2) They are EFFECTIVE AS HECK!
3) They increase strength (which, BTW, is super necessary this time of year - carrying presents, boxes etc)
4) They will make you look toned.
5) They increase your calorie burn AT REST.

I can't stress the importance of weight lifting and body weight work. Sure, cardio will burn some calories while you're exercising. BUT, weights increase your metabolic rate (the rate in which you burn calories) for HOURSSSS after you work out. Also, you know those people with fab arms, tight abs, toned legs, and round bums? They don't just do cardio. They squat, push, pull, and jump. (well, most of them)

The above list of body weight exercises can be done together or serve as ideas to add to your day, depending on time. All of these exercises can be done in your living room. Do 15-20 each for 2-4 sets depending on your fitness level.

If you don't recognize some of these exercises - please see links below:
-Burpees
- Supermans (love these - GREAT GREAT GREAT for your core, booty, and hamstrings)
-Criss-Cross crunches
-V-Ups
Lastly, remember when squatting or lunging - your leg should be at a 90 degree angle and never let your knees push forward ahead of your toes - got it?

Ok, have a happy and healthy week!

xo

(As always, consult with your doctor if you are starting an exercise program.)


#12DaysofFFF Day 3

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Happy Thursday, everyone! Are you ready for Day 3 of #12DaysofFFF? This one may SOUND like a no brainer, but, you'd be surprised at how many people skip out on workouts this time of year. I get it... it's crazy hectic. It's so busy and every spare moment is spent prepping for an upcoming event, or buying presents, or getting the kids ready for a school concert or play. You all can relate. The thing is... exercise isn't just important for keeping your waistline in check... it will also help keep those stress levels down. It will balance your hormone levels and boost serotonin. Bottom line: it's important, folks.

So, since I'm telling you that I'm aware of the stress... how can I possibly ask you to keep your workouts in-check? Plan ahead. Look at the upcoming week and figure out the days that you can sneak some in. Maybe you'll have to get up a smidge earlier or do a workout DVD later at night. That's ok - you'll feel so thankful that you did it once you finish. And getting back to that waistline... oh how it will thank you!

As I continue with this #12DaysofFFF series, I'll start adding in some quick workouts that you can do anywhere. Simple and effective moves that don't need a heck of a lot of concentration or agility. Remember, Day 1 was #MOVEMORE, DAY 2 #BALANCEDEATING, and DAY 3 #MAKETIMEFOREXERCISE. Days 1-3 are your foundation for a healthy & happy holiday season. Stay tuned for more updates on how to tie it all together. Have a GREAT Thursday!

xo