We are in the thick of summer. Here in Dallas, the temperature is in the hundreds. It’s warm, and the attitude is a more laid back. In the heart of lazy summer, is there a way to be creatively productive while you enjoy a laid back attitude? Try these four strategies. Continue reading What have you been doing on lazy summer days?→
The postings on this site are my own (unless otherwise stated) and don't necessarily represent any other organization's positions, strategies or opinions. Thanks!
The postings on this site are my own (unless otherwise stated) and don't necessarily represent any other organization's positions, strategies or opinions. Thanks!
Have you had a hard week? We’ve all been there. Many of us, after a hard day or week, turn to the pantry, the candy aisle, or the ice-cream shop for a treat. Instead of treating yourself to calories, here are a dozen calorie-free treats that you can reward yourself after a hard week. Continue reading 12 calorie-free treats to reward yourself after a hard week→
The postings on this site are my own (unless otherwise stated) and don't necessarily represent any other organization's positions, strategies or opinions. Thanks!
For some of you, I know that’s a dreaded question – especially in the middle of the week. And, that’s totally understandable! Sometimes you simply find yourself in a lets-just-order-takeout rut. When you come home after a long day, the last thing you want to do is cook!
Never fear. You can make life easier by doing a little prep on the weekends to figure out a couple of healthy meals that will give you a delicious and well-planned answer throughout the week to the question: what’s for dinner?
Here are five steps to help you answer the question: What’s for dinner
1. Make sure you have some basic ingredients on hand for dinner.
Check out my post about pantry essentials to help you cook more at home. Keep those items stocked in your kitchen so that weekdays are spent cooking rather than shopping (followed by cooking).
2. Choose two “compass” ingredients for dinner.
These two ingredients you will use to set the direction for your meal planning. There are a couple of ways to decide on your compass ingredients:
• Take a quick look at your pantry, fridge, and freezer. Which ingredients would you like to incorporate into your meals this week? For example, this week I found a couple of cans of garbanzo beans that became one of my two compass ingredients.
•If you head to the grocery store, try to find what’s on sale. For example, chicken thighs were on sale this week, so they became my second compass ingredient.
3. Choose two different dinner recipes that will stem from your compass ingredients.
You can do this a number of ways:
•Look ahead to your schedule for the week and figure out if there’s an evening that gives you 30-40 minutes to cook. If you have that time, find a recipe with your compass ingredient that takes that time. If you DON’T have the time, choose a slow cooker recipe to have ready when you walk in the door instead. For example, I made chicken thighs in the slow cooker for my mid-week meal this week.
• Identify other ingredients you might have on hand that could complement your compass ingredients. Do a web search for both of those ingredients. For example, I had extra carrots on hand as well as garbanzo beans. So, I found a recipe for garbanzo beans and greens that included both of those ingredients.
4. Next, determine how you will use the dinner leftovers from each recipe.
If you can transform one meal into another with minimal effort, you can get two meals out of one original recipe! For example, I served the chickpea recipe with farro one night, and then the chickpea recipe with whole grain tortillas the next night. AND for my chicken thighs, I served chicken with roasted zucchini on the side one night, and then the next night I served it with a green salad.
5. Pick one night to take it easy at dinner.
Now that you have four meals planned, take it easy for your fifth meal. You can keep it simple by serving whole grain pasta with jarred sauce (make it low sodium and no sugar), cooking breakfast for dinner, making sandwiches, or simply warming up a bulk meal you have in your freezer.
How do you answer the question: What’s for dinner? Let me know in the comments!
The postings on this site are my own (unless otherwise stated) and don't necessarily represent any other organization's positions, strategies or opinions. Thanks!
The postings on this site are my own (unless otherwise stated) and don't necessarily represent any other organization's positions, strategies or opinions. Thanks!
Every once in a while, we need just a little pick-me-up. Here are three easy ways to bring more joy to your day. All three can be done without much effort, and completed quickly. And, when these strategies are practiced in the long-term, they can reap huge benefits.
The postings on this site are my own (unless otherwise stated) and don't necessarily represent any other organization's positions, strategies or opinions. Thanks!
I talk a lot on this blog about productive mornings. This week, I tried something a little different, and I found that my productivity was great, and that my mind was relaxed, clear and ready for the day: I enjoyed a slower morning! Slowing down my morning (while still waking up early) gave me peace of mind before a busy day. Here’s how to slow down your morning:
First, I practiced my compass routine the Sunday night before.
So, the house was clean and food was prepped for the week.
When you follow a consistent weekly routine, it gives you more freedom to do what you want in the mornings.
Then, I began my morning at the usual time
…which is between 5:00 and 5:30 AM. I find it incredibly important to stay consistent with my bed time and the time I wake up.
Don’t shortchange your sleep to wake up early. According to the National Institutes of Health, adults need 7-8 hours of sleep each night. If you are waking up at 5:00 AM, I recommend going to bed no later than 10 PM for seven hours of sleep. Be realistic with yourself. If you know you need more than seven hours of sleep, make it a priority to go to bed earlier.
The average adult loses over one pound of water during the night (mostly through our moist breath). Dehydration can make you feel sleepy. Begin rehydrating yourself right away.
I set out the yoga mat in the living room instead of heading off to the gym.
During my yoga session, I watched the sun rise. It was an amazing sight that added such an energetic feeling to the morning.
To get started, try this 20-minute yoga sessions podcast to find a routine that works for you. I recommend episode 84, titled “Good Morning Yoga.”
I enjoyed a healthful breakfast.
A healthful breakfast will give you the nutrient-rich energy you need to be productive. And, people who eat breakfast weigh less than folks who skip it.
In her book The Artist’s Way, Julia Cameron recommends writing three pages of your stream of consciousness, right after you wake up, to spark creative thoughts. Unlike a journal, morning pages don’t have structure—they simply exist to get your thoughts on paper. After my morning pages, my mind is clear and I feel prepared for the day.
What activities do you enjoy that slow down your morning?
The postings on this site are my own (unless otherwise stated) and don't necessarily represent any other organization's positions, strategies or opinions. Thanks!
The postings on this site are my own (unless otherwise stated) and don't necessarily represent any other organization's positions, strategies or opinions. Thanks!
The postings on this site are my own (unless otherwise stated) and don't necessarily represent any other organization's positions, strategies or opinions. Thanks!
These last couple of weeks, we have been purchasing ready-made foods at the grocery store. And, I’ve noticed a couple of things: our grocery bill has gone up, we are eating more salt and fat, and are enjoying fewer whole grains and veggies. Why? Continue reading Save money, gain time, eat healthy: Cook your meals in bulk→
The postings on this site are my own (unless otherwise stated) and don't necessarily represent any other organization's positions, strategies or opinions. Thanks!
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