Weekly Meal Prep from Buzzfeed

daily-prep

TURKEY & CHEESE PINWHEELS
Servings: 1

INGREDIENTS
1 burrito size tortilla
2 tablespoons mustard
1½ slices cheese of your choice
3 slices turkey

PREPARATION
# Spread the mustard on the tortilla, and lay down the cheese and turkey.
# Tightly roll up the tortilla, and cut into slices.
# Serve with a clementine and sliced bell pepper.
# Enjoy!

BUILD-YOUR-OWN PIZZA
Servings: 1

INGREDIENTS
1 burrito size tortilla
3 tablespoons shredded mozzarella
3 tablespoons chopped ham
3 tablespoons marinara sauce

PREPARATION
# Cut the tortilla into smaller circles.
# Pack with cheese, ham, cheese, and a hard-boiled egg separately.
# Enjoy!

PASTA SALAD
Servings: 2

INGREDIENTS
½ pound bow tie pasta, cooked
½ cup diced turkey
½ cup diced ham
½ cup diced bell pepper
2 tablespoons Italian dressing

PREPARATION
# Mix all ingredients in a bowl.
# Pack with strawberries and blueberries.
# Enjoy!

PESTO PASTA
Servings: 2

INGREDIENTS
½ pound bow tie pasta, cooked
2-3 tablespoons pesto
½ cup fresh mozzarella, chopped
½ cup cherry tomatoes, halved

PREPARATION
# Mix all ingredients in a bowl.
# Serve with a hard-boiled egg and sliced bell pepper.
# Enjoy!

PB&J TRIANGLES
Servings: 1

INGREDIENTS
2 burrito size tortillas
2-3 tablespoons nut or sunflower butter
2-3 tablespoons jelly

PREPARATION
# Spread nut or sunflower butter and jelly on a tortilla. Top with the second tortilla, and cut into triangles.
# Serve with a hard-boiled egg, blueberries, and strawberries.
# Enjoy!

Source

20 Meal Plan – A Must Have

Source: June 15, 2016 by

We are excited to share with you our 20 Slow Cooker Freezer Meals in 4 Hours meal plan.  This plan will allow you to have dinner planned for almost three weeks or more depending on your family size and if they like to eat leftovers! I love to save time in the kitchen so I can enjoy more moments with my boys. I also like to be prepared and know what I am serving for dinner so I am not spending time looking around for what I am going to make. When I freezer cook I save both time and money.

This was my fifth time prepping freezer meals for my family. I will say that the first time took a long time but I am now getting a rhythm down and get through it in no time. If you think 4 hours is a lot of time you have to consider that you are going to have 20 meals ready at the end of the 4 hour time!  If you are new to preparing freezer meals or don’t have the 4 hours to invest you may want to start with this plan —>How to make 8 Freezer Meals in 2 Hours.  We love it too!

 

First of all invest in a good quality slow cooker.  Our favorite is this programmable cook and carry 6qt oval slow cooker. To start you will want to go through your kitchen and pantry and make a list of what ingredients you will need to get at the store and what you already have on hand. I had all of the spices in my stockpile. I spent the majority of money on buying freezer bags, fresh produce and fresh meat/poultry, which I only spent $157.00 at my local Kroger store. A great way to save money is to purchase your meat in bulk from ZayconFresh.  I LOVE their chicken! When you are ready to prepare the meals you will want to set everything out on the counter that you will need.

 

Next, you will want to label all your ziploc bags with cooking times and if you need to add anything to the recipe when you place it in or out of the slow cooker. The next step was to cook any meat that needed to be cooked for a recipe (ground beef for several meals) or you can do like I did and I cooked the beef the night before and covered and placed in the fridge over night. I did this first so that the meat could cool before putting in the bag. Next I got to chopping, slicing  and dicing the veggies and fruit. I put them in bowls to keep together to make it easier when I needed to measure them out into bags.

 

At this point I started with my meals that contained whole chicken breasts that did not need to be cubed. I filled the bags with the chicken and added ingredients. Placed the bags in the freezer.

Now I started on my meals that needed cubed chicken. After they were filled they went in the freezer. Next I worked on my beef meals. After completing these I finished with my veggie freezer meals. Once all the meals were in the freezer I put dishes in the dishwasher and hand washed the rest. I put all the spices away and took a big deep breath, I was super excited to know that my family had meals for the next three weeks and I would not have to stress about it. One of the best parts is when I went to the store I spent less than $50 dollars on what I needed, however I did not buy most spices, broths or canned vegetables and fruits because it was in my stockpile. You may also want to consider investing in a food saver if you decide to freezer cook on a long term basis.  It extends the life of your frozen food by up to two years according to the manufacturer.

 

 

Best Exercise to Burn Fat

The best exercise to burn fat is to take your hands and place them palms first against the side of the table and push back. It’s all about portion size and burning more calories than  you consume. Keep moving your body, eat less sugar, and live in moderation. Stretching and foam rolling are 2 of the most important exercises you can do. Strength training is great for regulating blood sugar, weight loss, bone strengthening and balance. Yoga is great for balance, stretching and overall well being. It’s a choice. Be healthy and make healthier choices. Exercise is a must have whether you like it or not. It’s necessary for living well. Best to you on your journey to great health.

Taking Life for Granted

It’s so easy to take the little things in life for granted when you’re living with health benefits, money in the bank, a great job and smoothly sailing through life. However, when tough times come, and they do for each of us, we become a little more humbled and grateful about small things.

It’s been over a year since I’ve had a full time job with benefits and enough money to pay my bills over the minimum amount. My high credit score survived over the year and for that, I’m grateful. I’ve educated myself over the year with working out, eating well and losing over 25 pounds. I’ve met some really great people and have more friends through this lean time in my life.

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Sometimes we need these lean times to make us aware of what’s really important to us and what our true purpose is all about. I’ve learned it’s about helping people be healthier through strengthening muscles, increasing balance and improving flexibility. It’s not just about losing inches and weight, it’s about taking care of our body and mind. This past week, I started a new job and am entering a new chapter in my life. My job is Wellness Director in a retirement community helping people increase their balance, flexibility and strength through exercise classes, lectures about healthy living, and competition through games.

No longer taking things for granted in my life. My purpose is revealed in the work I do and accomplish as a wellness professional. May you find your peace and purpose in life and in all that you do. Be kind to yourself and find the things you are most grateful for in life. Peace.

 

I’m Not Ready to Wear A House Coat

In life, we go through seasons as we age. We play in the sandbox when we’re little then we transition into playing in sports or other activities. It seems as though when we grow older, we have this belief that it’s time to slow down and stop learning and increasing in our personal development. We’re putting that ole house coat on because it’s comfortable.

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A story in the Bible is told about the talents many people were given by their master. Each one was given at least one talent and was told by their master that he would come back later. When he came back to them, a couple of them used their talents and they were given more. One kept his talent and buried it and never used it. This one was not rewarded as the others were who used their talents.

While we are living this life, we need to continue to use our talents and develop our other talents we’ve been given. Instead, many of us put our sweats on or house coats on and resort to existing in life. I’m not ready to put my house coat on. God has given much to me and I’m not even close to ending my exploration of life and evolving.

It’s not my plan to come to the end of my life and say, I had some pretty nice house coats and I wore them well. Not a chance. My desire is to say, “God, you gave me strength and the wherewithal to accomplish so much and I wanted to give my life back to you. Thank you for allowing me to keep learning and growing. My life is fulfilled because so many times I heard my clients say to me, “you have helped me so much”.

There is nothing like loving what you do and if you can pursue that talent deeper and learn more about it, the more fulfilled you will become. Go deep and put some out door clothes on and live your life out.

Love, Debbie