Resilient Wellness March Newsletter
Meal planning and prep is so helpful when trying to nourish our bodies. Here are some tips!
Keep it SIMPLE. Your meals don't have to be complicated to be delicious and nutritious.
Intentionally set aside time each week to prepare your food. I prefer to do mine on Sunday afternoons.
Get a crockpot! This has been a game-changer for me! I love the simplicity of throwing in 4-5 chicken breasts with some sauces and seasoning to make delicious pull apart chicken with little effort.
Batch prep protein and sides instead of making tons of “prepped” meals. I like to make two separate proteins: one in the crockpot and one on the stovetop. Two carb sources: usually a potato and rice. One veggie source: been loving some Trader Joe's pre-cut raw veggies that I steam on the stovetop with water and salt! Then, I can mix and match throughout the week to create unique meals and not have to eat the exact same meal all week.
Always have a backup plan and remember that flexibility is key! This could look like frozen meals (y'all know I love Ice Age Meals), 1-minute rice packs, deli meat, frozen veggies, etc.
Shop with the seasons! Eating with the seasons provides variety to your diet (your gut microbiome loves variety btw) and these foods usually taste better and are cheaper.
Plan out easy and accessible snacks - keep these everywhere!
Plan for more food than you think.
CHECK OUT THESE RECIPES BELOW:
Grab-and-go Overnight Oats:
What you'll need:
½ cup old fashioned oats
1 cup milk of choice
1 scoop protein powder (I love BPN Cinnamon Roll)
½ cup fruit
Delicious add ins: nut butters, coconut flakes, pumpkin puree, hemp seeds, etc.
Combine all ingredients in a jar or container and leave in fridge overnight.
Taco Bowl:
What you'll need:
Cooked white or brown rice.
Cook up some ground beef, turkey, chicken, bison, etc. in a skillet and season with salt, pepper, garlic and chili powder.
Chop up steamed or microwaved vegetables of choice. I like adding some chopped up broccoli to mine!
Serve together, and add toppings of choice: black beans, cheese, avocado, red onion, chopped tomatoes, lettuce, greek yogurt, hot sauce, etc.
High Protein Banana Bread
What you'll need:
½ cup all purpose flour
½ cup almond flour
1 cup BPN supps vegan vanilla protein powder
½ cup packed brown sugar
1 tsp baking powder
1 tsp cinnamon
4 ripe mashed bananas
1 tsp vanilla
½ cup egg whites
1 cup almond milk
½ cup nut butter of choice
Combine dry ingredients. Mix in wet ingredients and stir until combined. Bake at 350 for 30-40 minutes or until pick comes out clean.
I ended up needing to use an 8x11 baking dish instead of a traditional bread pan because of the amount of batter.
*This recipe is courtesy of my friend, @madelinevandersloot :)
One Sheet Pan Meal
What you'll need:
2 potatoes, cut into cubes.
1 package of chicken sausages, sliced.
2 bell peppers, cut into 1 inch slices.
1 zucchini, sliced.
1 yellow squash, sliced.
1-2 tbsp olive oil, drizzled over top.
Seasoning to taste: I recommend salt, pepper, and minced garlic or garlic powder.
Preheat oven to 400. Add all chopped ingredients to baking sheet. Bake for 20 minutes, remove from oven, toss and bake for another 20 minutes.
*Feel free to mix up the vegetables! Sub carrots, onions, or broccoli.
BIBLE VERSE TO REFLECT ON:
“He has made everything beautiful in its time. He has also set eternity in the human heart; yet no one can fathom what God has done from beginning to end.” -Ecclesiastes 3:11
God is in control, even when we cannot see it. His plan and His timing are perfect.
AT HOME WORKOUT:
AMRAP 15:
10 Burpees
30 Air Squats
200m Run
*add a GORUCK ruck or sandbag to spice it up!
AMRAP 15:
10 ruck/sandbag facing burpees
30 ruck/sandbag back squats
200m ruck run or carry
THINGS I AM LOVING RIGHT NOW:
BPN Go Packs: I used to have to pack my reds, greens, and electrolytes in plastic baggies when I traveled so I am obsessed with the new go packs that I can just throw in my bag!
My Utmost For His Highest by Oswald Chambers: This has been one of my favorite devotionals for a long time - I highly recommend it!
Sey Coffee Roasters: Every bag that I have tried is delicious. If you love coffee like me, you've got to try a bag. Their slogan is “drink beautiful coffee” and they truly live up to this.
Bubbies Kosher Dill Pickles: Calling all pickle lovers! These pickles are expensive, but I can't stop buying them. I consider it an investment into my happiness because they are so delicious! You can find them at Kroger, Sprouts, or Whole Foods.
GORUCK GR1 backpack: This is my gym bag + computer bag all in one. My favorite features are the Bombproof Laptop Compartment, all the internal pockets, and the handle at the top of the backpack that makes it easy to grab and maneuver quickly and efficiently.
Lifting weights! I enjoyed the process of training for a marathon, but I love spending more time on the barbell these days. There are many benefits to strength training for women. These include:
Lifting strengthens your bones, not just your muscles. As we age, we become more susceptible to losing bone density and lifting weights can help prevent this.
Building muscle leads to burning more calories.
It can help prevent injuries.
It just makes you feel good!
REFLECTION QUESTION FOR MARCH:
What if your markers of success were how often you spent time in nature? How easily you laughed? How many times you said “I love you” and meant it? How slowly you sipped your coffee in the morning? How can you offer yourself a new definition of success today?
