Instant Pot®: Yay or nay?

Last Black Friday, I jumped on the bandwagon and bought an Instant Pot®. Yes, I had to find out for myself what the craze was all about, so I actually bought in. And Instant Pot® is a programmable pressure cooker that is supposed to speed up cooking considerably. This week, I want to share what I’ve done with my Instant Pot® and how I’ve made it work for my family.

What’s the best part about an Instant Pot®?

First and foremost, what I absolutely love to make in my Instant Pot® is hard-boiled eggs. You may be asking, aren’t eggs bad for you? Despite their occasional negative portrayal, eggs are a fantastic protein source, as long as you aren’t going overboard with the number you eat.

I typically hard-boil about eight to 12 eggs a week for our family of five. The Instant Pot® makes it super-duper easy to do so. Here are the instructions:

Megan’s Hard-boiled Eggs

  1. Put one cup of water and however many eggs you want into the pot.
  2. Program five minutes of pressure, followed by five minutes natural release, followed by 5 minutes cold water bath.

I don’t shell them right away, but put them in a bowl in the fridge to stay fresher for longer. We shell them as we eat them.  

What else can you use the Instant Pot® for?

I also have made a whole chicken with my Instant Pot®, although this is not something new to me. I usually buy whole chickens when they are on sale and freeze them. Typically, I’ll thaw the chicken and put it in the crockpot with all the seasonings I want—by the evening, we’ve got chicken. I’ll shred the leftover chicken and freeze into patches so we can use it for subsequent meals, such as chicken spaghetti, chicken tacos, white chicken chili and BBQ chicken.

How does the Instant Pot come into play? One time, I forgot to thaw the chicken the night before. I placed the whole frozen chicken in the Instant Pot® with the seasonings and a little water. In no time, the chicken was cooked. This is a definite plus of having the Instant Pot® around.

What are some of the lesser-known features of the Instant Pot®?

My last favorite I’m going to talk about today is burrito bowls. When making this recipe, I use more than just the pressure cook feature. You can make the whole burrito bowl meal in the Instant Pot® and not dirty another dish, thanks to the fabulous sauté feature.

Megan’s Burrito Bowl for the Instant Pot®

  1. Put oil, peppers, onion and garlic into the pot.
  2. Use the saute feature to cook, and then add beans, salsa, chicken, rice and low-sodium chicken stock.
  3. Close the lid and pressure cook for 10 minutes.
  4. Quick release and ladle out. Add some fresh cilantro, cheese and a dollop of plain Greek yogurt and serve.

This is always a fun, full meal for my family, and it leaves behind great leftovers.

Instant Pot®: Yay or nay?

There are some great features for the Instant Pot® outside of pressure cooking. It has a learning curve, and it’s a little difficult to use and get used to. Sometimes when recipes say “10 minutes,” it’s actually longer because it takes time for the pressure to build. And, I will be honest, it takes up a lot of space if you don’t have much in your kitchen. All that being said, the Instant Pot® can be right for a lot of people and would be a good addition in your kitchen. Happy Instant Potting!!

Instant Pot image from https://instantpot.com/

 

Recap: Try a “Non-Resolution”

It’s Throwback Thursday and the first anniversary of making a “non-resolution.” You may or may not be anxious to hear how my January went, but I’m going to share anyway. So here’s a little recap about my non-resolution.

STEP 1: COME UP WITH THE DEFINING WORD OR PHRASE FOR YOUR YEAR.

I encouraged you to come up with a 2018 goal for yourself—in a word or phrase—and break it into a 12-month SMART goal(s).

MY 2018 word is PEACE. I chose this word as there has been a lot of disorder and mayhem in my life affecting my health.

STEP 2: TRANSLATE YOUR WORD OR PHRASE INTO ACTION.

My January action was to meal plan. My specific meal plan action:

1st week goal: plan three dinners, Tuesday, Wednesday and Thursday

2nd week goal: plan four dinners, Monday through Thursday.

3rd week goal: plan five dinners, Monday through Friday.

4th week goal: plan again for five days.

STEP 3: EVALUATE YOUR GOAL EACH MONTH.

Once the week or month is over, look back at your goal and see how well it did or did not work. Did you achieve this goal?

My mantra is PROGRESS NOT PERFECTION. My January did not go as planned. I had set a S = Specific, M = Measurable, A = Achievable, R = Realistic and T = Time-specific goal. Thus, I can look back and see how it went.

1st week of January – my grandfather was in the hospital and passed away, I was hardly home, so no meal planning happened as we didn’t know where we would be when.

2nd week of January – I planned two meals, as once again I was hardly home, helping to take care of my grandmother.

3rd week of January – I planned three meals.

4th week of January – I planned four meals.

STEP 4: START AT A TIME THAT’S RIGHT FOR YOU.

So when should you start? Any time that’s right for you. Make sure you have a fresh mind and are more rejuvenated than you may be on the first of the month.

As you can see, I had planned to start the first of January, however life happened and I was not able to begin when planned. But the key is, I didn’t let the month slide by. I picked up when I could with my meal planning. While working on the meal planning I found a tool to better help me.

It is the “Knock Knock What to Eat” pad that I found on Amazon for about seven dollars. Is this something you have to use if you plan to meal plan? Absolutely not. But, this is the tool I found to help me with my goal. You can also use our free printable!

NOW WHAT?

I’m going to continue my meal planning and then focus on my SMART goal for February: REST!!!

For the month of February, my goal is to set a bedtime. The specific goal is to be in bed by 10:30 p.m. four nights out of each week, Sunday through Thursday. This is technically 5 days. So, if one of these days doesn’t make the 10:30 p.m. cut, then I have another day to work with. By setting a bedtime for myself, this should allow for a minimum of seven-ish hours of sleep for myself.

Although my goal didn’t go quite as planned for January, I made it work. And I know you can too if you let your goals slide a little bit. How did your SMART goals go for January?

Anxiety as a Friend

A frequent first response for dealing with anxiety is to try to get rid of it.  This resistance, however, will often lead to someone simply being anxious about being anxious. What if rather than trying to immediately eliminate our anxiety, we were to first look at anxiety as a messenger, prodding us to look at something that needs our attention? 

Danish philosopher Soren Kierkegaard explained anxiety as a natural condition: “a cognitive emotion that reveals truths that we would prefer to hide, but that we need for our greater health.” 

Confirming this idea, clinical psychologist Dr. Leslie Carr defines anxiety as “ thoughts and feelings that we are not paying attention to, refusing to be ignored.” She points out that the best explanation she has ever heard of for a panic attack is that it is a “ton of suppressed feelings rising to the surface of our experience, simultaneously and in full force.” 

What are the first steps to treating anxiety as a friend?

When we are struggling with anxiety, it can be helpful to at first simply admit to and then accept the fact that we are anxious. In some cases, this is all we can do, for example when facing a dental procedure or another uncomfortable situation. This acceptance alone will often decrease the anxiety a bit.

But during times that we cannot pinpoint the reason for our anxiety, the next step would be to ask what the anxiety is trying to point out. This can be difficult, especially if we are at all avoiding the issue needing to be addressed.

Questions to approach anxiety

Here are some things to consider when experiencing anxiety or panic attacks seemingly out of nowhere:

  • Am I procrastinating or outright avoiding some action I should be taking? Have I been avoiding this for a long period of time?
  • Am I ignoring my feelings? Have I made this a habit?
  • Am I taking on more than I am able to handle? Again, has this become a habit?
  • Am I resisting a needed confrontation or refusing to see my part in a conflict?

Anxiety doesn’t need to be the enemy

These are only a few possibilities, but the main idea is to ask ourselves what we are resisting. As the old saying goes, “What we resist, persists.” Once we are able to spot the source of our anxiety, it then becomes possible to address it.

Anxiety does not arrive with the solution to the problem though. It is only there to direct our focus to the problem, such as when pain lets you know that you have overexerted or when a headache is pointing out that you have gone too long without eating. The rest is up to us.

So, what is your anxiety trying to tell you?

Breakfast: It Really IS the Most Important Meal of the Day

Mornings are busy. Whether you’re headed off to work, trying to get the kids to school or both at the same time—trying to start your day can be hectic and stressful. Something that often suffers when mornings get too busy is breakfast. But there are some very good reasons why you shouldn’t skip the most important meal of the day.

The key to starting the morning off right—and giving you enough energy and focus to get you to lunch—is eating within one to two hours of waking up. Eat your breakfast!

What’s the Deal with Breakfast?

Eating breakfast is important because your body has gone the longest it does in a 24-hour period without eating. The key to starting the morning off right—and giving you enough energy and focus to get you to lunch—is eating within one to two hours of waking up.

Eating breakfast helps stave off illness (including serious ones like heart disease or diabetes), improves brain function and is an important step in healthy weight loss. And, it’s easier to pull off than you may think. Try this breakfast burrito recipe below: It’s good for eating right away or making on a Sunday and freezing for the whole week!

Breakfast Burrito
Yields 1
The egg and sausage in this burrito are good sources of protein. A high-protein breakfast will fill you up and give you plenty of energy to start your day!
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Ingredients
  1. 1/2 chicken sausage link
  2. 1 whole wheat flour tortilla
  3. 1 egg
  4. a dash of milk
  5. cheddar cheese
  6. 1 tablespoon of salsa
  7. a drizzle of salsa picante or hot sauce (if desired)
Instructions
  1. Shred a tablespoon-size amount of cheese. Set aside.
  2. Crack the egg into a bowl, and then add the dash of milk. Whisk until mixed thoroughly.
  3. In a small skillet, pour the egg mixture and cook until fluffy.
  4. Add sausage and salsa to the eggs. Stir until all the ingredients are warm.
  5. Lay a tortilla out on a plate, fill with the egg mixture, sprinkle cheese, drizzle hot sauce and roll up burrito.
  6. Serve immediately or freeze for later.
Notes
  1. If freezing, place in a plastic freezer bag, and then stick in the freezer. Store for up to one month.
  2. To thaw: Remove from plastic bag, wrap burrito in a paper towel, and then microwave for 1.5–2 minutes or until warm.
Something to Chew http://somethingtochew.com/

Jump-start your Metabolism for the New Year

In our impatient society we live in, we want our coffee ready in minutes, our photos developed in less than an hour and grocery shopping to be as easy as the click of a button. So naturally, we all want a quick and simple fix for our metabolism too. The reality is that our metabolisms have been beaten to a pulp over the years from meal skipping, over-eating and poor food choices. Fear not. Your metabolism is not doomed; however, it will take some time and a little (okay a lot) of TLC to get it back to a beautiful fire it once was (or at least should be).

Before I continue, I want to remind you of a few small things.

  • You will make MISTAKES.
  • You will get OFF TRACK.
  • You will MISS THE MARK several times.

And, all that is perfectly OKAY. You are human. You will make mistakes but make sure you take the opportunity to learn from them. Take your focus off avoiding failure (perfection) and turn it towards chasing improvement.

Let us focus on one simple task. By accomplishing this behavior, over time, you will regenerate your metabolism, have more energy and feel better each and every day you achieve it.

Start every day by striking a match. No, not physically rather metaphorically speaking for your metabolism. To do this, you must eat breakfast every day and increase the protein content in it. The average American consumes most of their protein in the latter half of the day. Protein is pivotal to improving satiety, increasing energy levels and controlling hormones. These benefits can be further maximized if protein ingestion begins with the first feeding of the day.

Strive to get at least 15-20 grams of protein with breakfast. This can be easily accomplished by choosing high-protein foods such as eggs, cottage cheese, lean breakfast meats, cheese, Greek yogurt and beans. Protein supplements such as bars, shakes and powders can help create a high-protein smoothie, power-packed oatmeal or can serve as a quick grab-and-go menu item.

It’s okay if you eat the same breakfast every day. It helps build routine and conditions the mind and body to crave real food upon waking. The more consistent you are, the easier it is to incorporate a variety of protein sources and stick to your routine when you are traveling, stressed or just generally off-schedule.

Remember, consistency always trumps rigidity. Let this be the year you kick start yourself towards health!

Drinking for your Health (Spoiler: It’s Water)

Have you made a New Year’s resolution to drink more water? A healthy level of water in your body helps keep your temperature normal, lubricates and cushions your joints, protects your spinal cord and other sensitive tissues and gets rid of wastes. While most people know that the “recommended” amount of water per day is 8-10 cups, that is actually an arbitrary number not based on any science. As long as you are drinking water when you’re thirsty and with meals, you are drinking a healthy amount of water. However, if you think you’re not getting enough water each day, it’s a good idea to start getting into some healthy water-drinking habits.

While most people know that the “recommended” amount of water per day is 8-10 cups, that is actually an arbitrary number not based on any science.

Here are some tips from the CDC for drinking more water:

  • Carry a water bottle for easy access when you are at work or running errands.
  • Freeze some freezer safe water bottles. Take one with you for ice-cold water all day long.
  • Choose water instead of sugar-sweetened beverages.
  • Choose water when eating out.
  • Add a wedge of lime or lemon to your water. This can help improve the taste and help you drink more water than you usually do.

If you’re one of those people who has committed to drinking more water this year but maybe doesn’t like the taste, try one of these water infusion recipes in the video below!