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?

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/

Fruit and Nut Salad with Berry Poppy Seed Dressing

Fruit and Nut Salad

Fruit and Nut Salad

1 bag lettuce mix
½-1 bag of spinach
¼ cup dried cranberries
4-6 strawberries (sliced)
½  red onion (sliced)
1 apple (sliced)
¼ cup nuts (your choice: pecans, walnuts, etc.)

Optional Add-ons:
Croutons
Fresh grated parmesan cheese

Berry Poppy Seed Dressing

½-1  cup fresh berries (your choice: raspberries, strawberries, etc.)
1/8 cup honey
1 Tablespoon of olive oil
1 jar of poppy seed dressing 

Instructions

  • Mix lettuce and spinach in a large bowl.
  • Mix in dried cranberries, sliced strawberries, red onions, apples, and nuts.
  • Puree fresh berries with olive oil and honey.
  • Blend berry puree with 1 jar of poppy seed dressing.
Fruit and Nut Salad with Berry Poppy Seed Dressing
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Ingredients
  1. Fruit and Nut Salad
  2. 1 bag lettuce mix
  3. ½-1 bag of spinach
  4. ¼ cup dried cranberries
  5. 4-6 strawberries (sliced)
  6. ½ red onion (sliced)
  7. 1 apple (sliced)
  8. ¼ cup nuts (your choice: pecans, walnuts, etc.)
  9. Berry Poppy Seed Dressing
  10. ½-1 cup fresh berries (your choice: raspberries, strawberries, etc.)
  11. 1/8 cup honey
  12. 1 Tablespoon of olive oil
  13. 1 jar of poppy seed dressing
Instructions
  1. Mix lettuce and spinach in a large bowl.
  2. Mix in dried cranberries, sliced strawberries, red onions, apples, and nuts.
  3. Puree fresh berries with olive oil and honey.
  4. Blend berry puree with 1 jar of poppy seed dressing.
Optional Add-ons
  1. Croutons
  2. Fresh grated parmesan cheese
Something to Chew http://somethingtochew.com/

3-Ingredient Crock-Pot Shredded Italian Chicken

Hello, my name is Megan Klemm and I’m so glad to be writing this guest blog post, but more so, I’m finally here as a Registered Dietitian and Certified Diabetes Educator for Springfield Clinic! I’m also a very busy mom. So how do I manage to put a decently healthy meal on the table with my hands full and working part-time? My secret is a crock-pot! I love to make all sorts of meals in the crock-pot, and many times you can make a complete meal all in one.

How do I manage to put a decently healthy meal on the table between working and being a mom? A crockpot!

In our house we follow the plate method (¼ plate carbohydrate, ¼ plate protein, and ½ plate non-starchy vegetables) to plan our meals and make sure we get in each food group, especially at dinner time. The recipes I use ones where you can throw everything in the night before or the morning of, set the crock-pot and walk out the door. If the recipe takes too much prep time, you can be assured that I will not use that recipe. Additionally, if the recipe says to cook less than 4 hours, I’m not going to use it either. It would be burnt by the time I got home.

I’ve gone so extreme as to have a crock-pot meal almost every night of an entire month. I did allow 1-2 nights a week for leftovers and if the leftovers can be frozen, I will do that to stretch the meals for another time.

My quick clean up secret is CROCK-POT LINERS!!! They are fabulous; the 2 brands I have used are Reynolds Slow Cooker Liners and Crock-Pot Slow Cooker Liners. Don’t use your crock-pot without one!

Try this 3-ingredient shredded Italian chicken recipe. It’s popular because it’s so easy and scrumptious!

PLATE METHOD
Carbohydrate: buns
Protein: chicken
Non-Starchy Vegetable: broccoli, carrots, broccoli and cauliflower mix, brussel sprouts, asparagus, green beans, or lettuce salad with spinach, romaine, and/or kale.

3-ingredient crock-pot shredded Italian chicken
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Prep Time
1 min
Cook Time
6 hr
Prep Time
1 min
Cook Time
6 hr
Ingredients
  1. 4-6 skinless boneless chicken breasts (to make it easy, I often don’t thaw the chicken beforehand)
  2. 1 packet dry Italian Dressing
  3. 1 jar pepperoncini, juice and all (my family doesn’t like spicy, so I use the whole pepperoncini, so I can take them out after cooking)
  4. Whole wheat buns
Instructions
  1. Line crock-pot with liner. Spray liner with cooking spray.
  2. Place frozen or thawed chicken breasts in crock-pot.
  3. Top with 1 packet dry Italian Dressing and jar of pepperoncini, juice and all.
  4. Cook on LOW approximately 6 hours (I’ll tell you, I’ve let this cook 8-10 hours before, with no problem).
  5. When you get home, take 2 forks and shred the chicken. At this point, I take the pepperoncini’s out, as my family doesn’t like spicy. Use the whole or sliced pepperoncini depending on your preference.
  6. Serve on whole wheat buns.
Something to Chew http://somethingtochew.com/

 Interested in learning more?

Join us for Doctor Is In, a free lecture open to the public  on Wednesday, February 3rd featuring three Springfield Clinic dietitians.

  • Time: 6:30pm
  • Location: Springfield Clinic Main Campus EAST, 2nd Floor ASC waiting area
    1025 S 6th St, Springfield

Register today!

DocIsInAd_Feb2016

Megan Klemm

Cheesy Zucchini Bake

Baby Figge has been so blessed already to be surrounded by so many amazing friends and family members. I was honored to have three baby showers thrown for me and I can’t wait to wrap my little boy in his snuggly blankets and adorable clothes! With all the amazing showers came amazing sweet desserts! While I did enjoy all the treats, my body is telling me it’s on sugar-overload and we need to scale back a bit! This low-sugar side dish was a perfect solution to bring my eating habits back to normal.  

Cheesy Zucchini Bake
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Cook Time
30 min
Total Time
35 min
Cook Time
30 min
Total Time
35 min
Ingredients
  1. • 3-4 small zucchini or yellow summer squash, sliced ½-1 inch thick
  2. • 1-2 Tbsp olive oil
  3. • 1 Tbsp dried basil
  4. • ½ tsp dried thyme
  5. • ¾ tsp garlic powder
  6. • ½ cup shredded Italian cheese
  7. • ½ cup fresh grated Parmesan cheese
  8. • Salt and pepper to taste
Instructions
  1. Preheat oven to 350oF. In an 8x8 pan, combine zucchini, squash, olive oil and spices, and toss to mix.
  2. Add shredded cheeses and gently mix on top of zucchini.
  3. Bake for 25-30 minutes until cheese is nicely melted and has a golden brown coloring on top. Zucchini should be crisp tender. Enjoy with your favorite protein and additional vegetable dish or starch.
Something to Chew http://somethingtochew.com/

Photo source here.

Amanda  Figge

Why use a meal planning website?

There is a plethora of meal planning websites out there! I did some research, tested a few sites, but Gatheredtable was by far my favorite!

Earlier this week I gave you my meal planning tips for beginners; today I’m going to share a resource I found very helpful. There is a plethora of meal planning websites out there! I did some research, tested a few sites, and Gatheredtable was by far my favorite.

Why use a meal planning website?

  1. Time saver. I don’t have time (or I don’t want to make the time) to pull out all my cookbooks and scour Pinterest to pick my recipes for the week, go through each one, and create my shopping list.
  2. Change up your diet. Sometimes I would get stuck in a rut and cook the same 8 meals over and over, but trying a suggested recipe once a week or so can help you change up your chef game!
  3. Connectivity. Your family can share the same account, so try having each member go in and pick a meal they would enjoy. 
  4. Convenience. Since you share the account with the family, anyone can go grocery shopping— just pull up the list on your phone and go!

 

↓↓↓Watch this video….then we will talk more.

Now that you are a little familiar with Gatheredtable, I’ll share my thoughts.

I love that they have a free, 10 day trial and you DON’T have to give them a credit card number to start your free trial like some other websites. I took time to play around and get familiar with Gatheredtable and the settings. I also love the Gatheredtable Web Clipper function. I have a good chunk of recipes on a Pinterest board that I’ve always wanted to try, and the Web Clipper pulls all of the details and even adds ingredients to my grocery list.

Week 1:

I started off small, only planning 3 dinners. I have roller derby practice on Wednesday and Thursday nights, and Friday nights the hubby and I are busy—so Monday, Tuesday, and Saturday it was! Everything we had was amazing. Three recipes were ones I pulled from my Pinterest board, and three were offered by Gatheredtable. We had some leftover steak that we cut up and used in omelets on Sunday morning!  

Week 1

Week 2:

I got a little ambitious this week, but once again skipped Wednesday and Thursday. Last Thursday at the farmers’ market, I picked up some green beans and sweet potatoes. I was able to find recipes that included my fresh veggies from Gatheredtable’s recipe library. With tomorrow’s leftover pulled pork, I’ll save it to use with my Sunday pita chip recipe for Pulled Pork Nachos!

Week 2

All in all, I really enjoy Gatheredtable. When you start your free trial you are assigned a personal coach who contacts you via email. Mine is super nice and answered any questions I had. My biggest issue would have to be you can only begin planning your meals 2 days before the new week starts, but my coach said they will be changing that soon. Also, when you are looking through recipes, you can only add them to the current week, but my coach said, “we’re working on making a more robust date picker soon.” For now you just have to go to the week and select the “add recipe” button to search through recipes (see image above on Wednesday the 2nd). So the two “issues” I have are already being addressed.

So the big question…how much does it cost? For this company, an annual plan breaks down to a little over $7 a month. If I can spend that or more on my Netflix and Hulu accounts, I should be able to justify spending it for meal planning!

costLike I said, there are so many resources out there! Take some time and research your options. If you have a favorite site, please share it here in the comments so all our readers benefit from your great suggestions!