It's one of those days. You know the kind where you feel behind schedule from the get-go, even though you woke up 5 minutes before your alarm went off. Your schedule is booked back-to-back and eating is almost an after-thought...UNTIL...your stomach growls and you realize it's been hours since you've had anything to eat. Maybe you do what millions of American do -- hit the drive-thru.
The drive-thru is "fast food," right? Well, maybe not. In October 2014, a study showed that the average drive-thru wait time was 219.97 seconds. That's nearly 4 minutes and for what? High salt, high fat, low nutrition, processed food, warmed under a lamp until you shout your request for a #3 into the speaker.
What if I told you that in the same amount of time, or maybe just a little bit more, you could have a freshly made meal that not only tastes better than combo meal #3, but is better for you?
Greatist.com has a list of 52 healthy meals you can whip up in 12 minutes or less. Most of these meals require more assembly than actual cooking ability.
Here is a sample day's menu with the approximate time it would take you to make each meal. (Recipes shared from the Greatist.com link above.)
Breakfast - PB&H Waffle (2 minutes)
Toast 1 whole-grain waffle and smear with 1 tbsp. natural peanut butter. Drizzle with 1 tsp. honey and sprinkle with 1 tsp. sesame seeds.
Lunch - Taco Salad (6 minutes)
For the dressing, combine 2 tbsp. salsa, 1 tbsp. low-fat Greek yogurt, 1 tsp. olive oil, and 1 tsp. chili powder. Serve dressing over a salad with: 2 cups baby spinach, ½ thinly sliced celery stalk, 1 chopped scallion, 1 tbsp. chopped black olives, 2 tbsp. corn, and ¼ cup drained and rinsed black beans. Optional: Add ½ lightly toasted tortilla cut into strips to each salad.
Dinner - Couscous with Chicken Sausage Ragu (12 minutes)
Cook 1 serving couscous according to microwave instructions, about 7 to 10 minutes. While couscous is cooking, heat ½ tbsp. olive oil over medium-high heat. Slice open 1 uncooked chicken sausage to remove the casing, and add meat to the pan. Add ¼ cup onion (chopped) and sauté, crumbling the meat with a wooden spoon. When the meat is no longer pink (about 4 to 5 minutes), add 1 cup canned crushed tomatoes, 1 garlic clove (minced), 1/8 cup basil leaves (chopped), and salt and pepper to taste. Cook about 2 minutes to warm through and toss with couscous.
In 20 minutes, you can have three tasty, nutritious meals that require only basic cooking skills. That's what I call time well-spent.
I'm fresh off a whirlwind weekend in Chicago where I taught 5 PiYo classes to groups of some amazing young and extremely talented dancers at the Regional Dance America MidAmerica conference.
After being out of town all weekend, today I hit the ground running. It would be easy to get frazzled, overwhelmed and be down right frantic about everything that needs to happen this week -- it's the last week of school AND my oldest daughter's high school graduation! What?! That is enough to throw any parent into the looney bin! So many emotions, so much excitement and yep, I'm sure there will be some tears.
Anyway, I digress - my point here is that being healthy is not just about the muscles in your arms or legs. It's also about being mentally prepared for the game of life. If we are not strong and centered mentally we will crash and burn...on a daily basis. This is why mind-body formats like PiYo and yoga are SO good for your mind, body and soul.
Check out this great article from Greatist.com for 6 STEPS TO BECOMING MORE MENTALLY FLEXIBLE.
Want to get centered with me? Join me for my NEW WEDNESDAY 6:30am CLASS AT YOGA MONKEY + FITNESS. First class is tomorrrow - see you there!
If you've heard me say it once, then you've heard me say it a gazillion times - the key to fitness and nutrition is to KEEP IT SIMPLE!
Don't believe me? Believe the scientists who completed 15 of the coolest health studies from 2013! Want to know what REALLY makes us fat? Think eggs are bad for your health? Don't think sleep is important?
Once again, the smarty folks at Greatist.com are coming through with some AH-mazing information to help YOU live a healthy, happy life!
Read more ----> http://bit.ly/1iYSUGk
This week I shared some of my best fitness and nutrition tips with FOX 59, during a new segment called "Fit on FOX".
In case you missed it, you can watch it here: http://bit.ly/1ljcxY8
And if you don't want to watch it, I'll give you my tips right now!
The first step is to MOVE MORE. For some that may mean taking an extra class during the week - but for others it may mean just taking a walk around the block. Movement is a MUST. In order to be healthy, you have to be active.
If you’re not a ‘gym person’, no problem, you can try an at home workout, like Insanity, P90X, 21 Day Fix or the upcoming PiYo. If you thrive on the group exercise scene - then check out your local gyms or YMCA’s. The bottom line is, the best workout program is one that you will DO!
You can't workout all the time, then eat like crap, so that's why it's important to EAT REAL FOOD. The less processed food you eat, the healthier you are. Read lables. Eat food with ingredients you can pronounce. Most of the time fewer ingredients it has - the better it is.
DRINK, DRINK , DRINK...water that is! Water is SO important for keeping your body hydrated and functioning properly. General rule of thumb: DIVIDE YOUR BODY WEIGHT IN HALF, THAT IS THE AMOUNT OF WATER YOU NEED TO DRINK EACH DAY!
When working out, that amount will change. You need to drink water BEFORE, DURING and AFTER your workouts. Check out this great info from Greatist.com:
Not a fan of water? Spice up your water with fresh fruit, cucumbers or even high-grade essential oils.
Check out the IN THE NEWS page to see when I'll be on FOX 59 next!
Choosing a personal trainer can be as tough of a decision as choosing your doctor - or child's name. Why? Because THAT is how important it is!
I've had a trainer at the Fishers YMCA for several years and I will be hard-pressed to EVER miss a session with him because I know he is going to push me to try harder, do more and get uncomfortable. And you know what I say -- when you get uncomfortable you GROW, whether inside or outside the gym.
Check out this great article from Greatist.com for 8 TIPS ON CHOOSING A TRAINER.
Married to a college football coach, 3 daughters, Beachbody Master Trainer and Coach, Disney fanatic, aspire to inspire, serve others, and be a force of passion. Meet Julie!