January: Focus on Health- 2019 Resolutions Series

Hi Guys!

So if you haven’t read up on my last post about my new monthly series for New Years Resolution. Read up here!

This month I am focusing all on health.

See Calendar below! You can also print it here.

Step 1: FIND TIME

Going to the gym and eating healthy is super hard for me. Life always gets in the way and I feel like I have no time for it. Not to mention I am super lazy. That’s why step 1: Is finding a good time to workout whether thats the morning or night or afternoon. And also finding the right place where can you workout whether it’s at home, a gym you belong to or work.

Step 2: DRINK WATER

Drinking water has loads of health benefits: it energizes muscles, keeps skin looking fierce, helps digestion/ kidneys and  can even help you lose weight.

Invest in a large water bottle and carry it around with you. I love this cute marble one below:

https://bit.ly/2F3VCNi

Step 3: EAT AT HOME 

Eating at home is one of the many ways you can get healthier and also save you money. Start by going to the grocery store. You can follow a few of the recipes I listed below! I also would meal prep every Sunday so you can pack your lunch. I would also download the Lifesum app, its helps you track all your food.


RECIPES 

Breakfast:

Oatmeal with fruit- 

Ingredients:

  • Oatmeal of any kind; It is a great source of fiber

  • Any fruit of your choice- my recommendation are blueberries or raspberries.

  • Optional: Adding a bit honey and cinnamon.

Preparations:

  1. Follow instructions on oatmeal packet, I like to add hot coconut milk instead of regular milk or water.

  2. Add fruit, honey and a dash of cinnamon!

Avocado Toast with egg and turkey bacon- 

Ingredients:

  • Eggs

  • Avocado

  • Whole grain Toast

  • Turkey bacon

  • Cayenne Pepper.

Preparations:

  1. Add Olive oil to your skillet at medium temp.

  2. Add Turkey bacon and eggs to skillet and cook till desired. I usually like my eggs over-easy and my turkey bacon on the crispier side.

  3. Toast bread

  4. Cut avocado and mash on bread

  5. Add salt, pepper and a dash of cayenne pepper

  6. Then add egg and turkey bacon on top.

Chia Pudding-

I love this recipe- it is super easy to follow and super healthy!

See great recipe below:

https://www.vibrantplate.com/blueberry-smoothie-chia-pudding-vegan/

Lunch:

Life gets the craziest at least for me during the week and the idea of waking up extra early to cook lunch and breakfast just stresses me out. This is where the meal prepping lunches on Sunday comes in! That’s why you will be nice and prepared come the week.

Couscous with Turkey meatballs:

So this is one of my favorite turkey meatball recipes. They also last all week in fridge and still taste amazing!

Follow the below recipe at the link below:

http://www.eatyourselfskinny.com/honey-sriracha-glazed-meatballs/

I update it by cooking Israeli pearl couscous (https://bit.ly/2To1PXQ)– might be it a little less healthy than the brown rice in the recipe- but it taste great. Plus- I am not cranky later because I am full.

Salad with Chicken

Ingredients:

  • Arugula

  • Olive Oil

  • Balsamic Vinegar

  • Lemon

  • Avocado

  • Pinenuts

  • Salt/Pepper

  • Rotisserie chicken

Preparations:

  1. Wash Arugula and place in large bowl.

  2. Add olive oil and balsamic to the arugula.

  3. Cut lemon and squeeze the juice on the salad.

  4. Add salt and pepper.

  5. Cut up a Rotisserie chicken and add- This is a great time saver. You also don’t have to use all the chicken in the salad- but for other meals and can keep the extras in separate container.

  6. Add Pinenuts.

  7. Seal up in multiple containers for the week.

  8. Hold off on cutting adding the avocado till the day of or a day after- since they tend to go bad easily! You only need a half of an avocado per salad.

Soup

Soup is a really easy and healthy lunch idea. It’s also perfect for the winter season.

The recipe below is one of my favorite soups to make:

https://www.skinnytaste.com/skinny-yet-creamy-carrot-ginger-soup/

If you don’t want to meal prep that on Sunday you can also buy pre-made soup from the grocery store. My favorite is: this brand of butternut squash soup (http://bit.ly/2Rqlskl). You can just pack it in a container and heat up in the microwave.

Dinner:

Buratta Pizza:

See delicious recipe below by preppy kitchen :

https://preppykitchen.com/burrata-pizza/

Salmon cous cous & broccoli

Ingredients:

  • Salmon Filet

  • Couscous

  • Broccoli

  • (2) Lemons

  • Olive oil

  • Honey

  • Salt/Pepper

  • Cayenne pepper

Preparations:

  1. Couscous: Add olive oil to bottom of pot. Add coucous and enough water to cover it. Let sit on medium temperature for 10 minutes.

  2. Set oven to 375 degrees.

  3. In another pot boil broccoli until done.

  4. In a sauce pan take 1/8 cup of honey and mix it with 1/8 cup of olive oil or butter. Let sit at medium temp. until it mixes nicely.

  5. Cut lemons and squeeze juice into sauce and add cayenne pepper. Set sauce aside.

  6. Season salmon with salt and pepper. Get baking pan out and drizzle olive oil on the bottom of pan.

  7. Add salmon to pan. And pour over sauce.

  8. Let cook in oven for 20 minutes.

  9. Place couscous in bowl, then add broccoli and salmon.

Quick Matzah Ball Soup

Ingredients:

  • Matzah Ball Meal/ Soup Mix (https://bit.ly/2TmKy0R)

  • Rotisserie chicken

  • Pre-cut Carrots

  • Pre-cut Celery

  • Pre-cut White Onion

  • Olive oil

  • (2) Eggs

Preparations:

  1. Matzah Balls: These are pretty straight forward and easy just follow along on the box. You add water+eggs to the mix and roll them into balls. Then let them sit in the fridge for 20 mins. Then in separate pot, boil them for 8-10 mins.

  2. In a large pot, put 1/8 cup of olive oil. Then add all the vegetables in and stir them for about 5 mins. Season with salt and pepper.

  3. Add Rotisserie chicken to the large pot. And add about 6 cups of water. Let sit for about 15 mins on high.

  4. Take chicken out. And add soup mix to the pot.

  5. Cut chicken up and add it soup. Add matzah balls as well.

  6. Let sit for another 15 mins with lid on at medium.

  7. Done!


WORKOUTS

These workouts do NOT have to be long. The way I set it up is they are 20 min max. The goal isn’t to get skinny right away- just to start building healthy habits.

Workout 1: Run+ Legs:

Run for 1/2 a mile min. Start small- gradually make it more over the next weeks.

  1. 30 lunges

  2. 30 squats

  3. 30 Donkey kicks each side (https://www.youtube.com/watch?v=SJ1Xuz9D-ZQ)

  4. Repeat steps 1-3 x three times

Workout 2: Run+ Abs

Run for 1/2 a mile min. Start small- gradually make it more over the next weeks.

  1. 30 crunches

  2. 30 second plank

  3. 30 bicycle (https://www.youtube.com/watch?v=lQ76ehxls3c)

  4. 30 leg lifts

  5. Repeat steps 1-4 x three times

Workout 3: Run+ Arms

Run for 1/2 a mile min. Start small- gradually make it more over the next weeks.

  1. 30 bicep curls , each arm

  2. 10 pushups (on knees are cool)

  3. 30 dumbbell shoulder presses

  4. Repeat steps 1-3 x three times

Let’s do this,

The Little Mystic

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