Grocery Haul · Healthy Eats + Treats

Grocery Haul #1: 1/5/2020

Grocery shopping can either make or break a person’s week. Christian & I have been doing a pretty solid job when it comes to shopping once a week for everything we need (versus taking a trip every other day depending on something we forgot, ran out of, or thought of a last-minute dinner idea. With the new year in place, budgeting has been my #1 goal, so some of the ways I’ve been sticking to that goal:

  • Planning out the week’s worth of meals
  • Making a list of what you need — this is absolutely critical, and helps me bypass the seasonal holiday section/clearance candy. I got the cutest lil grocery list from my mom right here
  • Sticking to 1-2x a week shopping –sometimes you just can’t make it a whole week, whether it’s because your veggies go bad or you’re just getting started & your cadence hasn’t kicked in yet, & that’s totally cool. You’ll get there 🙂
  • Thinking to myself “Do i need it THIS week, or do I have enough to last me until the next grocery trip?

Staple items in our weekly shopping trip (~$50 worth when shopping at my local Aldi):

  • Chicken breast
  • Ground turkey (93/7) or ground beef
  • Pre-cooked ham
  • ~ 5 Bags of leafy greens (spinach, romaine, spring mix, etc.–totally can opt for the non-bagged one, but I prefer the convenience with how much of it we go through)
  • Pint of tomatoes
  • Carrots (the huge bag that needs washed–not the baby carrots)
  • Celery
  • Sweet potatoes/russet potatoes (whichever my eyes locate first)
  • 2 bags of Brussel Sprouts 2
  • Hummus
  • Container of lunch meat
  • Almond milk
  • Unflavored Greek yogurt (the biggg container – perfect for snacks, breakfasts, and literally every combo out there)
  • Eggs
  • Some sort of 32 oz carbonated waters (my ultimate “splurge”–i’m obsessed with carbonation)
  • Vanilla wafers (every girl needs something sweet in the house)

Typically every other week consists of the following:

  • Onions
  • Bacon (Sunday mornings are NOT complete without some bacon!)
  • Salsa
  • Tortilla chips (perfect for nacho/taco night in the household)

Based on what we were able to purchase, this is what our week of dinners are looking like so far:

  • Sunday: Leftover chicken parm & roasted broccoli
  • Monday: Tuna burgers & microwaveable broccoli/brussel sprouts
  • Tuesday: Taco salads w/ ground beef, salsa, greens, veggies, & tortilla chips
  • Wednesday: Burgers, homemade fries/sweet potato fries, side salads
  • Thursday: Cooked ham, roasted brussel sprouts & carrots
  • Friday: Fish, wild rice, roasted broccoli

What is your family having for dinner? How do you guys budget while shopping?

xoxo tabitha

Healthy Mind + Body

Weekly Goals #2

20190203_130709346_iOSAlthough many of us (myself including) suffer from the “Sunday Scaries”, it’s not an excuse to lay around in bed, wasting away your precious energy on whatever it is that Monady may hold.

Over the last month I have been setting myself up for success by creating “SMART” weekly goals:

Specific: state exactly what you plan to do

Measurable: provide a way to quantify/evaluate your progress

Achievable: make these realistic and within your abilities

Relevant: set a goal that makes sense within your current goals, scope of practice, ambitions

Time-bound: state when this will be completed–deadlines!!

Silly goal: “I want to lose weight” This sets you up for failure because you literally have NO plan of action set behind these words. When? What’s the deadline? What are the specifics?

SMART goal: “By the end of March, I will have lost at least 3 pounds of body fat” This is a specific, time-oriented goal. You know what you want and when you want to have it completed by.

Although I’ve been a planner and list maker my entire life, I too suffer from the “I’ll get to that later” syndrome, and end up putting it off for months. By creating 2-4 SMART weekly goals, I’m allowing myself to “get to it later” but also providing myself a doable deadline.

How did last week’s goals go over?

  1. Update my FedLoan account for the 2019 year: Got this acccomplished right away on Monday. This is something that literally takes 5 minutes max, but is one of those “it’s so easy I’ll get to it later” situations. DONE!
  2. Donate my clothes: I’ve had these clothes bagged up for about 7 months in the corner of my living room. Knowing I was going to walk right past the donation bin on my way to the store, I brought them with me and completed this on Wednesday. DONE!
  3. Complete 2 chapters of my Ex Phys book: I am working towards my C-EP certification (more on that later), so I’m making realistic goals of how many chapters to get to each week. So far, I completed one….but hey, there’s still daylight to finish the second chapter. (almost) DONE!

Let’s see what this week’s goals consist of. These ones will be listed in a more SMART fashion:

  1. By Sunday of next week, I will have ran a minimum of 20 miles at a 9:50 pace or below.
  2. By Sunday of next week, I will have read 2 more chapters from my Ex Phys book.
  3. By Sunday of next week, I will have gotten my car washed/vaccuumed (thank you unnecessary snow days for making my car disgusting…)
  4. By Sunday of next week, I will have cleaned out my entire kitchen of any unused food/baking supplies/plateware that I have not used within the last 3+ months (I have so many unnecessary containers, pots/pans/shaker bottles that take up wayyyy too much room–they all need to GO!)

What are your weekly goals? 

Healthy Mind + Body

New School Year, New You: 2016-2017 Goals

Good morning everyone! In my last post I mentioned how important journaling is, and how it can really help you reach your spiritual sense of happiness, so I’ve decided to get back on my blogging game as this is a sense of journaling for me. I had my cup (or two) of coffee paired with my bowl of oatmeal + 1 scoop of cinnamon protein powder, and now I’m just typing away before I set off for the typical eight hour work day. Life’s been moving at a fairly fast pace lately. I feel like it was just last week that I was crying in Shawn’s arms when he left for basic military training, but that was over 3 MONTHS ago already! Now it’s time to really buckle down lately with so many upcoming events:

The start of the new semester

The start of a new job working under two professors

The start of a new major (exercise science)

The start of a whole new type of relationship (long distance)

Prioritizing people, places, events, and ideas has always been a struggle with me. I tend to put academics over everything, which sounds like the best thing in the world…I mean hey it’s gotten me this far, but mentally it’s a struggle bus.

I put together a simple list of goals that I aim to achieve and nail for the 2016-2017 upcoming school year.

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Some people may look at my list and think “ok laugh..that’s easy to do. and eating when you’re hungry? Come on that’s easy too” But when you’re mind works like mind, sometimes those two things happen maybe once or twice a month. Making a list of things you want to accomplish based off of YOUR needs is key. No matter how little or silly they may be. Sometimes it’s just the feeling that you can cross it off at the end of the day—that accomplished feeling, that makes everything that much better.

 

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Healthy Mind + Body

Healthy: Are you?

Healthy—what exactly does that short, simple word mean? Many people associate the word ‘healthy’ or ‘good health’ with looking fit, not being obese, being able to run a mile, eating an apple, and/or being free of sickness. But what exactly does being ‘healthy’ truly entail? I can remember sitting in my undergrad class learning about the topic of health. At this time my caloric intake was about 1000 on a good day accompanied by intense strength training workouts, so my mind was usually falling asleep or not entirely grasping any concepts by this 11am class.

“How would you classify someone as being healthy?” asked my professor.  I started to wake up and think about it. I knew I wasn’t healthy, but I really wasn’t sure what a “healthy person” entirely consisted of.

 

“To be healthy” she continued, “five areas need to be fulfilled: you need to be satisfied socially, intellectually, physically, emotionally, and spiritually”

Socially: being able to connect with others and build positive relationships that make us feel good about ourselves

Intellectually: having the ability to open our minds to new thoughts, ideas, and experiences; having the drive to try new things and take on new tasks

Physically: being able to maintain a healthy lifestyle that doesn’t keep us fatigued/worn out by daily life stressors

Emotionally: Understanding that life can bring about stressful situations and understanding how to cope with such events. This also includes the ability to share joy and love with others but also grief and pain

Spiritually: The ability to establish peace and wellness within ourselves and others–having values and acting upon them.

 

I looked at her and kind of sunk in my seat.

– I never felt I had time to make friends or partake in social activities (and my social anxiety is about 7/10, so that didn’t help haha) so my social health suffered

– Being overworked in school, at work, and in the gym, my desire to try new things and take on more tasks suffered

– I overworked myself in the gym, so I wasn’t physically healthy

– I understood that life had it’s ups and downs, but handling them correctly (and not just isolating myself/skipping class for a month) was very weak

– there was no such thing as peace and wellness in my mental dictionary

 

I realized that most of those five components weren’t being satisfied! No wonder I never could classify myself as happy, even with all the success I’ve had.

I decided to reflect on my undergraduate lifestyle and am putting a new outlook on life: HEALTH.

 

Here are some ways that I plan to be healthy this year, and ways you can be too:

  • Exercise! Whether you’re interested in hardcore strength training, running a 10k, a cool dance class, or just a light walk on the treadmill, all of these options are great! (physical)
  • Exercising…..with a friend. If anyone knows me, they know I dislike working out with a person. I like to go in, do my things, and finish up feeling accomplished. After sitting  down with Katie over some coffee the other day, we both realized how isolated we can be when the school year starts up. So we made a pact to have our Monday Morning Cardio Sessions together. By including a friend, you have set plans and cancelling is NOT okay! If either one cancels, make an agreement that he/she has to buy lunch for both of you Winking smile (physical, social)
  • Talking with Shawn: Although I am a HUGE fan of communication in relationships, I tend to keep mine inside in hopes to prevent an argument or fight…aka not good! After talking with Shawn about my goals to be healthy this year, he really coaxed me into always telling him how I feel, what’s on my mind, what I fear, and if I’m uncomfortable/don’t agree with things. Sometimes I just try to keep them inside because I don’t want to come across as this rude, obnoxious girlfriend but in his words: “you can tell me these things without being rude” and that’s when it kind of hit me–of course I can! This may be easier said than done, but in the long run it’ll be the most beneficial task I take on (emotionally, intellectually)
  • Keeping a journal: I always have a lot to say, but sometimes I just don’t have anyone to say it too, or I’m too nervous to speak. Journaling is a great way to get your thoughts out, get your ideas on paper, and sort of vent. Buy a cute notebook, cute pen, and set aside just 15 minutes a day! (intellectually, emotionally, spiritually)
  • Joining a club: Freetime for me will be fairly limited with the amount of work I’ll have piled up, but whether it’s taking on an exercise science club or maybe the Health&Human Services Student Advistory Council, doing so will allow me to stimulate my mind, talk with others about ideas I am passionate about, network, and enjoy the company of others (intellectual, socially)
  • Eating healthy—this one is a no brainer for me! Eating healthy always makes me feel better; both physically and mentally. Fueling my body right always makes my performance in school, work, and the gym THAT much better (physically)
  • Reading for growth: Again…little free time but I’ve become very interested in self help/self awareness books regarding leadership lately. Reading to better yourself is a great tool, and a great way to satisfy the (spiritual) component. Currently working on reading The Alchemist

 

This is a great visual representation of the five components of optimal health.

Ask yourself: Are you healthy?

 

 

 

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Healthy Mind + Body

Mondays: How to Deal With Them

Monday written in letter beads and a coffee cup on table

 

 

20160425_134251319_iOSOf all of the days of the week, Mondays are notoriously known for being the most dreaded one. The majority of people have the weekends off to relax, unwind, and essentially do more “fun” things instead of “work things”. As sunday winds down though, we are all struck with the fear of the returning Monday. My question though is why.

Why is it of all days, Mondays are the worse? Why not Tuesday? or Thursday?

Many people find it harder to wake up on Mondays than all other days.

I’ve compiled some things that I personally do that really help prevent and ward off the Monday Strugglebus!

1. Wake up at the same time everyday (or close to it):

Yes…I know…waking up early on the weekends if you don’t have to is never fun,but your body will thank you. Studies have shown that waking up at a similar time everyday has been beneficial for health. By keeping yourself on a set schedule, you won’t have that “I can’t sleep in tomorrow” mindset because you’ll be on the same sleep pattern all week.

2. Setting aside “me time”

This goes for ANY and EVERY day of the week: I find me time SOOO important, mentally and physically. Although many people aren’t considered a morning person (my room mate being one of them hehe Winking smile ) Finding time for yourself before you have to get in the work mindset is so important. For me, I go to the gym in the AM and enjoy my cardio: that’s the time where all my good thoughts and ideas come in. I let my brain wander to what I need to do for the day, who I need to email, what clients need to be seen, what I’ll make for dinner, etc. I follow that up with some coffee, a post workout meal, and a few minutes of instagram and pinterest Smile . and THEN I get my day started.

3. Prepping the night before:

This also goes for ANY and EVERY day of the week, but Mondays especially. I always get my clothes out, keys laid out, lunch packed, breakfast pre-prepped (as in dry oats measured and placed in a bowl, coffee all ready to be brewed, etc), so my mornings can go nice and smoothly.

4. Make a Monday Playlist:

So this may sound silly, but it works! I usually listen to music as I’m showering, getting dressed, or making breakfast (or all of the above!).Making a playlist that gets YOU pumped and excited and in a good mood is a great way to ward off any negative vibes that could be brewing early in the AM. Somedays I’m really feeling the mellow acoustic tunes, like Jack Johnson, but when I really need a pick me up I tune into Spotify’s “Hit Rewind” playlist and start to jam out. It’s also great to play in the car if you have a long commute.

5.  Making a to-do list the night before:

Set aside time on Sunday to plan out all of the tasks you want and need to get done. Prioritize them however you ‘d like. For me, I make a list of the things I need to do followed by the tasks that I would love to do if I have time. I break it down by times and time allotments. Having it written and laid out the night before helps you when the morning comes

6. Enjoying a “cheat” meal on the weekends versus an entire “cheat” weekend:

I’m not a fan of the word cheat because I believe in everything in moderation for the average American, but many people choose to eat a healthy diet throughout the week and splurge/go hard on the unhealthy food during the weekends. NO NO NO! Having this all-or-nothing attitude during the week and over-indulging on the weekends can make you feel fatigued, bloated, tired, and crampy on Monday. By enjoy a “cheat” meal on the weekends is perfectly fine, but be mindful and be sure to have some healthy snacks and meals on hand as well.

7. Plan something fun and exciting for Monday:

Many people dread waking up on Mondays due to several reason, work and school being the two most popular. But who would dread waking up for a coffee date with a friend? Or knowing they have dinner plans with their best friends? Or even a date to the newest movie? Having something to look forward to on a Monday can make them seem a little less dreary. For me, my plans today consist of work followed by a bike ride and park trip!

How do you make your Mondays easier??

Uncategorized

NEDA (and quite a busy) Awareness Week

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Tonight’s my second showing of Running on Empty—an interactive eating disorder discussion with the IUP campus. It’s a fairly dreary day so I am curious as to what the outcome will be like. On the other hand I do have some time before it begins to prepare what I’ll be doing, saying, and what not. As much as I love talking infront of people and sharing my story, sometimes it can be hard to talk for an hour! I’m hoping everyone out there will sign NEDA’s body peace agreement for Eating Disorder Awareness Week!

 

Or sometimes I talk too much…HA

 

The past few days have gone by in a blink of an eye…literally. I don’t even have time to breathe, let alone wash my dishes (sorry Christyna!). I’ve been so busy prepping for this new rotation I am in—intervention. At first, it sounded as though I would have a lot of free time versus my 8-4pm M-F jobs in clinical, but no. If I’m not giving a lecture in a classroom on nutrition I am doing a food demo at the YMCA or constructing a bulletin board at the local therapy home. Lots of tiny tasks that take of random chunks of my day. Good thing they give us a YMCA membership for free…totally taking advantage of that sauna and gym membership though Winking smile 

 

I met with my coach on monday and she claims my body fat is now around 8%! My weigh hasn’t changed but my lifts are going up and I’m definitely getting stronger. She added a carb to my diet to see if that’ll help cycle my weight. Abs are the last thing to come in, especially for women, but it would be nice to even see a teeny bit more definition so I can feel as though I’m on the right track.

 

On a good note: coach said after my first show I can eat whatever the h*ll I want! Smile and that means Red Robin date with Shawn!!! Hitting up those unlimited steak fries!

Now that I don’t have to get up and leave my house at 6:30AM everyday, I decided to go to the gym at 5am instead of 3:30AM, and surprisingly I have come to realize how much I enjoy the gym earlier than 5am. Call me crazy, but being there alone or with 1-2 other people is wonderful. Especially when it’s still pitch black out and the rain is ricocheting off of the ceiling and you can HEAR it instead of all of the grunting and moaning.

Uncategorized

Sipppin some smoothies!

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Well good morning! last night was very successful with me and Bryan’s spontaneous smoothie making! After playing hockey and having Bryan teach me to shoot and pass (not as successful as I was hoping..) we visited this really inexpensive grocery store called Aldi’s and picked up a few ingredients for pineapple smoothies! This year is actually my first year ever eating pineapple and Im so addicted, thank god it’s a healthy addiction though. The recipe called for:

 

– 2 cups of pineapple
– 1.25 cups of ice
– 1.25 cups of water
– one smoothie packet
– 1/2 cup of vanilla yogurt (optional, we wanted ours thicker. we also used light blueberry pomegranate instead!)

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we blended all the ingredients and voila! a delicious and amazing smoothie with lots of fruit, calcium, vitamin C and D, some protein and deliciousness! if you wanna boost protein intake you can always use Greek yogurt instead of a regular yogurt.

Right now I’m doing some chemistry and also writing a respond to how I felt about the book All My Life, which honestly wasn’t so bad. If you loved Night by Eli Wiesel, you would probably love this story. Bryan’s playing some hockey at the basketball court right down the street. I’m proud to say I woke up at 10am and went for a nicde run. It’s about 65 degrees out now and should reach about 70 later on today. When Bryan’s done we’re gonna head to the dining hall for lunch, can’t wait to get some food I’m getting a little hungry over here!