I'm new to this whole eating clean, meal planning business. In college, most of my meals came from the dining hall or the sorority kitchen - the rest came from Pizza Xpress or Jimmy Johns. My senior year of college I started to make food on my own but I mostly survived on eggs and prepackaged meals and snacks. Growing up we didn't do a lot of cooking either - it was just my mom and I. She worked hard and I was busy with my activities - many of our meals were in restaurants and boxes.

My point is, I'm still learning to cook and bake well. Our meals are simple. No four course dinners here! Still, I really enjoy cooking and learning new recipes and I try to add a new recipe to my repetoire every week.

In order to stick to our newlywed/med student budget and eat healthy, I rely on a few simple staples to get us through breakfast and lunch for the week - sometimes dinner if I'm feeling lazy or we have a lot of leftovers.

The following are NOT fancy recipes that should be featured on Pinterest but rather a quick guide on how I keep us fed and watered on a budget. 

1. Breakfast Cassarole 
We eat A LOT of eggs in our house! They are cheap, full of nutrients, and keep me full until lunch time. Cooking eggs is certainly less convienent than pouring a bowl of cereal - especially if I'm pressed for time. That's why I started baking an egg cassarole ahead of time so that all I have to do is pop it in the microwave and top with salsa or avocado! It's a super simple recipe that you can customize however you please!

                                    

 

Depending on what ingredients you add and how big your serving size is, you can get this for 150-200 calories typically. Add some avocado, salsa, hot sauce, etc. and a piece of fruit (LOVE prunes) and you have an awesome breakfast that will fill you up 'til lunch! Lots of protein, low carb if you skip potatoes, and a great way to sneak your veggies in!

2. Roasted Vegetables
I hesitate to even label this as a recipe but roasted veggies are a staple in our house - I like to make them in big batches and reheat them later - some people might not like that but the texture and flavor is just fine to me. Name a veggie and you can roast it - drizzle with a little olive oil and season to taste. I try to limit the amount of salt I use - instead use Mrs. Dash, fresh italian herbs, pepper, etc.

I love asparagus! Paired with chicken and orzo, potatoes, and squash.

Roasted broccoli and sweet potatoes with a turkey burger.

This one is really a no brainer - I typically roasted on 400 degrees for 20-40 minutes depending on the type of veggie. Just monitor them until golden brown. You can even throw them into your breakfast casserole, meatloaf, or a variety of other recipes!

3. Turkey Meatloaf Muffins
I introduced the recipe I use (from Jamie Eason) HERE. I LOVE LOVE LOVE these! Lately I've been experimenting with different veggies and toppings. Right now, I love topping the muffins with a little sauerkraut and spicy mustard. Is that super weird? Probably but it's delish.

I like to freeze half of the batch (typically yield 18 muffins) so I don't have to eat them all at once.

Everything I eat is covered in hot sauce/salsa. Quinoa, turkey muffin, and broccoli.

4. Salsa Chicken
Another no brainer recipe that is PERFECT for so many meals - I make a batch in my crockpot and then freeze half of it.

The recipe is simple. Chicken breast & salsa. BAM! Cook on low for 8 hours (or high for 4 hrs), shred, and die of happiness.

Salsa chicken is AWESOME in tacos, salads, paired with veggies and rice, in eggs, etc. Just do it - it's the easiest thing ever.

To add a little variety and flavor, I just change the salsa - medium, hot, salsa verde, etc. If I don't want that salsa taste, I season it with whatever sounds good and add low sodium chicken or vegetable broth. 

I imagine you could also do this with turkey breast or another similar meat. Just change it up.

Stay tuned for next week when I share my favorite sweet treats and snacks to keep on hand!

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Hello everybody! Welcome to Weigh-In Wednesday!

Please go check out my sweet co-host!

Ash @ A Step in the Right Direction

If you're new to the link-up, please leave a comment & say hi!

This girl has finally got her groove back! Thank you sweet baby Jesus! The past few weeks have been just kinda blah - I was eating like a hormonal teenager and living the couch potato life.  Maybe it's the dawning of Spring weather or something just clicked again but I'm feelings pretty great.  

I have to be honest, I was pretty down in the dumps lately which happens to me on occasion. Anyone else experience this? I just have little cycles of not feeling like myself - they come and go, maybe they last a few days or maybe a few weeks but eventually I get over them. I hesitate to say "depression" but that's what it feels like sometimes. Luck for me, I'm out of the funk and feeling much, much better.

Weigh in time! 

Height: 5'8"

SW: 236.2

Last week: 208.5

This week: 207.6

Loss: -0.9

Total Loss: -28.6

BMI: 31.6

Small victories. I rebounded a bit from my water weight loss when I was sick so my loss is pretty small this week. 

In other news, long run last night. It was a 50 minute "fall back" run and my first club run in THREE weeks - exams, spring break, illness - all the excuses. So I was able to get 4.7 miles in which were slightly painful and not at all enjoyable. However, in order to catch up in my training I need to bust out 7-8 miles this weekend.  Wish me luck. I'm scared.

Remember my Turkey meatloaf(s)? I think I've perfected the recipe. Holy delicious - these are pure perfection! Paired them with some roasted squash, zucchini, and potatoes (plus topped with tomato sauce).

Now for something completely new!

Thanks to my dear friend, Marguerite, I found out about a FREE fitness movement called November Project! It started in Boston and now has expanded to 15 cities across the country including my dear home of Indianapolis! This morning (at 6:25 am) was my first time and I had a blast (well...I felt great afterwards. It was pretty hard!). Everyone is super nice and encouraging and people of all fitness levels are welcome!  

I will have more updates about NP soon! It's definitely something I'm going to incorporate in my week - the opportunity to meet new people with similar interests that ARE NOT medical students is so refreshing - "real" people? WHAAAA

 Killer burn followed by a much deserved breakfast! Lentil and bean "taco" with yummy 'matoes and the always pleasing scrambled eggies.  I'm happy and full 'til lunch!

Excuse me while I got foam roll my life away.  Hope you all are enjoying the first hints of spring! 

My name is Heather and I'm a food waster. 

"Hi, Heather"

For breakfast this morning I decided I wanted some juicy peaches in my oatmeal. When I went looking in the fridge, I realized that the peaches I bought had gone mushy and gross. Well, that sucks. Then I went rummaging around further fridge only to discover that someone had put produce in my beer crisper and almost all the fruits and vegetables were soft and unfit for eating (at least to me...I don't eat wrinkly tomatoes). 

That's when it hit me. I'm a produce hoarder & a food waster. 

Via

Granted I've been going on lots of trips lately and I'm not home most weekends. It's still not ok. I threw away a garbage bag worth of produce and dinner leftovers today which is MY (limited) money and energy down the drain.

But I'm not alone. In the US 40% of our food goes to waste which amounts to about $165 billion dollars, according to this article on CNN. This figure includes waste from all points of the food supply chain including stores, restaurants, farms, etc. Just think of the people we could feed with all that wasted food! The article mentions that with just a 15% reduction in food losses, we could feed 25 million Americans! 

Via

On top of just losing money, throwing away food has a tremendous impact on the environment. Wasted food means wasted energy. Someone had to plant, harvest, refine, pack, ship, display, and sell our food unless we grow it ourselves. All of those processes require energy whether it's energy from the sun, manual labor, or mechanization.  

There are a lot of reasons food waste has increased 50% since 1970's - we can produce food more cheaply, portions have ballooned, stores want to project an air of abundance, conveinence through ready-to-eat meals, and more. There has to be a way to combat these problems.

Via

One of my biggest problems I create for myself is that in my effort to get healthy, I want to buy A LOT of items like produce at one time. I have visions of huge salads and plates of crudites with hummus and big bowls of fruit salad but it almost never pans out. I'm only one person but I buy for a family of four half the time. 

This issue needs to be remedied quickly; both on a personal level and in our country. Soon I'm going to be living on a pretty tight budget so I cannot afford to waste so much healthy food! Here are several ways you and I can be better consumers and reduce our wastefulness:

1. Buy Smaller Quantities

If you're like me and you buy for just one or two people, buy less food at a time. The Europeans have it right! Not only is their food just plain healthier and fresher, but they go to the grocery store several times a week. Some of the best food I ever had was when I stayed with my host family in Germany. The fruit was small, ripe, and natural. The meats were free from preservatives and sodium. The bread was still warm from the bakery. We may not be able to emulate their lifestyle completely but learning to buy less at a time is a great step.

2. Less Variety

I've been "re-trying" foods I didn't like as a kid which is great but I don't need to re-try them all in one week. Sometimes I get over zealous and buy too many different things at once. It's overwhelming! 

This week I bought bell peppers instead of buying bell peppers, brussel sprouts, lima beans, and chicken liver (ok, that's NEVER happening). Take things slow.

3. Plan Ahead

This is where I fail, big time! Meal prepping is not something I've mastered yet. Heck, I barely know how to cook more than eggs and toast. But in order to prevent food waste, you have to plan ahead. Go to the store with meal plans already in mind, make a list, and stick to it! No grabbing 10 Chobani yogurts just because they are 10 for 10. 

4. Stick To The Plan

Something that happens a lot to me are impromptu dinners out. My mom and I have a horrible habit of going to "get a salad" after Boot Camp because we're both too tired lazy to make anything when we get home. First of all, if I actually end up getting a salad, that's just a waste of what I have at home. If I don't then I probably shouldn't be eating what I picked - it's laden with added sugar, sodium, fat, etc. that I could avoid by eating at home. Just don't do it.

5. Buy Local/Organic

The reasons are endless to buy from your local farmers market - sustainability, support small business, fresher products, etc. One of the biggest reasons for me is that local produce lasts longer. Think about it - less travel time to get to the consumer which means less energy, less packaging, fewer preservatives, etc. I think local and organic food products taste better as well.

6. Start A Garden/Compost

I won't be able to do this anytime soon while living in an apartment but what's better than fresh tomatoes, peppers, corn, and herbs straight from your backyard? Not only is it great for you but you can get a little activity in through maintaining your patch of earth! 

As for compost, it's natural fertilizer for your plants and garden. It's much better than sending it to a landfill to rot.

7. Be Smart When Buying In Bulk

Buying in bulk isn't all bad! Things that are less perishable like spices are great purchases at those big clubs like Costco. With produce, you can always freeze or can items for later. Sometimes if I don't eat bananas quick enough, I freeze them for Green Monster smoothies later during the week. I've also done this with gazpacho, homemade applesauce, and smoothies. 

I hope these tips help! I used them when I went to the farmer's market and grocery store today. I also have a few new recipes to try this week so look for those soon! My goal this week is to severely reduce my food waste which also means limiting eating out and cleaning up my diet again. Will you join me?

How do you prevent food waste?

Hello, friendlies! I apologize for my long absence. I planned on pre-writing some posts before my trip and as usual my plans didn't quite pan out. Honestly I'm glad to have a little break from everything. Now that WORK IS OVER - yes, I'm the happiest unemployed person you'll ever meet - my schedule is wide open. Time to catch up on all things blog-related!

So last week(end), Nick and I went on our first "adult" vacation in Atlanta. We've taken a few mini-trips over that past six and a half years (for those counting, our "half" anniversary was July 14...weirdos) but those were usually with family or short like when he accompanied me to my med school interview in Kansas City last fall. Anyway, it was a new experience for us and the start of our lifelong goal of attending a baseball game at all 30 MLB ballparks. Collectively I think we have eight or so down but together we now have two, which is what really counts . We're thinking Detroit or Pittsburg next...nothing too expensive for quite a few years!

We left Cincy on Wednesday morning super early and made it to Atlanta in about seven hours - thankfully I wasn't driving. The best part? We didn't kill each other. When I'm in a car for hours on end, I tend to get pretty stir crazy and end up talking a lot (or making stupid noises to fill any silence). Next time Princess Heather says we fly.

Our Route//Pretty Smoky Mountains//Soy Chai Latte//A Typical Heather Face

Confession time: I'm enamored with the South. I don't know whether it's the accents, the charm, the beautiful scenery, or my issues with reality but driving into Atlanta was a magical experience for me. Don't hate me because I'm crazy. I kept looking for any sign of The Walking Dead or Real Housewives of Atlanta - a building I recognized or a sign, maybe a walker, something! When I love something, you'll know and I <3 Walking Dead & trashy reality TV. 

OK so we made it to our hotel and we were tired. I elected to workout (my own and only workout all weekend) & Nick took a nap which was well-deserved after driving the whole way. 

I ran two miles on the treadmill in accordance with my Hal Higdon training schedule and I hated every second. Treadmills suck. I'd much rather be outside which I easily could have done. We were staying in Buckhead which is a very nice part of the city (not scary) but knowing me I'd get lost. I also did a few rounds of tabata for arms and I was dunzo - I'm on VAY-CAY-SHUN, as Nick says. I used this to justify any poor food or beverage choices during the trip.

Speaking of food and beverages, can I just say that Atlanta has the coldest beer I have ever tasted? It was magnificent. (Is this a Southern thing? Or just a smart people thing?). As far as eating, I let myself have free reign. I don't get to go on a lot of trips and I see nothing wrong with going a little crazy. My favorite ballpark food of all time is nachos with lots of jalapeños. You better believe we got them at BOTH games. Sue me, I love that fake cheese!

With that said, we really didn't "over-do-it," in my opinion. One of the good things about going on vacation with Nick is that he doesn't like sweets much so we never got dessert. We share things and like to try different foods so that helps!

Lunch at SevenLamps - Everything in Atlanta has paprika on it!

Brunch before we left - Eggs Benedict with Fresh Orange Juice

When in the South, Drink Bourbon. 

Thursday and Friday nights we had tickets to the Reds vs. Braves and lucky for us, there were a lot of Reds fans there! We met so many nice fans of both teams - that's probably why I love the Midwest and the South so much. Everyone is friendly and willing to help each other - they even helped us figure out how to use the MARTA. Yo Cincinnnati - it's time for a better public transport system like every other city!

Nick's Face //Random Pictures of the Field & Stadium

The games were awesome! I don't remember scores and who won because it's more about the experience for me - let's just say, the All-Star break is coming at a perfect time. I just love the excitement of being in the crowd and cheering for our team (aka being obnoxious). Turner Field was an excellent place to watch a game plus we had killer seats (probably because we bought tickets like three months in advance). I would go back in a heartbeat!

Another highlight of the trip was our brief trip to the CDC - Centers for Disease Control and Prevention which is headquartered in Atlanta  and located near Emory University. I think we've already established that I'm a big nerd. I love museums, monuments, history, and touristy activities when I go on vacation. That's always how my family has always been. Nick is accustomed to boating on the lake or going to the beach so our experiences and expectations are very different. I need itineraries and plans (aka control) so I had to let go of my type-A, only child behavior and relax.

Working for the CDC is a dream job of mine. I have never really taken this dream seriously because I know how impossible it would be - especially for someone with no research experience at this point (I just don't like it - I want to be in the clinic). Infectious disease has always interested me so I was excited that I convinced Nick to go to their museum!

CDC Signs// Posters for Hand Washing & Small Pox Vaccination

Transmission Electron Microscope//List of Pathogens Examined by Microscope//Machine used for Smallpox Vaccination// Iron Lung

The museum was awfully small but still very interesting. I wanted to see more but I guess that's what the Smithsonian is for...whomp whomp. I also wanted to buy a haz-mat suit (for Halloween - duh) but that's not an option either.

Finally, a few outfit pics.

When will I stop with the crazy eyes? 

Please note, this mirror was surprisingly forgiving. My baby-making hips are like five times wider, I promise. The important part of this is that I'm wearing SHORTS. Aside from my running shorts, I haven't worn colorful summer shorts for a loooong time. I packed these babies thinking they probably wouldn't fit because they were a little too snug to button when I bought them. BAM. They fit! Let the happy dance ensue!

That's all, folks! I'm back and I'm getting lots of work done. Thanks for reading! I have a lot of cool things in the works in the next few weeks so stay tuned (a giveaway or two?).

   

Today I'm linking up with for Monday Mingling and I <3 Bloglovin'! 

We only have one week to find a new reader for all our blogs before Google Reader goes away.  I highly recommend Bloglovin'!  It's the only way I keep track of all the blogs I read and you can import you Google Reader in one click! 

 

Another chill weekend.  Nothing exciting to report. I honestly love weekends where I have nothing special planned - especially after long weeks. 

I kinda feel like I'm letting life pass me by right now. I'm waiting for work to be over, to start school, and to have more free time time to sleep. I'm like a half version of myself. I'm cranky and irritable and I'm losing sight of the fact that I only have two months left in my hometown. Such a crappy feeling but it's about to get better...

On a more exciting note, this weekend is going to be EPIC. Friday night we have the Kenny Chesney concert which everyone and their grandma is going to. It will be Uh-maz-ing! 

Then on Saturday, I get to go "home." 

Via

AKA Bloomington, IN. My roommate/sorority sister is getting married so I will be reunited with my best friends and I get to celebrate in my favorite little corner of the world. Could it get any better? Other than letting me start college in the fall as a freshman and live it all over again, no!

Part of the reason I decided to start the Advocare cleanse was in preparation for the wedding. I'm scheduled to end on Wednesday but I'll probably keep going until Friday night and then take two days off for the celebrations. 

I was really worried about how this weekend would go while cleansing. Nick and I both live at home right now so I usually head to his parent's house for the weekend. We are on our own for meals a lot of the time since he and I or his parents are usually out and about.  This usually results in us eating out a lot.   

I'm just gonna say it...I cheated a little this weekend.  I still did my best to make good choices and stay within the guidelines about 75% of the time. I'm not too upset about it considering all the temptations that I was up against but I am interested to see how the scale responds tomorrow morning. 

Shrimp lettuce wraps

We tried a new restaurant this weekend called Yard House. First of all, the menu was huge with so many yummy options and over 160 beers on tap. Talk about unfair!  That's my biggest accomplishment of the weekend - I didn't drink at all even though Nick joked about how boring I was.  Oh well, it's one weekend! :) That's pretty pathetic isn't it? 

On Saturday afternoon, we decided to check out Findlay Market which is a huge farmer's market in Cincinnati. It was my first time visiting and I wish I would've taken more pictures!  We ended up getting some delicious gelato - mine here is a vegan mango rum sorbetto which tasted like heaven! (hey...it's fruit, right?) It reminded me of the three weeks I spent in Germany between my senior year of HS and freshman year of college.  I think we ate gelato every single day. YUM - so much better than regular ice cream.

I was just asking for trouble with temptation. For dinner we ate at The Wine Guy which is an awesome restaurant at The Banks project right on the Ohio River. They have a HUGE selection of wines and I didn't get to try any of them. Seriously, what was I thinking doing this to myself?  

To make matters worse, we had a waiter that thought he was a lot funnier than he really was. After I told him I was just having water he proceeded to keep pressuring me to order a drink (I mean really...). It was funny the first time but after that I was starting to getting really annoyed and frustrated.  I said "no," now get the eff away from me (and lose the gold chain!). Thank god I didn't say I was doing a cleanse or he probably would've shoved bread pudding down my throat. Strange dude.

Look at all the pretties!

The rest of the weekend was spent watching crappy TV, taking the dog for walks in 90 degree weather, and avoiding any sense of productive behavior. Now as I hit the home stretch of this cleanse, I'm gonna buckle down and kill it! Next weekend is going to be the perfect motivation! 

Here's my pretty city. I'll miss it!

How was your weekend? 
How do you avoid or minimize weekend temptations?
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