Juggling the Busy Life of a Working Mom (and a bonus slow cooker recipe)

This week I have spent a lot of time thinking about Time Management!! As a full-time working mother I certainly have my hands FULL!!! I often sit back and think "how can I be more efficient at getting all of this stuff done?" Well today I'd like to share some of the things that I've learned.

On my weekly Beachbody Coach Call my coach asked us to split a piece of paper down the middle. On the left side write your priorites and on the right side list your daily activities. The point of this assignment was to really take a look at what we do on a daily basis that is helping us keep our priorities in line and what is keeping us FROM our priorities. Think about how you can better manage your time to get the most done but still be the loving mommy and wife you need to be! This was really an eye opener for me. It made me think about what really NEEDS to be done vs my need to cross things off my to-do list.

Think about some short cuts you can take to save you a TON of time...let me share a look into my daily routine and a few tips I will definitely be incorporating immediately.

There are certain things that MUST happen on a daily basis for me. I have made health one of my priorities so that means that I wake up each morning at 5am before my family so I can get my workout in. They are short but effective so I have no time to waste! As I start the DVD and let it load I throw in a load of laundry...This takes me literally less than a minute, I'm ready to get my sweat on, and I've already started my chores. Depending on the length of the workout, it's now almost 6am and the washer is done. Back to the garage to throw it in the dryer...again less than a minute. Now it's time to get ready for work...shower, get ready, make the bed, wake up the baby and breakfast for all. My amazing hubby has a later start time than me so this allows me to get ready while he entertains our son!! Now off to daycare and work. 5pm rolls around and it's time to pick up the baby and start the night time routine. I try to focus on my son at this time and worry about the rest of my responsibilites after he's gone to bed. So we play, build, go for walks, dinner, bath, stories and bed. Now its time to buckle down...I fold that laundry that's ready for me in the dryer, check in with my challenge groups, pack lunches for the next day, pick up the kitchen/dishes and living room. This is also the time that I use to spend a little time on my personal development, read a book, etc then it's off to bed to do it all over again!!

Here are some time saving tips that I've learned recently, many from other full time mommies, to help us keep juggling all the responsibilites we have.

* Get everyone to pitch in!!
-  Even the little ones. Try this cool tip...however old they are that's how many "chores" they have. The 2 year old (picks up toys, puts sippy cup in sink), the 5 year old (picks up toys, puts dishes in sink, puts clothes in hamper, picks up room and puts crayons away).
- Divy up the work with your spouse. In our household it works great because we have different schedules. I can run the dishwasher if its ready in the morning and my hubby can unload it when its done. Or he can start it when he goes to work and I'll empty it that evening. It's all about sharing the work and balancing schedules!

* Tips for the kitchen -

SLOW COOKER!!! This is one of my ALL TIME favorite things. There are a TON of clean eating recipes including the BBQ Chicken that I made last night, SO YUMMY! These are great because its a no brainer. Just throw everything in, turn it on and be on your way. Dinner is ready when you walk in the door. You should also use a crock pot liner...I used one this morning and there is absolutely NO cleanup. The liner kept all the liquid inside...LIFE SAVER!!!
                  
Preparation - Take about an hour on Sunday to prep for the week. This is a HUGE time saver!!! When I get home from the grocery store I wash my fruit and veggies, chop them and bag them in indvidual servings for the week. I portion out anything I need for the week such as almonds, hummus and cottage cheese. That way each night I can just grab what I need for the next day and throw it in my lunch box and go. I also use Sunday to bake any chicken I need for the week, make egg muffins or meatloaf muffins (both hubby and kid friendly!) prepare salads, etc.

* Tips for the household -

Laundry - YUCK...who wants to do this??? BUT it has to be done. So each night before I go to bed I sort the laundry. If there is enough for a full load I throw it in first thing in the morning while I work out. Again...a no-brainer! Once my workout is done throw it in the dryer and start my morning routine. When I get home in the evening I'll fluff it if I need to, fold it and put it away.

Morning routine - This can be a challenging time for many moms on the go. So each night before you go to bed make sure EVERYTHING is done for the morning that you can do ahead of time. Pack all lunches, lay out clothes/jewelry/shoes etc, pack diaper bag, pack gym bag, put the dry cleaning by the door that you need to drop off, etc Can you prep breakfast ahead of time? At least you can set out the cereal bowls and milk cups...you'd be amazed at how much time you can save by taking these little steps!

Other - Hang small dry-erase board or chalk board inside the linen closet and pantry. As you run low on toothpaste or tuna mark it down on the respective boards. When you’re ready to go shopping, check the boards, make your list and wipe them clean.

I hope some of these tips have been helpful and I hope that I've been able to show you how the busy working mom can have it all while still being the happy mommy and wife!! Make sure you make time for YOUR priorities. Don't forget to take time to focus on you and spend time doing what you need to do. Me personally I MUST work out to clear my head. This balances me and allows me to be the best I can be!

BONUS: BBQ Chicken Slow Cooker Recipe!!!

Ingredients:
4-6 boneless, skinless chicken breasts (mine were frozen when I put them in the slow cooker)

1 lemon, quartered

1 onion, quartered

20 ounce clean BBQ Sauce 1 can of diet cola

Directions:

Peel onion and cut into quarters.  Cut lemon into quarters.  Place chicken breasts in crock pot.  Place onion and lemon quarters on top.  Pour in BBQ Sauce and diet cola mixture.  Cover and cook on low for 6-8 hours or high for 3-4 hours.

If you are interested in learning more about how you can start your journey to getting fit please contact me at mel_svale@hotmail.com or visit my site for additional information.  www.beachbodycoach.com/mrsbez

I would love to coach you to your weight loss goals and help you transform your life today!

Clean BBQ Sauce

Clean Eating BBQ Sauce(Makes approximately 10 servings) 


Ingredients
1 (15 oz.) can tomato sauce – no sugar added
1 (6 oz.) can tomato paste – no sugar added
1 tsp. low sodium soy sauce
2 tsp. cumin
1 tsp. paprika
1 tbsp. garlic powder
1 tbsp. onion powder
4 tbsp unsulfered molasses
3 tbsp. honey
3 tbsp. balsamic vinegar

Directions
Step 1 – Combine all ingredients together in a medium mixing bowl and mix well using a whisk.
Step 2 – Use as you would any other bbq sauce!

Eat and Enjoy!

Nutritional Content (estimated)
1 serving = 1/4 cup
Calories: 74
Total Fat: 0 gm
Saturated Fats: 0 gm
Trans Fats: 0 gm
Cholesterol: 0 mg
Sodium: 248 mg
Carbohydrates: 19 gm
Dietary fiber: 1 gm
Sugars: 13 gm
Protein: 1 gm

Turbo Fire - My SOULMATE workout!!

Well I just finished up my 12 week Turbo Fire challenge group, and let me tell you, I AM IN LOVE!!! I have truly found a workout program that doesn't even feel like I'm working out, yet produced AMAZING results!! Chalene Johnson is so upbeat and motivating and really keeps you moving and giving it your all. When I would start to feel tired or that I couldn't push any more she would yell out "GUESS WHAT...YOU'RE NOT TIRED!!!" and I would get a whole new dose of energy and push through harder than I thought possible. Chalene combines High Intensity Interval Training with fast paced cardio routines to maximize the fat burning and helps you to burn fat 9 times faster!! By doing this you start whats known as the "after burn". So hours after you've stopped working out your body is still burning fat while you go about your day. This is a great program for people of all fitness levels. There is a modifier "Ally" if you need to go at a slower pace but I promise you, you're still getting an amazing workout!

Having a young son I didn't think it would be possible to find "me time" to work out or if I finally had some alone time I would be too tired to work out. SO I chose to MAKE the time for ME!! If I wanted to be the happy mommy and the loving wife I knew I HAD to take care of me FIRST! I set my alarm clock EVERY morning for 5am and "pushed play". I even slept in my workout clothes sometimes so I could literally just put my shoes on and go. Some times it wasn't easy, I would hit the snooze, or lay there and try to convince myself that this warm bed was a much better idea than working out. But I DID IT!! I made myself the priority so I could be the best me for my family. I have also been drinking Shakeology through the 12 week challenge and I know in my heart of hearts that, Shakeology combined with Turbo Fire is what helped me acheive such great results!

In the last 12 weeks I have lost 18 pounds and 12 total inches. I feel better than I have in a LONG TIME. I have lost two pant sizes, I have the energy I need to keep up with a busy toddler and I just have an overall positive outlook on life!! I feel like this was the jump start that I needed, the push to take me to the next left of my health and fitness journey. I am so grateful for how my life has changed in the past 3 months that I have also chosen to become a Beachbody coach and help others to achieve their health adn fitness goals!

If you are interested in learning more about how you can start your journey to getting fit please contact me at mel_svale@hotmail.com or visit my site for additional information.  www.beachbodycoach.com/mrsbez

I would love to coach you to your weight loss goals and help you transform your life today!



Clean Eating 101

What is clean eating? How much do I eat each day? Are corn and potatoes vegetables? What are complex carbs? These are just some of the questions I get when I talk to people about clean eating. Today it is my hope to clear the air and get some of these questions and misconceptions cleared up for you.

How it works:

 It's simple, follow the eat clean principles....that's it....just follow the rules :)

What to do:

Here are the "rules" to clean eating.

• Eat more- eat six small meals each day.
• Eat breakfast every day, within an hour of rising.
• Eat a combination of lean protein and complex carbs at each meal
• Eat sufficient (two to three servings) healthy fats every day.
• Carry a cooler packed with clean foods each day.
• Depend on fresh fruits and vegetables for fiber, vitamins, nutrients and enzymes.
• Adhere to proper portion sizes. 

What are "proper portion sizes"?

JUST SAY NO!!! Try to avoid the following list of foods

• Avoid all over-processed foods, particularly white flour and sugar.
• Avoid all chemically charge foods.
• Avoid foods containing preservatives.
• Avoid artificial sugars.
• Avoid artificial foods such as processed cheese slices.
• Avoid saturated and trans fats.
• Avoid sugar loaded beverages, including colas and juices.
• Avoid or do your best to limit alcohol intake.
• Avoid all calorie dense foods containing little or no nutritional value. I call these anti-foods.
• Avoid super sizing your meals.

What CAN I eat???? Great question!!! Here are some examples :)


Lean Protein:
6 portions each day.  A portion is:

 

• 1 cup or handful of dairy products such as low fat soy, almond, hemp, rice, or skim milk, cottage cheese, kefir, yogurt cheese or plain fat free sugar free yogurt.
• 1 scant handful of raw, unsalted nuts (also a healthy fat)
• 2 tablespoons of all natural nut butters such as almond or peanut butter (also a healthy fat).
• 1 palm sized portion of lean meats such as chicken, turkey, fish
• good quality, sugar- and chemical- free protein powder (hemp, soy or whey).

Complex Carbohydrates from Fruit and Vegetables:

6 portions each day.  A portion is:

• 1 cupped handful or a piece of fruit such as berries, grapefruit, melon, apples and mangoes.
• 2 cupped handfuls of vegetables including broth based/vegetable puree soups.

Complex Carbohydrates from whole grains and starchy carbohydrates: 

2-4 portions each day.  A portion is:

• 1 scant handful of high-protein, sugar-free cold cereals, such as clean muesli or granola.
• 1 cup of cooked cereal such as oatmeal
• 1 piece of whole grain bread or wrap (Sante Fe tortilla wraps from Costco are a great option)
• 1 handful sized serving of sweet potato, yam, banana, corn, carrots or squash

Beverages:

• 2-3 liters per day of fresh water with no sodium
• Clear herbal tea (unsweetened)
• Black coffee in moderation
• Green/Black tea

Sweeteners:  Use in moderation.  Avoid Artificial Sweeteners.

• Agave Nectar 
• Maple Sugar Flakes
• Rapadura Suga

If you would like even more support please head over to my site and sign up and I'd be glad to provide you with daily motivation and support to help you accomplish your health and weight loss goals!  I have lost 30 lbs to date with clean eating and regular exercise.  No starvation just healthy whole meals.

Happy Clean Eating!!

Kitchen Makeover

Kitchen Makeover

Today I want to share with you how to reorganize your kitchen, pantry and fridge so that success is not just simple and convenient but visually enticing!

The right tools in the right places!
Each tool that you use on a daily and even mealtime basis should be kept close to the area where you prep your food.  I suggest having the following all in one drawer, plastic container, or cupboard for quick and easy access:

• Paring knife
• Vegetable peeler
• Measuring cup
• Food Scale
• Snack size plastic bags
• Plastic 1 cup size reusable containers

Warning:  Open bags can lead to saddlebags.  You and I both know we are going to keep reaching into that bag of snacks or treats and eat well beyond an individual portion.  Here's what I do:  Repackage bulk snacks-say, raw almonds into baggies of 14 almonds.  When you come home from food shopping take the time to divvy up food by serving sizes.  Use plastic bags or storage containers to organize your food into the right portions.  For example, a portion size of pretzel sticks is 10.  Put 10 in a little bag and put them in the pantry at eye level.  This makes it simple for grab and go snacking!!

A recent Cornell University Study found that we consume 90 percent of our food mindlessly. We simply eat because it is placed in front of us or because we've placed it in front of ourselves.  It's time to get conscious about what-and how much- we consume.

My suggestion is to open up your fridge and pantry.  Then dump or donate anything that a well-tuned athlete wouldn't eat.  If that box of lucky charms for your kids is constantly calling your name, ditch it.  Stepping into your kitchen shouldn't be anxiety producing!  Make it easier on yourself to make health choices by eliminating the temptation of poor choices.

Merchandise your food!
Food marketers play into our impulsive choices by paying millions of dollars every year to have name brand products placed on the right shelf at the right level.  Why do you think all the sugary cereals are placed at your chest level on the shelves at the grocery store?  It's because that happens to be the eye line of a child sitting in a shopping cart.  Clever!!!

So now let's talk about placement!!!  You can do this too with the same techniques in your pantry or fridge.
When we stand in front of the fridge, we tend to grab whatever food takes the least amount of time to prepare and that "looks good."  The healthy stuff, like fresh produce, we hid in the drawer that's difficult to get to and even easier to forget!  So when you get home I suggest that you unload your groceries, clean and display your fruit in clear plastic containers or bowls.  Place berries and raw veggies at eye level.  You can even buy pre cut veggies if you don't have time!!!
Arrange your greek yogurt near the berries and veggies.  Store cottage cheese nearby as well.  Place healthy whole foods at eye level near the front of the shelf.

When you are building muscle, hard-cooked egg whites are a great source of lean protein, and they're easy to prep so they're ready to go!  Boil a dozen eggs on Sunday night, then peel and place them in a large storage bag.  Now, all you have to do is remove the yolk, dice up your egg whites, dump some salsa in there and BAM!  Or you can just eat your egg whites on the go whole!

Other fast protein sources to be stored at eye level include prepackaged tuna packets.  Though they store well in the pantry, I keep them in the refrigerator.  Who wants a warm tuna sandwich?

Now when you find yourself staring mindlessly into your fridge, you'll see the stuff you should be eating!  It's washed, cut, enticing and ready to go!!

Replace this with that- Look in your refrigerator for regular staples.  Now, do some soul searching and ask yourself if you're willing to try a healthier alternative.  Do you make the kids PB&J every week?  Would they notice if you picked up sugar free or low sugar jam or jelly?  If you don't say anything...probably not!  I love cheese but instead of buying a brick of it you can stock up on individually packaged string cheese!  They are portion controlled and appropriately sized.  I don't have the time to look at the packaging to figure out how many ounces is a single serving.

What about trying lower sugar or organic version of many of your regular condiments?  Ketchup now comes in all natural with no high fructose corn syrup, dijon mustard you can buy with no added sugar.  I substitute sour cream with greek yogurt quite often.  I also never ever cook with butter!  Instead I use cooking spray or olive oil in a spritzer bottle!

If you are not sure which brand or version is better choice wise then use an app like Fooducate which allows you to scan the bar codes of two products and do a side by side self comparison. Each item is given a grade based on its nutritional content, which makes it convenient for quick decisions.

Pantry MakeoverMost of the healthiest foods will be perishable and stored in the refrigerator.  Once you have that in order, it's time to tackle your pantry!
First, let's decide what you would go to the pantry instead of your fridge for!  Well, often we go for carbs, something fast, something crunchy, something sweet.
That's fine, but let's create healthier temptations!

Those foods that are lower on the good for you hierarchy can go in the hard to reach spaces!!!  Way up high where you would need a step stool!
I use the eye and chest level shelves to place the healthiest nonperishable items.  Nothing bought in bulk ever stays in its original container.  I open, repackage, and display those items in inexpensive containers like wicker baskets or square plastic storage bins.  It keeps everything organized and makes choosing healthy so dummy proof that the foods almost jump into my hand.
So here is what you can find on my shelves:

• Brown Rice Unsalted rice cakes
• Unsalted Raw Almonds, Cashews, Peanuts
• Instant rolled Oats
• Protein Powder
• Shakeology
• Canned Low Sodium black beans
• Canned low sodium diced tomatos
• Instant Brown Rice
• Dried Fruit such as craisins, raisins, cherries
• High quality protein bars

Will you be able to find cake mix and cookies in my house?  Yes!  But you probably will have to move a few things around to find it!!  Outta sight-outta mind!!!

Lastly, put things where people know to look for them.  I basically stock the same stuff all the time.  I maintain a list and check off what i need.  But there is no mystery.  No one is opening the pantry and expecting a sudden influx of cookies or chips.  Boring?  YES!!!!  Intentionally!!!  You see, if you never knew what you might get when you opened the pantry, you'd go there first!!!  I don't want my family to eat from the pantry.  The pantry is where emergency foods live.  Let's face it, with few exceptions, just about everything in your pantry is processed!  The healthy stuff is in the fridge!!!

Good luck!  Don't hesitate to message me for additional information or tips to help you get started with your own kitchen makeover!!!

Things to do right now to get started!!!

1. Remove high fat, high sugar temptations from the kitchen.
2. Survey the refrigerator for frequently consumed foods that can be swapped out by lower fat and reduced calorie alternatives.
3. Stock up on small plastic food bags, snack containers, and clear plastic fruit bowls for display.
4. Arrange prep tools in an easy to reach place.  The fewer steps, the better!
5. Spring clean your fridge, make room for the fresh stuff.
6. Divide snacks into individual servings and arrange in the front and center of the pantry!

 

 

If you are interested in learning more about how you can start your journey to getting fit please contact me at mel_svale@hotmail.com or visit my site for additional information.  www.beachbodycoach.com/mrsbez

I would love to coach you to your weight loss goals and help you transform your life!

30 Day Shakeology & Healthy Eating Group

 

I have had lots of questions about Shakeology, healthy eating and just learning to live a healthier lifestyle in general! I love answering my customers and friends questions but I really really want to make sure that I am providing you with the most supportive environment so that you can be successful. It's easy to lose track of 10 different conversations through email and facebook so instead of having separate conversations with people I decided to develop a 30 day Shakeology and healthy/clean eating group.

Did you know Shakeology has all of these and more?!

 

Who should do this challenge group?

 

Anyone who is interested in trying Shakeology but is afraid they won't like it or doesn't want to invest the money because of the cost. It is also a great opportunity for someone who has a busy lifestyle but wants to learn to eat healthy and have energy naturally to get through the day. This group would benefit someone who has a significant amount of weight to lose or someone who only has a few pounds to lose. This group is about living a healthy lifestyle and changing your outlook on life.

This group is also for those that have no idea with were to start in regards to proper nutrition and feeding their bodies to fuel their metabolism.

 

You are not alone in your weight loss journey

 

 

What is the 30 Day Shakeology/Clean Eating Group?

 

It is a closed facebook group in which I will provide you with everything you need to know to transform your kitchen and your eating habits. I want to create a supportive, motivating environment where you can share your struggles with food, managing your time and losing weight.



Meal Planning

Meal Preparation

Healthy Recipes

Snack Ideas

Dealing with temptation

Traveling and eating healthy

Working full time and eating healthy

Etc

What do I need to do to join this group?

All you need to do to join the 30 day Shakeology/Clean Eating Challenge is invest in Shakeology Home Direct for 30 days. Yes, that means if you don't already have it, you must get it! I can tell you how! You only have to commit for 30 days and if at the end of the month you saw zero results or did not like it, then I will personally help you return your Shakeology for a full refund! 3o Day Money BACK GUARANTEE! By you investing in your health and replacing 1 meal a day with Shakeology I will transform the other meals of your day to give you the maximum benefits to get you losing weight, increasing your energy, controlling your cravings and feeling alive and energized. Shakeology is not just another protein shake. It has over 70+ natural ingredients with the right combination of carbs to protein to keep you full, satisfied and energized. It also comes in multiple flavors, Chocolate, Strawberry and Greenberry, plus Vegan Chocolate!!

 

 

Does this sound like something you want to do?Well, then grab a spot today! Limited availability. I am keeping this group small so that each participant can have my individual attention. You can reserve your spot by emailing me at mel_svale@hotmail.com or going to my site and creating a free account to receive additional information. The group begins on October 22nd. All orders must be placed by October 15th to ensure delivery in time for the start!

There is no better time than now to start investing in your health!

 

Clean Eating Creamy Peanut Butter Pumpkin Dip

I absolutely love the fall and all the yummy fruits and veggies. And what's better than combining it all with some peanut butter!!! Can't wait to share this at our next gathering.

Clean Eating Creamy Peanut Butter Pumpkin Dip

Makes 2-3 cups

Prep time 5 minutes

Cook time 10 minutes

Total time 15 minutes

Ingredients

1 Cup pumpkin puree

1/3 cup natural peanut butter

1/4 cup pure maple syrup

1/2 cup almond milk

1 tsp vanilla

1/2 tsp cinnamon

1/4 tsp nutmeg

Directions

Combine all ingredients in a small saucepan and cook over medium heat. Stir frequently as ingredients war up and whish until smooth. Once the dip comes to a slow boil, lower heat and cook for 5-10 minutes, stirring occasionally to avoid scorching. Serve hot or chilled on your favorite fall fruits.

Credits: cleaneatingchelsey.com