Posted in Nutrition

Blissfully Lively Weekly Dinner Menu

Oh my goodness I have been working on these PDF’s for so long that I can’t even believe they are done {I thought they would never look right}! When I say I am not a graphic designer I WHOLE HEARTEDLY MEAN THAT! Holy smokes it’s so time consuming when you don’t know what you’re doing. So shout out to any graphic designers you’re killing it!

I hope you all are excited for todays post because I sure know I am excited to launch this new blog section for you guys. So this is the BL Weekly Dinner menu section where every Sunday at 7am EST I will update the menu PDF’s to read new dinner recipes that you can choose from for the week.

Starting out I only created 3 recipes because I felt like 5 was overboard, and people don’t normally cook dinner every night because some nights they eat leftovers! So every week there will be two different PDF’s one called “the Menu”which is a PDF outlining the 3 recipes for the week and their ingredients. I created this one specifically for people to print off and take with them to the grocery store so they can check the items for the 3 dinners off their list. The second PDF is “the directions” or the step by step process you will take to create said recipe. This was created to as well print off and keep in a binder, or back of a cook book you use!

My goal with these PDF’s is to update them weekly giving you guys 3 different recipes for every week allowing you to build up your healthy dinner recipes and have many options to choose from on any given night. My hope one day is that this will turn into a full fledged cookbook but i’m leaving that in the goals category for now :).

Let me know what you guys think! {If you click on the PDF it will bring you to a separate screen to print from}. Print these guys off and stash away in a binder, cookbook or car so you don’t forget to bring them to the grocery store with you {like I always do}!

Happy cooking!

Click here to print off the first PDF 🙂

Click here to download 2nd PDF 🙂

xo,

Lauren


How to Properly Fuel Before & After a Workout

I recently was chatting with one of my friends and she started talking about pre workouts, supplements, aka workout fuel & {if you guys know me you know I don’t love supplements so I began tuning this out a bit} I snapped back to reality when I heard her say “Yea he doesn’t eat after his workout because he thinks that will burn more calories & make him lose weight”. I literally said outloud at a coffee shop for all to hear WHAT THE ACTUAL FUCK? 😬🙊

WHOOPS!!

BL Workout Fuel

I did not mean that in a mean way by any stretch of the imagination, I was just so blown away that her friend actually thought this that I couldn’t control my thoughts! That there are people out there that still think that depriving your body of nutrients, the fuel that it needs to run means that you will lose weight?! After this conversation I knew immediately that I needed to bring this topic to the blog to give you ladies a hopefully helpful rundown on what you should be eating before and after a workout & WHY!

I think the why is important because a lot of websites I check out or {Pinterest, where I know a lot of us ladies go for info} give you the recipes to create but never the why or the knowledge/ info behind explain it.

So here we go.

Before After Workout Fuel

Why Should We Fuel Before/ After a Workout

It is very important to eat a little something 45 minutes to an hour before a workout, why? Because your body needs energy to exert energy. This energy comes from sugar which comes from the foods that you eat. If you don’t provide your body with the necessary fuel and decide to workout hungry your body will begin to use your own muscle tissue as fuel, you won’t be shedding fat and gaining muscle you will just be eating away at the muscle already there. GROSS. Think of it this way it’s like your body is a car. You wouldn’t ever try to gun it and drive 90 MPH to work on empty would you? With this being said you also don’t need to eat a large meal before working out. A quick little snack of carbs & protein is best {I will give you a few ideas below}.

After a workout is also extremely important to fuel your body up! When you workout you essentially break down your muscles so they can repair and grow stronger, also during this workout you deplete your body of electrolytes, fluid & glycogen {which is basically the energy your body runs off of}. So eating after a workout basically helps repair the muscle tissue and build new tissue! After a workout protein, good fats & carbs are key!

What We Should Be Eating Before/ After A Workout

Before a workout snacks that are high in carbs & protein are what you need such as an apple or banana with almond butter/ PB, yogurt w/ berries, or some PB Protein Energy Bites.

After a workout foods that are high in protein, good fats & carbs are just what you need to refuel. If you workout in the morning a veggie omelet with a side slice of avocado toast is perfect, or my all time favorite Banana Coconut Overnight Oats! Or if you find yourself working out before lunch/ dinner something such as tuna salad on whole wheat bread, or grilled chicken with sweet potatoes works perfectly.

Xo,

Lauren


Why Pre-made Shakes Will Never Be as Good as Homemade

We all know them…The infamous shake that will make you lose 5 lbs, become your meal replacement or even AMP you up before a workout. The crazy ass tag lines that people throw on these things with words like “probiotics”, “daily vitamins”, “protein”! Makes us think that we have to be consuming one of these pre made, store bought {not to mention outrageously expensive} shakes because hello they’re the holy grail, the full package…spoiler alert NOPE. When something seems too good to be true, it is.

Now don’t feel discouraged or down if you have tried these type of shakes, used them, or even replaced meals with them because we only learn by doing! But be thankful you’re here now reading up on what you should be eating instead of that store bought “just add water” junk.

BL Shakes

Two words…WHOLE FOODS

Foods that will give you all of your necessary macro and micro nutrients. Foods that include proteins, carbs, veggies & fruits. Foods that will nourish the body straight from the source. Eating whole foods will always be better than a meal replacement whether it’s a shake, bar, or other supplement because many of the popular ones contain added sugars, preservatives and other gross shit that you simply don’t need.

This being said…of course we don’t always have time to prepare or eat whole foods and sometimes we just need something a little more convenient…enter the homemade shake! If you are pinched for time and need to make something quick to take with you out the door a HOMEMADE shake is a great option. This should be made from foods you would normally consume such as peanut butter, greek yogurt, banana, frozen fruit, etc.! You can throw in whatever ingredients you want as long as it’s real food. My personal favorites are:

  1. Frozen Berries, a handful or 2 of spinach, a banana, greek yogurt, a splash of OJ and a scoop of protein powder.
  2. Banana, scoop of PB, Ice, Almond/ milk, scoop of protein powder, half avocado, carton of plain greek yogurt.

The goal is to give your body a healthy mix of proteins, carbs & fats to refuel and recover.

At the end of the day, we should begin to look at shakes as a snack between meals when we’re on the go to keep our bodies running, but they should never take the place of a whole meal! If you have the choice always choose real foods in their whole form over shakes!

xo,

Lauren

— In need of more nutrition info? Stick around & take a peek at the Blissfully Lively Nutrition Philosophy.


Blissfully Lively Nutrition Philosophy…Balance

Nutrition

Woah it feels like deja vu writing this post, considering I’ve posted about both the BL Wellness Philosophy and the BL Fitness Philosophy in the last few weeks. If you guys didn’t read those yet go check them out and if you didn’t know there will be two more of these philosophy posts coming up. Including the mindfulness philosophy and a philosophy recap post putting together all of the philosophies in one place and explaining how they all connect!

I decided to write these BL philosophy posts to give you guys the gist on what I believe in and what you will find here on BL going forward. After all of these philosophy posts are out there I will begin breaking them down starting with the fitness posts. I will give you guys an in depth look at how I program my workouts giving you knowledge to program your own by using BL as a resource. I will also give you guys a look into how I plan out my meals, what I eat weekly, how I prep, basically your guide to eating right!

I will also breakdown the mindfulness philosophy into manageable tips to help you give back, cherish your time away from social media, and help you be more present in everyday life. Basically your wellness wants all in one place! I just want to add that we are all a work in progress. and while everyones wellness goals are unique my hope is that these philosophies will serve as some knowledge and inspiration to help others.

Ok, so now that I’ve given you guys another little overview why not hop right into the Nutrition Philosophy!

blissfully-lively-nutrition-philosophy

The bottom line with nutrition is balance coupled with whole real foods. I think that preparing and eating whole foods such as fruits, vegetables, nuts, whole grains, lean proteins, etc. is what your body needs and will thrive off of.

I also encourage cutting back on the sugar intake/packaged salty snacks which means processed sugars such as candy, ice cream, cakes and salty boxed snacks such as chips, cheeze-its, goldfish, pretzels, etc! With that said I believe in a little thing called…

Balance

and want people to wholeheartedly realize that this is a lifestyle i’m promoting so treating it as such is necessary!

In everyday life we have cravings for things that might not be super healthy such as the sweets listed above and that’s ok to give in to those cravings once in a while but always sticking to the rule of 80/20… 80 percent of the time eating whole foods that you should and 20 percent of the time eating foods you want or {cravings} . Of course over time that 20 percent starts to shrink because as you eat good foods {80 percent of the time} your body wants more of it. The bottom line is If you go out to dinner with a friend and split a chocolate tort. I want you guys to know that that’s ok. Where it becomes a problem is when you are splitting a chocolate tort. every single night! and never resetting to think on your nutrition habits.

And by resetting I mean thinking about what you are eating/ doing for exercise and putting yourself back on a healthy and motivated path fueled by whole foods and strength workouts!

I know this was a lot of nutrition information to digest, but here are a few main take aways to get your started & be on the lookout for more posts to break this down further.

  • Cook most meals at home
  • Eat mostly real whole foods {foods with only one ingredient…banana, chicken, almonds, etc.}
  • Follow the 80/20 rule
  • Drink more water, most people don’t drink enough!

xo,

Lauren

Feelin’ like you need to start from the beginning? Take a peek at the Blissfully Lively Wellness Philosophy.


Thanksgiving Cravings & Portion Control

Blissfully-Lively-portion-control

{Photo}

Ok honesty trumps all right now and I have to get something out there. I have a problem with portion control when it comes to holiday food. I always take way too much food because of the excitement to eat fresh carved turkey, fluffy mashed potatoes and douse it all in gravy. But sadly I end up eating way too much and feeling so sluggish and gross after. I’m sure others can relate. I WANT ALL THE HOLIDAY FOOD AND I WANT IT NOW.

But this year i’m on a mission to control myself, and I decided to write this post because I know others struggle with this and need a little kick in the ass to get it the hell together during the holiday season. Here are a few of my tips to only eating until you feel satisfied, but still enjoying grandmas homemade chocolate chip cookies!

  1. Try to limit the alcohol: Alcohol contains so many empty calories & so much sugar that you could be instead getting from grandmas cookies and not having the embarrassing “oh shit what did I say to Aunt June last night” moment in the morning.
  2. Drink more water: Water will fill you up not allowing you to feel like there’s more room to stuff food in and hydrate you…it’s a win win.
  3. Rule of thirds: 2/3 of your plate should be filled with veggies and starch 1/3 with meat. Take a smaller amount than you think necessary, YOU CAN ALWAYS COME BACK FOR SECONDS, which you won’t need to cause your eyes at this point are way bigger than your stomach.
  4. If you want it, have it…in moderation: If you want a slice of grandmas pie, but also want a cookie, cut the cookie in half, and cut the slice of pie in half. Indulge in both BUT THAT IS IT! Now pick back up the water and keep drinking.
  5. Don’t stress: Thanksgiving or holidays in general are supposed to be a time of celebration with loved ones. Try and stick to everything in moderation but if you over indulge a bit it’s ok…It’s once a year…keep it all in perspective.

I hope these tips help you guys to have a delicious, happy and bomb.com Thanksgiving with loved ones! Come back tomorrow for my all time favorite indulgence Vanilla Chai Cheesecake Pie!

xo,

Lauren

 

 


Tips for handling the grocery store like a boss & a PDF just for you

BL Grocery Store List

The grocery store can be a bit of a daunting place when you’re trying to stick to eating healthy. Important (I don’t say diet) because eating healthy is a lifestyle not a fad or a diet that you stick to for a week and fall off because it’s unattainable. This is a change in lifestyle.

Because this change can come with questions, experimenting, and finding new favorite foods I thought why not create a list of my go to grocery store staples for a week of healthy eating and let it be up for grabs for anyone figuring this whole healthy lifestyle thing out. Anyone thinking hold the phone now what do I do with all these ingredients? Don’t worry a weeks worth of healthy recipes will be coming in a PDF soon too!

My grocery store list is in PDF form to make it easier for you to download, check off and carry with you to the store (or pull up on your iPhone will browsing the groc.). I have added all of my refrigerator staples, pantry staples, proteins, fruits/ veggie selections and even condiments to try and help keep those cravings at bay.

My number one grocery store tip that I’m sure you’ve heard before is:

STAY OUT OF THE MIDDLE AISLES!

Work the perimeter of the grocery store to grab all of your healthy eating staples. Now there are a few exceptions to this rule including:

  • Rice/ beans
  • Chicken/ Beef stock
  • Tea
  • Blue corn tortilla chips (sometimes you gotta make a taco bowl)
  • Granola/ wholegrain cereal

Other than that I stay far away from the tempting middle aisles that house the goldfish, chips, sugary drinks, etc! Because they’re salty/ sugary, filled with too many empty carbs with no real nutrients and can ruin any healthy progress made. Fruits, veggies, proteins, and small amounts of grains are where it’s at!

Trust me once you cut out the crap (candy, processed sugar, energy/ sugary drinks, chips, sugary cereal, bagels with heaps of cream cheese etc.) (just to name a few) your body won’t crave it. Stay hydrated and fill up on real food and your body will LOVE YOU.

The items on this grocery list are all included because they’re what I buy the most of, and what I think help create the healthiest meals. As you can see I didn’t add steak to the proteins section because I don’t buy it often. Not to say that it isn’t a good protein, I just personally prefer meats lower in fat such as ground turkey or chicken, but this being said I definitely do eat steak just much more rarely than say chicken.

This is my ideal list. The list that I go in to the grocery store with for a weeks worth of healthy meals, but what I come out with might be different from time to time. Hello I am human and cravings sometimes get the  best of me just like I’m sure sometimes they get the best of you too. This is why I believe in a healthy balanced lifestyle. Not a system that has you drinking crazy shakes for meals and cutting out all carbs. It’s ok to indulge every once in a while it’s bound to happen but it just needs to be under control. You can have a small piece of dark chocolate after dinner even nightly if that helps you keep the cravings at bay. BUT! keep it to one piece a night or don’t buy it at all.

I want to close this post by saying eating healthy is a process and takes time! The hardest part can be taking that first step {out of the middle aisles 🙂 } but you will immediately feel the difference that healthy whole foods makes on your body. It is worth it. Trust me just stick with it.

Slip ups are also bound to happen so be conscious of this put down the donut and start right back where you were before you made the slip!

 It’s just about BALANCE and eating WHOLE FOODS if you stick to this rule you will be golden.

BL Grocery Store PDF list

Blissfully Lively Grocery PDF List (Click this link and it will bring you to the printable PDF)

Keep an eye out for Blissfully Lively Healthy Meals PDF coming to the blog soon! I hope you enjoy this printable and if you end up using it please send me an email or find me through Instagram I love connecting with people that read and utilize the blog! It makes me so happy!

xo,

Lauren


My Fav. Ways to Burn 100 Calories with Chobani

chobani 100 calorie

Who doesn’t love a tasty treat every now and then?…I know I do! but lately (the last month or so) i’ve been eating a few too many treats, and slacking on my daily workouts which = not feeling so great. The cause for my missing workouts is always time management issues! Being a working gal and going to school at night sometimes results in 12 hour days and the last thing I want to do is workout on a day like that!

Truthfully though getting a good sweat in would definitely make me feel 100 times better

So now that I have acknowledged this lapse in judgement (we all do it) and am back on track to being the happiest and healthiest version of myself, I have decided to dedicate 30-40 minutes a night to exercising in whatever way I am feeling. Some days that may mean yoga, other nights that may mean strength training, but whatever it is it gets my body moving and burning those calories. I know some may think it is impossible with their schedule but truthfully whatever you’re passionate about, you make time for it.

Along with working out, eating right is so important to me. I love crafting up delicious recipes that will fuel me for a kick ass day, or recharge me after a hardcore workout. Yogurt has been my go to lately as it is so easy to blend into a smoothie, substitute for mayo in a tuna sandwich, or even top with granola and eat on the go. Luckily Chobani has recently come out with Simply 100 Crunch– A light greek yogurt, naturally sweetened and loaded with flavor from the crunchy sidecar of all natural toppings (Mango Cone Crisp is my ultimate fav.). Wanna know the best part?

chobani 100

Only 100 Calories!

For guilt free munching to your hearts content! I usually snack on one of these after my PiYo class to replenish those calories and enjoy every last bite. The combination of light yogurt and that sweet and delicious crunch along with it’s easy grab and go container make it a perfect treat to snack on after teaching some awesome ladies how to get their sweat on. What’s not to love?

Here are a few other fun ways to burn 100 calories which include 10 minutes of skiing, 20 minutes of dancing, or my personal fav. 38 minutes of shopping!

simply100

Which ever your exercise preference, Simply 100 Crunch is the perfect guilt- free treat to indulge in. Thank you so much to Chobani for asking me to share the ways I burn 100 calories, and introduce you all to their newest tasty treat! What are you guys doing to live life a little lighter this year?

P.S. Go check out how Neon Blonde burns 100 calories the most fun way possible with Chobani! Click Here 

Live Blissfully!

xo,

Lauren


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