Week Two Menu : Dinner for One

Justin is gone so that means I have a lot of food to eat. It is not possible to keep my husband full - he eats dinner and then two hours later he is famished. The guy can eat! When he leaves, it is a HUGE adjustment in the way I cook. I cook less meat, less meals, and I need it to be quicker since I am helping Brooks with homework, letting Ava "help" and breaking up dog fights/play.

During the season, we go to at least 80 games, if not more. If I'm not prepared, I will eat nachos at the ballpark. Every. Single. Night. It's my weakness. Instead of taking one day to meal prep, I use the time while I am cooking dinner to chop up extra veggies for salads the next day, I box up meals in containers so I can grab them and heat them up quickly. I decided a long time ago that I can either have a clean house OR I can cook. I can either get dressed up with makeup and my hair done OR I can workout. There is no way I can do it all while also (trying) to be a good mom and wife. We can't do it all, people! That's OK! So today, choose your health - make a mess of your kitchen, and cook foods to nourish your body.

To make life easier this week..
*I bought a whole organic roasted chicken at Kroger. I shred the meat and use it to top my salads, put in soups, and I am making an almond butter chicken salad!
*I boil 6 eggs for quick snacks throughout the week
*I bought organic Brussels sprouts already shredded and organic broccoli slaw ready to go. (I feel so snobby using the word "organic" before each item, but I feel it's necessary to share - or should I just assume that you know I am pro organic? Ha!)
***I pre-made 8 meals last week while the kids were at school. It took one hour and was so worth it this week! (Scroll to the bottom for more info)

- Monday -

Breakfast: Meal Replacement Shake

Lunch: Edamame noodles with grass fed beef in organic red sauce***

Dinner: Mexican Quinoa

- Tuesday -

Breakfast: Meal Replacement Shake

Lunch: Chic-fil-A 8 piece grilled chicken with side super food salad

Dinner: Spaghetti Squash casserole with a side of sauteed brussels sprouts (mix with a tiny bit of chopped up bacon - nitrate free - balsamic reduction, and garlic YUM).

- Wednesday -

Breakfast: Meal Replacement Shake

Lunch: Leftover dinner from Tuesday

Dinner: Maple Dijon Pork Tenderloin - I usually make the one straight out of Danielle Walkers cookbook but it needs to be on the grill - and I don't do the grill by myself, so this is a great alternative.

- Thursday -

Breakfast: Meal Replacement Shake

Lunch: Almond Butter Chicken Salad*

Dinner: Chicken Quinoa Burrito Bowls

- Friday -

Breakfast: Meal Replacement Shake

Lunch: Taylor Farms Salad - I do not use their dressing or condiments provided - I add my own avocado oil, balsamic glaze, chicken, and avocado

Dinner: Pork Stir Fry*

- Saturday -

Breakfast: Overnight Oatmeal

The remainder of my weekend will be filled with basketball, baseball, team parties, and birthday parties. I will be packing my cooler of healthy foods so I don't starve and eat junk all weekend! Pics of my cooler to come!

***Last week, I made these two recipes - and packaged 8 dinners as well as fed my family that night. I always hated how my mom would tell me to cook by saying "a little of this, a little of that" but here I am doing the same thing. I don't have time to measure, but I will try to give exact amounts! This is super easy - but before I learned how to make my own red sauce, I was using jarred Ragu (yuck). But then I married an Italian and jarred sauce was banned. :)

Edamame Noodles with Ground Beef and Red Sauce

Ingredients

1 TBSP organic EVOO

1/2 yellow onion

4 garlic cloves

1 green bell pepper

1 package grass fed ground beef

1 can organic diced tomatoes - preferably in glass

1 can organic tomato sauce - preferably in glass

1/2 TBSP Balsamic Vinegar or red wine

Italian seasoning

Red Pepper Flakes

S&P

Directions

Saute chopped onions and bell peppers in EVOO for 5 minutes

Add in garlic - (I use fresh and slice with my favorite kitchen tool ever!)

add

Add in ground beef and brown

Add seasoning

Add in jarred tomatoes 

Add in Balsamic Vinegar

Simmer for 30 minutes and season to taste

Boil Edamame noodles as package suggests

Lemon Turkey with brown rice and asparagus was meal I had at My Fit Foods. I LOVED it - but thought it resembled dog food. I was surprised at how satisfying and tasty this was so now I make it often! Don't let the look of food deceive you!

*These recipes are sent to my challengers. If you are interested in becoming a healthier version of you, losing some weight, getting energy, increasing focus, then please contact me at shellyruggiano@yahoo.com for more information! Or visit www.diamondathlete.com to order - and I will be notified and contacting you to coach you through this challenge!

What Really Works?

It's Saturday night, my kids are in bed early, and I am way too excited to watch ABC's new TV show, My Diet is Better than Yours. I had no idea this was even a show - and now I have 8 episodes to catch up on! I have always wanted to test these popular diets and see what works the best - so if you've watched this all the way through, don't tell me who wins! Basically, this show pairs five diet/fitness experts with five people wanting to lose weight and then we get to see what works. I'm trying not to read too much more about this show because I am avoiding any spoilers, so I don't know all the details...but here are the diets in the running:

1. The Wild Diet - The belief that eating more fat will help you burn more fat; plant based foods, no processed carbs; HIIT (high intensity interval training) workouts

2. The Superfood Swap Diet - swapping out unhealthy favorite meals with healthier options that taste similar; no snacking, no sugar

3. The cLean Momma Plan - eating foods to fuel the body instead of starve your self; making overall smarter choices, and using every opportunity during your day to get a little workout in

4. The Wellness Smackdown - 100% vegan

5. The No Diet Plan - focuses only on behavioral issues, and not what you eat but how you eat - like use a blue plate and non dominant hand while eating 

My favorite plan, and the one I can relate to the most after watching the first episode is The Superfood Swap Diet. The creator, Dawn Blatner said to her cake loving competitor that she could still eat cake BUT only in a social situation outside of her house - and that is was to be filled with JOY and not shame or guilt! Don't keep cake or other processed sugary treats in your house if you can't resist - but also don't make cake a bad thing. You can still have your cake and eat it too, just sparingly, and happily. 

I think each diet has its obvious benefits, and I have always felt strongly about finding what works for you. But, I have tried a lot of diet trends and the only one I can stick to - while still seeing results - is swapping out my favorite foods with healthier alternatives. I need to make tacos and spaghetti for quick dinners at home, but instead of starchy pasta, I use quinoa pasta, spaghetti squash, or zucchini noodles instead. I use homemade red sauce with organic ingredients, instead of a jar of Ragu. I eat my taco in corn tortillas or lettuce shells instead of flour - and I have a sweet after every dinner, but instead of blue bell, it's raspberries, oranges, or apple slices. These swaps did not happen over night, they did not happen easily,  I am constantly reading, and asking fitness inspo peeps in my life more questions. 

The main question I have for fitness experts and nutritionists is always, "How can you be certain? How do you know for sure?" One diet works great for this person, another guy in the gym swears by a different diet, celebrities are checking their pH balance and going all vegan, my doctor suggests a different eating plan, and it all leaves me so confused. What's right when it comes to food? 

I see gluten free work beautifully for some, vegans have rocking bods, those Paleo peeps are hardcore and have a discipline I admire. But, this plan is what works for me. 

*At home, on weekdays, I don't eat mayo, creamy sauces, white bread, starches, or sugary treats. I eat carrots instead of chips, greek yogurt instead of ice cream, raw cashews instead of my kids goldfish.

*I snack on protein, veggies, and fruits. I eat three meals and two snacks a day.

*I don't count calories, I don't measure my food. That makes me crazy obsessed and I can't go there. 

*I eat for fuel for 80% of my week. I eat for fun 20% of my week. 

*When I am at a restaurant with friends, I eat chips and salsa, I enjoy happy hour, and I order dessert. 

*If I have a lot of restaurant splurges during a weekend, I run a few more miles at the gym. 

*I work out 3-5 times per week but am active every day. 

*I enjoy my workouts, I only do workouts I love.

*I drink a gallon of water a day. 

*I do not drink my calories - unless it's wine :) - no fruit juices, cokes, or gatorade for me. 

*I try new things, my eating habits evolve. Six years ago, a friend suggested I read The Eat Clean Diet - and I did and I laughed. No cereal? No dairy? Organic what? YA RIGHT. Now, it's my life - 80% of the time. Because, I also believe in balance.

*Before a big event or vacation, I complete the AdvoCare 24 Day Challenge to get lean and even more focused on what I put in my body. 

*I give myself a lot of grace. There will be good, bad, and great weeks. There will be nights I give in to my sweet tooth, and days I stop at sonic and get a large coke zero. There will be travel weeks that I parent solo and  have to eat their goldfish because I am unprepared, starving, and losing my mind.  I give myself grace - because there are way more days that I chose clean, healthy foods. I wake up the next morning and start fresh - with my Advo spark, meal replacement, vitamins and I am ready to take on the day!

I can't wait to find out what diet/plan wins - watch it with me! There are great tips and encouragement all throughout the show!

-Shelly
www.diamondathlete.com

Week One Menu

I am not a schedule kind of girl. I have had to be a go-with-the-flow kind of gal for so long, I even swore off calendars my first year of traveling with Justin because our days kept getting marked out and changed so much it was ripping the paper.  I never meal planned because for 6-8 months out of the year my hubs doesn't eat dinner with us. Cooking healthy and tasty meals with a toddler and infant while Daddy is out of town for ten days at a time was an easy way to lose my mind.



But, the kids are older and in school and our weekdays are much more planned out - with something every night of the week almost! I now make it a priority to look at our schedule every Sunday and write out my meals and grocery lists for the week. My absolute favorite cookbook that I suggest you order NOW on Amazon is Danielle Walker's, Against All Grain.  She has the tastiest Paleo, gluten free, and dairy free recipes. I have now made everything in there and we love it all! She has menus for 8 weeks planned out for you, grocery lists to go along with the week - and cooks a lot of meat in the beginning of the week that you use for later days. You will not regret this purchase!


I also use Sundays as a time to cut up vegetables and fruits to snack on - I boil eggs for snacks, and have Justin grill some lean meat for me to use for the rest of the week. I have to keep protein snacks in my house or I will get too hungry and fail at eating clean!



AdvoCare's Supplements for The 24 Day Challenge has made eating clean possible for us - and the guidelines keep us on track. Drink a lot of water and don't forget to drink Spark instead of your usual coffee or soda!



- Monday -

Breakfast: Meal Replacement Shake

Lunch: Taylor Farms Salad - add chicken and avacado - use balsamic glaze instead of dressing provided

Dinner: Garlic Herb Chicken Thighs with brown rice and quinoa, baked sweet potatoes, and brussel sprouts (or any other green veggie as a side)



- Tuesday -

Breakfast: Meal Replacement Shake

Lunch: Lemon pepper ground turkey, asparagus, and whole grain orzo or brown rice*

Dinner: Pork Shoulder with carrots *



- Wednesday -

Breakfast: Meal Replacement Shake

Lunch: Avacado and Egg on Ezekial Bread

Dinner: Ground beef tacos wrapped with lettuce



- Thursday -

Breakfast: Meal Replacement Shake

Lunch: Chicken Taco Soup

Dinner: BLT Salad



- Friday -

Breakfast: Meal Replacement Shake

Lunch: Spinach salad with strawberries, blueberries, chicken, and almonds*

Dinner: Pork Ragu on spaghetti squash*



- Saturday -

Breakfast: Sweet potato hash with breakfast sausage and eggs*

Lunch: Lemon pepper ground turkey, asparagus, and brown rice*

Dinner: Bison burgers with homemade sweet potato buns



- Sunday -

Breakfast: Protein Pancakes

Lunch: Chicken Taco Soup

Dinner: Crockpot chicken fajitas



*For my challengers - these recipes are on our photo share on your phone*

Breakfast

There are so many great and healthy options for my favorite meal of the day - but when I am getting two littles awake, fed, and ready to go to school, I don't make the time to sit and eat with them. 90% of the time, I drink an AdvoCare Meal Replacement Shake - I LOVE the vanilla! Sometimes I throw in a frozen banana in the vitamix with water and the powder...and that adds even more flavor - but you really don't need to add any fruit. If I do cook breakfast, I stick with...

Organic eggs made with clarified butter or ghee - you can find this at kroger and costco OR make your own - I have used this recipe in the past! 

Homemade salsa - (something you can make in a large batch and freeze!)

Nitrate free bacon - check the labels for sugar content as well

Organic breakfast sausage - I buy from Kroger

Ezekial sprouted bread - bought in organic section in the freezer

FRUIT!! Lots of fruit for breakfast

Spinach, bell pepper, mushrooms, avacados for an egg scramble

Greek yogurt

Gluten free granola

Protein pancakes - I have used this recipe in the past and I love it! 

Oatmeal - the old fashioned kind is the best - no quick oats in the package unless you check the sugar content. I mix a little bit of vanilla, ghee, and cinnamon and add coconut milk at the end to cool it off. I love it and oatmeal is something you can experiment with - add different fruits and see what you like! I smash blueberries and it turns the oatmeal purple - so my daughter loves it!

There are so many different ways to mix up a healthy breakfast! Stay away from cereal, heavy creamers, muffins, donuts, bagels, and fast food! Eat clean and start you day feeling great!

Snacks

Planning and preparing snacks was the hardest part for me. Ava was 14 months old, Brooks was 3 and I was in Miami without Justin half of the time. I was running 3 miles 3 times a week - with the kids in the jogger and trying to stay as active as possible so I didn't lose my mind! During my second challenge, I learned how to prepare snacks on the go. I had a cooler for the kids with their milk, juice, and snacks - so why not add myself in there too? 

I packed baggies of... 

broccoli 

carrots,

apples 

strawberries

raw cashews 

Lara Bars

turkey jerkey

oranges

boiled eggs

turkey or chicken breast

I found that when I packed my cooler and planned for the times in the day when I feel hunger hit me - I would be more successful with no cheating. I gave myself a rule of snacking only on fruit, veggies, and nuts. Sometimes I add almond butter with my fruits, and hummus with my veggies. Be prepared for you snacks and this will be much easier!  

24 Day Challenge FOOD

The best way I have had food explained to me when changing my lifestyle was by thinking of food in three categories. 

Red light - never eat

Yellow light - on occasion eat

Green light - every day eat

So these foods and drinks are considered to be RED LIGHTS during your 24 Day Challenge! Do not eat these foods - they are bad for your health, and your body will thank you if you can avoid the following:

1. Soda - including diet

2. Alcohol

3. Creamy sauces

4. High calorie salad dressings

5. Sugar

6. Fried food

7. Processed food

8. White flour

9. Partially hydrogenated oils

10. Chips

***It is SO important to read the labels of your food! When it says here to avoid SUGAR, we think that just means treats, but sugar is in so many of our favorite "healthy" foods! Focus on eating clean and fresh, stay away from food in packages!***

The YELLOW LIGHT foods are only to be consumed in moderation, you can have very little of these through the 24 Day Challenge:

1. Avacado

2. Nut butter

3. Nuts or seeds

4. Oils - canola, sunflower, olive

5. Yogurt

6. Cheese

7. Milk

8. Creamer

***I use coconut milk in substitution for cows milk - I personally have grown to love it! Just use these 24 days to experiment with new ingredients - you might surprise yourself! I also have an obsession with almond butter, raw cashews and avocados. If I am trying to lose weight then I would limit my intake of these healthy fats, but on a normal basis, fruit with almond butter and raw cashews are my go to snacks! Just don't go overboard!***

The GREEN LIGHT foods are what you can eat every day during your challenge. 

1. Chicken breast

2. Eggs

3. Game - bison, elk, buffalo, etc

4. Ground beef or turkey - lean

5. Lean fish - tilapia, red snapper, cod

6. Salmon

7. Tofu

8. Tuna

9. Turkey Breast - from the deli only. Pre-packaged deli meats have nitrates and carrageenan in them

***Protein should be eaten 3 times a day throughout your challenge! Each serving should be 4-6 ounces and not cooked with oils or butter!***

10. Asparagus

11. Broccoli

12. Brussels Sprouts

13. Cauliflower

14. Celery

15. Cucumber

16. Dark leafy greens - spinach, kale, swiss chard, collard, etc

17. Eggplant

18. Green beans

19. Onion

20. Peppers

21. Salad greens - romaine, spring mix, etc

22. Tomato

23. Zuchini/squash

***Veggies should be eaten three times a day***

24. Beans

25. Lentils

26. Oatmeal

27. Quinoa

28. Sweet Potatoes

29. Whole grains

***When trying to lose weight, try and skip the complex carb at dinner, you'll notice that on the checklist for the 24 Day Challenge, it says to eat the complex carb if needed. That means that if you worked out and are starving, go ahead and have your complex carb, but you will get better results without this. Fill your plate with greens and protein instead!***

30. Apple

31. Banana

32. Berries

33. Cantaloupe

34. Citrus fruits

35. Grapes

36. Kiwi 

37. Mango

38. Melon

39. Pear

40. Pineapple

41. Edamame

42. Hummus

43. Advobars

44. AdvoCare Meal Replacement Drinks

***Snack on pomegranate seeds instead of popcorn, have edamame instead of chips, be creative and use snack time as a way to get in more fruits and veggies***