Food Prep Sunday!

Happy Sunday! Whoa, where did this weekend fly off to? Amirite? I got up late this morning, drank a ton of coffee and read in bed for about an hour and then decided I needed to get productive at about 11:30–Then I decided I should make this day EXTRA productive by FINALLY do a post on my food prep process. It’s pretty easy, not fancy and takes about 90 minutes from grocery to finish.

First I should tell you the entire process including:

Outfit: yoga pants, tank top I slept in (I don’t control the heat, so my apartment is either FREEZING or as hot as Arizona in July–today it’s pretty toasty)
Beverage: Rotating between water and coffee.
Playlist: The Devil Makes Three  PANDORA station (I’m going to see them for my birthday in a few weeks, so gotta get my hippie/bluegrass dance moves down before hand)

Oh Hiiiiii!

Oh Hi. I’m still sleepy and gross, but it’s Sunday so it doesn’t really matter.

So first things first. I went to the grocery store with a plan. I always do, because if you don’t have a plan you’ll for sure forget something, buy something you already have, or go hungry–and we all know that grocery shopping hungry is a terrible idea. I got all the stuff I needed for my lunches, I also cook dinner at home so I got different veggies and proteins for those meals, but I cook those fresh each evening so no need to prep anything.

What I got specifically for my lunches this week:

-1 onion
-3 large yellow summer squash
-a few large handfuls of green beans
-1 pound of lean ground turkey

(Note: I already have EVOO, spices, rice…etc. The basics were covered. Also, I generally each week just chose two veggies and protein, this is what looked good; it varies due to mood, season, how late on a Sunday I get to the store… and therefore how picked over everything is.)

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This is about as stagey as I”m going to get for these pictures–the filter makes this look way more fancy than it was. Just a rough chop you guys. Nothing fancy.

I throw on some tunes that match my mood–today it was bluegrass, mostly for above reasons, and it always puts me in a good mood. Then I start chopping. I turn on the oven, throw the veggies in a pan and spray with EVOO. I got a Mister Mister to keep my olive oil use under control–it lets you use the oil of your choice in a misting manner. You can buy one HERE. I’ve had mine for about a year and only spent like $6 on it, I highly recommend getting one.

Everything goes in the oven, they only have two jobs and it’s to cook and make my house smell amazing.
I tend to use a lot of spices instead of sauces, keeps me in absolute control of what I’m putting in my body. On the onions and squash I used a little salt, garlic powder (mostly because I’m too lazy to chop up garlic,) and cumin. The green beans get some lemon pepper and that’s about it.

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Cook little guys! You can do it!

While those guys are partying in there I start on the brown rice. I have to look up the ratios every time and usually still mess it up–today was half a cup of brown rice to a cup of water, I think? Now I’m second guessing myself–just look it up, that ‘s what google is for. 

Anyway, I cook the rice and the turkey on the stove top–I add turmeric to the turkey for some added health benefits  and about half a cube of veggie bullion to the rice to add some flavor. Today I decided to mix the two after fully cooking each and I like the flavor outcome–this will definitely be happening again!

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Turkey and brown rice party–looks like fun to me!

(Keep in mind, I snack all day–this meal is not high in calories, for most it is probably not enough for a mid day meal sans snacks. This meal contains approximately 330 calories and a good balance of your daily macros. )

So, everything cooks pretty independently for a while. While it’s hands off I tend to clean as I go, dance around the kitchen and sip coffee. Eventually I taste test everything, take the kids out of the oven and let it all cool before divvying it up in my mismatched Tupperware, take a couple snap-chats and throw it in the fridge with a proud grin on my face.

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Final product–Not as pretty as some of the other food prep blog posts. But it’ doesn’t have to be! You just have to do it.

I’m sharing all this with you not to give you a recipe, not to tell you what to eat, not even to give you nutrition advice–I’m sharing this because I want you to know that making 5 delicious, healthy, cheap meals for the week took me less time than this blog post took.

Don’t get intimidated by those “how to” posts that end up looking like a page or two from Real Simple magazine. The prep should take 90 minutes (on the high end) and the finished product doesn’t have to look perfect. Mine don’t. But my co workers are always jealous of my home made meals that were cheaper, are healthier and probably taste better than whatever they got from the place around the corner.

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Pretty ugly. But delicious.

Try it out and tell me how it goes! Sloan.personaltraining@gmail.com

 

What Is Your Time?

I wish all day was the morning time, until it was dinner time and bed time and then it would be morning again. I don’t wish it was morning so that I could drink coffee all day, though that would be a perk! But the am hours are the hours that I am most productive.

Things Sloan is good at in the morning:

  • Writing
  • Reading
  • Working out/running/swimming
  • Opportunity hunting
  • Training clients
  • Writing workouts for said clients
  • Working at work
  • Meditating

So, pretty much everything. My brain power starts at about 5am and gets a little foggy mid morning, I power up with a snack and I do pretty well until about 2:30pm. It’s not to say that I don’t get things done later in the day–I have to, it’s life. But I definitely prefer and produce better work early.

With that said I obviously can’t fit everything in in those hours. So I have started assigning hours. I take each day individually–Lord knows no day is the same–I approach the day with a list of things that absolutely need to get done. And I start filling in time slots:

Wednesday:
630am: Client
7:40am: Client
8:40am: Find coffee shop and write this post
10am: Be on time for work
10-1145am: Emails, client work outs, check in with boss
12-12:45pm: Teach a kick ass class (this is my work out for the day)

So at this point my morning is gone and I’ve yet to have more than 45 minutes to myself. I’m literally at said coffee shop writing this. Feeling like I’m racing against the clock because I have 36 minutes until I have to clock in at work. Then POOF, my morning is gone and I won’t be home with my own time until 7:45pm with a 4am wake up call. So what is a girl to do when mornings are reserved for other people? The time that I’m most productive is literally bought every week.

This is something I’m working on currently. I know that at 8pm I’m not going to want to work on my personal writing, or this website, or stage some beautiful instagram photo. I’m going to want to veg in front of the couch with a jar of peanut butter and turn my brain off.

I think there’s a lot to be said for finding your most productive time, however, I also know that we don’t all live the life of leisure to be able to do what we want when we want. We have to work around our jobs, kids, partners and other life obligations.

So, new goals for these coming weeks. I’m going to resist the TV brain mush urge. I’m going to play music and read instead. Or maybe I’ll do the dishes that have been piling up for three days. I’m going use myself as an experiment to shift my productivity hours to the afternoon or evening.

This may take a lot of coffee and will power–I would love any tips you have. Have you done this? How did you succeed? Will I be sad that I’m missing my favorite Netflix original series premier?

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Good morning Chicago

 

Let’s Talk

You guys. I’ve slacked. I’ve been lazy and uninspired. I’m unable to travel at the moment, running through Chicago is not motivating to write about right now. I want to revamp, re-engage and re-up TheSoleSearch.com I literally just threw $26 back at WordPress to let me keep the domain name. So now I have some money down. Not a lot, but some.

And this should inspire me. I’m drinking coffee, in a coffee shop, I was up early and will be up late. These things should all be motivating to use my time wisely and get as much shit done in a day as possible. Time is precious and I’m not interested in wasting it away, not all of it anyway. I definitely just binge watched Stranger Things last night and that shit sucked me IN!

So if there are still any readers out there (hellllllooooooooooo?)  Stay tuned for some changes. I’m def still searching for my soul, via my souls, but I want to tell you guys about it in a new way. I want to take you on my journey and help you make your journey a little healthier.

In the meantime, let’s catch up! Find me on the InstaGram (@sloanderr) and snapchat (username: sloanderr). Warning, I’m not very good at snapchat, and it’s mostly selfies of me drinking coffee…

I’m also really available via email. I want to help you get fit, even if it means we’re working from across the country or globe! (hint…hint…of the revamp!) Email me: Sloan.PersonalTraining@gmail.com

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So. For the time being please be patient while I re familiarize myself with the internet, try to up my blogging game and get you some great information on how to be your best self! Because we all deserve to be the best.