I hope to be a beacon of light today as we finish up the week! I know a lot of us are having a hard time not being able to go out and about like we typically can... among other things. MY life message is "control what I can control." When my focus is on letting go of fear, and controlling what I am capable of, it relieves stress... and fear!
This was applied to my exams/boards: study as hard and well as I can, do my best, leave the rest. This is applied to my business: be kind to people, get back to everyone, supply good information, and leave the rest. This is applied to my life right now: focus on moving everyday, develop a good eating schedule, relieve anxiety in some way. leave the rest.
I could control how much I studied, I can control how I treat people, I can control what I eat and how I move. I can control turning off the fear-mongering news. Do you feel me? This is an emotionally exhausting, which turn physically exhausting time, but we must focus on our own self control & health.
Tips For Working At Home:
Set a timer for particular work tasks (like getting back to emails or creating an assignment). When timer goes off, get up, move, get a quick snack.
Set an eating schedule. Just like you would at work. Set a wake up time, b-fast, lunch, dinner as well as your snack time. This will allow for more efficient work.
When you wake-up. Get around for the day, like you would work (but maybe a little bit more relaxed). Brush your hair, put light make-up on, brush your teeth, put on tighter fitting clothes rather than baggy sweat and sweatshirt. I will tell you this is a game changer!
Know when to stop your work. Set a time to stop and leave it there. It will be there tomorrow. If I didn't get to something that day, I will write it in my planner for the next day.
OH, and just because you are home, doesn't mean you don't have to meal prep! Please, use this time to get better at meal prepping and fuel!
To achieve a goal, a dream, a wish, you must plan it out for success.
Tips For Snacking + Recipe
Still plan your day with meals + snacks just like you were going to work. This will help kill the hunger. Especially when we are eating macronutrient balanced meals like in the Daily Feel Good.
Decrease stress. Easier said than done. But when we are chronically stressed, it cues our stress hormone, cortisol, which cues our hunger hormone, ghrenlin.
Find better options snacks, like protein cookies, pickles, crunchy veggies, nuts, AND reach for protein FIRST! This is the most fulfilling macronutrient and we cannot overeat protein!
Caramel Apple Dip
1 8 oz. whipped topping, thawed (use nonfat for less cals) I use almond Reddi Whip!
2 tbsp caramel ice cream topping, (plus additional for drizzling on top more if you want) OR you can use 2 tbsp choice nut butter
1½ c. Greek yogurt
Optional ½ - 1 scoop level 1 protein (Cinnamon Cookie Batter)
apples, pears, bananas for dipping
If caramel/nut butter is thick, warm in microwave slightly.
In a medium bowl, fold caramel into whipped topping thoroughly.
Fold Greek yogurt into whipped topping mixture.
Fold level 1 protein in, until completely mixed.
Put dip in a serving bowl. (If you want, drizzle top with additional caramel)
Serve with assorted fruits!!
⅛ of dip Macros for dip w. Almond butter option & no level 1: 59 cals |Carbohydrates 2.1 g | Protein 5.3 g | Fat 2.8 G WITH level 1 ½ scoop: 67 cals |Carbohydrates 2.9 g | Protein 6.8 g | Fat 2.9 G
Mini Pepper Nachos
Ingredients: -1/2 lb Lean ground beef (I used 93%) -26 Mini peppers -6 Tbsp Salsa -1 cup Grated reduced-fat Mexican cheese blend, packed (4 oz) -1/2 cup Tomato diced -1 Large avocado, diced -1/4 cup Green onion diced -Chopped cilantro
Optional dips on top: salsa, guacamole, sour cream, ranch Instructions: -cook the ground beef on stove top, break it up as it cooks until completely cooked. preheat your oven to 400 degrees. -Cut stems off peppers and cut in half, remove seeds+ white flesh. Spray pan with cooking spray or line with parchment. Arrange peppersWith the cut side facing up. -Stir salsa with the cooked beef. Fill the peppers with the beef. Last, Sprinkle with cheese. -Bake until the cheese is melted, ~ 5-7 minutes. -Sprinkle on the tomato, green onion, avocado and cilantro.
*I do not have macros for these: Low carb, moderate fat, moderate protein (depending on how many you eat)
I hope these handful of tips and yummy recipes can provide you some help during this crazy time!
If you need anything or have any questions feel free to reach out to me on IG (@drlindseyschmidt) or email firstname.lastname@example.org and I would be happy to help you!