I hope you enjoyed last week’s meal plan. I received lots of positive feedback on Instagram. Everyone is excited about this! Below is Meal Plan Two. My goal with these plans is to give you ideas and share recipes I love from other fellow bloggers. You don’t have to stick to the plan 100%. Use them as you like and alter them to suit your needs. And, you can always reference a previous plan or combine multiple plans to create your own. I hope you enjoy Meal Plan Two! You can click on the image below to print for easy reference. LINKS TO RECIPES IN THIS MEAL PLAN: Picadillo With Currents, Green Olives + Harissa Copycat Sweetgreen’s Salad With Spicy Cashew Dressing Spicy Cashew Dressing INGREDIENT LINKS FAVORITE BRANDS:   GRAZA Olive Oil (the only olive oil I use) JOVIAL Bow Tie Gluten Free Pasta BANZA Pasta RAOS Marinara Sauce DISCLAIMER Happy weeknight planning and cooking! In Love, Health + Gratitude, Katie

Do you enjoy cooking but feel overwhelmed figuring out what to make for dinner during the week? Are you running your kids around on weeknights for sports and other activities? Are you looking for a mix of simple meal ideas and some that are more exciting? Is it challenging to get healthy meal on the table during busy week nights? If any of the above sounds like you, you are in the right place! I am excited to announce my first blog series where I will share my weeknight meal plan. As someone who loves to cook and eat delicious, healthy meals but also has a busy schedule, I understand the importance of having a meal plan that will enable me to stay organized and save time. You will find some of the meals I share will be exciting and fun while others are boring. The key is to find the right balance! No one has time to make fancy dinners every night. My goal for this series is to share five meals I plan to make during the week. Then you can pick and choose what to try. And, you can always shop around and mix and match different meal plans to design one that works for you! Sometimes I use recipes and sometimes I don’t so you will find a mix. When I use someone else’s recipe I will share a direct link. My goal is for all meal plans to be simple and give you the main details you need to pull meals together. I hope this blog series will inspire your home cooking and help you stay on track during the week making weeknight dinners easy and enjoyable. So stay tuned for some delicious and healthy meal ideas! Here is meal plan one! You can click on the image below to print for easy ref. LINKS TO RECIPES IN THIS MEAL PLAN: Cilantro Snap Pea Salad with Peanuts + Fried Shallots Creamy Potato and Pea Chowder Happy weeknight planning and cooking! In Love, Health + Gratitude, Katie

Let’s talk about intention! The first three months of 2023 are already gone. Can you believe it? I honestly can’t believe it is April. Looking back at the last three months I feel positive about what I have accomplished. However, at the same time there are things I set out to do that have taken a back seat. Before we get far into this new month I am determined to look at what I want to accomplish in the next few months (specifically before my son is out for summer vacation) and to create a plan to make these goals a priority. Intention plays a role in all I do and when I focus on the intention behind what I am doing it helps to keep me focused. So, what exactly is intention? WHAT EXACTLY IS INTENTION Intention is defined as a mental state that represents a commitment to carrying out an action or series of actions in the future. It’s the conscious decision to focus on a specific goal or outcome, and the commitment to take the necessary steps to achieve it. Intention is a powerful force that can shape our lives, and it’s something that we all have the ability to harness. We just need to take some time to think about. Intention is about living with purpose, and it’s an essential element of a fulfilling life. Without intention, we can find ourselves going through the motions, living on autopilot, and feeling unfulfilled. When we set clear intentions, we can tap into our deepest desires and motivations, and work towards creating a life that aligns with our values and goals. Intention truly helps us achieve what we are working towards. SETTING  INTENTIONS Setting intentions can be done in a variety of ways. Some people prefer to write down their intentions (this is my preferred way) in a journal or planner, while others may choose to visualize them daily or use affirmations to reinforce their goals. Whatever method you choose, the key is to be clear and specific about what you want to achieve, and to create a plan of action that will help you get there. The brain does not like grey. Be clear about what your intent is for doing what you are setting out to do. 5 SIMPLE WAYS TO SET INTENTIONS Write them down: One of the easiest ways to set intentions is to write them…

Self-sabotage. We have all engaged in self-sabotage at some point. I know I personally have and when I do most of the time I realize exactly what I am doing yet still do it anyway. But why? WHAT IS SELF-SABOTAGE Self-sabotage is a common behavior many people engage in, and it can take many forms, such as procrastination, self-doubt, self-criticism, and self-destructive behaviors. 5 REASONS WE SELF-SABOTAGE FEAR OF FAILURE: Some people self-sabotage because they are afraid of failing. They may feel that if they try their best and still fail, it will be a reflection of their abilities or worth as a person. To avoid this possibility, they may unconsciously undermine their efforts or not even try in the first place. Many times fear of failure can be subconscious and tied to our childhood when we experienced a failure that left us feeling shameful or inadequate. LOW SELF-ESTEEM: People with low self-esteem may engage in self-sabotage as a way to confirm their negative beliefs about themselves. For example, if someone believes they are not good enough, they may intentionally mess up a job interview or an important project at work to prove themselves right. PERFECTIONISM: While striving for excellence can be a positive thing, perfectionism can be a double-edged sword. People who hold themselves to impossibly high standards may feel overwhelmed and anxious, leading them to self-sabotage their efforts to avoid the pressure. This is a big one for me. I am a perfectionist through and through and it has held me back a lot in my life. UNRESOLVED EMOTIONAL ISSUES: Some people self-sabotage because they have unresolved emotional issues that are holding them back. For example, someone who had a traumatic experience in their past may self-sabotage because they don’t believe they deserve success or happiness. We all carry traumas whether small or big that are at work in the background of our lives if we have not worked through them. LACK OF MOTIVATION: Sometimes, people self-sabotage simply because they lack motivation or are not passionate about the task at hand. They may find themselves procrastinating, making excuses, or engaging in distractions to avoid doing the work. There are various reasons why people engage in self-sabotage, and it can be a difficult pattern of behavior to break. If self-sabotage is something you struggle with working to understand the underlying reasons for self-sabotage is the first place to start…

I have been on a protein-focused kick lately. I have never been one to really count my macros however, it is something I started recently and when I did I was shocked that I really was not getting as many calories as I should and to top it off my protein intake was quiet low. I know the importance of consuming high quality protein daily especially as you age. However, I really was not paying attention to my daily intake until recently. I’m 44 so getting more protein into my day is now a goal! For someone like me who strength trains for 1-1.5 hours at least 3 days a week ensuring adequate protein intake daily can really make a difference in building and retaining the muscle you are working so hard to put on. WHAT EXACTLY IS PROTEIN? Protein is a macronutrient that is essential for the growth, maintenance, and repair of tissues in the body. Proteins are made up of smaller units called amino acids, which are linked together in a specific sequence to form a long chain. There are 20 different types of amino acids that can be combined to form proteins, and each protein has a unique sequence and structure that determines its function. Some proteins serve as enzymes, which catalyze chemical reactions in the body, while others serve as structural components of tissues such as muscle, bone, and skin. Protein is found in a variety of foods, including meat, fish, poultry, eggs, dairy products, legumes, nuts, and seeds. HOW MUCH PROTEIN DO I NEED DAILY The recommended daily intake of protein varies depending on factors such as age, gender, and activity level, but generally ranges from 0.8 to about 1 gram of protein per pound of body weight. However, there are definitely mixed thoughts about this. A good rule of thumb is if you are active and doing strength train you need more than the average sedentary person. Keep in mind these are my protein goals and everyone is different. On the low end I aim to get 100 grams a day and on the high end I aim for 135 grams. I recently listened to a podcast of the Model Health Show with Mark Sisson and he shared that its your weekly average that is important. So, if you added the grams you had all week and divided by 7 you would want to at…

When I first started on my “get more protein in my day” journey at the beginning of January 2023, hitting my daily protein goals was a bit of a struggle. You can read more about that here. PROTEIN IS POPULAR Protein has become popular in recent years because of the increased interest in health, fitness, and wellness. Protein is an essential macronutrient that plays a crucial role in building and repairing tissues, as well as supporting the immune system and hormone balance. Protein is also important for building and maintaining muscle mass, which is why it is often associated with bodybuilding and athletic performance. Additionally, high-protein diets have been shown to be effective for weight loss and weight management, as protein can help reduce appetite and increase feelings of fullness. As a result of this increased interest in protein, there has been a proliferation of protein supplements and protein-enriched products on the market, such as protein bars, shakes, and powders. However, it is important to remember that whole food sources of protein, such as meat, poultry, fish, legumes, nuts, and seeds, are generally a healthier and more sustainable way to consume protein than relying heavily on supplements and processed foods. The “healthy” processed food market is booming but you have to remember its still processed foods. The most healthy way to consume food is to eat it the way nature intended, and this applies to protein as well. GET YOUR PROTEIN MOSTLY FROM WHOLE FOOD SOURCES My goal daily is to get the majority of my protein from whole food sources. Like anything once you find your favorite protein sources, it becomes easier to plan and hit your goal each day. Food prepping each week and having the things you love on hand can also make the process much easier. I will say, there are days when life takes over or it’s difficult to get in the protein grams that you need. I do think a high quality protein powder can definitely play a role in your day. While there are a lot of junky protein powders on the market there are plenty of great ones! I have at least one protein shake or smoothie most days. DISCLAIMER TOP 10 SOURCES OF PROTEIN 1. Meats such as chicken breast, turkey, beef, and pork. Leaner meats are a bit higher in protein than ones that are fatty. Organic is best when…