Healthy in 2019: Week Two
Hey, friends! This was one of those weeks where I certainly wasn’t perfectly healthy, particularly with my eating. However, I kept to the basic framework of my diet (diet meaning the way I eat—not that I am ON a diet) and took it one meal at a time. That’s what you have to do—enjoy your fun meal and then don’t let it lead to a landslide of unhealthy decisions afterward. Just pick right back up with the next meal and make a healthy choice.
This is my week two in review.
Sunday: 2-mile walk with George
I had so much that I needed to do on this day, and it felt like there wasn’t enough time to accomplish it all. It would have been easy to skip our walk, but I made us get out anyway. The fresh air did us some good, and George seriously considered charging a flock of geese. Thankfully I was able to prevent the situation, saving us both. Have you ever had a goose hiss at you? It’s terrifying.
Monday: .75 mile walk with George and Fitness Carli’s Week 2 Upper Body Workout
Tuesday: .75-mile walk with George and Micah
Wednesday: 3-mile jog
A note about my runs: I am not what I would consider a runner. Running has never been easy for me. I first started with walking and would add in some running where I could, and then each time I could run a little longer. Take it slowly. Build up to it. And if running isn’t your thing, then go for a walk—walking is just as healthy as running.
Thursday: .75-mile walk with George and Micah
Friday: 3-mile jog with Micah, Fitness Carli’s Week 2 Lower Body Workout, and .75-mile walk with George
This was such a nice way to end the week. A run with Micah doesn’t happen often, and while we don’t talk during the run, it’s still nice having him by my side. When we got home I did my lower body workout, and then after dinner we took Georgie for his little walk.
Saturday: Rainy .75-mile walk with George and Fitness Carli’s Week 2 Core Workout
Rain, snow, or shine, George and I always go for our walk. You may be wondering about the odd distance—it’s the most convenient block in our neighborhood for us to round, and it’s far enough to get some energy out of George without completely wearing him out.
As for my experience with Fitness Carli’s workout plan so far, I really like it. I think that if you are looking for something you can do at home with minimal gear, this is worth trying. I do think that you need to add in some cardio where you can. I like pairing these workouts with a run when time and weather permits.
Dinner: Fitness Carli’s Enchilada Chicken Rice Bowl
This is one of my favorite recipes from her meal plan. I’m not going to share the exact recipe since it is not mine to give, but I will extend this tip: bake the chicken. So many of her recipes call for “cooked chicken”, which always left me asking, “How do I cook the chicken?” I’ve tried boiling and pan grilling, but my favorite way is to bake the chicken breasts in the oven at 375 degrees for an hour. It’s easy, I can do other things while it cooks, and it always comes out perfectly tender. Then I dice or shred however I need to for the recipe.
This particular recipe is in her 14 Day Meal Plan. If you are trying to decide between the two plans that she offers, I suggest buying this one before buying her 28-Day plan. The 14-day plan has plenty of recipes to get you going for a few weeks, and I think if I had started with the 28-day plan, I would have felt a little overwhelmed with the options. That is just my suggestion for the beginning—both are great.
Honey Lime Salmon with Brussel Sprouts and Brown Rice
This is Micah’s favorite meal and one that I made before I started with the meal plans, but then realized it works perfectly with the meal plans.
I follow a healthy food account on Instagram and Pinterest called Clean Food Crush, and she has so many wonderful healthy recipe ideas. I got this salmon recipe from her years ago, and it’s both delicious and easy to make. Since her account is public, I will share her recipe here, but I suggest checking out her blog and social media pages—serious food inspiration!
Honey Lime Salmon from Clean Food Crush
1 lb. salmon, cut into 2″ cubes
a salt and pepper, to taste
3 Tbsp raw honey
1 Tbsp soy sauce, or coconut aminos
1 Tbsp fresh lime juice
1 Tbsp avocado oil, or olive oil
fresh lime wedges
fresh chopped parsley
In a small bowl, mix the honey, soy sauce and lime juice together, whisk to combine well.
Heat up large skillet with the oil.
Once it’s heated, add the salmon and cook for a couple of minutes. Add the honey mixture into the skillet, spooning the honey lime sauce over the salmon.
Cook for additional 6-8 minutes, until the salmon is just cooked through/flaky and the sauce is reduced a bit.
Garnish with fresh chopped parsley, lime and serve immediately with brown rice, or quinoa.
***Some changes I have made: Salmon releases a lot of oil while it’s cooking, so I use a non-stick skillet and don’t oil the pan at all. I also don’t use quite as much honey in the sauce (probably half) and I don’t bother with parsley.
For the brussel sprouts: cut them in half, toss in olive oil, balsamic vinegar, garlic salt, salt, and pepper, and then bake at 420 degrees for 35-45 minutes (you want them to look almost burned so they are a little crispy). I made this recipe up a couple years ago and they come out perfectly every time.
Brown rice: buy the frozen kind from Trader Joe’s. It’s easy and tastier than anything I can make on the stovetop.
Here is another look at the perfect home gym Micah set up for me. Not pictured: he put a pull-up bar in the doorway, too. I seriously love this space—I will never join another gym as long as we live here.
Going into next week, I want to do some more running—it has become a stress reliever for me. It snowed this morning, so I am hoping that will all melt off in the next day or so.
I’m also going to be making one of my favorite healthy soups this week, so look for that recipe next time—it’s a good one!
What was your small success this week, health related or not? Happy Sunday, friends!