“You asked…” is a blog series where I will be taking the questions you’ve asked and answering them here. The questions have been compiled from my various social media channels including my fitness Facebook page Tawny Clark, Instagram: @Tawnyclark, and tawnyclark.com.
I started my blog by sharing my story so that you will know where I’ve been, and that I too can very much relate to your struggles. I do speak from experience, but I have an extensive education on the subject as well. My sole purpose in creating this blog, however, is to serve you. I want this to be an open forum to help you! And discuss what you will find most useful in your journey towards your happiest, healthiest version of you!
I have received a number of questions. But my first bit of advise is to tell you that any change you make in your life, whether in fitness, nutrition, career or otherwise, needs to be in bite-sized pieces. You may have 5 different aspects of your life that you want to improve such as working out 3 times per week, eliminating processed foods, or adding a mediation practice to your day. Choose just 1 of these goals, and master that before moving on to the next. It can be overwhelming and stressful to make changes in general let alone when you trying to overhaul your life in one fell swoop!
Question #1: How can I eat a well balanced dinner? It’s like I have no time because I get home around 6pm and try to go to bed by 9:30pm.
I too am an early bird. In bed by 9 or 10pm at the latest! This can be a pretty painless fix if you just take some time to prepare for your week. Here are some easy ideas. And yes, I am all about ease!
1) If you grocery shop on the weekends for your week, you might take an hour (or less) on Sunday to prep your dinners for your week. I buy 6 chicken breast, sweet potato, and a maybe a green veggie, and bake them all at once. I pre-heat the oven to 350, line cookie sheets with aluminum foil (no washing afterwards!), spray with coconut oil, and put each item on the individual trays. All ovens will vary but, I cook the chicken for 20 minutes, flip, and cook another 10 minutes. The sweet potatoes 30 minutes, flip, and another 10 minutes. And depending the veggie, ie broccoli, cook, 10 minutes, flip, and cook another 10 minutes or so. Dinner’s done for the week!
2) The Crock Pot can a be lifesaver for times like these. You have the options of cooking everything on a Sunday during prep, or you can have a fresh meal for when you get home in the evening if you throw everything in when you leave in the morning. If I prep on a Sunday, I put in 6 chicken breast, 1 can of salsa, and 1 small can of low-sodium tomato sauce. Set on low about 6 hours, and viola! Top the chicken on a salad, or Ezekial corn tortilla for taco night! Or you can have a fresh meal every night! Check out the these 7 Healthy Slow Cooker Recipes from cleaneatingmag.com.
3) Breakfast for Dinner! Read: 5-minute Meal! My go-to evening meal as of late is an omelet. I whip 1 whole egg, 3/4c egg whites, and a dash water until frothy. Pour into a hot skillet covered with non-stick spray. Once the top is set, I add 1/4c cheddar cheese, and baby spinach (but combinations are endless! Feta, tomatoes & spinach, Mushroom, onion & cheddar, Peppers, onions & salsa). Flip one half over the other half, and cover so the cheese can melt. Turn out onto a plate, and enjoy! If I still need a starch for the day, I have a banana for dessert-like treat!
I hope you found these few tips to be useful to ensuring you getting in a healthy dinner even when life gets in the way. If you have a question that you would like to see discussed, please comment below. Until next time…
Love & Light,