Ever wondered how to juggle a busy mom life while staying on top of your nutrition game? On this episode of the Healthy Hot Mess Mom podcast, I promise you'll walk away with actionable tips and a fresh perspective on eating habits that truly fit into your chaotic schedule. I'll share my personal journey and how prioritizing protein has been a game-changer for reducing hunger pangs, boosting energy, and even building muscle as I approach my mid-40s. Gain insights into my daily eating routine, and learn about the challenges and triumphs that come with maintaining a healthy diet amidst a packed life.
Tune in for a treasure trove of practical advice, from my go-to Equipped protein powders and meal prep hacks to quick, nutritious dinner ideas featuring staples like pre-cooked turkey bacon, grilled chicken, and salmon. Discover how Primal Kitchen sauces can elevate your meals without the guilt, and find out how to whip up a low-sugar dessert that satisfies your sweet tooth—plain Greek yogurt with fresh raspberries and mini chocolate chips, anyone? Whether your health goals include weight loss or muscle gain, this episode is your guide to making protein-rich eating habits a seamless part of your busy mom life.
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Episode Transcript
Available transcripts are automatically generated. Complete accuracy is not guaranteed.
Speaker 1 (00:01):
Hey there, and welcome to the Healthy Hot Mess
Mom podcast.
Are you a frustrated mom tryingto navigate the maze of diet
and fitness trends, only to giveup before you even start?
Do you wish you could stick tohealthy habits, have more energy
and finally feel confident inyour own skin?
Are you tired of tellingyourself this is the year I'll
get healthier, only to findyourself back at square one?
(00:23):
Well, you're in the right place.
I'm Rebecca, a health-obsessedworking mom of two littles and a
self-proclaimed hot mess mom.
In this podcast, I'm here tohelp you cut through the
confusion and discover practicalways to become the healthiest
version of yourself, no matterhow chaotic life gets.
We'll dive into stayingconsistent with healthy habits,
(00:43):
fueling your body withoutfeeling overwhelmed, and making
mindset shifts to keep youmotivated.
You'll learn to enjoy movingyour body, lose weight and feel
more energized and confidentthan ever before.
Remember, it's all aboutprogress, not perfection.
So grab your iced coffee andlet's get started on this
journey together.
Welcome to the healthy hot messmom community.
(01:03):
Hey there, happy monday, andWelcome to the Healthy, hot Mess
Mom community.
Hey there, happy Monday, andwelcome back to the Healthy Hot
Mess Mom podcast.
Thank you so much for tuning inwith me another week.
I'm so grateful that you arehere.
I hope that you guys are allhaving an amazing Monday so far.
Whenever you're listening tothis, I hope that you had a
great weekend and I thought itwould be fun to share basically
(01:26):
like what I eat in a day.
Typically, and full disclaimer.
I do not count calories.
I do not like focus onmeasuring things.
I know there's a lot of peoplethat do that and if it works for
you, that's amazing.
However, I just never could getinto it.
I have a really hard time, likeif I'm eating on the go or I'm
(01:48):
just like in the middle of 20things, it just seems impossible
to weigh and measure my food.
With that being said, the onething that in the past couple of
years that I've been focusingon so much is protein and really
making sure that I'm getting atleast my ideal body weight in
grams of protein a day, and thathas been so helpful just really
(02:11):
trying to figure that out andmaking sure that I'm staying on
track with that when it comes tojust being satiated through the
day and not having those likeI'm starving, hangry pains going
on.
So I know like I find myselfwatching a lot of other people's
like Instagrams or YouTubevideos like what they eat in a
day if they're trying to loseweight or if they're trying to
(02:31):
gain muscle.
So I thought just sharing withyou guys kind of what I eat,
letting you guys know where I amin my health journey, that
might be helpful to you.
So, first off, I still haveabout like five to seven pounds
that I'd love to get off of mybody.
It's definitely a lot harder.
The lower that you get and theyou know the least amount of
(02:55):
weight you have to lose isdefinitely a little bit easier.
I found in the beginning theselast like five-ish pounds are
kind of being a pain in my butt,but that's besides the point.
Like five-ish pounds are kindof being a pain in my butt, but
that's besides the point.
So that's just kind of where Iam in my health journey.
Right now.
I am super focused on puttingmuscle on and I'm going to do a
whole episode next week about anew skill that I purchased and
(03:15):
why I purchased it and why Ithink it's so important not to
fixate on just weight alone.
So my goals right now are tolower body fat, increase energy,
keep my protein high and put onmuscle, like, definitely
putting on muscle.
Being 41, almost 42, is reallythe focus of everything that I
do right now.
(03:36):
If you're wanting to some ideason how to you know what kind of
what your day should look likeif you're trying to lose some
weight, or if you are in thatstage where you're like I want
to put muscle on, I want toreduce body fat, and that's kind
of all that I'm focused on.
Hopefully, like at leasthearing what I eat, or what I
usually eat, will help you insome way, because I think we're
(03:58):
all like I'm a crazy busy mom.
My kids are in so manyactivities and sports.
Busy mom, my kids are in somany activities and sports.
I'm a full-time working persontoo.
Like I don't have a lot of freetime.
Meal prepping, if it's like notless than an hour, isn't really
going to happen for me and alot of my stuff is grab and go.
So I thought that this episodewould, you know, make it seem
realistic, because this is whatI do and I don't.
(04:20):
I'm not a gourmet chef, I don'thave a gourmet chef, my husband
doesn't really cook.
So if you can relate to that, Ihope this episode helps you in
some way.
So first things first.
So I've done a bunch ofepisodes in the past If you've
listened to my podcast for awhile on eggs.
I love eggs.
I think eggs are a great sourceof protein and, if you'd like
them, there's tons of things youcan do with eggs.
I personally have removed eggsfrom my diet due to the link in
(04:44):
the protein and the trigger withmy acne.
However, I really do miss eggs.
I love eggs.
It's a great protein source.
But the one thing to be mindfulof and this is something that
you know, when I wasn't asfocused on protein, I never
really realized but one egg onlyhas six grams of protein.
So really making sure thatyou're having like at least
(05:06):
three eggs and maybe some likecottage cheese or some plain
Greek yogurt or something elseto add to that protein, because
really you want to stick to like30 to 50 grams of protein at
each meal, like that, would be areally good way to like kind of
gauge.
Again, I'm not about trackingmy macros and doing all this
stuff.
I think you have to findsomething that works for you,
(05:26):
but just recognizing, becauseit's something that I never did.
I was like, oh my God, I atethree eggs.
That's so much.
But it's only 18 grams ofprotein, right Like it's not a
lot.
So recognizing that you mightneed to add some like turkey
bacon to that or something.
Now, typically what a day lookslike for me right now is I
either have turkey bacon and orI usually will make and I don't
(05:50):
know if this is weird to anybody, but I make a huge, like vat of
cauliflower rice.
Sometimes I'll do cauliflowerrice mixed with onions and
peppers, sometimes I'll just dothe plain organic cauliflower
rice, but I'll like saute thatup in a big pot, then I will add
ground hamburger to it andtypically that's what I will eat
for breakfast.
(06:10):
It's super filling, it helps mereach my protein goal for the
morning and I don't know, it'sjust grab and go, I don't have
to think about it.
It tastes good to me, I craveit a lot and you know, sometimes
I'll just incorporate, like Isaid, some turkey bacon with
that.
Sometimes I'll just eat turkeybacon.
But again, I want to make sureif I'm just having the turkey
(06:30):
bacon, then I'm hitting that 30to 50 grams of protein and if
it's not, then I will just grabsome plain Greek yogurt, maybe
add a couple raspberries on itand that would be my breakfast.
Like I would say 95% of thetime it's kind of that
combination of eithercauliflower, rice, ground
hamburger, turkey bacon or endor some Greek yogurt with a
couple raspberries on it andthat's it.
(06:53):
Like.
I pretty much keep it verysimple for the morning because I
don't have a lot of time.
I'm really just looking forsomething that's satisfying,
something that's going to keepme full, hit my protein mark and
of course I have coffee.
I have coffee.
How do you live without coffee?
I don't know.
But sometimes I'll have hotcoffee with cream, sometimes
I'll have iced coffee with cream.
(07:13):
It kind of goes back and forth.
Sometimes I'll have both.
I use light, plain light cream,no sugar in it or anything like
that.
It's not.
I kind of got away from theheavy cream.
I just use a light cream and Itry not to overdo it.
I was at the point one timewhere I was measuring it, but
I've gotten away from that too.
But I just try not to beexcessive with it.
(07:35):
I try to be mindful of just theexcessive calories and the
excessive dairy, but I do notput any type of.
I will eat lunch depending uponwhat time it is.
Sometimes my go-to for lunch issomething I'm a sales rep, I'm
(07:56):
in my car Pretty much you willnever find me without chomps, so
typically if I'm hungry, ataround like maybe I'd say it's
like one or two, I might startto get a little hungry.
I always have like two or threechomps with me and different
flavors and I'll eat that andthey're right around 10 grams of
protein each.
That's 30 grams of proteinright there.
(08:17):
If I am working from home orI'm out to lunch, typically I'll
get like a salad with salmon orI'll get some grilled chicken
and veggies, something like that.
Just keeping it simple, if I'mgoing to snack during the day
which I am trying to be moremindful of and not really do
that if I'm going to snackduring the day which I am trying
(08:37):
to be more mindful of and notreally do that If I'm going to
snack, I typically my go-to islesser evil coconut oil popcorn
Probably not like I don't knowone of the healthiest things,
depending upon who you talk to,but it's satisfying for me.
It's kind of like you know partof the 80-20 stuff in your life
where it's like maybe not thebest thing but it's certainly
not the worst and I feel likeI'm not consuming the bad seed
(08:58):
oils.
It just has coconut oil and Ireally like the taste of it.
And they have a couple otherblends of popcorn too that are
good, but I'm trying to stickwith like just the plain one.
If I'm going to have a snackOther than that, I might have
some more Greek yogurt with acouple berries on it.
If I get home from work and Iforgot my chomps or I'm starving
and I just didn't eat, or maybeI get home and I'm like, oh,
(09:21):
it's time to eat, I should eatsomething.
I have recently been using theequipped protein.
It's pretty good.
I've tried the coffee and thevanilla and I'll put some Greek
yogurt, some ice, some water andthe protein and with the coffee
I might put a little bit oficed coffee into that mixture as
well.
However, I don't love thestevia taste to it.
(09:41):
I kind of wish it had lessstevia in it.
I know stevia is not quoteunquote bad, but it just has a
weird taste to me.
So there's that.
But some people think it's fine.
But all in all it doesn't makeme bloated.
I feel like it's a good sourceof protein.
So that's another option.
You know if I just needsomething.
You know, get to that proteinmacro for the day in the middle
(10:02):
of the day For dinner.
Definitely try to keep it assimple as you possibly can.
Like I do try to keep alwayslike chopped romaine, organic in
my refrigerator.
I always try to have cut upcucumbers, diced tomatoes,
scallions I love.
On a salad.
I typically will buy someorganic, nitrate-free,
(10:23):
pre-cooked turkey bacon thatjust I can put some crumbles on
my salad.
You know, if you're eating eggsyou could put an egg on it.
I used to do that in the past.
And then I will either grillsalmon or have grilled chicken I
don't do anything fancy withlike I really like I don't want
to say I don't know how to cook,but like I'm not fancy
whatsoever with my food, Iliterally will get the thinly
(10:46):
sliced chicken breast, organic,from my local Wegmans and
sometime over the weekend I willtake two packages of that.
I'll figure out what seasoningI want for the week.
I'll put a little bit of oliveoil, avocado oil in a pan and I
will pan sear them and that's it.
That's literally my chicken fordinner for the week, my salmon
for the week.
Sometimes we'll grill steaks.
(11:06):
You know we'll do that fresh ifwe have time, but just so that
I know that I have a consistentthing in the refrigerator that I
can just grab quickly.
That's typically what I'm goingto do.
Either I'm going to put someprotein on a salad.
Just recently Primal Kitchenhas launched these sauces and
there's a chicken one and I feelgood about it.
(11:26):
It has good ingredients, no badoils, no sugars, things like
that and the chicken one.
So I'll take two slices of likea romaine heart, put the
chicken in the middle.
Sometimes I'll put a slice ofcheese on it, avocado, a big
slice of tomato and some of thesauce.
And it is amazing Like myhusband's making so much fun of
me because that's all I want toeat right now, because it's so
(11:49):
darn good.
And I found this Cajunseasoning.
I put my theun seasoning on thechicken and I do not miss the
bun, like I do not miss thebread whatsoever.
It's delicious.
So highly recommend thosePrimal Kitchen chicken.
I think it's called chickendipping sauce.
It's delish, like honestly it'samazing.
So that's pretty much it fordinner.
(12:10):
I'd have that.
Maybe I'd steam some vegetablesif I just wanted the protein.
I go big with broccoli a lot.
Sometimes I'll do peppers.
Like I'll steam some peppers orgrill some peppers or saute
them with some onion in a pan.
Green beans I do like to dolike a like I'll buy like the
little tiny potatoes for astarch or I'll get some diced
(12:31):
sweet potatoes and I'll put thatin a like a glass Pyrex dish
and roast it in the oven withsome green beans, with some like
herb seasoning.
I really like that.
A side of vegetables, like anytype of vegetables.
Like sometimes we'll do peas,sometimes we'll do corn, even
sweet potato I try to eat likehalf a sweet potato because they
do spike my blood sugarpersonally a lot, but again it's
(12:53):
a healthy source ofcarbohydrate of sweet potato
because they do spike my bloodsugar personally a lot, but
again it's a healthy source ofcarbohydrate.
But really trying to make sureagain that my protein for all
three of these meals is that 30to 50 grams.
So I'll make sure I have ahealthy serving of chicken.
Like I'm not going to go forthe smallest piece.
Like I may have a piece and ahalf of chicken, eat that first,
then eat my vegetables and seehow I feel, and typically I'm
full, I'm satiated.
(13:14):
So that's like really importantto me because I do have a very
big appetite and I don't want tomake poor choices.
So I try to fill up on myprotein, make sure I'm hitting
that for the day before I haveanything else and after dinner
typically the only thing I willhave is plain Greek yogurt.
I've, you know, a couple monthsago, been able to wean off all
(13:37):
sugary yogurts like, not evenlike erythritol or stevia.
I just do plain Greek yogurt.
I kind of go back and forthbetween the full fat, the 5%,
and the nonfat.
I kind of like to mix it up.
I do think the 5% organic Greekyogurt from Wegmans is my
favorite, like that middleground, not the heaviest, not
(13:57):
the middle or not the lightest,and it has the best flavor to me
.
But you can kind of go between.
I try to mix them up sometimes.
So what I'll do is I'll get someGreek yogurt a serving, maybe a
serving and a half, depend uponhow much.
You know, I didn't eat aprotein that day.
Greek yogurt is a real quickway to get your macro in for
protein.
And what I'll do is I'll takeraspberries and I'll crush them
(14:18):
up in it and then, as a littletreat, if I'm going to have a
little treat.
I take, like I don't know,maybe a tablespoon, maybe two
tablespoons of mini chocolatechips and I will put that in
there and it's so satisfying andit's just enough sweetness
where it's like.
It gets you that taste andyou're like satisfied, but
(14:39):
you're not craving more, whichis a really happy spot for me,
so that I don't want tooverindulge.
You don't want anything elsesweet, um.
So other than that throughoutthe day I typically I always
have water with me I try to getto like at least 100 grams or
100 grams, 100 ounces of waterevery day and I will put
electrolytes in almost all thewater that I'm drinking, maybe
(14:59):
not every single one, but most.
And I will use the little LMNTpackets and I might use one
packet, but I'll use it likesprinkle it throughout the whole
day, because I find that whenit's all in the water, but my
one 32 ounce water bottle it'sjust too strong for me, but
typically I'm only drinkingwater.
Now that it's summer I may makesome fresh brewed, unsweetened
(15:22):
iced tea in my house and putsome like lemon in it, but other
than that, that's pretty muchall I'm drinking throughout the
day.
I try to get all my water inand I don't really drink.
I try not to drink coffee afterthree o'clock but, like I said,
definitely need my coffee inthe morning.
And that, in a nutshell, ispretty much it, guys.
Like it's not fancy, it'spretty repetitive.
(15:45):
You know, something else that Ihave been doing recently that I
did forget to mention is anothersource of probiotic is like
sauerkraut or kefir, things likethat.
I do like sauerkraut, so I havebeen actually adding sauerkraut
to my salads or as a side withdinner, just as something
different.
You know, I think we're allcreatures of habit and we're all
(16:05):
doing the same things all thetime, but I'm trying to be
mindful of our bodies need toexperience new food, just like I
tell my kids, you have to trynew things and really trying to
figure out something healthfulthat I could add to my diet,
that maybe I could addseasonally or switch up, but
just being mindful of thatprotein, you know, making sure
(16:27):
that you're hitting that mark,because I think, ultimately,
it's really about feeling fulland satisfied and not having the
ups and downs of cravings, nothaving sugar crashes all day,
and if you can find that happybalance for you, losing weight,
putting muscle on, losing bodyfat is going to be so much more
manageable and sustainable forthe long term if you're able to
(16:48):
find your sweet spot and findsome foods that you love that
are healthy.
So that's it, guys.
Like it's really not.
It's not crazy.
Like intense.
I didn't spend six hours in mykitchen I'm not fancy at all
Like I eat.
Like I said pretty much thesame things, which I'm sure you
do too.
So I hope this episode finds youwell.
(17:08):
I hope you you find it helpful.
Please share it with a friend,if you did.
And, yeah, please feel free towrite in to me too and let me
know if there's any topics thatyou want me to discuss.
If you want to hear anythingelse that I do during the day,
I'd be happy to share.
I'm an open book.
The email address is stillhotmessmompodcast wait,
(17:32):
hotmessmomhealthpodcast atgmailcom.
I haven't officially changedthat yet, but, yeah, I hope this
finds you well and I will chatwith you next week.
Thank you for tuning in to theHealthy Hot Mess Mom podcast.
I hope you found someinspiration and practical tips
to help you on your journey to ahealthier, more confident you.
Remember it's all aboutprogress, not perfection.
If you enjoyed today's episode,don't forget to subscribe, rate
(17:54):
and leave a review.
Your feedback means the worldto me and helps other hot mess
moms find our community.
Join me next time as wecontinue to navigate the ups and
downs of health and wellnesstogether.
Until then, keep striving forprogress, stay consistent and
embrace the beautiful chaos ofmotherhood.
Take care, stay healthy andkeep being the amazing hot mess
mom that you are.
See you next time.
Hey there, and welcome to the Healthy Hot Mess
Mom podcast.
Are you a frustrated mom tryingto navigate the maze of diet
and fitness trends, only to giveup before you even start?
Do you wish you could stick tohealthy habits, have more energy
and finally feel confident inyour own skin?
Are you tired of tellingyourself this is the year I'll
get healthier, only to findyourself back at square one?
(00:23):
Well, you're in the right place.
I'm Rebecca, a health-obsessedworking mom of two littles and a
self-proclaimed hot mess mom.
In this podcast, I'm here tohelp you cut through the
confusion and discover practicalways to become the healthiest
version of yourself, no matterhow chaotic life gets.
We'll dive into stayingconsistent with healthy habits,
(00:43):
fueling your body withoutfeeling overwhelmed, and making
mindset shifts to keep youmotivated.
You'll learn to enjoy movingyour body, lose weight and feel
more energized and confidentthan ever before.
Remember, it's all aboutprogress, not perfection.
So grab your iced coffee andlet's get started on this
journey together.
Welcome to the healthy hot messmom community.
(01:03):
Hey there, happy monday, andWelcome to the Healthy, hot Mess
Mom community.
Hey there, happy Monday, andwelcome back to the Healthy Hot
Mess Mom podcast.
Thank you so much for tuning inwith me another week.
I'm so grateful that you arehere.
I hope that you guys are allhaving an amazing Monday so far.
Whenever you're listening tothis, I hope that you had a
great weekend and I thought itwould be fun to share basically
(01:26):
like what I eat in a day.
Typically, and full disclaimer.
I do not count calories.
I do not like focus onmeasuring things.
I know there's a lot of peoplethat do that and if it works for
you, that's amazing.
However, I just never could getinto it.
I have a really hard time, likeif I'm eating on the go or I'm
(01:48):
just like in the middle of 20things, it just seems impossible
to weigh and measure my food.
With that being said, the onething that in the past couple of
years that I've been focusingon so much is protein and really
making sure that I'm getting atleast my ideal body weight in
grams of protein a day, and thathas been so helpful just really
(02:11):
trying to figure that out andmaking sure that I'm staying on
track with that when it comes tojust being satiated through the
day and not having those likeI'm starving, hangry pains going
on.
So I know like I find myselfwatching a lot of other people's
like Instagrams or YouTubevideos like what they eat in a
day if they're trying to loseweight or if they're trying to
(02:31):
gain muscle.
So I thought just sharing withyou guys kind of what I eat,
letting you guys know where I amin my health journey, that
might be helpful to you.
So, first off, I still haveabout like five to seven pounds
that I'd love to get off of mybody.
It's definitely a lot harder.
The lower that you get and theyou know the least amount of
(02:55):
weight you have to lose isdefinitely a little bit easier.
I found in the beginning theselast like five-ish pounds are
kind of being a pain in my butt,but that's besides the point.
Like five-ish pounds are kindof being a pain in my butt, but
that's besides the point.
So that's just kind of where Iam in my health journey.
Right now.
I am super focused on puttingmuscle on and I'm going to do a
whole episode next week about anew skill that I purchased and
(03:15):
why I purchased it and why Ithink it's so important not to
fixate on just weight alone.
So my goals right now are tolower body fat, increase energy,
keep my protein high and put onmuscle, like, definitely
putting on muscle.
Being 41, almost 42, is reallythe focus of everything that I
do right now.
(03:36):
If you're wanting to some ideason how to you know what kind of
what your day should look likeif you're trying to lose some
weight, or if you are in thatstage where you're like I want
to put muscle on, I want toreduce body fat, and that's kind
of all that I'm focused on.
Hopefully, like at leasthearing what I eat, or what I
usually eat, will help you insome way, because I think we're
(03:58):
all like I'm a crazy busy mom.
My kids are in so manyactivities and sports.
Busy mom, my kids are in somany activities and sports.
I'm a full-time working persontoo.
Like I don't have a lot of freetime.
Meal prepping, if it's like notless than an hour, isn't really
going to happen for me and alot of my stuff is grab and go.
So I thought that this episodewould, you know, make it seem
realistic, because this is whatI do and I don't.
(04:20):
I'm not a gourmet chef, I don'thave a gourmet chef, my husband
doesn't really cook.
So if you can relate to that, Ihope this episode helps you in
some way.
So first things first.
So I've done a bunch ofepisodes in the past If you've
listened to my podcast for awhile on eggs.
I love eggs.
I think eggs are a great sourceof protein and, if you'd like
them, there's tons of things youcan do with eggs.
I personally have removed eggsfrom my diet due to the link in
(04:44):
the protein and the trigger withmy acne.
However, I really do miss eggs.
I love eggs.
It's a great protein source.
But the one thing to be mindfulof and this is something that
you know, when I wasn't asfocused on protein, I never
really realized but one egg onlyhas six grams of protein.
So really making sure thatyou're having like at least
(05:06):
three eggs and maybe some likecottage cheese or some plain
Greek yogurt or something elseto add to that protein, because
really you want to stick to like30 to 50 grams of protein at
each meal, like that, would be areally good way to like kind of
gauge.
Again, I'm not about trackingmy macros and doing all this
stuff.
I think you have to findsomething that works for you,
(05:26):
but just recognizing, becauseit's something that I never did.
I was like, oh my God, I atethree eggs.
That's so much.
But it's only 18 grams ofprotein, right Like it's not a
lot.
So recognizing that you mightneed to add some like turkey
bacon to that or something.
Now, typically what a day lookslike for me right now is I
either have turkey bacon and orI usually will make and I don't
(05:50):
know if this is weird to anybody, but I make a huge, like vat of
cauliflower rice.
Sometimes I'll do cauliflowerrice mixed with onions and
peppers, sometimes I'll just dothe plain organic cauliflower
rice, but I'll like saute thatup in a big pot, then I will add
ground hamburger to it andtypically that's what I will eat
for breakfast.
(06:10):
It's super filling, it helps mereach my protein goal for the
morning and I don't know, it'sjust grab and go, I don't have
to think about it.
It tastes good to me, I craveit a lot and you know, sometimes
I'll just incorporate, like Isaid, some turkey bacon with
that.
Sometimes I'll just eat turkeybacon.
But again, I want to make sureif I'm just having the turkey
(06:30):
bacon, then I'm hitting that 30to 50 grams of protein and if
it's not, then I will just grabsome plain Greek yogurt, maybe
add a couple raspberries on itand that would be my breakfast.
Like I would say 95% of thetime it's kind of that
combination of eithercauliflower, rice, ground
hamburger, turkey bacon or endor some Greek yogurt with a
couple raspberries on it andthat's it.
(06:53):
Like.
I pretty much keep it verysimple for the morning because I
don't have a lot of time.
I'm really just looking forsomething that's satisfying,
something that's going to keepme full, hit my protein mark and
of course I have coffee.
I have coffee.
How do you live without coffee?
I don't know.
But sometimes I'll have hotcoffee with cream, sometimes
I'll have iced coffee with cream.
(07:13):
It kind of goes back and forth.
Sometimes I'll have both.
I use light, plain light cream,no sugar in it or anything like
that.
It's not.
I kind of got away from theheavy cream.
I just use a light cream and Itry not to overdo it.
I was at the point one timewhere I was measuring it, but
I've gotten away from that too.
But I just try not to beexcessive with it.
(07:35):
I try to be mindful of just theexcessive calories and the
excessive dairy, but I do notput any type of.
I will eat lunch depending uponwhat time it is.
Sometimes my go-to for lunch issomething I'm a sales rep, I'm
(07:56):
in my car Pretty much you willnever find me without chomps, so
typically if I'm hungry, ataround like maybe I'd say it's
like one or two, I might startto get a little hungry.
I always have like two or threechomps with me and different
flavors and I'll eat that andthey're right around 10 grams of
protein each.
That's 30 grams of proteinright there.
(08:17):
If I am working from home orI'm out to lunch, typically I'll
get like a salad with salmon orI'll get some grilled chicken
and veggies, something like that.
Just keeping it simple, if I'mgoing to snack during the day
which I am trying to be moremindful of and not really do
that if I'm going to snackduring the day which I am trying
(08:37):
to be more mindful of and notreally do that If I'm going to
snack, I typically my go-to islesser evil coconut oil popcorn
Probably not like I don't knowone of the healthiest things,
depending upon who you talk to,but it's satisfying for me.
It's kind of like you know partof the 80-20 stuff in your life
where it's like maybe not thebest thing but it's certainly
not the worst and I feel likeI'm not consuming the bad seed
(08:58):
oils.
It just has coconut oil and Ireally like the taste of it.
And they have a couple otherblends of popcorn too that are
good, but I'm trying to stickwith like just the plain one.
If I'm going to have a snackOther than that, I might have
some more Greek yogurt with acouple berries on it.
If I get home from work and Iforgot my chomps or I'm starving
and I just didn't eat, or maybeI get home and I'm like, oh,
(09:21):
it's time to eat, I should eatsomething.
I have recently been using theequipped protein.
It's pretty good.
I've tried the coffee and thevanilla and I'll put some Greek
yogurt, some ice, some water andthe protein and with the coffee
I might put a little bit oficed coffee into that mixture as
well.
However, I don't love thestevia taste to it.
(09:41):
I kind of wish it had lessstevia in it.
I know stevia is not quoteunquote bad, but it just has a
weird taste to me.
So there's that.
But some people think it's fine.
But all in all it doesn't makeme bloated.
I feel like it's a good sourceof protein.
So that's another option.
You know if I just needsomething.
You know, get to that proteinmacro for the day in the middle
(10:02):
of the day For dinner.
Definitely try to keep it assimple as you possibly can.
Like I do try to keep alwayslike chopped romaine, organic in
my refrigerator.
I always try to have cut upcucumbers, diced tomatoes,
scallions I love.
On a salad.
I typically will buy someorganic, nitrate-free,
(10:23):
pre-cooked turkey bacon thatjust I can put some crumbles on
my salad.
You know, if you're eating eggsyou could put an egg on it.
I used to do that in the past.
And then I will either grillsalmon or have grilled chicken I
don't do anything fancy withlike I really like I don't want
to say I don't know how to cook,but like I'm not fancy
whatsoever with my food, Iliterally will get the thinly
(10:46):
sliced chicken breast, organic,from my local Wegmans and
sometime over the weekend I willtake two packages of that.
I'll figure out what seasoningI want for the week.
I'll put a little bit of oliveoil, avocado oil in a pan and I
will pan sear them and that's it.
That's literally my chicken fordinner for the week, my salmon
for the week.
Sometimes we'll grill steaks.
(11:06):
You know we'll do that fresh ifwe have time, but just so that
I know that I have a consistentthing in the refrigerator that I
can just grab quickly.
That's typically what I'm goingto do.
Either I'm going to put someprotein on a salad.
Just recently Primal Kitchenhas launched these sauces and
there's a chicken one and I feelgood about it.
(11:26):
It has good ingredients, no badoils, no sugars, things like
that and the chicken one.
So I'll take two slices of likea romaine heart, put the
chicken in the middle.
Sometimes I'll put a slice ofcheese on it, avocado, a big
slice of tomato and some of thesauce.
And it is amazing Like myhusband's making so much fun of
me because that's all I want toeat right now, because it's so
(11:49):
darn good.
And I found this Cajunseasoning.
I put my theun seasoning on thechicken and I do not miss the
bun, like I do not miss thebread whatsoever.
It's delicious.
So highly recommend thosePrimal Kitchen chicken.
I think it's called chickendipping sauce.
It's delish, like honestly it'samazing.
So that's pretty much it fordinner.
(12:10):
I'd have that.
Maybe I'd steam some vegetablesif I just wanted the protein.
I go big with broccoli a lot.
Sometimes I'll do peppers.
Like I'll steam some peppers orgrill some peppers or saute
them with some onion in a pan.
Green beans I do like to dolike a like I'll buy like the
little tiny potatoes for astarch or I'll get some diced
(12:31):
sweet potatoes and I'll put thatin a like a glass Pyrex dish
and roast it in the oven withsome green beans, with some like
herb seasoning.
I really like that.
A side of vegetables, like anytype of vegetables.
Like sometimes we'll do peas,sometimes we'll do corn, even
sweet potato I try to eat likehalf a sweet potato because they
do spike my blood sugarpersonally a lot, but again it's
(12:53):
a healthy source ofcarbohydrate of sweet potato
because they do spike my bloodsugar personally a lot, but
again it's a healthy source ofcarbohydrate.
But really trying to make sureagain that my protein for all
three of these meals is that 30to 50 grams.
So I'll make sure I have ahealthy serving of chicken.
Like I'm not going to go forthe smallest piece.
Like I may have a piece and ahalf of chicken, eat that first,
then eat my vegetables and seehow I feel, and typically I'm
full, I'm satiated.
(13:14):
So that's like really importantto me because I do have a very
big appetite and I don't want tomake poor choices.
So I try to fill up on myprotein, make sure I'm hitting
that for the day before I haveanything else and after dinner
typically the only thing I willhave is plain Greek yogurt.
I've, you know, a couple monthsago, been able to wean off all
(13:37):
sugary yogurts like, not evenlike erythritol or stevia.
I just do plain Greek yogurt.
I kind of go back and forthbetween the full fat, the 5%,
and the nonfat.
I kind of like to mix it up.
I do think the 5% organic Greekyogurt from Wegmans is my
favorite, like that middleground, not the heaviest, not
(13:57):
the middle or not the lightest,and it has the best flavor to me
.
But you can kind of go between.
I try to mix them up sometimes.
So what I'll do is I'll get someGreek yogurt a serving, maybe a
serving and a half, depend uponhow much.
You know, I didn't eat aprotein that day.
Greek yogurt is a real quickway to get your macro in for
protein.
And what I'll do is I'll takeraspberries and I'll crush them
(14:18):
up in it and then, as a littletreat, if I'm going to have a
little treat.
I take, like I don't know,maybe a tablespoon, maybe two
tablespoons of mini chocolatechips and I will put that in
there and it's so satisfying andit's just enough sweetness
where it's like.
It gets you that taste andyou're like satisfied, but
(14:39):
you're not craving more, whichis a really happy spot for me,
so that I don't want tooverindulge.
You don't want anything elsesweet, um.
So other than that throughoutthe day I typically I always
have water with me I try to getto like at least 100 grams or
100 grams, 100 ounces of waterevery day and I will put
electrolytes in almost all thewater that I'm drinking, maybe
(14:59):
not every single one, but most.
And I will use the little LMNTpackets and I might use one
packet, but I'll use it likesprinkle it throughout the whole
day, because I find that whenit's all in the water, but my
one 32 ounce water bottle it'sjust too strong for me, but
typically I'm only drinkingwater.
Now that it's summer I may makesome fresh brewed, unsweetened
(15:22):
iced tea in my house and putsome like lemon in it, but other
than that, that's pretty muchall I'm drinking throughout the
day.
I try to get all my water inand I don't really drink.
I try not to drink coffee afterthree o'clock but, like I said,
definitely need my coffee inthe morning.
And that, in a nutshell, ispretty much it, guys.
Like it's not fancy, it'spretty repetitive.
(15:45):
You know, something else that Ihave been doing recently that I
did forget to mention is anothersource of probiotic is like
sauerkraut or kefir, things likethat.
I do like sauerkraut, so I havebeen actually adding sauerkraut
to my salads or as a side withdinner, just as something
different.
You know, I think we're allcreatures of habit and we're all
(16:05):
doing the same things all thetime, but I'm trying to be
mindful of our bodies need toexperience new food, just like I
tell my kids, you have to trynew things and really trying to
figure out something healthfulthat I could add to my diet,
that maybe I could addseasonally or switch up, but
just being mindful of thatprotein, you know, making sure
(16:27):
that you're hitting that mark,because I think, ultimately,
it's really about feeling fulland satisfied and not having the
ups and downs of cravings, nothaving sugar crashes all day,
and if you can find that happybalance for you, losing weight,
putting muscle on, losing bodyfat is going to be so much more
manageable and sustainable forthe long term if you're able to
(16:48):
find your sweet spot and findsome foods that you love that
are healthy.
So that's it, guys.
Like it's really not.
It's not crazy.
Like intense.
I didn't spend six hours in mykitchen I'm not fancy at all
Like I eat.
Like I said pretty much thesame things, which I'm sure you
do too.
So I hope this episode finds youwell.
(17:08):
I hope you you find it helpful.
Please share it with a friend,if you did.
And, yeah, please feel free towrite in to me too and let me
know if there's any topics thatyou want me to discuss.
If you want to hear anythingelse that I do during the day,
I'd be happy to share.
I'm an open book.
The email address is stillhotmessmompodcast wait,
(17:32):
hotmessmomhealthpodcast atgmailcom.
I haven't officially changedthat yet, but, yeah, I hope this
finds you well and I will chatwith you next week.
Thank you for tuning in to theHealthy Hot Mess Mom podcast.
I hope you found someinspiration and practical tips
to help you on your journey to ahealthier, more confident you.
Remember it's all aboutprogress, not perfection.
If you enjoyed today's episode,don't forget to subscribe, rate
(17:54):
and leave a review.
Your feedback means the worldto me and helps other hot mess
moms find our community.
Join me next time as wecontinue to navigate the ups and
downs of health and wellnesstogether.
Until then, keep striving forprogress, stay consistent and
embrace the beautiful chaos ofmotherhood.
Take care, stay healthy andkeep being the amazing hot mess
mom that you are.
See you next time.
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