Yep its Monday. Last week was a rough week. Lets face it – every week is a hard week for a mom. So on Friday you had a few glasses of wine. The weekend progressed with more wine and fatty foods and indulgence. Then comes … Monday. The day you wake up feeling sluggish and gross with weekend regrets. You feel like you need to detox from it all!
So lets start of Monday with a healthy breakfast that will help get you back on track. This is my go-to breakfast. It is full of good carbs and lean proteins. It will keep you going strong. Keeps you full without feeling weighed down.
Its simple and fast. It makes 2 servings so you can save some for another day.
2 minCook Time
2 minTotal Time
Yields 2 servings
- 1/2 Cup Oats
- 1/2 Cup Nut Milk (almond, cashew, etc)
- 3/4 Cup Egg Whites
- 1/2 tsp cinnamon
- 1 Mashed Banana
- add in's: Stevia, Peanut Butter, PB2, Mini Chocolate Chips
- Mash banana in a medium sized glass bowl. Mix in the other ingredients. Microwave for 1 1/2-2 minutes stopping half way to stir. Use more or less time depending on if you like your oatmeal thin or thick. Split your oatmeal into 2 separate bowls.
- Add toss in's as desired: more cinnamon, stevia, peanut butter, PB2
- Mini Chocolate Chips are yummy but not incredibly healthy - add with caution 🙂
- Note: The riper the banana the sweeter the cereal.
Perfect breakfast for those looking to start the day with a clean healthy fit meal. Full of good carbs and healthy protein. Keeps you feeling full with weighing you down so that you can power through your workout or chase the kids!
Mornings are a game changer. I need my vitamins and supplements. I need a healthy breakfast. Crushing lots and LOTS of water (especially on Monday) is critical.
Hit the gym in the morning because I don’t I will never go. Life will take over and the gym will fall to to the bottom of the priority list. Usually this is a cardio day. Lets not call it sweat … lets call it “sparkle”. If I have the energy and the time I will lift weights or do some core exercises. But honestly, it is hard to push your body too hard after a weekend of abuse 🙂
Well rounded lunch of chicken and quinoa. WATER.
Kids … oh the kids.
Afternoon snack. Critical. You need to snack. Cutting meals only slows your metabolism. Keep eating! Small and smart and regularly. Handful of nuts, spoon of peanut butter, protein bar or shake. Make sure to get a good balance of carb and protein.
Kombucha. Miracle worker. If you haven’t ever tried it – you should. It is a carbonated fermented tea drink. Smells yucky and has a taste you need to grow to love. Now they are being produced in more tasty flavors. It is packed full of probiotics and good bacteria to help get the crud out of your system. Once hard to find, it is now mainstream and you can usually find it bottled in the produce section of your grocery store. Even Walmart carries it! Some make it at home but that runs a risk of bad bacteria. Best to buy it in stores where it is regulated and under strict production controls. Here is some more info about Kombucha. See this link to learn more about Kombucha
Low carb/No carb dinner. Don’t want to fill up on carbs so close to bed time. Your body will be sedentary and store those carbs as sugars. Dinner plate of a grilled lean meat/fish with a cooked green veggie (green beans, broccoli, asparagus etc). Avoid white foods like bread, rice, pasta, potato, etc.
If I have the time and ambition, I go for a short walk around the neighborhood after dinner. Listen to music or a podcast or call friends and family. Nice way to close the day.
Ok this is my routine in a perfect world. In reality it doesn’t always happen. There are kids, school, sports, meetings, events, naps, cooking, cleaning, pets, laundry, work, errands, appointments … on and on and on. We aren’t perfect. We do what we can. Don’t beat yourself up. Every step, every bite, every sip of water … it counts. It is better than nothing. Keep moving. Keep doing. Your mind and body will thank you.
You survived another Monday! Rock on Mama’s!
Monday Advice: DO NOT weigh yourself on a Monday. Even dietitians do not recommend it. We weigh most on Monday.