Today’s Workout

**todays-workout-2

**Google any exercises you don’t know. Remember form is key. Stay hydrated. Please Note: Lulu Lively is not a certified personal trainer or nutritionist. Please consult your physical trainer and/or doctor before dieting and exercising.

Week 2 Meal Plan

For week 2, still start your mornings off drinking an 8oz cup of warm water with a quarter lemon squeezed in and a 1/4 teaspoon of pink Himalayan salt stirred in. This will kick start your digestive system and boost your energy. See the benefits here –> No Caffeine Energy Boost. Do this at least 30 minutes before a meal.

Continue to use the Meal Plan PDF that is in a protective sleeve on your fridge that you printed out during the Week 1 Meal Plan. This will help you stay on track for dinners throughout the week. Simply erase Week 1’s meal plan and write the following meal plan on the menu:

Lulu Lively’s Week 2 Meal Plan

Monday: Gimme Some Oven’s Grilled Chicken with Pineapple Avocado Salsa

Tuesday: Naked Burger with Creamed Spinach and Marinated Roma Tomatoes

Wednesday: Williams-Sonoma’s Grilled Beef with Salsa Verde (I leave the anchovy fillets out)

Thursday: Yummy Healthy Easy’s Easy Pesto Pita Bread Pizza (add cubed chicken for protein)

Friday: Serious Eats’ Cilantro and Lime Marinated Chicken Fajita Kabobs

Saturday: Cooking Classy’s Panko Crusted Honey Mustard Salmon

Sunday: {Crockpot} Chicken Taco Salad

**All dinners should be served with your choice of berries, veggies, and/or side salad (such as the Farm Fresh Salad or a Strawberry Avocado Salad – sliced strawberries, cubed avocado, feta cheese, fresh ground pepper and a squirt of fresh squeezed lemon juice). Avoid consuming tropical fruit at night for they are higher in sugar and can keep you up.

Make certain to drink enough water throughout the day. The amount you need to consume is half your body weight in ounces. So, drink up!

Make certain to have healthy snacks in between meals to avoid starvation mode (when you wait too long to eat and your body stores your last meal as fat). Such as a handful of almonds with dried cranberries/cherries, half a cup of Greek yogurt with 1/4 of a melon and 1/2 TB of local honey, an apple sliced with 1-1 1/2 TB almond butter for dipping, carrots/bell pepper with hummus, or 2 celery sticks with almond butter.

For Breakfast and Lunch ideas see Week 1 Meal Plan at the bottom of the post.

This post is part of the Eat Healthy Feel Good Challenge. Stay motivated by joining me on Facebook and/or Twitter. If we stick together, we will keep at it!

Announcement: Baby has Arrived!

For those of you following along with the Eat Healthy Feel Good Challenge, I would like to apologize for not posting Week 2’s Meal Plan. I had my baby on July 20th! A sweet baby girl!

I have been trying to get adjusted to 2 kiddos (not an easy task) and am trying to get caught up on posts.

So, I hope you have eaten healthy this week. If not, it’s Wednesday and you can finish strong. Feel free to use some of the recipes from Week 1’s Meal Plan; and, I will post Week 2’s Meal Plan this weekend for you to use next week.

Thank you for understanding and following along.

Naked Burger with Creamed Spinach and Marinated Roma Tomatoes

If you don’t want all the bread a hamburger bun dishes out, try out a naked burger. This burger is packed full of flavor and will not disappoint!

Naked Burger

Lulu Lively’s Naked Burger with Creamed Spinach and Marinated Roma Tomatoes

Ingredients for the Patty:

  • 1LB Grass Fed Organic Ground Beef
  • 1/2 TB Garlic Powder
  • 1/4 ts Pink Himalayan Salt
  • 1/4 ts Fresh Ground Black Peppercorns
  • 1/4 ts Cayenne Powder
  • 1/2 ts Paprika
  • Optional: 1 TB Fig Butter (for some sweetness) or 1 TB Fire Roasted Habanero Sauce (for a kick)
  • 1 egg white
  • 1 TB Grass Fed Butter (if cooking in a pan)

Instructions for Patty:

  1. Put ground beef in a bowl.
  2. Add in all dry ingredients and incorporate using your hand.
  3. Fold in fig butter or roasted habanero sauce and egg white and incorporate.
  4. Make into 2-3 hamburger patties.
  5. Using your thumb, press down a slight indent in the center of the patty. This will help with an even cooking.
  6. Grill patty on medium for 5-6 minutes a side for medium or until done to your likeness.
  7. If you don’t have a grill, melt 1TB butter in a pan over medium heat and cook 6 minutes a side or until done to your likeness.

Ingredients for Creamed Spinach:

  • 1 bag organic spinach (washed and patted dry)
  • 1/4 ts Pink Himalayan Salt
  • 1/4 ts Fresh Ground Black Peppercorns
  • 2 Garlic Cloves Minced
  • 2 TB Grass Fed Butter
  • 1 TB Almond Milk/Heavy Cream

Instructions for Creamed Spinach:

  1. Set large pan on medium heat.
  2. Melt butter in pan.
  3. Add minced garlic to pan and cook for 2-3 minutes until fragrant.
  4. Add in 1 bag spinach and cook down.
  5. Add salt and pepper.
  6. Once spinach is wilted, add in milk and stir with rubber spatula.
  7. Take off heat.

Ingredients for Marinated Roma Tomatoes:

  • 1 Roma Tomato Washed
  • Pink Himalayan Salt
  • Fresh Ground Peppercorns
  • 1 TB Red Wine Vinegar

Instructions for Marinated Roma Tomatoes:

  1. Slice Roma tomato long ways and lay flat on cutting board.
  2. Sprinkle with salt and pepper to you liking.
  3. Drizzle red wine vinegar over slices.
  4. Let sit while patty and spinach are cooking.

Assembly of Naked Burger:

  1. Place cooked patty on plate.
  2. Lay 2 slices of marinated Roma Tomatoes on top of patty.
  3. Next, spoon on half of cooked spinach.
  4. Optional: Sprinkle with 2 TB of Feta Cheese.
  5. Optional: Serve with a cubed watermelon and avocado salad (simply cube up watermelon and avocado, combine with a little feta cheese and sprinkle with salt and pepper)
  6. Enjoy!

Loved the recipe? Pin it on Pinterest to use again!

Make certain to follow me on Facebook and/or Twitter to stay motivated on eating healthy!

How did you like the Naked Burger? Comments welcomed.

**Note: this recipe makes 2-3 servings and takes 10 minutes prep and 12 minutes to cook.

This recipe is part of Week 1 Meal Plan and the Eat Healthy Feel Good Challenge.

Week 1 Grocery List

To get your grocery shopping done for Week 1’s Meal Plan for the Eat Healthy Feel Good Challenge, here is Week 1’s Grocery List: Lulu Lively Grocery List

Lulu Lively Week 1 Grocery List

Simply click the link above and print it out to mark it off as you go along in the store.

This list will feed a family of 3 (or shall I say 2 and a toddler – but my toddler can eat as much as me sometimes). Happy Shopping!

**Note: I forgot to put a loaf of Ezekiel Bread, 1 bag/container oatmeal, and 1 bag raw pumpkin seeds/pepitas on the list. So, after you print out the PDF, simply write those items on the list so you don’t forget them at the store.

Week 1 Meal Plan

When I meal plan, I plan for my dinners for the week. Breakfast and lunch consist of  the same few recipes that I rotate through for variety (which I will provide at the end of this post).

For the week, I would like you to start your morning off with drinking an 8oz cup of warm water with a Squeezed quarter lemon and a 1/4 teaspoon of pink Himalayan salt stirred in. This will kick start your digestive system and boost your energy. See the benefits here –> No Caffeine Energy Boost. Do this at least 30 minutes before a meal.

Next, print out the following PDF by clicking the link below to insert into a plastic protective sleeve that will go on your fridge.

Lulu Lively Meal Plan – PDF

Lulu Lively Meal Plan

Using a dry erase marker, write directly on the plastic protective sleeve the following Meal Plan for the week (this will give you a reusable menu  – each week simply wipe off the Plan and start a new one). Having the meal plan on your fridge will help you stay true to what’s for dinner and will help remind you what to thaw out if you freeze your meat.

Lulu Lively’s Week 1 Meal Plan

(**Note: any meal without a link for the week will be added the night before it should be cooked. You will have all ingredients purchased by using the Week 1 Grocery List).

Monday: {Crockpot} Chicken Taco Salad

Tuesday: BBQ Chicken with Asparagus and Chelsea’s Messy Apron’s {Crockpot} Mexican Quinoa

Wednesday: Good Dinner Mom’s Teriyaki Sriracha Salmon with Averie Cooks’ Skinny Broccoli and Mixed Veggie Stir Fry – just cook with coconut oil instead of olive oil (olive oil turns into a trans fat when heated)

Thursday: Naked Burger with Creamed Spinach and Marinated Roma Tomatoes

Friday: BBQ Steak with Fruit & Veggie Skewers

Saturday: Healthy Ideas Place’s Baked Chicken Nuggets with Baked/Grilled Asparagus

Sunday: Domestic Superhero’s Skinny Bruschetta Chicken (use 2 chicken breasts,  your Roma tomatoes, and sweet onion from your grocery list for this recipe) with Steamed Broccoli

**All dinners may be served with your choice of berries. Avoid consuming tropical fruit at night for they are higher in sugar and can keep you up. Also, any recipe with {Crockpot} in the title needs to be started 4 hours before dinnertime.

Make certain to drink enough water throughout the day. The amount you need to consume is half your body weight in ounces. So, drink up!

Make certain to have healthy snacks in between meals to avoid starvation mode (when you wait too long to eat and your body stores your last meal as fat). Such as a handful of almonds with dried cranberries/cherries, half a cup of Greek yogurt with 1/4 of a melon and 1/2 TB of local honey, an apple sliced with 1-1 1/2 TB almond butter for dipping, carrots/bell pepper with hummus, or 2 celery sticks with almond butter.

For Breakfast, I rotate through the following:

  • Egg Scramble with Toast (Scramble eggs like you normally would, melt 1-2 TB of coconut oil in your pan, cut up some veggies – such as asparagus, peppers and spinach, throw those in the pan, cook those, add in scrambled eggs, cook until done)
  • Power Green Smoothie
  • Southern in Law’s Baked Banana Oats
  • Bacon & Eggs with Avocado and Toast (make your bacon – use nitrate free bacon – and eggs, toast your bread, place toast on plate, place 2 slices of bacon on top of toast, then your eggs on top of that, and add 2-3 slices of avocado on top, and enjoy – for some kick add some salsa and cilantro)
  • Quinoa Breakfast Cereal (cook Quinoa to package directions, once done add 1 1/2 cups to a bowl, top with 1/4 cup blueberries and 4 sliced strawberries, sprinkle on pumpkin seeds/pepitas – about 1/8 cup, drizzle 1 TB of local honey, and pour in approx. 1/4 cup almond milk, and enjoy).

On Saturdays we have a “Special Breakfast.” Such as The Live Fit Girls’ Ezekiel Bread French Toast.

For Lunch, I rotate through the following (**Note: a whole chicken should be baked on Monday – seasoned to your liking, pulled apart and stored in a container to use for your lunches):

  • Farm Fresh Salad with Chicken (use stored 1/2 – 1 cup stored chicken)
  • Chicken Avocado Sandwich (use 1/2 cup stored chicken, half of an avocado sliced, spinach leaves and thin spread of organic mayo sandwiched between 2 slices of Ezekiel bread)
  • Leftovers from Dinner
  • Chicken, Veggies, and Fruit (place 1/2 – 1 cup stored chicken in a baking dish,  pour 2 TB chicken broth over chicken to prevent drying, bake on 350 for 15-20 minutes on in an oven, serve with your choice of cooked veggies and sliced fruit)

This post is part of the Eat Healthy Feel Good Challenge. Stay motivated by joining me on Facebook and/or Twitter. If we stick together, we will keep at it!

BBQ Chicken with Asparagus

In the summer, a BBQ is a girl’s best friend (or anyone for the matter). Using a grill makes the house stay cool, dinner be done quicker, and clean up much easier.

My husband and I recently started BBQing and have been loving it so much we BBQ almost every night.

We have tried BBQing everything from different meats (including Salmon) to fruit (such as my Grilled Peaches Dessert). We plan on trying a BBQ Pizza (I will share it once we master it).

For now we will stick with the chicken and asparagus. Here is what you need:

Ingredients:

  • 1.5 pounds of Organic Free-Range Chicken Breasts
  • 1 TB Dark Brown Sugar
  • 1/2 TB Smoked Paprika
  • 1/4 ts Cayenne Pepper
  • 1/2 TB Garlic Powder
  • 1 ts Fresh Ground Pepper (or eight turns on your grinder) + 1 ts for Asparagus
  • 1/2 TB Fresh Ground Himalayan Pink Salt (or 12 turns on your grinder) + 1 ts for Asparagus
  • Organic Asparagus
  • 1-2 TB Organic Grass-fed Butter

Instructions:

  1. Preheat grill to medium heat.
  2. Rinse off chicken in kitchen sink.
  3. Using a sharp knife and cutting board, cut the chicken breasts in half. Do this by placing the chicken flat on the cutting board, put your non-dominant hand flat on top of the chicken, use the knife to cut the chicken on the half way mark of the breast creating “2” chicken breasts (hope that made sense).
  4. Set chicken aside leaving it on the cutting board.
  5. Wash your hands.
  6. Next, put all spices in a small bowl minus the salt and mix together.
  7. Sprinkle spice mixture on chicken on one side.
  8. Next, flip the spice side down onto a dish (transferring it from the cutting board) and sprinkle the spice mixture on the other side.
  9. It’s ready for the grill. Since the breasts (approximately 2 breasts that have been turned into 4) have been cut in half, they will BBQ quicker. Last time I grilled on medium (about 450 to 500 degrees), it took 4 minutes a side. So, depending on the thickness of the cut and how hot your BBQ grills, it will be 4-6 minutes. Use a thermometer to make certain the internal temperature is between 160-165 degrees if you can’t eyeball when it’s done. Don’t consume raw chicken.
  10. While the chicken is grilling on one side, prep the asparagus for the grill. You will need foil or a BBQ safe pan.
  11. Place the asparagus on foil or pan. For 2 people I grill approximately 12 spears of asparagus.
  12. Cube 1-2 TB of the butter and distribute evenly on top of asparagus.
  13. Salt and pepper to your liking.
  14. If you used foil, close up the foil.
  15. When it’s time to flip the chicken. Put the asparagus on the grill.
  16. When it’s time to remove the chicken the asparagus will be done too.
  17. Let the chicken set for 2-3 minutes before serving. It will continue to cook.
  18. As the chicken is setting, sprinkle with the salt (I salt any meat I BBQ after it’s off the grill. Salt tends to draw out the moisture of the meat, if you salt right before cooking. If you salt the meat ahead of time, make certain it’s the night before. This can tenderize the meat. Initially the salt will take out the moisture, but in the 24-hour period the moisture will be reabsorbed tenderizing the meat – but I never think of doing this, so I salt after it’s cooked).
  19. Then serve the chicken and asparagus and enjoy!

How was the chicken and asparagus? Comments welcomed or join the conversation on Facebook and/or Twitter. Loved the recipe? Pin the recipe to use again on Pinterest.

**Note: I will add a lovely picture of the dinner, once I make it during the week.

{Crockpot} Chicken Taco Salad

This is one of my staple recipes for the week; because, it is so easy to make and so delicious. You simply throw the chicken in a crockpot, chop up the ingredients and voila you have dinner!

{Crockpot} Chicken Taco Salad

Ingredients for Chicken:

  • 1.5 pounds organic free-range chicken breasts
  • 14 oz. of mild to medium fresh salsa (I like the Medium Salsa Especial from Trader Joe’s)
  • 1/4 cup organic low-sodium chicken broth
  • 1 TB cumin
  • Fresh ground pepper

Instructions for {Crockpot} Chicken:

  1. Plug in your crockpot and set to High.
  2. Pour half of the salsa at the bottom of the crockpot.
  3. Next, rinse off the chicken in the sink and place into crockpot.
  4. Then pour the rest of the salsa in.
  5. Add the other ingredients (pepper to your liking – I use a pepper grinder and twist it around 6-8 times).
  6. Have the chicken cook for a maximum of 4 hours. Check it in 3 hours by using 2 forks to shred it. If it shreds easily, it is done.
  7. Once it shreds, put crockpot setting to Keep Warm/Warm until you are ready to serve.

Ingredients for Salad:

  • 2 Cups Organic Spinach
  • 2 TB Organic 3 Blend Cheese
  • 4-6 Tortilla Chips – Crushed
  • 2 TB Sliced Black Olives
  • 1/2 Avocado Sliced
  • 1 TB Plain Greek Yogurt
  • Pinch of Cilantro
  • 2 TB Salsa

Instructions for Salad:

  1. Place spinach on plate.
  2. Top with 1/4 of chicken that is in the crockpot (so you have enough for 4 servings).
  3. Sprinkle with cheese.
  4. Sprinkle on crushed tortilla chips.
  5. Add sliced black olives.
  6. Add avocado.
  7. Top with Plain Greek Yogurt (this is a great substitution for sour cream)
  8. Add cilantro.
  9. Add salsa as your dressing.
  10. Enjoy the salad!

**Note: I will add a picture of the salad once I cook this during the week.

How was the salad? Comments Welcomed or join the conversation on Facebook and/or Twitter. Loved the recipe? Pin the recipe to use again on Pinterest.

Grilled Peaches with Cinnamon Honey Whipped Cream

Dessert is my downfall when eating healthy. So, I usually avoid buying it at the store because it will be gone in one sitting – we all have our Kryptonite!

Fortunately for all of us sweet-tooths out there, there are healthy options. Such as my Grilled Peaches with Cinnamon Honey Whipped Cream!

Peaches are one of my favorite fruits to devour during summer. And they’re packed with vitamin C, betacarotene and other antioxidants. Score! Just don’t eat too many at once; because, they do have a diuretic effect and you’ll be visiting Uncle John (hehe!).

Here’s the recipe –>

Lulu Lively’s Grilled Peaches with Cinnamon Honey Whipped Cream

Grilled Peaches

Ingredients:

  • 3 Peaches
  • 1 Cup Organic Heavy Whipping Cream
  • 1 TB Local Honey
  • 1 TB Cinnamon

Instructions:

  1. Fire up your BBQ grill on low.
  2. While your grill preheats, gently rinse your peaches under running water (here’s a tip: catch the running water in a bowl while rinsing off your peaches and use that water to water your plants around the house).
  3. Cut the peaches in half and remove the pit.
  4. Place the halved peaches face down on the grill for 3 minutes.
  5. Flip the peaches over and grill for another 3 minutes.
  6. While the peaches are grilling, pour the heavy whipping cream into a bowl, preferably a cold bowl.
  7. Add in the honey and cinnamon.
  8. Using a electric hand mixer, place whisks in bowl first and turn on lowest setting.
  9. Work your way up to the highest setting as whipping cream thickens. Whip for approximately 6 minutes.
  10. Take the peaches off the grill. Place 2 halves in a bowl and dollop with some whipped cream.
  11. Enjoy!

Makes 3 servings. So, share with your friends!

How were your peaches? Did it remind you of peach pie without the crust? Comments welcomed or join the conversation on Facebook and/or Twitter. Loved the recipe? Pin it on Pinterest to enjoy again.

Farm Fresh Salad

There’s nothing like a fresh salad made with produce straight from a farm! Farm produce has such a great quality and flavor that no grocery store can beat.

When I get the opportunity to eat fresh produce like this, my automatic reaction is to make an awesome salad to enjoy a little bit of everything at once.

My Farm Fresh Salad can be a side salad to your lunch or dinner. You can also top it with grilled chicken or baked salmon to make it a meal.

Note: if you don’t have access to local farm produce or a farmer’s market, simply pick up the ingredients at a grocery store.

Lulu Lively’s Farm Fresh Salad

Farm Fresh Salad

Ingredients:

  • 1-2 Cups Spinach
  • 2 Slices of Mini Watermelon Cubed
  • 1/2 Green Tomato Cubed
  • 1/2 Italian Green Pepper Sliced
  • 2 TB Pepitas
  • 2 TB Raw Milk Blue Cheese Crumbled
  • 1/2 – 1 TB Red Wine Vinegar
  • Fresh Ground Pepper

Instructions:

  1. Rinse all veggies. Pat dry with a paper towel.
  2. Place spinach on plate.
  3. Top spinach with watermelon, tomato, green peppers, pepitas, and blue cheese.
  4. If topping with grilled chicken or baked salmon, place that on top of the salad.
  5. Next, drizzle red wine vinegar over salad and pepper to taste.
  6. Enjoy!

Aim for buying organic produce to avoid pesticides.

How was the salad? Comments welcomed or join the conversation on Facebook and/or Twitter. Enjoyed the salad? Pin the recipe on Pinterest to enjoy again later.

Produce purchased from Autonomy Farms