aging · exercise · fitness · healthy lifestyle · Uncategorized

SAD and Weekly Menu Nov 9-15

Good morning!  How are things in your world?  We are supposed to get some snow tonight and very cold temperatures.  Oh yay.  This is always a challenging time of year for me.  I suffer from seasonal affective disorder (SAD), but this year I’m determined to stay on top of it.  So far, things are going pretty well, although work is extremely busy right now, the house is a mess, and Kayla has her oncology follow-up appointment this week.  It’s an overwhelming, anxious time for me, but here are some things that I’m doing to practice self-care:

  1.  I’m consistently working out five mornings a week.  Exercising first thing in the morning has been a beneficial way to start out the day for me.  I have more energy and my mood and ability to focus are much better.
  2. I’m using a light box first thing when I get to work each morning.  I have it at my desk and as I drink my coffee and go through my emails and daily task list, the light box is shining on my face and although it’s not the same as real sunlight, I really think it helps.
  3. Cutting back on alcohol and junk food, drinking more tea and water, and eating healthy more consistently has helped to curb the weight gain that I usually experience this time of year.  Winter makes me want to go into hibernation mode – eat all the food, watch TV in my PJs all day, and drink all the wine.  It’s still a daily struggle, but the workout and nutritional program that I’m using is helping me to stay on track.
  4. I’m trying to socialize more.  Currently, I’m working on putting a book club together and soon I’ll be doing some Sunday yoga classes with a group of friends.  I’m really looking forward to both of these things.

As I mentioned, this week will be very busy and I’m always anxious the week of Kayla’s appointments, so today I’m food prepping so that David and I will have some healthy meals to eat.  Last night, I made a sausage and veggie bake which included cabbage, potatoes, sweet potatoes, and onions.  David had chicken sausage on his half and I had Beyond Meat Italian Sausage on mine.  It was fantastic!  The perfect comfort food!  Here is a photo of mine:

Sausage and Veggie Bake.jpg

I made enough for a second meal for both David and me.  I’m drooling just thinking of those leftovers!

Today I’ll be making David some Instant Pot chicken breasts that he can use for a couple of meals.  I’ll also be making more of these omelet muffins for our breakfasts (mine will be a vegetarian version.)  Here are the rest of the meals I have planned:

Sunday

Breakfast:  2 omelet muffins

Lunch:  Leftover sausage and veggie bake

Dinner:  Turkey chili for David, vegan broccoli cheese soup for me

Monday

Breakfast:  Omelet muffin, smoothie, or overnight oats

Lunch:  Deli wraps or leftover chili for David, leftover soup for me

Dinner: Salads* with diced chicken breast for David, diced tofu for me

Tuesday

Breakfast: omelet muffin, smoothie, or overnight oats

Lunch: Deli wraps or leftover chili for David, leftover soup for me

Dinner: Quesadillas

Wednesday

Breakfast: omelet muffin, smoothie, or overnight oats

Lunch: Deli wraps or leftover chili for David, leftover soup for me

Dinner: Seasoned fish (Gardein fishless fillets for me), mashed potatoes, and vegetables

Thursday

Breakfast: omelet muffin, smoothie, or overnight oats

Lunch: Deli wraps or leftover chili for David, leftover soup for me

Dinner:  Leftovers, or we may do Subway if there aren’t leftovers to eat

Snack Ideas

  • Fruit
  • Nuts
  • Veggies and hummus
  • Shakeology

On Friday we’ll be headed to spend a few days with my parents.  It will be some much needed relaxation time.  Neither David or I are worried about going too far off track during our trip, as my parents eat a really healthy diet and like to go for a lot of walks. (They live in a very hilly area!) We’ll also be able to take our workouts with us since we can access the programs online.

*There are some nights when we need something quick and easy and I love these salad kits because we can just throw everything into a bowl, add a protein, and it’s a convenient, but healthier option for a meal!

Salad Kits.jpg

I hope you all have a happy, healthy week!

May your glass always be full,

Tammy

 

 

 

 

 

4 thoughts on “SAD and Weekly Menu Nov 9-15

  1. I suffer with SAD too. It is a tough one. Exercise helps me but it’s not the cure. I tried beyond meat the crumbles and found them tough. I heard so much positive press, but it won’t be something I would eat again. I am a vegetarian so I look for alternatives for protein. I am gluten free as my Hashimoto’s/Hypothyroidism seem better when I avoid it. Finding GF & vegan options is tough. Happy hearing you & hubby are doing so well. I have been sticking with my 3 Day a week running & 3 Day a week Total Gym workouts. So far so good. Now if I could eliminate the junk! This time of year is tough and I have gained 1.6 pounds in the last few weeks.

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    1. The Beyond Meat crumbles are chewy! However, I do enjoy the patties and sausages! I purchased a new plant-based meat product from our local grocery store last night. It’s much lower in fat and processed ingredients. Stay tuned for details on that!
      It’s a tough time of year, but is sounds like you’re doing your best to take care of yourself! Keep it up! 😊

      Like

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