Speaker 1: 0:01

Hey there, and welcome to the Healthy Hot Mess Mom podcast. Are you a frustrated mom trying to navigate the maze of diet and fitness trends, only to give up before you even start? Do you wish you could stick to healthy habits, have more energy and finally feel confident in your own skin? Are you tired of telling yourself this is the year I'll get healthier, only to find yourself back at square one? Well, you're in the right place. I'm Rebecca, a health-obsessed working mom of two littles and a self-proclaimed hot mess mom. In this podcast, I'm here to help you cut through the confusion and discover practical ways to become the healthiest version of yourself, no matter how chaotic life gets. We'll dive into staying consistent with healthy habits, fueling your body without feeling overwhelmed, and making mindset shifts to keep you motivated. You'll learn to enjoy moving your body, lose weight and feel more energized and confident than ever before. Remember, it's all about progress, not perfection. So grab your iced coffee and let's get started on this journey together. Welcome to the healthy hot mess mom community. Hey there, happy monday, and Welcome to the Healthy, hot Mess Mom community. Hey there, happy Monday, and welcome back to the Healthy Hot Mess Mom podcast. Thank you so much for tuning in with me another week. I'm so grateful that you are here. I hope that you guys are all having an amazing Monday so far. Whenever you're listening to this, I hope that you had a great weekend and I thought it would be fun to share basically like what I eat in a day.

Speaker 1: 1:27

Typically, and full disclaimer. I do not count calories. I do not like focus on measuring things. I know there's a lot of people that do that and if it works for you, that's amazing. However, I just never could get into it. I have a really hard time, like if I'm eating on the go or I'm just like in the middle of 20 things, it just seems impossible to weigh and measure my food. With that being said, the one thing that in the past couple of years that I've been focusing on so much is protein and really making sure that I'm getting at least my ideal body weight in grams of protein a day, and that has been so helpful just really trying to figure that out and making sure that I'm staying on track with that when it comes to just being satiated through the day and not having those like I'm starving, hangry pains going on. So I know like I find myself watching a lot of other people's like Instagrams or YouTube videos like what they eat in a day if they're trying to lose weight or if they're trying to gain muscle. So I thought just sharing with you guys kind of what I eat, letting you guys know where I am in my health journey, that might be helpful to you.

Speaker 1: 2:41

So, first off, I still have about like five to seven pounds that I'd love to get off of my body. It's definitely a lot harder. The lower that you get and the you know the least amount of weight you have to lose is definitely a little bit easier. I found in the beginning these last like five-ish pounds are kind of being a pain in my butt, but that's besides the point. Like five-ish pounds are kind of being a pain in my butt, but that's besides the point. So that's just kind of where I am in my health journey.

Speaker 1: 3:09

Right now. I am super focused on putting muscle on and I'm going to do a whole episode next week about a new skill that I purchased and why I purchased it and why I think it's so important not to fixate on just weight alone. So my goals right now are to lower body fat, increase energy, keep my protein high and put on muscle, like, definitely putting on muscle. Being 41, almost 42, is really the focus of everything that I do right now. If you're wanting to some ideas on how to you know what kind of what your day should look like if you're trying to lose some weight, or if you are in that stage where you're like I want to put muscle on, I want to reduce body fat, and that's kind of all that I'm focused on. Hopefully, like at least hearing what I eat, or what I usually eat, will help you in some way, because I think we're all like I'm a crazy busy mom. My kids are in so many activities and sports. Busy mom, my kids are in so many activities and sports. I'm a full-time working person too. Like I don't have a lot of free time. Meal prepping, if it's like not less than an hour, isn't really going to happen for me and a lot of my stuff is grab and go. So I thought that this episode would, you know, make it seem realistic, because this is what I do and I don't. I'm not a gourmet chef, I don't have a gourmet chef, my husband doesn't really cook. So if you can relate to that, I hope this episode helps you in some way. So first things first. So I've done a bunch of episodes in the past If you've listened to my podcast for a while on eggs.

Speaker 1: 4:33

I love eggs. I think eggs are a great source of protein and, if you'd like them, there's tons of things you can do with eggs. I personally have removed eggs from my diet due to the link in the protein and the trigger with my acne. However, I really do miss eggs. I love eggs. It's a great protein source. But the one thing to be mindful of and this is something that you know, when I wasn't as focused on protein, I never really realized but one egg only has six grams of protein. So really making sure that you're having like at least three eggs and maybe some like cottage cheese or some plain Greek yogurt or something else to add to that protein, because really you want to stick to like 30 to 50 grams of protein at each meal, like that, would be a really good way to like kind of gauge. Again, I'm not about tracking my macros and doing all this stuff. I think you have to find something that works for you, but just recognizing, because it's something that I never did. I was like, oh my God, I ate three eggs. That's so much. But it's only 18 grams of protein, right Like it's not a lot. So recognizing that you might need to add some like turkey bacon to that or something.

Speaker 1: 5:40

Now, typically what a day looks like for me right now is I either have turkey bacon and or I usually will make and I don't know if this is weird to anybody, but I make a huge, like vat of cauliflower rice. Sometimes I'll do cauliflower rice mixed with onions and peppers, sometimes I'll just do the plain organic cauliflower rice, but I'll like saute that up in a big pot, then I will add ground hamburger to it and typically that's what I will eat for breakfast. It's super filling, it helps me reach my protein goal for the morning and I don't know, it's just grab and go, I don't have to think about it. It tastes good to me, I crave it a lot and you know, sometimes I'll just incorporate, like I said, some turkey bacon with that. Sometimes I'll just eat turkey bacon. But again, I want to make sure if I'm just having the turkey bacon, then I'm hitting that 30 to 50 grams of protein and if it's not, then I will just grab some plain Greek yogurt, maybe add a couple raspberries on it and that would be my breakfast. Like I would say 95% of the time it's kind of that combination of either cauliflower, rice, ground hamburger, turkey bacon or end or some Greek yogurt with a couple raspberries on it and that's it. Like.

Speaker 1: 6:53

I pretty much keep it very simple for the morning because I don't have a lot of time. I'm really just looking for something that's satisfying, something that's going to keep me 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 hot coffee with cream, sometimes I'll have iced coffee with cream. 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 the heavy cream. I just use a light cream and I try not to overdo it. I was at the point one time where I was measuring it, but I've gotten away from that too. But I just try not to be excessive with it. I try to be mindful of just the excessive calories and the excessive dairy, but I do not put any type of.

Speaker 1: 7:50

I will eat lunch depending upon what time it is. Sometimes my go-to for lunch is something I'm a sales rep, I'm in my car Pretty much you will never find me without chomps, so typically if I'm hungry, at around like maybe I'd say it's like one or two, I might start to get a little hungry. I always have like two or three chomps with me and different flavors and I'll eat that and they're right around 10 grams of protein each. That's 30 grams of protein right there. If I am working from home or I'm out to lunch, typically I'll get like a salad with salmon or I'll get some grilled chicken and veggies, something like that.

Speaker 1: 8:26

Just keeping it simple, if I'm going to snack during the day which I am trying to be more mindful of and not really do that if I'm going to snack during the day which I am trying to be more mindful of and not really do that If I'm going to snack, I typically my go-to is lesser evil coconut oil popcorn Probably not like I don't know one of the healthiest things, depending upon who you talk to, but it's satisfying for me. It's kind of like you know part of the 80-20 stuff in your life where it's like maybe not the best thing but it's certainly not the worst and I feel like I'm not consuming the bad seed oils. It just has coconut oil and I really like the taste of it. And they have a couple other blends of popcorn too that are good, but I'm trying to stick with like just the plain one. If I'm going to have a snack Other than that, I might have some more Greek yogurt with a couple berries on it. If I get home from work and I forgot my chomps or I'm starving and I just didn't eat, or maybe I get home and I'm like, oh, it's time to eat, I should eat something.

Speaker 1: 9:22

I have recently been using the equipped protein. It's pretty good. I've tried the coffee and the vanilla and I'll put some Greek yogurt, some ice, some water and the protein and with the coffee I might put a little bit of iced coffee into that mixture as well. However, I don't love the stevia taste to it. I kind of wish it had less stevia in it. I know stevia is not quote unquote 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 make me bloated. I feel like it's a good source of protein. So that's another option. You know if I just need something. You know, get to that protein macro for the day in the middle of the day For dinner.

Speaker 1: 10:05

Definitely try to keep it as simple as you possibly can. Like I do try to keep always like chopped romaine, organic in my refrigerator. I always try to have cut up cucumbers, diced tomatoes, scallions I love. On a salad. I typically will buy some organic, nitrate-free, pre-cooked turkey bacon that just I can put some crumbles on my salad. You know, if you're eating eggs you could put an egg on it. I used to do that in the past.

Speaker 1: 10:33

And then I will either grill salmon or have grilled chicken I don't do anything fancy with like 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, I literally will get the thinly sliced chicken breast, organic, from my local Wegmans and sometime over the weekend I will take two packages of that. I'll figure out what seasoning I want for the week. I'll put a little bit of olive oil, avocado oil in a pan and I will pan sear them and that's it. That's literally my chicken for dinner for the week, my salmon for the week. Sometimes we'll grill steaks. You know we'll do that fresh if we have time, but just so that I know that I have a consistent thing in the refrigerator that I can just grab quickly. That's typically what I'm going to do.

Speaker 1: 11:16

Either I'm going to put some protein on a salad. Just recently Primal Kitchen has launched these sauces and there's a chicken one and I feel good about it. It has good ingredients, no bad oils, no sugars, things like that and the chicken one. So I'll take two slices of like a romaine heart, put the chicken in the middle. Sometimes I'll put a slice of cheese on it, avocado, a big slice of tomato and some of the sauce. And it is amazing Like my husband's making so much fun of me because that's all I want to eat right now, because it's so darn good. And I found this Cajun seasoning. I put my theun seasoning on the chicken and I do not miss the bun, like I do not miss the bread whatsoever. It's delicious. So highly recommend those Primal Kitchen chicken. I think it's called chicken dipping sauce. It's delish, like honestly it's amazing. So that's pretty much it for dinner.

Speaker 1: 12:10

I'd have that. Maybe I'd steam some vegetables if I just wanted the protein. I go big with broccoli a lot. Sometimes I'll do peppers. Like I'll steam some peppers or grill some peppers or saute them with some onion in a pan. Green beans I do like to do like a like I'll buy like the little tiny potatoes for a starch or I'll get some diced sweet potatoes and I'll put that in a like a glass Pyrex dish and roast it in the oven with some green beans, with some like herb seasoning. I really like that.

Speaker 1: 12:43

A side of vegetables, like any type of vegetables. Like sometimes we'll do peas, sometimes we'll do corn, even sweet potato I try to eat like half a sweet potato because they do spike my blood sugar personally a lot, but again it's a healthy source of carbohydrate of sweet potato because they do spike my blood sugar personally a lot, but again it's a healthy source of carbohydrate. But really trying to make sure again that my protein for all three of these meals is that 30 to 50 grams. So I'll make sure I have a healthy serving of chicken. Like I'm not going to go for the smallest piece. Like I may have a piece and a half of chicken, eat that first, then eat my vegetables and see how I feel, and typically I'm full, I'm satiated. So that's like really important to me because I do have a very big appetite and I don't want to make poor choices.

Speaker 1: 13:20

So I try to fill up on my protein, make sure I'm hitting that for the day before I have anything else and after dinner typically the only thing I will have is plain Greek yogurt. I've, you know, a couple months ago, been able to wean off all sugary yogurts like, not even like erythritol or stevia. I just do plain Greek yogurt. I kind of go back and forth between the full fat, the 5%, and the nonfat. I kind of like to mix it up. I do think the 5% organic Greek yogurt from Wegmans is my favorite, like that middle ground, not the heaviest, not 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.

Speaker 1: 14:05

So what I'll do is I'll get some Greek yogurt a serving, maybe a serving and a half, depend upon how much. You know, I didn't eat a protein that day. Greek yogurt is a real quick way to get your macro in for protein. And what I'll do is I'll take raspberries and I'll crush them up in it and then, as a little treat, if I'm going to have a little treat. I take, like I don't know, maybe a tablespoon, maybe two tablespoons of mini chocolate chips and I will put that in there and it's so satisfying and it's just enough sweetness where it's like. It gets you that taste and you're like satisfied, but you're not craving more, which is a really happy spot for me, so that I don't want to overindulge. You don't want anything else sweet, um.

Speaker 1: 14:45

So other than that throughout the day I typically I always have water with me I try to get to like at least 100 grams or 100 grams, 100 ounces of water every day and I will put electrolytes in almost all the water that I'm drinking, maybe not every single one, but most. And I will use the little LMNT packets and I might use one packet, but I'll use it like sprinkle it throughout the whole day, because I find that when it's all in the water, but my one 32 ounce water bottle it's just too strong for me, but typically I'm only drinking water. Now that it's summer I may make some fresh brewed, unsweetened iced tea in my house and put some like lemon in it, but other than that, that's pretty much all I'm drinking throughout the day. I try to get all my water in and I don't really drink. I try not to drink coffee after three o'clock but, like I said, definitely need my coffee in the morning. And that, in a nutshell, is pretty much it, guys. Like it's not fancy, it's pretty repetitive.

Speaker 1: 15:45

You know, something else that I have been doing recently that I did forget to mention is another source of probiotic is like sauerkraut or kefir, things like that. I do like sauerkraut, so I have been actually adding sauerkraut to my salads or as a side with dinner, just as something different. You know, I think we're all creatures of habit and we're all doing the same things all the time, but I'm trying to be mindful of our bodies need to experience new food, just like I tell my kids, you have to try new things and really trying to figure out something healthful that I could add to my diet, that maybe I could add seasonally or switch up, but just being mindful of that protein, you know, making sure that you're hitting that mark, because I think, ultimately, it's really about feeling full and satisfied and not having the ups and downs of cravings, not having sugar crashes all day, and if you can find that happy balance for you, losing weight, putting muscle on, losing body fat is going to be so much more manageable and sustainable for the long term if you're able to find your sweet spot and find some 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 my kitchen I'm not fancy at all Like I eat. Like I said pretty much the same things, which I'm sure you do too.

Speaker 1: 17:05

So I hope this episode finds you well. I hope you you find it helpful. Please share it with a friend, if you did. And, yeah, please feel free to write in to me too and let me know if there's any topics that you want me to discuss. If you want to hear anything else that I do during the day, I'd be happy to share. I'm an open book. The email address is still hotmessmompodcast wait, hotmessmomhealthpodcast at gmailcom. I haven't officially changed that yet, but, yeah, I hope this finds you well and I will chat with you next week.

Speaker 1: 17:38

Thank you for tuning in to the Healthy Hot Mess Mom podcast. I hope you found some inspiration and practical tips to help you on your journey to a healthier, more confident you. Remember it's all about progress, not perfection. If you enjoyed today's episode, don't forget to subscribe, rate and leave a review. Your feedback means the world to me and helps other hot mess moms find our community. Join me next time as we continue to navigate the ups and downs of health and wellness together. Until then, keep striving for progress, stay consistent and embrace the beautiful chaos of motherhood. Take care, stay healthy and keep being the amazing hot mess mom that you are. See you next time.