Mon-Fri 5:30 am-8:00 pm Saturday: 5:00 am-11:00am Sunday: By Appt
Sundays are about M.E (Meal Prep and Epsom salts)

Sundays are all about M.E., Meal prep and Epsom salts. I’ve learned over the years that self care is the best care. Mentally and physically we need to take care of our bodies. This can be done in a variety of ways depending on what works for you. Some may enjoy hiking or a bike ride, something outdoors. Others may enjoy a massage or relaxing in a hot tub. Maybe scheduling dates with a partner, or time with friends. For me, two things are a must every week-meal prep and Epsom salts.

Let me explain, the Epsom salts don’t go in the meal prep! Please don’t start adding them in, you’ll experience an array of horrible stomach things resulting in diarrhea. There’s no benefit to weight loss and diarrhea, the weight will come back, trust me. Okay, phew, now that we have established that here’s what I mean…every Sunday you’ll find me doing my meal prep but also doing my self care routine of a nice epsom salt bath.

I try my hardest to not workout on Sundays or work in general. A few clients I have grandfathered into Sundays, but for the most part, I have really tried to streamline my Sundays to a non work day. This allows my body rest from exercise, it allows my soul to reenergize and my brain to rest too. Depending on your job/lifestlye your weekends may be spent being quiet as a way to rejuvenate or you may work alone and need your weekends to rejuvenate by being around lots of people and being social. We are all different. My job has a lot of outgoing energy on a daily basis, so for me, I will occasionally hibernate on a Sunday, and not even be on my phone, returning texts, emails, or even talk aloud unless I have too. I need my “zombie” days.

Because our bodies takes such a beating day in and day out, it is imperative that we eat and nurture our machines or it won’t do what we want it to do. Our bodies are our temples, we should take good care of them. Sunday’s are my “spa” at home days. A nice exfoliating scrub, mask, epsom salt bath, I even blow out my hair on Sundays! You have no idea what this routine does to restore me and give me some much needed energy.

With my schedule, cooking anything decent or healthy during the week would be almost impossible. Somedays I start at 4:30 am and I get home at 8:00 pm. By the time I come home, I am drooling and staring off into space, I am not good for anything! hahaha. My Sunday meal prepping has become a staple to my self-care. Our food we eat should nourish us and should be chosen with caution and care. We only get ONE chance to take care of our bodies and we really can’t afford to waste it. This is why for me, meal prep is imperative. I have the ability to control what goes into my body this way. Because part of my personal self care routine is to take as much downtime as I can, this allows me to come home at night and not have to cook or focus on dishes but instead replenish and nourish my body with something healthy.

Here is what I prepped this week…

Beef and Vegetable Stir Fry over Brown Rice (4-5 servings)



*1 lb grass-fed/finished skirt steak
*2 Tbsp olive oil
*1 medium yellow onion onion, julienned
*2 cup broccoli, chopped
*1 of each, red, yellow, green bell pepper, julienned
*Uncle Ben’s 90 second brown rice

Stir-fry Sauce:
*4 Tbsp coconut aminos
*3 Tbsp warm water
*2-3 cloves garlic, finely chopped
*1 Tablespoon ginger

*Spread the skirt steak across a large cutting board and cut into sections that are approximately 4 inches long,
cutting with the grain of the meat. Next, cut against the grain to slice each section into ¼ inch strips.
*Over medium-high heat, let the skillet get hot with the olive oil. Place the steak in the skillet and allow
it to brown on both sides, about 1-2 minutes per side.
*Place the red onion, broccoli, and bell peppers in the pan with the steak and cook for about 5 minutes or until
cooked through.
*While the vegetables cook, combine the sauce ingredients in a bowl and mix well. Then add to the pan, followed by heat for 2 minutes.
*Plate the stir-fry over cooked brown rice.


Chicken Vegetabe Stir Fry over Rice Noodles (serves 4-5)


*4 chicken breasts
*2 Tbsp olive oil
*2-3 cloves of garlic
*1 small yellow onion onion, julienned
*1 of each, red, yellow, green bell pepper, julienned
*1 box of rice noodles
*1 Tablespoon ground ginger
*coconut aminos

1.  Cut your chicken into bite size pieces
2.  Over medium-high heat, let the skillet get hot with the olive oil. Place the chicken in the skillet and allow
to start cooking.
3.  Place the garlic, onion, and bell peppers in the pan with the chicken and until cooked through.
4.  While the vegetables and chicken cook, boil your water, and cook rice noodles according to package directions.
5.  Once rice noodles are done, divide into containers and top with chicken mixture.
6.  Sprinkle with coconut aminos to desired flavor over each dish.

Turkey Quinoa Bake (serves 4)


*2 turkey breasts, cut into bite size pieces
* Olive oil
*2 packages Seeds of Change Organic Quinoa Brown and Red Rice w/ Flaxseed
*2-4 cloves of garlic
*1 bag frozen broccoli
*4 cups baby spinach


1. Add olive oil and garlic to pan and cook turkey until brown.
2. When turkey is almost done, add in broccoli and keep cooking.
3. Cook 90 second rice in microwave and add to turkey and broccoli.
4. Add spinach and keep on heat just until spinach starts to wilt.
5. Separate into meal prep containers.

Stuffed Sweet Potatoes (makes 3)


*3 Sweet Potatoes
*1 lb ground turkey

Optional add ons-sour cream or plain yogurt, salsa, onions, avocado, black beans

1. Cook sweet potatoes in oven or microwave until a fork pierces through easily.
2. Brown the ground turkey.
3. Slit open sweet potato length wise and add in the cooked ground turkey.
4. Add with toppings of your choice.




On 28-05-2018 0 107

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