Skinnytaste Dinner Plan (Week 97)

Skinnytaste Dinner Plan (Week 97)

Skinnytaste Dinner Plan (Week 97). Hoping it’s cooler next week because I’m craving comfort food as you can see!

Pictured below is The Skinnytaste Meal Planner where I plan my dinners for the week (you can of course use any meal planner). Meal planning is a great way to get organized before heading to the supermarket to get ready for the week! My breakfast is usually something quick like eggs with fruit, a smoothie or avocado toast. We’re a family of four, so if a recipe serves more, it’s either packed up for everyone’s lunch or eaten the next day as leftovers. If you would like to see some of the previous week’s dinner plans, click here.

Skinnytaste Dinner Plan (Week 97)

Skinnytaste Dinner Plan (Week 97)

Monday: Dad’s Creamy Cauliflower Soup with with garlic bread and salad
Tuesday: Breaded Chicken Cutlets with Deconstructed Guacamole
Wednesday: One-Pot Spaghetti and Meat Sauce (Stove Top Recipe)
Thursday: Chicken Shiitake and Wild Rice Soup
Friday: Leftovers
Saturday: Dinner Out
Sunday: Crock Pot Sante Fe Chicken with brown rice
(more…)

Original Source: Skinnytaste Dinner Plan (Week 97)

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The Incredible Progress of Daily Practice

By Leo Babauta

Lately in my life, I’ve been repeatedly reminded of the power of practicing something regularly.

Daily is best, I’ve learned, but several times a week works well too.

You’d be surprised how much progress you can make with even a small amount of practice, applied regularly.

Some examples in my life recently:

  • A daily yoga practice of just 10 minutes: I am not an experienced yogi, I’m very inflexible, and becuase I only practice yoga sporadically, I don’t really make any progress. But recently I committed to practicing yoga for just 10 minutes a day (a few sun salutations, mostly) … when I started, my shoulders would get exhausted in downward dog fairly quickly. But now, I’m able to hold the poses for longer without tiring as much! I’ve really seen some solid progress with just 10 minutes of daily practice. Of course, that’s not the point of yoga (it’s a mindfulness practice), but it’s still amazing to see that kind of progress.
  • Running 3-4 times a week with Eva: Eva and I started doing a half-marathon training plan by No Meat Athlete about 6 or 7 weeks ago. We do 3-4 runs a week (depending on our schedules), and when we started out, we were both pretty out of shape. Eva had to stop a couple times even on a 2-mile run, and I was far from my peak running shape. But six weeks into it — just doing short runs — we can see a huge difference. At no point did we push ourselves too hard, but just doing it regularly really made a solid amount of progress.
  • Studying go for just 10-20 minutes a day: I’ve been studying the ancient Chinese game of go this year, and I’m still very weak at it. Honestly, if I had more time to study, I might be much stronger. But instead, I’ve been just doing about 10-20 minutes of studying a day, and I’m still making noticeable progress with my calculating ability. Still not strong, but I’m getting stronger slowly, just putting in a minimal amount of study time.
  • Chinups with my son 3 times a week: In the last couple of weeks, my 13-year-old son and I decided to do a chinups challenge. Three times a week, we do five sets of chinups during the day. When I started out, I could only do 10-11 chinups per set, but now I can do 16-17 each set. In less than two weeks. That kind of progress is encouraging.
  • Daily focus sessions by a client: I have a coaching client who does daily focus sessions, training himself to focus on something longer. He just does 15-minute sessions every day, which isn’t a lot. But he’s seen his ability increase noticeably, even when he’s not doing a focus session.

Just a small amount of daily practice, or at least a few times a week. It’s powerful.

Here’s what I’ve learned:

  1. If you’re studying something, you forget less. It’s great to study for a couple hours, but if you don’t study for a few days after that, you’ll start forgetting. Daily study sessions, even if they’re short, interrupt the forgetting process. Therefore it’s more efficient, as you don’t slip backwards but keep making forward progress.
  2. If you are weak, you get stronger without injury. It’s hard to get stronger when you’re weak (at yoga, running, chinups, whatever). But small regular doses will get you stronger, slowly. If you give yourself big doses, hoping for faster progress, you’re more likely to get injured, burn out, or get demotivated because of the difficulty level. Slow and small is better.
  3. Progress isn’t noticeable in the first week, but it is after a couple of weeks. If you’re just giving yourself small training or study doses, you won’t see any difference at first. That’s OK, keep doing it. After a couple of weeks, you’ll notice some solid progress, and a month into it, you’ll see major improvement. Keep at it.
  4. Small doses make it easy to do daily. If you want to train for an hour a day, that is only sustainable for awhile. Eventually you’ll run out of energy, or things will get busy and you won’t have the time for your hourlong session. Maybe you’ll miss 2-3 days in a row — now you’ve lost motivation, and you’re discouraged. It’s better to do it in small doses, because it’s easier to get started when you know you’re just doing 10-15 minutes, and it’s easier to find the time and motivation for small sessions.
  5. Make sure it’s fun. Doing a chore is boring and hard, and you’ll put it off, even if it’s just a 10-minute session. Instead, don’t make it a chore that you have to get through. Make it a game that you look forward to doing. Or a mini-meditation session that brings peace to your life, a time to relax. Or a moment of magic and loveliness. Create an activity that you’ll look forward to.

Bring the magic of small, regular practice to your life.

My Habit Mastery Course

If you’d like to get better at habits and daily practice, please join my new video course, Habit Mastery, which is designed to help you practice and level up your habit skills.

It’s a 12-week course with two video lessons a week, daily practice, and interviews with 11 other amazing habit experts.

This is one of the best things I’ve ever created, and I really hope you’ll join me.

The course includes weekly Q&A where I answer your habit obstacle questions, a Facebook group for support from fellow participants, and 7 bonus ebooks. All of this for $299. The course will start on Monday Oct. 23 (but you can start anytime) … and it will run for 12 weeks.

What will we cover in this course? Basically, the goal is to get you from one level of mastery to the next:

  1. Beginner to Intermediate: You struggle to create habits, and feel a bit lost in sticking to anything over the long term. We’ll have you practice the basics and some key skills to overcome the most common beginner problems.
  2. Intermediate to Advanced: You have successfully created some habits, but often have them fall apart when things get disrupted, and struggle with more difficult habits. We’ll have you practice advanced skills, and your habits will get more solid overall.
  3. Advanced to Habit Master: You are pretty good at creating habits, but are in a place where you’re trying to optimize your day, and are dealing with the more dynamic aspects of habit creation. Also, you’d like to tackle some of the hardest habits — mental habits. You’ll practice these and be amazing at everything.

Of course, it will all depend on how much work you put into it, but with the video lessons, daily practice, Facebook support group and ability to ask questions … we believe you’ll be in the optimal conditions for getting good at habits.

Read more here, and please consider joining me.

Original Source: The Incredible Progress of Daily Practice

One-Pot Spaghetti and Meat Sauce (Stove-Top recipe)

This EASY Spaghetti and Meat Sauce is cooked all in one pot! The meat sauce is made from scratch on the stove and cooked with the spaghetti all at the same time. No extra pots to wash, fast and delicious!
This EASY Spaghetti and Meat Sauce is cooked all in one pot! The meat sauce is made from scratch on the stove and cooked with the spaghetti all at the same time. No extra pots to wash, fast and delicious!

This EASY Spaghetti and Meat Sauce is cooked all in one pot! The meat sauce is made from scratch on the stove and cooked with the spaghetti all at the same time. No extra pots to wash, fast and delicious!

A few weeks ago I share this Instant Pot version of a One-Pot Spaghetti and Meat Sauce using jarred marinara sauce and turkey instead of beef. Tons of questions if it could be made on the stove, so of course to answer those questions I had to test it on the stove for the timing of the pasta. I wanted to make the meat sauce in this version from scratch and was craving beef in my sauce, but of course you can make this with turkey and jarred sauce if you wish!

BTW, I swear by Tuttorosso crushed tomatoes (green label) when I make my sauce from scratch! You can’t make a bad sauce with them unlike other brands that tend to be acidic and need lots of doctoring. Bonus, they are also non-gmo and use a non-bpa liner in the cans.

One-Pot Spaghetti and Meat Sauce (Stove-Top recipe)

8 Smart Points

377 calories

Total Time: 30 minutes

This EASY Spaghetti and Meat Sauce is cooked all in one pot! The meat sauce is made from scratch on the stove and cooked with the spaghetti all at the same time. No extra pots to wash, fast and delicious!

Ingredients:

  • 1 lb 90% ground beef
  • 3/4 teaspoon kosher salt
  • 1/4 cup diced onion
  • 3 cloves minced garlic
  • 1 can (28 ounces) crushed tomatoes, I love Tuttorosso
  • black pepper, to taste
  • 2 cups water
  • 4 torn basil leaves, plus optional more for garnish
  • 8 ounces wheat or gluten-free spaghetti, broken in half (I love Delallo)
  • Grated parmesan cheese, optional for serving

Directions:

  1. Heat a large pot or Dutch oven over high heat.
  2. When hot add the beef and salt and cook, breaking up about 3 minutes.
  3. Add the onions, and garlic and cook until softened, 3 to 4 minutes.
  4. Add the crushed tomatoes, black pepper, water and basil and stir, add the spaghetti, making sure the liquid covers everything without stirring.
  5. Cover and cook medium-low heat until the water is absorbed and the pasta is cooked, about 17 minutes.
  6. Serve topped with grated cheese if desired!

Nutrition Information

Yield: 5 servings, Serving Size: scant 1 1/2 cups

  • Amount Per Serving:
  • Smart Points: 8
  • Points +: 9
  • Calories: 377
  • Total Fat: 10.5g
  • Saturated Fat: 3.5g
  • Cholesterol: 58.5mg
  • Sodium: 567mg
  • Carbohydrates: 43.5g
  • Fiber: 5g
  • Sugar: 6.5g
  • Protein: 23.5g

This EASY Spaghetti and Meat Sauce is cooked all in one pot! The meat sauce is made from scratch on the stove and cooked with the spaghetti all at the same time. No extra pots to wash, fast and delicious!

This EASY Spaghetti and Meat Sauce is cooked all in one pot! The meat sauce is made from scratch on the stove and cooked with the spaghetti all at the same time. No extra pots to wash, fast and delicious!

Original Source: One-Pot Spaghetti and Meat Sauce (Stove-Top recipe)

Episode 375 – Mark Bell – Intelligent Workouts, and The War on Carbs

The Good Kitchen banner
Sleepcocktails_banner_540x66_LeftThis episode of The Paleo Solution podcast we have my friend Mark Bell joining us. Mark is a former top level competitive powerlifter, owner of Super Training Gym, and a big, strong, jacked, and knowledgeable guy when it comes to training.
Listen in as we chat about working out intelligently, slow lifting, diet and The War on Carbs, and more!

Download Episode Here (MP3)

Websites:
http://www.supertraininggym.com/
https://howmuchyabench.net/

Twitter: @MarkSmellyBell
Instagram: MarkSmellyBell

30 Day Guide to the Paleo Diet

Want some extra help? Have you been trying Paleo for a while but have questions or aren’t sure what the right exercise program is for you? Or maybe you just want a 30-day meal plan and shopping list to make things easier? We’ve created a getting started guide to help you through your first 30 days.

Buy the book

 

Wired-to-Eat-RenderDon’t forget, Wired to Eat is now available!

Amazon, Barnes & Noble, IndieBound, iBooks

Original Source: Episode 375 – Mark Bell – Intelligent Workouts, and The War on Carbs

Habit Mastery: My New Course to Help You Level Up Your Skills

By Leo Babauta

I’m excited to tell you about my new video course, Habit Mastery, which is designed to help you practice and level up your habit skills.

It’s a 12-week course with two video lessons a week, daily practice, and interviews with 11 other amazing habit experts.

Guys, this is one of the best things I’ve ever created, and I really hope you’ll join me.

The course includes weekly Q&A where I answer your habit obstacle questions, a Facebook group for support from fellow participants, and 7 bonus ebooks. All of this for $299. The course will start on October 23, 2017 (but you can start anytime) … and it will run for 12 weeks.

Level Up Your Habit Skills

What will we cover in this course? Basically, the goal is to get you from one level of mastery to the next:

  1. Beginner to Intermediate: You struggle to create habits, and feel a bit lost in sticking to anything over the long term. We’ll have you practice the basics and some key skills to overcome the most common beginner problems.
  2. Intermediate to Advanced: You have successfully created some habits, but often have them fall apart when things get disrupted, and struggle with more difficult habits. We’ll have you practice advanced skills, and your habits will get more solid overall.
  3. Advanced to Habit Master: You are pretty good at creating habits, but are in a place where you’re trying to optimize your day, and are dealing with the more dynamic aspects of habit creation. Also, you’d like to tackle some of the hardest habits — mental habits. You’ll practice these and be amazing at everything.

Of course, it will all depend on how much work you put into it, but with the video lessons, daily practice, Facebook support group and ability to ask questions … we believe you’ll be in the optimal conditions for getting good at habits.

Topics We’ll Cover

Some of the topics we’ll cover during this course:

  • How habits work, and how to get started getting good at them
  • The most common obstacles, like disruptions, other people, your tendency to give up, starting again after stopping, and more
  • How to structure your environment to make yourself more likely to stick to habits
  • The common obstacles for common habits such as exercise, diet, meditation, waking early, decluttering, finances, procrastination, and more
  • How to quit a bad habit
  • How to change your mental habits
  • How to get good at keeping your word to yourself
  • And much more (seriously, we’ll cover a ton of amazing stuff)

Habit Expert Interviews

I have had the honor of interviewing the most incredible lineup of habit experts I could imagine, and their interviews will be a part of the course:

  1. Tim Ferriss, author of The 4-Hour Workweek and The 4-Hour Body
  2. Charles Duhigg, author of the Power of Habit
  3. BJ Fogg, director of Stanford University’s Persuasive Tech Lab and the Tiny Habits program
  4. Gretchen Rubin, author of Better Than Before: What I Learned About Making and Breaking Habits
  5. Chelsea Dinsmore, co-founder of the awesome Live Your Legend blog, and one of the most grounded people I know
  6. Dr. Sean Young, author of Stick with It
  7. James Clear, author of Transform Your Habits
  8. Courtney Carver, author of Be More with Less blog and Soulful Simplicity
  9. Tynan, author of Superhuman by Habit
  10. Scott Young, author of How to Change a Habit

Honestly, I am so psyched to bring the incredible wisdom of these experts to you, they are all quite amazing!

Bonus Ebooks

In addition to the course, which I believe is already very valuable … I’m offering seven bonus ebooks that I’ve written:

  1. The Habit Guide
  2. Discipline, Solved
  3. Essential Zen Habits
  4. The Do Guide
  5. Un-Procrastinate
  6. Beginner’s Guide to Mindfulness
  7. Focus: A Simplicity Manifesto in the Age of Distraction

This is about a $50 value (some of these books aren’t for sale anymore), but honestly I think if you put them to use, they could help you change your life.

Ask Questions, Leo Will Answer Them

In addition to the video lessons and exercises, I’m creating a Facebook group for discussion among participants, as well as the ability to submit questions about your particular struggle.

I’m going to do my best to answer most or all questions in articles and videos that I’ll publish during the course.

In answering these questions, I’ll be customizing the course for you. And I think we can all benefit from a discussion of whatever habit obstacles you face.

Please Support Zen Habits

If you sign up for this course, you’ll be helping to support my business and my family, and I would greatly appreciate it. I don’t run ads, do affiliate promotions, or sell products on Amazon. My entire business model is to create great content (books, courses, Sea Change Program) that will help you guys live a better life.

Again, this is probably the best thing I’ve ever created. I would love it if you supported the site by taking part in the course, and in the process, get good at a key set of life skills.

I hope you’ll join me.

Original Source: Habit Mastery: My New Course to Help You Level Up Your Skills

“PB&J” Energy Balls

“PB&J” Energy Balls by Michelle Tam http://nomnompaleo.com

Nope—there’s actually no peanut butter or jelly in these bite-size “PB&J” energy balls, but their nutty crunch and sweet strawberry flavor never fail to bring back fond memories of munching on my favorite after-school snack. In fact, I created this recipe for our latest cookbook, Ready or Not!, because I wanted a portable and crave-worthy bite that’s easily made in a flash. (If you don’t already own a copy of our second cookbook, what are you waiting for? Buy one here!)

Unlike the PB&J sandwiches I used to make for myself, these homemade no-bake treats are made with just nuts and fruit (and a pinch of salt). So when you need a pick-me-up after a long run, a hard workout, or an afternoon of gardening like a maniac, just pop a ball or two in your mouth, and I guarantee you’ll feel like a kid again. And yes, your kids will love them, too!

Feel free to substitute another freeze-dried fruit of your choice for the strawberries to mix things up. I’ve had great success blitzing up these energy balls with freeze-dried blueberries and raspberries. Also, if your dates have been hanging out in your pantry for a while and are no longer super moist, add a few drops of water when you’re blending them together, and your balls will form beautifully!

Makes 15 balls (I eat 2 balls as a snack)

Ingredients:

  • ½ cup (10 grams) freeze-dried strawberries
  • ½ cup (60 grams) dry-roasted unsalted almonds
  • 1 cup (150 grams) pitted and chopped dried Medjool dates
  • Diamond Crystal brand kosher salt
  • ¼ cup unsweetened shredded coconut, toasted in a 300°F oven until golden, about 3 minutes

Equipment:

 Method:

Pulse the freeze-dried strawberries in a food processor until it forms a powder. Let the pink dust settle.

“PB&J” Energy Balls by Michelle Tam http://nomnompaleo.com

Toss in the almonds.

“PB&J” Energy Balls by Michelle Tam http://nomnompaleo.com

Pulse to roughly chop the almonds. Transfer the chopped almonds and strawberry powder to another bowl.

“PB&J” Energy Balls by Michelle Tam http://nomnompaleo.com

Throw the dates into the now-empty food processor bowl, and pulse a few times to roughly chop up the pieces. Then, pulverize the dates until they form a sticky ball that thwacks against the side of the work bowl. (If your dates are especially dry, you can add a few drops of water to get the right consistency.)

“PB&J” Energy Balls by Michelle Tam http://nomnompaleo.com

Add the strawberry powder, almonds, and a pinch of salt to the sticky date paste in the food processor bowl.

“PB&J” Energy Balls by Michelle Tam http://nomnompaleo.com

Pulse a few times until combined. The result should be a dense mass that comes together as a nutty dough.

“PB&J” Energy Balls by Michelle Tam http://nomnompaleo.com

Pinch off about a tablespoon of the dough and roll it in your palms to form a smooth ball. Repeat ’til you’re out of dough.

“PB&J” Energy Balls by Michelle Tam http://nomnompaleo.com

Put the toasted shredded coconut in a shallow plate or a piece of parchment paper. Toss each of the balls into the coconut, making sure to coat the entire surface.

“PB&J” Energy Balls by Michelle Tam http://nomnompaleo.com

You can refrigerate your balls in a covered container for up to 1 week, or freeze ’em for up to a month.

“PB&J” Energy Balls by Michelle Tam http://nomnompaleo.com


Looking for more recipe ideas? Head on over to my Recipe Index. You’ll also find exclusive recipes on my iPhone and iPad app, and in my cookbooks, Nom Nom Paleo: Food for Humans (Andrews McMeel Publishing 2013) and Ready or Not! (Andrews McMeel Publishing 2017)!


 PRINTER-FRIENDLY RECIPE CARD

“PB&J” Energy Balls

Prep

Cook

Total

Yield 15 balls

Nope—there’s actually no peanut butter or jelly in these bite-size “PB&J” energy balls, but their nutty crunch and sweet strawberry flavor never fail to bring back fond memories of munching on my favorite after-school snack. In fact, I created this recipe for our latest cookbook, Ready or Not!, because I wanted a portable and crave-worthy bite that’s easily made in a flash. (If you don’t already own a copy of our second cookbook, what are you waiting for? Buy one here!)

Unlike the PB&J sandwiches I used to make for myself, these homemade treats are made with just nuts and fruit (and a pinch of salt). So when you need a pick-me-up after a long run, a hard workout, or an afternoon of gardening like a maniac, just pop a ball or two in your mouth, and I guarantee you’ll feel like a kid again. And yes, your kids will love them, too!

Ingredients

  • ½ cup (10 grams) freeze-dried strawberries
  • ½ cup (60 grams) dry-roasted unsalted almonds
  • 1 cup (150 grams) pitted and chopped dried Medjool dates
  • Diamond Crystal brand kosher salt
  • ¼ cup unsweetened shredded coconut, toasted in a 300°F oven until golden, about 3 minutes

Instructions

  1. Pulse the freeze-dried strawberries in a food processor until it forms a powder. Let the pink dust settle.
  2. Toss in the almonds. Pulse to roughly chop the almonds. Transfer the chopped almonds and strawberry powder to another bowl.
  3. Throw the dates into the now-empty food processor bowl, and pulse a few times to roughly chop up the pieces. Then, pulverize the dates until they form a sticky ball that thwacks against the side of the work bowl. (If your dates are especially dry, you can add a few drops of water to get the right consistency.)
  4. Add the strawberry powder, almonds, and a pinch of salt to the sticky date paste in the food processor bowl. Pulse a few times until combined. The result should be a dense mass that comes together as a nutty dough.
  5. Pinch off about a tablespoon of the dough and roll it in your palms to form a smooth ball. Repeat ’til you’re out of dough.
  6. Put the toasted shredded coconut in a shallow plate or a piece of parchment paper. Toss each of the balls into the coconut, making sure to coat the entire surface.
  7. You can refrigerate your balls in a covered container for up to 1 week, or freeze ’em for up to a month.

Notes

Feel free to substitute another freeze-dried fruit of your choice for the strawberries to mix things up. I’ve had great success blitzing up these energy balls with freeze-dried blueberries and raspberries. Also, if your dates have been hanging out in your pantry for a while and are no longer super moist, add a few drops of water when you’re blending them together, and your balls will form beautifully!

Courses Snack

Cuisine Paleo, Gluten-free, Vegan, Vegetarian, Energy Balls

The post “PB&J” Energy Balls appeared first on Nom Nom Paleo®.

Original Source: “PB&J” Energy Balls