Healthy Grocery Shopping for the Month

A few months ago, my husband said we should try to grocery shop for the month instead of my previous weekly shopping runs. He saw that it was taking up too much of my time and I was spending more than I should. My initial reaction was that there was no way this would work. I mean we eat a LOT of fresh produce and refrigerated food!

But I decided we might as well try it, I did appreciate the idea of saving time and money along with his help for the monthly shopping run.

So we are on our fourth month of this, and I wanted to share how we have made it work. I actually am getting better each month at the plan, and LOVE the time I have saved!

Meals for the month

I worked out that we need 6 dinners a week. We generally eat at a restaurant or at someone else's home at least once per week. We needed breakfasts for the month for the kids, and only a few easy lunches because we eat leftovers and at school.

So 24 dinners, which really meant 12 because we can repeat them once.

Dinners

1. Texas Oven Brisket - Recipe HERE
2. Healthy Texas Chili - Recipe HERE
3. Crockpot Spaghetti and Meatballs - Recipe HERE 
4. Hamburgers and the best sweet potato fries EVER - Recipe HERE
5. Clean Texas meatloaf - Recipe HERE
6. Taco salad / burrito night with taco beef and fit refried beans - Recipe HERE
7. Crockpot chicken enchilada soup - Recipe HERE
8. Healthy hibachi chicken stir fried rice and vegetables - Recipe HERE
9. Healthy German hash - Recipe HERE or Green Bean Hash - Recipe HERE
10. Shrimp scampi and roasted vegetables
11. Healthy hibachi shrimp stir fried rice and vegetables - Recipe HERE
12. Cabbage and turkey stir fry - Recipe HERE (been using ground beef instead)

*** for the meals without a recipe hyperlink above, I will write it up in the next few weeks!

And when we get tired of X or Y meal, I have just been rotating them off for something else. If you do not see a side listed, basically I plan a few veggies sides that I buy fresh like roasted squash or sauteed broccoli. I plan that for about 2 weeks worth because they will start to go bad, then I swap to frozen vegetables as the side. My kids and husband like Hawaiian dinner rolls on the side.

We buy the 10 pound chubs of 90% lean ground beef. When we get home, we cut it into 1 pound portions and freeze it this way. We also buy a HUGE brisket and divide it into 2-3 portions to freeze.

Lunches

My husband and I eat leftovers for lunch. The kids eat at school during the week. So it is really just Saturday lunches for the kids because we eat out after church on Sundays, so we let them pick out a quick frozen favorite that I am not a fan of but is okay in moderation. They have picked Pizza Rolls or mini corn dogs out at each trip. I keep the supplies on hand for Protein Pancakes and almond butter (Recipe HERE) in case we do not have leftovers.

Breakfasts

My husband and I generally only want coffee for breakfast during the week.  We pick up bacon and eggs for weekend brunches. The kids like cereal, peanut butter sandwiches, or frozen breakfast sandwiches for their breakfast during the week.

Snacks and dessert

We let the kids pick out enough snacks to have one each day after school- they like granola bars, fruit snacks, and apple sauce. The adults like protein bars for snacks.

We buy a case of ice cream treats for dessert. I still enjoy Greek yogurt with fruit as my treat so I get a few containers for that. I buy a container of fresh fruit, but then I also buy a bag of frozen fruit. You can defrost a cup of fruit for about 1 minute and it is just right in your yogurt. I have gotten away from using the Jello pudding flavors in my yogurt like the hyperlink above, and just use a little sweetener and sometimes cocoa powder. 

Final thoughts

If you have to bring things to luncheons and dinners, you still have to make random trips to the store. I try to sign up for things we happen to have though, if it is possible. We drink more wine than we thought LOL so you learn as you go. Sometimes you forget random things like trash bags on your monthly trip too. But that is all we needed to grab this past month. 

I am not sure if we save that much money, I think my husband realized that food is expensive! But the money that we have recouped of my time is priceless. I mean at least 6 hours a month back! I will say we buy less unplanned things which means less junk and waste. 

Give it a shot, monthly shopping is the bomb.

X- Liss

One Leg Get Up Exercise Progression

One of the most difficult exercises to master in the Venus Factor System workout is the one legged get up AKA the bench pistol squat AKA the single-leg bench getup. It works your quads, hamstrings, glutes, and core. Being that it is uni-lateral, the leg being worked is under high tension so it requires loads of strength.

You can even take it one level further than I have shown here with the advanced version of the one legged get up- the pistol or one legged squat.

Form Tips

Before you can even start this exercise, you need need to master the weighted squat. See my video of squat progressions HERE

*Land as gently as possible on the bench. Then try to come right back up.

*Some prefer hands on hips, some prefer hands out. See what is most comfortable.

*Do not let your knee come past your toe at any point.

*Do not let your knee cave inward as you move up or down.

*Initiate motion from your glutes when you come up. Drive through your heel.

One Legged Get Ups Progression Video 

Level 1- Highest seat with chair aid or bands

So the higher the chair is, the easier this exercise is. Find a seat height that challenges you, but you can still complete all the reps in perfect form. The seat should be somewhere between your thigh (easiest) and calf (hardest).

Use a study chair or bands attached to a stationary item in front of you to help you stay steady and assist your working leg,

Level 2 and beyond- Lower seat

A lower seat makes this more challenging. The stronger you get, the lower the seat is. Once you master right below knee level, you can start aiming for trying pistol squats!

Happy lifting!
X- Liss

Top 10 VenusCrossing Articles of 2014

Here is a round up of the top 10 most read articles on VenusCrossing this year:

1. Lower Calorie Hawaiian Dream Cake

Recipe HERE

This recipe went viral on Pinterest this year. Hawaiian Dream Cake- does not even taste like you are taking some calorie shortcuts! 4 weight watchers points for 1/12th of a 9x13 dish! 

Follow me on Pinterest HERE

2. My Story

Article HERE

I went from that to this in 12 weeks! (and I have even improved in the last 2 years since then!) How I did it using the Venus system.

3. Weekly Healthy Dinner Menus for the Whole Family

Article HERE   

Easy quick dinner menu ideas that will please the whole family and your diet plan!

4. Healthy Crockpot Peach Cobbler Oatmeal

Recipe HERE 

This is another one of my recipes that took off on Pinterest this year! Healthy Crockpot Peach Cobbler Oatmeal #sugarfree #highprotein Dessert for breakfast, sign me up!

5. Sweet Balsamic Pork Loin

Recipe HERE

Another recipe that took off on Pinterest this year! Sweet Balsamic Pork Loin in the crockpot- one of my all time favorite meals. FULL flavor, low cal, and high protein- 130 calories and 22 g protein per 4 oz serving!

6. A Week in the Life of Liss: Planning your deficit

Article HERE

A week in the life of Liss- Planning your deficit What does a week of eating look like for me when I am cutting? What are my weekly goals?

7. Commitment and Starbucks Blendicano -How to order a blendicano

Article HERE

Blendicanos were big this year on social media. And brought a lot of new visitors to the site! 20 cal sugar free- and carb-free frozen treat from Starbucks#competition #onplan #sbux #cleanfastfood

8. Controlling Your Calories

Article HERE

How many calories a day should I eat to lose weight?

9. Planning Your Deficit Part 2: A Week in the Life of Liss

Article HERE

I see a trend here, haha! I guess it is interesting to see what my week of eating and workouts look like! So here it is, again. What does my week of meals and workouts look like?

10. Exercise Progressions and Modifications: push ups, planks, and dips

Article HERE

What to do when you cannot do a push up from your toes, hold a plan, or do a body weight dip. I will walk you through building strength in all these exercises.

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So what do YOU want to hear about in 2015? Let me know in the comments below, and I will make it happen!

Thanks for all the love in 2014 :) I appreciate the love!

X- Liss

Squat Progressions

I get clients who are new to lifting, recovering from an injury, or who need to perfect their form. Progressions are here to save the day!

You should master form at each level before moving onto the next progression.

General Squat Form Reminders-

*Head stays in neutral position
*Keep shoulders square, no hunching
*Neutral spine and upright torso
*Knees tracking over (but not beyond) ankles
*Weight onto heels

Golden Nuggets of Form Wisdom from Coach Jenny

"Remember that we are all different and that you should pay attention to where you feel the movement and/or where you feel sore after on YOUR body.  Women are typically more quad dominant, so make sure you are feeling it where you want to feel it.  Sometimes all it takes to get the glutes involved is hitting it with body weight exercises BEFORE you squat.  Big breath, brace your core, down, up, exhale." -Coach Jenny

Here is a video with each progression:

Progression #1-
Sitting and holding a chair (or other sturdy object) to counterbalance

*Choose a seat height that you can comfortably sit and rise from. The idea is to just tap the seat, not completely relax between reps.
*The counterbalance chair (or other object) will be held onto lightly.

Progression #2-
High seat

*Choose a seat height that you can comfortably sit and rise from. The idea is to just tap the seat, not completely relax between reps.

Progression #3-
Lower seat

*The lower the seat, the more challenging the squat.
*Choose a seat height that you can comfortably sit and rise from. The idea is to just tap the seat, not completely relax between reps.

Progression #4-
Bodyweight

*The lower you go, the more challenging. Always aim for thighs parallel to ground at minimum range.

Progression #5-
Weighted - dumbbells or barbell

*The lower you go, the more challenging. Always aim for thighs parallel to ground at minimum range.
*If a weight causes you to shorten your range of motion, then you need to back off the weight.

X- Coach Liss

Is there room for lifting when you are training for a half marathon?

This past weekend, I met up in Memphis with Coach Jenny to run the St. Jude Half Marathon. The run was really an excuse to go see her, meet her family, and vacation. And by vacation, I mean eat at all the great places in Memphis!

It turned out to be a little experiment to see what would happen if I did the bare minimum training for  the race while continuing my Venus workouts. I did not want to:

• run more than I had to
• experience the hunger that comes with all that cardio
• give up any of my normal 5 days a week of lifting

 

The plan

So my plan was to...

Continue reading here - http://www.venusindex.com/is-there-room-for-lifting-when-you-are-training-for-a-half-marathon/

A week in the life of Liss: Maintenance

So I have been quietly maintaining for a while now, since my Vegas trip in August. I realized today that I have never shared what a week in my life looks like at maintenance. So what better time to share than during a holiday week as we all know that social eating events can be tricky.

SUNDAY

Sunday is normally a rest day for me exercise-wise. I make breakfast for the family, then we go to church, and out to eat afterwards. We lounge around during the afternoon and I do laundry. Dinner was a light plate of leftover Texas Oven Brisket to balance out the high calorie Mexican food from lunch!

MONDAY

Mondays is leg day; I am currently doing the Venus Index Focused Shape Leg series for legs. I had coffee and cream on my way out of the door that morning along with a spoon of peanut butter.

At lunch, I had an appointment which meant a little fast that day. I had a protein bar while I taught that afternoon. For dinner, I made spaghetti and meatballs in the crockpot. I baked a cake for a client and drank and glass of wine. I had plain Greek yogurt and strawberries for dessert which I like to call Greek Cheesecake.

TUESDAY

Tuesdays is shoulders & glutes; I am currently doing Venus Index Focused Shape Shoulders supersetted with Venus Factor Advanced Growth Series Glutes.

For breakfast, I had a VenusCrossing protein pancake with nut butter and coffee on my way out the door. I make these up for a week at a time and freeze them so they are easy to grab and go.

 At lunch, I went with co-workers to my favorite local burrito joint where I had a chicken taco salad with some chips. While I was at work all day, I had some VenusCrossing Chicken Enchilada Soup cooking in the crockpot.

WEDNESDAY

Wednesday we were on holiday for the Thanksgiving break so we lounged around until we were ready to go eat out. The family chose Red Robin. Normally I get a salad but the "holiday burger" with turkey, cranberry sauce, and sweet potato fries was calling. It was delish! For dinner, we picked through leftovers while I tried to cook some cornbread to get ready for the festivities the next day!

Normally I work out on Wednesdays but I took the day off to be with the family :)

THURSDAY

Thanksgiving day! I made the fam some cinnmaon rolls and bacon to celebrate that morning while I finished prepping the items I was to bring to the family feast. No workouts on this special holiday :) Lunch was a traditional US thanksgiving meal. Dinner was leftover brisket and sweet potato souffle with wine.

FRIDAY

I did my normal Wednesday workout of Arms and Abs on Friday since I took the two days prior off. I am currently doing Venus Index Focused Shape Arms and Abs.

Breakfast was a pumpkin twist on protein pancakes which I topped with Greek yogurt, walnuts, and shredded coconut. Yummm! Lunch was leftover Crockpot Chicken Enchilada Soup.  Dinner was a little leftover meat and sweet potato souffle. Dessert was sliced apples and some incredible homemade caramel dip the neighbor brought over.

SATURDAY

Saturday I did my normal Thursday workout - back and biceps. I am currently doing Venus Index Focused Shape Back and Biceps.

For breakfast, I had a protein pancake with nut butter which I had made the day before for the whole week. All I had to do was warm it up- easy peasy! For lunch, I had leftover Chicken Enchilada Soup (finally finished it all haha!) For dinner, I made hamburgers and the BEST Sweet Potato Fries EVER while I drank a glass of wine. Dessert was some plain Greek yogurt and strawberries.


So that is a week in the life of Liss in maintenance land. Some weeks are a little higher than others. But this is a pretty normal excerpt all in all :)

X - Liss

Healthy Hibachi Stir Fried Rice and Vegetables

My family loves to go to our local Hibachi restaurant. But there is always a wait. And it costs a small fortune. Their kids meal prices are equal other local restaurant adult entree prices! Yikes! Not to mention that I can easily put away my whole day's worth of calories in one sitting.

So a few weeks ago, I decided to remake the fried rice at home and balance the meal with a large vegetable stir fry. It was a hit!!! I have since made it at least weekly.

I have to admit, I love it too. It is easy to make, only takes a few ingredients that I have on hand, and is quick. My kind of meal.

All the stuff!

Healthy Hibachi Stir Fry

Serves 6

Stir Fried Rice

• 2 cups of rice of choice, cooked and cooled (I used white Minute rice, not ideal but what I have on hand)
• 1 cup green peas, corn, and carrots (I buy the frozen bag)
• 16 oz meat of choice (I used shrimp, cubed chicken breast is good too!)
• 6 tbsp soy sauce, divided
• 3 tbsp butter
• 2 eggs
• 1 lemon
• 1 tbsp sesame oil

Vegetable Stir Fry

• 4 cups frozen stir fry vegetables
• 2 tbsp sauce from packet of sauce that comes in the bag of vegetables
• optional, 16 oz meat of choice (I used cubed chicken breast, shrimp is good too!)

In a large wok, heat sesame oil and butter over high heat until butter melts. Add meat of choice, then juice lemon over the top. Then add 3 tbsp soy sauce. Stir fry until meat is cooked all the way through. Pull the meat out and put to the side, leaving the juice. Add rice and remaining soy sauce over the top. Once the rice absorbs the liquid, push to the side and scramble the eggs. Incorporate them into the rice. Add in the pea mix. Brown in chunks, turning over carefully every few minutes until to desired level of crispiness. Add in the meat.

In other wok over high heat, brown the veggies according to the bag, Add the sauce near the end of the cooking time and the cooked meat, if desired, from above. Serve and enjoy!

Though it is not nutritionally ideal (or the perfect stir fry rice texture) this stuff is ready in the microwave in 10 minutes. I just start it before I leave for work so I can finish my stir fry when I get home!

Nutrition Stats

Hibachi Stir Fried Rice with Shrimp (1/6th recipe)

12 weight watchers plus points
6 weight waters points

Hibachi Stir Fried Vegetables with Chicken (1/6th recipe)

3 weight watchers points plus

3 weight watchers points