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mindbodyandhealthbymisty

Helping moms find balance in their life!
Follow along as I give tips, tricks & recipes for living your best life 😃
Mbhbymisty@gmail.com
#mbhbymisty

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How do you cut your grilled cheese? Diagonal or straight down the middle?
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I am a diagonal cutter!
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My kids broke my heart last night when they told me they don't like grilled cheese sandwiches. How could you not?!
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I am a big believer in trying all kinds of food and there is room for everything. I haven't had a grilled cheese in years and thought it would be perfect addition to zucchini soup. My youngest hated everything about dinner last night. My oldest loved the zucchini soup (so much winning!) and disliked the grilled cheese. Joe, my husband, put bacon on his grilled cheese so I think you know how he liked dinner last night.
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I try to aim for at least 20g of protein in each meal and this one is so close without any meat protein. 40g C, 14g F, 18g P
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My biggest tip is to know what makes up your food. Is it all carbs or fat? Can you add more protein? Is there any fiber?

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Do you love a good food swap? I Know I do! 🙌🏻
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We always have pepperoni in my house. My kids love it! The nutrition however isn’t exactly amazing if you ask me. Since I am about better relationships with food we just find a better option while still having what we love. This time it’s coming in the form of Turkey Pepperoni.
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Regular Pepperoni: 14 slices- 12g F, 1g C, 5g P
Turkey Pepperoni: 17 slices- 4g F, 0g C, 9g P
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This snack is quickly becoming my favorite!
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Hormel Turkey Pepperoni
Laughing Cow Spicy Pepper Jack
Quaker Chedder Crisps
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Spread a little of the cheese on a cheddar crisp and add a pepperoni on top and bam it’s snack time.
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Adjust quantity to make it work for your Macros.
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I did 17 pepperoni, 1 cheese portion, and 9 cheddar crisps for 11g C, 8g F, 13g P

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Raise your hand if you love bacon? 🙋🏻‍♀️
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As a coach I tell my clients that there are no such things as off limit foods. This process is all about developing a healthy relationship with food. All foods can have a place in your belly. #moderation
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Did you know center cut bacon is the healthiest of the three cuts of bacon? Center cut bacon is basically regular bacon with the fatty ends cut off.
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In my house this is what I buy because you get more bang for your macro buck! I like to maximize my macro budget.
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Regular Bacon - 2 slices - 8g F, 5g P
Center Cut Bacon- 2 slices- 6g F, 7gP

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The past month has put me a little out of balance. Do you ever find yourself trying to do all the things?
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Wife
Mom
Entrepreneur
Teacher
Instructor
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The past month I have had to throw my advocate hat back on for my son. It's been exhausting. #dyselxia I have felt every emotion during the past month. It's hard to do it all and still have time for yourself. I recognize that I can't alway be everything to everyone. If I have had subs in the past month, it's 100% because I am a mom first. We even hired an advocate to help us but that doesn't take the day to day drain away during the fight.
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I finally got a few days up at our cabin to unwind and relax. It's 1000% what my brain needed. I even went and took a yoga class today in Flagstaff.
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I am ready to tackle the week! I will be back to my Mountainside classes on Tuesday. I hope to see you in class this week!

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Here is a simple side that is usually in our weekly rotation for lunches and dinners. Joe's dad made this for him growing up and now Joe makes it for our family.
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Super simple, light, and fresh!
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Tomato and onion salad:
2 container of cherry tomatoes
2 can sliced black olives
1 bunch of green onions
salt and pepper to taste
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Slice the cherry tomatoes and green onions. Mix all ingredients together. Refrigerate for 3 to 4 hours and then serve.
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Other ingredients that his dad used to put in is garlic salt and crushed red pepper.
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The holidays are coming and this would make a great healthy side to bring to a party or gathering. Are you stressing about how you are going to get through the holidays without gaining 5lbs?! Let's chat! I can help you whether you want to maintain or lose weight all while enjoying foods you love.

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How long are you willing to wait for food?
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We waited 2 hours last night to get our hands on White Castles! Joe and I have so many memories of eating White Castles on trips together and seperate to the Midwest.
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No regrets! ❤️

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“Just slow down.
Slow down your speech.
Slow down your breathing.
Slow down your eating.
And let this slower, steadier pace perfume your mind.” -Doko
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All of my yoga classes today got to practice going slow motion as they went down today. Way more fun to go slow than to go fast. ❤️

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Holy guacamole 🥑it’s freezing today! My least favorite weather element is wind! What’s yours?

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These kids have been making my Monday afternoons so much fun!
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First performance in the books this season! 🎃Next one is at Arrowhead Mall on Dec 13th! ❤️

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Tracking Tip
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Do you love an organized pantry in pretty containers and jars but also track macros? Here is an easy way to have it all.
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Place the item in this case mini ravioli's in a jar. Cut the bar code off the package and place it in the jar for easy scanning on My Fitness Pal. I also cut the directions off and put it in as well.
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Is your pantry organized or needs work?

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This roasted brussel sprouts and cauliflower soup has made my lunches all week! It's seriously so good. It's a Skinny Taste recipe that I altered slightly by using almost no oil. I can roast veggies without 2 tablespoons of oil. I also added a little crunch on top with the almond slivers and pepitas.
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What topping would you add? I want to try bacon!

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This is one of my favorite quotes! What action are you taking today to take a step towards your goal?
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Also Happy World Ballet Day!

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How often do you work on strengthening your hip flexors?
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My guess is that you static stretch it more than you strengthen it. Hip Flexors most important roles are core stability and gait. They support the low back and hip.
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So often you think your hip flexors are tight when actually they need to be strengthened. Strong hip flexors help you be more explosive in movements and gain speed.
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Usually if hip flexors are chronically tight it's due an imbalance somewhere else. For instance weak core muscles could lead to hip flexors always being turned on.
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The move in the video is a step out (glute med) to knee up (hip flexor). It won't take too many to fill the burn.
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Other moves for hip flexors
- high knees
-hip flexor hold
- knee drives
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Try this move and let me know if you feel the burn.

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Food got a little spooky last night! We did a spooky meat and cheese tray and bacon wrapped roaches I mean dates.
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Swipe to see the creations and a bonus pic of our costumes. We did Wreck It Ralph and Venelope.

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The key to strong calves is through your big toe!
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Have you ever thought about how your foot moves in a calf raise? without knowing you are more than likely rolling to the outside of your foot. Why? It's easier.
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When performing a calf raise you should be putting the pressure on the big toe. The other toes are light. By doing this it allows the calf muscle to activate. Try a few reps without weight to get your form done first.
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Ever wonder why dancers have great calves?! They are constantly leading through the big toe.
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Try this move: Grab a rubber band and a small ball. Place a rubber band around the big toes. This will help you go through the big toe and not roll to the outside. Then place a ball in between your ankles. This will help you control the movement.
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Try this out! Let me know if you have any questions.

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