JPF Faith, Food, + Fitness Challenge- Week 3

Hi Team!

Recap from Week 3:

#1 We read chapter 4 of The Daniel Plan on the first topic of this challenge- FOOD.

#2 We listened to Session 2- as Coach Andrea talked about how food is fuel for our bodies and not just about taste.

#3 Here are some tips:

• Eat food grown on a plant, not in a plant • Eating nutrient dense food will help with cravings • View food as fuel and an instruction manual for our body • If you keep good food in your fried, you will eat good food • Always have a plan • Meal Prep

#3 We also talked about the importance of meal prep, so that we aren't tempted to jump in the car and grab something quick. I'll be creating a pretty meal prep calendar for you all real soon and will post it to the new JPF Faith, Food, and Fitness page- this is where all your resources are in ONE place, so if you ever need to get to them, everything is there FOREVER!

Challenge for Today:

#1 Let's Meal Prep:

• Write out each meal for the week (Monday-Friday) {Mommy tip: Save meals the kids would enjoy for dinner}

Monday: Breakfast, Snack, Lunch, Snack, Dinner

Tuesday: Breakfast, Snack, Lunch, Snack, Dinner

• Create your shopping list Most of the items should be found in the outside perimeter of the store

• Clean veggies and fruits in a bowl with vinegar and water {I also recommend storing in mason jars to increase the shelf life and preserve them naturally}

• Chop up veggies and fruits (as it makes sense)

• Pre-cook as many meal as possible

Slow cooked/roasted meats Roasted veggies Soups

A Yummy Recipe for You to Try:

Baked Chicken Parmesan with Homemade Sauce

This Chicken Parm recipe is so yummy that you'll be able to have your family choose yours over Olive Garden's- plus it's healthier and way less expensive. It's a crowd pleaser! Thanks to my mother-in-law for sharing her tips with me.

Yield: 4-6 servings

Total Time: 45 mins

Prep Time: 15 mins

Cook Time: 30 mins

Preheat oven to 350 degrees Fahrenheit

Ingredients:

Chicken

• 4-5 uncooked boneless skinless chicken breasts (whatever quantity you need to feed your family)

• 1 stick of butter

• 2 cups of Italian bread crumbs

• 2 tsp each of of garlic powder, onion powder, and garlic salt

Directions:

1. Wash an cut any excess fat off thawed chicken. Grab 2 bowls (one for wet and one for dry ingredients).

2. Melt butter in one bowl.

3. Add breadcrumbs and spices to the second, dry bowl.

4. Batter chicken in breadcrumb mixture, butter, breadcrumb mixture (repeat one more time if desired)

5. Place on aluminum foil covered pan (for easy clean up), chicken uncovered and place in oven for 25-30 minutes or until center is done. Meanwhile, as chicken cooks prepare sauce and boil water for noodles.

6. *If you want to jazz it up even more and aren't worried about the cheese, we add shredded mozz the last 5 minutes on top of the chicken.

Ingredients:

Homemade Sauce

• 2 Tbsp extra virgin olive oil

• 2 cloves garlic, peeled and minced

• 1/2 small white or yellow chopped onion

In a sauce pan add olive oil and heat to medium. When oil is hot add garlic and and onion. Once onion is translucent, add in following ingredients:

• 2 - 28oz cans tomato sauce

• 1- 28oz can of diced tomatoes (hunts with basil, garlic, and oregano- this is what makes the entire recipe)

• Add seasonings to your liking. My go to's are garlic powder, onion powder, and garlic salt (2 tsps of each should be plenty)

• 1 tbsp dried oregano

• 1 tbsp fresh chopped basil

• 1 tsp red pepper flakes (if you like it a little spicy)

• 1 tsp salt

• 1/2 tsp freshly-cracked black pepper

Turn heat to med-high and wait for it to lightly boil. Once it begins to boil reduce heat to simmer, cover, and cook remaining time until chicken is ready.

Ingredients:

Noodles + Toppings

• Veggie noodles of your choosing (or substitute your desired noodle)

• Parmesan cheese

Cook noodles according to package. Serve hot top with cheese.

***Alternative Sauce for quick meal:

I LOVE this sauce if you need a quick meal. I'm by no means saying it's healthy, but I know some mama's who need this over McDonalds, and it makes it much faster and a healthier option in a time crunch. I still add the diced tomatoes and a few spices listed above, but it's my go-to.

A Look Forward to Next Week:

Next week we will be talking food. We will get practical, discuss healthy proteins, carbs, and fats, along with some thoughts on sugar and artificial sweeteners.

Homework:

Read Chapter 5: Fitness

Watch Session #3: Join us on fb LIVE next Wednesday, October 25th at 7pm EST on Coach Andrea's page (it will be posted on the JPF Faith, Food, + Fintess Community page after the session is over for a replay). We would love to meet you there and answer any questions you might have. If you don't make it live, please don't hesitate to chime in and get your questions asked so we can share the progress in next week's blog.

New resources coming soon: a new KID'S version of each lesson on our resource page and meal prep calendars

Happy Friday,

Lauren

If you have any comments about how we are doing or what you'd like to see in the future as we build this challenge for you and other, please let us know. You can email us directly at JacksonPineFarm@gmail.com.

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