Kiana is really great about meal planning for the week ahead, which is something I've tried to do before but always end up not going grocery shopping in time/not having any good ideas for what to make/feel uninspired/am a lazy-pants. BUT I really do want to get into it because it makes eating healthy during the week so much easier and convenient, while also preventing bad eating habits out of convenience and hunger.
She also makes these bomb chickpea burgers, which she so kindly added the recipe for down below!
She basically is just one of those total badass chicks which make the rest of us wish we were that chill and fierce. So, if you don't know her already, you should probably get to know her...but for now, read on!
My name is Kiana. I like nice booties and vanilla protein shakes. I study in Rome, Italy but I am American; I was raised to be health-conscious and started taking my own image and well-being initiatives only a few years ago.
How do you manage to eat healthy and workout while living abroad and attending university?
Eating healthy is more easily accomplished in Italy over the states; there is more readily available fresh ingredients at lower prices on every corner. Even so, I'll have you know that I am possibly the laziest person you'll ever meet. Sometimes I'll skip a meal or snack, not because I'm too lazy to cook or prepare (because let's be real, that's actually pretty fun and highly rewarding), but because I feel too lazy to chew my food. Carrots: nope. Apple: nope. Water: okay, that I can do. My jaw just gets tired, okay?
Over-the-top laziness aside, the best way to stick to a healthy lifestyle is to think "What good things can I put in my body?" or "What good thing can I do to feel better and be happier?". It seems much more pleasant than, "I shouldn't be eating that" or "If I don't go to the gym, I'll be fat and miserable".
Other than that, I say planning ahead helps when juggling university -- where vending machines keypads call for your touch-- and living in Italy --where there are pizza-shops on every corner. Chop up some veggies or fruit for snack. Throw together a salad. Have a granola bar (or two) on hand. Eating something immediately when I start to feel a craving helps me gain just enough self-control so I can refocus on my studies or work.
Tell us about meal planning for the week ahead.
Here's my recommendation for meal planning:
1. Troll your fav social media sight (the gram, Pinterest, whatever). You know you already spend more than a healthy amount of time flicking your way down a newsfeed, so you might as well get hungry and excited about healthy food.
2. After you've pinned, liked, and heart-ed your fill, you'll have a few that you really want to do. Eat a snack while you write your list (so you don't buy the whole store out of hunger) and go to the store. REMEMBER YOUR LIST.
3. Come home; whip it up; scoop it in some Tupperware; done.
Quick health tip/trick?
Don't get caught up in a fad-food or drink. Too much of anything is not good. Variety makes for a happy tummy, less cravings, and you won't get wonky side effects from consuming too much of something.
Weekly workout schedule?
I work out 6 of 7 days. I rotate my break day to the day when I need a break; need extra time to study for exam or simply my body just needs a break. Gym (paired-target days, pick two unrelated body parts: booty, back, shoulders, chest, triceps, calves, quads. Abs and STRETCH e'ry day) 4 weeks. Cardio (running and Insanity) 1 week. Repeat.
Favorite healthy meal to make? (include recipe!)
Chickpea burgers:
Can of chickpeas
Carrot
Onion
Bell pepper
Spinach
(basically any other veggie you like and are willing to mince / put in a food processor)
Your yummy spice (I rotate based on whatever will make me happiest: curry, spicy-Hawaiian, cumin, or plain-ol black pepper)
1. Mince or process the veggies then mush it up with the chickpeas.
2. Form patties.
3. Put it in a pan with either a bit of olive oil or coconut oil (depending on what you think will pair with your yummy spice).
4. Flip once browned.
Eat like a real burger or make a wrap or break it up over a salad... Get creative.
*I have an allergy to eggs, so I find this recipe works fine without them as long as you mush the chickpeas well enough and there isn't too much other veggies so that the chickpeas can't hold it all together. An egg might help keep the form, but it won't affect the taste.