Welcome back to a new week. Weekends are a great time to relax, enjoy family time, and maybe go for a walk or bike ride. As you're making your food choices over the upcoming week, and scheduling issues and stress begin to creep back in, I have some ideas on how to make the best healthy eating choices in a pinch. Sure it would be great if you could reach in your fridge amoungst the semi- cooked veggies and protein sources and pack your lunch, or throw together a quick, healthy pasta with vegetables for dinner but here is a big reality...it doesnt always work out that way. So, when faced with a grumbling stomach and your late for that meeting try these:1. Bumble Bee Prime fillet Albacore steak lemon pouches ( keep one of those in your desk at work just in case)- maybe pop some mints after eating this before your sales pitch!. 2. Keep a pre-measured pouch of chocolaty protein powder in a zip lock in your desk or car. Drink that when you want that snickers bar from the vending machine. It mixes with water as well as non fat milk, to satisfy that craving. 3. Keep a bag of roasted almonds, walnuts or pistachios when you want that bag of chips. 4. Next time you want to dive into the Chunky Monkey container, have a bowl of blueberries with non fat vanilla yogurt ( even sprinkle Ovaltine on top- yes Ovaltine, its good for you, tastes chocolaty, and has no caffeine).
Also make sure your drinking lots of water and trying to eat healthy options atleast every 3-4 hours so you dont binge. If you do 'fall off the wagon', just forgive yourself, and try to make some changes in terms of keeping little snacks in your purse (or man-bag), car glove compartment, and desk at work. We are all just doing the best we can everyday. I wish you all continued good health, smiles, laughter and clean eating.
Monday 7/20 Workout:
Recumbent bike- 30 minute
Treadmill- 1.54 miles, 20 minutes
Strength Train- biceps/Abs
Biceps curl- 12 lb.
Plank (1 minute X 3sets)
Concentrated bicep curl- 15 lb.
Pilaties bicycle (25 reps X 3 sets)
Bicep hammer curl- (12 lb. )
Monday 7/20 Food Diary:
Grapefruit, peeled(40 cal.)
Whole wheat toast with 2 tbls. Organic almond butter(210 cal.)
1/3 cup egg whites with 1/3 cup asparagus/spinach (75 cal.)
3 oz. chicken- (150 cal.)
Salad- 2 cups spinach, 5 cherry tomato's, 1/2 green beans, beets(60 cal.)
P.M. Snack-Company picnic
1/2 brownie(200 cal.)
Cookie- (150 cal.)
* yes, Im aware this is not exactly clean eating. Im human and the brownie looked really good... back on the wagon
4 oz. Pork loin (228 cal.)
1/2 cup angel hair pasta(160 cal.)
Carrots (15 cal.)
1 Tomato/ 5 sliced cucumber (36 cal.)
Apple (67 cal.)
1/3 peach ((30 cal.)
TOTAL CALORIE- 1519