Friday, January 29, 2010
But..I chickened out.
I'm not typically a big fan of tattoos, but there is something about them...that I'm drawn to, too.
Anyway, I happened across this drawing again...and now I've got "the itch" to get it.
What do ya'll think? I would put it somewhere very discreet (hip probably).
Tuesday, January 26, 2010
The reason I had to do SO MUCH is because we ended up skipping our workout on Sunday. It wasn't intentional, but the first time I got the chance to do the workout was about 9:15 pm and I was totally going to do it, but Matt was gonna skip and go to bed and I thought about how amazing my bed would feel right then after a looooong day of cleaning and cooking and grocery shopping, etc. So I saved it for Monday.
Anyway, I said all that to say, GET YOUR WORKOUTS DONE. PERIOD. I know how hard it is to workout with little kids running around you chanting "mommy, mommy, mommy" and the phone ringing and the dryer buzzing and the dogs barking, etc....
THAT IS NO EXCUSE! If I can do it, you can too. It's all a matter of priority!
Give yourself this gift-make exercise a priority! I'm not saying you can't skip occasionaly, especially when there are more important things to do like play a game with your kids or snuggle on the couch with your sweetie...but at least 90% of the time, you need to push PAUSE on your LIFE and get IN your workout. :o)
Sunday, January 24, 2010
Breakfast:Veggie omlet, turkey bacon
Snack: Banana, almonds
Lunch: Chef Salad
Snack: apple, fruit & nut bar
Dinner: Grilled Turkey Tenderloin Filets, baked potato, green beans, fresh pineapple
Breakfast: Kashi Go Lean cereal, skim milk, banana
Snack:Apples & Grapes
Lunch: Chicken Ranch Wrap (made with leftover grilled turkey tenderloins)
Snack: Almonds and golden raisens (matt)/Celery with natural Peanut Butter (me)
Dinner: Chipotle Grilled Chicken with Avacado sandwhiches, Kale chips
Breakfast: Spinach scramble, turkey sausage
Snack: Peanut Butter, almond and banana roll up
Lunch: P90X Chicken Salad w/ Kashi 7-grain crackers
Snack: Apple; almonds
Dinner: Turkey veggie spaghetti, salad, veggie(?), fresh pineapple
Breakfast: Peanut Butter Protien Oatmeal
Snack: banana & string cheese
Lunch: Deli sandwich, carrot sticks with 1 tbsp. ranch dressing
Snack: Apple, almonds
Dinner: Turkey chili, fruit salad
Breakfast: Eggs over easy, WW biscuits, turkey sausage
Snack: String cheese, apple
Lunch: left over turkey chili
Snack: Protien bar, banana
Dinner: Baked flounder, wild brown rice, broccoli soup
Breakfast: Protien Pancakes, turkey sausage, strawberries
Snack: Apple, almonds
Lunch, snack, dinner: Eat Out
(Saturday's is usually when we go into town and do our running around and eat out. Hopefully we can be careful and choose wisely!)
Breakfast: cold cereal, skim milk, banana
Lunch: Beef roast with veggies, salad (this will be made on Saturday!-crossing my fingers)
Dinner: Homemade veggie pizza, salad, fruit salad
Chipotle Grilled Chicken with Avacado Sandwich (thanks Lori)
3 tbsp. olive oil
1 tbsp. lime juice
1/2 tsp. chipotle chile powder
1 lb. boneless skinless chicken breasts (about 2 breast halves)
4 small slices of montery jack cheese
4 sets hamburger buns (or eat open faced and use half a bun!)
1 avacado, peeled, seeded and sliced
1. In a shallow bowl, stir together olive oil, lime juice and chipotle chile powder.
2. Place the chicken breasts between 2 sheets of wax paper. Use a meat pounder to pound the breasts to an even thickness of about 1/2 inch (wow! sounds like MY breasts-haha!). Cut off excess fat (I WISH! ha ha) If you are starting two half-pound chicken breast halves, cut each one in half so that you have 4 peices (to better fit the buns). Place the chicken in the marinade, turning to coat. Cover with plastic wrap and let marinate for at least 15 minute, preferably an hour.
3. Heat your grill to high. Grill the chicken peices a couple of minutes on each side, until cooked through. Once you have cooked them on one side, flip and ad a slice of cheese to the chicken. Cover the grill for half a minute to melt the cheese. Toast the buns on the grill as well.
4. Assemble the sandwiches-bun bottom, chicken with melted cheese, avocado, lettuce, mayo, bun on top (optional).
Kale Chips (thanks Annie)
-a big bunch of kale, torn into hand-size peices
-olive oil spray
-salt and pepper to taste
1. Preheat oven to 375*. Lay kale on cookie sheet and spray with olive oil. Sprinkle with salt and pepper.
2. Bake kale for 15 minutes and flip. Spra other side with olive oil and sprinkle with salt and pepper. Bake for another 15 minutes, keeping a close eye for singed leaf edges.
3. Cool and enjoy!
Turkey Veggie Spaghetti
1 small onion, chopped
1 lb. extra lean ground turkey
1 jar Ragu Sugar Free Spaghetti Sauce
1/2 green bell pepper, diced
1 zucchini (diced)
1 squash (diced)
1/2 pkg. whole wheat thin spaghetti noodles
Brown onion, pepper and meat and remove excess grease. Add in veggies and sauce and simmer. Make noodles according to package. I serve with lots of sauce and less noodles (than customary) to make a bit healthier.
This one is from Brooklyn's birthday party while we were at the hotel's indoor pool.More pics from the ball. Matt was tired of taking pics and made a goofy smile for this last one. Wouldn't you know that ended up being my favorite one of me! Grrr!!And lastly, so you don't have that image of me in your mind with all that disgusting make up---one au-naturel! (so much better!)
Thursday, January 21, 2010
Monday, January 18, 2010
Breakfast: veggie omlet, 1 slice turkey bacon
Snack: string cheese, apple slices
Lunch: chef salad, yogurt
Snack: almonds, 1/2 banana
Dinner: Turkey meatloaf, sweet potato fries, green beans
Breakfast: Kashi Go Lean Crunch! cereal, skim milk, 1/2 banana
Snack: celery with 1 tbsp. natural peanut butter
Lunch:Deli Wrap (whole wheat tortilla, deli meat, veggies, avacado, slivered almonds)
Snack: string cheese, banana
Dinner: Naked (or not) Turkey Burgers, P90X coleslaw, veggie beans
Breakfast: Spinach scramble, turkey bacon
Snack: banana, protein bar
Lunch: turkey sandwhich, carrot sticks, yogurt
Snack: Apple & almonds
Dinner: Lemon Garlic Chicken, brown&wild rice, grilled asparagus
Breakfast: Kashi Go Lean Honey & Cinnamon oatmeal, 1/2 c. fresh fruit
Snack:PBB roll up (peanut butter & banana on whole wheat tortilla)
Lunch: P90X tuna sandwhich, apple slices
Snack: string cheese, almonds
Dinner: Turkey Taco Soup with salad greens
Breakfast: Eggs over easy, turkey sausage links, whole wheat toast
Snack: banana, fruit & nut bar
Lunch: Turkey sandwhich, carrot sticks, yogurt
Snack: apple, 20 pistachios
Dinner: Baked flounder, cream of broccoli soup, fruit salad
Tasty Turkey Meatloaf
1 lb. extra-lean ground turkey
2 small eggs, slightly beaten
1/2 onion, chopped
1 stalk celery, chopped
1/2 bell pepper, chopped
1/2 c. old-fashioned oats
1/2 can diced tomatoes
1/2 large jar marinar sauce
1/2 tsp. sea salt
1/4 tsp. pepper
Preheat oven to 350*. Mix all ingredients together except for 1/2 of the marinara sauce. Place in loaf pan and cook for 45 minutes. Remove from oven and spread the remaining marinara sauce on top and cook for an additional 15 minutes. (taken from Beachbody's Thin Kitchen)
Cal: 206 Protein: 23 g Carb: 17 g Fiber: 3 g Total Fat: 7 g
P90X Coleslaw (adapted to my likings)
1 pkg. coleslaw mix
1/2 red onion, finely chopped
2 apples, finely diced
1/2 c. light mayo
1/3 c. white vinegar
1 tbsp. plus 2 tsp. fructose
2 tbsp. plus 2 tsp. dijon mustard
1/4 tsp salt
pinch of pepper
Combine the vegtables and apples in a large bowl and mix well. Combine the remaining ingrediests in a small bowl and mix well to make dressing. Pour the dressing over the slaw and toss until evenly coated. Cover tightly and chill before serving. (from P90X Nutrition Guide)
Cal: 38 Carb: 9 g Sodium: 171 mg
P90X Lemon Garlic Chicken
1/4 c. fresh lemon juice
2 tbsp. molasses
2 tsp. worchestershire sauce
4 cloves garlic, chopped
2 lbs. skinless boneless chicken
1/4 tsp. salt
1/4 tsp. pepper
Combine first 4 ingredients in a bowl andadd chicken. Cover and marinate in fridge for 1 hour, turning occasionally. Preheat oven to 425*. Remove chicken from dish, reserving marinade and arrange in a shallow roasting pan coated with cooking spray. Pour reserved marinade over the chicken and sprinkle with salt and pepper. Bake for 20 minutes, basting occasionally with marinade. Bake without basting for 20 minutes more or until chicken is done.
Turkey Taco Soup
1 lb. extra-lean ground turkey
1/2 onion, chopped
black olives, sliced
1 can diced tomoatos
1 can chopped green chilies
packet of taco seasoning
1 oz. Hidden Valley Ranch Seasoning (dry powder)
Brown turkey with onions and then remove excess grease. Add in all other ingredients and simmer. Serve with tortilla chips (if you're feeling naughty) or if you're being good....serve over salad greens with light sour cream, sliced avacado and a few sprigs of cilantro. YUM!
P90X Tuna Sandwhich
6 oz. tuna, canned
3/4 oz. light mayo
squeeze of lemon
1 tbsp. shredded carrots
1 tbsp. chopped celery
1 tbsp. chopped green onion
dill relish (not in the actual recipe, but I add this)
Drain canned tuna ad place in a small bowl. Add mayo and mix thoroughly. Add the rest of the ingredients and blend together. Serve on 2 slices of light whole wheat toast.
Cal: 318 Total Fat: 5 g Protien: 44 g Carb: 5g Cholesterol: 51 mg Sodium: 348 mg
Thursday, January 14, 2010
You can pick yours up with just a little determination, some hard work and by clicking HERE. It's called Brazil Butt Lift and I'm pretty sure it's just what you wished for this year! (or if not...what your spouse wished for FOR you! ha ha)
You're gonna have a BLAST working out with Leandro Carvalho and dancing your BUTT OFF!
Lucky for you..it's only $59.85! Get it while it's hot!
Tuesday, January 12, 2010
Like today for instance: I left the house feeling pumped up and ready for my classes at the gym. Since it was cold outside, I wore gym pants and a sweatshirt to the gym and then changed after I got there. I made the mistake of grabbing a pair of gym shorts that I haven't in worn in a long time (8 pounds ago!). When I changed I realized that they were TOOOOO small! Not real obvious--but uncomfortable and they made me have this major innertube around my middle. No matter how skinny you get---if you put on something elastic-waisted a size or two too small...you're gonna get that bubble. Okay...maybe if you're SUPER DOOPER skinny, you wouldn't...but that's something I'll never know. ;o)
ANYWAY....I was really having a insecure, lousy time watching myself in the mirror. Feeling very self-concious, uncoordinated and just plain YUK. Then, all of a sudden the sadness faded and fury replaced it. I was MAD. Mad at cake. Mad at cookies. Mad at chips and queso. and most of all MAD that I was allowing myself to "cave" to these stupid thoughts that were threatening to overtake me. I actually shouted out (in the middle of doing burpees) I HATE DESSERT!!!!! ha ha ha ha I just needed to get that off my chest.
But by getting ANGRY...I actually felt WAY better.
Now I am at the end of this post and I can't remember my point. I guess all I was trying to say is that when you feel like your energy-meter is about to hit empty...get mad. Get mad that the food industry is trying to practically KILL us with all the JUNK they create. Get mad that you allowed yourself to get out of shape. Get mad that you ate that slice of pie last night. Whatever it is...get mad at it. It's great fuel for your fitness flame!!
Sunday, January 10, 2010
Well, I've realized 2 things already. #1: Doing this really helps me stay on track, workout more and harder and there is WAY less thinking involved when it comes to meal time! Yay!
#2: I'm already stressing about coming up with new recipes and ideas to share with you all. That was not the purpose of this. I was just going to simply post what I am planning for my family--and truth be told, we don't always eat a big variety. So...I'm sorry if this weeks meals look a lot like last weeks, but it's been a crazy last couple of days and I just didn't have a lot of time to get creative. Plus, Brooklyn's birthday is tomorrow and I'll be eating out for 2 meals! This week, I have something going on every single evening from now until next Sunday! Whew!
Anyway, here is what I'm gonna do/eat this week:
Breakfast-1 c. Kashi cereal with skim milk
Lunch-Taking Brooklyn out for lunch, probably Subway.
Snack-celery & 1 tbsp. natural peanut butter
Dinner-Going to Applebees for her birthday dinner. I will do my best to order light, but I'll probably have a piece of birthday cake.
Workout: Insanity or P90X--not sure.
Breakfast-Veggie omelet, turkey bacon, 1 c. skim milk
Snack-celery & 1 tbsp. natural peanut butter
Dinner: Broccoli soup*
Optional snack: Small protein shake*
Workout-1 hr. weight-lifting at gym, 30 minutes boot camp
Breakfast-spinach scramble, turkey link sausage, 1 c. OJ
Snack-2 prunes, 6 almonds
Lunch-chicken Ranch Wrap*, apple
Dinner-Baked fish, grilled asparagus, brown rice*
Workout-P90X or Insanity or both!?!
Breakfast-Tortilla roll up*
Lunch-Turkey burger w/ slice of light cheddar (no bun), salad greens, green beans
Dinner-Chicken Pot Pie*
Workout-45 minutes weight lifting, 45 minutes boot camp at gym
Breakfast-Protein Packed Oatmeal*
Snack-celery & 1 tbsp. natural peanut butter
Lunch-left over chicken pot pie
Snack-baby carrots w/ 1 tbsp. light ranch
Dinner-Grilled Chicken Burritos*
Workout-P90X or Insanity
Will probably make pancakes or french toast w/ turkey sausage for breakfast. Hopefully will make it to the gym for kickboxing, zumba and abs before I get all dolled up for the gala ball that night!
Chef Salad-look at last weeks description
Broccoli Soup-1 lb. frozen cut broccoli, 1/3 chopped onion, 2 c. chicken broth, 1/2 c. half and half (optional), 2 tbsp. flour, salt and pepper to taste. Boil broccoli and onion in chicken broth until broccoli is hot and tender. Transfer mixture to blender and puree. Mix flour with a bit of water (enough to make it though but pourable). Add that to blender and mix with broccoli for a few seconds. Put mixture back in pot and simmer for about 10 min. Add half and half and serve immediately. Try without the half and half first and see if you like it without! Thanks to my girl Kirsty for this recipe!!
Chicken Ranch Wrap-3 oz. grilled chicken, tomato, lettuce, 1 tbsp. lt. ranch, whole wheat tortilla. (I grill everything on the George Foreman grill-LOVE that thing!)
Baked Fish, Asparagus, Brown Rice: I buy crusted cod, tilapia and flounder from Sams and just bake. I grill the asparagus in just tiny bit of olive oil with some sea salt. Make brown rice according to pkg. Spray with 0 cal. spray butter and salt & pepper. I also like to saute some onions & carrots up and mix into the rice.
Tortilla Roll-Ups-Whole wheat tortilla, scrambled egg whites, pepper, tomato, onion, light cheese
Protein Bar-I buy Pure Protein Bars from Wal-Mart or Sams. They have 20 g. protein and 180 cal. I like the Chocolate Peanut Butter ones.
Turkey Burger-I buy the pre-made lean turkey burger patties that Jenni-o sells. They are soooo quick and easy for lunch!
Protein Packed Oatmeal-1/2 cup old fashioned oats, cooked as directed. Mix in a dash of cinnamon, 1/2 scoop protein powder, 1 tbsp. natural peanut butter.
Grilled Chicken Burrito -Grilled chicken, sauteed peppers and onions. Place into a whole wheat tortilla and top with diced tomatoes, shredded lettuce, salsa, 1 tsp. light sour cream, sliced avocado.
Chicken Pot Pie-
1/4 c. butter
1/4 c. flour
salt & pepper to taste
2 tbsp. chopped onion
3 c. chicken broth
2 carrots, chopped
2 celery stalks, chopped
2 potatoes, cubed
3 c. sliced mushrooms
1/2 c. peas
2 tbsp. butter
3 c. cooked, diced chicken
Pastry to cover 3-Qt casserole or Frozen Puff Pastry
Melt butter in large saucepan over medium heat. Blend in flour, salt, pepper and onion. Gradually stir in chicken broth. Cook, stirring constantly until smooth and thickened. Add carrots, celery and potatoes. Cook until fork tender. In a small frying pan, cook the mushrooms in butter. Add mushrooms, peas and chicken to veggie mixture. Mix well and pour into large casserole dish. Cover with rolled pastry and slash (watch for steam!) to allow steam to escape. Bake in a preheated oven at 400* for about 45 minutes or until pastry is golden. If pastry becomes too brown, cover loosely with foil.
I also wanted to share this recipe with you guys because it is one of our favorites. I will probably make it next week. It comes from the Thin Kitchens Cookbook from Beachbody.
Crispy Oven-Baked Chicken
8 6-8 oz. boneless, skinless chicken breasts
2 c. plain bread crumbs (or I use Italian bread crumbs sometimes)
1-2 tbsp. oil
1-3 tbsp. hot pepper sauce (however hot you like it. I don't use NEARLY this much)
1 tbsp. Worcestershire sauce
1 tsp. black pepper
1 tsp. salt (optional)
In a large bowl, whisk together hot sauce, Worcestershire sauce, pepper and salt. dd the chicken and marinate in the refrigerator for 2-12 hours (the longer the better).
Preheat oven to 425*. Remove chicken from marinade, add bread crumbs to the marinade and mix well. Coat chicken thoroughly with mixture.
Spread oil over the bottom of a shallow 9"x13" baking dish. Arrange chicken in the dish and bake for 15-20 min. Turn chicken over; reduce heat to 325* and cook for an additional 15-20 min or until juices run clear when pierced with a fork. (8 servings)
I hope you are all still doing well and keeping motivated to reach your goals! If you are struggling and need some motivation...TELL ME! I will get on your case and kick your butt into gear! :o)
Thursday, January 7, 2010
The bad: I ate a large piece of homemade strawberry shortcake after dinner.
The ugly: I've gained a pound!
So, I have to start there with that last statement. When I started this whole "thing" on Monday, I weighed in at 135. No surprise...that's been my weight for a few weeks now (up a pound from my 134 that I've been at forEVER). Anyway, I know better than to weigh too often, especially just 3 days after starting a healthier eating plan...but...I felt SO light yesterday that I thought I'd just step on and see if I'd made any progress. So you can just imagine how "excited" I was when 136 popped up. Thankfully, though, I have resolved not to let those numbers get me down--AND--I know for a FACT that it takes more than 3 days of clean eating for it to start showing up on the scale. The true test will be in about 10 days from now, when my "good deposits" have had time to "clear the bank" and show up in my "account".
If you're reading this and thinking why is she putting every other word in parenthesis and talking in bank-talk?...well, then you'll have to go back and read the post I did a while back on debits and credits. Lucky for you...all you have to do is click HERE to read it.
I just want to encourage you #1)Don't weigh too often. It's too easy to get discouraged. Once a week is plenty. And #2) Give this at LEAST a month before you decide whether or not it's working.
Okay..now about the strawberry shortcake. One thing is true-if there are sweets in my house, I'm gonna eat'em. Period. I actually have a MUCH easier time resisting dessert when I'm in a public place (people are watching!) but at home, it's like a glaze comes over my eyes and my brain and go into this I-don't-care-I-just-WANT-that mode. The perfect solution is to just not have them around...but there is one snag in that...my whole family suffers too. Matt made the comment the other day at the dinner table, "well, if momma decides to go on a diet, I guess we all have to." It got me to thinking--#1: I guess it's not fair to make the whole family eat like a rabbit just because I am and #2: If its true that they eat healthy when I do because thats what I'm cooking/choosing---doesn't that also mean that all the times that we eat unhealthy--it's is because it's what I CHOSE!?! Eeeek! That means that for the most part--the health of my entire family is in MY HANDS! Whatever I cook is what they eat. When I cook healthy, the grumble and complain--but they eat it. When I cook junk, they're happy--but they eat it. So, doing the math here--I'm figuring out that if I can just deal with the whining, I could get my whole family to eat healthy almost all the time! Huh! What a thought! I have a little clip out of a magazine taped to my fridge. It's been there for about 9 years now because I cut it out when Brooklyn was just an infant. It says, "Everytime you feed them, you're teaching them how to eat." Man, I love that. Sooooooo True!!! Just look at all the mother/child teams on Biggest Loser and how awful those mom's feel now that their children (due to the way they were raised) are 400-526 pounds!! Sad. It's in your hands mom and dad! Love is not giving them what they want...love is giving them what they NEED!
The workouts: OH MY STINKING GOSH!! What in the WORLD was I thinking trying to do THAT much in ONE day? I did it because I posted on here that I was going to (and on FB)...but I seriously doubt I will try to do that much again. Not only did it take up a good 2 1/2 hours of my day...but...I feel like I've been run over by a semi. Everything hurts. I seriously wish I had worn my HRM and done a calorie count so I could've seen how many I burned. It had to be up near the 1,000 mark.
Thankfully, hopefully, the workouts will counterbalance the dessert and all will be well and back on track.
So, how are you doing? Still hangin' in there? You're not losing your momentum are you? I heard a thing on the radio the other day that said like 50% of people only stick with their New Years Resolutions 1-2 weeks, 40% stick with it for a month or two and only 10% actually achieve what they set out to accomplish!
Well guess what? YOU'RE ONE OF THE 10%!!! :o)
I love you guys! Thanks for reading my yacking--and for being on my team and for letting me coach you. It is such an honor and gives me such great joy!
Tuesday, January 5, 2010
I've been pretty much sticking to the schedule I posted other than tonights dinner. I didn't end up having time to cook before I had to leave for my Bible study at church, so I just reheated the turkey chili and had that over a bed of lettuce. Then for "dessert" I had celery with peanut butter. Yum! I will admit though, it is 10:06 pm right now and I am feeling mighty snacky. Oh well....going to bed with an empty stomach is only bad until you fall asleep! :o)
Several of you have asked what "Indian Taco's" are. Well, I'll tell you what, I'll give you the recipe...but I strongly urge you to use whole wheat tortillas instead of making your own fried bread. It won't taste NEARLY as good...but you'll be eliminating GOBS of calories and bad stuff for you!
1 lb. ground beef (I use lean ground turkey though, of course!)
1 onion, chopped
1 can Ranch style beans
small can tomato sauce
chili powder seasoning
Directions: Brown meat & drain. Mix with all other ingredients. Heat well. Serve with chopped lettuce, tomato, shredded cheese, sliced black olives, sour cream, etc.
2 c. flour
pinch of salt
1 tbsp. shortening
Directions: Mix all ingredients until thick, like pie crust. Cut into squares and place into hot oil. Fry until lightly browned. Use as your taco shell.
If you have any left over dough...take immediately from hot oil and cover with cinnamon and sugar. Serve warm with honey! (ie. sopapillas!)
dash of garlic
I have no idea why this is called "Indian Taco's". I got the recipe from my high school boyfriends mother. I remember she cooked it for me one time and I was so infatuated with it, that I wrote down the recipe and took it home to my mom. (I was like 17). Then when I moved out and got married, I took it with me and I've had it ever since! ha ha
Monday, January 4, 2010
Sunday, January 3, 2010
For this fitness/health aspect of my life, this will be my mission statement for 2010.
I will set a good example to my children and others of healthy eating. I will choose to be active and strong and encourage others to do so as well. I will find ways to make exercise fun for the whole family. I will actively work towards my goal weight of 120. Most importantly, I will keep this aspect of my life in perspective. I will not let the scale dictate my mood.
One of the most important keys to success in weightloss is PLANNING. Therefore, I have looked through my P90X and Insanity Nutrition Guides and have come up with a menu for the next 4 days, as well as a workout schedule. I know it's boring reading, but I have had several people ask to see what I'm eating/doing so I will post it here:
Breakfast: Cheese scramble*, 1 turkey bacon, 8 oz. skim milk, 1/2 banana
Snack: Low-fat string cheese
Lunch: Chef salad*
Snack: Celery with 1 tbsp. natural peanut butter
Dinner: Turkey Chili*
Optional Snack: Small Protein shake
Work out: 45 minutes weight lifting @ gym, 45 minutes cardio @ gym
Breakfast: Spinach scramble*, 1 turkey bacon, 8 oz. skim milk, 1/2 c. fruit
Snack: 2 Sunsweet Ones prunes, 6 whole natural almonds
Lunch: Chicken Salad*, salad greens, 1 c. left over turkey chili
Snack: Low-Fat string cheese
Dinner: Baked Flounder, grilled asparagus, 1/2 c. brown rice, salad greens
Optional Snack: Small Protein shake or Protien bar
Work out: 1 hr. weight lifting @ gym, 30 minutes cardio @ gym
Breakfast: Egg white breakfast wrap*
Snack: Celery & 1 tbsp. natural peanut butter
Lunch: Turkey burger, 2 whole wheat light bread, green beans
Snack: Low-Fat string cheese
Dinner: Grilled Chicken Salad*
Optional Snack: Small protein shake
Work out: Insanity Plyometric Cardio Circuit, P90X Chest & Back, Ab Ripper
Breakfast: Veggie Omlet*, 1 turkey bacon, 8 oz. skim milk
Snack: 2 Sunsweet Ones prunes, 6 almonds
Lunch: PB&J (2 slices light WW bread, natural peanut butter, 100% fruit jam), small apple
Snack:15 pisachios, low-fat string cheese
Dinner: Block Party Stew* (veggie soup)
Optional Snack: Small protein shake
Work out: 45 minutes cardio @ gym, 45 minutes weight lifting @ gym
So there you have it. My "game plan" for the next 4 days. This is my last week to teach at the gym on Mondays. I will keep my Thursday classes for a few more weeks (until they tell me I'm done). I plan to add in lots more P90X and Insanity workouts just as soon as my schedule permits.
*Following are the recipes for all the foods I listed above:
Cheese scramble: 4 egg whites, 1 tbsp. fat-free mozerrella cheese
Chef Salad: 4 oz. turkey, 4 oz. ham, shredded mozerrella, tomato, avacado, lettuce
Turkey chili: 1 lb. lean ground turkey, 1 can pinto beans, 1 can black beans, 1 can chili beans, 1 can sugar free 100% vegetable juice, 1 packet chili seasoning, chopped onion & jalepeno
Spinach Scramble: 4 egg whites, 1 tbsp. fat-free mozerrella cheese, torn spinach leaves
Chicken Salad: 1 can cooked chicken (like tuna--but chicken), 1 tbsp. light mayo, dijon mustard, chopped green onions, diced apple, black pepper, dill, chopped celery
Egg White Breakfast Wrap: 4 egg whites, mozerrella, diced tomato, whole grain tortilla
Grilled Chicken Salad: Grilled chicken breast (george forman!), lettuce, 1/2 apple chopped, chopped pecans, diced cucumber
Veggie Omlet: 4 egg whites, fresh sliced mushrooms, diced onion and bell pepper, mozerrella
Block Party Stew: 1 lb. lean ground turkey, can of diced tomatoes, can of sliced carrots, can of green beans, can of pinto beans, can of corn, peas, can of tomato paste, diced potato, water.