Kristen's" Fitness Is A Lifestyle" Daily Tips

Breakfast: 1/2 Whole Grain or Whole Wheat bagel (toasted) w/ low-fat peanut butter or almond butter lightly spread on top Slice banana on top. Save other half for later Midmorning Snack Apple -medium Lunch 1 cup Lettuce 3 oz Garbanzo Beans 2.5 oz Tuna Solid White Tuna - small can sliced tomato, cucumbers, and carrots Top lightly with a olive oil vinaigrette dressing Midafternoon snack other half banana Dinner 1 cup Asparagus, boiled topped with Fleishmans Spray butter and lightly salt/pepper 4 oz Fresh Salmon fish cooked lighlty in olive oil or grapeseed oil Breakfast 1 whole egg 1 egg white, top lightly with shredded cheddar cheese Midmoring snack cup of Yoplait yogurt Lite, any flavor Lunch Wrap (mix all together 0.5 oz Brown Rice 4 oz chicken, shredded mix in salsa Wrapped in a low-fat tortilla Dinner 1 cup Lettuce topped w/ radish, green pepper, red bell pepper, avocado, black olives and onion. Feta Cheese 1/2 dinner roll, whole wheat Snack 1 oz nuts, dry roasted almonds

Breakfast Oatmeal topped w/ sliced bananas, sprinkled w/ flaxseed. If you are not working out today, skip the banana Mid-morning Snack Apple - medium w/peel. If you are not working out today choose an orange or grapefruit instead Lunch 1 cup Romaine Lettuce 1/2 Avocado, sliced 1/2 cup cauliflower 1/2 cup broccoli 1/2 cup radishes Alfalfa Sprouts sparingly 1/2 cup cottage cheese 4 Reduced Fat. Low sodium Wheat Thin crackers (if not working out, skip the crackers and choose either the avocado or cottage cheese. Not both) Mid-afternoon Snack 1 oz walnuts (heart health) Dinner 4 oz Tilapia grilled in garlic flavor olive oil - squeeze lemon on top for flavor) 1/2 cup asparagus (cook in olive oil sprinkle w/ salt & pepper or use a little spray butter for flavor) Day 2: Breakfast 1/2 cup Egg Beaters - Fleishman's .25 cup Oatmeal - quick, measured uncooked Mid-morning snack 1 oz almonds Lunch 4 oz Turkey Breast 1 cup chopped tomato, cucumber, and green onions drizzled lightly with oliv

Menu Breakfast Oatmeal - quick Orange = 143.35 kcals Snack Apple with peel - 81 kcals Lunch Mulitgrain Orowheat, Sandwhich Thins w/ lite mayo, Relish, Tuna Solid WHite in water = 210 kcals Snack 1 oz Nuts, almonds dry roatsted 169 kcals Dinner 1/2 cup Angel hair -wheat cooked pasta .25 cup Marinara sauce - Progresso Authentic 2 tbsp Oil Vinegar - Vinaigrette lite on Salad w/ tomato & onion 4 oz Turkey Breast/white meat 418 kcals Snack 1/2 cup Ice cream EDY's Slow Churned Rich & Creamy no sugar added vanilla bean

Breakfast 1 cup Oatmeal, sprinkle with flax seed (heart healthy) 1 cup fresh cherries Mid-morning Snack 1 medium size pear Lunch Large tossed salad - keep it colorful (heart - healthy antioxidants Top with a Vinagrette Dressing sprinkle with unsalted sunflower seeds Mid-afternoon Snack Half sliced Avocado drizzle olive oil lightly and sprinkle with pepper and/or salt Dinner 2 oz chicken diced 4 broccoli florets, trimmed 2 medium eggs salt & pepper 1 oz low-fat cheddar cheese, shredded 1 cup grapes 6 glasses of water Limit simple sugars/processed high trans fat foods Add your choice of whole-wheat toast to dinner if you participated in high-intensity exerice or add 5 whole-wheat low-sodium crackers to your mid-afternoon snack if you participated in high-intensity exerices. Duration: 60 minutes or more. Intensity: 85-90% exercise THT

Breakfast 2 eggs w/ 1 tsp olive oil, 1/2 cup diced tomato, 1 oz low-fat cheddar cheese 1 cup Kiwi Mid-morning Snack 1 tablespoon raw almonds Lunch Tuna salad on lettuce. Mix the canned tuna w/ 1/2 cup chopped celery, 2 tbs chopped onion and 1 tabs low-fat mayonnaise Mix with cup of shredded lettuce 1/2 banana Mid-afternoon Snack 1 cup low-fat cottage cheese Dinner 4 oz lean hamburger patty or Jennie O veggie Burger, No bun 1 cup cooked brown rice Remember: 6 glasses of water throughout day.

Breakfast Orowheat Sandwich Thins spread w/ Smart Balance Peanut Butter sprinkle Flax seeds on top 1/2 Grapefruit 1 cup Almond Milk Mid Morning Snack 1/2 Banana Lunch 4 oz baked chicken breast over 1 cup Iceberg lettuce topped w/ 1 tbsp olive oil & 1 tsp balsamic vinegar Add vegetables: tomato, green onions, and cucumbers Dinner Steamed vegetables of broccoli, cauliflower, sugar snap peas, and green peppers 4 oz baked perch fillet Snack 1 cup decaf green tea mixed with a favorite herbal tea

Breakfast Oatmeal sprinkled with cinnamon and honey on top. (antioxidants, natural form of sugar & high fiber) No milk use water. Top off with a few sliced almonds on top for extra protein and omega 3 fats Mid-morning snack celery sticks with almond butter to dip (use sparingly) Lunch Tossed salad (any kind of lettuce) w/ cucumbers, green peppers, sliced radishes, alpha sprouts (can change out vegetables), black olives and feta cheese (use for taste only). Use a Balsamic Vinegar with a little pepper and salt (sparingly) for taste. 5 Low-fat crackers/low sodium crackers. Mid-afternoon Snack 1 cup low-fat, low-sugar yogurt plain, add low-fat granola to it for taste Dinner 4 oz Tilapia cooked in an olive oil for taste (omega 3 fats and protein) 1 cup steamed broccoli & cauliflower use spray butter for flavor Drink at least 6 glasses of water and in moderation any coffee, diet soda, and teas. Always use low-calorie, sugar free as much as possible.

Remember, food is energy for your body. It provides the nutrients your body needs to repair, re-grow, rejuvenate, and fight disease. Eating with this in mind, may help you rethink what you put in your mouth. It is ok to have cheat a day. It is ok if you don't eat perfect all of the time. However, I do want you to plan ahead. Make menus, make lists, think about quick snacks during the day when at work and what you're going to eat when you are famished after a workout so that you don't go home and put back into your body the negative calories you just burned off. I want you to try different foods and recipes and to remember there is always a substitute food for what I may recommend. I want to encourage you to not just think of what I recommend as helping you to lose weight or change your body but rather on a cellular level. It is what you feed your body now that will help you live a longer, healthier, and active life free from disease. It is a lifestyle. Breakfast 1 cup Gre

SMOOTHIES FOR FULL BLENDER! 2 CUPS FROZEN BERRIES...ANY VARIETY! (strawberries, blue berries, peaches, raspberries....all good and healthy) 2 CUPS... ACTIVIA YOGURT 2 RIPE BANANAS...RIPER THE BETTER/SWEETER FLAX SEED...ABOUT 1/4 CUP FILL THE REST OF THE BLENDER JAR UP WITH ANY TYPE OF 100% JUICE! BLEND AND ENJOY!! (CAN ADD PROTEIN POWDER IF YOU WANT TO!)

HEART HEALTHY MUFFINS 1 C. Enriched White Flour ½ Cup Whole Wheat Flour ½ Cup Oatmeal 2 tsp. Baking Soda 1 tsp. Cinnamon Dash Salt ½ Cup. Wheat Germ 1 C. Raisins 1 Egg or ¼ Cup Egg Substitute ½ Cup. Applesauce (unsweetened) 1 Cup Skim Milk ¼ Cup Honey In a large bowl, combine flours, oatmeal, baking soda, cinnamon, salt, wheat germ, raisins. In a separate bowl, combine oil, egg, milk and honey; add to flour mixture. Blend with a wooden spoon. Pour into paper-lined muffin cups. Bake at 400 deg. For 25 minutes!

CINNAMON RAISIN-BRAN BREAD 1 -½ Cups Hodge Mill Unbleached White Flour ½ C. Honey 1 tsp. Baking Powder 1 tsp. Baking Soda 1 tsp. Salt 1 ½ tsp. Cinnamon ¼ tsp. Allspice 1- ½ Cups Hodgson Mill Unprocessed Wheat Bran 1 -½ Cups Seedless Raisins ½ Cups Applesauce (unsweetened) 1 -½ cups Hot Water 1 Egg or 2 egg Whites 1 tsp. Vanilla ¾ Cup Chopped Nuts Preheat oven to 375 deg. Stir together flour, baking powder, soda, salt, cinnamon and Allspice. Combine in a separate bowl, wheat bran, raisins, applesauce, honey, and hot water. Mix. Add egg, vanilla. Beat Well. Add the mixed dry ingredients and nuts; stir until all ingredients are moistened. Spread batter in an oiled loaf pan and bake for 60 minutes. Cool before slicing. Yield: 1 large loaf

Remember, food is energy for your body. It provides the nutrients your body needs to repair, re-grow, rejuvenate, and fight disease. Eating with this in mind, may help you rethink what you put in your mouth. It is ok to have cheat a day. It is ok if you don't eat perfect all of the time. However, I do want you to plan ahead. Make menus, make lists, think about quick snacks during the day when at work and what you're going to eat when you are famished after a workout so that you don't go home and put back into your body the negative calories you just burned off. I want you to try different foods and recipes and to remember there is always a substitute food for what I may recommend. I want to encourage you to not just think of what I recommend as helping you to lose weight or change your body but rather on a cellular level. It is what you feed your body now that will help you live a longer, healthier, and active life free from disease. It is a lifestyle. BREAKFAST Oatmeal,