AR YOU READY?

It's Monday!! Are you ready do you have a diet plan?
Have you stocked up  on your proteins? Chicken breast, fish, eggs boiled, packs of white albacore tuna, lean read meat, lean turkey or pork...

Have you chopped up your veggies? Baggies of carrots & celery ready to grab & go. Containers filled with your dark colored veggies for antioxidants such as green, red, yellow peppers, radishes, organic carrots, yellow squash etc. Is your fridge stocked full of a variety of leafy greens for salads and to add to pitas and wraps?

Are you ready to prepare your protein rish smoothies & shakes for post workout fuel? Are you stocked up with either Almond, Coconut, or skim milk? Do you have your berries to add to the smoothies for extra nutrients and favonoids? Think blueberries, strawberries, blackberries, or mulberries - frozen or fresh!

Low-fat, Complex carbs: Kashi Crackers for snacks, whole-wheat, 9-Grain, or Rye breads, pitas, wraps, low-fat granola, oatmeal, Steele-cut oats etc. You need CARBS to utilize fat and for fat metabolism to occur. You need healthy carbs for sustained ENERGY!

Have a plan and be prepared to prevent overeating, overindulging, and eating more Kcals than you body needs at one time. You want to be ready to consume Kcals during a 60 minue intense workout of either cardio or weights with glycogen in the form of fluids. You also want to have your post workout readily available so that you can get nutrients back into the body to help with the repair and the protein synthesis process.

Easy to prepare lunch. You will get a healthy dose of amino acids, fiber, antioxidants, healthy carbs for energy, "good" fats, and satiety. It is low-calories but also low-fat so that you do not feel sluggish when that 3:00 hour roles around and you will be ready for an evening workout or evening walk/jog!

2 Hard Boiled eggs, toss the yolk, chop up the egg whites and sprinkle lightly with salt & pepper
1 Cup Leafy Greens, chopped
2 Baby carrots, chopped
1/4 cup Cucumber, chopped
2 Cherry Tomatos'
1/4 cup Garbanzo Beans
Top with low-fat dressing for taste only'

1 Medium sized RED apple

4 High Fiber Whole Wheat Crackers such as KASHI




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