Healthy Eating!!

Just returned from Fairway. Bought my 6 boneless chicken breasts for the week in which I will have mid afternoon or after my evening workouts. Purchased dozen eggs for the next week so I can have my two hard-boiled eggs post morning workout. A 12 oz low-fat, high protein cottage cheese - I eat in moderation so should last a good week. Some low-carb, whole wheat tortillas so that I can add shredded chicken  or avocado & tomatoes slices with a little feta cheese. And lastly, I purchased my greens: romaine lettuce & mustard greens, 2 avocados, and 1 green pepper... I will chop them up, place into a container so that I can easily prepare a chicken salad topped with sunflower seeds and a lite dressing....maybe some feta cheese. All this healthy food that is high in protein for less than $22.

On Sunday, I was able to get over to Whole Foods to purchase my favorite Spinach & Artichoke Hummus with Kashi 7-grain crackers - this will be the perfect snack. I was also able to get some good deals on individual cups of OIKOS Greek  Yogurt that is also high protein at 15 grams plus the calcium I need for bone heatlh & muscle contraction. Lastly, I got a small bag of almonds....I like to have a few because almonds and other nuts are still high -fat, good fats, but you really don't need a lot of them because you will be consuming a lot of kcals. All this for my week for less than $25.

So, I have my plan for the week. I know what my goals are for the next 8 - 10 weeks and I know what I need to eat to get there.

WHAT IS YOUR EATING PLAN?

DO YOU MAP OUT YOUR WEEKLY DIET OR JUST GRAB & GO WHATEVER?

REMEMBER, IT TAKES PLANNING and EATING HEALTHY DOES NOT HAVE TO BE EXPENSIVE.

This is just my suggestion. I will still have my occasional sweets, get my healthy carbs for energy and have my daily fix of coffee. You need to live and enjoy food, but also at the same time, you need to find the balance of setting a goal that you want to achieve physically and set a goal on how you can eat clean and healthy so that you attain that goal. Feed the body nutrition, don't starve it, and don't deprive it.

questions, comments, concerns...please shoot me an email. kreid12@cox.net

Comments

Post a Comment

Popular posts from this blog

July Is Here!!!

New month - new workout - new you... What are you going to do this month to change up your current fitness routine? Trying something new to refresh your exercise routine, shock your body, and prevent becoming stale, you will need to change at least one fitness component. Remember, it is very easy for your body to become use to doing the same thing week after week, month after month. Due to the adaptation response, you will stop seeing changes in your body and your fitness. You may want to try a different class or simply add to your current workout routine another day. If you're exercising 3 or 4 days a week, it is time to increase the frequency to 5 or 6 days/week. Or, if you exercise for 30 minutes - 45 minutes, why not increase that by another 10-15 minutes which in turn will burn off more calories. One of the best ways to change your fitness level or raise your metabolic rate is to increase the intensity of your workouts. Simply by adding bigger exaggerated movements, moving fas
Read more
It's the perfect time of year to add squash, zucchini and pumpkin to your diet. All of them are in vitamin A, C, K, and all of your B's such as folate, B6 & B12. Minerals include, manganese, calcium, magnesium, and potassium. Because of their darker & richer colors, they are high in beta carotene. It is these antioxidants that block cellular damage from occurring due to free radicals from being produced from cellular respiration. If you are one who pariticpates in a lot of cardiovascular exercise producing aerobic cellular respiration, you want to make sure you are consume foods high in antioxidants. Free radicals decrease immune function, increase the aging process, and increase abnormal cell production leading to disease. They are really easy to prepare too. Many types of squash can be eaten raw, on a salad, in a wrap, or as a snack with some hummus dip. Or, bake, grill, saute, mash, prepare as a soup base or into a bread. The seeds from pumpkin and winter squash
Read more
1 large head cauliflower, cut into 1 - 2-inch florets  (5-6 cups) 2-4 cloves garlic, peeled 2 cups low-sodium vegetable broth or water 1 tsp gray sea salt, plus more when pureeing 1/4 cup olive oil 1/4 tsp freshly ground pepper 1 heaping tbs fresh herbs, to garnish In large sauce pot or steamer, place cauliflower, garlic, broth or water and sea salt. Cover and bring to boil, then reduce heat and simmer 10-15 minutes or until tender. Stir occasionally to ensure even cooking. Drain, reserving cooking liquid. Puree in two batches in food processor until smooth, scraping down sides as needed. With motor running, add 1/4 cup cooking liquid, half the olive oil, pepper and pinch of sea salt to each batch. Adjust seasoning to taste. Transfer to serving dish, top with herbs and serve hot. Substitute food processor  handheld blender. Makes a nice substitute for mashed potatoes. Can add seasoning of your choice, or dry mustard powder, Curry powder, or a little Parmesan cheese.
Read more