Menu Options

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

Comments

Post a Comment

Popular posts from this blog

SPRING MELTDOWN

INTRODUCING MY NEWEST PROGRAM DESIGN...4X4 TRAINING! I'm excited to share with all of you this new training method that asks for only 16 minutes of YOUR all-out-effort pushing you into metabolic failure and welcoming lactate into the muscles . It is this type of training that utilizes the fast-twitch motor units and raises the fuel demand for energy. Because the fast-twitch muscle fibers have fewer mitochondrial and less protein uptake, you will get a greater accumulation of lactate causing that "burn" in the muscles - so basically it will feel like you are sprinting for 16 minutes. Now, I'm not going to ask you"can you handle it," see I want you to come into this 10 week program knowing up front that it will be challenging it will be tough and it will push you to and then over and above your limits - and that feeling of getting more fit, stronger, and then seeing results, is motivation. Come in with a "can-do" attitude and you can do anything...
Read more

What to eat...

Working out first thing in the morning in my opinion, takes a lot of self discipline and commitment. I couldn't imagine any other way of starting my day than with a good run, class, and some stretching. But, sometime it is hard to find time to eat between getting ready and getting to work. Then, you a few hours later you find yourself starving and reaching for everything "bad" in sight or even worse, driving through a for a breakfast sandwich. My advice as always, you have to plan. Just like the discipline you have to get up to make it to your 5am or 5:30am class, you have to plan out what you will consume afterwards. Starting with a healthy breakfast provides energy and jump starts your metabolic rate and after a workout, the depleted glycogen stores and breakdown of muscle fibers need food for repair and to be stored for future workouts. High fiber, low sugar cereals, oatmeal, rolled oats, steel cut oats, granola, etc are great ideas to get both fiber and energy. ...
Read more
Most people who want to lose weight will choose to diet. The caloric restriction may be minimal (a deficit of 250-500kcal/day), moderate ( a total intake of 1200-1500kcal/day), or severe (a total intake of 400-800 kcal/day). If followed strictly, weight loss will occur. Studies show that a person who follows the 400-800 kcal/day or the 800-1200 kcal/day diet will lose approximately 75 % body fat and 25% fat-free weight (all of the tissues of the body minus the BF) and a person who follows the 1200-1500kcal/day diet loses 90% body fat and 10% fat-free weight. The 1200-1500 kcal/ day deit is obviously the better choice to follow, but even that will not preserve lean body mass. However, fat-free weigth loss may depend on how much excess weigth the individual started with and needs to lose. Over-fat individuals have an excess of both body fat and fat-free weight, this excess fat-free weight is there to support and move the extra weight that comes with being overfat. Therefore, a...
Read more