Sunday, May 5, 2013

Seven Day Meal Plan and Grocery List



Featuring a Weekly Meal Plan and Grocery List. This will post on Saturday evenings for you to get your grocery shopping and meals ready for the week.  Check out this one and start trying it today. All highlighted items are linked to recipesNow you have no excuses.  Eahealthy and save money starting today.


*Not all recipe ingredients are on the Grocery List.  Check your pantry first.

* Average daily calorie intake is 1,500 and below.  Up the portion sizes if you require closer to a 2,000 calorie diet.


Seven Day Meal Plan



Special Features

Apple Sweet Potato Muffin (86 calories)
*Link wrong on PDF-here is correct link:
http://www.sweetpotatoes.com/Recipes/SweetPotatoAppleMuffins.aspx

Fire Roasted Tomato Soup (171 calories)

Turkey Chili (loaded with veggies, 198 calories)

Shrimp Scampi Linguine (350 calories)


Grilled Salmon (155 calories)


Oven Baked Chicken Tenders (394 calories)


Bon Appetit! 


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Sunday, April 14, 2013

Seven Day Meal Plan and Grocery List



Featuring a Weekly Meal Plan and Grocery List. This will post on Saturday evenings for you to get your grocery shopping and meals ready for the week.  Check out this one and start trying it today. All items in green are linked to recipesNow you have no excuses.  Eahealthy and save money starting today.


*Not all recipe ingredients are on the Grocery List.  Check your pantry first.

* Average daily calorie intake is 1,500 and below.  Up the portion sizes if you require closer to a 2,000 calorie diet.





Seven Day Meal Plan

Breakfast (Sunday-Saturday)  150 cal
  •  1 serving Veggie Egg White Frittata 125 cal
    • 1/2 cup liquid egg white
    • 1/4 cup finely chopped spinach
    • 2 cherry tomatoes diced
    • 1/8-1/4 cup diced precooked sweet potatoes ( or sub Yukon gold)
    • 2 tbsp light Mexican shredded cheese
    • 1 tbsp favorite salsa
      • wash, peel and dice a sweet potato, heat 1 tbsp of olive oil in large skillet on medium high heat, lightly salt, stir and cook till tender and lightly browned, drain on paper towel (put left overs in Tupperware to use rest of week)
      • spray a small skillet with oil, and heat on medium high heat
      • turn on broiler to high heat
      • place egg whites and all veggies into a bowl and stir
      • now add to hot skillet and swirl around till whole bottom of skillet is evenly distributed with the egg mixture then lightly season with salt and pepper
      • cook till bottom and most of egg is cooked, careful not to burn bottom
      • turn off heat and and place under broiler to cook the top of the egg
      • now top with the cheese and cook a minute more till cheese is melted
      • slide frittata on a plate and top with salsa
        • Tip: cut the veggies ahead of time for the week and keep in an unsealed zippy (fold over only) with a paper towel in the bottom to keep moisture away
  • 1/4-1/2 cup Strawberries 12-23 cal

Lunch 385 cal
(Sunday-Friday)
  • 1 serving of Chicken and Walnut Spinach Salad with Honey Mustard Dressing
    • Salad 310 cal
      • 1 13 oz can of chicken (or left over from another meal) (make for whole week)
      • 1/2 cup diced red grapes
      • 1/4-1/2 cup walnuts chopped
      • 1/4 cup red onion diced
      • 1-2 tbsp of light mayo
      • 1 cup fresh spinach
        • Mix shredded chicken, grapes, walnuts, onion, and mayo till mixed well
        • Mix 1/4-1/2 cup of mixture with fresh spinach (1 cup) and add 1-2 tbsp of dressing.  Mix all well and enjoy
    • Honey Mustard Dressing (for whole week) 75 cal per tbsp
      • 1/2 cup light mayonnaise 
      • 1/4 cup honey
      • 2 tablespoons Grey Poupon Dijon mustard
      • mix all together and keep covered in fridge to use all week
(Saturday)
  • 1 serving of lunch or dinner leftovers
  • Run out of time-Click here to order a protein shake supplement instead of skipping a meal
Dinner 
(Sunday) 300-500 cal
  • Brunch out * Keep it light (side salad, cup of soup, half sandwich) 300-500 cal
  • eat a light dinner (cereal and fruit) 200-300 cal
(Monday)   306 cal
  • Frozen Black Bean Burger (your choice) 120 cal
    • One Frozen bean or garden burger of your choice or similar 120 cal
      • Heat according to package directions
    • One low calorie bun, Safeway has egg buns which are a better choice 100 cal
    • 1/8 cup of sliced Avocado 28 cal
    • 1-2 tbsp of your favorite salsa 6 cal
  • 1/4-1/2 cup Steamed Broccoli 27 cal
  • 1/4-1/2 cup of fresh fruit 25 cal

(Tuesday) 291 cal
  • 1 cup Vegetarian Tortilla Soup 101 cal
    • use low sodium chicken broth instead
  • 1 Home made cheese quesadilla 190 cal
    • Heat a skillet on medium high heat
    • Place one low carb tortilla on skillet lightly buttered on one side
    • Sprinkle 1/4 cup of cheese on one side
    • Fold over and heat on both sides till melted
    (Wednesday)  285 cal
    •  1 scrambled egg 70 cal
    • 1 Low-Carb Blueberry Muffin 105 cal
    • 1-2 slices of turkey bacon  35-70 cal
    • ¼- ½ cup of  fruit 25-40 cal
    (Thursday) 492-542 cal
    (Friday)  368-488 cal
    •  1/2 cup Garlic Spaghetti 315 cal
    • Add  one piece of french bread 120 cal or side salad if you choose 95 cal
      (Saturday)
      • 1 serving of leftovers

      Snack (Sunday-Saturday)
      Choose One: **Only eat snack if you are hungry and cannot make it to the next meal. Twice max.
      • 1 apple sliced with 1/8 cup of cheese or 1-2 tbsp of nut butter 160-285 cal
      • 1/4-1/2 cup celery with 1-2 tbsp of hummus 40-50 cal
      • 1 cup of whole grain, low sugar, and low sodium cereal with 3-4 oz. of milk 172-222 cal
      • 1/4 cup of your favorite nut mix 200 cal
      • 1 banana 90 cal
      • 1 cup of popcorn (air popped or in light oil) 55 cal
      • 1 low calorie, sugar, and sodium snack bar.  Click here to order my choice (Arbonne Chocolate Nutrition Bar) 170 cal
       Dessert
      Choose two sweet treats per day:  (ex. One after lunch and one after dinner):
      • 1 small piece of dark chocolate (ex. Dark Hershey kiss, Andes mint,  miniature chocolate,       peppermint patty) 20-50 cal
      •  One 6-8 oz. cup of sweetened beverage (ex. soda, hot chocolate, coffee, tea, smoothie) 70-350+ cal *the more sweeteners, flavors, and milks you add, the higher the calories
      •  ¼ - ½ cup fresh fruit with 1-2 tbsp. of non-dairy whip or other dip 35-60 cal                                      
      •  1 cup of sweetened cereal with 2-3 oz. of milk 172-222 cal
      •  On occasion (few times a month) cookie, brownie, small scoop of ice cream, etc. 70-200+ cal
                Drinks
      •       4-8 8oz. Glasses of water per day (add a slice of lemon or lime)
      •       Substitute natural flavorings to water- Click here to order 13 cal
      •       Remember, fruits and veggies contain water too.  You can drink too much water. 
      •       Feel free to add in twice per day lightly sweetened tea or coffee (go for skinny options! 90 calories of less)
      ****Do not drink juice if possible.  Juice contains more sugar than you need and has to be fortified to compare a piece of fruit.  This includes making your own juice drinks.  You are stripping out the most important part of the fruit, fiber.  Juice in fruit has a purpose.  It is designed to help your body chew, swallow and break down the fruit’s fiber.  It is better make a drink using the whole fruit by emulsion instead of just the juice.  Even making your own still contains natural high sugar content because it takes so many pieces of fruit to get 6-8 oz.  of juice.  When you take out the fibrous part of the fruit, you are just left with mostly sugar and little vitamins and nutrients.

             Grocery List (Please check recipes and pantry to complete this list)

      Produce 
      1-2 cucumbers
      1 box of cherry tomatoes
      2 large tomatoes
      1 carrot
      1 zucchini
      2 bunches/bags spinach
      2 bunches of broccoli
      1 head of garlic
      1-2 carton strawberries
      1 carton red seedless grapes
      1 bag apples
      1-2 bunch of bananas
      2 lemons
      1 red bell pepper
      1 white onion
      1 red onion
      1 small bunch of cilantro 
      2 avocados
      1 bag frozen wild blueberries
      2 large sweet potatoes
      4-6 frozen or fresh mini ears of corn

      Dairy
      1-2 cartons of veggie fed dark yolk eggs
      2 large cartons of liquid egg whites
      1 large package of shredded cheese (light)
      1 Gallon/half gallon 2% or under milk or Almond
      2 cups freshly grated Parmesan cheese
      1 small carton of heavy cream

      Grains
      1 package of low carb high fiber tortillas
      1 loaf of gluten free or high fiber low carb wheat bread
      1 box of Barilla Plus multigrain angel hair pasta
      1 small bag of gluten free flour or coconut flour
      1 package of egg hamburger buns
      1 package of seasoned bread crumbs

      Protein
      1 package Oscar Meyer turkey bacon
      8 oz. or more of halibut or mahi mahi
      4 large boneless skinless chicken breasts
      1  13 oz. can of canned chicken in water 
      1 box of spicy black bean burgers or garden
      1 can black beans (no salt added)
      1 small bag of plain chopped walnuts

      Miscellaneous
      Mayo
      Grey Poupon
      Honey
      1 jar of salsa
      1 box of low sodium chicken broth
      1 can corn (no salt added)

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      Monday, April 8, 2013

      New Goals, New Inspiration

      Even trainers need new goals and inspiration for motivation. The last two months I have been training harder to get back in my personal training instructor body to ramp up the biz.  I like to be a model for my clients.  If I am teaching them a techinique, then I better be able to do it!  This includes my suggested meal plans. I was inspired to ramp up again because my husband decided to take a journey to get back in shape after a long haitus.  

      He asked me for my help and I was so excited to jump right in.  I am proud to say that he has lost 20 lbs so far and has almost met his goal weight in under 8 weeks.  I simply worked with him to come up with a meal plan he could tolerate and devised a workout plan.  Do you know why he is succeeding?  He is following the plan consistently.  My husband is a humble soul and doesn't know how to accept praise, however, he deserves props for a job well done.  

      We both have been lifetime runners, mountain bikers, and enjoy weight training.  However, we found ourselves seeking a new challenge.  It was time to take a new journey.  Alongside working as a trainer with my own business, including Arbonne, we made a joint decision to compete in triathalons.  It is something we both have always wanted to do.  I am not known for my amazing swimming ability.  I am actually quite the opposite.  I am the girl who failed beginner swim class at least 3 times to my knowledge because I would not get my face wet!  However, all that has changed.  I will become a great or maybe even mediocre swimmer.  Any kind of swimmer at this point will do.  

      We took the plunge and began road biking.  I am so used to my mountain bike with a glorious pillow soft, gel conforming, and shock absorbing seat.  The bony non extisent seat on my light twiggy-like road bike will take some getting used too.  I road 12 miles today at a decent speed and it was fun.  I love to cross train, but I will admit I am feeling new muscles in some sore places this evening.  I cannot imagine how much worse it would feel if I hadn't sported those hot fashionable butt padded bike pants!  

      If you find yourself stuck in your workouts, find a new goal or inspiration to rejuvinate your health goals.  Stay tuned for new workout calendars and meal plans.  You can follow what I do at your own fitness level.  Now get out and go experience life!


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      Friday, March 29, 2013

      Friday Workout: Cardio Plus Back and Bicep Training

      Today's workout will combine both cardiovascular training with strength training.  We will focus on the muscle groups in the back and bicep area to create strong toned back and arms.  Rowing and swimming provide a great workout for your lungs and heart, but not enough to build significant strength in your back and biceps.  Additional strength training will provide the overall intensity needed to increase muscular strength.  You will burn calories with the cardiovascular training, but you will burn even more with increased muscle mass in your back and biceps.  Plus, you will protect your joints from injury.  Improve your posture and aleviate back pain with this workout starting now.



      Workout Description (All exercises in bold are linked to video instruction)
      • 5-10 min warm up and stretch
      • Lat Pull down with Bands-8-10 reps heavy band, 12-15 reps light band or Pull Ups (8-10 each rep)* If you can find access to a bar or playground bar that will work/a chair, person spot, or assistance bands may be used
      • Alternating Hammer Curls-8-10 reps heavy weight (20+lbs.), 12-15 reps light weight (5-15 lbs.)
      • Standing Back Rows with Bands-8-10 reps heavy band, 12-15 reps light band or Bent Over Row-8-10 reps heavy weight (20+lbs.), 12-15 reps light weight (5-15 lbs.)
      • Standing Inner Bicep Curls-8-10 reps heavy weight (20+lbs.), 12-15 reps light weight (5-15 lbs.)
      • Contralateral Superman -body weight only
      • Beginner-1-2 rounds for time, Advanced perform this 2-3 rounds for time
      • Run/walk-2-3 miles today only (to prep for Saturday's long training)
      • Cool down and stretch 5-10 minutes, then hydrate

      What You Will Need
      • Comfortable/supportive pair of athletic shoes (running shoes are best)
      • Free weights ranging from 5 lbs to 20 lbs (soup cans or heavy jug work too)
      • Resistance Bands (lite, medium, heavy) or pull up assistance bands/chair
      • Floor room with thin carpet or mat
      • Comfortable/breathable clothes (nothing restrictive/layer for weather conditions)
      • Small bottle of water if needed during run (sip only not to create a side cramp)
      • Watch or Smart Phone to track time, pace, and course (optional)
      • Music (for safety, keep the volume down to be aware of your surroundings or only put an ear bud in one ear) (optional)
      • Journal to track your progress
      • Find a place to run (neighborhood, park, trail, treadmill)
        • Please run in a safe area and avoid running in the dark unless you have a partner or proper safety lights and a vest
      App Suggestions
      • Cardio Trainer for Android phones (Noom Fitness)
      • Runtastic for iPhone 
      • Map My Run (map a course nearby)
      Please consult your doctor before attempting any exercise beyond your level of physical ability, or if you're pregnant.  Remember you are doing these workouts at your own risk.
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      Wednesday, March 27, 2013

      Wednesday Workout: Cardio Plus Leg Power


      Today's workout will combine both cardiovascular training with strength training.  We will focus on the muscle groups in the leg area to create a stronger foundation.  Running or walking provide a great workout for your lungs and heart, but not enough to build strength in your legs.  Additional strength training will provide the overall intensity needed to increase strength in your lower extremities.  You will burn calories with the cardiovascular training, but you will burn more with increased muscle mass in your legs.  Plus, you will protect your precious joints from injury.  

      Workout Description (All exercises in bold are linked to video instruction)
      • 5-10 min warm up and stretch
      • Dumbbell Front Squat-8-10 reps heavy weight (20+lbs.), 12-15 reps light weight (5-15 lbs.) (Quadriceps)
      • Dumbbell Straight-back Straight-leg Deadlift-8-10 reps heavy weight (20+lbs.), 12-15 reps light weight (5-15 lbs.) (Hamstrings)
      • Wall Sit-hold for 15-20 secs beginner, 30-60 secs advanced (Glute, Hams and Quads)
      • Mary Katherine-8-12 reps for beginner, 15-20 advanced (all leg muscles and core)
      • Beginner-1-2 rounds for time, Advanced perform this 2-3 rounds for time
      • Run/walk-Beginners 2-3 miles, Intermediate to Advanced 3-4 miles for time
      • Cool down and stretch 5-10 minutes, then hydrate

      What You Will Need
      • Comfortable/supportive pair of athletic shoes (running shoes are best)
      • Free weights ranging from 5 lbs to 20 lbs (soup cans or heavy jug work too)
      • Floor room with thin carpet or mat
      • Comfortable/breathable clothes (nothing restrictive/layer for weather conditions)
      • Small bottle of water if needed during run (sip only not to create a side cramp)
      • Watch or Smart Phone to track time, pace, and course (optional)
      • Music (for safety, keep the volume down to be aware of your surroundings or only put an ear bud in one ear) (optional)
      • Journal to track your progress
      • Find a place to run (neighborhood, park, trail, treadmill)
        • Please run in a safe area and avoid running in the dark unless you have a partner or proper safety lights and a vest
      App Suggestions
      • Cardio Trainer for Android phones (Noom Fitness)
      • Runtastic for iPhone 
      • Map My Run (map a course nearby)
      Please consult your doctor before attempting any exercise beyond your level of physical ability, or if you're pregnant.  Remember you are doing these workouts at your own risk.

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      Tuesday, March 26, 2013

      Tuesday Workout: Family Cross Training



      If you are on spring break like me, see this time as a blessing.  I know it can be a challenge for working parents finding daycare or taking time off when children have set times off from school.  I work from home, but it is definitely a challenge to balance both work and fun.  I choose to do work in the morning and find fun activities in the afternoon to do as a family that promote exercise.  We try to experience life in creative and new ways.  Playing outdoors is a fantastic way to spark creativity.  The choices are unlimited and most are free.  Here are a list of fun calorie burning family fun activities to try:
      • Bike riding
      • Hiking
      • Geocaching -hiking to find a hidden treasure (load the app)
      • Swimming-indoor or outdoor
      • Short runs or long walks (Visit the zoo or a mus
      • Jump rope or play sports together
      • Play on the playground together
      • Beach play on the sand and in the water (sunbathing doesn't count)
      • Yardwork or build a project together
      This is just to name a few.  Today my family is going on a bike ride on a new trail followed by a yoga session my kids like to try with me.  Remember cross training helps reduce the risk of over training and injury while working different parts of the body.  So embrace this time to create memories and worry about getting your run and weights in tomorrow.  Get some exercise with those most special to you today.


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      Monday, March 25, 2013

      Monday Workout: Short Sprints Plus Chest, Tri, and Shoulder Circuit Training


      Speed training combined with strength training is an excellent method to improve your running pace and endurance.  You will not only improve your speed, but you will be able to maintain a faster pace longer.  Circuit/interval training provides both strength and cardiovascular benefits.  Today's workout will focus on building upper body strength with high intensity sprint intervals in between.  The strength training will help provide low levels of intensity to aid a recovery period in between the high intensity speed training.  All strength training exercises are linked to a video example if you are unsure how to perform the exercise.  We will focus on the chest, triceps, and shoulders today.  The workout is as follows:

      Workout Description
      • 5-10 min warm up and stretch
      • Diamond Push Ups: 8-10 reps full push up, 12-15 reps knees
      • 100 meter sprint 
      • Front Shoulder Raise: 8-10 reps heavy weight (20 lbs +), 12-15 reps lighter weight (5-15 lbs)
      • 100 meter sprint
      • Lying Tricep Extension: 8-15 reps heavy weight (20 lbs +), 12-15 reps lighter weight (5-15 lbs)
      • 100 meter sprint
      • Bench Press: 8-10 reps heavy weight (20 lbs +), 12-15 reps lighter weight (5-15 lbs)
      • 100 meter sprint
      • Lateral Shoulder Raise:  8-10 reps heavy weight (20 lbs +), 12-15 reps lighter weight (5-15 lbs)
      • 100 meter sprint
      • Dumbbell Pullover:  8-10 reps heavy weight (20 lbs +), 12-15 reps lighter weight (5-15 lbs)
      • 100 meter sprint
      • Rear Incline Bridge:  Hold 30 secs to 1 minute
      • Beginner-1-2 rounds for time, Advanced perform this circuit 2-3 rounds for time
      • Cool down and stretch 5-10 minutes, then hydrate
      ** If unable to do the sprints-jump rope for 30 seconds instead

      What You Will Need
      • Comfortable/supportive pair of athletic shoes (running shoes are best)
      • Free weights ranging from 5 lbs to 20 lbs (soup cans or heavy jug work too)
      • Chairs/stools/floor room with thin carpet or mat
      • Comfortable/breathable clothes (nothing restrictive/layer for weather conditions)
      • Small bottle of water if needed during run (sip only not to create a side cramp)
      • Watch or Smart Phone to track time, pace, and course (optional)
      • Music (for safety, keep the volume down to be aware of your surroundings or only put an ear bud in one ear) (optional)
      • Journal to track your progress
      • Find a place to run (neighborhood, park, trail, treadmill)
        • Please run in a safe area and avoid running in the dark unless you have a partner or proper safety lights and a vest
      App Suggestions
      • Cardio Trainer for Android phones (Noom Fitness)
      • Runtastic for iPhone 
      • Map My Run (map a course nearby)
      Please consult your doctor before attempting any exercise beyond your level of physical ability, or if you're pregnant.  Remember you are doing these workouts at your own risk.

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