TV Show workouts

Meal Plan

I have repeatedly been told that too learn a new way of eating, one must PLAN for success. This is what one must do for any goal one sets for themselves. So here goes nothing:


                  
Tuesday     B   Granola with Greek Yogurt and a clementine
                   L   3.5oz steak, 1/2 baked potato, 1/4c corn
                   D Cilantro Lime Chicken with 1/2 c brown rice and fresh green beans

Wednesday  B Fruit Smoothie
                     L Natural Peanut Butter and Natural Jelly on a Rice Cake
                     D Chicken Taco Salad (See recipe below)

Thursday      B   Granola with Greek Yogurt and a clementine  
                      L   Leftover Cilantro Lime Chicken
                     D   Rice spaghetti with tomato sauce

Friday            B  Natural Peanut Butter and Natural Jelly on a Rice Cake and a clementine
                       L  Spinach salad topped with tuna
                       D  Pork chop, sweet potato and broccoli

Saturday         B  Peanut butter and apple oatmeal with a clementine
                        L Salmon, 1/2 C brown rice and broccoli
                        D Garlic Lime Chicken, Quinoa, Green Beans

Sunday            B Smoothie
                        L/D   Ribs, Sweet Potato, Left over Vegetables



Chicken Taco Salad

Place 2lbs chicken breast in a crockpot with a packet of taco seasoning and a jar of your favorite salsa. Cook for 6hrs on low. Shred the chicken with a fork. Serve over greens.


My snacks for the week are as follows: banana with natural peanut butter, fruit, veggies dipped in hummus, rice cakes, and granola.

Also, I will limit my self to 2 sodas a day this first week. I will drink 6-8 glasses of water a day. This is going to be difficult but I am going to do this!

I am joining a new weight loss group tomorrow. I am hoping it will help to be with others that are in a similar situation. I intend to post what I eat, along with pictures (when possible) daily.

If anyone can give me ideas on future meals, please post them to the comments section. I could use all the help I can get!

The last post I made, I had been gung-ho about eating better. It didn't last though. Sigh! I thought starting a blog would help but it just gave me one more thing to avoid. I quit going to Weight Watchers and my diet has gotten worse and worse as the days go by. I found this challenge Clean Eating Challenge that Jessica Zokas had posted and decided enough is enough. I have to do something! My allergies are kicking in thanks to a steady diet of hot fudge sundaes!

 I have the worst time sleeping anymore thanks to not only the sugar high but the caffeine high as well. I have over indulged in Diet Dr Pepper to the point that I am guzzling 4-6 cans a day! I reread my previous post about the garbage that has invaded our tables and again wonder---What am I doing to myself? I saw a wonderful image the other day on Pinterest. It read something like: Don't reward yourself with food, you're not a dog!   

I had never really thought of it that way before, but that is exactly what I do. I am an emotional eater. It gets worse when I am stressed but it is still there no matter what the emotion is. It is time to save me from me. I need to clean up my diet and get back on the exercise horse.


 I will start to follow Tosca Reno's Diet Rules, not just as diet rules but more as living rules.

Her rules are as follows:

1. Eat More! Eat 6 small meals each day, spaced at 2 1/2 to 3 hour intervals.
2. Eat breakfast every day, within an hour of rising.
3. Make your last meal 3 hours before bed.
4. Eat a combo of lean protein and complex carbs at each meal.
5. Eat sufficient HEALTHY fats every day.
6. Drink 2-3 liters of water each day.
7. Carry a cooler packed with clean foods each day.
8. Depend on fresh fruits and vegetables for fiber, vitamins, nutrients, and enzymes.
9. Adhere to PROPER portion size.
10. Eat only foods that have not been overly processed or doused in chemicals, saturated and trans fats and/or toxins.

AVOID

1. All refined, over processed foods, particularly white flour, sugar and related products.
1. Guess this means no hot fudge
2. Chemically charged food
3. Foods containing preservatives
1. What, no Twinkies???
4. Saturated and trans fats
5. Skipping meals
6. Excess sodium
7. Sugar and all sugar substitutes
8. Counting calories
9. Alcohol and juice
1. Good thing I don't drink much anymore
10. Artificial foods
11. All calorie dense foods continuing little or no nutritional value
12. Super sizing your meals
1. Was never much for this one

 

(Reno, Tosca. The Eat-Clean Diet: Recharged. Robert Kennedy Publishing. 2009)
The Eat-Clean Diet: Recharged


I have decided too that I am going to begin this transformation today! It can't all be accomplished in one day but I intend to be following all the rules in time and be back to the gym!