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Food & Workout Journal – May Week 3

Happy Sunday guys!

As promised, I want to share my food and workouts with you as part of my renewed focus on my health and well being. Similar to my weight loss journey with Weight Watchers back in 2005, I find that tracking my food and workouts as well as sharing them with you on the blog helps hold me accountable. I am not counting calories or points this time around, just focusing on eating primarily healthy, natural foods. When it comes to workouts, keep in mind that I am currently recovering from a strained hamstring and bruised cuboid which have limited my workouts. In the coming weeks there will be a more high intensity workouts and running but for right now, I’m listening to my body and doing what feels good.

I am tracking my workouts daily but only tracking my food Monday morning through Friday afternoon. While it may not work for everyone, I find that allowing myself the freedom and flexibility to enjoy on the weekends helps me. I am also limiting alcohol to Friday and Saturday, with a goal to have no more than five glasses during the course of the weekend.  You will also see that I am a creature of habit.  This week I had the same breakfast most mornings and almost an identical lunch. Keep in mind that I work from home most days and therefore I try to buy enough salad ingredients to make a week’s worth of salads. Sometimes the salad varies based on leftovers in the refrigerator but I try to keep the base the same.

at home lunch
Food

  • Monday
    • Breakfast: Unsweetened iced green tea, banana and Starbucks perfect oatmeal
    • Lunch: Salad (spinach, grilled chicken, egg whites, celery, tomatoes, carrots, red peppers, salt, pepper, olive oil, lemon, and red wine vinegar)
    • Snack(s): Apple with almond butter drizzle (~ 1 tablespoon), 2 cups natural popcorn
    • Dinner: Healthy Mexican Grilled Shrimp Salad
    • Water: 9 glasses
  • Tuesday
    • Breakfast: Coffee w Unsweetened Almond Milk, Fage 2% yogurt, 1/4 cup Purely Elizabeth granola, 1/2 banana, chia seeds and flax seeds
    • Lunch: Salad (spinach, 1 egg + 1 egg white, tomatoes, cucumbers, peppers, onions, balsamic)
    • Snack(s): Apple with almond butter drizzle (~ 1 tablespoon), 2 cups natural popcorn
    • Dinner:Healthy Mexican Grilled Shrimp Salad
    • Water: 10 glasses
  • Wednesday
    • Breakfast: Coffee w Unsweetened Almond Milk, Fage 2% yogurt, 1/4 cup Purely Elizabeth granola, 1/2 banana, chia seeds and flax seeds
    • Lunch: Salad from Potbelly (Spinach, hummus, tomatoes, grilled chicken, cucumber, egg white, avocado, dressing on side)
    • Snack: orange + 1 serving almonds, unsweetened iced green tea
    • Dinner: Salmon, roasted broccoli and fennel & kale salad from Little Beet
    • Water: 8 glasses
  • Thursday
    • Breakfast: Coffee w Unsweetened Almond Milk, Fage 2% yogurt, 1/4 cup Purely Elizabeth granola, 1/2 banana, chia seeds and flax seeds
    • Lunch: Salad from NYC deli (Spinach, grilled chicken, edamame, tomato, carrots, cucumber, celery, green peppers, salt, pepper, olive oil & balsamic)
    • Snack(s): orange + 1 serving almonds, 1/2 serving popcorn (without butter) at Lincoln Center during King and I
    • Dinner: Homemade Greek salad (romaine lettuce, tomatoes, cucumbers, red onions, red peppers, feta, chicken, olive oil, red wine vinegar, lemon juice)
    • Water: 11 glasses
  • Friday
    • Breakfast: Coffee w Unsweetened Almond Milk, Fage 2% yogurt, 1/4 cup Purely Elizabeth granola, 1/2 banana, chia seeds and flax seeds
    • Lunch: Refrigerator leftovers salad (spinach, tomatoes, cucumbers, peppers, 1/4 avocado, onions, 1 egg + 1 egg white, balsamic
    • Snack: orange + 1 serving almonds, green tea
    • Water: 7 glasses
    • bar method

Workouts

So there you have it! After the first week I’m down three pounds and hope to lose one pound per week, on average, until I am back at my healthy weight and my Summer clothes fit again.

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My Favorite Healthy Breakfast Recipes

Last week during a work happy hour, a co-worker who is getting married in six weeks asked me how she can lose 10 pounds before the big day. While I am neither a dietitian nor a personal trainer, I spent the next thirty minutes sharing with her a few of the tips and tricks I’ve learned over the years.

Since she and the other co-workers continued to ask me questions for the duration of our happy hour, I thought it was only kind of me to share the discussion with you guys.

Over the next few weeks, I am creating posts inspired by the questions asked during the conversation. Some of them may be more basic and less relevant for readers who are already practicing a healthy, balanced lifestyle. But, for others, I hope that these tips, tricks, workouts and recipes will serve as inspiration to improve even just one aspect of your day.

As you know, my goal is to inspire each one of you to lead healthier, happier lives regardless of your stress levels, commitments or daily life demands.

Today’s focus is BREAKFAST.

via GIPHY

Now, I’ve never been one of those girls who can survive on water and coffee alone until taking a lunch break. While I know many people who just “aren’t breakfast people” I am not one of them. Growing up, my parents never let us leave the house without eating breakfast. Over the years this meal evolved from milk and cereal to toaster strudels and Jimmy Dean sandwiches until finally circling back to the balanced, healthy meal of oatmeal or eggs. In fact, eating a healthy breakfast makes me feel like SuperWoman the rest of the day.

via GIPHY

Not on team breakfast yet? Maybe these facts will convince you.

  • Breakfast eaters tend to have better diets overall, consuming more fruit, vegetables, milk, and whole grains than non-breakfast eaters. (Consumer Reports)
  • Studies show that breakfast can be important in maintaining a healthy body weight. (Johns Hopkins)
  • Breakfast needs healthy protein and fat in order to satiate you and stabilize your mood and cravings. (AnnetheRD)

A creature of habit, over the past ten years, since taking charge of my health, I rotate through the same four breakfasts depending on the season, my workout schedule or mood. Similar to my workout habits, my breakfasts have evolved for the better over the past year. I’ve spiced up each of the breakfasts to have a bit more staying power, nutritional punch and flavor by adding protein sources, fruit and spices. Gone are the packs of Quaker Oats Weight Control oatmeal, of which the banana nut flavor was a favorite during my Weight Watcher weight loss era from 2005-2007. Friends and resources like Anne have helped me understand the importance of being able to pronounce each ingredient. I don’t need to buy prepackaged oatmeal with many unknown ingredients. Instead, I can save money and eat healthier by making my own oatmeal concoction, inspired by seasonal flavors.

quaker oats nutrition facts

Below, you’ll find a round-up of my favorite healthy breakfast recipes for each of my four breakfast rotations.

Healthy Breakfast Round-Up

Oatmeal/Quinoa/Chia

Smoothie

Eggs

Yogurt Bowl

How about you? What is your favorite breakfast? 

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Happy Hump Day! Celebrating National Running Day with Lululemon

Holy hump day humidity! After tonight’s 5 mile run I am absolutely exhausted and still dripping even though I just finished a cold shower. I’m with Jess, cold running is so much better!

Today’s eats were very similar to yesterday’s and equally as enjoyable. My goal for tomorrow is to increase the water consumption EVEN more and enjoy at least one cup of tea during the afternoon slumps.

Breakfast was basic but delicious.

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It’s been one month since I unintentionally gave up coffee and I haven’t looked back once! I’ve been enjoying a Venti Iced Unsweetened Green Tea from Starbucks every morning and love the refreshing flavor and energy it gives me.

Lunch was another scrumptious salad though I was a bit disappointed with their romaine today. I prefer green lettuce versus faded white green lettuce. *fail* I think I’m going to go with a healthier salad tomorrow by adding spinach to the mix. Today included sprouts, tomatoes, red onion, shrimp, salt & pepper, carrots, celery, and FF lemon pepper dressing.

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Blog Pictures 2010 207  I saw these crispy treats at Toasties today and thought they may be a good replacement for my normal PopChips. I tried the traditional cheddar flavor as I hoped they’d be the most flavorful. Fail. These tasted like Styrofoam rubbed in artificial cheddar. I don’t think i’ll be buying the Gourmet Basics Smart Fries again.Blog Pictures 2010 209

 Blog Pictures 2010 211 After a long day at work, I couldn’t wait to meet Rebecca at the East 66th Lululemon for a great Wednesday night run. We’d planned to join Jessie and others for the NYRR National Running day event but we realized we had no interest in the drinking/bar or Upper West Side location. Therefore, we stuck with my normal Wednesday routine instead. I was excited to introduce Rebecca to Claire and the rest of the group. We had a blast! Tonight’s workout was as follows: warm up jog from the store to the Central Park transverse, stretching, warm up to the Tavern, 10 minutes out on the bridle path, 1 minutes of squats, 10 minutes back on the bridle path, 1 minute squats, 8 minutes out on bridle path, 1 minute pushups, 8 minutes back on bridle path, 1 minute pushups, cool down jog back to the store for…..NATIONAL RUNNING DAY CELEBRATION!

Blog Pictures 2010 212You know you’re at a Lululemon party due to all the ridiculously bright colors!! 🙂 Girls enjoying some of the healthy treats including grapes, strawberry, hummus and veggies, and Vita Coco!  Blog Pictures 2010 213  Below are two hot and sweaty messes! Rebecca and I were drenched by the end of the run due to the humidity. I can’t imagine summer running with out my luon tee and tanks!

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. When I got home I was clearly dehydrated because all I wanted was fruit. I knew I needed some protein for staying power so I enjoyed a Chobani 0%, blueberries, and some Galaxy Granola. It was delicious, cool, refreshing, and health

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