A Commitment to Health and Fitness

Sunday
Breakfast: Protein Fruit Smoothie
Snack: watermelon, almonds
Lunch: Chicken and Black Bean Burrito Bowl
Snack: Protein Bar
Dinner: chicken salad with grapes and almonds

Monday 
Breakfast: Protein Fruit Smoothie with Flax
Snack: 1/2 c fat free cottage cheese, fresh pineapple, toasted walnuts, cinnamon
Lunch: Ultimate Turkey Sandwich
Snack: Protein Bar
Dinner: Grilled Chicken, Tomato and Pepperoncini Sandwich

Tuesday
Breakfast: Spinach Scramble, 1 Ezekiel
Snack: Kashi Go Lean, almonds, cranberries 
Lunch: Tuna Lettuce Wraps (P90X recipe), 1 1/2 c fruit
Snack: Protein Bar
Dinner: Taco Night - chicken tacos, Chimichurri Halibut Tacos, Grilled Pineapple-Avocado Salsa, Cabbage Slaw (menu and recipes from Cooking Light magazine (June 2011)

Wednesday
Breakfast: Protein Fruit Smoothie with Flax
Snack: steamed edamame with sea salt
Lunch: Taco Salad (leftovers)
Snack: Protein Bar
Dinner: grilled chicken salad (pack for cheer practice)

Thursday
Breakfast: Spinach Scramble, 1 Ezekiel
Snack: 1/2 c fat free cottage cheese, fresh pineapple, toasted walnuts, cinnamon
Lunch: Open Face Salmon Salad Sandwich with Spring Mix
Snack: Protein Bar
Dinner: Ultimate Turkey Sandwich

Friday
Breakfast: Protein Fruit Smoothie with Flax
Snack: steamed edamame with sea salt
Lunch: Mediterranean Chicken Salad lettuce wraps
Snack: Protein Bar
Dinner: OUT (Italian)

Saturday
Breakfast: whole wheat bagel, 1 tbs almond butter (pre-long run)
Snack: Easy Energy Almond Smoothie
Lunch: Ultimate Turkey Sandwich, 1 1/2 c fruit
Snack: Protein Bar
Dinner: ?

Chia Seeds! A nutritional buzz word which seems to have began after the mention in Chris McDougall's book Born To Run. I can't help but be curious after reading, "the nutritional value of chia to making a 'smoothie of wild salmon, spinach and human growth hormones." 

Benefits:

• contain a rich concentration of essential fatty acids, with 30% of their fat coming from omega-3 and 10% from omega-6, considered the perfect balance for healthy human tissue.
• slowing the conversion of carbohydrates to sugar...so they can be a natural aid in controlling diabetes!
• high fiber content and nutritional density, chia helps dieters feel fuller faster and remain sated for longer periods of time.

I have my first purchase of Chia Seeds. Similar to how I currently use Flax Seed, I'll start adding them to smoothies, oatmeal, cottage cheese and fruit and salads. One of my goals for the week will be to find new recipes to try for next week's menu. One more thing. When you mention Chia Seeds to your family, be ready for a day of singing Ch-ch-Chia...you know. The song from a generation of watching clay sculptures of Homer Simpson, a sheep and porcupines sprout green hair. Sound familiar? And the jokes. Endless jokes about sprouting green hair!

Have you tried Chia Seeds? Any recipe suggestions?

Sunday: Run- Eastfork Trail Race - 10.8  miles
Monday: Stretch, Ab Ripper
Tuesday: Total Body Plus
Wednesday: Run- 5, Ab Ripper 
Thursday: Run- 5, Abs/Core
Friday: Core Synergistics
Saturday: Run- 15, Ab Ripper
(all strength training, cross training and core workouts are P90X or P90X Plus)

 

Comments

[Jennifer]

I love how you plan your whole week out!

[Ren]

I have had it in my head to sit down and make a weekly menu and have yet to do it. Maybe the thing to do is to make a menu tonight to begin tomorrow thru Saturday. Maybe the key is NOT to wait until a Sunday or Monday to begin a new routine? Thanks for the inspiration.

[Ren]

... re barefoot running. It just made sense to me. I wasn't a "runner" before, never ran track or had a coach, so I had nothing to "relearn".

[Tina]

I made that salad and love, love, loved it! I just love all the ideas to boost my metabolism while working out! Thanks Jill, this place is awesome!

[jillconyers]

Thanks Tina. Glad you liked it!

Jill Conyers
My Blog: http://jillconyers.typepad.com/
How often in life we complete a task that was beyond the capability of the person we were when we started it. ~Robert Brault

[Julia]

i am glad you listed those facts about chia seeds. a friend gave me some to try and basically just told me that they were good for me...I have heard a little bit more since then and they do seem to be great but i still know so little. your facts were very informative. your week looks great :) have a wonderful day!

[jillconyers]

Hi Julia
My chia seeds have been limited to smoothies so far. Searching for recipes for next week's menu :)

A wonderful day to you too!

Jill Conyers
My Blog: http://jillconyers.typepad.com/
How often in life we complete a task that was beyond the capability of the person we were when we started it. ~Robert Brault