[Fitness, Health and Happiness]

Commitment to Health and Fitness

Sunday

Breakfast: egg white omelet with flax, 2 slices Ezekiel
Snack: Kashi Protein Bar
Lunch: 2 chicken soft tacos on corn tortillas, 1/4 c guacamole
Snack: Protein Bar
Dinner:  Chicken Pot Pie with Phyllo 

Monday 
Breakfast: Protein Fruit Smoothie with Groud Flax
Snack: 1 oz edamame (dried), 1/2 oz cranberries
Lunch: Salad with mixed greens, grilled chicken, sliced pear, toasted walnuts, 1 tbs vinaigrette
Snack: Protein Bar
Dinner: Slow Cooker Taco Soup, Food Should Taste Good Multigrain Tortilla Chips

Tuesday
Breakfast: Egg White Sandwich (4 egg whites, 1 tbs ground flax), 2 slices Ezekiel
Snack: apple, 1 tbs almond butter, cinnamon
Lunch: Slow Cooker Taco Soup (leftovers)
Snack: Protein Bar
Dinner: Zucchini Kale Lasagna

Wednesday
Breakfast: Protein Fruit Smoothie with Groud Flax
Snack: 1 oz soy nuts, 1/2 oz cranberries
Lunch: Zucchini Kale Lasagna, 1 c Canary Melon
Snack: Protein Bar
Dinner: Chicken Pot Pie with Phyllo (leftovers)

Thursday
Breakfast: Egg White Sandwich (4 egg whites, 1 tbs ground flax), 2 slices Ezekiel
Snack: apple, 1 tbs almond butter, cinnamon
Lunch: Zucchini Kale Lasagna (leftovers), Pluot
Snack: Protein Bar
Dinner: Ratatouille Pizza

Friday 
Breakfast: Protein Fruit Smoothie with Groud Flax
Snack: 1 oz edamame (dried), 1/2 oz cranberries
Lunch: Ratatouille Pizza (leftovers), Pluot
Snack: Protein Bar
Dinner: TRAVELING TO CHICAGO!

Saturday 
Breakfast: TRAVELING
Snack: 1 oz soy nuts, 1/2 oz cranberries
Lunch: TRAVELING
Snack: Protein Bar
Dinner: Pre-Race Italian Dinner!

Sunday: Stretch X
Monday: AM- Legs and Back, Ab Ripper PM- Run 4, Ab Ripper
Tuesday: AM- Ab Ripper PM- Run 3
Wednesday: AM- Shoulders and Arms  PM- Run 3, Ab Ripper
Thursday: AM-Ab Ripper 
Friday: AM- Chest and Back  
Saturday: Relax!
Sunday: Chicago Marathon 2011

Success means having the courage, the determination, and the will to become the person you
believe you were meant to be. George Sheehan

Clean Eating || Weekly Menu and a Giveaway

Sunday
Breakfast: whole wheat bagel, 1 tbs almond butter (pre-long run)
Snack: --
Lunch: Chicken Bowl
Snack: Protein Bar
Dinner:  Eggplant Lasagna with Grilled Chicken (recipe coming soon)

Monday 
Breakfast: Protein Fruit Smoothie with Groud Flax
Snack: 1 c steamed edamame with sea salt
Lunch: Eggplant Lasagna with Grilled Chicken (leftovers)
Snack: Protein Bar
Dinner: Chicken Sloppy Joes, 1 slice Ezekiel, mini bell peppers

Tuesday
Breakfast: Egg White Sandwich (4 egg whites, 1 tbs ground flax, 1 oz mozarella), 2 slices Ezekiel
Snack: 1 oz soy nuts, 1/2 oz dried cranberries
Lunch: Eggplant Lasagna with Grilled Chicken (leftovers again because it's that good!), pluot 
Snack: Protein Bar
Dinner: Chicken Parmesan, steamed green beans

Wednesday
Breakfast: Protein Fruit Smoothie with Groud Flax
Snack: 1 c steamed edamame with sea salt
Lunch: Chicken Parmesan (leftovers)
Snack: Protein Bar
Dinner: Chicken Sloppy Joes (leftovers)

Thursday
Breakfast: Egg White Sandwich (4 egg whites, 1 tbs ground flax, 1 oz mozarella), 2 slices Ezekiel
Snack: 1 oz soy nuts, 1/2 oz dried cranberries
Lunch: Eggplant Lasagna with Grilled Chicken (leftovers), red pear
Snack: Protein Bar
Dinner: Chicken Pot Pie with Phyllo 

Friday 
Breakfast: Protein Fruit Smoothie with Groud Flax
Snack: 1 c steamed edamame with sea salt
Lunch: Chicken Pot Pie (leftovers)
Snack: Protein Bar
Dinner: Chicken and Roasted Red Pepper Pizza

Saturday 
Breakfast: egg white scramble, 1 slice Ezekiel
Snack: Easy Energy Smoothie
Lunch: OUT
Snack: Protein Bar
Dinner: Chicken and Roasted Red Pepper Pizza (leftovers)

Prep For the Week:

1. Pack lunches the night before.
2. Freeze bananas for smoothies.
3. Grill chicken 

Menu Planning Tips: 

• Double recipes for leftovers.
• Plan 1 or 2 "On Your Own" meals for busy nights. Eat together but everyone chooses and makes what they want to eat.

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Over 100 brand new great tasting recipes.

Eat food you crave...and rock the little black dress!

Clean Eating Recipe || Zucchini and Yellow Squash Salad

For the past month or so our Consumer Supported Agriculture pick up has included squash and zucchini.
A lot of it! We've been on a pretty good roll of not throwing away any produce and I was determined to use the summer squash we were getting each week. Did you know there are more than 100 types and varieties of squash out there? Did you know you can eat zucchini and yellow sqaush raw?

Nutrition

This food is low in Saturated Fat and Sodium, and very low in Cholesterol. It is also a good source of Protein, Vitamin A, Thiamin, Niacin, Phosphorus and Copper, and a very good source of Dietary Fiber, Vitamin C, Vitamin K, Riboflavin, Vitamin B6, Folate, Magnesium, Potassium and Manganese. Naturally high in fiber and low in calories, fat, and sodium.

Commitment to Health and Fitness [On the Menu]

Sunday

Breakfast: 6 egg white scramble with 1 tbs ground flax, 1 slice Ezekiel
Snack: --
Lunch: OUT
Snack: Protein Bar
Dinner:  Summertime Zucchini, Eggplant and Squash Lasagna

Monday 
Breakfast: Crunchy Coffee Fix Smoothie
Snack: 1 oz soy nuts, 1/2 oz cranberries, hot green tea
Lunch: Summertime Zucchini, Eggplant and Squash Lasagna (leftovers)
Snack: Protein Bar
Dinner: 10-Minute Thai, 1/2 c brown rice

Tuesday
Breakfast: Egg White Sandwich (4 egg whites, 1 tbs ground flax, 1 oz mozarella), 2 slices Ezekiel
Snack: 1/2 c fat free cottage cheese, 1/2 c fresh blueberries, 1 tbs. chia seeds, 1/4 c toasted walnuts
Lunch: 10 Minute Thai (leftovers)
Snack: Protein Bar
Dinner: Salmon with Citrus-Tomatillo Salsa on Quinoa

Wednesday
Breakfast: Breakfast To Go Smoothie
Snack: 1 oz soy nuts, 1/2 oz cranberries, hot green tea
Lunch: Best Tuna Salad, 1 slice Ezekiel, fruit
Snack: Protein Bar
Dinner: Fish Tacos, pico de gallo, guacamole

Thursday
Breakfast: Egg White Sandwich (4 egg whites, 1 tbs ground flax, 1 oz mozarella), 2 slices Ezekiel
Snack: 1/2 c fat free cottage cheese, 1/2 c fresh blueberries, 1 tbs. chia seeds, 1/4 c toasted walnuts
Lunch: Tacos with Pico de Gallo (leftovers)
Snack: Protein Bar
Dinner: Open-Faced Blackened Catfish Sandwich, zucchini and eggplant sticks

Friday 
Breakfast: Maple Pumpkin Pie Smoothie
Snack: 1 oz soy nuts, 1/2 oz cranberries, hot green tea
Lunch: Best Tuna Salad, 1 slice Ezekiel, fruit
Snack: Protein Bar
Dinner: Pasta (TBD)

Saturday (Susan G. Komen 5K and long-run)
Breakfast: Whole Wheat Bagel with 1 tbs almond butter (pre-race)
Snack: smoothie
Lunch: OUT
Snack: Protein Bar
Dinner: Leftovers

Prep For the Week:

1. Pack lunches the night before.
2. Freeze bananas for smoothies 

Menu Planning Tips: 

I find a lot of recipes to try online and use my Pinterest Clean Eating Board to keep track instead of printing them all out or bookmarking them all. Works better than any other org system I've tried for online recipes.

A favorite online recipe resource is Martha Stewart's Whole Living.

Recipe and menu planning template downloads found here Recipes and Menu Planning Templates.

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Coming this week: Air Force Half and Glenwood Gardens 5K recap and photos, a new recipe, Moeben winners announced, mid-week check in

 

Commitment to Health and Fitness [On the Menu]

Sunday
Breakfast: Protein Fruit Smoothie with Groud Flax
Snack: 1 c Kashi Go Lean, 1/2 c skim milk
Lunch: Chicken Salad with Tomatoes and Cucumber, 1 c cherries, zucchini sticks
Snack: Zucchini Muffin
Dinner:  Grilled Salmon with Spicy Honey Basil Sauce, grilled zucchini and summer squash

Monday 
Breakfast: Egg White Sandwich (4 egg whites, 1 tbs ground flax, 1 oz mozarella), 2 slices Ezekiel
Snack: 1/2 c fat free cottage cheese, 1/2 c fresh blueberries, 1 tbs. chia seeds, 1/4 c toasted walnuts
Lunch: Grilled Chicken with Mango, Bell Pepper and Avocado
Snack: Protein Bar
Dinner: Chicken Salad with Tomatoes and Cucumber (leftovers)

Tuesday
Breakfast: Protein Fruit Smoothie with Groud Flax
Snack: 1 oz soy nuts, 1/2 oz cranberries
Lunch: Chicken Salad with Mango, Bell Pepper and Avocado (leftovers)
Snack: Protein Bar
Dinner: Grilled Chicken with Cherries, Shallots and Arugula, 1/2 c whole wheat couscous, 1 c roasted zucchini and squash

Wednesday
Breakfast: Egg White Sandwich (4 egg whites, 1 tbs ground flax, 1 oz mozarella), 2 slices Ezekiel
Snack: 1/2 c fat free cottage cheese, 1/2 c fresh blueberries, 1 tbs. chia seeds, 1/4 c toasted walnuts
Lunch: Grilled Chicken with Mango, Bell Pepper and Avocado (leftovers), 1 c cherries
Snack: Protein Bar
Dinner: Grilled Chicken and Escarole Sandwich with White Bean Spread

Thursday
Breakfast: Protein Fruit Smoothie with Ground Flax
Snack: 1 c Kashi Go Lean, 1/2 c skim milk
Lunch: Grilled Chicken and Escarole Sandwich with White Bean Spread (leftovers)
Snack: Protein Bar
Dinner: Chicken Parmigiana, Zucchini-Summer Squash Salad

Friday 
Breakfast: Egg White Sandwich (4 egg whites, 1 tbs ground flax, 1 oz mozarella), 2 slices Ezekiel
Snack: 1/2 c fat free cottage cheese, 1/2 c fresh blueberries, 1 tbs. chia seeds, 1/4 c toasted walnuts
Lunch: Chicken Parmigiana, Zucchini-Summer Squash Salad (leftovers)
Snack: Protein Bar
Dinner: OUT (Pre-half marathon)

Saturday (AF Half Marathon and Glenwood Garden 5k)
Breakfast: Whole Wheat Bagel with 1 tbs almond butter (pre-race)
Snack: Recovery Bar (pack for traveling)
Lunch: (traveling)
Snack: Protein Bar
Dinner: ? (evening race)

This week's menu planned around 1 race Fri evening, 2 races on Sat, daughter's cheer practice schedule and CSA (Consumer Supported Agriculture) weekly pick up.

Prep For the Week:

1. Pack lunches the night before.
2. Sun. - grill chicken for Mon., Tues. and Wed. meals.
3. Sun. - wash and spin dry greens for the week
4. Sun. - Pack cranberries and edamame or soy nuts for a.m. snacks during the week
5. Fri. - Pack snacks for traveling and race recovery. 

Menu Planning Tips: 

Before you start writing the menu for the week check the calendar. Plan sit down meals and leftovers around the family schedule. 

Double a recipe to have leftovers for lunch or to serve on a busy weeknight.

Recipe and menu planning template downloads found here Recipes and Menu Planning Templates.

Clean Eating Recipe || Lasagna Cups

Our latest family favorite. Makes great leftovers.

Lasagna Cups
(Recipe Links Download Page 1 and Download Page 2) 

Commitment to Health and Fitness

Sunday

Breakfast: Egg White Sandwich (4 egg whites, 1 tbs ground flax, 1 oz mozarella), 2 slices Ezekiel
Snack: 1/2 c fat free cottage cheese, 1/2 c fresh blueberries, 1 tbs. chia seeds, 1/4 c toasted walnuts
Lunch: 4 ozs turkey, red leaf lettuce, 2 slice Ezekiel, 1 c cherries
Snack: ---------
Dinner: 2 Lasagna Cups (recipe coming soon), green salad, 1 tbs fat free dressing 

A Commitment to Health and Fitness

Sunday
Breakfast: 6 egg white scramble with 1 tbs ground flax and 1 1/2 ozs mozzarella, 1 slice Ezekiel
Snack: 1/2 c fat free cottage cheese, 1/2 c fresh blueberries, 1 tbs. chia seeds, 1/4 c toasted walnuts
Lunch: The Best Tuna Salad, 1 slice Ezekiel
Snack: edamame with sea salt
Dinner: Thai Lettuce Wraps

Monday 
Breakfast: Protein Fruit Smoothie with Ground Flax
Snack: 1/2 c fat free cottage cheese, 1/2 c fresh blueberries, 1 tbs. chia seeds, 1/4 c toasted walnuts
Lunch: Thai Lettuce Wraps (leftovers)
Snack: Protein Bar
Dinner: Turkey Burger (P90X recipe), 1 slice Ezekiel, 2 c red leaf lettuce, tomato slice

Tuesday
Breakfast: Egg White Sandwich (4 egg whites, 1 tbs ground flax, 1 oz mozarella), 2 slices Ezekiel
Snack: 1 oz dried edamame, 1/2 oz cranberries
Lunch: Turkey Burger (leftovers)
Snack: Protein Bar
Dinner: 6 ozs grilled chicken, Eggplant Tomato Bake

Wednesday
Breakfast: Protein Fruit Smoothie with Groud Flax
Snack: 1/2 c fat free cottage cheese, 1/2 c fresh blueberries, 1 tbs. chia seeds, 1/4 c toasted walnuts
Lunch: Grilled chicken and Eggplant Tomato Bake (leftovers)
Snack: Protein Bar
Dinner: Grilled Chile Lime Chicken, Raw Summer Squash Salad with Feta and Tomatoes

Thursday
Breakfast: Egg White Sandwich (4 egg whites, 1 tbs ground flax, 1 oz mozarella), 2 slices Ezekiel
Snack: 1 oz soy nuts, 1/2 oz cranberries
Lunch: Turkey Burger (leftovers)
Snack: Protein Bar
Dinner: Grilled Chicken Bruschetta, 1 c steamed green beans with sea salt

Friday 
Breakfast: Protein Fruit Smoothie with Ground Flax
Snack: 1/2 c fat free cottage cheese, 1/2 c fresh blueberries, 1 tbs. chia seeds, 1/4 c toasted walnuts
Lunch: Grilled Chicken Bruschetta (leftovers)
Snack: Protein Bar
Dinner: Pasta Dinner (Alec is making the menu for this meal.)

Saturday 
Breakfast: Whole Wheat Bagel with 1 tbs almond butter (pre 20-mile long run)
Snack: Easy Energy Almond Smoothie
Lunch: OUT
Snack: Protein Bar
Dinner: The Best Tuna Salad, 1 slice Ezekiel, 1 c fresh fruit

Today I'm starting Round 3 of the P90X 90-Day Challenge altered just slightly to include running instead of some of the cardio workouts.

Sunday: Plank-A-Day, Pull-Up-A-Day, Stretch X
Monday: AM- Chest & Back, Ab Ripper PM- Run 6, Plank-A-Day, Pull-Up-A Day
Tuesday: AM- Ab Ripper, Pull-Up-A-Day PM- Run 8, Plank-A-Day
Wednesday: AM- Ab Ripper, Pull-Up-A-Day PM- Chest, Shoulders and Triceps, Plank-A-Day
Thursday: AM- Pull-Up-A-Day, Plank-A-Day PM- Run 6
Friday: AM- Legs & Back  PM- Ab Ripper, Plank-A-Day, Pull-Up-A-Day
Saturday: Run- 20, Ab Ripper

How will you challenge yourself today? This week? 

 

Clean Eating Recipe || Grilled Chicken Bruschetta

And giveaway winners!

You can't go wrong with recipes that combine juicy fresh tomatoes, balsamic vinegar, fresh basil and garlic! This quick to prepare recipe received the seal of approval from the whole family. Not a single leftover (so much for my lunch the next day)! It really is that good and the fact that it's quick to make is a bonus.

The original recipe (and many other fabulous healthy recipes) can be found at Gina's Skinny Taste. I modified the list of ingredients to taste.

Clean Eating Recipes || The Best Tuna Salad

I modified the original recipe found at The Healthy Foodie. Simple to make. This just might be the best tuna salad ever. Download link below.

The Best Tuna Salad