[Fitness, Health and Happiness]

A Commitment to Health and Fitness

This week's menu: I've started training for Chicago which means longer runs. It also means I have to watch calorie intake. Earlier in the year found myself hitting a wall with runs or workouts because I wasn't eating enough to sustain the increased level of activity. Fortunately with a little thought and a week of closely looking at the what and how much of daily calories I realized the problem and a solution. Somewhere I heard (or read) the analogy of a car. If you want the car to run you have to put gas in it and the longer you want it to go the more gas it needs. Same concept with fueling your body. 

Sunday
Breakfast: Protein Fruit Smoothie
Snack: 1 oz almonds, 1/2 oz cranberries
Lunch: Tuna Lettuce Wrap (P90X recipe), Wasa
Snack: Roasted Edamame
Dinner: Layered Taco Salad

Monday 
Breakfast: 6 egg white frittata with spinach and tomato, 1 slice Ezekiel
Snack: 1/2 c fat free cottage cheese, fresh pineapple, toasted walnuts, cinnamon
Lunch: Awesome Chicken Salad, 1/2 c blueberries
Snack: Protein Bar
Dinner: mixed greens, chicken and blueberry salad

Tuesday
Breakfast: 6 egg white scramble, 1 slice Ezekiel
Snack: 1 oz almonds, 1/2 oz cranberries
Lunch: Tuna Lettuce Wrap (P90X recipe), Wasa, 1/2 c blueberries
Snack: Protein Bar
Dinner: Ultimate Turkey Sandwich

Wednesday
Breakfast: 6 egg white frittata with spinach and tomato, 1 slice Ezekiel
Snack: 1/2 c fat free cottage cheese, fresh pineapple, toasted walnuts, cinnamon
Lunch: Turkey Sandwich with Romesco Sauce
Snack: Protein Bar
Dinner: Chicken Salad (packed to take to cheer practice)

Thursday
Breakfast: 6 egg white scramble, 1 slice Ezekiel
Snack: 1 oz almonds, 1/2 oz cranberries
Lunch: Tuna Lettuce Wrap (P90X recipe), 1 1/2 c fruit
Snack: Protein Bar
Dinner: Chef Salad (P90X recipe), Wasa

Friday
Breakfast: 6 egg white frittata with spinach and tomato, 1 slice Ezekiel
Snack: steamed edamame with sea salt
Lunch: chicken and strawberry salad
Snack: Easy Energy Almond Smoothie [with Protein]
Dinner: Chicken, Goat Cheese and Roasted Red Pepper Pizza

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

Sunday: Kenpo, Ab Ripper
Monday: Interval X, Abs/Core, Run- 6
Tuesday: Upper Plus, Ab Ripper, Run- 6.25 
Wednesday: Total Body Plus
Thursday: Ab Ripper,  Run- 5
Friday: Upper Plus, Abs/Core
Saturday: Run- 12, X Stretch
(all strength training, cross training and core workouts are P90X or P90X Plus)

Stress and Exercise

While waiting for a dentist appointment. I came across a brief snippet of information with a bold STRESS in the title. 

The upside of exercise. Stressed? Feeling down? The best prescription may be as cheap and easy as a workout. A new review of research concludes that exercise may work as well as drugs or counseling to reduce anxiety and depression. (Source: Fitness magazine)

Did you know that exercise is one of the best stress management tools accessible to you? 

How does exercise reduce stress? 
(Source: Go to Active for the complete article.) 

• Body Systems When stressed, each of your body systems (cardiovascular, nervous, respiratory, muscular etc.) need to interact efficiently for you to respond well.
• Endorphins Long periods of moderate to high intensity exercise, does have a happy affect on your emotions.
• Rhythm and Flow Some exercise, like running and cycling, lets you get into a rhythm. That rhythmic flow of a repeat action relaxes your mind.
• Socialize Getting together with friends, something that you may not otherwise do.
• Better Sleep When you sleep well, you'll have more energy in the day and be more productive.
• Organize Your Life Following a workout plan, where you set yourself goals and ultimately have a sense of achievement, will help you transfer those organization skills to the rest of your life.

Whether it's running, walking, skating, a group fitness class or riding a bike make time to do it!

Next week! Weekly menu, weekly workout schedule and before and after photos and stats. The progress I've made in about 9 months.

Recipes [Family Favorite]

Spicy Shrimp Tacos

1 c salsa (I make my own or use a pre-made salsa from Whole Foods)
2 tbs chopped fresh cilantro 
1/2 jalapeno (I use a bit more than 1/2)
1/2 tbs fresh lime juice
1 1/2 pounds peeled and deveined medium shrimp
2 tsp ground cumin
2 tsp paprika
2 tsp canola oil
1/4 tsp salt
1/4 tsp freshly ground black pepper
dash of cayenne pepper
cooking spray
8 (6 inch) corn tortillas 
2 c packaged angel hair slaw
pico de gallo (optional)
guacamole (optional)

1. Combine first 4 ingredients in a medium bowl. Set aside.
2. Place shrimp in a large bowl. Add cumin and next 5 ingredients; toss gently to coat. Grill. My preference is grilled but you can also broil for about 5 minutes, turning once.
3. Heat tortillas.
4. To serve, top tortillas evenly with slaw, shrimp, guacamole, salsa and/or pico de gallo.

Makes 4 servings (serving size: 2 tacos)

A Commitment to Health and Fitness

 

This week the menu is planned around the start of summer activities and longer Saturday runs.

Sunday
Breakfast: whole wheat bagel, 1 tbs almond butter, 1 banana (pre-race)
Snack: 1/2 c fat free cottage cheese, fresh pineapple, toasted walnuts, cinnamon
Lunch: Ultimate Turkey Sandwich
Snack: Roasted Edamame with sea salt
Dinner: Blueberry, Feta and Chicken Salad

Monday 
Breakfast: Protein Fruit Smoothie
Snack: 1 oz soy nuts, 1/2 oz cranberries
Lunch: Turkey Sandwich with Romesco Sauce
Snack: Protein Bar
Dinner: Thai Lettuce Wraps

Tuesday
Breakfast: Protein Fruit Smoothie
Snack: 1 oz soy nuts, 1/2 oz cranberries
Lunch: Thai Lettuce Wraps (leftovers)
Snack: Protein Bar
Dinner: Veggie Wrap with Hummus

Wednesday
Breakfast: 6 egg white scramble, 1 1/2 oz reduced fat mozzarella, 1 slice Ezekiel
Snack: 1/2 c fat free cottage cheese, fresh pineapple, toasted walnuts, cinnamon
Lunch: Ultimate Turkey Sandwich
Snack: Roasted Edamame with sea salt
Dinner: Grilled Chicken Bruschetta

Thursday
Breakfast: 6 egg white scramble, 1 1/2 oz reduced fat mozzarella, 1 slice Ezekiel
Snack: 1/2 c fat free cottage cheese, fresh pineapple, toasted walnuts, cinnamon
Lunch: Awesome Chicken Salad, vegetables (mini bell peppers, broccoli, and carrots)
Snack: Protein Bar
Dinner: Tex Mex Layered Salad

Friday
Breakfast: Protein Fruit Smoothie
Snack: 1 oz soy nuts, 1/2 oz cranberries
Lunch: Ultimate Turkey Sandwich
Snack: Protein Bar
Dinner: Clean Eating Black Bean Lasagna (extra carbs for Saturday long run)

Saturday
Breakfast: whole wheat bagel, 1 tbs almond butter, 1 banana (pre-long run)
Snack: Easy Energy Almond Smoothie with Protein (post long run)
Lunch: OUT
Snack: ----
Dinner: Ultimate Turkey Sandwich

Sunday: Dirt Days trail race, Ab Ripper, X Stretch
Monday: Interval X, Abs/Core
Tuesday: Upper Plus, Ab Ripper, Run- 6 
Wednesday: Total Body Plus
Thursday: Upper Plus, Ab Ripper,  Run- 5
Friday: Kenpo, Abs/Core
Saturday: Run- 10, Ab Ripper

(all strength training, cross training and core workouts are P90X or P90X Plus)

There are so many clean eating resources available online. Just google it and you'll get 9,610,000 results. If you're anything like me when I started I wanted to read any and everything I could find on clean eating. It was overwhelming. So to, maybe, make just starting out (or even if you've been doing this for a while) a little less overwhelming here are a few resources that I found to be helpful in full or in part.

If you're at all familiar with P90X then you've probably heard of Michi's Ladder. This is a great resource that is simple and easy to understand. To keep it simple, I started out focusing on Tier 1 and 2. And if I remember right there are items that may not be considered "clean" but it is a good place to start.

Michi's Ladder

I found this shopping list (pdf) at Whole Living Body + Soul In Balance

Download Natural Pantry Shopping List

And this shopping list (pdf) at The Eat Clean Diet

Download Eat Clean Diet Grocery List

 

 

I'm Lovin' It - Protein Smoothie Favorites

My first I'm Lovin' It Friday link up at Tidy Mom.

Disclaimer: Excuse the weird spacing (or lack of). Typepad is acting strange.

 

Blueberry Smoothie (a healthy on-the-go breakfast)

Serves 2

1 cup unsweetened almond milk

1 scoop vanilla whey protein (Tip: Of all the protein powders I've tried EAS 100% Whey Protein has the best flavor and consistency for smoothies)
1 1/2 frozen bananas (Tip: peel and quarter before freezing)
1 cup frozen wild blueberries
1 cup frozen strawberries
1 acai acai juice

1 tbs ground flax
3/4 cup ice 

Combine all ingredients in a blender and enjoy!

Chunky Monkey Smoothie (A favorite recovery snack after a workout or run)

Serves 2

2 cups unsweetened almond milk 

1 scoop chocolate protein powder

1 tbs ground flax seed
2 large frozen bananas, ripe (Tip: peel and quarter before freezing)
2 tbs almond butter
1/2 cup ice
1/4 tsp cinnamon

Combine all ingredients in a blender and enjoy!

A Commitment to Health and Fitness

Sunday
Breakfast: 3 egg white scramble, 1 oz reduced fat mozzarella, 1 slice Ezekiel
Snack: Greek Yogurt, 1 1/2 c fruit
Lunch: Ultimate Turkey Sandwich
Snack: Kashi Granola Bar
Dinner: Turkey Taco Lettuce Wraps

Monday 
Breakfast: Blueberry Acai Smoothie with Protein
Snack: 1 oz soy nuts, 1/2 oz cranberries
Lunch: Ultimate Turkey Sandwich
Snack: Protein Bar
Dinner: Grilled Chicken with Spinach, 1 c broccoli

Tuesday
Breakfast: Protein Fruit Smoothie
Snack: 1 oz soy nuts, 1/2 oz cranberries
Lunch: Grilled Chicken with Spinach (leftovers), green salad
Snack: Protein Bar
Dinner: Chicken, Goat Cheese and Roasted Red Pepper Pizza

Wednesday
Breakfast: Blueberry Acai Smoothie with Protein
Snack: 1 oz soy nuts, 1/2 oz cranberries
Lunch: Chicken and Goat Cheese Pizza (leftovers)
Snack: Protein Bar
Dinner: turkey sandwich (pack to eat during cheer practice)

Thursday
Breakfast: 6 egg white scramble, 1 1/2 oz reduced fat mozzarella, 1 slice Ezekiel
Snack: Greek Yogurt, 1 1/2 c fruit
Lunch: Tuna Lettuce Wrap (P90X recipe), vegetables (mini bell peppers, broccoli, and carrots)
Snack: Protein Bar
Dinner: Baja Fish Tacos, 3 oz avocado, 1/2 c pico de gallo

Friday
Breakfast: Protein Fruit Smoothie
Snack: edamame
Lunch: 2 c greens, 6 oz grilled fish (leftovers), 1/2 c pico de gallo, 3 oz avocado
Snack: Protein Bar
Dinner: Grilled Caprese Chicken Sandwich, green salad

Saturday
Breakfast: whole wheat english muffin, 1 tbs almond butter, 1 banana
Snack: Easy Energy Almond Smoothie with Protein (post long run)
Lunch: OUT
Snack: ----
Dinner: Ultimate Turkey Sandwich

Sunday: X Stretch, Abs/Core
Monday: Core Synergistics, Run- 5
Tuesday: Back and Biceps, Ab Ripper, Run- 6 
Wednesday: Chest, Shoulders and Triceps, Abs/Core
Thursday: Abs/Core, Run- 5
Friday: Legs and Back, Abs/Core
Saturday: Run- 7, Yoga X

With starting P90X, about 8 months ago, I also started, for the first time, keeping a workout log. Details of the day, routine, reps, weight, etc. are all included. I also use the log to write notes to myself: hungry mid-workout, increase weights, decrease weight, fatigue, progress, etc.

Six Great Reasons to Keep an Exercise Log
(Source: Answer Fitness) 

Reason #1: Exercise logs help you measure progression.
By keeping detailed notes of your exercises, the order in which they were performed in, the weight used, repetitions, sets, and rest periods, you’ll always know exactly what you did in your previous workout. This will help you make sure that your next workout is slightly different and slightly more challenging than the last. 

Reason #2: Exercise logs help you identify "sticking points" in your workout.
Training logs provide a quick way to look at all of the different variables in a given workout and identify factors that could be impacting your performance. 

Reason #3: Exercise logs help you "keep it real".
The uncomfortable truth is that most people overestimate the amount of work they perform during their workouts or weight training. Writing down the details of each workout gives you a true and realistic view of your performance.

Reason #4: Exercise logs help you break training plateaus. 
The body’s predisposition is toward maintaining the status quo when it comes to strength, endurance and muscle size. Breaking through a training plateau is much easier when you can look back over subsequent workouts in your training log and identify the practices that resulted in progress, or those that maintained the status quo. 

Reason #5: Exercise logs keep you motivated.
One of the great things about training logs is that when you’re feeling a little less motivated than usual, you can page back through your workouts and see the progress you’ve made over time. Notice when you increase in weight or increase repetitions. That progress motivates!

Reason #6: Exercise logs give you the big picture.
A good training log will contain notes about miscellaneous items like the amount of sleep you got the night before, your energy levels before and after exercise, whether you ate before working out, what your mood was like, the amount of time your workout lasted and even things like whether you felt a cold coming on, or were recovering from an illness.

All of these factors can impact your performance. Being aware of how the effect your workout can help you make lifestyle and diet adjustments that can improve your progress and lead a healthier, more satisfied, and fit, life.

Ability is what you are capable of doing. Motivation determines what you do. Attitude determines how well you do it. Lou Holtz 

 

A Commitment to Health and Fitness

The 30-Day Clean Eating Challenge is over and I'm happy to say a success. So much so clean eating will continue to be On The Menu.

The beginning of this week's commitment to health and fitness will be a challenge. With unexpected travel under less than ideal circumstances I will do whatever I can to stick to what is my "normal". My routine. My comfort. That means doing whatever I can to eat clean and exercise. Note to self: don't expect it to be perfect.

For a few days the menu this week has to be meals that don't require cooking or refrigeration. 

Sunday
Breakfast: almond butter and banana sandwich
Snack: cranberries and soy nuts
Lunch: lemon pepper tuna pita
Snack: Protein Bar
Dinner: ?

Monday 
Breakfast: almond butter and banana sandwich (unless I can some up with a better option)
Snack: Kashi granola bar
Lunch: ?
Snack: Protein Bar
Dinner: ?

Tuesday
Breakfast: ?
Snack: soy nuts and cranberries
Lunch: lemon pepper tuna pita
Snack: Protein Bar
Dinner: ?

Wednesday
Breakfast: Protein Fruit Smoothie
Snack: Turkey and Cheese Roll Up with mustard 
Lunch: Chicken Pita (P90X recipe)
Snack: Protein Bar
Dinner: Ultimate Turkey Sandwich

Thursday
Breakfast: Breakfast Sandwich (whole wheat english muffin, 3 egg whites, mustard)
Snack: Turkey and Cheese Roll Up with mustard 
Lunch: Tuna Roll Up (P90X recipe) with vegetables (mini bell peppers, broccoli, and carrots)
Snack: Protein Bar
Dinner: Bangin' Good Shrimp on a bed of shredded lettuce and purple cabbage topped with scallions

Friday
Breakfast: Protein Fruit Smoothie
Snack: Greek Yogurt and 1 1/2 c fruit
Lunch: Ultimate Turkey Sandwich
Snack: Protein Bar
Dinner: Rustic Genovese Basil Pesto Pasta with Chicken

Saturday
Breakfast: Breakfast Sandwich
Snack: Post Long Run (?)
Lunch: OUT
Snack: ----
Dinner: Taco Turkey Lettuce Wraps

My daily workouts will look something like this along with running until I get home. Burpees might not be an option. 

Sunday: TBA
Monday: TBA
Tuesday: TBA
Wednesday: TBA
Thursday: TBA
Friday: TBA
Saturday: TBA

Remember this pizza, Chicken, Goat Cheese, Roasted Red Pepper Pizza with Arugula, on last week's menu? I have to say it is one of the best pizza's ever! It's homemade with restaurant flavor. You can find the recipe at Food Obsessed. Who Says Eating Healthy Has To Be Boring?  It's in the sauce. A tasty non-traditional pizza sauce. A culinary delight for sure. 

30-Day Clean Eating Challenge

Week Four

As the last week of the clean eating challenge begins 2 things come to mind. 

1. The increase in calories last week worked perfectly. Feeling better before, during and after workouts. I have such a mental block with the idea of increasing calories. At first it was difficult to wrap my brain around actually eating 1700-1800 calories per day.
2. Although the challenge is coming to an end I will continue clean eating. I can feel a difference! After this week my Sunday, 30-Day Clean Eating Challenge blog post will become A Commitment to Health and Fitness. Weekly blogging menus, workouts, recipes, tips and more.

This week's menu is planned around solo parenting for 4 days, workouts, running, end of year school activities, cheer, a sleepover, and school meetings for 2011-12. That means leftovers, Sunday time to cook meals for the week and simple meals that can be made in a hurry without being boring and unsatisfying.

On the Menu

Sunday
Breakfast: 6 egg white scramble, 1 slice Ezekiel
Snack: Greek Yogurt, 1 1/2 c fruit
Lunch: Ultimate Turkey Sandwich
Snack: Turkey and Cheese Roll Up with mustard
Dinner: Chicken, Goat Cheese and Roasted Red Pepper Pizza

Monday 
Breakfast: Protein Fruit Smoothie
Snack: Turkey and Cheese Roll Up with mustard
Lunch: Chicken Burrito Bowl (I found all the recipes needed to make my own Chipotle Burrito Bowl. Curious to see how they compare to the real thing.)
Dinner: Chicken, Goat Cheese and Roasted Red Pepper Pizza (leftovers)

Tuesday
Breakfast: Breakfast Sandwich (whole wheat english muffin, 3 egg whites, mustard)
Snack: Vegetables and Dip (trying a new recipe for the dip)
Lunch: Tuna Roll Up
Snack: Protein Bar
Dinner: Ultimate Turkey Sandwich, 1 c. blueberries

Wednesday
Breakfast: Protein Fruit Smoothie
Snack: Turkey and Cheese Roll Up with mustard 
Lunch: Chicken Burrito (more of the Chipotle make at home recipes)
Snack: Protein Bar
Dinner: turkey, avocado, lettuce and tomato sandwich (pack to eat during cheer practice)

Thursday
Breakfast: Breakfast Sandwich (whole wheat english muffin, 3 egg whites, mustard)
Snack: Vegetables and Dip (trying a new recipe for the dip)
Lunch: Tuna Roll Up
Snack: Protein Bar
Dinner: Burrito Bowl (leftovers)

Friday
Breakfast: Protein Fruit Smoothie
Snack: Greek Yogurt and 1 1/2 c fruit
Lunch: Ultimate Turkey Sandwich
Snack: Protein Bar
Dinner: Rustic Genovese Basil Pesto Pasta with Chicken

Saturday
Breakfast: Breakfast Sandwich
Snack: Post Run (?)
Lunch: OUT
Snack: ----
Dinner: Bangin' Good Shrimp (on a bed of shredded lettuce and purple cabbage topped with scallions)

On the menu for today:

Chicken, Goat Cheese, Roasted Red Pepper Pizza with Arugula
(Resource: Food Obsessed: Who Says Eating Healthy Has to be Boring)

Workout Schedule - Week 4 of P90X Plus

Sunday: Stretch X, Run
Monday: Back and Biceps, Ab Ripper X
Tuesday: Core Synergistics, Run
Wednesday: Chest, Shoulders and Triceps
Thursday: Abs/Core Plus, Stretch X, Run
Friday: Legs and Back
Saturday: Run

Maybe this challenge has been your first month of menu planning. If it has and you're thinking about whether or not to continue consider this:

Top 5 Benefits of Menu Planning
(Resource: Keeping the Kingdom First) 

1. Menu planning saves you time.

Whether you’re a stay-at-home mom, in the work force, or juggling a million and one activities, menu planning will definitely save you time in the end. You always have the ingredients on hand to whip up a meal from your planned menu. You don’t have to run to the store, run around your kitchen frantically trying to figure out what to make for dinner, or spend an hour trying to find a great recipe. All of that has been done. Simply pick which meal you’ll make, grab the ingredients, and cook it up! If you’re very busy during the week, try once-a-month cooking. Freeze some meals so that they’re ready to go at a moment’s notice. Plan ahead – that is key.

2. Menu planning saves you money.

Even if you don’t coupon, this is the number one way you can save some money on groceries. When you have your menus planned out, you know exactly which ingredients you need to buy at the store. You have a list and you stick to that list while shopping. No impulse buys.

3. Menu planning promotes healthy eating.

When meals are planned out, you will usually end up with a more balanced, nutritious diet. You don’t have to run through a fast food lane, grab a processed food on the go, or skip meals. Instead, you are eating delicious and wholesome meals.

4. Menu planning cuts back on waste.

Often, we buy foods at the grocery store, thinking we’ll use them for something, but they end up getting thrown out. If you’re sticking to the list, you’re not buying anything you won’t NEED for your planned meals. You won’t be overspending on food for “just in case.” Rather, every item that you purchase will be going towards a  meal that you know you’ll be eating. You will find yourself throwing out much less food than usual.

5. Menu planning saves on gas.

With gas prices continually rising, this is a very important factor to consider. Often, if you are not strategic and organized with your grocery shopping, multiple trips per week to the grocery store can become the norm. If you have planned menus, you can buy exactly what you’ll need on a regular interval. You will rarely find yourself saying, “Oh no! I don’t have garlic for this meal. I need to drive up to the grocery store!” No more emergency grocery runs = less driving = less gas money.

Visit next week to see the inaugural post of A Commitment to Health and Fitness. 

 

30-Day Clean Eating Challenge

Week Three

The end of last week was very low energy for me. I wasn't eating enough to workout 7 days per week and run 4 of those days. This week I'm adding more calories. For anyone familiar with P90X nutrition I'm moving from the Fat Shredder to Energy Boost meal plan.

On the Menu

Sunday
Breakfast: Whole Wheat Bagel, 1 tbs almond butter (pre-race)
Snack: dried fruit, almonds
Lunch: Chipotle Chicken Bowl - grilled chicken, pico de gallo, salsa, guacamole, corn salsa (a post race favorite)
Snack: Kashi Honey Almond Flax Chewy Granola Bar
Dinner: Turkey and Cheese sandwich - 2 slices Ezekiel, 1 oz swiss, lettuce, tomato

Monday 
Breakfast: Protein Fruit Smoothie
Snack: whole grain pretzels, 1 tbs almond butter 
Lunch: Grilled Chicken Burrito
Dinner: Chicken Pita, green salad

Tuesday
Breakfast: 2 Kashi Whole Wheat Waffles, Greek Yogurt, 1 1/2 c strawberries and blueberries
Snack: Black Bean Chips, guacamole
Lunch: Tuna Roll Up
Snack: Kashi Honey Almond Flax Chewy Granola Bar
Dinner: Grilled Chicken with Spinach and Mozzarella, 1 c broccoli

Wednesday
Breakfast: Protein Fruit Smoothie
Snack: whole grain pretzels, 1 tbs almond butter 
Lunch: Chicken Pita with green salad
Snack: Kashi Honey Almond Flax Chewy Granola Bar
Dinner: turkey, avocado, lettuce and tomato sandwich

Thursday
Breakfast: Protein Fruit Smoothie
Snack: whole grain pretzels, 1 1/2 oz string cheese
Lunch: Grilled Chicken with Spinach and Mozzarella (leftovers)
Snack: Kashi Honey Almond Flax Chewy Granola Bar
Dinner: Grilled Chicken Burrito

Friday
Breakfast: Protein Fruit Smoothie
Snack: Black Bean Chips, guacamole
Lunch: Tuna Roll Up
Snack: Kashi Honey Almond Flax Chewy Granola Bar
Dinner: 3 oz chicken breast, 1 oz mozzarella, marinara, green salad

Saturday
Breakfast: 3 egg white scramble, 2 slices Ezekiel, 1 tbs almond butter (pre-long run)
Snack: Post Run (?)
Lunch: Chicken Pita
Snack: Greek Yogurt, 1 1/2 c strawberries and blueberries
Dinner: Italian Meatloaf (ground turkey), green salad 

A favorite from today's menu:

After Chad and I run a race together we almost always go to Chipotle (it's tradition). The perfect place for clean eating. My favorite is the Chicken Bowl. Lots of chicken, pico de gallo, salsa, corn salsa and romaine. Spicy and delicious.

I had to tweak my workout schedule too. Now that I'm familiar with P90X Plus I'm better able to plan workouts with 4 days of running. 

Workout Schedule

Sunday: 10.6 mile trail race (It was awesome!), X Stretch
Monday: Interval X, Abs/Core
Tuesday: Upper Plus, Ab Ripper, Run
Wednesday: Total Body Plus
Thursday: Upper Plus, Ab Ripper, Run
Friday: Kenpo Cardio, Abs/Core
Saturday: Run, Yoga X 

 

30-Day Clean Eating Challenge

Week Two

On the Menu

Sunday
Breakfast: 6 egg white scramble, 1.5 oz mozzarella, 1 slice Ezekiel
Snack: No Snack
Lunch: Mother's Day Lunch 
Snack: Pure Protein Bar
Dinner: 5 oz turkey burger, 1 slice Ezekiel, 1 c romaine, tomato, 1 tbs pesto

Monday
Breakfast: Protein Fruit Smoothie
Snack: small apple, 1 tbs almond butter, cinnamon
Lunch: 4 oz grilled chicken, 1 slice Ezekiel, 1 c Romaine, tomato, 1 tbs pesto
Snack: Pure Protein Bar
Dinner: 2 c spring mix, 6 oz grilled chicken, black bean and corn salad, salsa

Tuesday
Breakfast: 2 whole grain waffles, 1 tbs almond butter, 1/2 banana
Snack: 1 c Greek Yogurt, 1.5 c fruit, 1 tbs flax
Lunch: 2 c spring mix, 6 oz grilled chicken, black bean and corn salad, salsa
Snack: Pure Protein Bar
Dinner: Chicken with Mushrooms, Roasted Zucchini

Wednesday
Breakfast: Protein Fruit Smoothie
Snack: small apple, 1 tbs almond butter, cinnamon
Lunch: Chicken with Mushrooms, Roasted Zucchini (leftovers)
Snack: Pure Protein Bar
Dinner: 5 oz turkey burger, 1 slice Ezekiel, 1 c Romaine, tomato, 1 tbs pesto

Thursday
Breakfast: 2 whole grain waffles, 1 tbs almond butter, 1/2 banana
Snack: 1 c Greek Yogurt, 1.5 c fruit, 1 tbs flax
Lunch: 2 c spring mix, 6 oz grilled chicken, black bean and corn salad, salsa
Snack: Pure Protein Bar
Dinner: 5 oz turkey burger, 1 slice Ezekiel, 1 c Romaine, tomato, 1 tbs pesto

Friday
Breakfast: Protein Fruit Smoothie
Snack: small apple, 1 tbs almond butter, cinnamon
Lunch: 4 oz grilled chicken, 1 slice Ezekiel, 1 c Romaine, tomato, 1 tbs pesto
Snack: Pure Protein Bar
Dinner: Salmon with Tomatoes and Citrus, Sesame Brown Rice

Saturday
Breakfast: 2 whole grain waffles, 1 tbs almond butter, 1/2 banana
Snack: 1 c Greek Yogurt, 1.5 c fruit, 1 tbs flax
Lunch: Salmon with Tomatoes and Citrus, Sesame Brown Rice (leftovers)
Snack: Pure Protein Bar
Dinner: 5 oz turkey burger, 1 slice Ezekiel, 1 c Romaine, tomato, 1 tbs pesto

About the menu:

• a very busy week so I'm keeping it simple
• to make menu planning easy with the P90X nutrition guide I use the templates from My P90X Nutrition Plan. The templates were created around all of the levels and phases of P90X but they would work well for a general "good for you" menu too.

A favorite from last week's menu. Baja Fish Tacos and Guacamole

It's not about perfect. It's about effort. 
And when you bring that effort every single day, that's where transformation happens.
That's how change occurs.
Jillian Michaels 

Workout Schedule

Sunday: Kenpo Cardio Plus, Ab Ripper
Monday: Upper Plus, Abs/Core
Tuesday: Interval X, Abs/Core, Run 5 + 6 x 30 secs. PU
Wednesday: Total Body Plus
Thursday: Run 6, Yoga X
Friday: Upper Plus, Abs/Core
Saturday: Run 10 

I"m always looking for new recipes/menus so this week I'm linking up at I'm An Organizing Junkie for Menu Planning Monday. With more than 300 participants I'm sure to find a great idea or 2.

 

Have a great week!

30-Day Clean Eating Challenge

 

Note: I received emails asking about the details of the challenge. Eat clean for 30-days. That's it. The challenge was Started by Rhonda at Motivation Mama Drama. If you're interested in joining leave a comment on her blog. I'm sure she will connect with you. And, next week, I will include a link up just in case you're joining and want to share your progress, ideas, thoughts and, of course, photos.

Week One

On the Menu

Sunday 
Breakfast: 6 egg white scramble, 1.5 oz mozzarella, 1 slice Ezekial Bread 
Snack: 1/2 c fat free cottage cheese, 3/4 c fruit, 3 rice cakes
Lunch: Chicken and Edamame Stir Fry, 1/2 c brown rice
Snack: Kashi Protein Bar 

Monday
Breakfast: Protein Fruit Smoothie
Snack: apple, 1 tbs almond butter
Lunch: Ultimate Turkey Sandwich
Snack: Kashi Protein Bar 
Dinner: 6 egg white scramble, 1.5 oz mozzarella, 1 slice Ezekial Bread

Tuesday
Breakfast: 6 egg white scramble, 1.5 oz mozzarella, 1 slice Ezekial Bread 
Snack: 1/2 c fat free cottage cheese, 3/4 c fruit, 3 rice cakes
Lunch: Ultimate Turkey Sandwich
Snack: Kashi Protein Bar 
Dinner: Grilled Chicken with Tahini  

Wednesday
Breakfast: Protein Fruit Smoothie
Snack: apple, 1 tbs almond butter
Lunch: Grilled Chicken with Tahini, 1 c broccoli
Snack: Kashi Protein Bar
Dinner: Grilled Chicken Caprese Sandwich (open face)

Thursday
Breakfast: 6 egg white scramble, 1.5 oz mozzarella, 1 slice Ezekial Bread 
Snack: 1/2 c fat free cottage cheese, 3/4 c fruit, 3 rice cakes
Lunch: Grilled Chicken Caprese Sandwich (open face)
Snack: Kashi Protein Bar
Dinner: Baja Fish Tacos (YUM!)

Friday
Breakfast: Protein Fruit Smoothie
Snack: apple, 1 tbs almond butter
Lunch: Baja Fish Tacos
Snack:  Kashi Protein Bar
Dinner: Chicken with Spinach and Mozzarella

Saturday
Breakfast: 6 egg white scramble, 1.5 oz mozzarella, 1 slice Ezekial Bread 
Snack: 1/2 c fat free cottage cheese, 3/4 c fruit, 3 rice cakes
Lunch: Ultimate Turkey Sandwich
Snack: Kashi Protein Bar
Dinner: OUT! 

About my menu planning:

• I plan the menu around a very busy family schedule and the 4 of us eating together 5 nights/week
• I've planned clean eating around the P90X nutrition guide and Michi's ladder. 
• I adjust calories depending on the workout for the day.
• I try to have leftovers from dinner for a lunch.
• I'm looking for a better alternative to the Kashi protein bar. Not enough protein. 
• I couldn't do this without the help and support of my family.
• It keeping it simple a few of the meals repeat throughout the week.  

Just in case. I keep an stash of almonds in my car and the individual serving pack of Uncle Ben's Brown Rice. An extra snack is always available.

And because I never blog without a photo:

The Ultimate Turkey Sandwich

Workout

Sunday P90X X Stretch 
Monday P90X Upper Plus, Abs/Core Plus
Tuesday P90X Interval X Plus, Run
Wednesday P90X Total Body Plus
Thursday Run, P90X Yoga X 
Friday P90X Upper Plus, Abs/Core Plus
Saturday Run, Kenpo Cardio Plus