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Healthy Measures!

I don't know why but there is always a mystique around dieting, from the lie that you can eat whatever you want as long as you exercise, to the false perception that diets don't produce real results. The bottom line is your health is  the basis for any desired increase in fitness levels and if you are not eating correctly both your fitness and health will become victim to your lack of discipline. Below are some suggestions of healthy eating habits. Understand this is Not a nutrition plan as I only reserve those for my clients. But understand the principles of the foods included below and challenge yourself to a sincere nutritional outlook! Enjoy!

 

Monday

Breakfast
  • 1 1/4 cups bran flakes cereal topped with 1/2 banana, sliced
  • 1 cup fat-free milk
Lunch
  • Spinach Salad: Top 3 to 4 cups baby spinach leaves with 1 hard-cooked egg, chopped; 2 strips cooked bacon, crumbled; 5 mushrooms, thinly sliced; 1/3 cup croutons; 1/4 cup crumbled feta cheese; 3 slices red onion. Toss ingredients together, then drizzle with a flavored vinegar, such as red wine, balsamic or seasoned rice vinegar.
  • Pear
Dinner
  • Savory Asian Patty: Mix 1 pound ground turkey breast with 8 canned water chestnuts, diced; 2 garlic cloves, minced; 4 green onions, thinly sliced; 1/2 cup unsweetened applesauce; 4 teaspoons soy sauce. Shape mixture into 4 patties. Freeze 3 for later use. In nonstick skillet coated with cooking spray, cook patty over medium heat until thoroughly cooked throughout. Serve with a side dish of 3/4 cup cooked rice tossed with 1 teaspoon soy sauce, 1 teaspoon seasoned brown rice vinegar, and 1/2 teaspoon Asian sesame oil.
  • 2 cups broccoli florets, steamed
  • 1 cup berries

Tuesday

Breakfast
  • One split, toasted English muffin sprinkled with 1/4 cup shredded cheese (any type). Broil until cheese melts.
  • 1/2 grapefruit sprinkled with 1 teaspoon brown sugar
Lunch
  • Spread 1 slice raisin bread with 1 1/2 tablespoons peanut butter. Top with 1/2 banana, sliced. Drizzle with 1 teaspoon honey and cover with another slice of raisin bread.
  • 1 cup fat-free milk
Dinner
  • Spicy Chicken Olé: On a 12-inch-long sheet of heavy-duty aluminum foil, center a 5-ounce skinless, boneless chicken breast. Top with 3/4 cup canned corn with peppers, 1/4 cup salsa, and 1 tablespoon fresh cilantro (optional). Fold foil into a packet. Bake on cookie sheet at 450 degrees F about 18 minutes.
  • Avocado Salad: On lettuce leaves, arrange 1 tangerine, peeled and divided into segments; 1/4 ripe avocado, thinly sliced; 1 slice red onion. Sprinkle with 1 teaspoon lemon juice and 1/2 teaspoon olive oil.

Wednesday

Breakfast
  • Cook 1/2 cup oats with 1 cup fat-free milk. Stir in 2 tablespoons apple butter, 1 tablespoon raisins, and pinch of cinnamon.
Lunch
  • Cut whole wheat pita in half. Spread 3 tablespoons hummus in each pocket. Stuff with tomato and cucumber slices and baby spinach leaves. Sprinkle stuffing with a flavored vinegar.
  • 6 ounces greek yogurt
  • 1 kiwifruit
Dinner
  • Chicken Breast: teaspoon grated orange rind until boiling. Remove from heat; stir in 1/4 cup couscous. Cover and let sit 5 minutes. Serve with 1 cup steamed green beans.


Breakfast
  • Boiled Eggs.
Lunch
  • Top 3 to 4 cups salad greens with 1/2 cup water-packed white tuna, drained; 1 small tomato, cut into wedges; 2 green onions, sliced. Drizzle with a mixture of 1 teaspoon olive oil and 1 tablespoon flavored vinegar.
  • 1/2 whole wheat pita
  • 6 ounces calcium-fortified orange juice
Dinner
  • Savory Stir-Fry: In nonstick skillet coated with cooking spray, lightly brown 3 ounces beef strips over medium-high heat. Add 1 1/2 cups frozen stir-fry vegetables and 1 tablespoon bottled stir-fry sauce. Cover and cook over low heat until the vegetables are tender-crisp. Drizzle with 1/2 teaspoon Asian sesame oil. Serve over 3/4 cup cooked brown rice.

Friday

Breakfast
  • Beat 1 egg with 2 tablespoons grated cheese. Add dash of cayenne pepper sauce. Cook in nonstick skillet coated with cooking spray.
  • Tangerine
Lunch
  • Spread 1 tablespoon light mayonnaise on 2 slices rye bread. Layer 2 ounces thinly sliced extra-lean ham, 1 ounce sliced cheese, 4 dill pickle slices, 1 jarred roasted red pepper, 1 onion slice, and lettuce leaves between bread.
  • 1/2 grapefruit
Dinner
  • Chili-Rubbed Spicy Salmon: Coat 5-ounce salmon fillet with a mixture of 1 teaspoon chili powder, 1/2 teaspoon ground cumin, 1/4 teaspoon red pepper, and 1/8 teaspoon salt. Spray with cooking spray. In nonstick skillet over medium heat, cook until opaque, turning once. Serve with 2/3 cup refrigerated mashed potatoes and 12 roasted asparagus spears sprinkled with lemon juice.
  • 1/4 cantaloupe wedge

Saturday

Breakfast
  • Smoothie: In blender, combine 1 cup fat-free milk; 1 frozen peeled banana, sliced; and 1 tablespoon peanut butter.
Lunch
  • Spread 2 teaspoons spicy brown mustard on 2 slices rye bread. Layer 3 ounces of thinly sliced lean roast beef with tomato and onion slices between bread.
  • 6 ounces greek yogurt with 1 tablespoon raisins
Dinner
  • Sweet Chicken with Grapes: In nonstick skillet with 1 teaspoon olive oil, cook 5 ounces boneless, skinless chicken breast; 1 tablespoon minced shallots; 1/4 teaspoon thyme; 1/4 teaspoon salt; and a dash of pepper until chicken is browned on both sides and loses pink color throughout. Place chicken on plate. Add 3/4 cup halved seedless grapes and 1/4 cup white wine to skillet; boil 1 minute. Pour over chicken.
  • Serve with 3/4 cup cooked brown rice.

Sunday

Breakfast
  • 1/2 cantaloupe topped with 3/4 cup low-fat cottage cheese
  • 1 slice toasted raisin bread, spread with 1 tablespoon apple butter
Lunch
  • Top 1 sweet potato with 1/4 cup grated cheese, 3 tablespoons diced avocado, and 8 baby carrots
Dinner
  • Savory Veggie Burger (No Bread): In nonstick skillet, add 1 teaspoon olive oil, 1 thinly sliced medium onion, salt, black pepper, and dried rosemary to taste. Cook until onion is tender and golden, stirring occasionally. Pan-grill one veggie burger. Mix 1 tablespoon light mayonnaise with 1/2 teaspoon Dijon mustard; spread inside whole wheat pita, halved. Cut burger in half and tuck into pita pockets along with baby spinach leaves and caramelized onion.
  • 1 cup berries

Snacks

12 mini -flavor rice cakes
9 plain almonds
5 celery sticks
1 String cheese

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