Food and Fitness Challenge:

I truly believe that meal preparation/planning is half the battle of changing the way you eat or even view food.  If you plan your meals ahead of time and get it in your head that today you will eat this, this and this and that is all you can eliminate half the junk you might have ate if you didn't plan your meals.

I don't know about you, but there are just some (many) days that when it comes to meal time and I open the cupboards (full of food) I just can't find a single thing to eat, mainly because I'm tired and don't want to cook or prepare it. So the easiest thing to do is grab something from the drive-thru or throw in one of those frozen cardboard pizza's :)..But if my meal was already planned and made I am more likely to eat that (mainly so it doesn't go to waste). It also prevents my little snacking because, when determined, I will stick to my plan and the prep has made that easier.

So here is my challenge to you for the next week. Prepare your meals for the week!! That's right I said the WEEK!!! This will even be a challenge for me because I only prepare them the night before.  I have listed a couple recipies and ideas down below that you can use. 
Remember:          Keep each meal proportioned
                                  Stay within your set nutritional numbers
                                  Food is Fuel (which means it may not always be fun)
                                  Look ahead and plan your meals around your crazy schedule
                                  Stick to your plan

WE CAN DO THIS!!!!

Breakfast (and/or Lunch)

Egg White, Spinach and Ham Quiches

2 c baby spinach

12 egg whites

1 tsp dried basil

1/8 tsp black pepper

6 tbsp shredded 2% mozzarella cheese

¾ c diced ham

1. Preheat the oven to 350°, and generously coat 6 jumbo muffin cups with nonstick cooking spray.
2. Cook the spinach in a large pan coated with nonstick cooking spray over medium-low heat for 2-3 minutes, or until wilted and dark green. Remove from the heat.
3. In a large bowl, whisk the egg whites until light and frothy, about 1-2 minutes. Whisk in the basil and pepper. Stir in the spinach, cheese, and ham. Divide the egg mixture between the prepared muffin cups, and bake at 350° for 25-30 minutes, or until set. Cool in the muffin cups for at least 8 minutes before removing.

(76 calories, 2.2g fat, 1g carbohydrate, 12.8g protein - per quiche)

 

What to pack -

1 - Egg White, Spinache and Ham Quiche

1 - Precooked Turkey Sausage Patty

1 - cup strawberry halves

1/2 cup green grapes

(246 calories, 9g fat, 24g carbohydrates, 24g protein)

   you can add more fruit for a few more carbs if you want :)

Pack up 6 of these so they are ready to go for the week!

Dinner (and/or Lunch)

Meatloaf Muffins

1 lb. ground beef (93%)

1/2 onion, chopped

1/2 cup oats

1 egg, beaten

3 tbsp Worcestershire sauce

2 cloves garlic, minced

2 tbsp oregano

1 cup Annies Organic Ketchup

salt/pepper to taste

Heat oven to 350 degrees.

In a bowl, combine all ingredients except for the ketchup, mixing well.

Pack mixture into each of the muffin tin slots.

Bake muffins for 20 minutes or until beef is browned.

Top each muffin with 1 tsp of Annie’s organic ketchup.

Place back into the oven for ten more minutes. Take out and let sit for 10 minutes.

What to pack -

1 - Meatloaf Muffin

1 - cup steamed fresh GreenBeans

1/2 - cup Sugar Free Applesauce

(298 calories, 7g fat, 35g carbohydrates, 21g protein)

Pack up 6 of these!

 

Don't forget to plan snacks as well and LOTS AND LOTS of water (at least 80oz a day)

 

All right! What are you waiting for?  NO better time to start than now!!

 

 

 

 

Fitness:

So this is going to be a simple one today.  But you will need a timer, a pen and a notebook (and maybe even a partner).

When we first started Farrell's we were "tested" on a few things like push ups, sit ups, etc. I was AMAZED at how much my numbers improved in just a few short weeks!  I had gotten so much stronger.  Even though the scale wasn't moving super fast, it was motivating to see the improvements.  So that's what we are doing today. 
Here's what you'll write down:
Number of Push ups in a minute
 (Gals, you can do knee pushups but remember that because that's how you'll have to them each time you test! Guys, Sorry Charlie! Its from your toes only!) :)
Number of Sit ups in a minute
How long can you hold a Plank (straight arm or elbows but remember which one you do)
How fast can you run/walk a mile

If you are not involved in a daily workout program make sure you are doing push ups, situps, and planking EVERY day.  And if possible try running/walking your mile once or twice a week.  I guarantee if you do this you too can be motivated by the results

Good Luck!