People often ask me how I stay thin. Well, most of the people asking are the ones who see me eating/drinking poorly on the weekends. I’ve mentioned before that in order to keep a healthy lifestyle, it is beneficial to take a “cheat day”. I’ve found that what works best for me is to eat very healthy during the week and then on the weekends, I let myself have what I want. This doesn’t mean I pig out but I do enjoy my bread, candy and alcoholic beverages like the next person. I began learning how to eat correctly with the help of my old trainer and from there, I took what I knew worked and stuck with it. I never consider myself as being on a diet, I truthfully love the foods that I eat! The hardest part about eating healthy is planning ahead. I usually buy groceries with the understanding that I will eat those planned meals throughout the week. It’s easier to do it this way because who wants to go out to eat after you’ve already spent $100+ on groceries?!
For those of you who are interested in changing up your eating habits, I’ve put together pictures and descriptions of my typical meals.
1. Mushroom & asparagus quiche: Preheat oven to 350, whisk together 3 whole eggs + 2 egg whites, mix in 1/2 cup chopped asparagus, 1/2 cup chopped mushrooms and a 1/4 cup low-fat swiss cheese. Coat 6 muffin cups with Pam and divide mixture evenly. Bake 20-25 minutes or until egg sets. Eat 3 mini Quiche with some orange slices or 1/2 grapefruit.
2. Egg sandwich: Scramble 1 whole egg + 2 egg whites.Add spinach and tomato to 100 calorie sandwich bread.
3. Omelet: 2 egg whites plus 1 whole egg. Mix in cherry tomatoes, spinach and mushrooms.
Running out of time? Try 1/4 cup oatmeal and 3 egg whites.
1, 2, 3 Salads: Salads are quick and easy and can be made in a variety of ways. Out of habit, I always have red bell peppers, apples, and dried blueberries or cranberries to add in. For protein, I will often add tofu, tuna or grilled chicken.
1. 4 oz grilled chicken, 1/4 cup pearled couscous and 1/2 cup asparagus. (Yes, I love ketchup)
2. Zucchini, grape, onion and Portobello mushroom salad. Tofu and quinoa.
1. Tilapia taco wrap: tilapia, corn, black beans, spinach and jalapeno. Pair with a side of mixed veggies.
2. Meatless chicken wrap: Gardein, a vegan product, has many great meatless options. I love the beef tips and chicken options. Spread a thin layer of humus on a whole wheat wrap. Add spinach, pinch of cheese, shredded carrots and sliced avocado.
The power of sweet potatoes!
Sweet potatoes have an excellent source of B6, Vitamin C, Vitamin D, iron, fiber and magnesium. Which means they are good for your skin, heart and GI system!
1, 2, 3, 4: Pair your sweet potatoes with a protein such as chicken, Gardein meatless beef tips or tilapia. Then choose your vegetable or grain. Above you will see couscous, mixed vegetables, salad and asparagus.
1. Spinach and feta stuffed chicken breast: Preheat oven to 350. 10oz package of frozen spinach, thawed and drained. Mix 1/2 cup feta cheese, 1/3 cup ricotta, salt and pepper to spinach. Pound chicken breast to 1/2 inch thick. Season chicken with salt and pepper. Add 1/4 cup of spinach mixture to each breast, roll up chicken and secure with toothpick. I added 1/4 cup of tomato sauce on top and baked for 25-30 minutes.
2, 3, 4. Grilled turkey patties: Jennie-o has great frozen turkey burgers AND you can find them practically everywhere! I like to make turkey burgers or just eat the turkey patty plain.
5. Black bean burgers: black beans, chopped tomatoes, parmesan cheese, corn and carrots.
1. 4 oz tuna, sliced strawberries and grapes with mixed veggies.
2. Fresh broccoli, bell peppers and grapes.
3. Protein muffins: *see previous post for the recipe*
Typical break room food at work
I had to put this in solely because this is typical break room food. This is the problem with America and the rising obesity rate. As a nurse, I’ve seen so many health problems that have occurred and/or are being exacerbated by the patient’s diet. The key to a healthy life is a healthy diet!
NOW GET-TA COOKIN’!