The Power of 7

That is the number of meals/snacks that should be eaten in a day.  With that said let me quantify this statement with, these are smaller meals and healthy choices!  Eating crap food seven times a day is still crap!  You need to eat several meals throughout the day with the most important being Breakfast, do not skip this meal. 

When you wake up in the morning, first thing is to down a glass of water, not just eight ounces but sixteen or more and then get ready for the day and have/grab your breakfast before you go. 

I have mentioned things like avocado, tomato, and cucumber or grain cereal, that is not processed, like steel cut oats.  In a couple of hours you can have a snack like almonds, pecans, carrots, tomato, or bell pepper, just go with easy stuff. Enjoy your lunch, however do not be surprised if you have had a snack or two before lunch.  The mid day is usually a tough time so ensure you have healthy choices for snacking and avoid the vending machine, it is all poison!  Have a good snack and be flexible, if you have a long day get an extra snack in there so you can make it home for dinner and that your not starving for the commute where you might be tempted to stop for the all-to-easy fast-food!  Fast-food is of the devil!  It is poison, danger!  Look at a previous post about preparing snacks/meals in advance so you have the healthy choices at hand.

Alkaline Ionized water is the best water for you, more will follow about this phenomenal water and where you can get it, benefits to your body, and why you need it today!

Have you drank your gallon of water today?  Stay on track you can do it!

Try Something New

Try a new health recipe today, something with flavor from another country.  The first dish pictured has an Italian flair, since we are going with pasta.  I would recommend whole wheat past for this dish.  I always use EEOV (Rachael Ray) anytime I have to use an oil, I really like who light it is and it tastes great.  You can sub vinegar watered down for the white wine.  The horseradish gives a little kick, use more or less depending upon your taste.

Pasta
4 chicken breasts, cut into chunks or strips
2 tablespoons extra-virgin olive oil
2 cloves garlic, minced
3/4 cup white wine
1 16-ounce box rotelle pasta, cooked
1 tablespoon toasted pine nuts
1 tablespoon basil, sliced into thin strips
2 tablespoons Parmesan cheese, grated 

Throw some pesto on there

Add the peppers:

12oz jar of roasted peppers

add water 1/4 cup or use juice from jar

1+ tablespoons of balsamic vinegar

1 teaspoon of horseradish

Jamaican Jerk Chicken is a great island treat, very tastee and healthy dish.  Use fresh fruits and vegetables for this recipe, remember that canned pineapple is in syrup so there is added sugar.  Spritz the pineapple and pepper with EEOV and grill.  I oft times grill the chicken with the skin on, animal fat is good for you, however if you want take the skin off after words, this also helps if you overcook the chicken the skin will be burnt but the meat underneath will still be good.  Mix the Seasoning and oil to apply on chicken or just dry rub and use no oil.

4-6 chicken breasts or thighs

1.5 Tablespoons of Jerk Seasoning

1.5 Tablespoons of EEOV

Enjoy one of these Olympic inspired dishes while watching or re-enacting your favorite Olympic event.  This was seen on Runnersworld and modified to be a little more healthy.

Nutrition

Tomorrows workshop is all about nutrition.  The workshop is called: Pizza, Diet Coke, and Veggies! one of these things is not like the other.

Our most popular questions about nutrition will be addressed tomorrow night. 

How much protein should I eat?  

Do carbs really make me fat?  

Is skipping meals dangerous?  

Am I eating enough?  

Why do I keep gaining when I eat so little?

...just some of the questions we will cover in this workshop.  Bring a friend, everyone is welcome.

This will be presented up at the U in the Carolyn Tanner Irish Humanities Building Rm# 101 at 7PM.  Everyone should be there!  We will see you there! 

Did I mention that you need your gallon of water today, just did!

Slow your roll

Hello contestants of the BFC, there are so many wonderful people who came to the weigh in today, it was a very exciting day!  The next seven weeks will be amazing, props to "the crew" who volunteered their time to make this event successful.  Everyone was on their A game today!

Today after I met a lot of great people at the Big Fat Contest weigh in at Murray Rec Center, I was hungry and thought I would stop off at Rumbi Grill.  I order something a little different than my usual Brown, Jamacian Jerk, Steak action and went with the pork(why didn't I snap a pic). It was a great meal and after I was finished eating I looked at my wife's plate and she had less food than I did, which is unusual because I put away a lot of food.  Then it hit me, I used chopsticks which required me to eat my food slower and to get less in my mouth.  So if you want to work on portion control, use chopsticks!   If you are not good with using them, that is okay you will eat even less.  Anyone can use them with some practice, however the point is that you need to be deliberate in your consumption of meals.  Chew your food, make a game of it, at least 20 times you have to chew before you swallow.  By eating slower you will eat less since it takes time for the stomach to let your brain know that you are full.  In addition to that only eat until you start to feel full, do not eat to the point of being "stuffed".

Did I mention that you should drink your gallon of water?!  You are doing great keep it up!

Time crunch

We all have very busy lives, however with a little planning and forethought you can make a big difference in how you can be busy and still eat healthy.  Have you been at work and had to go out somewhere because you did not have time to get a meal together before going to work?  Have activities after work and may or may not get to go by your home before heading out?  How can you enjoy healthy eating when fast-food is not healthy?  Plan ahead and prepare meals and snacks ahead of time.  Saturday or Sunday take a few minutes to plan and then prepare food for the coming week.  Divide up carrots and celery sticks into individual bags so that you can snack on them at any time at work or on the run, just grab and go.  Keep an apple or banana at hand so that you can use it is a snack.  Prepare a couple of healthy meals and then put them into containers in the proper portions so at mealtime at work you do not have to think just pop it in the microwave and your ready to eat in minutes.  I have spoken of Almonds before as a great snack, just take 20-30 of them in a bag and keep them in a handy spot like a drawer at work or in your purse to use when your in a rush but need something healthy to eat.  Your busy, however make that work to your advantage and save some money from going out to eat!  Always remember to drink your gallon of water today!

Food Challenge

You have spent weeks losing weight and doing great when you have a day where you have not eaten enough food and cravings come on strong.  "Challenge yourself about food and drink 32oz of water before you eat it" says trainer Jeromy. When a craving is strong and food challenges you, challenge food back by doing healthy things before you eat some "bad" food.
By drinking a lot of water you will not feel hungry and may conquer the craving moment,  either way you will eat less of what you shouldn't and you will focus on the healthy things you do.  The calm comes after the storm, just continue to improve.  "If your going to eat something unhealthy like double stuff Oreos, enjoy it, savor it and then get over it." -Jane