New WEEK – Let’s Eat Better! Food Plan & Helpful Tips

I was asked today about “why would I limit the amount of veggies”?  Thank you Emily!  You need everything in moderation.  So, keep in mind, eyeball your portions.  And calories are calories: 

One Serving of:  Lean Protein / Should Fit In:  The Palm of your hand

One Serving of:  Leafy Greens / Should Fit In:  The Palms of your two open hands

One Serving of:  Denser Vegetables (eg., beets, brussels sprouts) / Should Fit In:  One Open Hand

One Serving of:  Whole Grains / Should Fit In:  One Cupped Hand

Another question was “what are the healthiest nuts”?  First, all nuts are rich in vitamin E, magnesium, protein, and fiber, but these picks go beyond that.  Alternate the types you eat to get the maximum benefits:

gPistachios – 49 nuts / 158 calories / 13g fat / 3g fiber

Almonds – 23 nuts / 163 calories / 14g fat / 4g fiber

Hazelnuts – 21 nuts / 178 calories / 17g fat / 3g fiber

Walnuts – 14 halves / 185 calories / 18g fat / 2g fiber

Brazil Nuts – 6 nuts / 186 calories / 19g fat / 2g fiber

Last question: “can you give us an idea of what “Carrie” eat’s for the week”?  Thank you Joy!  Yes!

Tonight I prepared for the week- grilled chicken, boiled a dozen egges, stocked up on berries, more fruit, veggies, frozen shrimp (thaw), chocolate milk (fat free), all natural peanut butter (crunchy), gluten free rice cakes.

Each day: every morning, I will have 2 gluten free rice cakes, with 1 tbsp of all natural peanut butter.   Mid-morning: I will have either a handful of berries and a hard boiled egg OR an apple and a hardboiled egg.  Lunch – one of these dishes: I will have 6 pieces of sushami and 1/2 of avocado, chicken caesar (hold the dressing, add vinegar and spicy mustard), veggies and protein.  Mid-afternoon snack: green tea (nothing in it), popcorn, handful of nuts, banana, grapes, 1/2 of already peeled edamame, one or two of those snacks.  Dinner:  Big salad with whatever I’m in the mood for / tonight was, spinach, tomatoes, 1/2 avocado, blueberries, cucumber, carrots, mushrooms, asparagus, and 6oz’s of chicken with a large glass of chocolate milk.  Need my chocolate fix.  Dessert: will have 3 peppermint patties (small ones – 150 calories)!

I’ll continue to update you this week with my eating plan.  But, my advice is: half the battle is having the GOOD for you foods in the fridge, ready to eat!  So, take a few minutes and prepare.  You will feel so much better!

Try to keep your calorie intake to: 1,200 – 1,800 calories.  If you’re not working out then: 1,200 – 1,500 calories per day.  You will feel satisfied each day if you jump-start with breakfast and continue to eat small meals through out! 

Tomorrow – I will give you advice on how much sugar should you consume each day and what king!  Stay tuned!

Project C Is BACK – 6 Week PLAN / Summer Slump Is Activated!

Well ALL – here we go…….no more excuses!  You have 6 weeks until the summer is over and we need to end on a FIT and HEALTHY note!  How can we get there?  Calories first…..are you eating too much?  Barbeques galore?  One too many afternoon quench thirsting cocktails?  OR, the ice cream will cool you off excuse? 

NO MORE!!! Got it!!!  It’s time to take advantage of the HEAT!  It’s too hot to eat!  It’s sooo HOT – drink lots and lots of water!  It gives you energy and keeps you hydrated to work out!!! 

So, water is first –

Second is, while we have all the berries in season – stock up and eat them when you need a snack.  The antioxidants, vitamins, fiber, all are your friend.  I’m talking about blueberries, strawberries, raspberries, blackberries.  Then stock up on watermelon, banana’s, grapes, tomatoes, carrots, celery, whatever fruit and vegtables you desire.  As long as it’s in moderation.

Go to the store and buy some tomorrow.  And tomorrow, I’m going to fill you in on calorie consumption and motivating yourself to eat when you are hungry.  Not when you think you should!!!  Big difference!!!  Good to be back!  Talk soon!

Sunday – TIPS On Portion Sizes!!!

We all are guilty not knowing exactly what an appropriate portion size may look like.  Here are some helpful tips by knowing what one serving looks like:

FISH = a checkbook

SWEET POTATO = a computer mouse

CHICKEN = the size of your palm

RICE OR PASTA, COOKED = a baseball

GOT MORE? = PUSH THE PLATE AWAY AND TAKE THE REMAINING FOR LEFT OVERS!!!

16th Day – January 17th – 20 MINUTE WORKOUT!

20 MINUTE WORKOUT – wherever you are, this workout gives you the jumpstart to workout each day, no matter what!!!  NO EXCUSES!  This cardio session will burn calories and tone your body. Try 3 sets of 20 reps of each move three days this week!  Let’s Do Monday, Wednesday & Friday!!!!

  1. SKY JUMPS – (targets legs and butt): Squat with hands together in prayer position. Jump up as you reach arms above head. Repeat.
  2. JUMP LUNGES – (legs and butt): Start in a lunge, with right foot in front. Both knees are slightly bent, with left foot high on the toe. Jump up and switch legs, landing with left leg in front. Do 20 reps on each leg.
  3. INCHWORM – (shoulders, back and abs): While standing, reach to the floor and walk hands out to plank pose (with back and legs straight). Keeping hands in place, take small steps until legs meet hands. Stand and repeat.
  4. IMAGINARY JUMP ROPE – (arms and core): Do a variety of jumps (on both legs, on one leg, side to side) for one minute, swinging and imaginary jump rope.
  5. LEG SWINGS – (hips): Stand on one leg. Swing other leg forward, then back with knee bent. D 20 reps on each leg.

15th Day – What Do You Think? January 16th, Saturday

It’s the 15th day of Project C.  I want to know how everyone is doing?  My progress has been more rocky then consistent. 

Exercising I do in my sleep! It takes NO effort for me to want to kick my ass everyday!  Love that part!!!  If you need inspiration……. please let me know.  I can and will motivate you!

Eating factor is day to day.  WHY?  Because I work out so hard, I can become ravenous at different times of the day.  So, how can I prevent the urge to consume a lot of calories that I shouldn’t eat and make better choices consistently through out the day?  That’s today’s FOCUS!!!  My next blog will explain how and I will include the diet plan.  REALLY….. it’s not a diet.  It’s just a healthy meal plan to stick too, if you are sick and tired of the yo yodesire to sabotage all the effort we put forward to exercise and eat pretty healthy regularly.  Talk soon!!!  Stay tuned:)

Thursday – January 14th

This month is flying by already.  It’s amazing to think about how i felt at the beginning of the month vs. today.  Physically, i feel stronger.  Mentally, I’m still struggling.  Why?  Well, someone asked me last night what was my goal?  Matt said, I need a plan to see my goal through, or it just becomes a dream.  So, I thought about it and I had too many that came to mind.  And then today,  I narrowed it down.  My goal is optimal health!  Project C is the 6 week plan.  When I say optimal health – I mean “you are what you eat”, so eat clean! Our bodies need proper nutrition to fuel the engine.  Moving isn’t my problem it’s fueling the engine.  So, for the next 7 days,  I will track my diet and let you know why I’m eating the foods I have selected in order to have optimal health!!!