Ending Week #2 of the Challenge, how do you feel?
Words that may come to your head are accomplished, motivated, sore possibly ;)
There are so many ways that you can accomplish your goals geared to fitness and
nutrition and one that is often left in the dust is LUNCH! Breakfast, dinner and snacking are always talked
about-but what about lunch? In this blog, Shauna, Justin and Andrew will
discuss how to exercise during a lunch break, lunch nutrition and healthy foods
at fast food restaurants.
Justin’s
Afternoon Addiction:
Hey all you Slim Possibles, I just
wanted to share this poster with you all before I get to my portion of this
week’s post. If you want to have less of the right half of this picture in your
life, focus on what’s in the left half.
A healthy diet and exercise can have immediate positive impacts on
hypertension, certain types of diabetes, and heart health. A healthy diet in
particular also has proactive benefits against cancer and many other illnesses.
Sure it can be expensive to buy organic vegetables and products, but like the
saying says, have you priced cancer lately?
So last week I extolled the virtues of
breakfast, naturally it follows that I am going to tell you about lunch. Lunch
is very crucial since it is the meal that you are most likely to eat away from
home. It is also when you probably have the fewest choices to choose from. My
advice to you if you are serious about this challenge is to bring lunch with
you to work. That way nobody can tempt you into making bad choices. You also
know exactly what’s in your meal because you made it! Most menus do not specify
things like calories, carbs, protein, and fats etc. I fully understand the real
world makes this difficult and that’s where Andrew can help with some great
advice on eating out. All of your
meals should contain a source of high quality protein of some kind and lunch is
no exception. Carbs are important here as well since you will need energy later
in the afternoon if you are going to boot camp.
Some easy-to-make, lunches include a
pita pocket sandwich (fill it up with anything from chicken salad to grilled
veggies), wheat crackers and peanut butter, wraps made with multigrain flour
tortillas and lots of veggies, a BBQ chicken sandwich and all types of salads.
Even pasta salad is fine if you add lots of green (spinach works great) and
some lean meat into the mix. If you're in a rush, bring some hummus or bean dip
and some baked chips or wheat crackers.
Or you can do what I do, which is make a big dinner and bring leftovers!
Andrew’s
Fast Food Frenzy:
There ARE healthy alternatives
at fast food joints-it’s a matter of you knowing what they are and ordering
them when you are there!! Of course, we can tell ourselves to order a salad but
when you walk into a fast food restaurant, the smell can overtake you!! Self
control and some knowledge/education will help you go a long, healthier way!
Hello everyone, hope you guys are enjoying the first few weeks here at Samson's. We are all very impressed by all of your determination to get in shape and work hard. We know you guys are busy, but that's no reason to cheat yourself out of a good meal. Whatever you put in is what you get out. So here is a list of a few of my favorite places to eat when in a hurry.
Chipotle:
Probably my favorite on this list. Chipotle is a Mexican grill where you can create your own burrito or bowl. Stay away from the burrito as the wraps are all high in carbs. Try a chicken rice bowl, which is low in saturated fats and calories. Any of their 3 salsas are fine they are all low in calories. PASS on the sour cream/cheese no matter how tempting! They both are over 100calories and are mostly fat calories. As long as you skip the sour cream and cheese you'll stay below 450 calories!!! All for a fair price of around $7.
Panera Bread:
If your not feeling Mexican try Panera they offer a wide variety from pressed sandwiches to hot soups and salads. A neat thing about Panera is they list the calories of each item on the menu. My favorite item is strawberry poppyseed and chicken salad. Only 340 calories with 34g of protien and very high in vitamin C. If your also looking for something cold to drink try their wild berry smoothie, a little high in calories but made with fresh berries, which is packed with antioxidants.
Tropical Smoothie:
Known for their delicious smoothies, they also have a pretty good lunch menu. You can choose between flat breads, wraps, or traditional sandwiches. I love the thai chicken wrap, it's packed with vitamin A , has 27g of protein and low in fats! What more could you want? My smoothie of choice is Mango magic
Well hope you guys keep eating clean. Keep up the awesome work progress is sure to follow.
Shauna’s Lunch Break Blast:
As a high school teacher with block scheduling, we
only have a 30 minute lunch. Normally I
would stay in my office, eat my lunch and fiddle on the computer. In the past couple years, I have taken that
30 minutes and made each minute count. I
take about ten minutes or so to eat my pre-made lunch which usually is a salad,
chicken with vegetables, greek yogurt and almonds. Of course, water! I then go right outside and
walk the track for the next 15 minutes or if it is raining I will go in the gym
and walk around the basketball court.
The last five minutes I take to unwind and get ready for the next set of
students’. Most have a 45-60 minute
lunch, which would be even more an excuse to get out there. You can walk around your building, walk up
and down the stairs in your building or out on the sidewalks. Use your watch, time yourself . Get
moving. You are getting your heart rate
up, burning calories and making that body work.
No matter if it is 15 minutes or 30, you are moving.
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