Week 4 Hump Day Blog by Team Fit Express

Team Fit Express

Blog Post

June 27, 2012

Happy Hump Day everyone!! It’s week 4 of the Samson’s Dropping Pounds for Hope Challenge!! …Which means it is also hump day for the Challenge! By this point you should all be well on your way toward your goals! We hope you’re all enjoying your time at Samson’s, dropping pounds for a great cause!

A couple weeks ago we talked about some simple rules you can follow to ensure you are on the right track to being healthy and fit! I can’t stress enough how important it is to keep referencing those 8 simple rules throughout the program, any time you feel you need some guidance.

Jena’s Jump on Nutrition

One of the most common questions I receive is about healthy snack options, as people find it difficult to eat that many times throughout the day. “I’m too busy.” “I don’t have healthy options at work.” “I don’t know what I can bring with me that I can eat at work.” “I forget to eat.” Believe me, I’ve heard almost everything! I know you all work, and I know it can sometimes be difficult to sit down and eat every 2.5 to 3 hours. Which brings us to today’s topic: Be Prepared!! Eating every 3 hours doesn’t always mean you will sit down and eat a full meal each time. There are certainly times when this may be out of the questions. Not everyone has the luxury of eating anytime they want throughout the day. That’s why it is so important to prepare some simple, easy snacks that you can keep with you just in case you’re in a bind!

Access to a fridge? Able to pack a cooler? You’re one of the lucky ones!!

Nonfat Greek yogurt w/nuts or oats to top

Low sodium turkey breast w/whole grain bread or veggies

Veggies and hummus

Fresh fruit w/natural nut butter or nuts

Not so lucky? Not quite in the habit of packing a cooler, and no access to a fridge? Here are some really basic things I like to have handy…

Nuts nuts nuts!! They’re as easy as it gets in both preparation and accessibility when you’re on the go. Be cautious though, it’s very easy to eat too many! Do yourself a favor and either invest in the prepackaged servings or buy in bulk and separate them into servings yourself.

Protein shake – Invest in a ‘shaker.’ It’s like a blender in a cup if you haven’t seen them. They’re available at most health food stores and even walmart now! Put a scoop of your favorite protein powder in the cup before you leave in the morning and then all you need is some cold water or skim or soy milk. Mix and enjoyJ If you

Fruit – When you’re in a rush, an apple can be very handy.

Whole grain popcorn (no butterJ) - pop ahead of time and store in a baggie if you don’t have a microwave at work                                                                     

Kale chips (see recipe below)

These are just a few ideas. The possibilities are endless! No more excuses…get creative and start thinking of ways to stay on track!!!

Here’s your healthy recipe of the week. Give em a try! I’ve been told even the kids love themJ

Kale Chips

Preheat oven to 275 degrees

Cover baking sheet with parchment paper and mist with olive oil spray (“Misto” = lifesaverJ)

Wash and dry Kale

Pull kale leafs from the stem and place on parchment paper (You can also find packaged Kale already off the stem at Publix…much easier!)

Mist or drizzle with extra virgin olive oil

Dash with your favorite seasoning (I like just plain sea salt, or sometimes a little garlic powder)

Bake for about 10 minutes then turn leaves and continue baking for an additional 10 minutes or until crisp.

DON’T FORGET!! This Saturday, June 30^th is the Dropping Pounds for Charity Challenge Kickball Tournament!! It will be at Jaycee Park in Fort Pierce at 10:00am, following the 8:00am bootcamp at Samson’s Gym. The Saturday festivities are open to everyone! The cost is just $5 to participate in both the bootcamp and the kickball tournament and all proceeds will go to benefit the Van Duzer Foundation!