I just ran 30 minutes and did 2 sets of circuit weight training this afternoon – after a two week hiatus. Ever since Ate Day came here – all we did is eat and eat and eat. I am not complaining about the eating. It’s just getting hard to run after a 1 year old who DOES NOT WANT to stop walking!
Aside from adding exercise again in my routine. I’m integrating HEALTHY EATING again. Hopefully. Crossing my fingers. Here’s a sample menu when I want to get back in shape in a jiffy:
BREAKFAST:
1. 1 cup whole wheat cereal with skim milk and a piece of fruit OR;
2. 2 whole wheat toast with smothered with 2 Tablespoons of peanutbutter OR;
3. 1/2 cup oatmeal or muesli with skim milk and brown sugar for a little sweetness OR;
4. 3 eggwhites (scrambled/poached/boiled) with 2 pieces of whole wheat toast with fruit.
Drinks: Green Tea OR a glass of unsweetened Grape juice OR Skim milk OR Orange Juice with pulp.
after 2-3 hours have:
SNACKS
1. 1 serving of ANY non-fat yoghurt
2. Any fruit
3. 1/2 cup of peanuts, cashew, almond or walnuts. (unsalted and baked if possible)
4. 3 whole wheat crackers
after 2-3 hours have:
LUNCH/DINNER
1. 1 fist sized portion of chicken or fish with a hefty serving of steamed veggies and 1/2 cup brown/red rice.
2. Tuna (in waterm drained) with mixed greens and Extra Virgin Olive Oil with balsamic vinegar as dressing.
3. 1 palm size portion of whole wheat pasta with tomato sauce and salad greens again on the side.
4. 1 cup or bowl of Minestrone or a variation of. NOT CREAMY.
5. 1 fist-sized portion of ANY VIAND wit1/2 cup brown rice and lots of veggies.
after 2-3hours. Have a SNACK and after 2-3 hours again. Have DINNER.
ADDITIONAL TIPS:
- Drink a glass of water every 2 hours.
- Steer away from Iced tea, “fruit juices” with lots of sugar, fraps, etc.
- Have a glass of skim milk before going to bed – instead of chips and dips (which I still do when I’m on a mini-vacation)
- Have a CHEAT day once or twice a week. (I NEED THIS)
This is the sample menu I tell friends who ask me when they want to lose weight. I’m not a certified trainer or nutritionist – I just read a lot on this stuff and I actually like sharing anything that would benefit anyone. Just remember to amp it up with exercise even for just 30minutes each day.
