Wellness Wednesday

Get your mind right! Fitness is mostly mind over matter. Start this journey knowing that there will be  challenges, there will be monkey wrenches thrown, aches pains, and a slew of other obstacles. Be prepared and have a plan. What if you can’t get to the gym, do you skip the workout? Hells bells no! What if someone brings doughnuts into work? There are so many challenges that  will be  unique to you and your journey. Take a moment to think about those and make a plan as to how you will overcome.

IF you should happen to “Mess up” during a meal, pulleeze don’t wait until Monday to start over!! That’s an Urban Legend, IJS. Start fresh with the next MEAL. Your meals should be clean meals. A good rule of thumb is if YOU can grow it, pronounce it, and God made it…it’s probably okay. Keeping in mind God did not make processed foods or food that will not go bad. Another good rule of thumb is if it’s in the middle of the supermarket it’s something man threw together. Leave it there. Shop on the perimeter of the supermarket, there you will find the fresh produce, chicken, fish, dairy etc. Things  on the shelves have been there forever and the perimeter will spoil.

Plan your meals for the week and then go do your  grocery shopping. Prep on the weekend and take the guess work out of your meals for the week.

This is also a great time to hit your local farmer’s market and try some different spices, and other natural flavorings.

When using oils try coconut and EVOO ( extra virgin olive oil) and a great tip for dispensing oil is a spray bottle. Just your regular spray bottle that you can get from Walmart. And just use 1-2 sprays when you are sautéing.

Make sure you buy healthy snacks to keep with you at all times, especially when you are out and about. Some good choices are a fruit and nut mix (not trail mix). Just fresh fruit and a handful of nuts. An ounce or 2 of protein with veggie sticks. Protein shake. A low carb high protein bar.

I recommend water, water water! I personally don’t drink sodas very often ( I may have 1 every few months, seriously) I don’t use Crystal Light very often either. There are tons of things to add some kick and flavor to your water and I’ll give arecipe at the end of this post.

Cardio, Cardio, Cardio is your friend. Start walking. Depending on you and your starting point( health and physical limitations) I would shoot for 2 miles per day. It’s a great time to decompress from your day and be alone with your thoughts. Or a great way to start your day, blast your music get those endorphins poppin.

Now keep in mind I am not a personal trainer or nutritionist. I’m just someone who decided to make a positive change in my life. And I’m willing to share what I have learned during my journey.

Detox Water:

  • Lemon: Lemon water makes for a powerful detox drink; lemon juice helps to cleanse and alkalize the body. Add one thinly sliced lemon to a large pitcher, or squeeze fresh lemon juice into your glass.
  • Mint: Mint adds a touch of sweetness without the sugar to your water, and it also helps settle your stomach and aids in digestion as well. (use 3-4 leaves)
  • Cucumber: Cucumber water isn’t just for spas. Adding a few slices of cucumber to your water makes for excellent rehydration, and cucumber contains.( Thinly slice 1 medium )
  • Ginger: The spicy root helps cleanse out your system, aids in digestion, and settles your stomach. A little goes a long way, so start with a few thin slices, and add more as necessary.

Makes 1 pitch or 10 cups

Breakfast/snack option

Egg and Spinach Quiche Cups

  • 10 ounces frozen chopped spinach
  • 3/4 cup egg whites
  • 3/4 cup shredded  fat free cheese
  • 1/4 cup green bell pepper, chopped
  • 1/4 cup onion, chopped fine
  • hot sauce (optional)
  1. Microwave the spinach on high for 2 1/2 minutes.  Drain completely.
  2. Line a 12 cup muffin tray with foil baking cups.  Spray the cups with cooking spray.
  3. Combine the egg substitute, cheese, mushrooms, spinach, peppers and onions in a bowl.
  4. Add hot pepper to taste.
  5. Divide evenly among the cups.
  6. Bake at 350 for 20 minutes or until knife inserted comes out clean.
  7. May then be frozen if desired.

Makes six muffin cups, 75 Calories each

Alright ladies allow this info sink in and follow the blog. I’ll post more tips, recipes, and motivation… regularly. Check -in  using this post with questions feedback suggestions. Let me know how you are doing. The good the bad and the ugly. Lets help keep each other accountable and motivated.


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