This Week's Challenge: Eat to Replete

I don't know about all of you, but I can't eat before morning boot camp.  So when I reach my front door afterwards, I'm ravenous.  My first instinct is to reach for carbs, especially if I'm feeling like I need a boost. 

But don't forget the protein.

Aim for 30 grams of protein within 45 minutes of finishing a workout to improve recovery.  How can you do this?  Here are 3 of my favorite ways to get about 30 grams after a tough morning at boot camp:

Smoothie
1 cup plain Greek yogurt
1 cup 1% milk
1 banana
1 cup frozen fruit

Add milk to blender.  Blend in frozen fruit, then banana, then yogurt.  Blend until smooth.

Eggs & Veggies
2 whole eggs  + 1 egg white, scrambled
1/2-1 cup sauteed veggies (I like onions, garlic, peppers and spinach)
1/4 cup shredded cheddar cheese
Salt & pepper

Saute veggies in nonstick skillet until tender.  Whisk eggs and cheese together, add salt and pepper then pour eggs over cooked veggies in skillet until no longer runny.  Fold and serve.

Nut Butter & Banana Sandwich with milk
2 slices protein-rich bread (I like Ezekial with 4 grams of protein / slice)
2 Tbsp natural peanut or almond butter
1 banana
12 oz 1% milk

Of course, protein bars and powders CAN be a shortcut, but I prefer to get my nutrients from real food.  And unless you are in a hurry, you should too..

Share your favorite ways to refuel on our Facebook page.

Your Weekly Challenge: Don't Be a Distracted Eater

Do you eat in front of the TV?  Or read the paper during breakfast?  Or do you have lunch with your coworkers during meetings?

 

If so, you might want to rethink your potentially hazardous habit.

I know I'm guilty myself.  I truly believe that I can multi-task well. If I'm home alone, why sit at my table by myself to eat when I can watch the evening news and/or dine in the "company" of  my Facebook or Twitter friends at the same time?   I can listen in on a conference call while eating.  Why take time out to do just one thing?

Here's why.  According to a UK review of 24 past studies, if you eat meals or snacks while watching TV, playing video games or reading (a book or online) you are likely taking in more calories during that meal, especially if this happens later in the day.  This may not be a problem if you are happy with your current weight, but if you want to shed a few pounds, this isn't going to help you reach your goals.

My challenge this week?  Be present.  Be mindful.  And think before you eat.

How do you get started?  Meetings over lunch may be unavoidable, especially those mandated by your manager; however, on your own time, you can choose your surroundings for meals and social events to make the situation work in your favor.  Start with these 3 steps:

1.  Turn off the TV, the smartphones and the tablets.  Whether you have a family at home, roommates, or it's just you, turn it off.  Focus on the smell, the flavors and how full you feel instead.  It might be a little awkward at first, but if you are with friends or family, this might actually force you to talk to each other.  (A+ for those who already do this!)

2.  Don't eat in the car.  I know it's tempting to take your coffee and/or breakfast to go in the car for that hour-long commute in the morning.  If you simply don't have time to eat before hitting the road, take your breakfast to go, sip your coffee in the car, and eat the food you brought once you get to the office.  Not only does this make you a more mindful eater, but you'll be a more alert driver and your car won't need as many trips to the car wash vacuum either.

3.  Take your own snack to the theatre.  Movie theatres are a perfect example of distracted eating.  You buy a bag of popcorn and a drink, the movie begins and before you know it - it's gone.  I made this mistake one day with movie theatre candy.  I hadn't eaten lunch and stupidly thought I'd just sub the calories and splurge on one of my favorites. I managed to eat the entire box. Yes, the movie theatre size box.  And my stomach wasn't the same for the next 24 hours.  If you want a treat, pack a small snack in a ziploc bag in advance and a bottle of water.  And carry a big purse. 

How do you focus on eating healthy?  Share your tips on our Facebook page!

Today's challenge: #MeatlessMonday

My veggie burger and salad in Vancouver, BC last summer.

Boot camp is back! After a week off for Spring Break, I'm sure many of you - including vets - were feeling the effects today. 

This week's challenge is actually a monthly challenge.  For each Monday during the next 4 weeks of boot camp, I challenge each of you to make it a meatless monday. 

I actually started doing this not long ago myself.  Last Monday I had these delicious black bean wraps with avocado salsa.  This week's dinner?  Good Measure Meals fresh, locally-prepared vegetarian meatloaf with parsley potatoes and roasted Brussels sprouts.  Yum.

Why go meatless? 

According to the Bloomberg School of Public Health at Johns Hopkins, Americans consume 8 ounces of meat per day on average (including processed meats, beef, pork, poultry, fish and game meats) – 45% more than recommended. Going meatless just one day a week can make a difference - and even reduce your risk of  cancer, heart disease, and diabetes.

 

Not only is going meatless once a week good for your health, but it can also help limit your carbon footprint - saving resources like fresh water and fossil fuels.

Why Monday?

Monday is the first day of the week, making it the perfect time to plan our meals, evaluate our food choices and set our plans for the coming week.  

 

Make each Monday meatless and you have an automatic reminder to start your week off on a nutritious note. Every week becomes another opportunity to focus on health.

But I love my morning chicken sausage and turkey bacon! 

Try a vegetarian sausage and/or vegetarian bacon instead, or substitute eggs for meat.  Make eggs healthier by using 1 egg + 1 egg white instead of 2 eggs.

I eat a sandwich everyday for lunch and I can't imagine one without meat! 
Make a peanut butter sandwich with banana instead of jelly or try almond or cashew butter for a different flavor.  Not a nut fan or have a nut allergy?   Try filling a wrap or whole wheat pita with veggies and hummus. 

My husband won't eat dinner without meat.   I don't see how this can work in my home?
Start out with vegetarian versions of familiar dishes.  Think eggplant parmesan, vegetarian lasagna, bean burritos or tacos, or a veggie plate with a rainbow of colors. 

Looking for ideas?  Try three of my favorite resources for meatless recipes!

Vegetarian Times
Cooking Light
Meatless Monday