WEEK 8 - MAKING IT THROUGH THE HOLIDAYS

REMEMBER, THIS SEASON IS NOT WORTH DESTROYING ALL THE WORK & EFFORT YOU HAVE PUT IN...DON'T SPEND THE NEXT TWO MONTHS GAINING WEIGHT AND GOING THROUGH THE SHAME AND EMOTIONAL/PHYSICAL ROLLER COASTERS AS A RESULT OF POOR DECISION MAKING. ENJOY YOUR HOLIDAY BUT MAKE WISE, MODEST DECISIONS THAT WILL KEEP YOU ON TRACK AND FOCUSED SO THAT YOU CAN FEEL GOOD ABOUT YOURSELF AS YOUR ARE ENTERING THE NEW YEAR....REMEMBER, THE SEASON WILL END AND YOU WILL HARDLY REMEMBER WHAT YOU ATE BUT THE IMPACT AND RESULTS WILL BE LASTING...

A Few Tips for "On the Day" (i.e. Thanksgiving, Christmas, New Year's)

1. Workout the morning (or some part of the day)...it helps focus your mind, remind you of your goals, motivate you and keep you on track.

2. Be the one to bring health conscious (appetizers, desserts, or dishes) to ensure that there is something there that you can eat. I find this particularly helpful with appetizers and desserts....

3. Only eat what you REALLY WANT and use portion control. Determine "what's worth it" to you and enjoy those dishes...don't get a little bit of everything and be sure to weigh the cost before making your choices....fill half your plate with veggies

4. Don't drink up your calories either...

WEEK 7 - SOURCES OF OMEGA 3'S

If you ask folks what food group they should avoid, most will probably answer "fats." While it's true that, in large amounts, some types of fat are bad for your health (not to mention your waistline), there are some we simply can't live without. Among them are the omega-3 fatty acids...The benefits of omega-3s include reducing the risk of heart disease and stroke while helping to reduce symptoms of hypertension, depression, attention deficit hyperactivity disorder (ADHD), joint pain and other rheumatoid problems, as well as certain skin ailments. Some research has even shown that omega-3s can boost the immune system and help protect us from an array of illnesses including Alzheimer's disease. (http://www.webmd.com/diet/guide/good-fat-bad-fat-facts-about-omega-3)


7 MAJOR SOURCES OF OMEGA 3'S

1. FLAX SEED
2. SALMON
3. WALNUTS
4. SOYBEANS
5. SARDINES
6. CANOLA OIL
7. ENRICHED EGGS

WEEK 6 - SAMPLE MEAL PLAN

SAMPLE DAYS

B4 Workout: yogurt
Brkfst: oatmeal w/flax & boiled egg
Snack: Almonds & string cheese
Lunch: Tuna Sandwhich & Apple
Snack: Fiber one bar
Dinner: Salmon, Broccoli & Brown Rice
Dessert/Evening Snack: Vegan Cookie

B4 Workout: yogurt
Brkfst: Chocolate Protein Shake (w/almond milk, pb, strawberries)
Snack: kashi protein bar
Lunch: veggie sandwich w/ cheese & yogurt
Snack: mountain trail mix
Dinner: Salad w/tuna salad on top
Dinner/Evening Snack: ice cream/frozen yogurt/sorbet

B4 Workout: toast
Brkfst: yogurt&kashi lean cereal & boiled egg whites
Snack: apple & almond butter or peanut utter
Lunch: grilled chk. Wrap w/fruit
Snack: fiber one bar
Dinner: tacos w/ ground turkey & corn tortillas
Dinner/Evening Snack: trader joes guiltless br