so to say "no processed foods", would be a little extreme given that everything that goes through any process is considered a processed food, ie milk, yogurt, bread, etc.
maybe we should have called this week....whole foods week. because that is really what i'd like you to focus on. in reading ingredients, this week, i'd like you to avoid foods that contain unidentifiable items. so if a bread is made with 100% whole grain, water, yeast, salt...and the like....eat it. If it is filled with things you cannot pronounce and have no clue where they might be derived....skip it this week.
so, things like canned beans are ok, but just avoid the canned items that contain more sodium than food, like so many do. crackers and rice cakes are ok, in their simplest form and other processed items that actually contain real food ingredients like larabars, and granola.
if you are worried about the "no lunch meat" this week, think about grilling some chicken breasts early in the week to cut up for sandwiches or chicken salad. cook a small turkey for sandwiches or make up a batch of egg salad.
some kinds of mayo can be pretty harmless if used wisely....i've seen some containing olive oil and very few other ingredients, never do the fat free because that is all chemicals. in fact they say that about milk as well. they say skim milk is so over-processed that it has very little nutritional value. a lot of nutritionist suggest organic whole milk, but if that terrifies you at least stick with the organic 2%.
i have already received some recipes that i will be sending out this week as well as my own. so keep those coming. also, any questions about what you might have in your kitchen, please post or forward them along.
remember: if you go out to eat, make sure you know what you're eating. if you're not sure if something may be processed or over-processed for that matter, stick to a soup or salad option. salad dressing can also ruin a salad, if the ingredients aren't listed on the menu....you might be better off getting lemon olive oil, or oil and vinegar. believe me!....i work in a restaurant.
hope everyone is doing well in your workouts. i will be posting some more workout tips this week in case you're starting to run out of ideas.
this week....monday 12:15 spin (1/2 hour)--@mv - lift after
tuesday 7pm yoga @ fed hill
thursday 9am pilates -- @ fed hill - run after
sat -- 10am (bonus circuit)
sun -- 10am (fun run or we can spin w/ donna;) )
measuring this week: about the same times as last, please bring your sheets so we can see your progress!
congrats on those that rocked the "no alcohol" this week. going into week 3 we will remain mindful of sugar and alcohol. don't blow your efforts, self control is quite becoming you know;)
the concept
starts november 1st!
what's a two-a-day....that means if you work out hard in the morning, you do a light work out later in the day. so, if you weight train in the morning, i would suggest a 20 or 25 minute cardio of your choice in the evening. or, vice versa. weights and cardio in the morning...yoga at night. whatever. workout ideas will be posted on the regular.
the second workout doesn't have to be crazy. it will just get you moving, get your metabolism revved and keep you from dipping into the candy bowl or the pie tin into the night.
the design...very flexible...workout 5 days a week, with 3 days doubled up. weekends off.
or...
workout everyday and double up once.
or...
any combination...you decide.
a calendar will be provided to keep you on track.
the 2nd component. FOOD!
every week we will have a goal. for instance...one week it might be no sugar, one week no alcohol, one week no eating out. don't be scared....it's feasible and you'll be surprised how much you'll learn about your eating habits and what's actually on your plate.
3rd component. online access and bonus workouts.
this blogspot address will be ours for the challenge. you'll have access to me and each other through this domain. you can bitch and complain or celebrate triumph all in one spot. here will also be our communication board about our upcoming goals and workout ideas.
bonus workouts will be available as well. sunday mornings might be a great time for makeup sessions. all of that can be arranged through our domain.
lastly, weekly weigh-ins and measurements.
measurements are an effective way to give you an idea of your progress...although the way your clothes fit is sometimes the best, and more importantly the way you feel. measurements are also a great tool to see what might be going on if we're not seeing changes. i.e. there might be something else inhibiting weight loss...diet, hormones, thyroid, etc.
we will be using the body fat scale for measurement, as well as tape measure so there will be several ways to track progress.
i look forward to taking the challenge with you.
all my best,
kat
kat@mvfit.com
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