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Exercise and Eats for Week of July 22

I’m kinda getting adjusted to the routine at my new job. There have been some big changes. The biggest being that my daily step count has dropped dramatically. At my previous position I was getting in about 5000 steps during my work day. Now, I work longer and my steps took a nose dive to about 2000. I need to get my calorie burn up during the day. So my idea is to do some type of activity during my lunch break. This week I am going to incorporate a yoga routine to add some extra activity. I use bodyrock.tv for ideas and they have a new flow routine I am going to do.

For weight management it is very important to do any extra activity throughout the day you can to increase your calorie usage or calorie burn so that you can balance out the calories you eat. The simplest equation for weight loss is more calories burned and less calories consumed. Pay close attention to what you eat because it is easy to “overeat” your activity.

red apple

Here is a look at my Dinners planned for the week. Recipes to come.

  • Sunday: MyFit Food Dinner
  • Monday: Grilled Rosemary Chicken with tomato and avocado salad
  • Tuesday: Slow Cooker Pork Tacos
  • Wednesday: Fresh Orange Glazed Chicken Thighs with whole grain rice
  • Thursday: Astro’s Game – no dinner planned
  • Friday: Grilled Fish and veggies

My Exercise plan for the week…

  • Sunday: 45 minute run
  • Monday: Strength/Circuit Training
  • Tuesday: Tae-bo
  • Wednesday: Cardio
  • Thursday: Rest
  • Friday: Strength/Circuit Training
  • Saturday: Step class and circuit training
  • Sunday: Run

Hopefully my schedule keeps(usually doesn’t).  But, I always try to have a plan and stick close to it. If you don’t have a plan for eating or exercising it is easy to get off track and repeat old unhealthy habits.  If that does happen, just refocus and get back on track.

Have a great week!

Lacy

Berry Good Frozen Pops

My 6 year old daughter, Addison, loves to help in the kitchen. She especially likes to mix things up for smoothies or popsicles. This child will try anything! AND most importantly she is always supportive of whatever I may concoct for dinner. 🙂

We recently bought some great popsicle molds at the local TJ Max in the shape of stars. I thought this would be perfect for Addi to make her creations in since one day she is going to be a movie star. 🙂 Seriously, she was saying lines from a movie today. Mark my words!!! (this coming from a proud mom)

Addison decided our first star-pops would be made with lots of berries. You can use fresh, frozen or canned.

Nutrition Tip: Frozen fruits are just as healthy as fresh. If you choose canned, the healthiest selection would be fruit canned in their own juices, avoid any syrups.

Addi’s Berry Star Pops

~2 cups frozen berries

~8 ounces of 100% juice (we used apple)

Blend ingredients until smooth in a blender. (You might pulse for a little while for some of the frozen fruit pieces)

Pour into pop molds or an ice-cube tray if you don’t have a mold.

Place in freezer until set. When ready to eat, run cool water over the mold/or bottom of ice-cube tray to help release them. And Enjoy!

Brent getting in on the action. 🙂

As always,

Sublimely Lace

Eat Healthy at your Summer BBQ

I don’t know about you , but I love love love summer time! But I know that it is harder for me to eat healthy with all the activities that go on. Here are a few tips I use to help me keep on track. I hope you will find them helpful as well.

I try to eat healthy most of the time but I do indulge myself because , hey, it’s summer!

1. Have a plan! It is easy to say “I am going to eat healthy at the BBQ today.” What does that mean? This broad statement can set you up for failure. Try to spell out specific goals you can follow through with during the event. Write your plan down and stick to it. You have to remember to do it!! It’s easy to forget once you get there.

2. Bring a dish that you know is healthy. It’s okay to be known as the person who always brings a veggie tray with hummus or cut up fruit for everyone. Trust me, I am this person. Guess what?? My friends count on it because they are trying to eat healthier too.

3.  Make sure you sit away from the food table. You will be less tempted to keep mindless snacking. This type of snacking makes your calorie intake go up and up. Stay away from the food and mingle or visit with friends who are away from the table as well.

4. Plan to eat on a plate and make only one trip to the food table. Avoid taking bites of food without having it on a plate first. It is easy to overeat when you aren’t keeping track of the portion sizes of what you are eating. Make half your plate fruits and vegetables. 1/4 of the plate grains and 1/4 meat. Use ChooseMyPlate.gov to help.

5. Add extra activity. Try to workout extra a few days before and after your summer celebration to help balance the extra calories you will be taking in. It is really easy to overeat your usual activity so adding in extra is great.

6. Limit empty calorie beverages. Try to drink only one regular soda, sugar sweetened tea or alcoholic beverage. Stick with water or unsweetened tea after you have had a high calorie drink.

Enjoy your summer!!

Sublimely Lace

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