A week of menus and strategies to get back in shape, brought to you by the By Marie Dufour, RD - Monday, we talked about cleaning up the nutritional damage from overindulging during the weekend. Tuesday was about stepping it up lightly. How are you feeling today? The "liver crisis," as the French call it, should be a memory by now and you're ready to start sensible and healthy nutrition.
Wednesday is the middle of the week. Last weekend is but a memory and you're already looking forward to next weekend. Funny how we seem to live for the weekend! So, let's get moving, literally.
If you've been trying my before-getting-out-of-bed body-waking exercises, add a few: abdominal obliques and pelvic tilts for example. Once you're up, power-walk and squat through 4 songs... you're now up to 12 minutes of exercise. If you have stairs at home or even only one step, use that for a step workout. Pump it up to raise your heart rate...
Now, for the food:
- Wednesday Power Breakfast: 2 poached egg whites, 1 whole wheat toast, 1 orange
- Mid-morning pick-me-up - 6 oz latte, artificially sweetened
- Wednesday Power Lunch: 3 oz grilled turkey breast, 1 cup green beans, ½ baked potato, 6oz plain NF yogurt.
- Snack attack - 1 small banana
- Wednesday Power Dinner - 1c. leek soup, 1 c lentil salad, 2c mixed green salad, ½ cup NF flan.
Total for the day:
1300 Kcals, 183g carbs, 83g protein, 23g fat (only 5g Saturated), 25g fiber, 1500mg sodium
100% of daily values for: All B vitamins, vita. A and vit.C - 100% of calcium, magnesium and zinc. And 100% of fiber.
This was a day high in protein and fiber, sure to make you full in spite of the low calorie count.
Until tomorrow....
domino marie
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