Healthy Meal Planning

Since starting Muay Thai in September, I thought I was eating clean and healthy, but recently sat with a friend who showed me I could be doing so much more.
My friend has educated hundreds of people on the Weight Watchers program and she was happy to give me a few tips to get me started. I created a chart that I use daily to track my food intake.

food chart

I was told that due to my level of activity (working out 3-4 times a week), I need to eat 3 proteins a day. Normally, I should only eat 2.
Here are some examples for serving sizes:

HealthDiet_headerProteins
2 eggs
5 oz chicken/fish
4 oz beef/pork
½ can tuna
1 c up cottage cheese

Starch
1 pc bread
2 pc diet bread
1 6” wrap
½ English muffin
¼ cup rolled oats
½ cup cereal (sugar free)
¼ cup dry rice
½ potato
3 cups popcorn

Vegetables
1 cup green vegetables
½ cup coloured vegetables

Fruit
½ banana
½ cup blueberries
1 cup red berries
1 cup grapes
medium apple, orange
½ cup melon

Dairy
½ cup milk
6 oz yougurt
1 oz cheese
½ cup cottage cheese

Fat
½ oz nuts
2 tbsp peanut butter
1 tsp oil/margarine

Xchange (100 calories)
Beer
4 oz wine
snack bar
salad dressing

These are some great guidelines to start with. Each week I will be posting a new menu plan so check back often!

22 Things Happy People Do Differently

I came across this article which I think is absolutely wonderful!

22 Things Happy People Do Differently

What a great way to look at life and great way to live your life. I can honestly say I can check off many of these points, but there is still (always) room for improvement. Everyone will have a different outlook on what makes them happy, but by incorporating some of these points, I think you’re off to a great start!

Happiness-Hands1

50 Pre and Post Workout Snacks

I’ve been trying to get to the gym as often as I can and sometimes that means not even going home for supper before I hit the gym. But before I go, I need to fuel my body. Here are some great ideas for snacks to have before you go!

Workout snacks

Some of my favorite snack ideas are:

Fruit and Cottage: Top ½ cup cottage cheese — a low calorie and higher protein option — with ½ cup fresh pineapple, berries, or melon. And voila!

PB Apple: For a quick carb fuel-up, slice 1 medium apple and serve with 2 tablespoons all-natural peanut butter.

Chunky Monkey shake: Monkey around with 1 medium banana, 1 tablespoon peanut butter, and 1 cup low-fat chocolate milk blended with ice.

Tuna crackers: Mix up a batch of light tuna salad for a quick bite. Add two heaping spoonfuls to a handful of whole grain crackers, and chomp away.

Dressed up oats: Load up on carbohydrates for a longer workout with ½ cup cooked steel-cut oats topped with 1 tablespoon dried fruit and 1 tablespoon shaved almonds.

Check out the complete list of 50 Awesome Pre and Post-Workout Snacks.

Perogie Soup

perogie soup copy
Ingredients
3 lbs. approx russet potatoes
3 cups of shredded cheddar cheese
1 lb sliced bacon cooked and crumbled
4 cups milk (2% or skim)
1 1/2 cups half & half
1 can [14.5 oz] chicken broth
1 8 oz light sour cream
1/2 cup of all purpose flour
6 chopped green onions + extra for garnish
5 Tbsp butter
2 minced shallots/red onion [about 1/3 cup]
3 cloves garlic, minced
1 tsp ground mustard
1+1 tsp salt
1 tsp black pepper

This is a great recipe to reach for if you have tons of left over baked potatos. Or if you’re planning on making potoatos for supper any how, make a few extra. If you don’t have potatos already made, lets start from the beginning.

Preheat the oven to 400°F. Scrub the potatoes, and remove any blemishes. Leave the skins on. Pierce with a fork, then wrap in aluminum foil. Bake in the oven for 1-1 1/2 hours until fork tender. Remove from the oven to cool down.

In a large pot or dutch oven, cook the bacon until crisp. Reserve 2 tbsps of bacon grease and discard the rest. Remove the bacon from the pot and set it aside for later. Add the 2 tablespoons of bacon grease back into the pot and cook the 2 finely minced shallots until translucent. Add the minced garlic and cook for another 2 minutes. Make sure you don`t over cook. Add the green onions and cook until tender. Add 1 tsp of salt and 1 tsp of pepper.

Assuming your pototos have had a chance to peel, cut each potato in half and scoop out the potato with a spoon. You can also chop up the pototo and add the skin into the soup as well, but I prefer a creamier soup. Take this opportunity to mash or stir your potato to the consistency you like. I used a potato masher to break down my potato. Add your can of broth. Remove from stove while you prepare the sauce for the soup.

Now in a medium stove top pot, melt the 5 tablespoons of butter then add 1/2 cup of flour, 1 teaspoon of salt, 1 teaspoon of dry mustard and black pepper to taste. Stir with a whisk until flour becomes a paste and slightly cook the flour.
Gradually whisk in the 4 cups of milk. Make sure you completely incorporate the flour mix into the milk. Bring to a boil stirring constantly, then lower the heat to a simmer. Allow the sauce to simmer for 4-5 minutes, until the flour has cooked. The sauce will appear thick.

Add 1 1/2 cups of low fat half & half and 3 cups of shredded cheese. Feel free to keep a bit out of the recipe to top the soup with later. Stir until the cheese has completely melted.

Add the sauce mixture into the potatos and place back on the heat. Add in the cooked bacon. (Reserve some if you wish to garnish with later) Bring the mixture up to a low simmer for 15-20 minutes. You can adjust the consistency of the soup by adding more chicken broth or milk. Also adjust for taste, adding more salt or pepper if needed.
Once soup is completely heated through, serve in a bowl and garnish with any of the following: chopped green onions, shredded cheese or bacon.