Monatsarchiv: Februar 2012

Haarbrosche


24-2-12

 

Gestern habe ich Krafttraining gemacht und meine Gewichte eine Nummer höher geschraubt und vesucht, alle Wiederholungen zu schaffen (4×15). Ich war so stolz auf mich und merke, wie gut ich mich in meinem Körper fühle, auch wenn er sich nur ein wenig verändert hat.


Stiefelaufbewahrung


Schuhaufbewahrung


Let it go


Leaner Legs, Tighter Butt


Grocery Shopping List

Here are foods that I recommend in a healthy diet. Obviously you shouldn’t try to get THEM ALL at the same time. Try not to keep fresh fruits and veggies in your fridge for over a week. They will lose basically all of their nutrients. So buy small and buy often, unless you have a huge family that can eat really quick!

You can print this out and take it with you to the grocery store – I love Trader Joes, Whole Foods, Sprouts, and all farmers markets. I also shop at Asian food stores for special veggies and things that I cannot find elsewhere.

VEGETABLES:

so fresh & delicious

  • Broccoli
  • Green beans
  • Asparagus
  • Baby carrots (dip this with PB, so good!)
  • Tomatoes
  • Cucumbers
  • Romaine lettuce
  • Baby spinach
  • Onions
  • Red pepper
  • Mushrooms (all kinds! and this really should be under fungi)
  • Seaweed
  • Sweet potatoes
  • frozen edamame, shelled (you can get this at Trader Joes or Asian food markets)

FRUITS:

  • Any that are in season!
  • Try to avoid too many dried fruits as you can easily overeat them and consume way too many sugars
  • Bananas – I ALWAYS have this around in any season
  • Blueberries
  • Strawberries
  • Mangoes
  • Cantaloupe (did you know that a whole one is only 188 calories?)
  • Honeydew
  • Nectarines
  • Avocados

GRAINS/BREADS/NOODLES:

GREAT SOURCES OF PROTEIN:

  • Egg whites, I buy liquid egg whites so I don’t have to waste the yolk
  • Chicken breast
  • Tofu
  • Tempeh
  • TVP textured vegetable protein
  • Seafood: white fish, salmon, scallops, canned tuna in water
  • Lentils
  • Black beans

NUTS/SEEDS:

  • Ground flax seed
  • Raw unsalted sunflower seeds
  • Roasted and unsalted almonds
  • Pitaschios
  • Freshly ground unsalted peanut butter from Whole Foods (you must try the grinding machine! so cool!)
  • PB2, the greatness of peanut butter without the fat, only 45 cals for 2 TBS versus 200 cals reg. PB

DAIRY & DAIRY SUBSTITUTES:

  • Non fat or low fat 1-2% cottage cheese
  • Non fat plain greek yogurt
  • Almond cheese (my latest discovery at Whole Foods, I love it, and yes it does melt)
  • Almond Breeze almond milk, unsweetened vanilla
  • Laughing cow cheese wedges

SUPPLEMENTS:

  • Vanilla whey protein – I don’t have a fave one that I can recommend, but try to find one that is low in carbs and sugars, preferably under 3g each in every scoop. Each scoop should have at least 20g of protein!
  • Other options are soy protein, rice protein, pea protein, egg protein, hemp protein, and casein

EXTRA FLAVOR & SAUCES:

  • Salsa in place of ketchup
  • Sriracha (OK, just kidding, I don’t REALLY recommend it as part of a healthy diet…but I do love it. Nothing wrong with a little spice to make you drink more water and to raise your metabolism, right!?)
  • Lemon – try to squeeze it on top of anything from baked chicken to sushi.
  • Mrs. Dash seasoning
  • Tabasco sauce
SWEETENERS:
  • Stevia
  • Honey
  • Ground cinnamon
  • Medjool dates

LOTS & LOTS OF WATER!!!

 

source: blogliates.com