A few house keeping items today on top of groceries, announcing last week’s winner, this week’s challenge and office hour scheduling!
Above you can see this week’s groceries to supplement a lot of what I have left over from last week.
TOP LEFT: CARBOHYDRATES: Raspberries, Apples, Sweet Potatoes, Green Beans, Brussel Sprouts, Lucinto Kale, Red Leaf Kale, Unsweetened Organic Applesauce, Broccoli Crowns
TOP RIGHT: FATS and “Others”: Pink Himalayan Sea Salt, Black Peppercorns, Coconut Oil Spray, Almond Butter, Avocados
BOTTOM RIGHT: PROTEINS: Chicken Breast, Chicken Thighs, 93% Lean Ground Beef, Flank Steak, Boulder Breakfast Sausage, Boulder Chorizo, Eggwhites
I did prep a few foods yesterday knowing it was going to be a hectic week and that not having anything ready to eat is my personal pitfall. I will post recipes during the week but here is the first, extremely easy one that sets up well and provides you with an easy, portable P/F/C all week. Enter: MEATZA
I had two packages of Ground Turkey from last week that needed to still be used. I turned the oven on at 425 degrees to preheat while I chopped mushrooms, bell peppers, broccoli, brussel sprouts, red onion and olives.
I put all the veggies in a frying pan with some coconut oil to sautee and spread ground turkey out on a greased cookie sheet about 1/2 inch thick to make my “crust.”
I placed cookie sheet in the oven and let the turkey cook until baked through. About 20 mins.
Then I removed the sheet from the oven and dressed the topside with a sugar free, whole foods marinara sauce. I like Mezzeta’s Garlic Marinara. On top of that I placed the sauteed veggie toppings that were made in the frying pan. i put the sheet back in the oven for 5 minutes to heat through and crisp veggies. Oui la! Protein, fat and carbohydrate in one simple meal that is easy to pack for days! Our NEXT ORDER OF BUSINESS: OFFICE HOURS
Office Hours this week will be Tuesday @ 5:30 PM-7:45 PM, Thursday 5:30 PM-7:45 PM, Friday 8:00 AM-10:00 AM and Sunday 5:00 PM-6:00 PM. There will be NO Saturday office hours this week!!!!!
Also, since there was quite a line-up last Tuesday there is now a sign up on Zen Planner. You may go into your account and under “Make Appointments” you will be able to find time blocks. This is NOT necessary to meet with me. It will just expedite your needing to wait. If you sign up for a block on Zen Planner it is yours and you will be prioritized before those who did not sign up previously. If you are not there for your appointment you will be skipped and I will help someone else during your block. You always may come to office hours, sign in on notepad and wait to be seen. Remember, there is mobility on Tuesday nights and Yoga on Thursday nights starting at 5:30 so you can always take advantage of recovery points while you wait.
Week One Challenge Winner : DEBBIE WEIDMAN w/ 24 total points! Way to go Deb! Pick up your prize from the gym on Monday. This week’s prize is a gift bag full of Food Challenge approved goodies from Whole Foods! What will it be next week????
Which leads us to…
Week Two Challenge: EAT YOUR VEGGIES.
You should be eating 6-9 servings of veggies a day! For clarification on easy serving sizes check out this link.
For the average Food Challenger this is going to be approximately 2.5 cups each meal of varied veggies.
I will give an unlimited amount of points for the consumption of green, salad or water dense veggies! Typically these are plants that grow above the ground. Example are as follows but are not limited to:
1 Large Handful/1 Fist =1 Serving
Green Leafy Veggies (Kale, Spinach, lettuces, collard greens, cabbages, etc)
Cucumber, Broccoli, Sugar Snap Peas, Green Beans, Brussel Sprouts, Cauliflower, Mushrooms, Onions, Celery, Bell Pepper, Tomatoes, Zucchini, summer squash, artichokes, radishes, etc
I will give you a maximum of 2 points/ day for the consumption of starchier, more carbohydrate dense veggies. Typically, these are plants that grow below the ground. Examples are as follows but not limited to:
1/2 Fist/Cupped Handful =1 Serving
Sweet Potato, Potato, Butternut Squash, Spaghetti Squash, Carrots, Turnip, Beets, Parsnip, Jicama, Corn, Eggplant, etc
*** note that these portion sizes are for those of us with goals of FAT LOSS. For those of us with lean mass gain goals you should up the size by at least 1/2****
The winner will be announced next Sunday. Points must be submitted by Saturday, October 25 @ 12:00 PM.
For clarification: This does not give you free reign to stop eating NON Ingredient WHOLE foods, P/F/C at every meal and doing some sort of recovery. Long term those points will add up for other prizes. Challenges are additional to one another.
What this means: You should be eating a protein/fat and carbohydrate at every meal. Ingredients are out. THIS INCLUDES ALL SUGAR and ALCOHOL. You should be recovering by eating clean, getting a good amount of sleep, learning something new, doing mobility, etc. In addition, you are now being challenged to add more vegetable into your day!!! Veggie points are what count this week but the outcome we are hoping for is a nutrient rich, broad variety of colors in your diet. This will equal more micro-nutrients and better health. Eventually, these veggies will/should take place of some less-than-desired health foods. Get it? Good.