Family Dinner

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Does the whole family eat the same dinner?

Every families’ situation is different, so do what works for you. But if everyone eating the same is not working or you’re often going out to eat, be creative to find healthy solutions. Tonight Matt and I split a Blueberry Banana shake plus I had a salad of Baby spinach with nitrate-free low-sodium turkey diced, green apples, pine nuts and light Raspberry Vinegar Dressing (store bought).

Matt had his turkey in quinoa we already had on hand with avocado. Our son usually eats whatever meat has been made, dipped in BBQ sauce, and a couple sides like broccoli, sweet potato fries, yogurt and/or watermelon. Three different meals yet everyone’s happy and it was cheaper, faster and healthier than eating out.

I say this not to be like “look at us” (because believe me, we occasionally splurge!) but instead to create awareness for what might be causing weight gain for you, your spouse or your kids. Evening time and dinner is where a lot of people and their kids get off track.

Peanut Butter Banana Shake

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What’s your favorite post-lifting meal or snack?? This is MY favorite post-lift meal‬. Change it up to meet YOUR needs, i.e. you can add more calories using a whole banana and/or adding dry oatmeal.

Or add Peanut Butter if you’re not having it as a post-lifting meal (the fat in PB, although “healthy fat,” slows delivery of the whey to your muscles).  I add Stevia too.  And I prefer “Just Great Stuff” powdered peanut butter for my post-lift shake vs PB2 because it seems to have cleaner ingredients. You can buy it on Amazon.com ‪

Chicken with Yogurt and Dijon

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Lunch! The chicken has a layer of greek yogurt and Dijon mustard mixture for a creamy healthy condiment

And of course it’s on Sesame Ezekiel toast!

Vanilla & Maple Oatmeal

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You like?!

I usually have more color in my meals/snacks as a rule of thumb (like leafy greens and fruit) but this rainy day, pre-cardio fuel called for oatmeal ‬.

I used 2 packets instant oatmeal (use maple brown sugar flavored or any flavor you choose, or make steel cut oats), add enough water that it’s VERY soup-like, heat in microwave 1 minute, let it cool a little, then stir in 1/2 scoop Superfood and Protein supplement (aka Vanilla Shakeology). Heating Shakeology messes with its nutritional superpowers, but to my knowledge, adding it to something warm does not.

300-400 calories depending on brand/flavor of Oatmeal, 16-22g protein, low sugar if you use a lower-sugar oatmeal or steel cut oats. Enjoy!

Would You Eat This?

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Would you eat this?! It was sooo incredible! Our friends (with amazing fitness transformation success by the way) are visiting and  Robb made this for all of us earlier today!

It’s scramble of eggs, egg whites, low sodium turkey, baby spinach and tomatoes..with red pepper hummus on the side and Chelsea’s ‪yum‬ art with sriracha!
And that’s an Ezekiel muffin on the side (found in most, but not all, grocery stores freezer section).

Clean Food

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Does it help you to SEE clean foods posted?!? It does for me (well, as long as it LOOKS good).

This was a salad I made when we grilled out with some friends.

It was baby spinach and spring mix with cherry tomatoes, no-salt-added Chick peas, avocado, and pine nuts, and No cheese (did anyone notice I overcame my Feta addiction?) I had mine with a light balsamic store-bought dressing, but it’s great with red wine vinegar and oil!

Are you on track?

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Are you on track so far today?! I’m SO excited to be back in my eating routine!!

In Vegas I relied on my 2 Shakeologies per day (usually Vanilla with a banana and a single-serve Almond Butter pack), the single serving packs of low sodium tuna I added to garden salads from in-room dining, sushi, apples, almonds and my protein bars!

But even the occasional drink or “off” meal had me feeling sluggish, bloated and dehydrated.

This is Sesame Ezekiel toast with low sodium tuna (haven’t grocery shopped yet) mixed with avocado, celery and nonfat plain Greek yogurt.

Travel Solutions

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When you’re traveling and in hotels, at airports, etc., you can usually get lettuce and veggies from most ANY restaurant or customize one of the salads on the menu.

Skip the cheese, the nuts (because they’re almost ALWAYS butter or sugar-coated), the croutons, the side of bread, bacon bits, the dressing it comes with, etc. Nothing wrong with the occasional loaded salad, this is just for those trying to stay on track while traveling and having to eat out at every meal.  I scale it down to the veggies and ask if I can add a PLAIN grilled chicken breast as a side for my protein on top.

But if they are adding high sodium lunch meats, or pre-cooked chicken loaded with high-sodium marinades, then I just add my low sodium single-serve tuna packet I carry in my purse as I did pictured here with the in-room dining garden salad EVERY DAY from the MGM Grand last week. I don’t eat this tuna daily but it works in a bind! I ask super politely to customize and offer to pay extra.

Keep Your Muscles Fed

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Raise your hand if you sometimes do Shakeology twice in one day! This was one of those days, but it kept me on track.   I eat 5-6 small meals a day–gotta keep your metabolism MOVING and muscles FED.

Pre-workout Snack

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What’s your favorite pre-workout snacks or afternoon treat?

This is half of an Ezekiel muffin, toasted (at most grocery stores -freezer section), with organic Just Great Stuff chocolate powdered Peanut Butter (found online) and banana slices (obviously). Or I do raspberries!

If I have an hour or so to digest before the intensity begins, this will do it. But ideally, I eat two of these and give 2-3 hours to digest and drink water.

I like E&E with lemon-flavored “Crystal Light Pure” in it or my coffee before a workout. I’m not saying this is what YOU should do, everyone has different needs, tastes and goals:).