All week my clients tell me how well they eat and then…… there’s the weekend! Our husbands and kids are home, friends are calling to meet out, there are games to get to and parties to attend. There is “less structure” as one of my friends’ put it and it’s much more difficult to be mindful of what you’re eating! Who really feels like cooking on a Friday after a busy week! Here are some suggestions to help you stay on track and not sabotage your week of good habits in a three day span!
*You won’t feel like it but….do a quick run in the grocery store on Friday to set yourself up for success on the weekend. Just run the outer perimeter and grab veggies, fruit, natural turkey from the deli for lunch/snacks, and a roasted chicken or frozen shrimp for dinner, and whole grain waffles, milk, and cereal for breakfast. This trip can be done in 20 min or less as you do it more often.
*If you can’t make yourself stop in store on Friday- save it for Sat am and instead, pick up sushi on your way home from work- stay away from the fried selections or the rolls with creamy sauce on top
*Stay active on the weekend- go for a bike ride with the kids, push them in a stroller for a jog on the trail, or go for a hike.
*If you’re getting together with the girls, go for a walk and chat and bring a picnic lunch…it’s relaxing, it’s healthy, and you can still bring a bottle of wine.
*If you have plans to go out to dinner, eat a snack before going so you don’t crave the carbs on the table (a.k.a bread and butter). Look up the menu ahead of time and choose some healthy meals ahead of time so you’re not put on the spot.
*If you’re celebrating and going out to your favorite restaurant- by all means enjoy your meal! Plan for it, eat extremely well all day (that doesn’t mean starve yourself) and know one meal isn’t going to ruin your good efforts all week.
*keep quick and healthy appetizer ideas available for last minute company. I keep edamame and guacamole in the freezer, along with hummus and carrots and snap peas in the fridge. Wheat Thins or Triscuit Thins are also good to have on hand.
Here are two great salad/dip recipes that are quick and easy and so healthy. The first is egg salad which I usually run from because the thought of eggs mixed with mayo grosses me out. This recipe uses hummus instead- here it is: (taken from Family Circle April 2011)
*chop 6 hard boiled eggs
*fold in 3/4 cup greek olive hummus and 2 stalks chopped celery
*refrigerate for an hour and serve as sandwich on whole grain bread or use as dip with whole grain crackers
Here is a recipe for a quick salmon salad if you’re tired of eating tuna salad it’s a nice change and again…so healthy b/c full of protein and omega -3′s! (recipe from Family Circle April 2011)
Mix together:
*2 cans wild alaskan salmon, drained
*1/2 cup chopped celery
*2 thinly sliced green onion
*3 T chopped sweet pickles
For dressing:
*1/3 cup light mayo
1 T lemon juice
*2 tsp fresh dill
Add the dressing to the salmon mixture and toss to coat. Cover and chill for an hour. Serve as a sandwich, on a green salad, or with whoe grain crackers
If you signed up for class, you’re exercising regularly! You will want to eat to maintain lean muscle and keep your metabolism high, burning a lot of calories all day. Refrain from mindless snacking and eat with a purpose…it will change your body!