During this week for breakfast I started eating a cup of yogurt every morning. The yogurt was Activia Greek Yogurt. Activia yogurt has a total of 120 calories. Activia is a low fat yogurt to help the digestive system. Eating Activia every morning will keep my digestive system strong and healthy for the ongoing process for my physical health. I looked up healthy meal ideas on pinterest this week for find some simple recipes for lunch this week. On Monday this week I ate Chicken Caesar wraps. These wraps consist of Chicken, Bacon, Romaine Lettuce, Croutons and Tortillas. Just this one meal has Protein and Vegetables, and that's just in one meal. Another goal I' going to accomplish is to have at least one option from the food groups in everything and anything I eat. By having at least one of every food group in every meal it should build up my strength and stability faster than just eating regular foods everyday. By saying "regular foods" I mean the junk foods that everyone has to have. For my running this week I started running/jogging with my dog. We both need to get in shape. Around the field in my backyard we have a dirt bike track that can be used as an area to run. The trail is not just like regular even ground. It is bumpy and hard, so therefore I have to make sure I stretch before and after each time I go out and run. I do not know the exact length of the trail but going around 4 or 5 times usually adds up to a mile. So when I start I start off with a power walk for about 10 minutes. After this I build up to a jog for another 10 minutes. And lastly I spend the last 10 minutes running, so everything is in equal increments. When you work in equal increments it balances out the work process. The purpose for these challenges are for myself to ¨upgrade my health. I would not consider myself out of shape but I also would not consider myself in shape either. Maintaining your health is a very important factor in your future self. Your present self impacts your future self. If you don't maintain your health it could lead to very serious health problems in the later future or even now. One health issue I have that restricts me from some activities is asthma. I was born with asthma and there's no getting rid of it, so I adjust. Asthma is by no chance one of the worst things I could have but in a way it holds me back from doing some of the things I love. When I was in middle school I use to run track. I use to love running but the pains I had in my chest restricted me of doing it all the time. I have to be careful in every activity I do, for if I am not I could get really sick.
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Breakfast
Monday- Nut Butter, Banana and Chia seed toast (packed with vitamins and minerals) Tuesday-Berry and Yogurt Smoothie Wednesday- Chocolate Quinoa Breakfast bowl (chocolate for breakfast! A great meal to try if you are ever looking for ideas!) Thursday- 2 scrambled eggs Friday- Strawberry Banana Smoothie Saturday- Cheerio Cereal with bananas Sunday- Oatmeal with blueberries Lunch Monday- Turkey and Cheddar roll up with berries, yogurt and trail mix Tuesday-Deli Meat and sticks of cheese with apples and fruit snacks Wednesday-Pasta Salad with yogurt, granola bar and fruit Thursday- Meat and Cheese sandwich with lettuce and tomato Friday- Egg salad sandwich with cheese stick Saturday- celery and peanut butter dip Sunday- Turkey, apple and watercress sandwich Dinner Monday-Tomato Spinach Shrimp Pasta (grilled shrimp) Tuesday-Sausage and Veggies Pot (a mixture on little pieces of sausage and mixed vegetables) Wednesday-Garlic Butter Chicken and Asparagus (Grilled chicken with veggies) Thursday- Chicken breast with shaved Brussel sprouts Friday- Grapefruit and avocado salad with shredded salmon Saturday- Brown rice bowl with turkey Sunday- Sweet potato and Spinach quesadillas Above you see my meal plan for this week. I feel it was a very productive week in the dieting group. The meals I have been eating have had a good number of calories and I feel all the needs of the food group were met some time in each day. One meal for breakfast I especially enjoyed was the berry and yogurt smoothie. This was classified as a meal. This meal was easy and very good. The smoothie had strawberries and blueberries and some blackberries. I added apple juice in the smoothie so it all evened out. I personally like smoothies very much. They are easy to make and give you nutrients in a drink. Smoothies also have the effect of filling you up which is really good because at the beginning of the year I would find myself hungry from walking up and down the stairs every day. Smoothies will probably the majority of things I fix for breakfast and snacks. I usually eat my breakfast around 6:50 or 7, so by the time I got to school and started walking up the stairs I would not be as hungry as I usually was. During weekdays I would eat lunch around 11:10. I was usually hungry so I ate mostly everything in my lunch box that day. Lunch probably has to be my favorite meal of the day. I say this because I don't pack my lunch, so it is usually a surprise for what I get to eat. The meals I ate at lunch I ate everything except for one snack that I would save for when I got home. Dinner was a big meal and filled me up very quickly each night. I feel that eating healthy just makes your body feel healthy all around. Workouts for this week were very interesting. On Monday when I got home and started and finished my homework. Later that day I went for a run up the road. From my house up and back down is about a half a mile. So I did that twice up and down at a steady pace to run a mile. Monday night I was worn out after so I got a good night's rest. Tuesday was a little different I started doing more with my core strength. I did workouts in rotations. In round 1 I started out doing 30 crunches the next activity I did was planks for 25 seconds and side planks for 15 seconds each side to add up to 30 seconds. I did all this 3 times. On Wednesday I did leg strengthening by doing wall sits for a minute, 30 squat jumps and lunges. On Thursday I started working on my arm strength by doing 15 push ups. On Friday I started doing stations working on core, arm and leg strength. Saturday and Sunday the stations were repeated. |