FOOD & WORKOUT JOURNAL – MAY WEEK 4

Hello, hello! I hope you guys are having a great day.

As promised, I want to share my food and workouts with you as part of my renewed focus on my health and well being. Just a reminder, I find that tracking my food and workouts as well as sharing them with you on the blog helps hold me accountable. I am not counting calories or points this time around, just focusing on eating primarily healthy, natural foods. When it comes to workouts, keep in mind that I am currently recovering from a strained hamstring and bruised cuboid which have limited my workouts.  Luckily, last week was the final week of low-impact workouts and now I have the all clear from my doctor and physical therapists to ease back into running and high intensity workouts!

Week two was another great week and I’m now down 5 pounds total so far (3 pound week 1 and 2 pounds week 2).  I am tracking my workouts daily, but only tracking my food Monday morning through Friday afternoon. While it may not work for everyone, I find that allowing myself the freedom and flexibility to enjoy on the weekends helps me. I am also limiting alcohol to Friday and Saturday, with a goal to have no more than five glasses during the course of the weekend.  You will also see that I am a creature of habit. This week my dinners were a bit more random due to our schedule but overall it was nice to go into the weekend looking forward to wine and delicious meals versus feeling bloated and off-track from the week. I wasn’t working from home most days last week so my lunches were primarily eaten on-the-go.

• Monday
  • Breakfast: Coffee w Unsweetened Almond Milk, Fage 2% yogurt, 1/4 cup Purely Elizabeth granola, strawberries, chia seeds and flax seeds
  • Lunch: Salad (spinach, grilled chicken, egg whites, celery, tomatoes, carrots, red peppers, salt, pepper, olive oil, lemon, and red wine vinegar)
  • Snack(s): Apple with almond butter drizzle (~ 1 tablespoon), 1 cups Puffins
  • Dinner: Grilled swordfish, grilled corn and tomato salad and grilled asparagus
  • Water: 10 glasses
• Tuesday
  • Breakfast:Skim latte, Fage 2% yogurt, 1/4 cup Purely Elizabeth granola, 1/2 banana, 1/2 c strawberries, chia seeds and flax seeds
  • Lunch: Salad (spinach, 1 egg + 1 egg white, tomatoes, cucumbers, peppers, onions, balsamic)
  • Snack(s): Apple with almond butter drizzle (~ 1 tablespoon)
  • Dinner: Grilled garlic and lemon boneless, skinless chicken thighs, grilled asparagus, side salad
  • Snack: 1/2 c Puffins + 10 chocolate chips
  • Water: 10 glasses
• Wednesday
  • Breakfast: Iced coffee, Fage 2% yogurt, 1/4 cup Purely Elizabeth granola, 1/2 banana, chia seeds and flax seeds
  • Lunch: Salad (romaine, 1/4 avocado, grilled chicken, tomatoes, red onion, peppers, hummus, lemon juice) and Health-Ade Kombucha
  • Snack: orange + 1 serving almonds, unsweetened iced green tea
  • Dinner: Homemade grilled chicken sandwich with letuce, tomato, pickles, barbecue sauce served with  grilled asparagus and 2 pickles on side
  • Water: 8 glasses
• Thursday
  • Breakfast: Coffee w Unsweetened Almond Milk, Fage 2% yogurt, 1/4 cup Purely Elizabeth granola, 1/2 banana, chia seeds and flax seeds
  • Lunch: Salad from NYC deli (Spinach, grilled chicken, edamame, tomato, carrots, cucumber, celery, green peppers, salt, pepper, olive oil & balsamic)
  • Snack(s): orange + 1 serving almonds
  • Dinner: A few shared appetizers, Veggie burger + 2 pickles and a Brooklyn Summer Ale enjoyed outside with friends
  • Water: 11 glasses
• Friday
  • Breakfast: Coffee w Unsweetened Almond Milk, Fage 2% yogurt, 1/4 cup Purely Elizabeth granola, 1/2 banana, chia seeds and flax seeds
  • Lunch: Salad from NYC deli (romaine, red onions, red peppers, green peppers, tomatoes, grilled chicken, feta, lemon juice, olive oil, red wine vinegar)
  • Snack: apple and almonds in car, unsweetened iced green tea
  • Water: 11 glasses

Workouts

• Monday – Row House Chelsea
• Tuesday – Mixed Level Bar Method at Bar Method Brooklyn
• Wednesday –  Row House Chelsea
• Thursday – Mixed Level Bar Method at Bar Method Brooklyn followed by physical therapy
• Friday – rest day
• Saturday – 2 mile run followed by squats, push-ups and planks
• Sunday – 2 hours kayaking on the Batten Kill River

So there you have it! After two week I’m down five pounds and hope to lose one pound per week, on average, until I am back at my healthy weight and my Summer clothes fit again.

Related posts:

Food & Workout Journal – May Week 3 March Intuitive Eating Challenge: Day 1 Food 30 Minute Treadmill Workout & Cincinnati Eats Sticking With What I Know