Good Morning. As we evolve into changes from fast food life toward clean eating, we hopefully make positive, lasting changes fro ourselves that will benefit our long term health as well as our waist line.  I want to give you several ideas of how to make the choices you pack for your lunch ( saves money and helps you control your calorie intake- if you question this one, scroll back to my blog referencing the calorie counts of fast food carry out from the book Eat This Not That), and also to tweak the ideas for what you pack for your kids.

Most school provided lunches ( though they say they are nutritionally complete, they are ridiculously bad) don't show children how to integrate most of the important food group categories.  Your job as mentor, teacher, psychologist, and taxi driver, now includes nutritionist!  If you are packing yourself a turkey sandwich on whole wheat, try making your children turkey on a whole wheat wrap or pita.  Stuff some spinach leaves in it with peach salsa and low fat cheese.  Try making the kids a turkey gobbler bagel with apple chutney and cheddar cheese.  Try including orange sweet pepper slices or cherry tomato's in their meals as well as the typical carrots and apple slices.

Explain to your kids that their lunch food will give them energy for their afternoon so...eat up!

Thursday 8/17 Workout-

Recumbent Bike- 30 minutes

Strength training-biceps

Biceps row- 15lb

Tube Hammer curl- hooked under door

Biceps row- 1 tube

Concentrated curl- 20 lb.

3 way biceps curl- 26 lb bar

high biceps curl- 10 lb 

Thursday 8/17 Food Diary:

Breakfast-

1/2 cup non fat yogurt, 1/2 per, strawberries, 1/3 cup Kashi Go Lean cereal ( 178 lb)

A.M.  Snack-

apple(67 cal)

2 tbls Organic almond butter ( 180 cal)

Lunch-

1 7/8 oz. Chicken(90 cal)

2.8 oz scallops ( 60 cal) 

Salad- organic mixed greens, 1/2 tomato, 1/2 red pepper, green beans, 6 walnuts (70 cal)

 P.M. Snack-

1 cup non fat yogurt , 1 tbls Ovaltine, 1/2 cup high fiber cereal (225 cal)

Dinner-

Turkey burger ( Kirkland)(180 cal)

2 pieces facasha bread(150 cal)

!/3 cup brussel sprouts ( 35 cal)

1 small ear corn(77 cal)

Dessert-

Grapefruit(40 cal)

 container low fat yogurt, with 1/4 cup blueberries ( 129 cal)

TOTAL CALORIES- 1530