Meal Plan and Workouts: 8/26-8/31

I cannot believe this is the last week of my internship! I thought this summer would go by so slow but it was actually a whirlwind and I can't believe it's almost over. I enjoyed my internship, but I can't wait to finally be back home! Since I packed up my kitchen stuff in my apartment a couple weeks ago, cooking has not been very possible. I've had to do more "assemble and serve" type meals, so I CAN'T wait to finally be home in a nice kitchen and be able to cook! Here is my tentative workout/meal plan for this week. I will only be planning dinners since most of my other meals/snacks are provided for at the hosptal:

8/26: Ran 6 miles, chest, triceps.

Dinner: Rotisserie chicken wraps with carrots and hummus!

8/27: 6 mile run, back, biceps

Dinner: leftovers from night before

8/28: 7-8 mile run (depending on how sore I am/how much sleep I get!), push ups and plank

Dinner: tuna sandwich on fold out bread, carrots, hummus OR out with family!

8/29: 4 mile run, shoulders and legs. I would also LOVE to go to a Body Pump class at the gym this night if I feel up to it...but I'm going to give myself grace with this since I will have packing to do as well!

Dinner: tuna sandwich on fold out bread, carrots, hummus

8/30: 6 mile run, chest, triceps

Dinner: on a mini vacation with my cousin woooo! So who knows! :)

8/31: 4 mile run (the hotel has a gym!), planks, push ups

Dinner: Finally home with my family!!!!

That's the plan! Hoping I can stick to it! I will definitely have to repeat the following verse over and over all week...praise the Lord for His strength!

Philippians 4:13 "I can do ALL things through Christ who STRENGTHENS me."

(emphasis mine)

Have a great Monday everyone!

Expect the Unexpected! Daily Manna 8/21

Yay for finally having the time to write a Daily Manna post! I am so ready for bed right now, but I figured writing would help me unwind a bit before I sleep! Today had a wonderful unexpected turn of events, but before the day got too busy, I made sure to get my morning workout in! I woke up early, did my quiet time, and had half a Larabar before heading to the gym.

I had a good amount of energy this morning and was able to do a 4 mile run. I didn't have time to get my strength training in...but if you check out my post from earlier today about my workout schedule (http://thejoyfulharvest.com/2013/08/21/workouts-821-824/) , I had planned to go to Kickboxing this afternoon for a little toning workout...

I was wearing this shirt to the gym and for the first time, I wondered what people might think when they saw it. I was glad I wore it, but I also was convicted to think about whether or not I take God seriously. Gave me a lot to think and pray about, that's for sure! I want to be someone that takes God seriously at all times because, as our Lord and Savior, and the Creator of ALL things, He definitely deserves that much and more!

I got to work and had my usual veggie omelet, which was EXPLODING with vegetable goodness today!

The morning went by super fast, with a 2.5 hour meeting that lasted up until lunch. I opted for my usual Chicken Salad with Pico de Gallo dressing!

By the time the afternoon rolled around, I was ready for my snack! The cafeteria at the hospital I am interning at always has such a variety of fresh fruit! I grabbed a peach and ate it with my 100 calorie pack of almonds!

Right before I got off work, I spoke with my mom, and she surprised me by saying that my grandma and her were on their way to have dinner with me! I was so excited! I didn't care that I couldn't go to my kickboxing class because I was so grateful to be able to spend the evening with my family. This is one of the main reasons why I always try to get my workouts done in the morning. Expect the unexpected! You never know what the day will bring, and ensuring that you get your workout done early will increase the chances that you will actually work out!

We decided to go to Outback for dinner, and I got the Chicken on the Barbie (heart shaped!) with some Sweet potato fries. Unfortunately, these fries tasted horrible! So I had a few of my grandma's regular fries to make up for it :) We spent the evening packing up some of the stuff in my apartment as I prepare to finally move back home at the end of this month! I can't believe grad school and my time at my internship are almost over! It's all so exciting and I can't wait to finally move back home.

Before bed, I wanted to make sure I did some sort of toning workout, so I did 2 sets of 20 push ups and a 1 minute plank before bed. It felt so good to do a little quickie workout before bed! And I was glad I at least got some core work in.

As you can see, I still got to check SOMETHING off my list :) I just replaced kickboxing with push-ups (PU)/plank(P)!

Okay time for bed! Have a blessed evening, and make sure to always collect the manna that God provides every day :)

Coming Out of a Salad Rut!

I love salads. No really. I do.

But I've been catching myself stuck in a food rut lately. Every single day at work, I go straight to the salad bar and make a salad. Now, don't get me wrong...I LOVE salads!!! But, I'm feeling myself getting sick of them. My salads are usually the same every day: romaine+tomatoes+olive oil. No fun.

Which brings me to...why we shouldn't get stuck in a food rut! I hope someone relates to me here. I tend to find a food I love, and then proceed to eat it every day for 20 days. Then, I get so sick of this food that I don't eat it again for a good long while! When it comes to peanut butter or tortilla chips, I can afford to get sick of these foods and stay away from them for a while. But I would hate to see this happen with salads! Which is why I've decided to brainstorm some reasons why I love salads and how to make them more exciting for myself!

1.) You can fit so many vegetables into a salad! Up to 4-5 servings!

2.) They are so colorful and pretty! All the different veggies have a unique crunch, taste, and texture that adds so much depth to your plate! And I've always been a sucker for pretty food :)

3.) You can make them spicy (sriacha dressing anyone?) or sweet (adding a chopped apple is my favorite!)

4.) You can smother them in guacamole instead of using dressing. Seriously, I do this all the time. Creamy avocado or a chunky guacamole can replace a salad's dressing any day in my book!

5.) You can use raw AND cooked veggies! I promise! Steamed broccoli or sauteed peppers and onions are so tasty on a bed of raw spinach or romaine. I even add some roasted sweet potatoes sometimes for a little mushy goodness! There are really no rules here...warm salads taste great and add variety to your meal!

6.) You can add different kinds of protein on them. The hospital I am interning at always has grilled chicken, but they also have carne asada, grilled tilapia, and teriyaki salmon that taste really great on a salad!

7.) Salads are filling. I don't care what anyone says, all that fiber in the veggies has to be good for something! Fiber keeps you full, so combined with the chicken, meat, or whatever protein source you add to your salad, plus a healthy fat like avocado, olives, or olive oil for dressing, you've got yourself a well-rounded meal that will be high in nutrients, taste, and will keep you full for a while!

These reasons just got me so excited to eat salad tomorrow at lunch! I think a salad is always a great option, whether it is on the side or the star of the meal. I think the best way I am going to get out of my salad rut is to try a different salad every day. No more romaine+tomatoes+olive oil for me! I have to spice things up and add variety if I want to stay excited to my meals and not get bored, which often leads to turning to other "fun" less nutritious choices.

This definitely helped me get out of my salad rut, and I hope it can help you too! And now for the best part...some pictures of salads I've had recently!

Carne Asada salad with Pico de Gallo dressing

Mediterreanean Chicken Salad with Roasted Eggplant, Squash, and Feta Cheese

Scottish Salmon Salad with Mandarin Oranges

I hope this gives you a few more ideas on how to make salads more interesting and not to get bored of the-best-way-to-eat-veggies ever! :)

My Plan for the Week! 7/29-8/3

If you read my post from last week, I am determined to do a better job of planning out my meals and workouts this week! I am usually a great planner, but last week, I was so tired from my internship and not feeling well, so I did not make the best choices when it came to my nutrition! This week, I am motivated to get started on the right foot starting right now to set the tone for the rest of the week! This plan is obviously tentative as things could pop up last minute! But as long as I have some kind of plan or schedule, I should still be able to make good food and workout choices along the way!

7/29/13

Pre-workout: ½ quest bar

AM workout: I did a 45-minute elliptical workout this morning, felt so good!

Breakfast: I plan on having eggs and fruit at the hospital before work!

Lunch: Salad with some kind of protein on top. This will be my lunch all week! The cafeteria at the hospital has a nice salad bar and always has some healthy protein such as grilled tilapia or chicken.

Dinner: Armenian Beef and Broccoli (recipe coming soon) with baked sweet potato fries! I also plan on baking a new creation I have been working on…hot cocoa mini muffins (recipe coming soon too! If they turn out yummy...haha)

*Yoga or Tone It Up (TIU) workout (tentatively planned depending on how I feel tonight. My evening workouts are usually optional if I get to workout in the mornings)

7/30/13

Pre-workout: hot cocoa muffin or other ½ of my quest bar

AM workout: 3 mile run, 20 minutes elliptical. I need to incorporate some sort of strength training routine. I am still working on this and will post what I come up with soon!

Breakfast: veggie omelet with fruit

Lunch: Same as above!

Dinner: Leftover Armenian Beef and Broccoli with baked sweet potato fries

*Yoga or TIU workout

7/31/13

Pre-workout: cocoa muffin

AM workout: 5 mile run

Breakfast: hard boiled eggs, granola, fruit

Lunch: Same as above! Or I may take my leftover Beef and Broccoli dish if I still have some. Wouldn’t want it to go to waste!

Dinner: My grandma and aunt might visit me tonight for dinner! Woo! So I will probably go out with them! If not, I will do a curry chicken dish that I have all the ingredients for.

8/1/13

Pre-workout: Hard boiled egg

AM workout: 6 mile run, strength training TBD

Breakfast: veggie omelet with fruit

Lunch: Salad + protein at work!

Dinner: grilled chicken wraps with hummus and veggies

*Yoga or TIU workout

8/2/13

Pre-workout: Hard boiled egg

AM workout: 3 mile run, 20 minutes elliptical (my boyfriend and I are doing a 10K on the 3^rd…so today will be my light day!)

Breakfast: hard boiled eggs, granola, fruit

Lunch: same as above!!

Dinner: I will be home Friday night for dinner! So this will most likely be a last minute decision!

8/3/13:

10K day!!! Usually before my races, I eat a banana with a hard-boiled egg or some oatmeal. So we will see what I have that morning!

I will try to write more updates as the week goes on. I am hoping this plan will set a nice healthy tone for my week!

Meal Planning and Multi-Tasking

Meal planning is a huge part of making healthy choices and sticking to them. This week, I learned just how important prepping food and planning is! As I've mentioned before, I am doing an internship this summer in Palm Springs. Most of my shifts are 7am-3:30pm, which means I have to leave the house at 6am! By the time I get home in the afternoons, I am exhausted and usually end up eating out. I like to make healthy choices when I eat out; however, I do miss cooking and actually knowing what is in my food! This week, I was not a great planner. I ended up eating out frequently and spending a lot of money! Even though I made pretty healthy choices while eating out, it was nothing compared to how I feel when I cook and prep my own food with whole ingredients! Luckily, today, I have a 9am-5:30 shift, which gave me some time to plan out some pre-workout meals and snacks for the day so I don't get hungry, cranky, or tired midday! I woke up this morning, had a peanut butter wrap before my workout, and headed to the gym for 3 miles on the elliptical. I usually would rather have an egg in the morning because it gives me great fuel (protein + fat= ideal!) But I did not have any boiled eggs ready, so the wrap was my only option.

I came home from the gym, showered, and decided to boil some eggs for the next couple of days so I would have them on hand and ready! This little step motivated me even further. I decided to cook my own breakfast since I have been waiting to get to the hospital to eat and I have just gotten too hungry on my hour-long drive!

I also packed some veggies (I love carrots and snap peas!) along with a 100 calorie pack of almonds for a healthy midday snack since I have a longer shift today!

I already have plans to meet with a friend tonight, which I am so happy about! We are checking out a vegan/gluten free cafe in Palm Springs. Should be great! But I am so glad I was able to multitask and prep my meals/snacks for the day! I already have a plan stirring up in my head for next week, which I will share in the next few days! Here are a few things that have worked for me in the past regarding meal planning and following through with healthy intentions:

*Go grocery shopping at the beginning of the week! Buy veggies, healthy and lean chicken and meats, and seasonal fruits to stock up and always have options in the house! I know that I for one feel guilty eating out when there is a whole fridge stocked with healthy food waiting for me at home!

*Cook 2-3 healthy meals on Sunday or Monday night, when energy and motivation are still high for the week! Cook in big batches, then individually store them in the fridge for quick and easy reheating and eating! I love making a chicken or meat dish with veggies, and a side of sweet potatoes (reheating sweet potatoes is basically fool-proof!)

*Don't let yourself get too hungry. This is why I made sure to pack a satiating snack of crunchy and fibrous veggies and almonds so I will stay full today and not resort to quick fixes when hunger strikes! This hunger will make you more prone to abandon your good food intentions and turn to not-so-healthy options.

*BE FLEXIBLE! Sometimes, plans don't always go the way you wanted them to. Last minute things come up, but this doesn't mean you just throw your good intentions out the window! Healthy choices can be made at any time, and any place. I always make sure to have some almonds or some kind of healthy snack on hand so, when plans do change, I have a back up healthy snack to keep me going!

So there you go! I plan on coming back to my apartment after my weekend and home and cooking a meal Monday night to last me a few days! I get such joy out of cooking and it actually energizes me, while allowing me to make healthy choices! Making it a win-win...win? Look out for some healthy recipes coming next week and a more detailed outline of my meal plan!

God bless!