08-31-2012

Track workout…with a twist!

I wanted to share this tough track workout I did…it combines running, strength and plyo moves. It certainly will get your heart pumping! This workout can be done anywhere, and you don’t have to be limited to a track. You can just run outside for a certain amount of minutes like I explain in the video, or you can take out running altogether and just do the bodyweight moves. If you try it out, let me know what you think!

********************************

Follow Reach Your Peak:

08-26-2012

Need Some Workout Tunes?

I’m always way behind on new songs…so some of you may be thinking “Patty, these songs are so old!” But it’s what’s currently getting me through my runs and gym sessions :)

08-26-2012

My Grocery Shopping List

A few people had asked me to do a post on what I buy at the supermarket for all my meals. I general eat pretty clean throughout the week…it’s the weekends that get me! Here’s what I generally buy for each meal category (and what meals I make) for some inspiration or if you’re looking to change things up in your diet.

Breakfast Items:

  • eggs (usually eat hard boiled eggs for breakfast)
  • egg whites for when I’m having hard boiled eggs as a snack later in the day, or with my lunch
  • organic chicken or turkey sausage (sometimes I have this as a snack in between breakfast and lunch)
  • for emergencies (like no time) -honey nut cheerios with skim milk
  • protein powder (will talk about this more below). I like to use my magic bullet to mix up protein powder, water and peanut or almond butter. Then I pour it into my coffee mug and pour my coffee on top. Delicious, filling and quick!

Lunch Items:

  • during the week I really only eat a mixed green salad, so I buy the bags of mixed greens, and add in any type of protein I’m feeling that day, like eggs or tuna. Sometimes chicken if it’s leftover from dinner
  • olive oil and balsamic vinegar as dressing
  • cherry tomatoes
  • dried cranberries
  • alfafa sprouts

Dinner Items:

  • here’s where you can go crazy with any type of protein (and ways to cook it): chicken, fish (salmon, tilapia, etc), turkey any sort of beef. I usually make my own ground beef for burgers instead of buying it already ground up. I typically grill everything outside since my mom hates when food smells take over our house.
  • any veggies you like…my favorites: zucchini (both the green and yellow kind), asparagus, spinach, chick peas to add in a side salad, portobello mushrooms (or general mushrooms), spaghetti squash, acorn squash (delicious in a homemade chicken soup), cauliflower, broccoli, carrots, red and green peppers (my mom always adds these into any pasta or tomato sauce we make…love peppers), onions
  • healthy carb options: quinoa, sweet potatoes, brown rice (and you also can get your carbs from some veggies too, like broccoli)
  • quick dinner idea: rotisserie chicken from your local grocery store

Snack Items:

  • Protein powder (!) my favorite, quick and easy snack. I use Optimum Nutrition Gold Standard 100% Whey protein. Sometimes I just make a protein shake with just water, other times I add stuff like almond butter and cinnamon in, and it’s delicious!
  • All berries – blackberries, blueberries, strawberries (these are low carb/low sugar so they are a great snack)
  • Pineapple
  • Watermelon
  • Pre-workout fruits: bananas, apples
  • Grapefruit (I’ve been having this between breakfast and lunch…surprisingly it is rather filling)
  • Nuts: cashews, pecans, almonds, pistachios…and you can add these in salads. My favorite are cashews.
  • Almond butter to put on bananas or apples
  • Celery (also pairs well with almond butter…and hummus of course)
  • 80-90% Dark chocolate. Tastes bitter at first but you get used to it…now I can’t have milk chocolate anymore

*Splurge-y snack items that are still considered “healthy” (unlike the Ben & Jerry’s I just had last night…)*

  • Nature Valley bars (I LOVE the Sweet & Salty almond bars as an emergency pre/post-workout snack if I’m starving. They are so good.)
  • Chobani greek yogurt (The reason I put this here is because I get the ones with the fruit, which = more preservatives/ingredients/sugar/carbs. But if you buy plain and put in your own fruit, then it’s a pretty dang healthy snack!) I like the apples and cinnamon flavor…YUM.
  • Normal flavored yogurt (I’ve been having Stonyfield Organic Vanilla yogurt as a post-dinner dessert occasionally)
  • Honey nut cheerios/plain cheerios

I feel like I am forgetting a lot of stuff, but that’s what I can think of right now, and I even went into my food log app to see if I’m missing anything.

I hope this helps and provides people with some new ideas! If you have anything I am missing, leave it in the comments because I am always looking for new snack ideas.

If you had to pick one healthy food to eat for the rest of your life, what would it be?