January Whole30 Week 3

Congrats for hitting the tail end of week 2!  This week is usually a tough one as our bodies are adapting to a whole foods diet and not relying on added sugars for energy.  It is common to experience some digestive discomfort, bloating and feeling extra tired.  Just know this is common and the end is in sight!  

 With the novelty of the program beginning to wear off, now more than ever it is important for us to continue to plan our weekly menus, keep to our shopping lists and remember the reasons why we chose to take part in the January Whole30 to begin with.  

This week, try to add some activity to your routine.  While what we eat dictates a lot about our health, being physically active is also important.  If you are someone who exercises regularly, keep it up!  If more exercise is something you are striving for in 2018, then go for it!  Add cardio by going for a 30 minute walk or jog.  If your interested in group fitness, Les Mills offers a variety of class including HITT and strength classes at many different gyms and facilities.  My personal favorite is Les Mills Body Pump.  If you are looking to get your workout in at home on your own time, I strongly recommend Tone It Up.  Tone It Up is a California based network of women connected by co-founders Katrina and Karena.  Women from across the world follow their daily workout routines streamed from their website or App.  The Tone It Up Community is extremely supportive and connected, looking to make women shine from the inside out.

There are types of workout for everyone!  Everything from high intensity CrossFit, cardio interval training, kickboxing, strength training to dancing.  Find something that you love, are comfortable with and will get you moving!

Stay strong during week 3!

 

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Weekend Prep:

 

Sunday, January 14th

Breakfast

  • Mashed banana, with 1 Tbsp almond butter, 1 Tbsp roasted pecans and a dash of cinnamon

Lunch

      Salad:

  • Roasted chicken
  • Sliced almonds
  • Greek Dressing
  • Mixed salad greens
  • Unsweetened raisins

Dinner

  • Skirt steak
  • Peppers and onions

Monday, January 15th

Breakfast

  • Baked eggs with spinach, bacon and onions

Lunch

  Salad:

Roasted chicken

  • Sliced almonds
  • Greek Dressing
  • Mixed salad greens
  • Unsweetened raisins

Dinner

  • Turkey burger with sautéed mushroom and onions over mixed greens

Tuesday, January 16th

Breakfast

  • Baked eggs with spinach, bacon and onions

Lunch

      Salad:

  • Roasted chicken
  • Sliced almonds
  • Greek Dressing
  • Mixed salad greens
  • Unsweetened raisins

Dinner

Wednesday, January 17th

Breakfast

  • Baked eggs with spinach, bacon and onions

Lunch

      Salad:

  • Roasted chicken
  • Sliced almonds
  • Greek Dressing
  • Mixed salad greens
  • Unsweetened raisins

Dinner

Thursday, January 18th

Breakfast

  • Baked eggs with spinach, bacon and onions

Lunch

      Salad:

  • Roasted chicken
  • Sliced almonds
  • Greek Dressing
  • Mixed salad greens
  • Unsweetened raisins

Dinner

Friday, January 19th

Breakfast

  • Baked eggs with spinach, bacon and onions

Lunch

     Salad:

  • Roasted chicken
  • Sliced almonds
  • Greek Dressing
  • Mixed salad greens
  • Unsweetened raisins

Dinner

              Take out

  • Salad with grilled chicken, walnuts, diced apples and olive oil

Saturday, January 20th

Breakfast

  • Fried eggs with sautéed asparagus

Lunch

      Salad:

  • Roasted chicken
  • Sliced almonds
  • Greek Dressing
  • Mixed salad greens
  • Unsweetened raisins

Dinner

  • Out for my best friend’s birthday.  Will get some sort of grilled protein with vegetables.

 

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