Hey guys! How’s it going? Experiencing big time gains in the realm of health and fitness I hope. If you had any hiccups so far into the new year, don’t worry about it. Every day God gives us a new opportunity to improve. Our mistakes of yesterday do not have to dictate the successes we experience today, tomorrow, or the next. So, if you “failed” in your diet, take the time to reflect. Figure out where you went wrong and why—same goes for any disappointment or guilt you may be experiencing if you cheated yourself, when it came time to exercise. Identify why things fell off track: Maybe you mismanaged your time; maybe you didn’t buy the proper food items; or possibly your plan for success this past week in health and fitness was simply under attack by situations or circumstances out of your control. Discover where you fell short, revise your current plan or devise a better plan. As for my ladies and gents who experienced an amazing week with their diet and fitness routine, great! Let’s keep up that same energy this week.
Now, I’m not going to keep reiterating that it’s a new year in every blog post. At some point, we all will have to move beyond our infatuation with the “new year, new me” concept, and fall in love with the life-long process of growth and maturity. Typically, it appears that new doors begin to open when a new year begins. However, for the most part, it’s usually just our willingness to adopt a new mentality at the beginning of a year, as we choose to cease the moment—new day, new year. At times, I will give us all a friendly reminder of how we have stepped into a new year and to reflect on how far we’ve come from where we started. However, we have to remind ourselves every morning and throughout the day that God has given us another opportunity to get it “right.” With every breath that God allows, He gives us a chance to amend our behavior, change our habits, reframe and redirect our energy and our words. Do not let your next breath be a wasted breath.
With that being said, this week, Life with C. Leigh is coming to you with a healthy grocery list and some meal tips and suggestions. We all know that diet can be what takes us to the next level in our fitness journey, or it can be what holds us back from reaching our potential. With everyone busy grinding, it can be hard to make time to prepare in the kitchen—plan out meals, and create a grocery list. So, to help make your fitness journey a little easier, here is my typical grocery list for healthy, good and “clean” eating (excluding spices, herbs, etc.):
Protein & Healthy Fats
· Chicken breast
· Ground turkey (93% fat-free)
· Seafood: Cod, shrimp, tilapia, salmon
· Nuts: Walnuts, almonds, hazelnuts, and pecans (in smaller portion)
· Eggs
Vegetables
· Broccoli
· Squash: Zucchini, Butternut squash, Yellow squash
· Bell peppers
· Onions (I prefer yellow or Spanish, and scallions (green))
· Cucumber
· Cauliflower
· Sugar snap peas
· Carrots, plus shredded carrots and petite carrots
· Shredded red cabbage
· Celery
· Sweet potatoes
· Leafy Greens: Romaine lettuce, spinach, rainbow chard, kale
Fruits
· Apples (envy, gala & pink lady to juice, granny smith)
· Oranges
· Pears
· Kiwi
· Frozen fruit: Berries (Cranberries, strawberries, etc.)
· Pineapples
· Lemons
· Limes
· Roma tomatoes
· Grapefruit
Grains
· Brown rice
· Quick oats
· Popcorn
Dairy/Alternatives
· Shredded, fresh, Parmesan cheese
· 1% fat milk
· Almond milk (unsweetened vanilla or original)
Here are some meal ideas/suggestions based on grocery list:
Breakfast
· Scrambled eggs or omelet with diced veggies (Roma tomatoes, green pepper, onions, broccoli, etc.) In need of carbs? Mix in a little brown rice. Protein? Add some shredded or sliced chicken breast. You’ll definitely be satisfied all morning.
· Oatmeal with walnuts (I use 1% fat milk mixed with water, then add < 2 teaspoons of olive oil butter, cinnamon, and almond and vanilla flavoring, with a little more cinnamon, brown sugar, and nutmeg)
· Fruit smoothie—my favorite: frozen strawberries, ½ cup juiced orange, pineapple slices, 1/3-1/2 cup water, ice… I personally do not put veggies in my smoothies. But, you can always add chia seeds or hemp seeds for a little more substance
Lunch
· Juice (16 oz.)—my favorites:
o Carrot juice: Carrots, gala or pink lady apple, celery, (and cucumber for additional nutrients)
o Green juice: Spinach, cucumber, celery, green bell pepper, kale, kiwi, pear, lemon
· Shrimp “pasta”, with spiraled zucchini and butternut squash
· Shrimp fried “rice”—with cauliflower as a rice substitute
Dinner
· Baked cod, ½ cup brown rice, and broccoli
· Grilled salmon salad, pack it with a bunch of veggies (be mindful of the kind and amount of dressing you use)
· Grilled chicken breast, with mixed veggies: bell peppers, cauliflower and broccoli florets
Snacks
· Popcorn
· Veggies: sugar snap peas, petite carrots
· Nuts: whole walnuts and almonds
· Fruit: Apple, grapefruit (1/2 whole or juiced)
· 12 oz. juice
Guys, I hope this post inspired, motivated, and encouraged you!
If you want specific recipes to anything mentioned above, comment,
and I’ll be sure to get back to you!
Keep it healthy and keep it fun!