Jodi's Nutrition Plan

Jodi's Nutrition PlanWhat you eat and the way we eat is crucial to our health. Whether you're battling a disease or just trying to maintain your ideal weight, you have to think about what foods you are putting into your body. Fitness experts' claim; that to get the body you want, 70% of the way you look has to do with nutrition. I have found my biggest mistake was I did not eat enough of what I describe as 'clean foods' I also did not eat often enough. Now I eat every two to three hours of good clean food such as fruits and veggies. No matter how much will power I had, if I got hungry its all over. At work, I didn't want to be subject to the vending machine, so packed my lunch and snacks as much as possible. When I planned my meals I kept all the food groups in mind and made sure I ate something from each grouping and the right portion sizes. I Kept it simple, but I made sure it was tasty and flavorful. My Cooking Light Magazine gives me great ideas for new meals.



Breakfast | Lunchtime | Dinner | Snacks | Protein Shakes

Meats: 3- servings
Milk: 3-4 servings
Fruit: 2-4 servings
Vegetable: 3-5 servings
Grains: 6 servings.

Favorite Breakfast Meals:

Oatmeal is great after a workout!Oatmeal - I love this as an after run or workout pick me up. It gives me the boost of energy I need to get my day started. I use the Quaker Oats Instant Regular Flavor. I add 1 splenda, Craisians and walnuts. Its gives it a fruity taste with a lot of crunch. Avoid the preflavored oatmeal; it often comes loaded with sugar and calories. Add your own fruits and sweetener as needed.

Egg white sandwich - this is another favorite because I can get a lot of protein out of 1 meal. I use Papetti Farms all whites. It's all-natural and all egg whites, nothing hidden. I use Β½ cup, which is 12 g protein. Zap it in the microwave for 2 mins and add a piece of cheese, place on a honey Wheat English muffin and your done. Simply and easy. I often change what I add to the egg whites- feta cheese, spinach, and sugar snap peas.

Yogurt Bowl - I enjoy this in the summer time as a refreshing meal. I like Stoneyfield Farms Yogurt, with blueberries, strawberries and sprinkled with low fat granola. You can also substitute in bananas as well. Again I like the sweetness of the fruit and the 'crunch' of the granola.

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Lunchtime Favorites:

Spice up your salad with balsamic vinegarSalads - I enjoy salads with mesuline greens, goat cheese, grape tomatoes, red onion, avocado, chickpeas and Craisins. My favorite salad dressing is Good Seasons; I use Balsamic Vinegar (instead of rag vinegar, it gives the dressing a little 'œpunch') and dilute it with more water than suggested. This lowers the calories and does not compromise the flavor. Other variations on the salad are adding tuna, they now have sweet & spicy tuna, zesty lemon pepper, and Cajun tuna this adds spice to your salad as well. Always add something fun to your salad, don't allow yourself to get bored.

Sweet Potatoes - These are a great choice when you don't have all the fresh veggies in the house. They can be microwave and with a little Smart Balance Light added makes a great lunch choice.

The Sandwich - I am not a big fan of 'œsandwiches.' I find them boring. So I had to come up with ideas to make them interesting. I usually eat turkey, roast beef and cheese on oatmeal ' light style' bread. I spice it up with, honey mustard, tomatoes, avocado, sprouts, and red onions. I stay away from all the other deli meats that are much higher in sodium.

Left Overs - This is self-explanatory. I try not to eat carbs in my evening meal. I do however; feel they are important to maintain your health. I feel most of my 'œcalorie burning time' is during the day and not after dinner, so I try to eat the carbs during the day When I can burn them off. I came from an Italian Home and learned to cook like my mom. So there are always plenty of leftovers. It makes a great lunch!

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Dinner Time Favorites:

Fish can be flavored in all sorts of interesting waysFish - My favorite fish is salmon. I top it with a Cajun Seasoning or Caribbean Jerk seasoning and put it on the Barbie or broil in the oven. I always make a salad and serve it with a veggie. Asparagus is the family favorite, however broccoli, squash, and zucchini are well liked. . I top most of my veggies with a mixture of breadcrumbs and smart balance. I make it the consistency of cornmeal and 'œcrumble it' on top. It adds flavor and not much calories. I will cook sweet potatoes when I cook fish. I don't think fish is filling enough and can leave you hungry in an hour or two.

Pasta and Meatballs - As I said I come from an Italian home and Sunday was always Pasta Night. Some habits are harder to break than others. I have substituted the whole-wheat pasta for regular pasta and feel very satisfied. If I cook regular pasta I watch my portions and allow myself to have 'œleft overs' for lunch.

Meats:

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Snacks:

Almonds make a great snack -- just watch your serving size!Like I said in the beginning, we can never be hungry. Have plenty of healthy snacks on hand to prevent 'grabbing at anything' just because you did not plan correctly. My favorite snacks are, apples, pears, bananas, 4 oz. cottage cheese, yogurt, 23 almonds (that's a serving size), blueberries mixed with strawberries, balance bars, and peanut butter crackers. Always keep in mind, choosing foods from all food groups.

Favorite Protein Shakes:

I like to use Designer Whey Protein, I think the flavor is good.
It is a great after workout boost.

Chocolate Peanut Butter Protein Shake
8 oz. Water
1 Scoop Chocolate Protein
1 Scoop Vanilla Protein
1 Tbsp Peanut butter
1 Tsp Honey
6 Ice Cubes

Mixed Berries Protein ShakeMixed Berries Protein Shake
8 oz. Water
1 Scoop Vanilla Protein
1 Scoop Strawberry Protein
6 Frozen strawberries
1 Cup Each Raspberries and Blueberries

 

 

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