(Tonight’s dinner: Teriyaki Chicken Stir Fry: Chicken breast, broccoli, carrots, spinach, celery, onion, garlic and sesame seeds. For the teiyaki sauce: 1 part brown sugar, 1 part low sodium soy sauce, 1/3 part water and garlic powder to taste. P.S. Thanks for all the tasty ideas for stir fry. I am excited to try some. YUM!)
So, I have a love-hate relationship with the weekend. I love that it’s my own schedule. I get to relax and complete on-going projects. But I despise my not exercising and poor eating habits due to the laid back, unpredictability of the weekend.
Surviving the weekend tends to be a popular article topic among health resources. However, I believe just enduring the weekend is a little too easy. How about a guide that helps to build healthy habits? Now, I don’t mean following the same routine every weekend either. Because let’s face it, if you work during the week (especially 9-5 or some form thereof), you’ve got enough routine to last until your hair turns light purple from a bad dye job.
What I am envisioning is building habits to help us be prepared the next time something unexpected comes up, especially on the weekend.
I want you to join the conversation too! What is a specific example of weekend when you’ve experienced a hard or tempting situation? What is a habit you could have used to help you be more prepared in that situation?
Below is my list, I will post your responses (along with your names and the links to your blogs) in the next days to come.
The Weekend Healthy Habit Guide
1. Potlucks. Baptists + Summer = Potlucks. Potlucks = Not very healthy dishes. A forgotten potluck appeared on my schedule this weekend. My plate included: 1 cup of fruit, ½ cup baked beans, 1 cup of jambalaya, and about a tbsp of mac-n-cheese (which wasn’t that good). I probably should have stuck with…
Habit: Divide or proportion your plate. Fill ½ your plate or more with veggies, fruit and green salads. And then have about ½ cup to 1 cup of a healthier dish such as: spaghetti, chicken and rice, beans, etc. Steer clear of potato/macaroni or other mayonnaise-y dishes. Also, fried chicken, meatballs, mac-n- cheese, au gratin potatoes and basically anything fried or covered in cheese. You know, stay away from all the tasty stuff.
2. BBQs. Graduation, Father’s Day, birthdays, just because, church (ours happens weekly), etc.
Habit: Just say no! Most of the above rules apply, plus to save on extra calories say no to cheese (sad day!),mayo and potato chips. Perhaps you could bring your own whole wheat sandwich thins. Or is that tacky? I’ve heated up my own veggie burgers at my church BBQs (did I mention they happen every single Sunday May-September?), I’ve also had meatless burgers too! Anyone have anything else to add to this one?
3. Skipping meals. I have this odd habit of skipping meals on the weekend so I can get a latte. I even planned one in to my menu this week! I know that this is a really bad habit to have, not just on the weekend but any day!
Habit: Eat at least three meals, even if they’re smaller, and enjoy a small version of my favorite treat. Such as tall and nonfat.
These are just a few of my bad habits and a few ideas to avoid. Please offer up a new bad habit and a solution, or a solution to a bad habit already listed! I am excited to see what you all come up with.
Today’s Meal Plan
Monday (approx 1525 cal. And 53 grams of fat):
Breakfast: Breakfast: 1 serv. oatmeal with 1 oz nuts, ½ c. berries, ½ c. milk and coffee with Stevia and milk
Snack: ½ c. yogurt and 1 serv. fruit
Lunch: 2 slices of whole wheat bread w/ 1 tbsp PB & 1tbsp. natural jam, 2 serv. fresh veggies
Snack: 1 serv. fruit, coffee with 1 serv. Silk and Stevia
Dinner: Teriyaki Chicken Stir Fry (1/2 chicken breast, 1.5 c. stir fry veggies, ½ c. rice noodles, 1 tbsp teriyaki sauce)
‘Cause life isn’t perfect, but with a little planning and preparation, you can almost come close!