Wellness Wednesday (V.7): Meal Planning + New Workout

It’s been nearly 2 months since I’ve done a Wellness Wednesday. To update you on this series it’s where I share my healthy lifestyle tips and try out what I see in the magazines. Click the links below for my other 5 installments:

This week I wanted to share my meal planning. I have finally found a system that works and as I progress of course I will share. This week I spent roughly $25 on my meals for the week that would last me 4 days. I decided on salmon, green veggies, and canned potatoes. Maybe it’s not the healthiest of choices, but I did cut down the portion sizes.

For breakfast I would have either Apples & Cinnamon oatmeal (Market Pantry) or Grits (Quaker); 1 package. After that I would have a cup of either my smoothie drink (8oz/serving). I usually eat breakfast between 9-9:30am and I have a snack around 11-11:30am (apple). My lunch is usually around 1:30pm and then I have a snack again between 3-3:30pm (crackers & cheese). If I want something sweet I could have my granola bar. That’s more of a filler snack.

Check the image below for details on the exact calories of my daily meals.

Cheese & Crackers = cal medium apple - approx 80 cal Quaker Chewy Granola Bar, Smores - 100 cal Grits, Original - /serving Oatmeal, Apples & Cinnamon - /serving Bolthouse Farms, Green Goodness - 140cal/serving (8oz) Bolthouse Farms, Mango Protein Plus- 200cal/serving (8oz)
Markey Pantry Cheese (80 cal) & Matzo Cracker         (130 cal) = 210 cal
Medium apple – approx 80 cal
Quaker Chewy Granola Bar, Smores – 100 cal
Quaker Grits, Original – 100/serving (1 packet)
Market Pantry Oatmeal, Apples & Cinnamon – 120/serving (1 packet)
Bolthouse Farms, Green Goodness – 140cal/serving (8oz)
Bolthouse Farms, Mango Protein Plus- 200cal/serving (8oz)
Salmon - approx 5oz/serving (1 fillet) Birds Eye Steamfresh, Green Beans & Broccoli - approx 1/5 cups Canned Potatoes - _
Simply Balance salmon – approx 5oz/serving (1 fillet)
Birds Eye Steamfresh, Green Beans & Broccoli – approx 1/5 cups
Shoprite whole white potatoes – 70 cal/serving (4 potatoes); per meal – 35 cal / 2 potatoes

Here are some future meals I plan to try out int he weeks to come. Be sure to check back for updates on that. As for my exercise I have been keeping it simple. I do not use apps on my phone to workout. I could not stay consistent with it and it was just beginning to take up space in my phone. I do Just Dance/Zumba on the Kinect. I love the features on Just Dance that you can set to have the dances chosen for you for a certain period of time. I usually do that about 20 minutes, 3 times a week. Once I get into a routine I plan to do it every day at night. As for what I’m doing consistently twice a day it’s this video that I found on Facebook via a friend. Click the link below:

 

This exercise takes NO time at all and it’s a great platform for me to build on and add to.In addition to that I do about 1/4-1/2 a mile walk in the morning (weather permitted) and on Thursdays I walk with my friends in the park about 1.2 miles. hopefully we’ll be walking more as time goes on. For now I’m sticking to the basics. As for how I keep track of everything I write it down. I know there’s apps that can easily log everything for me, but I have yet to find one that I really enjoy. ALSO as far as my healthier eating I’ve stopped eating past 8pm and I substitute any cravings I have with water. All water I drink is in my Brita water bottle.

I’ve also updated/edited my workout playlist. Take a listen below:

More updates to come so stay tuned!

 

Wellness Wednesday (V.6): Dr. Oz, The Good Life [Premiere Issue]

good-life-dr-oz-hed-2014

I have been obsessed with Dr. Oz via radio interviews as of late promoting his new magazine, The Good Life. I wasn’t able to get my hands on the hard copy, but I bought the digital version on my iPad ($3.99) and I am in love. I decided I’d highlight some of my favorite excerpts from the premiere issue.

The magazine, like any other magazine, is broken down into categories: ‘Well Informed,’ ‘Health & Happiness,’ ‘The Good Life Report,’ ‘Mind & Mood,’ ‘Food & Recipes,’ Love/Family/Friends,’ ‘Home/Work/Money.’ ‘Your Best Body,’ and ‘Dr. Oz’s RX For…’

I personally have been on the hunt for recipes for my overflowing yet never used recipe book along with basic tips that I know I can apply now without thinking will they really work. For me it’s all about being consistent and that’s the hardest thing for me aside from actually starting some type of plan/routine.

My skin has been a little crazy and I’m currently using a generic blackhead facial scrub with a generic moisturizer which work fine I just feel that I know nothing about my skin. In the magazine it gave points on what to look for in a moisturizer as well as top picks for day and night depending on what type of skin you have.

A good one will include ingredients from three categories: humectants, emollients, and occlusives.

Karyn Grossman, M.D. (dermatologist)

I am one to walk in the store and if it says moisturizer I check the price, see if there’s a cheaper alternative, typically buy the cheaper alternative as a ‘trial and error,’ yet I never read the back to see exactly what I’m applying to food. This goes for a lot of things I (and others) purchase. It’s easy to get blindsided by the price instead of looking at the contents of the product.

To understand what to look for I first have to figure out what the hell humectants, emollients, and occlusives are. Thank goodness the article broke it down. In a nutshell humectants absorb (hyaluronic acid, glycerin, urea, panthenol, & honey), emollients fill in the dry spots (lauric acid, linoleic acid, glyceryl stereate, jojoba oil, coconut oil, collagen, & cetearyl & stearyl alcohol, and occlusives form a protective barrier for the skin (lanolin, paraffin, beeswax, shea butter, nut oils, squalene & silicones).

I personally stay away from shea butter products because they don’t react well with my skin as well as nut oils. The moisturizer I’m currently using is Target Up & Up, Moisturizing Cream (Sensitive Skin) which is to be compared to Cetaphil Moisturizing Cream. It contains the 3 categories and I can kick myself for picking something that has nut oils’ but in the time that I’ve used it my face hasn’t reacted to it so I guess it’s ok.

I have a mixture of dry, oily (especially during summer), and sensitive year round putting me in a combination category.

Go with formulas designed for combination or all skin types like Kiehl’s Ultra Facial Moisturizer Broad Spectrum SPF 30 and Elizabeth Arden Visible inference Skin Balancing Night Cream.

Both of those products are over $20 and of course I will be on the hunt for a cheaper alternative the next time I buy a moisturizer.

Aside from the skincare article I really can’t wait to try out recipes, Orecchiette with Spicy Sausage & Broccolini and Turkey & Vegetable Bolognese.

Dr. Oz, The Good Life, is available on newsstands & digitally and for $15 you can sign up for a year subscription here. Stay tuned for upcoming Wellness Wednesdays where I’ll share more of Dr. Oz’s tips.