Week Day Routine

Hey guys,

So for the long weekend, the girlfriend and I decided to head out to her hometown. I managed to get 3 consecutive days off without requesting it, so we figured why not take advantage! So off we ventured.

It was so nice to take a few days to kick back, relax, and enjoy some family hospitality. Her mother was the most gracious and very persistent with ensuring we did not go hungry. Cooked breakfasts including eggs, bacon, hash browns, toast, the whole works! Definitely the hardest times for me to keep a good diet going.

Now I'm back to reality and once again really needing inspiration and motivation to keep the diet going and get on track to cleaner eating and better choices! They say the trick to becoming healthier and shedding pounds are about 80% diet and 20% working out.

I find for myself, as I'm sure most people, find it easier to do better with my diet when i'm in my routine. For example, today for breakfast I had yogurt, blueberries and a banana mixed together topped with chia seeds. Felt fresh and refreshing and off I went to work. For a snack I had a few cherry tomatoes. Lunch was left over 4oz of steak and mushrooms and onions. For my break I had packed celery sticks with a tablespoon or so of peanut butter. I loved it! I came home from work feeling like I had finally been on the track to making good choices and motivated to do good.

When I got home I felt tired and hungry.. so what do I go for but quick and easy. Chicken burgers. Followed by coffee cake, cream, blueberries and coffee.. it was delicious!! haha But definitely not necessarily the best decision. It truly is all about quick decisions. Whenever I plan ahead I can make the right portion and nutrition decisions.

I'm going to try and incorporate more prep into my routine. Having those celery sticks washed and cut made that snack a no-brainer. These types of guilt free snacks instead of a sugary granola bar or chips and what not, will be the little things to make the difference.

My girlfriend and I in the past have planned out the week ahead and what meals we want to have on each day. Then we proceed to purchase groceries for those meals and buy a bunch of fresh produce and theres always something in the fridge to take.

One of our favourite recipes is this black bean chili from Best Recipes Ever

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Black Bean Chili with Corn

Ingredients

1 tbsp (15 mL) extra-virgin olive oil
1 onion, chopped
2 cloves garlic, minced
1/2 cup (125 mL) chopped celery
1/2 tsp (2 mL) ground cumin
1/4 tsp (1 mL) each salt and pepper
Pinch cayenne pepper
1 tbsp (15 mL) tomato paste
1 28 oz can (796 mL can) diced tomatoes
1 19 oz can (540 mL can) black beans, drained and rinsed
1-1/2 cups (375 mL) fresh or frozen corn kernels
2 tbsp (25 mL) minced fresh coriander

Preparation

In saucepan, heat oil over medium heat; fry onion, garlic, celery, cumin, salt, pepper and cayenne, stirring often, until softened, about 5 minutes. Add tomato paste; cook, stirring, for 1 minute.

Add tomatoes and black beans; bring to boil. Reduce heat and simmer, stirring often, until thick enough to mound on spoon, about 30 minutes.

Stir in corn; cook until heated through, about 4 minutes. Make-ahead: Let cool for 30 minutes; refrigerate, uncovered, in airtight container until cold. Cover and refrigerate for up to 2 days.

Stir in coriander.

Servings: 4

Its great for when I work nights. It's hearty enough for supper and has lots of fiber and protein from the various beans, making it guilt free! Definitely something we try to keep in the freezer or fridge at all times.

So here we go! Need to get back on track and make the right decisions throughout the day!

I'm going to try and cut out heavy night time snacking. Vowing to have fruit or vegetables or something extremely light after supper. Lately I try and sip on cold water and have a green tea before bed.

What are your guys thoughts on coffee? I currently drink about 2-3 tim horton's coffee a day. I only take milk in my coffee, so wondering how much water I would need to drink to keep my body hydrated or if this is anything I need to worry about when it comes to trying to lose weight. 

Thanks, any feedback would be great!

Chantel