Happy 2017! As we head in to a new year, we often have high hopes for health and fitness that tend to fizzle out by the end of January. Rather than over-committing to highly demanding routines and rigid diet protocols, let’s ease in to some new habits. I will be doing a series on the Mass Appeal show over the next eight weeks to help the general public improve their eating habits, and Jessica Brothers of The Fit Club will be leading some fitness routines that you can do in the comfort of your own home! Follow along every Friday by watching Channel 22 at 11am, or viewing the weekly posts here on this blog!
Here is week 1!
Join us in our New Year, New Purpose health & fitness journey!
Here is my starter meal plan for Men and Women that Seth and Lauren will be following as they embark on their “New Year, New Purpose”!
Sedentary and Lightly Active Women
breakfast and lunch: 1 palm of protein, fist of veggies, 1-2 cupped handful carbs, thumb size of fat
snack: fist of fruit or veggies, thumb of fat, 1 palm protein
dinner: 1 palm of protein, 2 fist of veggies, 2 thumbs of fat
1 small treat
Men and Active Women
breakfast and lunch: 2 palm of protein, fist of veggies, 1-2 cupped handful carbs, 1-2 thumb size of fat
snack: fist of fruit or veggies, 2 thumb of fat, 1 palm protein
dinner: 2 palm of protein, 2 fist of veggies, 2 thumbs of fat
1 small treat (roughly 100-200 Calories)
Note: If you prefer to measure using measuring cups, feel free to use this chart for conversions!
Sample Meal Plan for a Woman
shake with 1 scoop protein powder, cup spinach, banana, tbsp. peanut butter, 1 cup water
2 eggs plus turkey sausage sauteed in tbsp oil with small mashed or shredded sweet potato and 1 cup mixed veggies
(Seth add extra sausage and optional 1/2 sweet potato)
3 ounces pulled pork with 1/2 cup brown rice, 1 cup steamed broccoli, 2 tbsp. nuts
(Seth add 2 ounces chicken and 1/4-1/2 cup rice)
8 ounces Greek yogurt with 1 cup strawberries, 2 tbsp. nuts or seeds
(Seth choose 8 ounce yogurt, Lauren choose 6)
stir fry with 3 ounces chicken , 1 cup cauliflower “rice”, 1 cup mixed veggies sauteed in 2 tbsp. coconut oil
(Seth add extra 2 ounces chicken)
Note: add in a piece of fruit or extra handful of carbs at dinner if you exercised in the afternoon
Extra snack if feeling hungry/craving real food
or 1 ounce high quality dark chocolate
or glass of wine