Monday, November 28, 2011

Thanksgiving Detox

After a lovely trip to my parent's that included things like pumpkin pie, pumpkin roll, pineapple upside down cake, cookies, stuffing, and wine, I'm more than ready to get back to normal. Yesterday I did some meal planning and am going to increase my "greens eating". I've needed to do this. Normally I'd get greens in two meals of the day. Now I'm going for three. On the menu for today:

  • Breakfast: Greek yogurt + blueberries + flax seed meal
  • Post-workout: Whey protein
  • Mid-morning: 2 eggs + mixed peppers and onions + lots of spinach
  • Lunch: Collard greens + 30g feta + 4 oz chicken
  • Mid-afternoon: apple slices + almond butter
  • Dinner: broccoli + lean ground beef + 2 Tbsp Stubbs BBQ Sauce
  • Pre-bed: casein protein powder + peanut butter
I discovered that Stubbs Original BBQ has significantly less sugar than most brands and is just 30 cal per 32 g and 6g of carbs. It's good stuff! Feta is a new addition for me. I had gotten away from cheese but this is a nice addition and a little goes a long way in terms of flavor. The mixed peppers, collard greens, and broccoli are all from the freezer section, I just find it is convenient for me.

I did get some minimal workouts in while I was away - the 5K, two swims, and an upper body strength training session, but I took Tuesday and Saturday completely off as they were travel days. Yesterday, I got back on it, as our mild weather continued and I cycled my favorite 30 mile loop. Hopefully no one saw me when I was riding along, just singing out loud, not caring!

This morning I admit I had to drag myself out of bed at 5 to hit the gym for a 6 am leg and back workout. I find it challenging to do legs first thing, but it turned out to be a great workout and put me in a positive, can-do mindset for the rest of the week. This was my low-rep day and I included:
  • trap bar deadlifts supersetted with wide grip pullups
  • pause squats
  • single-arm cable rows
  • leg press
  • supine grip row supersetted with calf raises
  • back extensions
Have a great Monday, everyone!! Get those greens in!!