Travel, Fuel & Budgets
I headed back out to Colorado for 8 days during the 3rd week of Boston Training. One of my focuses for the new year is to be more mindful when it comes to fueling my body to optimal performance and with my budget. As you would have it, 3rd year PT students don't have much money.
Finding myself out of a routine (again), I decided to try and be logical with my food for the week as possible.
Breakfast: Kodiak pancakes (brought from home), almond butter, Strawberries & COFFEE
Snack: Kind Bar (mocha) & likely more COFFEE
Lunch: Spring mix salad, strawberries, cottage cheese, baby carrotts
Snack: String Cheese, Greek yogurt, Banana & Blueberry Pom Nuun
Post run: Chocolate milk
Dinner: grilled chicken, vegetables, sweet potato
Total Grocery Bill: $53.78 (Costco, King Soopers & target)
Advice for travel: keep it simple, eat the same things (to avoid waste)
Might seem a bit much for one person, but sure beats going out to eat or picking up a 'quick lunch' thats usually at least $8-10 for something healthy.
Finding myself out of a routine (again), I decided to try and be logical with my food for the week as possible.
Breakfast: Kodiak pancakes (brought from home), almond butter, Strawberries & COFFEE
Snack: Kind Bar (mocha) & likely more COFFEE
Lunch: Spring mix salad, strawberries, cottage cheese, baby carrotts
Snack: String Cheese, Greek yogurt, Banana & Blueberry Pom Nuun
Post run: Chocolate milk
Dinner: grilled chicken, vegetables, sweet potato
Total Grocery Bill: $53.78 (Costco, King Soopers & target)
Advice for travel: keep it simple, eat the same things (to avoid waste)
Might seem a bit much for one person, but sure beats going out to eat or picking up a 'quick lunch' thats usually at least $8-10 for something healthy.
Meal Prep Monday
With school starting back up today (and 9 hours of lecture---they weren't messing around) I dedicated time yesterday to prep for the week. Mike and I both have decided to clean up the food of the house (ditching our favoirte dark chocolate & peanut M&Ms for healthier alternatives. For me, this means planning out meals for the week so I don't have a "grab the first thing I see" kind of moment when I walk in the house after a stressful day of classes.
With the knee starting to come around, (taking the last 2 days as rest & recovery seems to have helped ) I have also focused on fuel for recovery and focus....HANGER always wins and I vow not to let it get the best of me...
To keep the weeks running smoothly, when due to chaos our lives may not always...I find planning out meals on Saturday (when I grocery shop) and prep on Sunday to be the most efficent.
Here is a look at this week..(first week back to class &hopefully back on track with training)
Breakfast: On the go 'oat jars" - pictured with directions above & protein latte (ill post this later this week...NEW morning crack!
Morning snack: grapes and almonds
Pre workout (if sneaking in one @ lunch) banana & Zico chocolate coconut water
Lunch: Wheat thin turkey sandwich with lettuce & mustard, honey greek yo with homemade granola (recipie coming soon), apple and power oat ball (see below)
Snack: belvita bar, furit or PB roll up (PB, banana and WW tortilla rolled up-- easy enough right)
Dinners:
Monday: chicken, roasted potatoes, green beans (left over spaghetti squash) & salad
Tuesday: chicken, rice, veggies & salad
Wednesday: chicken, roasted potatoes, green beans & salad
Thursday: Stroganoff: (Michale's request) ---Recipie soon
Friday: chicken, rice, veggies & salad
Saturday: leftovers
Sunday: WW homemade pizza with salad
Evening Snack: cottage cheese & lunchmeat, cereal, QUEST BAR (baked in the oven) & glass of milk
Very simple...all prepped in one afternoon (this week less than an hour and the stress of meals for the week is one less thing upon your shoulders.
Happy Prepping & may the stress be not with you
always running-- (tonight reading)
-x0 lo
With the knee starting to come around, (taking the last 2 days as rest & recovery seems to have helped ) I have also focused on fuel for recovery and focus....HANGER always wins and I vow not to let it get the best of me...
To keep the weeks running smoothly, when due to chaos our lives may not always...I find planning out meals on Saturday (when I grocery shop) and prep on Sunday to be the most efficent.
Here is a look at this week..(first week back to class &hopefully back on track with training)
Breakfast: On the go 'oat jars" - pictured with directions above & protein latte (ill post this later this week...NEW morning crack!
Morning snack: grapes and almonds
Pre workout (if sneaking in one @ lunch) banana & Zico chocolate coconut water
Lunch: Wheat thin turkey sandwich with lettuce & mustard, honey greek yo with homemade granola (recipie coming soon), apple and power oat ball (see below)
Snack: belvita bar, furit or PB roll up (PB, banana and WW tortilla rolled up-- easy enough right)
Dinners:
Monday: chicken, roasted potatoes, green beans (left over spaghetti squash) & salad
Tuesday: chicken, rice, veggies & salad
Wednesday: chicken, roasted potatoes, green beans & salad
Thursday: Stroganoff: (Michale's request) ---Recipie soon
Friday: chicken, rice, veggies & salad
Saturday: leftovers
Sunday: WW homemade pizza with salad
Evening Snack: cottage cheese & lunchmeat, cereal, QUEST BAR (baked in the oven) & glass of milk
Very simple...all prepped in one afternoon (this week less than an hour and the stress of meals for the week is one less thing upon your shoulders.
Happy Prepping & may the stress be not with you
always running-- (tonight reading)
-x0 lo
power oat balls
being on the go between school & traning sessions, I am a huge fan of quick, healthy and tasty snacks that are ready to go and even more ready to eat. A old friend (and now DPT student at U of M) made these when we worked togheter at Under Armour and I was hooked. SUPER quick and easy snack to keep on hand. I make them every week. The photo on the left are the ingredinets I use for the base..Chocolate & dried fruit add ins can vary! The right picture is the mixture before I popped it in the fridge!
Recipie:
1.5 c oatmeal
1/2 c. Honey/ Agave syrup
1/2 c. dark chocolate chips (can subsititue dried fruit in here also)
1/3 c. shredded, dried coconut
2/3 c. Peanut Butter
1/3 c. flax seeds
dash of cinnamon
add all ingredients to a bowl and mix. ( I use a fork to help spread the PB throughout
Roll into balls or flatten into bars in a pan. ( I like to spray the pans first)
- if you want ** secret trick** pop the mixture into the fridge for a few hours to help it harden and make shaping it easier
- once in balls, store in airtight container. If you made into bars, wrap in plastic wrap or bags!
Enjoy
Macros: (Using a heaping Tablespoon to make the ball form) Should yield ~ 30
Calories (per ball): 101
Fat: 6 g
Carbs: 9.4 g
Protein 3.3 g
Recipie:
1.5 c oatmeal
1/2 c. Honey/ Agave syrup
1/2 c. dark chocolate chips (can subsititue dried fruit in here also)
1/3 c. shredded, dried coconut
2/3 c. Peanut Butter
1/3 c. flax seeds
dash of cinnamon
add all ingredients to a bowl and mix. ( I use a fork to help spread the PB throughout
Roll into balls or flatten into bars in a pan. ( I like to spray the pans first)
- if you want ** secret trick** pop the mixture into the fridge for a few hours to help it harden and make shaping it easier
- once in balls, store in airtight container. If you made into bars, wrap in plastic wrap or bags!
Enjoy
Macros: (Using a heaping Tablespoon to make the ball form) Should yield ~ 30
Calories (per ball): 101
Fat: 6 g
Carbs: 9.4 g
Protein 3.3 g