Monday, November 28, 2011

Recovery Week

The Grand Thanksgiving Feast is done, the leftovers consumed, the alcohol in dregs and the dent in the sofa is ever deeper.  Now it's time to turn from our glutenous and slothful ways, back to the healthy eating and the frequent visits to the gym...its time for Recovery Week!  If you've found yourself plumper than the turkey that was on your table this past Thursday, then it's time to take action.

My personal approach is to detox, eat lean, green and healthy, and to not forget those calorie shedding moments in the gym.  Today I started back with a mostly lean protein, green veggie diet with a morning fruit/green protein shake in the morning (also great for a pre-workout shake).

 Jackie Warner's Secret Shake:
I would blend the liquids, powders and protein first in the blender, adding a splash of water as needed.  Then add your cup of frozen spinach and blend until your shake is green and smooth, then finally adding in the frozen berries until fully blended.  Drink immediately.

This is such a great start to my day, and really gets my metabolism going.  I have my shake at 7am and I'm easily hungry again by 9am, so then onto egg whites or 0% Greek yogurt.

Here's a sample of my daily nutrition on this lean diet and the work-outs I get in:

  • 7am - the not so "Secret Shake"
  • 9am - 3 Egg whites (and a nice cup of hot green tea)
  • 11am - 0 % Greek Yogurt
  • 1pm - Chicken Breast and mixed veggies (mostly green and cauliflower)
  • 2pm (30 minute Guerrilla Cardio at the gym on the Treadmill)
  • 3pm - 10 to 15 raw almonds (maybe another cup of green tea)
  • 6pm - Portabella Mushroom "pizza" with lean ground beef bolognese and skim shredded mozzarella (I make my own bolognese because I can control what goes into the sauce, keep the sugar out, add the protein in and keep it low fat.)
  • 7pm (Jillian Michaels 30 Day Shred DVD)

During this phase, I keep my dairy intake low (it contains lactose), drink tons of water (at least 64 oz), cut all sodas (diet, I never drink regular) out, drink 1-2 cups of green tea per day, and try to keep the rest of the day low in caffeine and sodium (too much caffeine induces the liver to produce excess insulin plus can increase cortisol, and sodium keeps us puffy).

I also like to track my food, water intake, weight and exercise at ... I've found that if you log it, you're more likely to stick with it.

Ok, so now you have the tools to drop the Holiday poundage...go for it.  I have found that I average about .5 - 1 pound per day for the first two weeks.  It's a great way to shed unwanted bellyfat and bloat.  After the first two weeks, I add in more legumes like black beans and kidney beans to keep my energy up with the increase in exercise (the "secret shake" is great for energy as well plus muscle repair).

Feel free to hit me up with any questions or comments.

Have a great day,

1 comment:

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