Here is my 3 week progress photo:
Another day of clean eating! Let’s get down to water; I know you have heard it countless times. How good it is to drink 8 glasses of water a day. Do you really know why though? It flushes all the crap out! Literally! Hello healthier glowing beautiful skin, flushes out fat, helps get rid of toxins in your body, curves your appetite by keeping you fuller longer and it gives you energy! It is rather bland tasting but there are so many natural sweeteners out there now. My favorite is putting lemon, cucumber and mint in it. I challenge you to start drinking a gallon a day, yup the whole thing. What can help is putting marks on the jug, like drink this much by 1 pm, and this much by 4pm and so on. That way you can catch up on little increments of water instead of having to chug the whole thing by the end of the day to catch up.
Here is what I ate today
4 egg whites and one egg yolk, topped with red hot
Potatoes: Cube russet potatoes and cook on skillet until they can easily be pierced by a fork I season mine with olive oil, pepper and cayenne pepper.
Fruit Smoothie: See recipe in my Monday Meals post
Protein bar: See how these bars measure up to Quest bars in Monday Meals post
Chicken: Oven at 350, cooking between 30-45 minutes. I sprinkled on cayenne pepper, garlic powder, pepper, lemon juice and oregano flakes.
Mashed Sweet Potatoes: Peel & cube potatoes. Boil in large pot for about 20-30 minutes. Drain in colander. Melt 1 tbsp of butter in the same large pot, along with 2 tbsp of garlic. Add the potatoes back to the pan and pour on 1/2 cup of fat free milk, 2 tbsp of non fat Greek yogurt and salt and pepper to taste. Mash until smooth.
Asparagus: See recipe in my Monday Meals post
Protein shake-I recommend for women only a half scoop as we don’t need as much protein as men. We need 0.6-0.8g of protein per day per pound that we weigh. Guys I recommend the full scoop 🙂
Celery and peanut butter or you can do homemade salsa
Shredded chicken salad: Shred chicken by placing it in a slow cooker on high for about four hours. Season however you want to, I put reduced sodium taco seasoning. Pull apart chicken with two forks, that’s it! Romain lettuce, spinach, feta cheese, low fat mozzarella shredded cheese and black beans, and for the dressing cilantro lime vinaigrette, you can find the recipe in my Street Taco post.
For tonight, I’m going to hit my abs up pretty good 🙂
Reverse Crunch (2 sets of 25-30 reps)
Cable Crunches (2 sets of 25-30 reps)
Decline Crunches (2 sets of 25-30 reps)
Oblique Crunch Left (30 seconds)
Oblique Crunch Right (30 seconds)
Vertical Toe Touch (30 seconds)
Bicycle Crunch (30 seconds)
Thank you for reading! Criticism, praise, suggestion, thoughts, questions, please leave them with me 🙂