Monday Series: FitFood FitTip


Today we begin our month long series, FitFood, FitTip.  Each Monday in the month of July we will bring you one healthy recipe you can use during the week and a fitness tip to begin using or reaffirm what you are already doing.  The goal is to put some more ammo in your arsenal to avoid drive-thru runs and give you the tools to get... and stay on the right track.

This week we tackle a quick lunch idea.  For those of us who go off to a regular job everyday and try to make good food choices, lunch can be challenging.  You have to pack your things ahead of time, shop accordingly, and avoid the temptation to head off with a co-worker for an hour of fried foods and dips.

I'd like to give you the magic formula, but there isn't one.  You may have to change your mind a little.  This does not mean that you should never go to lunch with your co-workers.  You should just go less often.  Maybe you could encourage them to bring their lunch, too.  You both will save money and be on your way to a healthier you.

Keep this in mind... you are dealing with a daily food "budget" so to speak.  Your body requires a certain number of calories just to keep going.  It's up to you to determine how you will use the rest of the budgeted calories.  We all slip sometimes.  That's ok and probably healthy for most of us wo we don't feel like we are depriving ourselves and go nuts.  The idea is to spend most of your calories on big bang for your buck items.  Look for foods that offer the most caloric value or goodness per calorie.


... steering your own ship

Get the rest after the jump...

Mayo-free Tuna Salad

The ingredients:

5 oz. White Albacore Tuna

1 medium tomato

1 tablespoon onion or scallion

1 tablespoon dill relish

1 tablespoon fresh dill

1/2 alfalfa sprouts

salt and pepper

The method:

  1. Dice tomato and onion or scallion into fairly small pieces.
  2. Rough cut alfalfa sprouts and dill.
  3. Toss tomato, onion, relish, sprouts, and dill in a bowl.
  4. Add tuna and toss lightly.
  5. Add salt and pepper to taste.

Things to consider:

Our lunch only uses half of the salad that this recipe makes.

Round out your lunch with other good calories.  Here we have added cantaloupe, but there are certainly other good options.  I like Greek yogurt with just about any fruit.  

This quick and easy tuna salad seems as though it may be dry at first, but I assure you it is not.  The moist ingredients make it creamy enough and add loads of flavor.  We have paired it with Wasa Rye Crackers here, but you can use the vehicle of your choice.  The key is to look for whole grains and lower fat.

This may not seem like much food, but if you are eating smaller, more frequent meals this will be more than enough.  Add in

sensible snacks

throughout the day and you will stay satisfied and keep the fat furnace burning.

This could be made with chicken also.

Choose a drink for your lunch that is not loaded with sugars and carbonation.  You can't go wrong with water.

If the alfalfa sprouts are too earthy for you try a different green item to toss in like shreds of romaine lettuce (NOT iceberg) or chopped spinach leaves.  The idea is to get something green in there.


Same Old Routine - Morning Routine

Our bodies and minds like routine.  There is no better time to have a set routine than in the morning.  This tells our body,"Ok. I'm awake and I'm ready to face the world.  You know what to do.  Now, let's get started."  It starts with getting up at the same time every morning regardless of your work schedule for the day.  This can be tough and you will surely make some exceptions, but try to stick to this plan.  Not only does it get the body ready, but it is better for your overall sleep patterns, too.

Here are some other things you may want to work into your morning routine:

  • Start everyday with a glass of water.
  • Breakfast - do NOT skip breakfast. This gets the fat furnace going.
  • Shower
  • Quiet time - this has been proven to increase productivity and creativity. Take just a few minutes to be with your thoughts or void of thought. Perhaps you will use this time to meditate or pray.
  • Exercise and stretching

Whatever you decide for your morning routine, try to stick to the same one every day.  Your body will thank you.  Soon you will have developed healthy habits that will be second nature to you and get you ready for a productive day.  It won't stop your boss from losing his mind on you, but you will be better equipped to deal with the stress.