Week 4

From our fearless leader:


-PRIOR to each Tuesday class, please take out your food journal and write down
in the 'workout' spot what days you plan to workout and what you plan to do
(total body, gym, walk/run, abs, etc). Think about your whole family's schedule
and plan around that.
-As you arrive to class (on Tuesdays), I'll have you buddy up and share your
plan for the week. I also want you to look at each other's food journals.
Discuss one positive and one challenge from the previous week and have 1-2 goals
for the upcomng week.
-On Thursdays, you will check in with your buddy and see how the week is shaping
up for you.

Planning and prep is key. For food, I want you all to really think about what
you are eating and listen to your hunger cues. There's a reason you won't eat a
whole bag of apples but will eat a whole bag of chips. Whole foods are
satisfying. The meal plan is designed to take the guess work out for you. The
recipes are easy to make and pretty tasty. If you feel like you just cannot do
the recipes, try to make simple changes on your own - veggies are a no brainer.
Fill up your plate with lots of vegetables and low starch fruits. Pick whole
grains (non-glutinous grains are best-brown rice, quinoa, buckwheat, millet,
amaranth). Pick lean meats and healthy fats. I highly recommend sticking to
the meal plan but if you can't, make changes in your current eating. Make sure
you eat every 2-3 hours and make breakfast and lunch your largest meals. This
is the start of week 4. We are almost to the half-way point. Please commit to
doing your absolute best. Ask for support when you need it.


**Me again. We always eat so much better when we do one food shop at the start of the week. Every night we know what we're having—fish, pork chops, chicken and what we're serving with it. It's so much better than running in the grocery store last minute and being tempted by a quick frozen pizza. My kids love salad (well, lettuce) and I know it's because they see us eating it every night. I want to be that good example for my children. Well, when they don't think a food group is chicken nuggets.