12 Week LGBT Greek Health Challenge

WEEK 2

NOTE FROM YOUR GUIDE:

  

Welcome to the WEEK 2.I hope everyone is drinking water, exercising and meal prepping.  Vitamins!! Are you taking a Vitamin every day? Vitamins are needed in this stressful and bad habits of eating society. Everyone needs a good vitamins that will help to add the nutrients that you aren't getting from your foods.

ATTENTION: 

HOUSEKEEPING:
 1. Progress Report CLICK HERE  make sure you do this every SUNDAY. 
 2. RSVP for a night with Demetria Franklin about Healthy Nutrition part I
 

Thought of Week 
Wake Up With Determination. Go To Bed Satisfaction.

Meal Prep – Healthy Roasted Chicken and Veggies

Seasoned with olive oil and Italian spices then roasted to perfection, this sheet pan chicken and rainbow veggies is great for meal prep and makes a healthy lunch or dinner too! Meal prepping is a…
TIME: 30 minutes

Ingredients
  • 1 cup Broccoli florets, frozen or fresh

  • 2 Chicken breasts, medium skinless boneless

  • 2 cloves Garlic

  • 1 cup Grape or plum tomatoes

  • 1 Red onion, small

  • 1 Zucchini, medium

  • 2 cups Rice, cooked

  • 1/2 tsp Black pepper

  • 1 tbsp Italian seasoning

  • 1/2 tsp Paprika

  • 1/2 tsp Red pepper flakes

  • 1 tsp Salt

  • 2 tbsp Olive oil

Instructions

  1. Pre-heat oven to 450F. Line a baking sheet with aluminum foil and set aside. 

  2. Place the chicken and veggies in the baking dish. Sprinkle all the spices and garlic evenly over the chicken and veggies. Drizzle with the olive oil. 

  3. Bake for 15-20 minutes or until the veggies are charred and chicken is tender. 

  4. Place ½ or 1 cup of cooked rice of choice into 4 individual meal prep containers. Divide chicken and veggies evenly on top of the rice. Cover and store in the fridge for up to 5 days or freezer up to 2 months.

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WHY IS DRINKING WATER IMPORTANT

 

"Drinking water is important during weight loss because it provides hydration without unwanted calories. Drinking non-caloric fluids like water before or with a meal can help a dieter feel full sooner," explains Donna Logan, RD, a registered dietitian at the University of Texas Medical School in Houston. “So in addition to not adding calories, drinking water may help replace or avoid unnecessary food calories found in snacks or extra servings at mealtime. Drinking water also helps flush wastes from the body, which is especially important during times of fat metabolism and weight loss."

Recommendations from the Food and Nutrition Board are for women to get 91 ounces per day and men 125 ounces from all sources — water, other beverages, and foods with a high water content.

When it comes to water alone, explains Logan, "A general recommendation is to drink eight 8-ounce cups of water per day, for a total of 64 ounces. This is a generalization only, and actual fluid needs are affected by diet, physical activity, body composition, and climate."

For instance, this number goes up if you exercise — a key to successful weight loss — and even more so in hot weather when it’s possible to lose about the equivalent of a quart of water in an hour, according to the American Council on Exercise. You’ll want to drink water before, during, and after every workout.

GOOD SNACKS

Supplements that immediately go to work to increase protein levels, and thus raise insulin levels as well (which are essential in muscle tone recovery) should be consumed immediately after a workout, with continuing doses for the next six hours when possible.

Poor dietary planning frustrates fitness goals for many endurance and strength athletes. As stated earlier, a good protein powder supplement, taken immediately after a workout, will reach the muscles in a matter of minutes rather than hours.

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DID YOU KNOW...

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