Month: October 2023

Fitness Tips

A Quick Beginners Guide to Routine Meal Prep

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Start your new meal prep routine with these 3 easy steps.

1. Freeze ripe bananas for easy and quick protein smoothies.

2. Make a big soup with plenty of lean protein and veggies over the weekend for easy weekday lunches or dinners.

3. Make overnight oats daily for a grab and go breakfast or snack the following day.

Making many different items in bulk can be overwhelming.

Prep simple things like freezing ripe bananas for smoothies, or chop fresh veggies for salads.

Pick one thing to make in bulk to get you going.

Prep other single serve meals and snacks throughout the week as you go.

Then add more bulk prep as you gain more confidence.

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Fit Recipes!

Free Recipe: 5 Minute Light And Herby Chicken Salad

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Make your health and fitness goals a priority with the help of this tasty, quick and easy chicken salad recipe. It is high in protein, low in calories and has loads of flavor thanks to the green herbs. It stays light thanks to the nonfat Greek yogurt, but still has enough mayonnaise to give you the rich tangy flavor of their full fat counterparts. Don’t have canned chicken. Try canned tuna or salmon instead! 

Serves 2: Per serving –140 calories 24g protein 2g carbohydrate 4g fat

INGREDIENTS YOU’LL NEED:

  • 1 can cooked chicken drained (I like the one from Costco) 
  • 30g nonfat Greek yogurt 
  • 14g mayonnaise 
  • 1-2 tbsp chopped green fresh herbs (any single herb or combination of dill, parsley, cilantro, and chives) 
  • 1/2- 1 tsp dried herbs if no fresh are available 
  • Salt and pepper to taste

DIRECTIONS :

Mix all the ingredients together in a bowl. This makes enough for two. So you can either share or save it for the next day. Leftovers store up to 3 days in the refrigerator. Perfect with bread, in a wrap, on crackers or use it to top a bed of greens.

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Find me on Instagram for more recipes, fitness tips, and meal ideas.

www.instagram.com/melaniewales.sustainableliving

Fitness Tips

HIIT or LISS Cardio: Which is better for fat loss?

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black skip rope
Photo by Dom J on Pexels.com

Either Can Work! Neither are required.

As long as you are creating an energy deficit via diet and/or exercise you will lose fat.

Do you like shorter more intense intervals via HIIT (High Intensity Interval Training) or do you like longer less intense sessions via LISS (Low Intensity Steady State)?

The type of cardio you choose does not change your ability to lose fat.

Which type of cardio you choose depends on your preferences.

You can also do both which is my preference for general health and because I enjoy it.

Consistency is key to having a Sustainable Fitness Journey.

Your preferences matter.

Consistency is only possible when you enjoy the journey.

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If you have thought about having me as your coach to support you along your own fitness journey check out the Online Fitness Coaching page on my website for more info and how to inquire about my online fitness coaching service. Receive customized activity and nutrition plans, monthly virtual calls, and weekly email check in’s.

http://melaniewales-sustainableliving.com/online-fitness-coaching/

Follow me on Instagram for evidence based fitness tips, free recipes, and full days of eating.

http://www.instgram.com/melaniewales.sustainableliving

Fitness Tips

My Top 5 Low Calorie High Protein Grocery Staples

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We should get at least 30g of high quality protein in each of our meals. Next are my top 5 lean protein sources and their portions in grams. Each portion contains 30 grams of protein.

  1. Whey protein: 35g = 124 calories
  2. Raw Boneless skinless Chicken breast: 130g = 134 calories
  3. Raw Tail On Shrimp: 155g = 127 calories
  4. Egg whites: 275g = 133 calories
  5. Nonfat Greek Yogurt: 285g = 168 calories

Having these lean and high protein foods in stock will make it easier to hit your meal and overall daily protein goals.

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If you have thought about having me as your coach to support you along your own fitness journey check out the Online Fitness Coaching page on my website for more info and how to inquire about my online fitness coaching service. Receive customized activity and nutrition plans, monthly virtual calls, and weekly email check in’s.

http://melaniewales-sustainableliving.com/online-fitness-coaching/

Follow me on Instagram for evidence based fitness tips, free recipes, and full days of eating.

http://www.instgram.com/melaniewales.sustainableliving