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Sunday, March 7, 2021

Wellness Wednesday: Dedicated December

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Ashley Coleman Thayer
Ashley Coleman Thayer
Ashley Coleman Thayer is a spokesperson/model/host, former Miss Teen USA, and a health & fitness blogger. She lives in Delaware with her husband and three daughters; where she enjoys yoga, cooking & baking, running, and of course, reading bedtime stories. To find more of her work, visit SelfSoulSpace.com.

It’s already December; can you believe it? Where did the year go? Well, before it’s over, dedicate the next 31 days to your health. It’s time for Dedicated December 2014!

Here is my December way of living… (side note, following this way of living helps to balance out the holiday parties and dinners too!)

Dedicated December = 3 meals & 2 snacks + exercise everyday

Meal Ideas:
*Prep for the week ahead by grocery shopping and packing meals to go for the week ahead
*Check out my recipes for more healthy meal time ideas

800px-Misc_fruitBreakfast (Eat within 45 min of waking up)
Coffee, skim milk, 100% juice (not from concentrate), or water as beverage
2 slices of toast w/ peanut butter & banana
Oatmeal w/ fresh fruit added
1 cup of cereal with skim milk
Egg whites on wheat tortilla w/ salsa
Egg whites & turkey bacon
Greek yogurt & granola
Low fat Nutrigrain waffle w/ peanut butter & small yogurt
12oz fruit smoothie with protein added

Lunch (2-3 hours after snack 1)
Water, unsweetened iced tea
2 cups of salad greens & veggies w/ low cal dressing
Turkey sandwich on wheat bread w/ Dijon mustard & slice of cheese
Broth based soup, 1 cup
1 cup of black beans & brown rice
1/2 of large Wheat pita filled with veggies & hummus
Whole wheat pita & hummus, veggie sticks w/ low cal ranch dip
Burger no bun, & a side salad
16oz Green Smoothie
Baked potato (red potato) w/ salsa & shredded cheese
Baked sweet potato w/ Earth Balance butter, & tbsp cinnamon sugar
*Add a piece of fruit or a cup of fresh fruit as a side to your lunch

640px-Sautéed_Tempeh_croppedDinner (No later than 7 pm)
Water, unsweetened iced tea
4-5 oz of chicken breast, fish, lean beef/pork & 2 cups of veggies
*Substitute a side salad for 1 cup of veggies
*Substitute small sweet potato (1/2 of big) for 1 cup of veggies
Grilled chicken w/ 1/2 cup of black beans & brown rice
4-5 shrimp/scallops with sautéed veggies
1.5 cup of wheat pasta w/ marinara sauce
4-5 oz of chicken breast, fish, lean beef/pork w/ 1 cup of veggies & 1/2 brown rice
1 cup of wheat pasta w/ olive oil & sautéed veggies
Grilled protein taco, w/ lettuce, tomatoes, cheese, salsa
2 cups of salad with grilled protein & low cal dressing
1 cup of broth based soup & 1 cup of salad
Turkey burger w/ sweet potato fries
1 sushi roll no cream cheese w/ miso soup
Slice of pizza & side salad

Snacks (Snack: 2 hours after breakfast; Snack: 2-3 hours after lunch/more than 1.5 hr before dinner)
Kind nut bar
1/2 cup Sliced cucumbers & 2 tbsp hummus
1/2 cup Baby carrots & 1 tbsp low cal dressing
Cup of fresh fruit
Piece of fresh fruit
Greek Yogurt
Unsweetened applesauce
1/4 cup of nut & dried fruit mix
Hard boiled egg
1/2 cup of edemame
1/2 of PB&J with low sugar jelly
15 small pretzels
15 tortilla chips & salsa
Small fruit smoothie
1 rice cake w/ peanut butter
Low fat cheese stick
Fat-free pudding snack
2 small chocolate chip cookies
1/2 cup of ice cream, edie’s slow churn
Beverages
Water, H2O, agua, wudder
Zero calorie vitamin water
8 oz of 100% juice, not from concentrate
8 oz of skim milk
Coffee (however you like it, no more than 12oz)
Herbal tea or unsweetened iced tea
Limit alcohol and stay away from mixers and juices – stick to wine & vodka-soda w/splash of juice

220px-Bristol_Half_MarathonWorkout
At least 30 minutes of cardio every day, add strength/weight training, core training, and/or yoga to your workout

Tips
Drink 4-8oz of water when you first wake up
Shoot to drink half your weight in water (ounces, i.e. 130 lbs= 65oz of water)
Take a multivitamin
Organic is preferred, minimal ingredients a must
Avoid processed & packaged foods
Add lemon, limes, cucumbers, oranges to water to switch it up
Use a red potato for baked potato
When eating 2 cups of veggies, make 2 different kinds
Load salads with veggies
Shoot for vinaigrettes or oil & vinegar for toppings on salads
If you eat an earlier dinner, move snack 2 to a dessert
Use olive oil instead of butter or margarine
Grill, bake, broil… No fry
Stay away from white, get down with brown (carbs that is)
Avoid take out & fast food
Make extra of lean proteins & beans/rice and use it for lunch & leftovers the next day
If craving chocolate or sweets, grab a Hershey kiss or a small lollipop (Dum Dums)
Be sure to finish eating 30-45 min before exercising
Eat protein within 1 hr of finishing your workout, refuel & hydrate!
Get sleep!
Most importantly, stay positive!

Happy – and healthy! – Holidays!

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Latest News

State to ramp up vaccines for teachers, has given 253,535 doses of vaccine

253,535 doses of the COVID-19 vaccine had been administered as of Friday, the state said.

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  Droves of students will not be held back because of interruptions caused by the COVID-19 pandemic, Delaware educators say. Instead, schools will bear down on...

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The grand total for the 2021 event will be announced Saturday by 8 p.m.
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