Week 4: Eating Outside, Slip-Ups and Staying Optimistic

Colder, whiter, wetter . I believe these three words sum up the lovely weather we have been experiencing recently. To be honest, this didn’t help me in my quest for health. This week I have also been confronted with a new challenge (how many more will I face?): Travelling. Being outside of the comfort zone of your kitchen or local restaurants give you the impression that it is impossible to plan your meals. It is not: you just need to be a bit more cautious...

Feeling a bit worried about this, I decided to pack my workout clothes and, for the first time in my life, called the hotel I would stay at, in order to ask if they had a gym. For the people knowing me, this will probably come as a surprise.

The destination had nothing very glamorous and I knew in advance that this three-days conference in Luxembourg with open-bar and giant buffet-dinners will be long. Before each evening reception I made sure to spend one hour in the fitness centre of the hotel. After exercising, the need for junk food and alcohol is weaker, making the choice at the buffet a little easier. I convinced myself that proteins and vegetables were much better than a risotto (And according to my Italian colleague, I was actually correct...) My advice would be to take a small plate (dessert plate) for all courses instead of a large one. Yes it is a buffet and you want to taste everything but it has to be mini-portions. If it is too frustrating, just pick one dish and have a normal portion. I focused on starters and mains and decided to skip cheese and dessert. A small square of dark chocolate with my coffee - almost- gave me the same satisfaction.


Finally, I would repeat that bad days happen. We are not always the strongest and it is still alright. The trick is to enjoy it as much as possible when you fall of the waggon and forget about feeling guilty because regrets will not solve the problem. But the couple of days after, it is very important to eat clean and lean and get your body moving, whether it is just a long walk or a proper training session. Just remember, these slip-ups are just a step back, not a failure.

Week 4: The Food and The Workout

Day 1: 

Breakfast: 2 Eggs+ Green tea
Snack: 10 mixed Nuts
Lunch: Cod Fillet with Lentils (once cooked, stir the lentils with some sauteed tomatoes and courgettes)
Snack: Blueberries
Dinner: Salmon carpaccio with Rocket salad

Workout: 30mn Run + Core work

Day 2:
Breakfast: Turkey breast + 1 Slice wholegrain bread+ green tea
Snack: 4 Crab sticks
Lunch: Sea bream fillet cooked in foil with Lime and Morocan spices + tomato salad
Snack: 1 Kiwi
Dinner: Beef fillet + sauteed Mushrooms (mix of oyster, portobello, chanterelles)

Day 3: 
Breakfast: Cottage cheese + Green tea
Snack: 100g Blueberries
Lunch: Salad + Grilled chicken breast + Herbs + Cherry tomatoes + 1/4 Avocado
Snack : 1 Apple
Dinner: Veal escalope with Lemon juice and Rosemary + Green beans

 

Day 4:
Breakfast: Scrambled eggs + green tea
Snack: 1 Pear
Lunch: Seared Tuna with Cinnamon and Sesame seeds + Asparagus + 2 tbs Quinoa
Snack: 4 Crab sticks
Dinner: Wok of Prawns and Asian vegetables mix

 Workout: 60mn Pilates Reformer

Day 5: 
Breakfast: Scrambled eggs  + Green tea
Snack: Carrots + Houmous (make your own)
Lunch: Home-made salmon Tartare  + mixed Salad
Snack : 1 Apple
Dinner: Cod (Grilled with Garlic, parsley and olive oil) + 50g brown Rice + Courgettes

Workout: Fitness Circuit

Day 6: 
Breakfast: Yogurt + 70g Chicken breast+ Green tea
Snack: 10 almonds
Lunch: Salad + Tuna in brine + 1/4 Avocado + Tomatoes + Coriander
Snack: 1 Pear
Dinner: 2 beef Tomatoes stuffed with Turkey minced and onions + Salad

Workout: 75mn Ashtanga Yoga

 

Day 7: 
Breakfast: Yogurt + 1 Slice wholemeal bread + Green tea
Snack: 1 Apple
Lunch: Prawns  + raw Spinach+ Walnuts + Mushrooms
Snack: 2 Clementines
Dinner: Sea bass with Cauliflower and Broccolis

Workout:  60mn Training with @epochFitness : High Intensity Interval Training + Weights, Core Work etc..

Remember to drink 1.5L of water per day!