We are on to Week 3 of the Walktober wellness challenge! We were lucky to have had some really nice weather this last week and ended the week with an absolutely gorgeous Sunday – I hope you took advantage of our last “summer-like” day!
Now, you’ve probably heard this saying before, “you can’t out-exercise a poor diet.” This is especially true if you are looking to lose weight or gain muscle! Diet is the key and no I’m not talking about the low-carb, no-fat, gimmick diets – but your actual diet of what you eat day in and day out. Food is our fuel – you wouldn’t put diesel fuel in your vehicle that takes regular gas, would you? So why make poor food choices and put fuel in our bodies that won’t help us run efficiently and give us the energy we need?
Think about your diet and what you normally eat – do you feel satisfied after eating, do you feel good about your choices? If not, it may be time to reconsider some of your food choices. Think whole foods and natural foods, avoid anything that comes in a bag, box or otherwise. Don’t think about what you can’t eat anymore but think about what you get to eat! The options and possibilities are endless!
It doesn’t take a master chef to make healthy, wholesome delicious meals either – try this healthy grilled chicken recipe for your next dinner! Remember to add healthy side dishes for a summer meal that will satisfy without weighing you down!
Sweet & Tangy Grilled Chicken
Servings: 6
Ingredients:
- 4 Tablespoons honey
- 4 Tablespoons spicy mustard
- 1 teaspoon grated lemon peel
- 2 teaspoons low-sodium soy sauce
- ½ teaspoon minced garlic
- 6 boneless, skinless chicken breasts
Directions:
- Pre-heat your grill. If using coals, heat until the coals turn gray and there are no longer strong flames, 35-45 minutes. Combine honey, mustard, lemon peel, soy sauce and garlic. Mix well. Reserve a few tablespoons of the sauce. Add chicken and marinate in the refrigerator for 40 minutes.
- Cook the chicken 5 to 6 minutes per side. Brush with the reserved sauce, and continue cooking for an additional 3 to 4 minutes per side, until chicken registers 170 degrees F on a meat thermometer.
Nutritional Analysis: One serving equals 183 calories, 2g fat, 13g carbohydrate, 0g fiber, and 28g protein
Let us know if you tried the recipe – what did you think of it? Did you make any substitutions? Are you working on any areas of your diet like protein consumption, water intake, lowering your sugar intake? Let us know! What has worked for you and what has not?
For instance, I have hard time drinking water throughout the day so now I have a water bottle that shows the ounces and I make sure to drink so many ounces by 10am, 12pm, and 2pm and so on. It is something that has worked for me and by doing this I seem to have more energy during the mid-afternoon when before I would feel tired and sluggish!
Make this week count, get your steps in and focus on your nutrition – see how you feel at the end of the week!