Nutrition intake: what i eat in a day

As a fitness instructor, mom, and active individual, It is very important to me that I am fueling my body with the right type and amount of nutrients every day. I know from personal experience that it can be hard to make healthy eating a priority when busy schedules give us little or no time to eat. It is easy to put nutrition on the back burner, but it is time to realize that what we eat is especially important for busy individuals. If we get that good stuff in our bodies, we can kick butt in our day-to-day. ​

Meal prep can cause some anxiety, I know. It sounds way worse than it actually is. Prep is key, however, for me. Taking thirty minutes each day to prep saves me from getting overwhelmed by what to make when I am tight on time. Meal prep also saves me from making last-minute food decisions like making stops at fast-food restaurants or consuming quick meals that are highly processed and have me feeling sick. Are you interested in prepping but confused about how to start? Here is an example of what I usually eat in a day. 

Breakfast: Nothing (Don’t freak out). I practice Intermittent Fasting (IF). This means I consume all of my food in an 8-hour period. I start my meals at 12 PM and end them around 8 PM. However, drinks such as water, tea, and black coffee are encouraged to consume before you break fast! I like to drink decaf tea that contains probiotics to wake up my metabolic system! IF has been proven to assist in weight loss, weight maintenance, enhanced hormone function, and increased metabolic rate and heart health! By attaining a balanced and intuitive eating structure, IF has trained my body to burn more fat instead of sugar. This improved function has prevented hunger and promoted satiety. Although IF has been a positive addition to my life, I definitely had to ease into it. I first took things very slowly by eating a half-hour later every week until I could successfully fast until noon. If you are thinking about IF, make sure to be very forgiving with yourself. It may take some trial and error. However, once you master the fasting part, it comes very easily. If you are interested, I suggest you give IF a try and see how you feel!


Lunch: 12 PM/1 PM:  I like to break my fast and get my day started with substantial nutrients such as veggies, protein, and good fat (olive oil, avocados, etc.). I personally love to start the day with a protein shake. Mine consists of QSciences chocolate and coconut whey protein, collagen powder, MCT powder, a dash of cinnamon, and water. Drinking a protein shake at the beginning of the day helps rev up my digestive system. When purchasing protein powder, make sure to read the labels! You don’t want a protein powder that contains too much sugar. If you don’t like your shakes with water, you can replace it with milk, nut milk, or a frozen banana. *Contact me If you have any questions about where to purchase good quality protein powder. 
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I will also eat a large spinach salad. I top it with tomatoes, carrots, cucumber, jicama, half of an avocado, and 1-2 tablespoons of organic pumpkin seeds. My dressing is a simple mix of balsamic vinegar and extra virgin olive oil. I make sure to add some protein to the salad by adding either 6 ounces of chicken or turkey. It is also important to think about breaking your fast with few to zero sugars. This prevents insulin levels from spiking. 

Snack: If needed in the afternoon 
For my afternoon snack, I will alternate between an apple sprinkled with cinnamon or a Perfect Bar (protein bar). Perfect Bars are my preferred type of protein bar (peanut butter is my favorite), but you can pick any protein bar that has natural and minimal ingredients. I also enjoy a handful of nuts such as pistachios, walnuts, cashews, or pecans. I don’t feel the need to have an afternoon snack every day. I usually decide intuitively if I am feeling hungry or not during the afternoon. If I am, those snacks are my go-to. 

Dinner: Anytime from 7 PM- 8 PM
For dinner, my main goal is to feed my boys and me a meal that is high in protein and veggies and lower in carbs. I am obsessed with my crockpot at the moment and have been making lots of stews/one-pot meals! One of my family’s favorite nights is taco night. I use almond flour tortillas (Seite brand), black beans, organic chicken or ground turkey/beef, avocados, tomatoes, and spinach. 

Alcohol: (Yes, we must talk about it.) 
I love my wine...like, really love it. I know, personally, that too much leaves me making poor decisions and feeling sluggish. Unfortunately, alcohol will also prevent the effective burning of calories for 24 hours. Because of this, I try to drink about 2 - 3 drinks a week. I’ve found that this is a great balance for me. I can still enjoy the pleasure of an end-of-day drink, keep my balance, and prevent any decision making I might regret the next day. 

*Pro Tip: One of my secret weapons in my nutrition plan is to drink lots and lots and lots of water. Water helps keep me satiated, energized, and, of course, hydrated. The Mayo Clinic suggests that women should consume about 11.5 cups of water and men,15.5 cups daily. 


Some more tips about meal prep and gaining optimal nutrition: 

• Keep it simple. If you have a long day ahead of you, your meal prep recipes should have few ingredients and short prep time. I love the Crockpot simply because I can throw all my ingredients in and revisit hours later. If you are overwhelmed with where to start, try this simple and easy recipe. It is one of my favorites! 

Recipe

​• Keep notes of your favorite and easy recipes. This way, if you are in a bind, you can remake something you already know you love. 
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• The freezer is your friend. Make large batches of a recipe and put the rest in your freezer for later. You can eat your freezer leftovers months after you’ve made them. 

In conclusion, good nutrition using meal prep doesn’t have to be a frustrating or long process. It can be fun and beneficial to your jam-packed schedule. If you have any questions about meal prep, fun, and easy recipes, or Intermittent Fasting, contact me below to have a conversation about fitness and health. ​

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