For today’s post I wanted to share with you what an average day of food and drinks looks like for me, and in general how I recommend that my clients eat for optimal energy levels, lean muscle mass, and body fat percentage. (Disclaimer - my way is not the only way. It’s the best way that works for me and how to coach others)
From top left to bottom right (Picture below):
1) Water (Start the day with 1 glass and drink throughout the rest of the day!)
2) (Veggies and Protein) For example: Greens juice and protein powder smoothie
3) (Protein, Veggies, Starchy Carb, Fat) For example: 2 Eggs, chicken sausage, sweet potatoes, onions, spinach, yellow peppers, and Avocado
4) (Not really for macro or energy reasons, but for the love :)) Iced coffee, splash of cream
5) (Protein and Veggies) For example: Steak salad
6) (Protein, Carbs, Fat) Plain greek yogurt, berries, granola
7) (Protein, Veggies, Fat) Chicken and veggies (broccoli, cauliflower, mushrooms, onions, brussels sprouts).
*80% of the time I focus on the following throughout the day:
- 8-10 servings of water
- 5 servings of veggies
- 4 to 5 servings of quality protein
- 2 to 3 servings of starchy carbs from whole real foods
- 3 to 4 servings of quality fats
*10-20% of the time I eat what I want even if it doesn’t fall into these guidelines.
Over time I have come to learn that I see the best results with my energy and body composition when my 2 to 3 servings of carbs are before and after a morning workout, or if I have a really busy hectic day, I need some type of starchy carb at dinner, otherwise my cravings make themselves very well known, and all I want is a burger, fries, and ice cream!
We are all different, and our bodies operate differently… it can take some time to figure out how many servings of protein, carbs, and fat work best for you, and when… But in my opinion the best place to start is with veggies. If you can eat 4 to 5 servings of veggies per day, and make that a habit, you’ll eat less of other things that may not be in line with your goals, you’ll start to feel better, and you’ll be able to move on to another habit.
This week instead of posting a recipe, I wanted to talk about the fact that nutrition doesn't have to be all or nothing. Yes, nutrition plays a very big role in our body composition, health, and overall well being. But that doesn't mean that we can't ever enjoy some foods that may be less nutritious.
Below are some of my personal favorites, and I allow myself to enjoy them. After I eat them, I don't feel shame or guilt, or tell myself, "well I guess I fell off track, I might as well keep eating this way, and then start over on Monday or next month."
The perspective that I have decided to take, and that I hope you take as well is that if you can eat foods that contain vitamins, minerals, lean protein, quality fat, natural complex carbs most of the time, then 10-20% of the time, just eat foods that you really enjoy, without counting the calories, sugar content, or checking the preservatives. Allowing yourself to enjoy these foods will prevent feelings of shame and guilt, and reduce the likelihood that you will over-consume them.
Life is a journey. Let's eliminate the expectation of perfection and the mindset of being "on track" or "off track". If you're alive then you are on track. If you have the means and opportunity to decide what you're going to eat, instead of wondering when your next meal will come, then you are very fortunate. Be grateful, be mindful, and enjoy the journey!
Makes 12-14 muffins
1. Preheat oven to 350º F
2. In a large mixing bowl, combine all the dry ingredients above
3. In a separate medium bowl, mix together all wet ingredients above
4. Pour the wet ingredients into the dry ingredients bowl and mix well
5. Next fold grated carrots and the walnuts, pecans or raisins into the batter
6. Pour batter into lined muffin tin molds (use paper or silicone cup liners) Fill each cup about two-thirds full.
7. Bake 22-25 minutes, or until an inserted toothpick comes out clean
8. Cool and enjoy!