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What I eat in a day, My new deal - Coggle Diagram
What I eat in a day
Breakfast
If you're someone who doesn't like to eat breakfast, don't stress. What you eat over the entire day is much more important.
My breakfast: on a normal day, I like to keep it balanced. Breakfast sandwich with whole grain bread, avocado, egg, and sauted kale and garlic. Sometimes if I have a hard workout later, I add some cheese, which makes it taste amazing.
May be some health benefits to eating breakfast, including reduced diabetes risk. Body is most insulin sensitive in the morning, so it's a good time to eat carbs and fiber. If you wake up hungry but skip breakfast because your busy, it might be time for a lifestyle adjustment.
Before a morning hike or workout, I like to have some more carbs for fast fuel. So I do hearty morning fiber cereal with Cascadian Farms or sometimes a bagel or burrito (if I want to reduce fiber). Bagels and burritos are also easy to take in the car and nibble on as you travel.
For a midmorning snack: Immune boost smoothie.
Kale
Parsley
Celery
Apple
Lemon
Banana
Ginger root
Coconut water
Run Fast, Cook Fast, Eat Slow
Coffee: I'm a voracious coffee drinker, because I'm not much of a morning person. Research suggests coffee can have lots of health benefits and can enhance athletic performance, but it's also possible to overdo it make your gut feel sour or make yourself nervous and shaky. FDA recommends no more than 4-5 cups of coffee a day.
Planning
Brooke Castillo: 24 hours ahead of time, write down what you will eat and stick to it. (I do this in MFP)
Make sure you're eating a healthy diet and the right amount of food. (This also means eating enough to sustain your training)
Eat boring! It helps to have a regular menu, especially for your non-workout days.
Allowing urges: especially early in the process, you will feel some discomfort – hunger or emotion or both. Important to learn to let this be there. Gets easier, especially after the first week or two.
My problem
Binge on food and alcohol to alter my moods, deal with feelings.
Worst at night – feels empty and lonely, especially during the pandemic
Problems
- Weight creeping up (even running 2 ultras)
- Energy sucked, no showing up for clients and breathwork practicum like I wanted to.
- Body started rejecting alcohol – feel terrible after 2 drinks. Running hung over is the worst feeling ever.
Needed an easy solution. No time to cook elaborate meals with day job, coaching, breathwork practicum, training.
Lunch
Home-cooked meal
Can be meal prepped (see episode), which means it's sometimes frozen
Some of my favs:
- Quinoa fried rice (the fox and she) - use frozen veggies to speed up prep
- Four bean crockpot chili (VEGAN - veggies don't bite)
- Pulled chicken over brown rice and chicken soup with cannellini beans (Run Fast, Cook Fast, Eat Slow)
- Lentil bolognese (Minimalist Baker) - buy the zucchini noodles spiralized or use whole wheat pasta
- Burritos - I keep a big supply of these in the freezer. Still looking for the perfect burrito recipe, so message me if you have a good one.
Afternoon snacks
- Sweet potatoes roasted in a little oil, salt and garlic powder (RFCFES)
- Other roasted veggies (broccoli, mushrooms)
- Not always super clean
- Dark chocolate (85% Cacao)
- Pirate's booty
- Michelina's buffalo chicken snackers
Dinner
This can be a frozen meal!
- Read ingredients: some of the fancy brands have trans fat.
- Some of the "cheap" ones are honestly better than the expensive ones.
- Check sodium content: can be very high. Try to stay under 500 (stretch sometimes to 600)
Alcohol
- Only with friends or on special occasions
- Recommend Brooke Castillo's work if you struggle with overdrinking
- Like sugar, alcohol gives your brain a massive dopamine hit that it associates with survival
- Planning drinks 24 hours ahead of time
- Importance of allowing urges, emotional work
Planning fun at night: puzzles, reading, Zooming with friends, watching trash TV
Are you ready to start eating healthy, but overwhelmed by the time required? Tired of reading nutrition blogs by Cathy Clean Eater who spends 23 hours a day shopping at farms markets and cooking elaborate meals? Friends, if you want simple strategies for eating healthier in a time crunch, this episode is for you. As someone with multiple jobs and a busy training schedule, I have really learned to keep nutrition simple. So in today's episode, I'm going to walk you through a day of healthy eating at my house. Is it perfect? No. Will there be the occasional glass of wine or freezer meal? Hell yes. But it's a diet that fills me with energy and fuels lots of outdoor adventures. And you can totally steal it for yourself. Ready? Let's do this!
My new deal
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Not perfect. Between breathwork practicum, coaching, my day job, and making the podcast, and keeping up my usual training schedule, I don't have time for perfection.
Despite not being perfect, getting great results! Lost about a pound a week, low resting heart rate, running faster, mood and energy is through the roof, immune system seems better.