Health Coach Eats!
Hello friends! Hope you are welcoming warmer days and outdoor adventures with summer right around the corner. I find it inspiring to hear what friends and coaches are eating to take care of themselves. Today I’m sharing what a typical day in food looks like for me.
I have the luxury of working from home which allows for easy access to fresh foods, left overs from last nights supper, or a quick smoothie to keep me going. It can be tempting to skip meals and snack all day working from home. It takes discipline to slow down, sit down, and serve myself up a colorful, well-balanced plate! Discipline throughout the day then leaves room for a little indulgence.
Coffee! There are few things I love as much as my morning coffee. I like it strong and I’m super particular about my first coffee of the day. I am a nice person… just don’t mess with my first morning coffee!
Lately I’ve been having a whole wheat breakfast egg muffin sandwich for breakfast.
I fry up a couple eggs in a pan with spray oil. While I have that going I cook up a few strips of turkey bacon and melt some low-fat cheddar on a whole-grain sandwich thin in the toaster oven. I pull the egg yolks out of my fried eggs and stick them in between the toasted, cheesy sandwich thins with a strip of turkey bacon, mmm good! I find these breakfast sandwiches to be very satisfying, keeping me full and energized through my morning dance class or workout. I am not someone who wakes up hungry. I sip my coffee as I go about the morning routine and save my breakfast sandwich for later in the morning when hunger catches up with me.
Workouts and Water!
Next up is my morning workout. My days just go better when I’ve had a heart pumping, endorphin filling workout first thing in the morning.
Mainly I just concentrate on staying hydrated during this time and drink a ton of water before and after workouts. I take a full bottle of water, drink it, then fill it back up completely. I’ll normally have the 2nd bottle finished by the time I get home from my dance class or workout.
I’m not starving after my workouts but I know a small snack helps with muscle recovery and to keep my metabolism running and working the way it should. I snack on raw almonds almost everyday at this time, about 20 (yes I count them!).
I also have about 2 or 3 kinds of fruit this time of day with my mid-morning snack; berries left over from breakfast, apple, fresh mango, or grapes.
Lunch comes a little later for me, mainly due to all that late morning, post work-out snacking. I try to have a big salad with protein, beans, legumes, and lentils. Beans and legumes are so awesome because they are packed with protein, fiber, vitamins, you name it. Plus they fill you up!
Salad, chicken, lentils, cucumbers – I usually eat them mixed all together.
Last night’s left overs often make it to my lunch plate as well. Many days I have a lighter lunch skipping the meat but enough to keep me fueled through my coach calls in the afternoon.
If it’s a warm day a smoothie always hits the spot. Not only do smoothies fill me up but they satisfy that pesky sweet tooth creeping up on me by afternoon. Lately I’ve been loving a smoothie made of frozen cherries, a couple strawberries, a bit of spinach, unsweetened almond milk, and a dallop of Oikos Triple Zero vanilla yogurt.
I make a personal sized smoothie in my mini Bella blender (MagicBullets and NutriBullets work great too).
I make a salad every night – that’s a given. Most nights it’s chicken, something with ground turkey, or a grilled meat (salmon or turkey burgers). Then I really go for it and throw in another veggie like steamed broccoli/cauliflower, cooked carrots or peas.
Go for a balanced, colorful plate. Boost up the veggies and add a new grain.
After dinner sometimes I’ll snack on a small bowl of plain popcorn or an energy bite (see Miss Shoba’s Tasty Raw Fruit and Nut balls recipe here).
That’s a typical day in a nutshell. On a weekend day I might treat myself to my favorite red light, ice cream. These days I’m indulging in drumsticks and reminiscing of being a kid, riding bikes down to the 7-Eleven and getting summer ice cream. I know I’ve been healthy all week so I don’t feel a bit of guilt enjoying my cones 🙂
If you have made it to the bottom of this post you’re probably hungry 🙂 Thank you for reading!…and maybe drooling a little? Did you find this post helpful? interesting? inspiring? Do you sit down for 3 meals a day plus snacks? Inquiring minds like me want to know.
Guess what? OvenHug is almost to 100 email subscribers!!! Woo hoo!!!!!!!!!!! I’m super happy about that – for some reason it’s been a goal to get up to that number. I’ve been at this recipe sharing, lifestyle/health blogging thing for a year and a half. It may be time for a new goal….regardless of that, the 100th subscriber should get a special prize! A Bella blender? A favorite cookbook? Anyone have ideas? Comment or message me. YAY!