I heard this saying over the weekend and it really resonated with me. I am currently coaching a Spinning 8 Week Weight Loss program at my Saratoga Cycling Studio and we talk a lot about good nutrition.
Sure, working out will make you strong and help you to build lean muscle mass, but you also need to tweak your diet in order to reach your weight loss goals. They go together like, well, peanut butter and jelly! While I am not a dietitian or nutritionist, I do have a minor in nutrition from Syracuse University and have attended many optimal eating and nutrition courses and certifications. Personally, I have changed my diet over the years and have seen big changes in my own body.
I am pretty boring with my daily diet, but I know what I am eating and how to make it, so I don’t mind the lack of variety. My husband and I eat at home for about 18 of 21 weekly meals. We are very fortunate in that we can walk home for lunch most days.
Here is a breakdown of what my typical day looks like. Keep in mind, I usually workout for 2 hours per day, burning approximately 1000 calories.
7:45am – Wake up, coffee with coconut milk
8:50am – Walk to work
9:00am – Get to the office and have another cup of coffee, banana and granola bar (either homemade or kashi) or steel cut oats with a scoop of natural peanut butter and a small amount of almonds or walnuts. I also make green monsters usually 2-3x a week (spinach, protein powder, coconut milk, flax seeds, scoop of p.b.)
12:00pm – Walk home for lunch
12:05pm – Dinner leftovers (see below), a huge salad with greens, tons of veggies, grilled chicken, chick peas, sunflower seeds and a drizzle of homemade vinagrette. If I am really rushed, an Annies frozen meal such as soy vegetable lasagna.
1:00pm – Walk back to the office.
3 or 4:30ish – Snack time! I have been loving raspberries, dried fruit (no sugar added) or a handful of plain old almonds.
5pm – 7:30pm or so – Workout
7:30-8:15ish – Dinner time! Our usual rotation includes turkey chili or turkey (or fish) tacos with tons of veggies (I use soy cheese on mine), crockpot chicken with veggies, big salads topped with either salmon or chicken (or tuna fish if I haven’t been shopping in a while), baked chicken with steamed veggies (I love broccoli), burgers (made with the lowest amount of fat and only 6oz raw) topped with soy cheese and mustard served with sweet potato “fries” and veggies. I am always rushed to make something and these seem to be quick, easy and pretty healthy according to our dietary needs.
11:00pm – Sleepy time.
As you can see, we try not to eat any simple carbs (sugar, potatoes, white flour, etc) and I am pretty much dairy free at this point. We also try to avoid “fake” sugars and soda. My main beverages are coffee, seltzer and water. On the weekends I certainly enjoy a glass of wine or beer and I feel 100% guilt -free because I work so hard all week long.
I hope this glimpse into my daily routine gave you an idea of how to plan your day.