Tag Archives: example

Food log recap 01.05.2012

6 Jan

In an attempt to make myself more accountable to you and also in an attempt to provide you some inspiration for food selection I will add food log recaps periodically.

I hope you find the content useful in applying to your everyday.

You will see that I am a Grazer, which is eating smaller more frequent meals through the day. I also aim to drink half my body weight in ounces of water daily.

01.05.2012

Meal 1:

medium banana

black coffee

Meal 2:

1 cup Kashi Go Lean Crunch cereal

fat free milk

Meal 3:

2 servings of Veggie Straws (76 straws)

Meal 4:

4 oz baked chicken breast sprinkled with Mrs Dash seasoning

1 cup whole wheat Mac N Cheese (homemade)

1 cup green beans (unsalted)

Salad (lettuce, 1 1/2 tbsp light ranch dressing, 6 croutons, cucumbers, peanuts, shredded cheese)

Meal 5:

Chocolate Shakeology Shake (made with 8oz water and ice) added a  dollop of cool whip

In addition, I consumed a couple of adult beverages. I don’t mind 1 a day but I consumed 3 so that’s not ok.  Alcohol is full of empty calories and sugars too.

I found blogging this very helpful to me in identifying things that I need to eliminate. If I don’t want to tell you I ate it, I shouldnt eat it!

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You Are What You Eat; example of my meal plan

18 May

You’ve heard the saying “you are what you eat” and I couldn’t agree more! Nutrition is about 80% of the program when you are aspiring to be fit and/or lose weight. As a fitness coach I am constantly stressing the importance of eating the best foods for your body to utilize and eating 5-6 small “meals” a day. (please refer to my previously written post https://christinavolk.wordpress.com/2011/03/05/dont-want-to-look-like-a-cow-start-grazing/ to learn more about GRAZING)

I am surprised by how many people I encounter that cannot believe I eat that much a day. My thoughts are, they must not understand what makes a meal cause it’s really not that hard. So here is an example of what I have eaten over the last two days. This is a “really good” nutrition day (in my world).

Meal 1: black coffee, 4 egg whites, 1 piece dry whole wheat toast.

Meal 2: Results & Recovery formula (post workout drink)

Meal 3: Grilled, boneless, skinless chicken breast salad
2 tbsp fat-free dressing

Meal 4: Choc Shakeology and cup of hot green tea

Meal 5: Baked Chicken brest, 1 cup whole wheat spaghetti with marinara sauce and a tossed salad

Meal 6: 2 graham crackers and 6 oz glass of fat-free milk.

Another example is what I ate today.

Meal 1: black coffee and packet of low sugar instant quaker oatmeal.

Meal 2: Results & Recovery formula (post workout drink)

Meal 3: 2 slices whole wheat bread, 4 oz oven roasted turkey breast, lettuce, pickle and dab of ff italian dressing sandwich

Meal 4: cup of hot green tea  followed later by Choc Shakeology

Meal 5: 4 oz grilled, boneless, skinless chicken breast
corn on the cob with spray butter and serving of fresh sautéed asparagus (with olive oil).

Meal 6: sugar-free/fat-free chocolate and banana creme pudding.

In addition to the foods, I also aim for consuming at least 1/2 my body weight in ounces of water. People often ask if I drink alcohol and I answer honestly…”yes”. But do so in moderation. I believe in a drink a day for health benefits and I keep it light and basic. I’m a beer and wine girl. I TRY to minimize my carbs as the day progresses, so dinners are more meat and veggie. Not to say I wont have some wheat pasta,  brown rice, yellow potato, or sweet potato but they don’t take over the plate. I also try to make a meal a day salad based.  Obviously this plan works for me but not for everyone. I try to consume about 1500 calories daily which is sometimes not enough to keep up with my exercise regimen but if I’m hungry…I eat!

I hope this helps those of you wanting to gain an understanding of what actually constitutes a “meal” and you can see easy ways to fit food into your day every 2-3 hours. It takes some getting used to but the benefits are so worth it. This is the little step that can make your metabolism explode. Try to focus on high protein, complex carb meal items. Take care of the bodies needs and the body will take care of yours.  Feel free to message me for more examples of food choices and any questions about grazing.

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