Happy Friday! Today, I wanted to share a little bit more about how I have been fueling by sharing a sample day of eating.
Fuel for Performance
Let’s talk about fuel. I like referring to food as fuel, because we are truly fueling our bodies to perform to their highest capability.
Take Jada for instance.
You have to check out the Instagram video of her climbing–the laugh at the end makes it worth it!
She is non-stop, so she needs high quality fuel.
While this isn’t an exact journal of eating like many of you requested, it gives you a general idea of how I fuel.
I tend to follow The Zone approach where 40% of my calories come from carbs, 30% from protein, and 30% from fat.
I’m a creature of habit and tend to eat the same things. They might change seasonally, but for the most part my diet is made up of peanut butter and all other foods.
I’m kidding. But, really.
Apples & PB, or bananas & PB are pretty much a daily thing.
If I don’t have one for breakfast, it’s a snack later.
I usually do a fasted state workout in the early morning, so I drink Pro-Sculpt prior to. Then I’ll have a protein-carb combo post-workout. The easiest thing to do is a green smoothie (in addition to the above mentioned snacks).
This smoothie contained the following:
- Chocolate AMP 60 Natural whey protein powder (2 scoops)
- a heaping scoop (or two) of nut butter
- 1/2 c. of frozen spinach
- ice cubes (I like mine thick)
- water + a dash of Almondmilk
And, I usually have to share. No, I really HAVE to share. Once I grab the Vitamix, Jada yells, “Sfoooovie” or something to the effect of smoothie.
Recently, I had the chance to try Isopure protein powder in creamy vanilla (50g of protein & zero carbs), and I only mixed it with water & ice.
It was so smooth! I’ll share more about this product next week.
Lunch. I’m usually hustling to create something healthy for Jada, which can be a guessing game since her preferences can change by the hour, so mine tend to be quick fixes too. Occasionally, I start my lunch with a smoothie if I haven’t had one earlier.
This is a veggie burger and broccoli, then I added a bunch of hummus to the dish. For lunch and dinner, I try to get a lean protein, veggies, and healthy fats on the plate.
I usually nosh on baby carrots and hummus while preparing Jada’s lunch too.
By mid afternoon, I’ll reach for a protein bar. Either my no bake bars.
Or, one of these bars.
Dinner. Most often dinner is something that can be heated up quickly and prepared in advance. Did I mention patience isn’t a strength of toddlers?
Below is crock pot chicken (frozen chicken breast tenders + salsa cooked on low for 6 hours), frozen broccoli, and a baked sweet potato.
Often, we’ll do a stir-fry of chicken sausage, frozen veggies, and edamame.
This time of year, frozen veggies are easier.
My biggest problem is night time snacking. It’s just a habit, like I have to munch on something when I watch TV. And, I have a major sweet tooth. Sugary candies are a trigger food for me. I don’t have an off switch, so I’ve been trying PB and dark chocolate chips, or yogurt to satisfy that craving.
Sometimes, I use Jada’s spoons so 10 spoonfuls don’t seem sooooooooo extravagant!
These chocolate belVita breakfast bites are actually a great night-time snack for me. They are chocolaty (to satisfy my sweet tooth) and there are 46 little biscuits in one serving (230 cals), so it takes me a while to eat the whole thing!
Lately, I track my food on MyFitnessPal. And, while my focus isn’t on calorie counting, I’m generally in the 1700-2000 calorie range most of the time, but easily can go +2000 on busydays. Honestly, I concentrate more on a balance of macro-nutrients and eating real foods.
This is by no means a complete list, but simply a general idea of what I’m eating. I’m hoping it will be good fuel (<—see what I did there?) for discussion.
Are you a creature of habit?
Are some food off-limits or all-things-in-moderation?