I have had several friends, family members, and students ask me about what I eat on a daily basis. I’m technically “Pescatarian” (I eat fish and seafood), but I try to stick towards eating mainly fruits, vegetables, and whole grains for the majority of my meals. Please note, that this did not happen over night! When I was younger, I literally ate Taco Bell on Monday, Mazzio’s Pizza on Tuesday, Hamburger Helper on Wednesday, lots of soda, ice cream, Cheez-its, and candy….I think you get the gist. I had no idea how to eat a healthy, well-balanced meal, so it’s taken me over a decade to truly find what makes me feel and look my best. So I encourage you to try experimenting with adding in or eliminating certain foods and drinks and just notice any differences in how you feel. There’s no one “perfect” way to eat, everyone is different. But I do know that when you eat REAL foods that are mainly plant-based, you are going to feel more satisfied, lighter, calmer, happier, healthier, and will actually eat less throughout your day because your body is getting the vitamins, minerals, nutrients, enzymes, fiber, and protein it craves to function optimally! So check out my typical Friday eating habits below and always let me know if you have any questions: firstname.lastname@example.org.
645am – Wake up!
I usually have about 1/4 – 1/2 cup of black coffee to wake me up! This is the only caffeine I have in my diet. I used to add creamers and Coffee Bean sugar-free mocha mix, but I knew that was just adding calories and chemicals, so I slowly started removing those add-ins and can only do a small amount of black coffee now! I also have a BIG glass of filtered water to re-hydrate my body.
730am – Breakfast on my way to my first client
I always start off my morning with a fresh juice. I love Pressed Juicery’s Greens 3, because I’m getting my greens, lemon, and ginger, and the apple makes it a little sweeter. I swear that because I have a Greens Juice every morning, I don’t get sick. I’ve had maybe two colds in the past four years and I know it’s because of my strong immune system. And trust me, I’m exposed to A LOT of people every day, including kids, so if you are in the same boat, or tend to get sick a lot, drink a fresh greens juice with lemon and ginger EVERY DAY!
845am – Fruit before Dance Class
Fruit is always a great option before working out because it is quickly and easily digested (it only takes about 15 minutes). The healthy sugars are then converted into quick energy to sustain you during a workout. Friday, I had Pineapple and Organic Strawberries, (Refer to my post about the “Dirty Dozen” for the reason why I chose Organic), but any fruit is chock full of fiber, water, vitamins, minerals and antioxidants! I usually workout sometime between 830 – 10am because that’s what works for my schedule and I feel like it’s a great way to start off the day!
1015am – Quick Snack En Route to my Second Client
After A LOT of filtered water following my sweaty dance class, I ate a PEANUT BUTTER COOKIE LARA BAR. I have always LOVED energy bars! They are filling, easy to eat on the go, and a good source of protein to restore muscles after a workout. However, I know there are a lot out there that are basically glorified candy bars. I try to eat Lara Bars en lieu of other brands because they only have a handful of ingredients. (Mine today has dates, peanuts, and sea salt…that’s it!) Sometimes I will have a MOJO Cliff Bar as well or a handful of Almonds.
1245pm – Off to teach my first class at Maha (Drinking Lots of Filtered Water!)
215pm – Lunch time! (Don’t forget Dessert!)
I always make sure to have my lunch pre-planned and ready to go! Since digestion takes up a lot of energy, I like to eat foods that are lighter during the day, and keep the harder to digest foods for my dinner. So if I have time, I will make some big batches of a quinoa dish or roast some veggies and eat those for several lunches. Otherwise, I like to hit up the Whole Foods prepared foods section every other day and stock up on some pre-made salads, veggies, and grain dishes. Today I had the Raw Kale Salad with Pinenuts, Tomatoes, and Dried Cranberries; Roasted Cauliflower; and a Quinoa Cake from Whole Foods. Notice I have A LOT of Kale…it’s low in calories, but high in all the good stuff, so eat up! I finished off my lunch with a couple of squares of extra dark chocolate!
430pm – One Mile Walk to my Final Class of the Day – Yoga Sculpt at Corepower Yoga (Drinking Lots of Filtered Water!)
830pm – DINNER!
My husband is a FANTASTIC cook! Lucky for me, he likes to eat healthy too, so we try to cook dinner together as often as we can. Tonight, he grilled fresh-caught salmon (try to avoid farm-raised!) with fresh dill and lemon as well as one of my favorite salads! This salad was organic mixed greens grilled asparagus, fennel, and organic bell peppers, cucumbers, feta, roasted organic heirloom tomatoes, fresh mint, dill, and tarragon. We used the juices from the tomatoes to make a dressing with balsamic, extra-virgin olive oil, garlic and dijon mustard. I also LOVE bread with my salad, it’s not the healthiest choice, so I try to reserve it to just a few times a week. Before I ate, I made sure to drink lots of filtered water to rehydrate so that I could enjoy a small glass of Sauvignon Blanc with my yummy dinner! Once again, notice the greens and veggies are what fill up most of my plate!
10pm – Bedtime Ritual
I always make sure to take my supplements right before bed! Friday evening I took my PROBIOTIC (for Immunity and Digestive Health), MAGNESIUM OXYGEN (for Digestive Health and Cleansing), and B VITAMINS (For Energy and Skin, Nail, and Hair Health). Sometimes I will take a Multi-vitamin/mineral supplement as well.
- Drink LOTS of Filtered Water throughout your day. Sometimes when you feel “hungry” it’s actually your body telling you that you are dehydrated!
- Eat Light to Heavy. Digestion takes up A LOT of energy, so to avoid the “afternoon slump,” try to stick with easy-to-digest fruits and veggies for most of your breakfast and lunch.
- Preparation is the KEY to Success! Make sure you have healthy options readily available for every meal. The same goes for snacks – I always keep raw almonds and dried fruit in my car in case I get hungry.
- Try to eat as many REAL foods as you can and avoid processed food. If an item has multiple ingredients, especially ones you can’t pronounce, it’s probably not the best option.
- I like to eat really well 90% of the time, so that if I do want a “cheat” menu item or meal, I don’t feel guilty eating it!
- Think of food as fuel – your body is a well-designed machine and needs the proper ingredients to perform optimally. In fact, about 80% of losing/gaining body weight is directly related to your diet, while only 20% is exercise/lifestyle…so if you want to feel and look your best, you have to put in the work!