Everyone’s schedules are so demanding that it’s hard to eat on a predictable schedule. But, there are some meal timing issues to be aware of because they can impact your progress.
Rule 1- ALWAYS EAT BREAKFAST! If you have to practice advanced planning (put your whole wheat bread on the counter next to the toaster, put 0% Greek yogurt with fresh strawberries in a bowl and cover it, the night before…)you have to fill your fuel reservoir for the upcoming day.
Rule 2- If you work out early in the morning, gauge if you typically feel sluggish when you’re exercising or if you’re fine to work out without a snack or a breakfast. If you need food before a workout, keep your choices light (Greek yogurt, ½ an apple, 12 no-salt almonds). After your workout include a protein and a healthy carb (egg whites with Ezekial bread or old fashioned oatmeal with a tablespoon of roasted no-salt pecans and berries).
Rule 3- If you work out before lunch, but it’s been a while since breakfast, grab a handful of nuts, or a low-carb tortilla with 1 tablespoon of organic almond butter or a piece of fruit. Now, if you’ve done your workout and it’s time for lunch, try a nice well-rounded salad with 3 oz of protein (credit card size for chicken, turkey or beef). Use a tablespoon of olive oil or EVOO and flavored vinegar. Don’t blow your clean eating with 2 tablespoon of ranch dressing which can add 140 calories to your healthy salad without the benefits the olive oil brings.
Tomorrow, we will finish our day’s meal timing plan, and highlight some reminders to healthy eating that increases your energy all day.
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Friday 05/05/11- Exercise Diary:
Total Body Fitness DVD- 55 minutes
Friday 05/05/11- Food diary:
1/3 cup egg whites, 2 asparagus, 1 cup organic spinach (73 cal)
whole wheat english muffin, piece of low fat laughing cow cheese (130 cal)
A.M. Snack-
1/2 whey protein shake (95 cal)
Lunch-
5.5 oz.Orange Roughy (130 cal)
Salad- 2 cups spinach, 1/2 cup beets, 1 small tomato,1/8 cup butternut squash, 2 tbls sunflower seeds, fat free Caesar dressing (105 cal)
P.M. Snack-
1 whole wheat tortilla, 3 tbls hummus (240 cal)
Dinner-
5 oz Pork chop, grilled (210 cal)
1 cup wild rice (210 cal)
1 cup spagetti squash, mushrooms, tomato, low-fat mozzarella, garlic, italian spices, onions ( 145 cal)
TOTAL CALORIES- 1519
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