Hi, friends! Is it really April already? Well, it’s also another Wednesday and another food post. As usual, today I’m sharing what a full day of eating looks like for me during the week, and I’m also sharing some nutrition advice I recently learned from a Registered Dietitian. It’s good stuff!
Before we get to that, if you haven’t already, check out my giveaway for a free entry to a fun group fitness event in a city near you. Les Mills group fitness is going on tour, giving instructors and participants the chance to experience the Les Mills difference at “Super Quarterly” events throughout the U.S. over the next few months. This giveaway is open to anyone, whether you’re a fitness professional or not, so check it out today.
Now let’s get to that good stuff …
Nutrition tips from Sarah-Jane Bedwell at the LUNA Chix Summit
Last Friday, I had the great opportunity to attend a portion of the LUNA Chix Summit held near me in Berkeley, and I promised that I’d share more about what I learned in the nutrition session called “Feed Your Strength” led by the lovely Sarah-Jane Bedwell. Although this session was geared toward those who are training for events, much of the advice is still applicable to those of us who are trying to live a healthy lifestyle and be active.
Here are some of the general nutrition tips we received:
- Rather than counting calories, make your calories count! (Love this thought!)
- Be consistent. Your daily eating plan should be consistent and likely include three square meals, with two small snacks throughout the day. Eat every three-to-four hours.
- Fats are good! Don’t be scared of healthy fats. In fact, fats are what keep your energy levels stable. Good examples of healthy fats include nut butters, chia seeds, avocados, salmon, olive oil, nuts and more. You need to have these healthy fats at every meal in order to help your body absorb the nutrients in your food.
- Pre- and post-workout nutrition is important. You should always eat a pre-workout snack, featuring a higher ratio of carbs to protein, about one-to-two hours before your sweat session. Then, you should always consume about 20 grams of protein and some carbs within 30 minutes of completing your race or workout. The sooner, the better!
- Be kind to all. Unless you’re allergic, gluten and dairy are just fine. Don’t avoid food groups if you don’t have to.
- Snacks are our friends. You shouldn’t enter a meal feeling completely ravenous, and smart snacking helps to keep your energy up and hunger levels at bay. Be prepared each day with a few healthy snacks on hand. (May we suggest LUNA bars?)
- Keep refilling the tank. For you endurance athletes out there, make sure you consume about 30 ounces of fluid per hour of activity, as well as extra carbs in the form of energy chews or whatever you can get your hands on during a long race or event. This will maintain your blood glucose levels and the steady-state energy levels of your muscles.
- Gear up for the big day. Leading up to a big race event, make sure to take in extra healthy carbs, extra water and consider adding some additional salt to your food. (If you want to make sure you are hydrated, check to see if you have a clear-ish hue to your urine. Somewhat indelicate of a thought, but effective.)
- Eat breakfast no matter what. If you’re running in a super early race, wake up extra early to have a big breakfast, then go back to sleep for a bit. This way you’ll still reap the benefits of the nutrition, yet can get in a few extra hours of rest. (I thought this was a genius idea!)
- Off days don’t have to be different. One of the biggest questions was not about training days, but rest days. And Sarah said that you should eat about the same as you would on a training day, but go by your hunger levels. While you won’t need a pre-or post-workout snack or shake, your muscles will still need to be refueled and repaired from previous days of training that you’ve been doing and will do, so don’t be scared to eat normally.
To sum up Sarah’s session: Nutrition is essential all the time. Not just on the day of a big physical event, but also during the weeks leading up to an event. You’ve got to fuel your body properly to perform, so choose the right foods and combinations of foods at every meal. According to Sarah, each meal you eat (breakfast, lunch and dinner) should consist of the following elements:
- 1 serving of a starch/carbohydrate
- 1-2 servings of fruit or veggies
- 1 serving of healthy fat
- 1 serving of protein
As I looked through my own meals, I realized that at times I didn’t always have the healthy fats (unless I include almond butter, avocado or chia seeds). So I’m aiming to make that happen from here on out. Nonetheless, I learned a ton and would love to dig more into the essentials of nutrition in the future. Thanks, Sarah and LUNA!
What I Ate Wednesday
Here’s a look at everything I ate on Monday of this week. After a fairly indulgent weekend, I was looking forward to some healthy meals, and every little bite is documented below …
Breakfast at 8 a.m.
Bowl of goodness. This week I’ve been back to enjoying my favorite overnight oats breakfast, topped with a banana. This was served with a mug of green tea, sweetened with cashew milk and stevia. I hadn’t made overnight oats in the past few weeks and have loved pulling this pre-made delight out of the fridge shortly after waking up each day. Oh and I had chia seeds in there for the healthy fat.
Lunch at noon
Ugly but delicious. This is a full plate covered in incredibly tasty items. Two fried eggs, roasted cauliflower and broccoli and two veggie burgers. You can bet I mixed all of this together in every single bite. Yummy.
Afternoon snack at 5 p.m.
Fuel for a workout. I enjoyed a LUNA bar, an organic gala apple and a Phenoh 7.4 beverage, to give me some energy to teach an evening BODYATTACK class at 6:30 p.m. I’m trying out Phenoh for a campaign and will share more about this new product soon. By the way, I came home from the LUNA event with tons of bars, so expect to see them appearing in my weekly food posts for a while.
Post workout at 7:30 p.m.
Recovery and hydration. Do you know how much I love drinking these Coco Libre Protein Coconut Water shakes? So many good ingredients and nutrition in each sip. And these beauties contain exactly the 20 grams of protein suggested by RD Sarah.
Dinner at 8:45 p.m.
Grilled perfection. This is a dinner that Dave and I have been having at least once a week – a grilled turkey burger on top of a toasted whole wheat bun. We fancied up the burger with tomato, salsa and avocado (hello healthy fats!) and enjoyed some roasted broccolini (which is quickly becoming my new favorite veggie) on the side.
That about covers it for the day, outside of a few swigs of cashew milk straight from the carton. (Shhh!)
Alright friends! This evening, I have a sub covering my BODYATTACK class, because Dave and I are going to a concert on a school-night at the historic and well-known venue, The Fillmore. It’s our first time seeing a show there, and I’m quite pumped! Have a wonderful Wednesday, and I’ll see you back here tomorrow.
More daily eating recaps
Each week, “What I Ate Wednesday” is hosted by Peas and Crayons for bloggers to showcase their eats to the world. If you want to see more food recaps, check out some of my posts from the past here:
- A full day of eating in pictures
- Another full day of my eats and drinks
- Real food isn’t always pretty
- Do you have a balanced dining out strategy?
- What I ate and drank all day
- Three meals, two snacks and a shake
- Food trucks and rest-day eating
- Plenty of protein at every meal
- Colorful fuel for a day of training
- Long days of training require a lot of food
- Making do on “What I Ate Wednesday”
- Healthy foods for a rest day
- Who doesn’t like pictures of food?
- A look at a full day of eating in pictures
- Snapshots from a day of delicious meals
- Pictures of food, because you like them
- Food pictures and the juice cleanse that wasn’t
- A look at what I really eat in a day
- What I ate in the Sunshine State
- My weekend eats and a little narrative
- Stories about food and yesterday’s meals
- A day of eating and some commentary
- Do you want to know what I ate yesterday?
- Healthy challenges and foods from my day
- Eating, napping and eating again
- Filling up on healthy food before the holiday
- A perfect birthday at home and my eats
- Top blog posts, reader stats and my food
- A different kind of training and my food
- Joining a healthy green movement and my eats
- Must-try veggie pasta tip and my eats
- Are you eating this sweet and satisfying fruit?
- What a difference a week makes and my eats
- On Wednesdays we look at pictures of food
- Food, drinks and a very hydrating giveaway
- Front-loading all the healthy this week
- MealEnders giveaway and back to healthy food
- Eating, drinking and sharing the pictures
- I don’t like bad people, I do like good food
Questions of the day
What did you have for breakfast today?
What’s something cool that has happened in your week?
Do you have a favorite veggie of the moment?