Counting Macros…What do you Eat in a day?

One of the biggest questions I get when people are starting out with counting macros, aside from what that actually means, is what do you eat???

To be honest, nothing fancy, special, or super healthy or unhealthy! I don’t eat pop-tarts and kale all day long. I wanted to share a full day of meals with you to give you a better idea!

I almost always start my day with Protein Muffins (I love this recipe!) along with coffee and almond milk creamer (and yes I count the macros for the creamer and coffee too!)

Lunch was egg whites with Parmesan cheese and pepper, along with Amy’s low sodium Vegetable Soup.

Pre-Workout Snack was Protein Oats (1/4 cup gluten free oats and 1/2 vanilla ShakeO)

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Post Workout was Recover and Almond Milk :)

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Dinner was spaghetti squash with crushed tomatoes and chicken, I usually alternate between spaghetti squash and zucchini noodles, and have them once a day. They’re super filling and lower in carbs to save room for the “good stuff.” 

Nighttime snack was caesin pudding with Recharge, sprinkles, and chocolate chips, I also had air popcorn with this to fill my CARBS :) 
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And that’s it! Nothing fancy and all tracked in My Fitness Pal! If you’re interested in learning more about this way of eating and reaching your fitness goals, check out my latest program!! I’m so excited about it and would love to have you join us!

In the Pursuit of Perfection

Confession: I was a having a TOUGH time last week. While I try to keep things positive, this was not one of my better days. I got stuck in my own head and wasted a good 30 minutes looking at fitness accounts on instagram. I wished my waist was smaller, I weighed 10lbs less, I had more curves, and continued to nitpick until I had enough.

It is so easy to preach self-love. It is so easy to insist upon loving our bodies and being enough as we are. It is so easy to say this and see this for others.

But, putting it into action, that’s the tricky part. I am not perfect, nor do I pretend to be. I have my own battles, and demons, and even my days of feeling like a blob but I’m working on it.

Just a reminder that I’m still on my journey too, and if you’re having a bad day, I’ve been there too. We all have. Take a minute to realize though that these are just your thoughts, on bad days, and they will happen, and that’s okay. What’s not okay is continuing to allow them or accept them as the truth. You ARE perfect right now, exactly as you are, and maybe you can’t see that yet, but chances are those around you already do.

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Pre and Post Workout Nutrition

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Workout Nutrition. Since this can be a complicated topic, I wanted to break it down, as simple as possible for you!  I will also start by saying that these are all suggestions. Individuals operate differently so try things out and see how your specific body reacts.

We’re going to focus on 3 different types of MACROnutrients in regards to workout nutrition.

Protein: Think your typical Whey Protein Shake, Greek yogurt, Chicken, Egg Whites, etc…

Carbohydrates: Think Sweet Potatoes, Bread, Cereal, Fruits, and Veggies.

Fats: Nuts, Seeds, & Oils.

Starting with protein, this is something you want to spread evenly throughout the course of your day! Don’t worry too much about getting a certain amount in pre or post workout, just know that you do want to be consuming protein both before and after your workout.
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Post workout your ideal protein source is Whey Protein. This is the most easily digestible protein for the body to consume and we want to work fast to recover and refuel after our workouts. For my personal favorite post workout protein check out this article.

Carbohydrates are the key to your Workout Nutrition!!! Carbs are what provide you with energy for your workout, and when consumed before and after a workout they are more likely to be stored as fuel for your muscles as opposed to stored as fat.

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That being said, ideally you want to consume the majority of your carbs for the day before, during, and after your workout. Does this mean you can eat as many carbs as you want in this window without having to worry about weight gain?! No, but it does mean that if you are eating the correct amount of carbs for your body, during this window you will gain the most benefit, performance wise and will see the best result in terms of “muscle gain/toning”. 

Ideally you should be taking in carbohydrates before your workout to boost energy, and after to recover and replenish stores. If you’re working out for longer than an hour, you’ll also want to consider replenishing carbs during your workout.

Now, what types of carbs do you need? Here’s the fun part!! You actually want to take in some easily digestible carbs during this time, which are “simple carbs”, things like cereal, bread, white rice, sweets, treats, etc… So if you are planning on eating some “not so healthy” foods, before or after your workout is the best time for it!

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Now, onto fats. Fats are something we want to limit before and after our workouts. Fats slow down digestion and absorption of nutrients, which throughout the day is a good thing, but during this workout window, we want to absorb and digest as quickly as possible. This means we’ll want to limit our fats during these times.

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So in summary, all you really need to remember are these 3 keys:

  • Eat protein consistently throughout your days, and choose an easily digestible protein post workout (like this one)
  • Aim to limit fats before, during, and after a workout, and consume the majority of your fats during the times farthest from when you are working out.
  • Consume the majority of your carbohydrates before, during, and after your workouts, and limit carbohydrates during non-training times.

Questions??? I’ve got answers!!! Let me know!

Disclaimer: These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure, or prevent any disease. Consult your physician and follow all safety instructions before beginning any exercise program or using any supplement or meal replacement product, especially if you are pregnant, breast feeding, or have any unique or special medical conditions. Keep out of reach of children. I am an Independent Team Beachbody Coach.

Healthy Clean Eating Snacks

It can be easy to get stuck in a rut with healthy foods, and reach for the not so great choices instead.

I personally have never been a fan of crunching on carrots and celery sticks but still like to keep my snacks as healthy as possible, so I’ve gotten creative about coming up with healthy options to snack on!

I wanted to share some of my favorites. These are staples to prevent me from getting overly hungry and indulging in the not so great stuff. I also like to always be sure to have a healthy snack on hand when I’m on the go!

I prefer to eat smaller meals throughout the day so like to think of my snacks as healthy “mini meals” and usually have 2-3 a day, in addition to regular smaller meals.

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First up, my favorite bars! I am a huge fan of Quest Bars on the go! I also make my own protein muffins to grab and go when I want extra protein. DSCN2620

Chia Pudding, Greek Yogurt, and Cottage cheese are all options when I want something cold! I like to go for plain Greek yogurt and add stevia, cinnamon, and fresh fruit, or I make chia seed pudding by letting chia seeds, unsweetened almond milk, and cinnamon soak overnight. IMG_6726

 

 

Protein mug cakes are a great option if you’re home and craving something sweet! Here’s one of my favorites.

Shakeology is a go-to snack once a day for me, but I like to think outside the box, sometimes I’ll make a smoothie but I also love to make a pudding with just enough almond milk to thicken it or even these chocolate ShakeO bites when I want something sweet!

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Lastly you don’t need to go crazy! Simple whole, clean foods that make great options are things like hard-boiled eggs, fresh fruit and veggies, brown rice cakes or crackers, turkey slices, or grilled chicken.

Now it’s your turn!

Comment below with a picture of one of YOUR healthy snacks today! Can’t wait to see what YOUR choices are! =)