Greetings All!
Most of you are probably gearing up for your weekend plans right about now. Your heading out either to the Hamptons, Jersey or Connecticut for a relaxing few days out of this stagnant hot city where I will be staying, writing to you all and reminding you to enjoy yourselves but not go too overboard...Your Welcome.
Being a Fitness Coach for just over five years now, I understand and accept the fact that we all slip up sometimes- including myself. Summer time means more barbecues, outdoor parties, and often, well, more partying. I'm a big advocate for balance and having fun. I believe moderation is the key to living a healthy lifestyle. You can't appreciate the good without experiencing the bad, right? I'm no psychic but I can predict in this case the bad will consist of a hell of a lotta' hangovers. With that said, July 4th weekend probably means having to detox when we do all return back to our beloved city. Here is one simple nutrition tip to help get you back on track this week to looking the best you can for the rest of the summer!
FIRST, I want to help illustrate my point so I´m going to present you with a food journal from one of my clients. Here is what my average client seems to be consuming these days:
They wake up at 7am
They go to sleep at 11p
That's 16 hours in their day, and their meal distribution looks like this:
8:30/9a small breakfast on the run, mostly carbs. (200-300 calories)
12p lunch (salad, or soup or wrap, 250-400 calories)
4p snack. Usually carbs. (whatever's available in the office, 200 calories)
8p dinner (meat/poultry/fish + veggies, 300-500 calories)
A couple of patterns they won't tell me/that I notice (still not getting to my point yet, bear with me)
1) Breakfast needs to be sooner
2) They're either all under eating or not reporting everything to me...(1000-1600 calories a day? I'd have all super models as clients!)
3) Dinner is usually ordered in or they go out. (Which translates to higher sodium, more butter, lower quality meats, rarely anything organic, etc.)
4) Meals are not planned and poorer choices are made. (When you're hungry and it comes down to the brain or the stomach, stomach always wins.)
And FINALLY, the moment you've been waiting for: MY POINT!
The percentage of calories eaten in the first 8 hours of the day should exceed the percentage of calories in the last 8 hours of the day.
Think about it, and these other observations:
Breakfast on the run (deli): get 4 scrambled egg whites (16g protein), turkey or low sodium ham (at least 8g of protein) and spinach. NO TOAST! If you think you'll be full soon after breakfast, ask for some salsa on top, or even add spinach and (occasionally) some cheese (unless avoiding cholesterol) in to the scrambled eggs. Stay away from American cheese and cheddar.
Lunch on the run (salad and soup): Chicken, tuna, salmon, tofu in a salad with as many vegetables as you like. Also add in a serving of nuts, choosing from almonds, pecans, sunflower seeds, and legumes if you can (kidney beans). Flax seeds are also a great addition. If having a soup look for a lentil version.
Chipotle option: (you know who you are) double meat, add guacamole, no rice, black or pinto beans, salsa, no cheese, no sour cream. Make it work!!
Snack: this can be placed in between breakfast and lunch or between lunch and dinner, depending on where your workout is. No workout? Smaller snack, and less carbs. Protein shakes are a great option, greek yogurt with fruit and flax seeds, cottage cheese, apple and a tablespoon of almond butter.
Dinner: lean meat (grass fed), organic poultry, lean, wild fish, with an assortment of vegetables. As many as possible actually. A salad works here, as does 'fake' mashed potatoes (mash up cauliflower after it has been well-steamed, add in a pinch of salt, pepper, and some 0% fage yogurt) and you will be full until breakfast the next morning. I know it sounds kind of gross...give it a shot. I've made it plenty of times and it is amazing how close the resemblance is to the real thing!
As always, I am here with any questions you may have.
Cheers to a healthy and happy summer!
Amanda Edell
516.712.9712
Body By Amanda, LLC
www.bodybyamandanyc.com
Most of you are probably gearing up for your weekend plans right about now. Your heading out either to the Hamptons, Jersey or Connecticut for a relaxing few days out of this stagnant hot city where I will be staying, writing to you all and reminding you to enjoy yourselves but not go too overboard...Your Welcome.
Being a Fitness Coach for just over five years now, I understand and accept the fact that we all slip up sometimes- including myself. Summer time means more barbecues, outdoor parties, and often, well, more partying. I'm a big advocate for balance and having fun. I believe moderation is the key to living a healthy lifestyle. You can't appreciate the good without experiencing the bad, right? I'm no psychic but I can predict in this case the bad will consist of a hell of a lotta' hangovers. With that said, July 4th weekend probably means having to detox when we do all return back to our beloved city. Here is one simple nutrition tip to help get you back on track this week to looking the best you can for the rest of the summer!
FIRST, I want to help illustrate my point so I´m going to present you with a food journal from one of my clients. Here is what my average client seems to be consuming these days:
They wake up at 7am
They go to sleep at 11p
That's 16 hours in their day, and their meal distribution looks like this:
8:30/9a small breakfast on the run, mostly carbs. (200-300 calories)
12p lunch (salad, or soup or wrap, 250-400 calories)
4p snack. Usually carbs. (whatever's available in the office, 200 calories)
8p dinner (meat/poultry/fish + veggies, 300-500 calories)
A couple of patterns they won't tell me/that I notice (still not getting to my point yet, bear with me)
1) Breakfast needs to be sooner
2) They're either all under eating or not reporting everything to me...(1000-1600 calories a day? I'd have all super models as clients!)
3) Dinner is usually ordered in or they go out. (Which translates to higher sodium, more butter, lower quality meats, rarely anything organic, etc.)
4) Meals are not planned and poorer choices are made. (When you're hungry and it comes down to the brain or the stomach, stomach always wins.)
And FINALLY, the moment you've been waiting for: MY POINT!
The percentage of calories eaten in the first 8 hours of the day should exceed the percentage of calories in the last 8 hours of the day.
Think about it, and these other observations:
- You shouldn't eat past 9pm (that means no late night Cherry Garcia or Chubby Hubby).
- You should have your meals largest to smallest (breakfast like a king, lunch like a prince, dinner like a pauper)
- You have officially 'fasted' 12 hours if you eat at 8pm and then eat breakfast at 8am the next day
- Your metabolism is highest in the morning, and your body is primed to accept nutrients after the 'fast'. Make the healthy choice of fueling the body with the proper nutrients at this time.
- One of the primary needs for your body is protein (especially if you're working out) and most portion sizes of unplanned meals are NOT large enough to satisfy your requirements.
Breakfast on the run (deli): get 4 scrambled egg whites (16g protein), turkey or low sodium ham (at least 8g of protein) and spinach. NO TOAST! If you think you'll be full soon after breakfast, ask for some salsa on top, or even add spinach and (occasionally) some cheese (unless avoiding cholesterol) in to the scrambled eggs. Stay away from American cheese and cheddar.
Lunch on the run (salad and soup): Chicken, tuna, salmon, tofu in a salad with as many vegetables as you like. Also add in a serving of nuts, choosing from almonds, pecans, sunflower seeds, and legumes if you can (kidney beans). Flax seeds are also a great addition. If having a soup look for a lentil version.
Chipotle option: (you know who you are) double meat, add guacamole, no rice, black or pinto beans, salsa, no cheese, no sour cream. Make it work!!
Snack: this can be placed in between breakfast and lunch or between lunch and dinner, depending on where your workout is. No workout? Smaller snack, and less carbs. Protein shakes are a great option, greek yogurt with fruit and flax seeds, cottage cheese, apple and a tablespoon of almond butter.
Dinner: lean meat (grass fed), organic poultry, lean, wild fish, with an assortment of vegetables. As many as possible actually. A salad works here, as does 'fake' mashed potatoes (mash up cauliflower after it has been well-steamed, add in a pinch of salt, pepper, and some 0% fage yogurt) and you will be full until breakfast the next morning. I know it sounds kind of gross...give it a shot. I've made it plenty of times and it is amazing how close the resemblance is to the real thing!
As always, I am here with any questions you may have.
Cheers to a healthy and happy summer!
Amanda Edell
516.712.9712
Body By Amanda, LLC
www.bodybyamandanyc.com