I wanted to make a special blogpost to answer the question I get asked the most...
"What do you eat?"
Before we dive into that, I want to clarify...
I don't survive on shakes and I don't recommend anyone do that. That isnt realistic and it doesnt teach you to have a healthy relationship with food. I incorporate nutrient dense shakes, along with healthy meals and a fitness plan for complete balanced health. Clean eating is always the way to go!
Stay away from processed and boxed food as much as possible!
Small meals and snacks throughout the day is alot healthier and easier on our body. You also reach your fitness and health goals alot faster, rather than having 3 heavy meals per day or even worse, skipping meals!
Just a good reminder, if you fill your body with "junk" you're going to feel like junk!
YOU ARE WHAT YOU EAT!
Make your meals colorful (fruits and veggies) and try to have protein throughout the entire day.
Stay away from processed and boxed food as much as possible!
Small meals and snacks throughout the day is alot healthier and easier on our body. You also reach your fitness and health goals alot faster, rather than having 3 heavy meals per day or even worse, skipping meals!
Just a good reminder, if you fill your body with "junk" you're going to feel like junk!
YOU ARE WHAT YOU EAT!
Make your meals colorful (fruits and veggies) and try to have protein throughout the entire day.
This is my personal average day of food intake. I'm petite and my goal is to stay toned, build lean muscle and stay energized. (5'5"- 125lbs)
My goal is always to have 4-5 meal/snacks per day.
I work-out 5 days a week at home and love cardio, pilates, Barre and yoga. I'm also pretty active and can't sit for too long, so I'm always moving around the house and need fuel for energy to stay active!
I work-out 5 days a week at home and love cardio, pilates, Barre and yoga. I'm also pretty active and can't sit for too long, so I'm always moving around the house and need fuel for energy to stay active!
My goal is about 2200 calories and around 125g protein per day (1g per pound). Someone looking to lose weight or thats in the gym alot, would have a completely different plan than me. So please consult with your doctor or health care professional on whats best for you and your goals.
Hope this helps each of you find some new fun things to incorporate throughout your day and help you achieve your goals!
-Angey
To find out what your calorie and protein intake should be, check out these 2 resources!
Calories:
http://www.calorieking.com/interactive-tools/how-many-calories-should-you-eat/
Protein:
http://www.acaloriecounter.com/diet/how-much-protein-per-day/
*Don't forget WATER!!
Drink a minimum of your body weight in oz's per day!!
I drink a full glass first thing in the AM as I'm waking up and before coffee!
Tips:
-Add things to your water to make you drink more of it! (Lemon, cucumber, ginger, or fruit or Replenish!)
-Add things to your water to make you drink more of it! (Lemon, cucumber, ginger, or fruit or Replenish!)
-Drink with a straw! You drink waaay more that way! (My go-to water bottle is my Camelback! Love them!)
WORK -OUT:
*I always do a fasted work-out first thing in the morning (on an empty stomache to max out my results.)
Only my water and cup of coffee or E-shot to wake up first thing in the AM before my workout...
Sidenote: I CANNOT live without my E-shots!!
Perfect pre work-out drink or anytime when I have a million things to do and need natural energy all day long! No jitters and helps our body adapt to stress! Where have you been all my life!!
For more info on these amazing little drinks, check out this link...
http://www.angeygrotberg.isagenix.com/en-US/products/categories/individual-items/e-plus
Meal #1 Breakfast
(Post work-Out)
Within 10min after my work-out, I flood my body with a great nutrient dense Isalean shake and glass of water to max out my results, recover and rebuild.
Find shake recipes here:
http://sparklesandspilledmilk.blogspot.com/2014/08/isalean-protein-shake-recipes-isagenix.html
Option 1: Isalean Meal Replacement Shake
Option 2: (only if I worked out): If I decide to go for the straight protein, I always add in a small snack with it. (ex: over-night oatmeal below or banana).
Snack #1:
Ideas listed below....
Meal #2 Lunch
(More ideas in my Pinterest link below)
Quiche, 1 cup greek yogurt, fruit and hard boiled egg. -Water
Tuna Sandwich on whole grain bread with cheddar cheese, fruit and water
Albacore tuna is extremely high in protein! (1/3can is 16g!!)
I LOVE these pre-made salads! Just add in some chicken breast and side of fruit and you're all set!
*Recipe for the best oven-baked chicken ever!!! (Great for meal prepping!)
http://www.gimmesomeoven.com/baked-chicken-breast/
SNACK #2
Ideas listed below...
Meal #3 Dinner
We always incorporate a lean meat, veggies and carb (rice, gluten free pasta or potato) for our big meal.
These are a few of our faves that are really simple! (More dinner ideas in my Pinterest link below)
Foil wrapped Chicken Fajitas:
http://www.kraftrecipes.com/recipes/foil-pack-chicken-fajita-dinner-111262.aspx
Mozzerella Stuffed Meatballs:
Add rice pilaf and steamed broccoli and you're all set!
http://lecremedelacrumb.com/2014/10/slow-cooker-mozzarella-stuffed-meatballs.html
Night time Snack! (optional and in moderation)
I LOVE my night time snacks, but try to limit carbs after 6pm, so popcorn is usually our go-to for a healthy night time snack! There are lots of healthy varieties without all the loaded butter and limit salt.
I also love gelato or icecream because I have a HUGE sweet tooth!
(With all desserts & snacking...enjoy in moderation)
Mid-Day Snack Ideas: All great for meal prepping!
I'm always on the go, so I need something quick, easy and portable...these are all great options!
Zucchini Potato Fritters: http://chefinyou.com/2012/08/20/zucchini-potato-fritters/
Protein Energy Balls: http://www.eatlivelife.com/2015/04/26/26-healthy-protein-ball-recipes/
Banana Oat Greek Yogurt Muffins: http://www.runningwithspoons.com/2014/06/24/banana-oat-greek-yogurt-muffins/
Hard Boiled Eggs
Banana, Peanut Butter and Nutella (my fave!)
Quiche- Any kind! These are super easy and you can get really creative!
Cottage Cheese & Fruit
Over-night Oatmeal in a jar: http://www.theyummylife.com/Refrigerator_Oatmeal
Chicken Salad & Apple Slices-
http://addapinch.com/cooking/chicken-salad-with-grapes-recipe/
I do HALF an Isalean meal replacement bar as a snack and some veggie sticks, they are great for on the go super healthy alternatives for the whole family!
Also, adding Replenish to your water to stay hydrated and flood your body with electrolytes and B vitamins!
Pinterest go-to recipes!
I LOVE PINTEREST!! Its like an online recipe book!
Tip: Meal prepping a few things ahead of time with save you stress, time and decision making throughout the week!
https://www.pinterest.com/angeygrotberg/food-drinks/
