A day in the life of my nutrition

Individuals are constantly asking me: how do you do it? How do you stay motivated? How do you stay so thin (I am not thin, by the way)? How do you find the time? My response, I do not know, but I sure know it is not easy. Like many of you, I used to work in an office and I sat ALL DAY. My coworkers loved donuts and McDonald’s. Saying no the first time was the hardest. The second and third, still hard. Twentieth time, yes still hard. That is why it is important to have set goals and to stay focused on achieving those goals.

 A typical day

For one reason or another, people think I do not eat. Not true. Then I must eat nothing but salads! Not true. People also think that I don’t sleep. True. Let me give you a taste of my preferred weekday:

4:30 am Alarm goes off. Hit the snooze.
4:39 Alarm goes off. Get up. Start drinking protein shake.
5:30 Workout—Mon, Wed, & Fri strength, Tues & Thur cardio
6:30 Finish protein shake
7:30 Breakfast—4-6 egg whites and 1 cup oatmeal with 2 tablespoons walnuts and ¼ cup berries (and/or half a banana).
8:00 Coffee—black
10:30 Snack—plain Greek yogurt and homemade granola.
1:00 pm Lunch—Chicken breast and veggies. LOTS of veggies.
1:30 Coffee—black
4:00 Snack—Small apple and 2 tablespoons natural peanut butter.
4:30 Train/Teach fitness classes
7:30 Dinner—chicken, fish, or shrimp and steamed veggies (sometimes couscous or quinua)
8:00 Homemade trail mix, almonds & grapes, or natural ice cream

NOTE: I am weening off all protein supplements, therefore my morning shake will be swapped out with something to be determined. I also incorporate a GI rotation into my week, but I want to keep this simple. Just know, this is not conclusive. I hope to share more specifics in future posts.

My nutritional guidelines 

A frequent meal: eggs, ham, zucchini, tomatoes, and mushrooms with a little cheese.

A frequent meal: eggs, ham, zucchini, tomatoes, and mushrooms with a little cheese.

There are a few guidelines that I live by. I know I am a bit extreme, but here you go:

  1. Don’t drink calories. Only water and dirty water (aka coffee).
  2. Eat protein and veggies at every meal.
  3. Don’t eat anything that has high fructose corn syrup as an ingredient.
  4. Stick to foods with 5 ingredients or less.
  5. No condiments. Load a sandwich with veggies and you won’t miss the mayo!
  6. No fried foods.
  7. Avoid any food that has a commercial.
  8. Eat when I am hungry.
  9. 90%+ of my food is refrigerated or frozen.
  10. NEVER consume alcohol the day before a workout.

Do not get me wrong, I indulge here and there. But, I generally stick to the guidelines. See number 10? I workout 6 days a week, so my alcohol consumption is quite limited. But remember that alcohol is poison to the body – and alcohol is a sugar that is very slowly metabolized. Alcohol intake significantly diminishes the quality of my workout.

I also generally avoid gluten.

It is never easy

Clients have asked if I have always been like this. First, I have to ask them what this means. Fit? No. Disciplined? No. I am from Wisconsin – I used to drink like the best of them. My favorite consumables are beer, cheese, and bratwursts. While it never gets easier (neither the workouts nor the food), I have become better at it. And so can you!

It helps that I do not like bread, potatoes, and corn. Corn is the the most worthless vegetable – avoid it. The limited nutritional value is not worth the consumption.

The bottomline

1. Eat REAL FOOD. The best way to do this is to shop the perimeter of the store.

2. You need to find what works for you. Every human body has its own dietary needs (unfortunately). But the chances are if it is called a diet it will not work. Fat free, reduced fat, no trans fat, zero calories, low carb – all gimmicks.

Read my previous posts on how many calories you should eat and meal & snack creation made easy for more information.


3 thoughts on “A day in the life of my nutrition

  1. You have a functional foundation, which is the key to getting and staying fit. I noticed you didn’t refer to yourself as a vegetarian or vegan. I applaud that 🙂 Now that being said, I am a vegan. While I don’t prefer labels to limit my life, I’m grateful to my vegan commitment to wean me from the cheese and “sandwich” mindset. 😉 Sliced bread, buns, biscuits, muffins – I was hooked! lol! Now that I don’t eat them or processed foods anymore, you wouldn’t believe how much kitchen cabinet space I have. 🙂

    Great post,


    • Thanks!

      I am definitely not vegan nor vegetarian and honestly wouldn’t recommend it to anyone (with exception for some medical conditions). I have too much muscle to maintain without meat 🙂 but to each her own and kudos to you or making it work!

      • Yep I’ve been making it work for almost 30 years now. As a 51-year-old runner who practices yoga, I take the time to find all the protein and calcium rich foods I can find. A balanced diet, with minimal supplements is my foundation. 🙂 Good luck with your nutrition goals! 😉

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