What a healthy day of eating looks like

I’ve had many people ask me what I eat. What do I eat for dinner? What’s a good breakfast? What do you snack on? I do plan out what I’m going to eat the day before and make sure that I have my snacks lined up (very important) and make sure I’m sticking to my appropriate calorie intake per day. We know that input = output. What you put into your body is what you will get out of it. You can’t take in more calories than you expend, otherwise you will gain weight. I follow a really easy way to figure out if I’m taking in too much. Chef Candice Kumai says it best – take your ideal weight, add a 0 to the end of that number and that is the net caloric intake you should have per day. Visit her site for good for you recipes – http://www.candicekumai.com/ Now this does mean that you have to count calories but after a few days it gets easier to calculate.

Here is an example from my own nutrition plan. This is what I had to eat one day this week:

Breakfast
2 coffees with cream & sugar = 102 Calories
oatmeal with 4 strawberries and 1 tbs flaxseed = 170 Calories

Morning snack greek yogurt = 100 Calories

Lunch lean cuisine 250 Calories

Afternoon snack banana = 72 Calories

Dinner
broiled chicken breast with garlic & olive oil = 175 Calories
red skinned baked potato with salt & pepper = 130 Calories
broccoli = 80.00

Evening snack handful of dried apricots = 75 calories

Total Calories = 1154 Calories

Try counting calories for a week. You can use a tool to assit you. The one I like is http://www.calorieking.com/foods/

Good Luck! Let me know how you do!

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The Right Gear for Fall

The cold weather is coming. We can already feel it. It’s not at the point that it stings our chest yet, but it’s difficult to know what to wear if we’re exercising outside of the controlled confines of the gym. Dressing appropriately during this fall season can be challenging because you just don’t know what Mother Nature will throw at you, but with the right gear we can make our workouts more comfortable and maybe make it easier to get in that extra mile.

There are all kinds of material out there now – heat gear, cold gear, etc. So what do you choose? Pick what’s appropriate for the weather but know that you’ll get warmer when you start exercising. This is the reason I dress in layers. If it’s a short run, I may just go with long sleeves because I know I won’t be out there too long. If I’m going to do more than 5 miles, I wear a short and a long sleeve top. This way when I warm up I can take the top laver off and then put it back on when I’m finished so you don’t get the chills as you start to cool down. For bottoms, you can’t really do the layering trick. So if you’re undecided, go with capris. They keep your larger leg muscles warm but still give you some breathing room.

What about rain? This one is tough because the air may not be as cold but it’s damp. I will put a hat on to keep the rain off my face for starters. You also want to have layers on here too, but don’t overdress just because it’s raining. Dress for the air temperature and make sure your top layer is wet resistant but not suffocating. You can always take it off and tie it around your waist.

Do you have any ideas or suggestions for fall exercise gear? If so please share them! Happy Training!