What Should a Day of Eating Look Like?

                Having a meal plan and prepping food for the week is essential to staying on task to reach your goals. I personally eat very close to the Whole30 diet, (www.whole30.com).  I have a gluten and dairy intolerance which prohibits me from eating both of those food categories. This type of diet is a great meal plan that helps to cleanse your body from any processed foods or toxins. I am going to break down for you what a simple day of eating looks like in my world. Keep in mind it will look different for everyone depending on what your goal is. I currently am working on gaining 15-20 pounds of muscle weight long-term through eating a specified diet and working out.

                Breakfast:

·         2 scrambled eggs with coconut oil

·         4-5 pieces of low-sodium bacon

·         Half an avocado with Garlic Expressions dressing to taste

Snack:

·         1 scoop Amazing Grass Vanilla Chai supplement

·         1 cup of Good Karma Flax Protein + Milk

·         1 frozen banana

·         1 cup fresh spinach or kale

·         ½ cup frozen fruit of your choice

·         2 tbsp. of flax seed finely ground

Lunch:

·         Handful of asparagus

·         Portion size of cauliflower

·         Meat of your choice the size of your palm (chicken, hamburger, pork, salmon)

·         Portion size of sweet potato or spaghetti squash

Snack:

·         1 scoop Amazing Grass Chocolate Infusion Supplement

·         1 cup of Good Karma Flax Protein + Milk

·         1 frozen banana

·         1 cup fresh spinach or kale

·         Sprinkle of cinnamon

·         2 tbsp. of almond butter

 

Dinner:

·         Meat of your choice the size of your palm (chicken, hamburger, pork, salmon)

·         Serving size of redskin potatoes with garlic, oregano, and olive oil

·         Serving size of broccoli

·         Romaine lettuce salad with carrots, cucumbers, radishes, spinach, tomato, beets, and mushrooms

If you are not trying to gain weight, simply take out the smoothies. This is a great way to help your body maintain the foods it needs to stay healthy. Still hungry? Grab a handful of raw mixed nuts, seeds and dried fruit or any type of fruit in-between meals! Raw veggies are good too. Having a diverse diet with many different food options helps your body to get the nutrients it needs. Foods such as bacon, avocado, and cooking oils are high in healthy fat contents which help to gain weight. Spices such as turmeric, cumin, and even pineapple help to fight inflammation in the body. Although this extensive of a diet is not for everyone, it can always be tweaked to what your working goal is.

Not sure how many calories you should be in taking to reach your goal? MyFitnessPal has an app for your smart device to help you track your caloric intake. This will also help you to set and reach goals. I know I personally need to be held accountable to achieve goals, so I use all the tips and tricks I can. I hope this helps start you on your personal health journey!

Exercise, Why It's Important

Exercise! Yes, I said it, there are so many benefits that come from it. Whether you have had a positive or stressful day exercise is the answer. It will indeed improve your mood. More often than not we neglect our bodies of the daily or weekly things that it needs.

I am passionate about exercise because of my own personal experience with it. I have personally suffered with anxiety since a young age and when I exercise regularly I experience less of it. I currently work in a court with minimal windows and by the time I am done I cannot wait to see what’s left of the sunlight. The minute I walk outside I instantly smile when the suns out. Naturally I love to do any outdoor activities including roller balding, golfing, walking, running or bike riding. Finding an outdoor hobby that you are passionate about is important for your mental health too.

How does exercise improve your mood? When you exert yourself in any form of exercise it releases feel-good chemicals in the brain. This releases a combination endorphin’s that create a relaxed and calming sensation. As I was looking for more ways to cope with anxiety and excess energy I learned about the importance of this activity. Exercise helps manage stress, anxiety, depression, weight, and more. Being outside while you exercise is essential to receiving enough vitamin D. This is also a natural mood enhancer. Living in a state with four seasons, it is impossible for us to receive all the vitamin D we need naturally from the sun. Taking this vitamin daily will not only help improve your mood, it also helps with inflammation in the body and joint pain.

 

So this is all helpful but where do you begin? You can start with 5-10 minutes! You don’t have to jump right away into a half hour of exercise. If it is not part of your daily routine, then start small and increase as you see fit. Everyone’s body is different so be in tune and listen to what your body is telling you.

When done properly you’ll never finish exercising and say “I wish I wouldn’t have done that”!