By Debra Atkinson –
First thing in the morning:
8-16 oz water with fresh lemon
Coffee (writing time)
Pre-exercise fuel: Dependent on the type, time and intensity of the exercise
- Banana and Peanut butter
- Lundberg rice cakes with peanut butter
- Tortilla with peanut butter
- Small Whey protein shake (resistance training)
Morning exercise: vigorous or long
- Run, bike or swim
- May also include weight training following
Post-Exercise Breakfast #2:
- Protein Smoothie with greens, fruit, almond or coconut milk, nut butter or avocado or coconut oil
- Steel cut oats with protein powder, cinnamon, walnuts, blueberries
- Eggs with spinach, almond cheese, and hummus spread on Ezekial tortilla
Desk work standing or seated. A cup of lemon-infused water an hour average.
Lunch: Salad, wrap, bowl or soup with the theme always the same – lean protein and vegetables
- Grilled chicken on spinach greens with other veggies added
- Ground bison in a baked taco bowl with tomato, avocado, onion, almond cheese
- Tuna salad wrap made with vegan mayo, Ezekial tortilla, sprouts, spinach
- Chili
- Chicken – kale soup
Desk work (standing when possible or seated). More water (between meals, not much during)
Afternoon snack: (not always – depends on activity, hunger, if I’m doing an afternoon weight workout or something less vigorous)
- Small handful of almonds or mixed nuts
- Plain greek yogurt with berries
- Apple and peanut butter
Late day exercise: (nearly always a stretch others vary by schedule need)
- Yoga
- Pilates
- Walking/hiking the dog
- Weight training
Dinner: Similar to lunch feature a lean protein source, tons of veggies either cooked or raw in salad, a small carb of some kind. Compliments lunch so there is a variety.
- Lean protein source
- +Fresh salad or roasted veggies, or stir-fry veggies, Zucchini noodles
- +Roasted sweet potato, brown rice, or quinoa
I’m self-employed for the most part right now. And the boss is a driver….I’m obsessed about what I do and love it, so I will often do some easy work after dinner. This isn’t a creative time for me. It’s not a time when I try to solve any problems. I do take care of some details in the evening. Then I make sure that the screen is off 90 minutes before bed. During that time I read or relax with a movie.
People always ask, what’s your “junk” or splurge food?
That’s hard to answer because I have things definitely that I don’t make every day that still fit the clean plan above but someone else wouldn’t call “splurges.” I experiment with cauliflower or zucchini crust pizza and who doesn’t like pizza? So that’s a portion control thing!
My other splurge is sushi. I like both the sashimi/fish and the rolls. Rolls become a little indulgent. My favorite roll is the equivalent of having a Big Mac both in calories (lesser of a concern) and in the fat. I have had less of that since an article in Men’s Health clued me in! It’s been months since I’ve had sushi so it’s not a concern – or a craving. Your taste and desire for food changes. I don’t really crave much of anything. There is a certain turkey pesto wrap at Whole Foods I used to enjoy but it’s never what I reach for even when I have the option. It’s easy to think, how am I going to feel after this vs. something else. Inevitably I have something else.
I have peanut butter and chocolate daily. I have avocados, nuts daily. I eat plenty of fatty fish and hemp, chia, and flax. This short list is full of fat and fall under my “satisfying” foods group. When you eat for flavor and nutrients and get in the kitchen and experiment you lose the want or need to binge on something.
Fortunately, I have three great-nephews close by and my niece makes wicked-good desserts that are lactose-free and gluten-free. That’s a healthy dose of birthday cake regularly and it works for me the dutiful aunt. Doing my part.
What I am careful about is timing. If I’m going to have a piece of cake, I’ve had a meal first. The sugar –even made with more natural sweeteners – on an empty stomach will spike blood sugar to a greater extent. Fortunately, we’re not a family who would just have a “dessert” party. We have lunch or BBQ before a dessert. That’s smart so that the impact of the sugar is lessened. You’re also full of the good stuff and less likely to eat such a big slice. Mine, though, is usually the corner piece. My niece knows me too well and supports my habit!
The last “secret” if there is one to eating well by choice is “clearing.” When you digest food well and really listen to whether you’re hunger, thirsty, or tired you eat better. Short term or intermittent fasting has been “news” recently. The best time and time we’re meant to do this is overnight. If you eat dinner at 6pm and don’t eat again until morning after 6am you’ve fasted 12 hours. It gives your body a chance to really digest the food. You’ll sleep better. You’ll be less “puffy” in the face. You’ll choose better in the morning. Chances are even this small change can help you have a flatter stomach. We’ve become snackers who eat so often our system never gets a break. I’m not suggesting you go hungry, just that you hydrate more next time and pay attention to whether it’s a physical hunger or a psychological need to eat that you have.
*The exception is if you’re extremely active you may have hunger again before bedtime. A protein snack – not a carb (read insulin and fat storage increase) is best. Have a few almonds. Have a simple protein shake made with water or milk. If you have an ice-cream-before-bed habit you could try substituting Greek yogurt and fruit. It’s still creamy though the tart taste of plain yogurt will take a little getting used to, it can be helped by adding a little stevia if you need it.
During the day I’ve got four blocks of 90-120 minutes of time I work. The difference between trying to do a solid 8 hours is the productivity that happens. We’ve known for years that we go through 90-minute sleep cycles about five times a night. It turns out we have similar cycles during the day. You’ve probably noticed your attention starts to drop or you get fidgety between 90-minutes and two hours of doing anything. Our Western 8-hour workday isn’t all that conducive to productivity unless we plan those hours on purpose.
Your mind and your body do better with breaks. Optimize the time of day you’re most creative for your creative projects. For most of us that’s morning. Put your email responding and your meetings to later in the day. Do the things first that you’re most likely to procrastinate on or skip if you don’t do then. When you stop and physically take a break and refuel both your body and your brain optimally, you get more done in less time. While you exercise you’re also solving a problem or letting an idea marinate.
Debra Atkinson, MS, CSCS – Founder & Barely Boomer, Voice for Fitness