Food, Food, Food…..FitM.U.M’s day on a plate & easy nutritional changes

Quote - Julia Child Source - Pinterest

Quote – Julia Child
Source – Pinterest

I love food! There is not much I don’t eat and I have never been fussy. I have found that since getting back into full swing with my fitness journey and wanting to be healthier, I have really had to watch my portion sizes. I am naturally quite a big eater and I am definitely a big snacker, I always have been!

I get a few questions about what I eat in a typical day so I thought I would elaborate and go through what my day often looks like foodwise. Firstly, it is important to know that I do a allow myself cheat meals every now and then and we do enjoy socialising etc (although I haven’t drank a drop of alcohol in over 15 months). If i feel like eating something I will (in moderation) as I believe that total elimination of foods you enjoy can lead to binge eating or emotional eating. However, I love healthy, fresh food and 90% of the time I make healthy choices! This is a lifestyle and not a fad or unrealistic ‘diet’. I don’t do diets, they are too hard to stick too and if I restrict certain foods I end up resenting it and then sneakily eating it anyway…. what’s the point?!

I have previously written a post about cutting all dairy out of my diet while I am breastfeeding my daughter as she has a cow’s milk protein allergy. You can read more about that topic here. I was a bit of a chocoholic (during and straight after my pregnancy) so as you can imagine this was quite devastating to have to give up chocolate cold turkey once I found out about her allergy. Thank God for Cacao, that’s all I can say! And now that it has been over 5 months without chocolate, I actually don’t miss it.

Quite a while ago I also cut out all soft drink and regular tea and coffee (I drink water throughout the day and green tea and peppermint tea). ¬†I also don’t have any added refined sugar in anything. These are just some minor changes I have made in the last year and they have definitely helped with weight loss after my second pregnancy but more importantly it has given me a huge boost in energy. Even though I am getting quite a bit less sleep than a year ago, I feel so much more energetic throughout the day, I am much less moody, my skin is better and I do not get bloated or stomach aches. In general, I feel the best I have ever felt.

So, what does FitM.U.M’s typical day look like when it comes to food? I’m glad you asked……

Call me a creature of habit but I pretty much have the same breakfast every single morning and I LOVE IT! My only variation to this is perhaps once or twice per week instead of cooked oats, I make overnight oats and eat them cold (delicious).

Overnight Oats with berries and coconut

Overnight Oats with berries and coconut

7.00am – Breakfast Oats & a cup of green tea with lemon

1/2 cup of traditional rolled oats with oat milk (alternatively almond or rice milk)

Once cooked, I sprinkle with chia seeds and diced apricots and then top with either blueberries or a sliced banana (or sometimes both if I have done a morning workout). Drizzle of honey (optional).

Oats for Breakfast

Oats for Breakfast

10am – Snack is usually a green apple and banana (if I didn’t have one on my oats) or a handful of berries or nuts

berries

1pm – Lunch & a cup of green tea

Chia mountain bread wrap with lean turkey, ham or tuna and mixed salad fillings eg. lettuce, baby spinach, grated carrot, cucumber, cherry tomatoes and ALWAYS avocado!

3pm – Afternoon Snack of any of the following options:

  • Homemade trail mix which includes raw almonds, cashews, cranberries, diced apricots, dates, pepitas
  • Tuckers Natural Multifibre snacks, Tiny Dippers or Quinoa Snack Bites (http://www.tuckersnatural.com.au/). These are also so easy if I am out and about and I take them in my bag so I am never without a healthy snack
Tuckers Natural Tiny Dippers with Tomato Salsa

Tuckers Natural Tiny Dippers with Tomato Salsa

Such a delicious, quick and healthy snack!

Such a delicious, quick and healthy snack!

Half Choc & Nut Bliss balls and Half Apricot Bliss Balls

Half Choc & Nut Bliss balls and Half Apricot Bliss Balls

  • Smoothie incorporating a mix of greens (ie. spinach and kale) and fruit (ie. banana, berries, kiwi fruit) and chia seeds and walnuts

berry smoothie

  • Hummus with carrot sticks

hommus

6.30pm – Dinner. We tend to rotate between a few of our staples:

  • Grilled Chicken or Steak and at least 3 green vegetables (eg. asparagus, brocollini, snow peas, beans) and a small serve of quinoa
  • Stir-fry using quinoa instead of rice or noodles. Lots of Veg.
  • We sometimes do our own schnitzels using almond meal as the crumb
  • Tacos and quite often I will have mine in an iceberg lettuce cup rather than the shell (I load up on the salad and homemade guacomole)
  • Homemade pizzas

healthy pizza before

We don’t have dessert as an every night kind of thing but if I feel the need for something extra or something sweet at night (maybe twice a week) I enjoy:

  • Frozen banana ‘ice-cream’ or berry sorbet in the magic bullet
  • A bliss ball (see above snacks)
  • Choc-coco muggin (muffin in a mug). Recipe here
Choc-coco muggin. Souce - I Quit Sugar

Choc-coco muggin. Souce – I Quit Sugar

  • Choc-nut granola. Recipe here. Irondad likes his on top of greek yoghurt or straight out of the container(!!). I like mine sprinkled over my frozen banana ‘ice-cream’
Banana 'icecream' with choc nut granola

Banana ‘icecream’ with choc nut granola

I drink 3 litres of water throughout the day and I always end my night with a cup of peppermint tea. I find it helps me wind down and soothe my tummy at the end of the day.

So that is basically my¬†day on a plate! Hope you have found it useful or interesting. Feel free to ask any questions or leave a comment here or on FitM.U.M’s¬†Facebook page.

Quote - Greatist Source - Pinterest

Quote – Greatist
Source – Pinterest

Enjoy FitMummys xx

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Food Prep For A Healthy Week

I firmly believe that preparation is the key to success. Spending adequate¬†time¬†on¬†weekend food prep¬†is a such a big¬†part of my ability to eat healthy in¬†the week ahead. I haven’t always done this, I am usually a ‘fly by the seat of your pants’ impulsive kind of girl. However I made it a goal of mine this year to ensure I dedicate time on Sunday’s for weekly food preparation. Since doing this, not only am I eating much healthier, I am also wasting less food too! I spend a couple of hours preparing and cooking¬†things for the¬†following week¬†that will¬†provide me with easy and healthy¬†meals and snacks. It’s the snacks that have made a big difference to the way I eat. I am a huge ‘grazer’ and eat quite a lot throughout the day so having pre-prepared snack options means I am never hungry, I have¬†food to take with me when I go out¬†and¬†I make good choices instead of eating crap!

food prep collage

We usually do our food shopping on a Saturday and we buy everything we need for the entire week in one shop. My next goal is to get back to shopping for our fruit & veg at the markets. This is something we used to do and we loved it but having a baby recently has meant that we have let this slide. However, I am planning on making my market comeback very soon now that bubs is getting a bit older (16 weeks now) and will happily sit in the baby carrier. We love the atmosphere of shopping at the market as much as we love the fresh (and cheap) fruit, veggies and health food supplies.  It is also a great outing for kids and I believe it sets them up with healthy food habits for life and hopefully it will become a little family tradition that they will also continue!

Here are some of the healthy weekly foods I prepare and store: (I will start to upload some of my weekly food prep on my instagram Рfollow me here http://instagram.com/fit_m.u.m#

* Quinoa Bars

* Protein Bliss Balls

* Apricot Balls

* Overnight Oats

* Granola or Muesli

* Trail Mix (almonds, cashews, macadamias, goji berries, dates, cranberries, diced apricots)

* Muffins (sweet and/or savory)

* Cacao & nut choc (make a big tray and break into snack size portions)

* Salads (these vary week to week from mixed green salad to quinoa salad and chicken salad)

* Boiled eggs

* Chicken or Turkey Quinoa Patties

* Spelt Pancakes

* Freeze whole bananas (use for ‘icecream’ dessert)

* Choc Stuffed Raspberries (melt cacao, coconut oil and peanut butter *optional* and fill fresh raspberries and freeze… OMG delicious!)

* Smoothie Bags (freeze portions of berries, bananas & any other fruit for a quick smoothie)

I make a double batch of the Protein Bliss Balls, Apricot Balls and Cacao & nut chocolate (not all in the same week, we rotate between these and other healthy treats) and I freeze half and keep the other half in containers in the fridge. Once we use the half in the fridge we can then use the frozen ones which only just gets us through a whole week as we like these treats A LOT! Again, it is important to remember moderation. Even though these are all healthy (no added sugar) treats, they are still treats and still contain calories.

preparation key to success

A little work once a week goes a long way towards staying on track with my health and fitness goals throughout the week. Once you start doing food prep, it becomes enjoyable and saves time and stress during the week.

Hope you have found this helpful, please feel free to leave a comment or even share your food prep ideas and join me on Facebook: https://www.facebook.com/fitm.u.msa