Happy Sunday y’all! Here we are approaching the end of summer shredding, week 2!!
In today’s post, I want to focus a bit on food balance.
Above, I have shared a week’s worth of breakfast choices. While each breakfast is a bit different, they all contain almost identical calories and macronutrient totals. I am a creature of habit and could eat the same breakfast almost every day of my life; however, I find this approach does not work well with clients. People don’t necessarily like change in general, but when it comes to food, most like a variety. This is where macro tracking comes in handy. Take the above for example you will see some of the photos show clementines (baby oranges), which are mostly made up of carbohydrates, and others do not. On days that I have orange slices, I will not add fruit to my green smoothie, instead, I opt for yogurt, almond milk, and spinach only. On days that I have avocado which is considered mostly fat, then I will skip the oil when cooking my peppers or egg whites.
Every meal needs to have a balance of protein, carbohydrates, and fats. If you are having two slices of bacon, then you should choose egg whites as opposed to whole eggs to pair it with, due to the fat found in the bacon. I love, love, love shredded potatoes (aka hash browns), but I know that potatoes are strictly carbohydrates, so on days that I want to add fruit to my meal (or my smoothie), I will substitute half of my potatoes with riced cauliflower (which contain half the carbs of potatoes). This allows me to hit my suggested macronutrient totals, without going over on my carbohydrates.
I also want to make it clear that not everyone has to follow macros. I haven’t tracked macronutrients consistently in over a year. I am now because of summer shredding, but otherwise, I like to eat intuitively. Macro tracking is perfect for individuals that need and appreciate discipline, and have specific goals in mind. For those that are looking to simply live healthier lifestyles and eat a more balanced diet, intuitive eating is absolutely fine. Intuitive eating means listening to your body, eating when you are hungry, and being mindful of what is on your plate- striving for balance. Not all of my clients are macro trackers. For those that track macros, I have them tracking and weighing each and every piece of food that they put in their mouth; whereas, my intuitive eaters begin by creating their plates using measuring cups and spoons. After a few weeks, they are able to “eyeball” each portion size. This approach allows people to become aware of what they are eating and how to pair foods together to create overall balance, eventually leading to a healthier way of eating.
I challenge you all to be more aware this week of creating balance on your plate. If you choose whole eggs for your protein, then avoid any other fatty foods (bacon, avocado, cooking oils). If you choose egg whites, then enjoy a couple of slices of bacon, or some avocado, or use cooking oil to sauté your veggies. If you choose a banana then skip the potatoes and opt for riced cauliflower. If you are an on-the-go breakfast type, have a smoothie that includes a balance of each: almond milk with a 1/2 tbsp of nut butter (fats), paired with your carb of choice (any fruit), and a protein, this could be in the form of greek yogurt, liquid egg whites (they are pasteurized you won’t die), or protein powder. While you’re at it, toss in some spinach (a multitude of vitamins and nutrients). The taste of spinach is masked by the other ingredients!
Creating a healthier, more balanced lifestyle doesn’t happen overnight. It takes small steps that will eventually generate greater health and wellness.
Thanks for continuing to follow along as I share my tips and personal journey throughout 8-weeks of Summer Shredding.