Keeping fit is not just about moving your body, but about what you put into it. It is more than half the equation. I don’t believe you can be optimally fit unless you’re consuming clean, nutritious food. It never ceases to amaze me how many people can exist on a diet of soft drink, takeaway and junk food and still feel like getting up in the morning. The wonders of the human body and how it can adjust to what we throw at it.
Here’s an example of a typical day of food for me, with the exception of dinner, I rarely have calamari (just don’t think to cook it, but after last night I will be eating it more often…mmmm). I also usually have 6 meals a day, with the breakfast/lunch/dinners as smaller serves so I can eat every 3hrs or so.
Breakfast: 2 poached eggs + 1 piece wholegrain toast with Vegemite (no butter) + green tea
Mid-morning: small protein bar + an apple + water + a long black coffee
Lunch: 1/2 cup brown rice cooked, about 130g chicken breast + 1 1/2 cups mixed veges + about 1 tbls sweet chilli sauce. Tub of low-fat yogurt (low-sugar version)
Mid-afternoon: 30g almonds & an apple (I love apples!) + green tea
Dinner: BIG mixed leaf salad (lemon juice, no oil) + about 200g calamari rings cooked with olive oil, sweet chilli, coriander. SOOO delicious.
Dessert: Handful frozen berries and low-fat yogurt (low sugar) + green tea
I drink a lot of green tea – often more than yesterday, about 6 cups a day. Some days a coffee as well, if I’m quite sleep deprived being up feeding Ryan. As you can see I also have a thing for sweet chilli sauce.
If someone was to critique this day of food, they’d probably say cut out the sweet chilli sauce (full of sugar) and probably reduce the green tea…but unless you are training for something like a figure competition, where you eat really, really, really clean plain (read: boring) food, adding a bit of flavour is fine in my opinion. Just so long as it’s not creamy, fatty sauces for example.
Portion control is very important. A lot of people eat very healthily, but twice what they need. If I was trying to lose the last 2kg’s, I’d reduce meat portions to about 100g and bulk a meal out with more green veges.
I also have a treat once a week and lately my treat has been a Magnum and 1 or 2 glasses of red wine a week. Oh, well make that 2 – 3 treats then…it’s more like on a Saturday night, wine with dinner and a Magnum after.
I feel like I have a good balance going on; it used be all or nothing for me with no ‘treats’, and then I’d get grumpy and pig out.
Just finished my work out for today – 8km/hr on the treadmill now (with a few short 6km/hr walks, then back up to 8km/hr) and 5kg dumbells for chest press, bicep curls, and vertical shoulder presses to fatigue. Feeling pretty good now! Fortunately little Ryan is learning to sleep in his cot for longer periods, which gives me a bit more time to do some exercise. MIL has James this afternoon. Makes you appreciate it when you get some (rare) time out to yourself.
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