Lauren Au, RD

Eating well to be well

October 31st, 2007

So I’ve been living in NYC for about 2 months now. I’ve adopted a better exercise and diet regimen, which includes 30-60 minutes of activity 5-6 days/week and fish, especially oily fish, 2 times or more/week. I try to balance heavier, more calorie-dense meals eaten out with lighter and smaller lunches.

Obstacles: Trying to find a constant motivation between exercising, grocery shopping, and cooking.

Overcoming Obstacles: Scheduling in when I will exercise, recognizing that I need to buy enough fruits & vegetables at the beginning of the week to last me for the WHOLE week or using frozen versions as a substitute in cooking, and using cooking as a stress release and a time to appreciate my food.

* Typical Day Menu *
8-9am: Breakfast - High fiber breakfast cereal (Organic Heritage Flakes, Kashi’s Heart to Heart) with skim milk, and half of a sliced banana; coffee no sugar

11-11:30am: Small handful of lightly salted almonds, a slice of whole wheat bread with non-hydrogenated peanut butter, or Kid’s Z-Bar by Cliff Bar

12-1pm: Swim or Run

1:30-2pm: Lunch

• Turkey sandwich on whole wheat bread with light mayonnaise & mustard, lettuce, tomato, and cucumber; apple slices
• Whole wheat pita stuffed with light tuna, light mayonnaise, mustard, and cucumber, or
• Whole wheat pasta with marinara sauce & broccoli.

4-5pm: Non-fat or Low-fat vanilla yogurt with active cultures topped with cereal, fruit, or nuts; herbal decaffeinated tea

8-9pm: Dinner

• Baked salmon with garlic, lemon, and salt & pepper to taste, stir-fried green beans with onions, and whole wheat cous cous,
• Lean turkey spaghetti with whole wheat pasta, sprinkled parmesan, and a side of broccoli, or
• Large salad with light tuna, cucumbers, red peppers, garbanzo beans, and grilled mushrooms, topped with basalmic vinegar and italian dressing with a glass of nonfat or low-fat milk.

9-10pm: Dried mango slices, prunes, 3 small cookies, or a piece of toast with jam

How do I feel? GREAT. I have A LOT more energy and I am more productive in my day. I lost weight (133lbs; BMI: 19.9) and my blood pressure is in the normal range (100/70). Plus, I have a healthier mental clarity to study and reduce stress.

Lauren

Entry Filed under: Nutrition