What We Eat – Nutritionist Ashley

IMG_6576Here at Healthy Steps we nutritionists are constantly being asked what we eat in a day and what we do for exercise. Over the next few weeks, we will share with you our own meals and health goals and what that looks like so that you can get some real examples to incorporate in your healthy daily life.

My current goal is losing the rest of the baby weight. I normally stick to a diet like many of you at Healthy Steps are on. Right now I would say I’m closer to what we call our MMD (Modified Mediterranean Diet). I am not only trying to lose pounds, but specifically fat so I am being careful and counting my macronutrients (fat, protein, carbohydrates). I have found that one of my biggest struggles is portion control so I am using portion size queues for all of my meals so that I don’t have huge servings. I am also taking in a fair amount more of carbohydrates currently as I am breastfeeding and need to maintain my milk supply. I am also aiming to eat every 2-3 hours so that my metabolism is constantly revved up!

So here we go!

Breakfast:

I made what I call a breakfast “taco”. I scrambled 2 eggs and put it on a 100% small corn tortilla. I topped it with fresh salsa, a 1/4 avocado and a teaspoon of sour cream

Snack:

1, 2 finger serving of almonds.

Lunch:

4-5 oz shrimp that I sautéed in some Thai style spices with a bell pepper sautéed with olive oil and garlic and 1/2 serving brown rice. Yum!

Snack:

Green tip banana (This is a banana that is slightly green and has less sugar than one that has gotten ripe. When you are on our program we exclude ripe bananas as they have high amounts of sugar and are not low-glycemic in that state.)

String cheese

Dinner:

Thai Turkey Burger: Bell pepper, cilantro and red onion with garlic and ginger added. Thai “slaw”- cabbage, bell pepper, onion, and cilantro with rice wine vinegar, Sriracha and a few other spices added in. Served with a few homemade sweet potato “chips”.

Fluids:

I drink 1 cup of coffee in the morning. I put in a small amount of half and half with a very small amount of coconut sugar.

The only other thing I drink is water I aim for 80-100 ounces per day.

Movement:

Right now I am focused on cardio as well as resistance training. Today I did a resistance workout that took me about 35 minutes which include lifting weights with bursts of cardio such as running in place, jumping rope and burps (all of which could be modified for low impact). I don’t currently belong to a gym so this was done in my guest room with my limited workout. My workouts are not perfect my any means at this point, they are done when the baby is asleep and are usually interrupted a few times but I get as much done as I can!

 

Ashley Schroth-Cary

Nutrition Educator / Personal Trainer

 

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Breakfast Taco

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Thai Turkey Burger

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Sauted Shirimp with Bell Peppers and Brown Rice

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one serving of nuts