My Food Log

“Can you give me a food log?” Is one of the first things I ask most clients because it is one of the most effective ways to match action with outcome. Depending on their goals, I’ll ask again…and again…and again. This is simply because physical fitness and overall wellness are equal parts what you put in your body and what you do with your body. So, in the spirit of “I’ll show you mine, if you show me yours,” here is my food log with my somewhat objective commentary. Day One

6am One cup oatmeal with ¼ cup goat’s milk

9:30 am 2 cups raw spinach 4 oz tuna ¼ cup fat free balsamic vinaigrette

Noon 1 slice cheese pizza

5 pm 4 oz turkey 2 slices Ezekial Bread 2 cups cantaloupe

I didn’t really eat enough today and did go to bed hungry, but I feel better in the morning if I don’t eat too close to my bedtime. Also, like most of us, I need to eat more fruits and vegetables. Maybe an afternoon snack of almonds or walnuts and an apple would have been a good idea.

Day Two

5am One cup oatmeal with ¼ cup goat’s milk

9am 2 cups cantaloupe 1 cup strawberries

11:30 am 6 oz turkey 2 oz cheddar cheese Tablespoon pesto sauce 2 slices Ezekial Bread

3pm 1 cup coffee with Sweet and Low

5pm 4 oz turkey 2 oz lean roast beef 2 slices Ezekial Bread

Ok…Ok…If you are what you eat, I am obviously a turkey sandwich. Here’s where I am lazy and my work life gets in the way of eating a better variety of foods. Because I’m training most of the day, I default to sandwiches and it limits the variety in my diet. Of course, I don’t mind, but it is not a great example for you. Again, a handful of nuts, a protein shake or a dinner of fish and vegetables would have been better.

Day Three

5am 1 cup of oatmeal with ¼ cup goat’s milk 1 cup of coffee

8:30am Handful of almonds and chopped dates

11:30am 6 oz baked tilapia 1 cup broccoli

2:30pm 2 cups cantaloupe ½ cup blueberries

6pm Peanut butter and strawberry preserves on 2 slices Ezekial bread

8pm Medium sweet potato

I spent most of today hungry after a hard run this morning. Proof a good workout does leave your body craving nutrition. Some might say I needed more protein and I wouldn’t disagree, but I was craving carbs and had a plain sweet potato to tame my hunger.