Are You Eating Enough?

Staying on Track – Food Diary

Since my last competition I have struggled with not eating enough calories in a day and being afraid of eating certain foods that were not on my comp diet when I was off season. I can definitely say that I haven’t had the best relationship with food up until recently.

Since coming to Nashville and meeting with my trainer Luke from Temple Fitness, we have re-vamped my diet. Being a nutrition coach I know exactly what I should be eating, but I have been neglecting myself. I wasn’t tracking my diet anymore but we did and I was only eating around 1110-1200 calories a day, and still training 6 days a week (WAY TOO LOW!). Being a nutrition coach I always advise my clients to never go below 1500 calories a day and to eat a balanced diet of complex carbs, lean protein and healthy fats. Of course everyone is different depending of their goals and amount of exercise.

Luke wanted me to up my calories and my macros for the amount and intensity of training that I am doing with him 5 days a week. In turn I will definitely lose inches and pounds. People are always afraid to up their calories, but if you are eating the right ratio of protein, carbs and fat and are eating clean you will lose fat and gain lean muscle tissue. If you don’t keep your calories high enough, the body will strip it’s own lean tissue for nutrition. Although that may look great on a scale it will make it MUCH easier to accumulate and gain fat in the future. Your goals should be long term!

I downloaded My Fitness Pal onto my iPhone, and you also track from your computer or laptop. This is great for tracking your food for the day, exercise and goals. I am trying out a 40/30/30 split for a few weeks to see how my body reacts. This was at the end of my day yesterday, I was pretty much on point.

I was a bit short a my calories and macros yesterday, I got to about 1400 calories. I am slowly trying to get my numbers up there!

I am excited to get back some lean muscle! You can look here on my “You Are What You Eat” post for protein, carb and fat options. Here is a shot of my abs post competition…train hard and don’t be afraid to eat! I am off to Temple now to get my ass kicked! Have a great day!!!

Mich xo

Mini Turkey Meatloaf Muffins & Sweet Potato Wedges

Hey everyone! We just arrived back in Nashville after a week back at home in Canada. We had an amazing time visiting with our family & friends, despite the crappy weather. It literally rained for seven days straight!

Since I didn’t get a chance to post anything while I was away, here is a complete yummy and healthy meal. I served mine with a side of steamed asparagus. 🙂

Mini Turkey Meatloaf Muffins & Sweet Potato Wedges

Mini Turkey Meatloaf Muffins:

INGREDIENTS

  • 2 lbs extra lean ground turkey
  • 3 egg whites
  • 1/2 cup of oats, gluten free
  • 1/2 tsp ground cumin
  • 1/2 tsp dried thyme
  • 1 tbsp honey mustard
  • 2 tsp pepper
  • 1 tsp salt
  • 2 gloves of garlic, minced
  • 1 small onion, finely chopped
  • 2 celery stalks, finely chopped
  • 1/2 cup red pepper, chopped
  • 1 tsp olive oil
  • organic or sugar free ketchup

DIRECTIONS

Preheat oven to 375 degrees F. Spray muffin tin with olive oil or coconut oil spray.

In a medium frying pan on medium heat add olive oil and chopped onion and cook over medium heat until the onion is translucent and starting to brown. Add in garlic, celery and red pepper and saute for about 5 minutes or until soft.

In a large bowl add in the turkey, egg whites, oats, spices, salt & pepper and honey mustard. Add in the cooked onion, garlic, pepper and celery. Mix everything together.

Place the mixture into the muffins tins and top each one with a little bit of ketchup.

Bake for 35-40 minutes or until cooked through.

Sweet Potato Wedges:

INGREDIENTS

  • 4 medium sweet potatoes, peeled, sliced in half lengthwise, and cut into wedges about 4 inches long
  • 1/2 teaspoon ground cumin
  • 1/8 teaspoon cayenne pepper
  • 1 tbsp brown sugar (optional)
  • 1 tbsp of olive oil
  • salt & pepper to taste

DIRECTIONS

Preheat the oven to 350 degrees. Cover a rimmed baking sheet with baking parchment or foil.

In a large bowl combine cumin, cayenne, brown sugar, salt and pepper.

Add the wedges to the bowl, add in the olive oil and toss completely with the spice mixture to coat each piece. Place the sweet potatoes onto the baking sheet and spread out in a single layer.

Spray with olive oil or coconut oil cooking spray.

Bake for 15 minutes. Turn over the wedges. Raise the heat to 400 degrees. Bake for 10 to 15 more minutes, until the potatoes are golden brown and tender.

ENJOY!

Mich xo