Eat Well, Feel Well - My Balanced Approach

Thursday, 17 November 2016

Food can be a beautiful thing. It can fuel our bodies, allow us to bond, and it can bring joy into our lives. However, it can also have the opposite effect if we do not approach food in a way our lifestlye can manage. Food is a very personal thing and what may be great for one person may not be suitable or the next person's cup of tea.

I've decided to share my personal food diary with you all so you can get a more detailed picture of my lifestyle. When reading this food diary - keep in mind I am breastfeeding my son approximately 3 times per day so I need an additional 300 calories, and I also exercise on a regular basis as you can see on my Instagram (@activewithd).




Below is a glimpse into an average two weeks for me. Of course, it does change depending on what commitments I have, and I am not too fazed on the order of my meals or the days. I do, however, try my best to make sure I have enough goodness in my diet each day. After my food diary, I have included more details about the meals. snacks, drinks, and shakes that I have on a daily basis.

WEEK ONE
Monday
Tuesday
Wednesday
Thursday
Friday
Saturday
Sunday
Breakfast
Shake
Acai Bowl
Shake
Acai Bowl
Shake
Oats
Acai Bowl
Morning Tea
Snack
Shake
Snack
Shake
Snack
Shake
Shake
Lunch
Shake
Sushi Rolls
Shake
Protein, Rice & Salad
Protein, Greens & Sweet Potato
Snack
Snack
Afternoon Tea
Snack
Snack
Snack
Snack
Snack
Shake
Shake
Dinner
Protein, Greens & Sweet Potato
Shake
Soup
Shake
Indian Curry (Take Away)
Mexican Tacos
Roast Dinner
WEEK TWO
Monday
Tuesday
Wednesday
Thursday
Friday
Saturday
Sunday
Breakfast
Shake
Acai Bowl
Shake
Acai Bowl
Shake
Baked Beans
Acai Bowl
Morning Tea
Snack
Shake
Snack
Shake
Snack
Shake
Shake
Lunch
Shake
Vietnamese Rice Paper Rolls
Shake
Protein, Greens & Sweet Potato
Protein, Rice & Salad
Snack
Snack
Afternoon Tea
Snack
Snack
Snack
Snack
Snack
Shake
Shake
Dinner
Protein, Rice & Salad
Shake
Sushi Rolls
Shake
Thai Curry (Take Away)
Baked Sweet Potato
BBQ
Acai bowls don't fill me up for very long and they're usually on the days I'm up very early, so I enjoy a Shake for morning tea and have lunch a little later than usual.

SHAKES -'My GO TO Lifesavers'
Supplying my body with sufficient nutrients has always been a bit of a challenge for me. Mostly because I have usually been super busy with training, work and/or study, and now I have motherhood added into the equation. So after a lot of trial and error, I now successfully use prepared nutrient dense shakes that supplement my diet beautifully. These shakes are definitely my lifesaver for when I am on the go and don't have the time, and/or energy to prepare a nutrient dense meal. As a personal trainer I recommend these shakes to all of my clients as a way of attaining better health. The shakes can be used for a variety of health benefits - whether it is weight loss, weight maintenance, extra energy, or simply a better overall feeling of well being. We are all unique and these shakes are beneficial in a variety of situations (see more about what I use below).

(Many of my meals are inspired by Loni Jane - photo courtesy @lonijane Instagram)

MEALS
Protein, Rice & Salad - protein (tofu, chick peas, lentils, mock meat), jasmine rice, and fresh greens (variety of lettuce, spinach), cucumber, corn, pea sprouts, avocado, sesame seeds, cracked pepper, and Tamari sauce

Protein, Greens & Sweet Potato - protein (tofu, chick peas, lentil, mock meat), steamed greens (broccoli, asparagus, spinach), sweet potato mash, brown rice, and avocado

Acai Bowl - acai, banana, and coconut water base, topped with muesli, shredded coconut, chia seeds, strawberries, banana, and passion fruit

Roast Dinner - curried potatoes, pumpkin, carrots, zucchini, beetroot, and pearl onions, served with steamed greens (broccoli, asparagus), and a source of protein (tofu, chick peas, lentil patties, falafel, mock meat)

Soup - cauliflower soup/vegetable soup

Vietnamese Rice Paper Rolls - rice paper rolls, vermicelli noodles, tofu, avocado, carrot, cucumber, mint, coriander, sweet chilli sauce and/or peanut satay sauce

Sushi Rolls - seaweed, rice, avocado, tofu, grated carrot, cucumber, red cabbage, Tamari sauce

Baked Beans - baked beans, mushrooms, tomato, avocado, pesto

Mexican Tacos - corn tacos, mock minced meat with seasoning, lettuce, tomato, capsicum, avocado, cashew cheese

Oats - oats, smashed banana, almond milk, and mixed spices (nutmeg and cinnamon)

Baked Sweet Potato - sweet potato baked with lentils (prepared mixes can be handy), and cashew cheese, served with a salad or steamed greens

BBQ - protein (lentil patties, vegan sausages, tofu) served with salad (mixed greens, beetroot, tomato,  cucumber, bean sprouts, avocado etc)

Things I ADD to my plate - cashew cheese, avocado, mushrooms, hummus, sesame seeds, chia seeds

SNACKS
Guacamole with carrot sticks, capsicum, and/or crackers
Fruit- watermelon, pineapple, strawberries (fresh fruit in season)
Popcorn (organic)
Bliss Balls
Rice Thins topped with avocado, cashew cheese, tomato, cucumber, basil, or hummus, tomato, and cucumber
Almonds (activated)
Smoothies (fruit or vegetable based)

TREATS (2-3 times per week I substitute a SNACK for a TREAT)
Dark Chocolate (Pana is a favourite)
Banana Nice-cream with maple syrup
Chocolate coconut ice cream
Raw Cheesecake
Vegan Gingerbread

DRINKS
Water
Water with lemon
Tea (caffeine free - safe for lactating)
Coconut water

Things I TAKE in addition to my meals and snacks - blackstrap molasses, spirulina and from time to time other multi vitamins or top up B12 if recommended by my Doctor.

I am super excited to be sharing more about my lifestyle and I hope you're able to benefit from it as well. Please remember we are all on a different journey with different needs. I have spent a lot of time and effort consulting healthcare practitioners to figure out what works best for me in attaining my optimum health. I use 'Isagenix' shakes and do not recommend just pulling any shake off the shelf nor replacing all meals with shakes. I was introduced to these lifesaver shakes through Mary Graham and her partner Tom Carroll. This amazing team, whom I now value not only as mentors but great friends, have coached and mentored hundreds of people worldwide.

Mary has a back ground in Healing With Wholefood and Natural Medicine. She is the founder of the Wellness Collective as well as a Wellness, Success, and Body Transformation Coach. This amazing human is also a 'Molokai 2 Oahu' athlete, long distance ocean paddler, yogi, and Spirit Junkie Master Class graduate.

Tom is a 2 x World Surfing Champion, Pipe Master, fitness expert, big wave surfer, and total legend. He is father to 3 beautiful daughters and Mary and Tom's 2 cats, Angel and Chino. As Mary describes him - he is one of the most humble and wonderful humans to walk this planet. Tom is ambassador to One Ocean Diving, Quiksilver, Surf Ears, and Tom Carroll Paddlesurf.





If you would like to know more about how Isagenix can help you please email Mary at health@activewithd.com and she will share her knowledge and kindness with you.

I wish you all the very best for this wonderful and exciting journey we are on. Here's to a HAPPY and HEALTHY Lifestyle!!  Life can be simple - It is about finding what works for YOU!

LOVE and SMILES to you all!

Dana

No Comments Yet, Leave Yours!

Samantha Copeman said...

Hi! I'd love to know what kind of shakes you use. Protein based? And do you add anything to them (fruit,etc?) thanks! Love the insight into your food diary :)

Dana said...

Hi Samantha,
Feel free to send me an email to health@activewithd.com.

With love
D

Mama Dhy said...

You are so pretty :)
I am also breastfeeding for 8 months now, and having difficulty to be fit like you. You became my fitspiration when I saw your posts in IG. I hope I can achieve a body like yours.

Thanks and God bless!