Nutrition

Keep it simple – How to get through a day of eating

 

Keeping things simple when it comes to daily eating habits and stick to the things that work for you most of the time is usually a good approach when it comes to eating habits. Busy times and work schedules during the week call for easy and straight forward meals but without compromising the health aspect of the meal. Let me outline a few general guidlines that have been working really well for me. Maybe there is a thing or two in there that sounds reasonable for you to fit into your lifestyle. My eating habits are straight forward and 99 percent of the time I eat the same things for breakfast every day. I usually rotated between 1 or 2 meals for breakfast, have my go to snacks I consume throughout the day and my dinners are usually little effort meals or left overs from the weekend.


Once or twice a week if time permits (usually on the weekends ) I spend a more time in the kitchen to try out new recipes and do a big cook up for the next week. It also helps to roughtly plan your week in advance, especially if you know your work schedule asks for travelling or unexpected work times than usual. That saves me a lot of time pondering around what to eat and and cook. I can than rather focus on my training and work and don’t have to spend too much time thinking of what to cook and eat. Initially it takes a bit of planning but once you have your routine sorted you’ll be laughing how easy it can be 🙂


Food shopping is also down to a minimum. On the weekend I do my big round of grocery shopping by visiting the local farmer markets and shops to buy all my stuff I need for the upcoming week. Sunday is usually the day where I cook a big meal and save the rest in the fridge. These leftovers usually get me through at least 1-2 days.


So what about the mornings.  I have my morning routine developed to make sure I start the day with a positive intention.


First thing in the morning is a glass of water with apple cider vinegar or a squeezed lemon to clean the system and rehydrate. Then I am onto my blender to make a big green smoothie. Usually it’s too much for one serving , so I have one for breakfast and take the other one with me to work. If I have a day with less training ahead, I am just fine with my smoothie but most of the time I train twice a day so I add one of the following to my breakfast plan.



  • Sprouted Muesli with fruits, nuts and seeds

  • Chia Pudding with berries

  • Super Quinoa porridge

  • Steamed green veggies with mushrooms, avocado and nuts


I have put together a 7 day breakfast serie to share some recipes and give you some ideas http://triholistic.com/bwa


Pick 1 or 2 meals and stick with them for a while. If you know you have a busy day coming up and need to leave earlier than try to prepare your breakfast the night before to safe time in the morning.


Pre Breakfast I usually train in the morning and consume my breakfast after I finish my workout. Except when I go for a long bike ride, I have a solid breakfast before that. For shorter training sessions (up to 1h) I consume either nothing or just a little “pre breakfast” meal. This could be



  • Dates with some coconut oil  (great for your intense interval sessions

  • A small energy bar

  • A banana with Nut butter



Snacks: 
While I am at work I consume little snacks throughout the day to keep my energy levels in balance and to avoid energy crashes later in the day. These snacks I usually keep close to my desk at work. A little sticky note on my monitor is a good reminder so that I don’t forget to eat



  • Handful of different nuts (almonds, walnuts, cashews, brazil nuts… make sure they are all raw, ideally you soaked them overnight)

  • Dried fruits (I love dried apricots and figs)

  • 1-2 pieces of fruits

  • Raw vegetables (carrots and cucumbers work really nice

  • Smoothie I made for breakfast (usually a great thing in the afternoon for some extra energy)


 

Lunch:  My favourite is a big fat salad. Simple as that. I usually prepare a batch of salad boxes at the start of the week, so I don’t have to waste too much time every day preparing them. My salad consists always of the following



  • Layer 1: Different kind of Lettuce (spinach, ruccola is nice too)

  • Layer 2: one or more of the following: tomatoes, avocado, cucumber, capsicum, olives, apple, mango, sauerkraut

  • Layer 3: sprinkle with some seeds (chia, hemp or flax seeds)

  • Layer 4: a little bit of olive oil (put the oil on top of the salad in the morning to avoid the salad going too mushy)


Lunch is always a great time to add those healthy fats, vegetables and leafy greens. 


Dinner: This varies and it depends on what I cook on the weekend. I have a handful of nice recipes that I prepare on a weekly basis but I also try to experiment and find new ideas for meals.  It usually lasts me until the middle of the week. Dinner is the time for me to take in my carbohydrates and protein to replenish my energy stores after the training session. It is usually based around the following:



  • Legumes (beans, peas, lentils)

  • Tempeh, Tofu

  • Whole Grains (rice, quinoa)

  • Non-starchy vegetables (asparagus, broccoli,cauliflower, cucumber, spinach, mushrooms, onions)

  • Starchy vegetables (e.g. sweet potato, pumpkin)


That’s pretty much it. So again nothing fancy or too complicated. I like it simple and I feel my body adapts to this very well otherwise I wouldn’t see such big improvements in my energy levels, recovery, performance, overall well being, sleep, alertness, concentration etc…).


I have hardly any food cravings or feel like I am starving. I also think that having multiple small meals a day is better than having 1-2 big meals as you don’t feel as tired and your body doesn’t have to work as hard to digest.


Experiment a little bit to see what works best for you. I think once you have dialed in a nice routine and be prepared for those days where it gets hectic and time is a limiting factor. 

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Andy Gesellmann

aspiring endurance athlete with an holistic approach to fitness, health and nutrition