What should I eat? A lot of that depends on the person. My husband and I both started by having our (RMA) Resting Metabolic Assessment done. It showed us how many calories we burn at rest, as well as the % of carbs and fat that we burn at rest. We both found out that we needed to eat more calories and more fat. We did ours at Lab Corp through Life Time Fitness. If you don’t have a Life Time Fitness near you, it might also be possible to do one at a local university.
My husband and I are also mostly gluten-free. We both did the Food Sensitivity Testing to find out what we were sensitive to. After years have having major issues with my asthma, we found that one of my biggest triggers was gluten. Once I reduced my gluten intake, it made all of the difference in the world. By reducing the gluten in your diet, it can help to reduce inflammation.
We get most of our carbohydrates from fruits, vegetables, quinoa, oatmeal and rice. We get most of our protein from lean meats and whey or vegan protein powder. We get most of our fats from nuts, avocados, coconut milk, coconut and olive oil, nut butters and full fat dairy. Unsaturated fats can also help to reduce inflammation.
Breakfast ideas – Frittatas, omelets, oatmeal, protein shakes, gluten free toast with peanut butter or gluten free waffles, yogurt, cottage cheese, leftovers
I also add coconut oil to my coffee and protein shake in the morning
Lunch ideas – Salad with protein avocados and eggs, leftovers from dinner, protein shake, cottage cheese, yogurt, string cheese, fruits, veggies
Dinner ideas – lean protein and veggies, soups, chili, brinner-breakfast at dinner
Snacks – nuts, protein shake, oatmeal, vegetables with hummus, yogurt, cottage cheese, string cheese, fruits and vegetables.
Whenever possible, we try to plan out our meals several days to a week in advance. We make all of our sauces from scratch. We have a lot of fun cooking together on the weekend for the upcoming week. We use our crock pots several times a week for salsa chicken, oatmeal, frittatas and various soups and stews. We portion out our breakfasts and lunches ahead of time so it is super easy to take it out of the fridge and go in the morning. Eating healthy with a hectic schedule means planning ahead, so you don’t end up scrambling and order out last minute. It is well worth the time spent.
Heather is a Moxie Cycling Ambassador and blog contributor. Get out her bio here!