healthy skin

Guest Post by Registered Dietitian, Nutrition Consultant, & Certified Personal Trainer Alix Turoff (yay!)

Are y’all sensing a trend here?

I am THRILLED so many talented, educated, fantastic ladies are guest blogging on BEC lately. I hope you are all learning and enjoying as much as I am!

Check out this fun ‘what I eat in a day‘ post by my girl Alix Turoff who has SO MANY letters behind her name it’s incredible. Alix is a registered dietitian, a nutrition consultant, and a certified personal trainer (um, hello she is also my new bestie but doesn’t know it yet). What a resource!

More specific deets about AT:

Alix Turoff is a Registered Dietitian and NASM Certified Personal Trainer. She has a Master’s in Clinical Nutrition from New York University. She lives with her husband and dog, Oliver and believes in a balanced approach when it comes to nutrition and fitness. She doesn’t follow rules and encourages her clients to do what works for them. She runs her private practice completely virtually and maintains her blog where she posts her healthy recipes and nutrition tips!

Enjoy her inspiring photos, super informative notes, and be sure to check out her beautiful website here!

xx,

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6 AM: I usually wake up around 6-6:30 AM. My husband wakes up at that time to go to work and because I work from home, I find that it really helps me to keep this as a routine for myself because it’s easy to lose structure when you work from home.

After I brush my teeth and wash my face, I head to the kitchen and fill up a mason jar with 16 fl oz of ice water with half of a fresh lemon. I then put on a pot of coffee (if I’m drinking hot coffee that day, otherwise I always have cold brew in the fridge) and grab my ice roller from the freezer and head to my vanity.

I find that routines work really well for me and I like to build them i to my day. By starting with 16 fl oz of water first thing in the morning, I find it really sets the tone for the day and it helps me stay on track with my water intake. I will also take my pills and vitamins at this time (in addition to my prescribed medications, I take a Probiotic and Collagen supplement). The collagen supplement is fairly new and it’s something I’m experimenting with. If I don’t see a change after about 2 months, I’ll ditch it.

So I’ll put in my contacts and slather some a vitamin C serum on my face. Then I’ll take my ice roller and roll my face for 3 minutes or so to wake myself up and also stimulate collagen.

620 AM: I’ll usually take my dog out if my husband hasn’t and then I’ll pour myself some coffee. I ALWAYS start my day with coffee. It’s non-negotiable for me. I love the taste and smell of coffee and enjoy the routine of it.

 

7-8 AM: Most days I’ll exercise during this time. I don’t usually eat before I exercise unless I’m going to be exercising later in the day. I find that eating before exercise bothers my stomach so I wait until after!

830 AM: I get in breakfast routines where I’ll eat the same breakfast for a few weeks in a row during the week and change it up on the weekends. Once I get sick of that, I’ll change it up again.

Right now I’ve been keeping it really simple and doing ~6 oz Siggi’s Vanilla yogurt with 1/3 cup bran buds, 1 tbsp chia seed and some fresh berries. Sometimes I’ll swap out the yogurt for cottage cheese. Other go-to breakfast are egg white omelets with GG crackers, a high fiber English Muffin with Peanut Butter and Banana or with mashed avocado and Trader Joe’s everything bagel seasoning.

Between breakfast and lunch I aim to get in another 16 fl oz of water with lemon.

 

1230 PM: By 12:30-1 PM I’m usually ready for lunch. I tend to eat every 3-4 hours so.

Lunch is usually either a salad with protein (usually chicken), some kind of lettuce wrap (like homemade tuna salad in romaine lettuce cups), 4 GG Pizzas (4 GG Crackers + ½ cup Rao’s Tomato basil Sauce + ½ cup 1% Cottage Cheese) and 1 cup Amy’s vegetable soup or a few other variations.

 

 

2 PM: I’ll usually have another cup of coffee around this time. The caffeine doesn’t affect me too much so it’s never really an issue for me. I’ll also make sure to get in another 16 fl oz of water with lemon

4 PM: This is usually when I’m ready for an afternoon snack. If I’m out and about, I’ll throw Nugo Fiber D’lish bar in my bag. Otherwise I might have some popcorn with a string cheese, fresh fruit with peanut butter or if I didn’t have GG pizzas at lunch, I might make them in the afternoon! I also really like to do smoothies with protein or collagen.

 

7 PM: During the week, my husband and I usually eat dinner around 7 PM. I probably have wine ~3 nights per week. Dinner is usually my highest carb meal so I’ll usually incorporate either some rice, chickpea pasta, tortillas, or sweet potato. This just works for me so I go with it. I’m all about flexibility and doing what feels right for you.

One of my favorite meals to make is chicken lettuce cups with Trader Joe’s chicken fried rice!

I’m also usually working on my last 16 fl oz of water with dinner and after. That way I get my 64 fl oz covered and if I’m craving more water, I’ll have it!

 

830 PM: 90% of the time I like to have something sweet after dinner. I wait until I digest my dinner so I can see how I feel. I listen to my body and if I’m craving something sweet, it’s usually dark chocolate with sea salt or if I want something salty, I’ll usually go with popcorn!

 

Guest Post: Fitness & Nutrition Coach Tiffany Payne

I am so excited to collaborate with this beautiful human! Tiffany is super generous to share with us what she ate over a three day period. You guys KNOW I LOVE seeing what and how other people eat and my girl does not disappoint. Her “diet” is doable, delicious, and HEALTHY. Thanks TP, can’t wait to work together again in the future! xoxo

About Tiffany

Tiffany is the creative director and founder of Dumbbells n’ Donuts blog.

She is an online fitness and nutrition coach, helping people become the best version of themselves in a short 8-12 weeks!

On top of being a full time blogger and coach, she is a full time ICU registered nurse with double bachelor degrees in Exercise Science and Nursing.

Her fiancé is a Doctor of Chiropractic who often collaborates with her to always bring the most up to date and evidence based practice posts!

 

Transparency

Being as transparent as I can is really important to me. I’m not vegan, I’m not gluten-free, I don’t follow a strict diet, and I don’t track my food.

I am VERY much an intuitive eater. I think that if you are just wanting to maintain, you’re happy with your weight/body, or just really know your body and what you respond well to then it’s unnecessary to track or diet. It’s not healthy to be constantly worrying about what you’re eating.

 

The Way I Eat When I’m Not ‘Dieting’

I’m also very big into following the 80/20 rule regarding nutrition and diets. The majority of what I put into my body is food that will really nourish me and help me towards my goals. But i’m not afraid to go out to dinner, grab a drink with my friends, and just really enjoy living my life without having to count every calorie that goes in my body – NO THANK YOU!

Here is what I ate within a 3 day span:

Nutrition – DAY ONE

Meal 1:

  • 2 GG Crackers
  • 2 tbsp natural peanut butter
  • 2  whole eggs
  • Onions + tomatoes in eggs
  • 1 cup mint green tea

Meal 2:

  • Small cup of blackberries, raspberries, and blueberries
  • My Peanut Butter Protein Shake
    • 2 tbsp natural PB
    • 1 scoop chocolate protein
    • 1 cup unsweetened almond milk
    • 3 ice cubes
    • 1 banana
    • 1 scoop maca

Meal 3:

  • Trader Joe’s Chicken Burrito Bowl
  • 1/2 cup low fat cottage cheese

Meal 4:

  • 4 oz Ground Beef
  • Mustard & reduced sugar ketchup
  • 1 whole wheat bun
  • 1 oz oven baked Cheetos

Meal 5:

  • 1 cup birthday cake halo top
  • 1 cup chamomile tea

 

Nutrition – DAY TWO

Meal 1:

  • 3 whole eggs
  • 1/2 cup Kodiak cakes
  • 2 tbsp natural peanut butter
  • 1/2 cup raspberries
  • 1 cup of coffee

Meal 2:

  • My Green Smoothie
    • 1 cup spinach
    • 1 1/2 cups unsweetened vanilla almond milk
    • 3/4 cup pineapple tidbits from Trader Joes
    • 1 cup vanilla Greek yogurt
    • Ice

Meal 3:

  • 2 GG crackers
  • 1 packet tuna salad

Meal 4:

  • Small Seafood Pho (Crab, Scallops, Shrimp, Squid, & Veggies in it)
  • 2 steamed pork dumplings
  • 2 squares Trader Joe’s chocolates

Meal 5:

  • 3/4 up cinnamon chex
  • 1 cup unsweetened vanilla almond milk
  • 1/2 scoop chocolate protein shake
  • 1 cup chamomile tea

 

Nutrition – DAY THREE

Meal 1:

  • 1/2 cup steel cut oatmeal
  • 1/2 cup unsweetened almond milk
  • Sweetened with stevia
  • 2 whole eggs
  • 1 cup decaf peppermint tea

Meal 2:

  • Clean Juice Avocado Toast
  • Clean Juice Coffee smoothie

Meal 3:

  •  1 oz roasted & salted almonds
  • 1 lightly salted rice cake
  • 1 tbsp natural peanut butter

Meal 4:

  • 2 oz protein plus pasta
  • 30g lite northern Italian dressing
  • 1 avocado
  • 1/2 cup blueberries
  • 2 squares Trader Joe’s chocolate
  • 1 lightly salted rice cake
  • 1 tbsp natural peanut butter

Meal 5:

  • 1 scoop vanilla whey protein
  • 1 scoop maca

Thanks again Tiffany!
Happy New Year!

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A Day in the Life of…

I was introduced to Mary through a mutual friend and it literally blows my mind how much she fits into one, single day. I can’t believe she found the time to write this piece for BEC but I sure am glad she did. She works hard, works out, STANDS at her desk, and is an inspirational clean eater! Enjoy a glimpse into the life of this busy Richmond corporate professional and fitness trainer.



On a typical weekday, I wake up around 6:30am to Pandora Radio (usually Fleetwood Mac, Phil Collins, Ryan Adams, or Pete Yorn…something mellow). I boil water to make hot water with lemon and use the rest to fill three stainless steel water bottles for the day. I go back to my room, make my bed and read a scripture for the day from a bookmark I bought in a church bookstore years ago called 31 Days to Praise.

I shower, pack my gym clothes, and pack all my meals for the day (except dinner). I try to pick out recipes I want for the following week, then order groceries for pick up through Kroger Clicklist on Friday and Saturday. I pick up specialty items and refill 3 gallon bottles of reverse osmosis water weekly at Ellwood Thompsons. I have a shelf of cookbooks (my favorite chef is Katie Lee) and I’m also a Tone it Up Nutrition plan member and use a lot of their recipes. I cook one main dish per week and try to prep other things like overnight oats or muffins on the weekend. My freezer is full of frozen soup, veggies, bread, and fruit for smoothies.

I usually pick out a thought leader to listen to on YouTube while I’m getting ready. My favorites are: Chase Jarvis, Marie Forleo, Lewis Howes, Tim Ferris, or Tony Robbins. I’m a Tone it Up Girl, so I’ll also watch fitness videos on their new app or in the past any interviews they would post on YouTube. I follow the Jillian Michael’s podcast religiously and also listen to one book on Audible every month (typically a biography). Saturday mornings I like to listen to 70s and 80s playlists on Spotify before I leave to teach yoga at 10:30am.

I work 9-5 as an Administrative Assistant at SunTrust Mortgage for the Condo and Appraisal groups. I have a VARI Desk at work and an Eron Chair. I’m over sitting after about 20-30 minutes, so I stand for most of the day. During my break, I go into the wellness room and either work on my group exercise classes, do yoga, Pilates, or a HIIT workout, or lift weights. I have a Woss suspension trainer ($30 version of a TRX) that I keep with me at work along with a yoga mat, free weights, and a lacrosse ball to work out muscle tension. I try to move and stretch as much as I can at my desk while I’m standing. I also listen to a lot of Spotify while I’m working, looking for music for my classes.

Sometimes I’ll eat breakfast at home, but if I’m not hungry yet, I’ll bring it to work. My typical breakfast is overnight oats made with Tone IT Up protein, and fruit (berries or pomegranate). Lunch is often soup and salad. This week I cooked Alicia Silverstone’s sweet potato and lentil soup from her cookbook The Kind Diet. I’ve been into making salads with red and green leaf lettuces for months now. I buy 3-4 heads of lettuce per week and they stay fresh if wrapped in a few paper towels (the non-chlorine bleached ones). I pack olive oil with sea salt and fresh ground pepper and a separate slice of lemon to mix for dressing at lunch. With lunch this week I also had a few slices of Cabot cheddar cheese and some Ciabatta bread from Ellwood Thompson’s warmed up with Earth Balance.

I have a snack around 3pm. I’ve been eating an organic apple in the afternoon since I started shopping at health food stores back in college. Organic apples taste so good that it’s easy to eat one every day. The rest of my snack this week was PaleoKrunch Cinnamon granola (my favorite) and a few tablespoons of almond butter.

On Mondays after work I go to Advanced Wellness Center for a one hour personal training session with a strength and conditioning coach. My workouts include exercises like deadlifts and bench press with heavier weight and my trainer is teaching me some Olympic lifts. This habit makes me feel good about Mondays, challenges me and builds into my life. Tuesday through Thursdays I go straight from work to Crunch gym where I’ll fit in 30 minutes of cardio on the elliptical trainer before teaching classes. I’ll have protein bar in between: usually Go Macro, Squared, Greens, or Tone it Up and some water. Tuesday nights I teach a 30 minute TRX, then a one hour Yoga Body Sculpt.

My yoga classes are a combination of Pilates, vinyasa yoga and fitness, with 10 minutes of relaxation at the end for rest, additional stretching, or a seated meditation. Wednesday nights I teach Barre Boot camp (a pairing of barre exercises and traditional free weight exercises) then Iron Mat (mat Pilates and Pilates free weight exercises). Thursday nights I teach another Yoga Body Sculpt class. I get home around 9pm which is kind of late for dinner, so I’ll make a smoothie during the week. This week’s was avocado, frozen banana, organic mixed power greens, Tone it Up vanilla protein powder and almond milk. Last week’s was: frozen cauliflower, frozen banana, almond butter, vanilla protein powder and almond milk.

I have a major sweet tooth, so I’ll usually pack some dark chocolate, crystallized ginger or a section of a Lenny and Larry’s protein cookie with my meals during the day. If I don’t, I’ll usually have something like that after dinner with some Synergy kombucha tea. My two addictions are Lenny and Larry’s chocolate protein cookies and Synergy Kombuchas.

My current focus is completing a BASI Pilates Comprehensive Teacher Training Course. I’ve travelled up to Balanced Bodies, a studio in Herdon, VA for 3 out of the 4 weekends, then will complete 500 hours (divided between observation, practice teaching, and self-practice) through an apprenticeship this Spring. It’s something I’ve wanted to do for over 10 years, and a key to directing my life and career. I’ll take the teaching evaluation and practical exam next July in Chicago.






Don’t you love peeking into someone else’s day, habits, and goals? I DO! Mary, thank you so much for sharing your life with us. Good luck with your Pilates Training course! And if you live in the Richmond area go take a class with her; your body will hate/thank/love you!

xRachel

One Can of Organic Pumpkin…

pumpkin

 

Ahhhhhhhh, Fall is in the air (finally)! It’s my favorite season for so many reasons…sweaters, boots, pumpkins piling up on my front porch, chili in the crockpot, football games, cooler temperatures…

Even though you can get organic, canned pumpkin year around, it just sort of makes sense this time of year. It’s such a versatile, healthy, clean ingredient that is easy to come by, easy to use, and delish.

If you need more convincing, check out this article on one of my favorite sites Mind Body Green and you’ll learn pumpkin is packed with Vitamin C and fiber, carotids to help prevent aging (yeah!), magnesium, potassium, zinc…and so much more!

Instead of listing some of my favorite ways to use pumpkin (one is right here if you want to check it out), I decided to share some awesome links that give you HUNDREDS of uses for this orange nutritional powerhouse.  Enjoy!

1. Huffington Post tells you all the things you can do with one can of pumpkin

2. Greatist shares a variety of uses for pumpkin, including a cocktail (#winning)

3. Prevention gives some really different recipes such as pumpkin hummus, you know I will be trying this

pumpkin hummus
Photo credit: Prevention

4. Eating Well wants you to make a pumpkin burger, among many other options!

5. I LOVE Chocolate Covered Katie and can’t wait to try her Pumpkin Spice Latte

xo,

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