Interviews

Guest Post by Prosecco & Projects: What I Eat in a Day

EVERYONE knows my obsession with reading about what people eat in a day. I literally can’t get enough. I find it always interesting, often inspiring, and learn something new each time I get my hands on one of these articles.

Well below is no different. Morgan, the darling behind Prosecco & Projects shares with us a typical day for her through food below.

::Spoiler:: I am running to make Morgan’s Cardamom Cashew Milk Coffee Creamer RIGHT NOW.

Enjoy! 

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I wish that I could tell you about how I start my day off with a superfood smoothie and end it with some deliciously colorful buddha bowl but I promised myself that I would be honest! So here is what a self proclaimed house cat who dreams of being a cupcake connoisseur and wine expert eats in a day.

Everyday I start my morning with an AM Beauty Tonic. The name sounds fancy but really it should just be called daily digestion tonic. It has many benefits but the main reason I drink it is because it really gets things going. I think that the first thing that you put in your body everyday is the most important so I try to make sure its not a sugary doughnut or something along those lines. Thats not to say a doughnut isn’t next in line! Its all about balance right?!

 

After I sip my AM Beauty Tonic I move on to COFFEE! Yay! This is the best part of my day! Now here’s where I will be honest. I used to drink sugary chemical filled creamers and loved every minute of it! But after learning about how nasty those are I have trained myself to like more natural creamers! My favorite is my Cardamom Cashew Milk Coffee creamer! It is just so thick and delicious, you wont miss the stuff from the plastic bottle ever again!

I am not a huge breakfast person but I typically get hungry around 10:00 AM and want to grab something quick since I work full time and am usually knee deep in meetings around now. I love packing one of my Mini Sweet Potato and Ham Frittatas to-go. They are so easy… I just heat it up really quick and add hot sauce and avo! Total deliciousness. But if I am in a really big hurry I will have a hard boiled egg with Everything but the Bagel Seasoning sprinkled all over!

 

Lunch is kinda the same story. I usually end up eating at my desk while writing blog posts or answering emails. I love making a big pot of soup on Sundays. We will have it for dinner that night and then I will have it all week long for lunch! I love soup!

I will bring a few snacks just in case I get an afternoon craving! Some of my favorites are Chomps Beef Sticks, Carrots w/ Guac, and my fave- Jalapeno Popcorn. I have done the Whole30 a couple of times and it has totally changed my eating habits so I really try to make sure I am paying attention to what I am munching on. Don’t get me wrong I still indulge but when I do now I want to make it worth it. 

 

Like this delicious Chocolate Chip Cookie. I’m not wasting it on my afternoon snack in the office!

 

Dinner is totally random. There is no consistency here. It’s just whatever sounds good to me the night before. Some of our favorites are a burger salad with tons of Roasted Garlic Aioli smothered on top, a pot roast with roasted veggies, and tacos (duh!)!

As far as drinks go, I love LaCroix… particularly the coconut and tangerine flavors. I drink one kombucha a day and my fave is the seasonal Vanilla Oak flavor from Brew Doctors Kombucha. It tastes like cream soda. And of course I love a bubbly glass of Prosecco. I love it with a splash of pineapple juice and pomegranates. The pomegranates float around like little fireworks so you feel like everyday is a party!

xx,

Prosecco and Projects

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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GUEST POST: Sobering Moments of Commitment

 

Sobriety for any defined period of time was a foreign concept for me. I’m a single, thirty-something year old event coordinator living in the heart of Richmond City. Let’s be real. In addition to the fact that I was raised in a family of unabashed drinkers, part of my job is keeping a pulse on local talent and night life. In all fairness, slamming a few cocktails at the local hot spot while scouting the latest band could almost be considered “field research”. You know, par for the course. No really – I’m just that dedicated to my work.

When my friend, Peter, decided to hop on the wagon for 90 days, I was impressed. Impressed by his will power to resist a drink when offered, but also impressed with this idea of making a commitment to himself and seeing it through. When was the last time I fulfilled a commitment to myself? I make and keep promises to others all the time, but when did I last make a promise to myself and actually keep it? The truth is that I’m pretty bad at it. Monday’s declaration to eat healthy and work out for the week would usually end with Friday’s acknowledgement of two days at the gym while I patiently wait for the delivery guy to show up with my pie.

My neighborhood in Richmond, Virginia.

 

No alcohol. Maybe I could do this too. I considered my lifestyle. It wasn’t that I drank every night or that I felt like my drinking had become a problem, but alcohol was always an option. It didn’t always have to be a blurry night of shots and dancing. Disclaimer; those are always super fun. It could just be a glass of wine at dinner or an invitation to happy hour with a group of professionals. Why say no if you don’t have to, right? This wasn’t about depriving myself of something that I felt like I needed. It was about having a goal, defining a period of time, challenging myself and seeing it through. Three months seemed like a bit of a stretch though. (I’m a realist.) I settled on 30 days of no alcohol.

I’m not going to bore you with my own version of the blogs that we’ve all read before – “I stopped drinking alcohol and this is what happened”. Instead, I am just going to give it to you straight. After just two weeks, my skin was glowing, I was sleeping soundly through the night, I had tons of energy during the day, I was feeling svelte in my clothes and I was super focused.

I think the most difficult thing to convey is the comparison of one’s state of mind when alcohol is removed from the equation. I wasn’t an unhappy person before this experiment began, but boy was I feeling on top of the world these days! I always considered myself to be hyper aware of my surroundings, tapping into my natural intuition and easily navigating through intense social situations or conflicts at work. The sober me felt like a superhero! My senses were heightened, my instincts were sharper and finding resolution to conflicts was a walk in the park. Everything was so much clearer! Had I been living in a permanent fog before?

 

Perhaps the biggest take-away was realizing that the very “medicine” that I had used to cope with my anxiety was in fact causing my anxiety or at the very least, making it much worse. Years of suffering with waves of anxiety were often treated with alcohol. Feeling down? Have a drink. Stressed out with work? Have a drink. It’s no secret that this method only offers temporary relief and often makes the symptoms worse the following day. These feelings didn’t stop from surfacing completely, but committing to no alcohol forced me to actually process what was making me anxious and get over it, rather than drowning my feelings out with a swift tilt of a glass. I was resolving my own problems! Simply put, you don’t need alcohol to cope when there’s nothing with which to cope.

My notes from a transformation class I took earlier this year.

As the holidays approach, we are faced with over indulgence and temptation, only to be met with the idea of resolutions and the promise of a new year. We tell ourselves that we’re going to be different. That, this year we’re going to change. I’m going to work out every day. I’m going to eat salads for the next six months. I’m only going to drink on the weekends. These goals that we set for ourselves aren’t always in line with our lifestyles and are often laced with the unrealistic staples of perfection that would be difficult for anyone to attain. It lasts for a little while, but we give up pretty easily. Then, we so effortlessly slip back into the lifestyles that make us comfortable. We make excuses for ourselves so that we don’t have to be accountable. I don’t have time to go to the gym today. Only 20 minutes for lunch, so it will have to be the drive-thru. I was so stressed with work, happy hour turned into ‘last call’. We do this because we need to feel okay about letting ourselves down.

 

 

Fulfilling my 30 day commitment to not drink alcohol didn’t result in a major lifestyle change and it didn’t magically turn me into a demi-god, but it taught me some fundamental things that can translate to my day-to-day life. I can make a commitment to myself. I value myself enough to see it through. I’m worth it and I can be proud of my accomplishment. If we are culturally predisposed to a cycle of over indulgence and setting unrealistic goals that lead to lies to justify our failures – all just so that we can feel okay – I think it’s paramount to tell you that the benefits of fulfilling this small commitment to myself have made me feel so much better than just okay.

 

 

As we reflect on this year and enter into a new, let’s take a hard look at what we’re really committed to. Are we really committed to the betterment of ourselves? Or are we simply committed to being noncommittal? In this new year, let’s set realistic goals for ourselves. Let’s love ourselves enough to follow through. Let’s compare all of the major personal gains to the small sacrifice that we’ve made. Let’s challenge ourselves to be committed to commitment.

Jo-Elsa Jordan

 

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

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