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This registered dietitian proves quick and easy doesn’t have to mean sacrificing nutrition or taste. By Francesca Saunders

Are you a local health, nutrition, or fitness expert with a love of food? Keep a food diary for us! E-mail wellbeing@washingtonian.com for details.

Anne Mauney is a Washington-area registered dietitian and the writer behind the food and fitness blog Fannetastic Food. Her goal is to show readers that being healthy doesn’t have to be hard or complicated—it can even be fun. In addition to blogging, Anne owns her own nutrition counseling practice, working with clients to help them lose or maintain weight, gain energy, and improve their relationships with food. 

Anne is also an avid runner—she’s completed two full marathons and more than ten half marathons, and loves early morning treks along the Potomac River. You will also find her hitting CrossFit, boot camp, and yoga classes. 

Read on to see how Anne fuels her active lifestyle, and check her out on Twitter and Instagram for more daily eats and exercise adventures. 

Pre-workout snack: Ezekiel sprouted-grain cinnamon-raisin toast with peanut butter. “This is my favorite pre-run fuel—I eat a little more or less of it depending on how hungry I am that day, and mix it up with almond butter and cashew butter, too.”

Breakfast: Flour-free breakfast pancake (see Anne’s recipe) with fresh blueberries, and a whole-milk latte. “This pancake is one of my absolute favorite breakfasts—so tasty and easy. As for the latte (we have an espresso machine—it rocks), it’s so creamy from the whole milk that I don’t need any sugar, just a sprinkle of cinnamon.” 

Lunch: Salad with baby kale, lentils, avocado, yellow pepper, brown rice, and homemade balsamic vinaigrette (this recipe minus the garlic). “I love having huge grain/bean salads for lunch—the volume from the veggies helps to keep me full, and the healthy fat from the avocado and the salad dressing go a long way with satiety. In addition, adding a carb or whole grain really makes a salad more satisfying and well-rounded. I used 90-second plain brown rice. I have some variation of this salad (with different beans/veggies/grains) most weekdays because it’s so easy and tasty.”

Afternoon snack: “While out and about for client meetings I had a peanut butter and wild cherry Nouri bar. The bars are delicious—just mashed-up dried fruit and nuts—and I love that they donate funds to a good cause, too.”

Second afternoon snack: Cheese and crackers. “I love these Blue Diamond crackers, and Cabot cheese is my fave. I eat a lot of afternoon snacks to keep my energy up and to make sure I don’t get overly hungry by the time my (usually late) dinnertime arrives. Getting too hungry means it’s very hard to make good food choices, and to eat slowly and savor your food.”

Dinner: Saucy tomato-and-artichoke chicken (see Anne’s recipe), served atop a bed of microwave-wilted spinach. “I love this dinner because it’s so quick, easy, and versatile—it’s on the table in minutes. To wilt spinach in the microwave, just place a big handful on a plate and pop it in for about a minute. Easy!”

Disclaimer: The Food Diaries series is intended to be inspirational and is not an endorsement of each individual’s diet.

Posted at 11:45 AM/ET, 07/22/2014 | Permalink | Comments ()
Between reporting on food and nutrition and feeding her three children, see how she manages to maintain a healthy diet. By Tanya Pai

Are you a local health, nutrition, or fitness expert with a love of food? Keep a food diary for us! E-mail wellbeing@washingtonian.com for details.

If you’re a fan of NPR’s food coverage, you’re likely familiar with Allison Aubrey’s work. The award-winning correspondent’s stories about food and nutrition appear on Morning Edition and All Things Considered; she also hosts the video series Tiny Desk Kitchen, and she and her colleagues at The Salt won a 2012 James Beard Award for Best Food Blog. 

Though Allison explores the food world for a living, she doesn’t always have time to plan elaborate meals for herself. “Since I am feeding three kids—from toddler to teen—my day-to-day food choices tend to be more functional than frivolous,” she admits. “Usually, my most exciting meal is lunch, which I eat out, at food trucks, media lunches, or the NPR Café.” She also enjoys checking out new restaurants, occasionally stopping by for a drink and a snack from the bar menu on her way home from the office.

To keep herself fit, Allison is a fan of yoga, but she recently underwent surgery on her ACL, which she tore in a skiing accident earlier this year. She is building back up to her usual routine by taking a 30-minute class online in the mornings. “My surgeon Scott Faucett has also turned me on to the stationary bike, because I’m not cleared to run yet,” she says. “And I love aqua-walking (walking in the lap lane) as a low-impact way to get a lot of resistance and build back strength.” 

To fit her demanding schedule, Allison relies on simple, make-ahead meals that can carry her and her family through the week. Read on for a look at her typical daily diet. 

Breakfast: “A small bowl of steel-cuts oats—I make a big pot on Monday, and it lasts through much of the week—with apricots and blueberries from the Kensington farmers market, some full-fat plain yogurt (I’m not fat-phobic), and a little honey drizzled on top. I usually have a cup of coffee at home, and one perk of working at NPR is the free Peet’s coffee.”

Snack: “Radishes, snap peas, and leftover roasted beets with a small serving of guacamole (not homemade; I’m fan of the individual-serving cups from Costco).”

Lunch: “I took some leftover pesto and stirred it into cooked lentils, which we always keep on hand in refrigerator. I also had some fruit and a green salad with cherry tomatoes from my neighbor’s rooftop garden. This all took about three minutes to put together.” 

Snack: (not pictured): “I shared an ice-cream sandwich with my daughter at the pool. Nothing fancy—snack-bar fare.”

Dinner: “Leftover squash-and-ricotta galette, from a recipe I got from Cooking Light, and a simple green salad with fig balsamic vinegar and olive oil. Mom trick: I drizzle the fig glaze on lots of vegetables. It makes them slightly sweet, and my daughter is much more likely to eat them.”

 

Disclaimer: The Food Diaries series is intended to be inspirational and is not an endorsement of each individual’s diet.

Posted at 01:30 PM/ET, 07/15/2014 | Permalink | Comments ()
Find out how this trainer and health coach uses a healthy diet to manage both her busy schedule and her Crohn’s disease. By Francesca Saunders

Erika Elko is a coach and VP of business development at Adams Morgan’s Solidcore studio, as well as a yoga teacher and an avid proponent of healthy living. But she wasn’t always so health-focused. At age 11 she was diagnosed with Crohn’s disease, which affects the gastrointestinal tract, and struggled for a long time with her diet and medications. “I used to eat a ton of sugar, dairy, and processed, out-of-the-box foods. I was constantly sick with stomach issues, tired, moody, and never felt my best,” she says. “I was so sick for so long I actually forgot what it felt like to feel good.” 

Eventually, Erika figured out how to use food to help, not hurt her. She now sticks to a diet full of whole, unprocessed foods that helps her manage her Crohn’s disease without medication—but she still indulges in the occasional square of dark chocolate to curb her once insatiable cravings for sweets. 

Those natural foods give her the energy to keep up with her busy lifestyle, which includes a tough personal workout regimen. “I do everything from running, biking, and swimming to yoga and lots of Solidcore,” she says. “I love to mix it up and keep my body challenged.” 

Read on for a look at Erika’s typical routine and diet.

 

Pre-workout snack (5:45 AM): “I wake up every day starving. This morning, I swam 2,500 meters, so I fueled myself with a banana and a spoonful of peanut butter. This is my all-time favorite snack—it’s easy, it tastes good, and the natural sugars from the banana and fat and protein in the peanut butter are enough to keep me going during my workout. If I do not have at least two dozen bananas in my kitchen at all times, something is seriously wrong.”

 

Breakfast (7:30 AM): “After my workout, I scrambled two whole eggs and added spinach and grape tomatoes. Something else I always have in my fridge: lots of greens and veggies. Adding them here and there throughout the day makes it easier to get in all your daily servings.” 

Coffee (not pictured): “Every day I get a Starbucks Venti blonde roast. Today I ordered mine black and added almond milk when I got to the office. Crohn’s patients typically should stay away from coffee, as it is highly acidic, but it never has given me issues.” 

 

Snack (10 AM): “I can never make it to lunch without a snack, especially with a morning workout. My other go-to snack is roasted, unsalted almonds. I go through about a bag a week. They are easy to grab and, again, taste delicious!” 

 

Lunch (11:30 AM): “Okay, I made it to 11:30 for lunch. Today I had a Sweetgreen salad. They are filling, fresh, and use local and organic ingredients. I create my own with mesclun mix greens, tomatoes, avocado, a hardboiled egg, mushrooms, broccoli, green and red peppers, spicy pickles, and carrot-chili vinaigrette.” 

 

Afternoon snack (4 PM): “For mid-afternoon nourishment, I usually reach for an apple. My favorites are Honeycrisp, but I had a fresh Braeburn on hand today. Since quitting sugar, fruits now are enough to satisfy my sweet tooth, plus they’re high in fiber, which means filling and great for the digestive system.”

 

Post-workout snack (7:30 PM): Goûter Tonic in root punch flavor. “I worked out at Solidcore after work. It’s one of the hardest workouts, so I like to hydrate and supplement my body immediately afterwards. I drink at least one of these tonics a day, to help refuel, refresh, and revitalize myself.”

 

Dinner (8:15 PM): “I had dinner plans tonight, so I went out—a rarity on weeknights for me, since I usually get home late and make myself something quick. I treated myself to a green salad with seared scallops and extra avocado. The dressing used on the side was made from yuzu—delicious!” 

Disclaimer: The Food Diaries series is intended to be inspirational and is not an endorsement of each individual’s diet.

Are you a local health, nutrition, or fitness expert with a love of food? Keep a food diary for us! E-mail wellbeing@washingtonian.com for details.

Posted at 01:50 PM/ET, 07/08/2014 | Permalink | Comments ()
For this registered dietitian, it’s all about balance and moderation. By Tanya Pai

Cat Taylor, a registered dietitian with DC’s Vida Fitness, grew up in Northern Virginia in a family of food connoisseurs and runners. She studied dietetics and gerontology at James Madison University, where she discovered her love of helping others improve their lives through nutrition. Cat believes in a total-diet approach to healthy eating based on the principles of balance, adequacy, moderation, variety, and portion control. “There is no ‘one size fits all’ in nutrition,” she says, and her job at Vida is to help her clients find strategies that work for them and that they can maintain.

To keep herself fit, Cat relies on running, biking (both indoor and outdoor), and high-intensity interval training classes, interspersed with weight-training sessions and yoga and barre classes. “Since I started lifting, I spend a lot more time on stretching and mobilization exercises,” she says. She’s also training for the Nation’s Triathlon, coming up in September in DC. 

Read on to find out how Cat plans a balanced diet that keeps her energized.

Breakfast: Overnight oats (13 cup old-fashioned oats, ¼ cup plain Greek yogurt, 13 cup Lactaid skim milk, ¼ cup frozen blueberries, ¼ cup chopped walnuts, 1 tablespoon chia seeds, a dash of cinnamon, and fresh raspberries), orange juice, and coffee with skim milk. “I prep the oatmeal quickly the night before, throw it into a Tupperware in the morning, and I’m on my way. An orange would be better than orange juice, but they’re messy and time-consuming; I make sure to keep the portion small.”

Snack (not pictured): Fruyo fat-free Greek yogurt by Fage topped with ½ ounce raw almonds and about ¼ cup Go Lean Original cereal by Kashi. “If yogurt isn’t part of my lunch, it’s almost always a snack. I like to spread my protein intake out over the day, as I recommend to my clients for optimal utilization by the body.”

Lunch: Four ounces of grilled chicken marinated in Annie’s Organic barbecue sauce, a medium sweet potato, and Baby Bella mushrooms sautéed in olive oil. “I absolutely love sweet potatoes as a starch—they fuel me so well, my workouts are noticeably more powerful! Mushrooms are easy to sauté without too many added fats, because they produce their own juice when cooked. I could use a green vegetable in this meal, but hey, we can’t always get it perfect. I aim for a lean protein, a healthy carb, and a small amount of healthy fat with each of my meals.”

Post-workout snack (not pictured): From Vida’s Fuel Bar, either a Strawberries Gone Bananas smoothie (strawberries, banana, unsweetened almond milk, and vanilla whey protein powder) or a peach-mango smoothie (peaches, mango, unsweetened almond milk, and vanilla protein powder).

Dinner: Nature’s Promise organic spring and herb mix topped with sliced orange and yellow bell peppers, grape tomatoes, raw baby portobello mushrooms, beets, 13 cup quinoa, a hardboiled egg, two tablespoons of sunflower seeds, and four ounces of baked salmon topped with homemade sundried-tomato pesto, with balsamic vinegar as dressing. “I love loading up on veggies at night, and when I slice the veggies ahead of time this is a very quick dinner to throw together. It offers a balanced blend of non-starchy vegetables, portion-controlled healthy grain, lean protein from the salmon, and fats from the egg yolk and sunflower seeds.”

Disclaimer: The Food Diaries series is intended to be inspirational and is not an endorsement of each individual’s diet.

Are you a local health, nutrition, or fitness expert with a love of food? Keep a food diary for us! E-mail wellbeing@washingtonian.com for details.

Posted at 12:45 PM/ET, 07/01/2014 | Permalink | Comments ()
Katherine Thornhill sticks to a Paleo, gluten-free diet throughout her busy schedule. See how she manages it. By Tanya Pai

Katie Thornhill knows plenty about choosing a diet that keeps her energized. During the day she’s a full-time political fundraiser and an ambassador for the DC meal company Power Supply, and just launched her own health-coaching company called Grip DC. She’s also a Yoga Sculpt instructor at Georgetown’s CorePower Yoga, a class she describes as “an intense mix of sun salutations, plyometric work, ab work, cardio, and a whole lot of booty whooping. My students love the class, and I love seeing their energy soar.” On top of all that, she finds time to fit in runs along the C&O Canal. This leads to some long days—as in, 5 AM to 11 PM.

“My days are long, especially on Monday and Thursday when I teach Yoga Sculpt at 8:30 PM,” Katie says. “Maintaining my energy levels so I can perform my best at work while also working out is important to me.” To keep her fueled for her marathon schedule, she relies on a Paleo and gluten-free diet, including periodic healthy snacks, and stays hydrated with lots of water. Read on for a closer look at her typical daily diet.

Breakfast: Cold water with apple cider vinegar and lemon, two eggs sautéed in grass-fed butter, and spicy V8 tomato juice. “I highly recommend adding apple cider vinegar to your daily diet because it is rich in potassium and acetic acid, and can help regulate blood pressure, clear up skin conditions, and boost your metabolism. At first the flavor threw me off, but after the first few times drinking it I really enjoyed the taste.”

Coffee: Grande Starbucks iced coffee with sugar-free mocha syrup. “If I don’t have time to make my own iced coffee to take to work, I pick up a grande iced coffee with one pump of sugar-free mocha. I know there are a ton of artificial ingredients in this mocha syrup, and I really try to stay away from artificial anything, but try going off five hours of sleep each day! If there is something you don’t mess with, that is me and my coffee. I also picked up five Power Supply Paleo lunches from Balance Gym in Glover Park, because I don’t have the time to prep all my food for the week, and these list both the ingredients and the nutritional value so I know exactly what I’m putting into my system.”

Morning snack: Wonderfully Raw Brussels Bytes. “These are the best. I will try any flavor, but my favorite is the tamarind-apple crunch. I love that they are raw, gluten-free, and organic—everything I want in a health snack.”

Lunch: Power Supply chicken, shiitake mushroom, carrot, and bok choy sauté.

Afternoon snack: Epic Bar in turkey-almond-cranberry. “Naturally low in fat and loaded with vitamins and minerals, turkey is an exceptionally dense source of nutrient-rich protein. This delicious bar is loaded with almonds and cranberries to add both texture and balance to the meatiness of the turkey.”

Pre-class snack: “Since I had some time before teaching my class at 8:30, I changed into my running gear and headed out for a run along the canal. It felt great to squeeze in a six-mile run; it may seem like a lot in one day, but I am passionate about running and working out. It makes me feel good! Then, for a little boost before class, I grab a handful of my PaleoKrunch cereal. This is the perfect mix of gluten-free, grain-free cereal made from a blend of raw almonds, raw walnuts, shredded coconut, raw sunflower seeds, and raw pumpkin seeds with a hint of honey, vanilla, and maple syrup.”

Dinner: Sautéed vegetables and kelp noodles with chicken sausage. “Once class is over and I say bye to all my students, I make my way home to fix dinner. I love to cook, but at 9:45 PM I want to fix something quick that will refuel my muscles and glycogen stores quickly. While rehydrating with more water (have to stay hydrated!) I throw into a skillet a cut-up Japanese sweet potato, kelp noodles, green beans, purple cabbage, and an organic chicken sausage, and sauté it all with some coconut oil and Braggs liquid amino. Once the vegetables are cooked and the sausage is perfect, I top it all with a sprinkling of nutritional yeast. I sit down to enjoy my dinner and talk to my fiancé about his day. Then it’s lights out by 11, because before you know it, it’ll be 5 AM!”

The Food Diaries series is intended to be inspirational and is not an endorsement of each individual’s diet.

Are you a local health, nutrition, or fitness expert with a love of food? Keep a food diary for us! E-mail wellbeing@washingtonian.com for details.

Posted at 03:15 PM/ET, 06/24/2014 | Permalink | Comments ()
Amy Rizzotto has a passion for helping busy people stay on a healthy track. Find out her tips and tricks. By Tanya Pai

Amy Rizzotto is impressively dedicated to a healthy lifestyle. Though she has a full-time job as a fundraiser, she spends her nights and weekends teaching at Yoga Heights (which she co-owns), blogging about fitness and healthy recipes on her website, MOARfit, and coaching others on nutrition. “My wellness work doesn’t feel like a second job—it’s truly my passion to help people find their path to the happiest, healthiest version of themselves,” she says.

When it comes to her own fitness routine, Amy says she’ll try any workout once, but her staples include yoga (practicing and teaching), running, biking, hiking, and high-intensity interval training classes. She explains, “I’m a big fan of exercise that requires little to no equipment beyond the clothes you wear. Functional fitness training, using my own bodyweight for resistance and challenge, is more than enough to get my heart pumping and muscles burning, and achieve that sweaty, exhausted feeling of hard work and transformation. While I not-so secretly love being sore for a day or three after a workout, I’m also a big believer in self-care and rest—which is why more restorative styles of yoga, meditation, and foam rolling are key to balancing my fitness grind.”

To keep herself fueled for her busy schedule, Amy relies on a diet heavy in fruits and vegetables, and likes to prepare meals in advance so she always has nutritious options on hand. Read on for a look at her daily diet, and check out her website and Twitter feed for some of the recipes she mentions.

Breakfast: Pumpkin-apricot smoothie. “I make a smoothie for breakfast four or five times a week and load them with nutrient-dense fruits and vegetables, protein—either nonfat Greek yogurt or hemp protein powder—spices, and fiber-rich superfoods like chia or flax seeds. They’re convenient on the go, super-healthy as long as you avoid added sugar and watch portion sizes, and filling enough to get me through the morning. I love this pumpkin-apricot version because it sneaks in lots of vitamin A with the orange fruits and veggies and tastes like fall, which I’m craving right now with all this DC humidity!”

Snack: “Mid-morning, I usually have a piece of whole fruit as a snack to carry me through to lunch. I keep a bowl with some combination of avocados, apples, peaches, and grapefruits on my desk, so when hunger strikes I have a healthy option in arm’s reach.”

Lunch: Radicchio-wrapped quinoa kale taco salad with spicy avocado dressing. “I always advise my nutrition clients to prep meals on the weekend so they don’t get caught underprepared or overwhelmed during their busy work week. Knowing how time seems to evaporate Monday through Friday, I practice what I preach and (almost) always make two large meals that I can split up into four lunches and dinners—I like to give myself the option of one lunch and one dinner out per work week! One of my favorite packable lunches is this healthier version of a taco salad, which uses radicchio leaves in lieu of taco shells or chips. It’s vegan and full of fiber, heart-healthy whole grains and fats, keeps well, and tastes delicious.”

Snack: Pomegranate power bites. “I try to avoid eating processed foods as much as possible, but sometimes baby carrots and celery sticks just don’t do it for me. I love to cook, so getting creative with homemade snacks is fun for me. I’ve made various versions of these ‘power bites,’ and I love the pomegranate molasses in this recipe. It contains tons of immunity-boosting antioxidants and a slew of B vitamins, which benefit everything from your skin and muscles to your cardiovascular and nervous system.”

Dinner: Harissa-pomegranate roasted chicken with avocado, grapefruit, and mint salad. “Two strategies I suggest for people trying to eat healthy on a budget are to pay attention to the cuts of meat they purchase and to use spices to add bold flavors to basic meals. Chicken thighs are a much more affordable cut than breast meat, and harissa—a North African spice blend featuring a variety of flavors ranging from hot chili to caraway—will take any meal from blah and boring to bold and yummy.”

Dessert: Raspberry-rosewater popsicles. “While I typically opt for a square of dark chocolate as my post-supper sweet treat, in summertime, sorbet and popsicles are in order. I ordered a popsicle mold off Amazon last summer and really enjoy coming up with unique combinations. I once had a raspberry-rosewater macaron in Paris and have been enamored with the flavor combination ever since. This popsicle mimics that heavenly Parisian pleasure and at under 100 calories is 100-percent guilt-free.”

Disclaimer: The Food Diaries series is intended to be inspirational and is not an endorsement of each individual’s diet.

Are you a local health, nutrition, or fitness expert with a love of food? Keep a food diary for us! E-mail wellbeing@washingtonian.com for details.

Posted at 10:43 AM/ET, 06/17/2014 | Permalink | Comments ()
The food and travel consultant has mastered healthy eating on the go. By Tanya Pai

Maintaining a balanced diet can be a challenge while traveling, but Anna Sonnenberg has got it down to a science. She was diagnosed with celiac disease in 2012 and quickly discovered there was very limited information available to “help gluten-free eaters navigate the world outside of their own kitchens,” she says. So in 2013 she founded Gluten-Free Jet Set, a Washington-based resource that provides food and travel consultation services for those maintaining a gluten-free diet. Anna’s typical day while she’s in Washington includes equal parts research, writing, travel planning, and outreach. She also does plenty of traveling, both domestically and internationally, to meet with food producers and sample a local gluten-free fare—“all in the name of research, of course!”

Her fitness routine centers on four weekly sessions of 20 minutes of cardio and 20 minutes of strength training, the latter of which she says is quite important for celiacs. When traveling, she tries to “burn off those pastry-related calories” by walking the distance of a half marathon—which allows her to stay fit while exploring whichever city she’s in. Read on for a look at Anna’s diet on a typical day.

Breakfast: “In the morning I’m usually in a rush, but I need caffeine to get me going and food to keep me going. At home or on the road, I love the instant oatmeal packets from Bakery on Main—they’re packed with energy-filled oats, flax, and chia seeds. Coffee is a necessity, as well.” 

Lunch: “Checking out fun new gluten-free spots is one of the best parts of my job, so I was really excited to try GCDC at 17th and Pennsylvania. The restaurant sources gluten-free bread from a local baker, Goldilocks Goodies, and this cheesy sandwich was out of this world.” 

Dinner: “I love cooking but don’t always have time for something elaborate. This is a raw taco salad with veggies from the Crystal City farmers market, homemade guacamole, and plenty of nuts. I’m not vegan, but I do strive for balance. This was a lovely, fresh way to end the day.”

 

Disclaimer: The Food Diaries series is intended to be inspirational and is not an endorsement of each individual’s diet.

Are you a local health, nutrition, or fitness expert with a love of food? Keep a food diary for us! E-mail wellbeing@washingtonian.com for details.

Posted at 10:00 AM/ET, 06/09/2014 | Permalink | Comments ()
An intense workout schedule requires plenty of protein and fat for fuel. By Tanya Pai

Bobby Goodfellow is the head coach and director of strength and conditioning at DC’s CrossFit Praxis. His typical week involves planning workouts for athletes, coaching CrossFit and CrossFit football classes, and training in Brazilian jiu jitsu. In between, he follows his own workout routine, which includes conditioning and weight-lifting four days a week, with three days off for rest and recovery. 

All that training requires lots of fuel, so Goodfellow says he eats “with abandon,” including carb-loading in the middle of the week. “Wednesdays are my favorite. You can usually find me in the gym eating District Doughnuts—they’re amazing,” he says. He also drinks plenty of water throughout the day.

Read on for a look at Goodfellow’s typical diet on a training day.

Breakfast: Cage-free eggs scrambled in grass-fed butter, uncured slab bacon, spinach wilted in bacon fat, half an heirloom tomato, six to eight ounces of plain kefir, and black coffee. “The combination of protein, fat, few carbs, and caffeine keeps me feeling full into the afternoon.” 

Midday snack: Organic Greek yogurt and Krave beef and pork jerky. “More protein and fat, with some added carbs from the yogurt to fuel me for my training session.”

Post-workout shake (not pictured): Organic lactose-free whole milk with 40 grams grass-fed whey protein. “Immediately following my last rep, I push the carbs and protein down the hatch. My muscles are ready to be refueled, so lots of carbs and protein are a must.” 

Lunch: Grilled pork chops, a baked sweet potato, Brussels sprouts and onions pan-fried in grass-fed butter, and half an heirloom tomato. “Twenty to 30 minutes after my protein shake, I consume a meal high in carbs and protein.”

Dinner: Grass-fed rib eye, wilted rainbow chard, bell peppers and onions pan-fried in grass-fed butter, an heirloom tomato, and organic lactose-free whole milk. “Surprise—more protein and more fat. I’m off to bed shortly thereafter. Wake up, repeat.” 


Disclaimer: The Food Diaries series is intended to be inspirational and is not an endorsement of each individual’s diet.

Are you a local health, nutrition, or fitness expert with a love of food? Keep a food diary for us! E-mail wellbeing@washingtonian.com for details.

Posted at 12:15 PM/ET, 06/03/2014 | Permalink | Comments ()
Jimmy Edgerton’s company specializes in satisfying, healthy snacks. What does his daily diet look like? By Tanya Pai

Jimmy Edgerton is a certified personal trainer and nutritionist and the cofounder of 2Armadillos, a DC-based snack company that creates crispy chickpeas with a variety of flavorings as a healthy alternative to potato chips or pretzels. Edgerton and his college roommate, Greg Katz, a doctor and personal trainer, had the idea for 2Armadillos in 2011 when they were looking for a tasty, satisfying snack that wasn’t loaded with calories and fat. Now their products are available in various locations around Washington and in several other states.

To stay in shape, Jimmy does 20 minutes of active stretching or yoga each morning. He also bikes regularly, does resistance training about three times a week, and plays basketball, volleyball, and soccer in pickup games or organized leagues. He also tries for a healthy diet that’s low on meat and refined carbs. Read on for a look at his typical meals and snacks for a day.

Breakfast: Local eggs cooked in coconut oil with spinach, mushrooms, and cinnamon, plus a side of chopped tomatoes. “I haven’t cooked meat for myself in roughly six years, but I have a couple of eggs every morning. They give me tons of protein soon after waking up and keep me energized for the day.”

Lunch: Kale salad with quinoa, carrots, hummus, and avocado. “I’m usually running to meetings most days and lament not having time to make lunch. This Power Salad at Sticky Fingers Bakery is awesome, and while I’m there, I usually munch on a couple of chocolate-chip cookies.”

Snack: Crispy chickpeas. “I grab a couple of bags every afternoon for a snack. Next-level chickpea snacking sophistication: Mix the Cinnamon Toast with Spicy Cayenne.”

Dinner: Stir-fried broccoli with a peanut butter sauce. “Except for the occasional cookie or beer, I avoid most refined carbs, including white rice. For dinner, I like stir-frying a bunch of vegetables with peanut butter.”

Disclaimer: The Food Diaries series is intended to be inspirational and is not an endorsement of each individual’s diet.

Are you a local health, nutrition, or fitness expert with a love of food? Keep a food diary for us! E-mail wellbeing@washingtonian.com for details.

Posted at 02:01 PM/ET, 05/27/2014 | Permalink | Comments ()
Joseph Sigismondo works out six days a week while helping others achieve their health goals. Check out his typical daily diet. By Tanya Pai

Today’s food diarist, Joseph Sigismondo, is in charge of the personal training department at Equinox Fitness in Bethesda. This involves working both with a team of trainers on business development and with individual clients to achieve their fitness goals. Sigismondo says, “I am certified through the National Academy of Sports Medicine as a CPT/CES/PES, as well as [in] Precision Nutrition, USA Weightlifting, USA Triathlon, Kettlebell Athletics, and TRX.”

When he’s not working, his personal fitness routine involves strength training three times a week—with moves such as Olympic lifts, squats, and kettlebell exercises—and three days of cardiovascular training like sprints, swimming, and cycling. With all that, he says, “one day per week consists of nothing but recovery!” Read on to see how he fuels up for his intense schedule.

Breakfast: Omega-3 cage-free egg, spinach, and bacon omelet, fruit, and coffee. “The high protein and healthy fat of the eggs and bacon keeps me full for the start of the day, the spinach gets me a good start on my greens intake, and the fruit and coffee give me a bit of a natural sugar and caffeine jolt to wake up and get going.”

Morning snack (not pictured): Trail mix with almonds, cashews, raisins, and dark chocolate, and a banana. “The combination of healthy fats, carbohydrate, and a little protein adds more caloric energy to begin fueling for the upcoming afternoon workout.”

Lunch: Quinoa and black beans, stir-fried free-range chicken, and mixed veggies cooked with coconut oil. “A bigger quantity of complex carbohydrates from the quinoa and lean protein from the chicken offer a moderate-calorie meal that will provide lasting energy.”

Post-workout snack: Protein shake with organic reduced-fat milk, berries, whey protein, and almond butter. “The milk offers about a two-to-one ratio of carbohydrate to protein, which is ideal for post-workout recovery, the berries and whey protein maintain the recovery ratio, and the almond butter ensures I am getting enough healthy fat throughout the day.”

Dinner: Grass-fed grilled steak, a baked sweet potato, and a mixed greens salad with berries and olive-oil vinaigrette. “Here I start to reduce the carbohydrate intake by just having a small sweet potato, but I load up on the greens and lean protein for the phytonutrients and muscle-building amino acids from the protein source.”

Dessert: Organic Greek yogurt with berries, honey, and flaxseed. “This is a nice alternative to ice cream to satisfy my sweet tooth with less guilt than would come from a high-calorie, high-sugar meal. The yogurt is high in protein, the fruit and honey add natural sweetness, and the flaxseeds add healthy fat.”

Daily supplements: Fish oil, a glucosamine/chondroitin/tumeric joint formula, and a multivitamin. “The fish oil helps me get enough omega-3 fatty acids, the joint formula helps ward off any aches and pains from workouts, and the multivitamin fills in the micronutrient gaps from anything I am missing throughout the day.”

Disclaimer: The Food Diaries series is intended to be inspirational and is not an endorsement of each individual’s diet.

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Posted at 03:30 PM/ET, 05/20/2014 | Permalink | Comments ()