It’s easy to squeeze in a quick workout in a speedy schedule, especially with the frequent 45 minute SoulCycle classes or even just staying for one hour of a Bikram Yoga class, but even if you aren’t it is ultra important to keep your body well-nourished. Think of your body as a car – if you don’t put fuel into it does it run? That’s a negative! More importantly is putting in the right fuel.
Growing up with a brother who has Type 1 Diabetes, I was exposed at an early age on not only how to eat right, but to learn what foods make my glucose levels increase (breads and sweet things), which essentially make me hungrier.
Although I’ve moved pass the good ‘ole Spaghettio days, I’m known amongst my friends for eating a ton, but I make sure that the majority of my intake has a positive effect on my body. For example, I down any products with a bunch of protein because for those of you out there who do not know the benefits of protein – it makes you full. Fast.
One of my favorite dishes to make when I get out of my FIT classes late at night is filled with just that (I’m not one of those girls who shuts down the kitchen at 6pm…never have and never will!). The best part about this recipe is there is no puffiness, bloating, or a hungry tummy growling to follow the next morning. Genius!
“Protein Elizabeth”
Ingredients:
1 cup of chopped Brussel Sprouts
1 cup of unshelled Edamame
2 egg whites (It’s better to buy the carton!)
2 boneless Chicken breasts
¼ cup chopped red pepper
Cayenne Pepper
{Site note: I love to have an extra Ziplock container to put in the other Chicken Breast that I make that night to save for the next night – it takes less time in the kitchen since it’s already baked!}
Directions:
Set the oven to 350 degrees
Place the two chicken breasts in a Pyrex dish and generously sprinkle cayenne pepper {as much as you desire!} onto them – cover it with foil
Once the oven is ready, put the chicken in for 25 minutes {depending on your oven, you may have to keep the chicken in there for an extra five minutes to fully cook}
While the chicken is baking, put a skillet on the stove over medium heat
Pour Extra Virgin Olive Oil onto it as well as your Brussel Sprouts, Edamame, and Red Pepper – sauté them until the Brussel Sprouts have a nice brown color on their edges
Turn the heat on low once the vegetables look crisp and simmer while you’re waiting on the chicken to finish
Once the chicken is done, place both breasts on a cutting board and slice them vertically and then horizontally so you are left with nice cube size pieces
Put one of the chicken breast pieces back into the Ziplock container for the next day, and the other into the combination on the stove
Pour two egg whites on top of the mixture, and keep stirring until they are cooked
Top it off with more cayenne pepper for extra flavor!
If I’m not cooking dinner at home, which I absolutely love to do, and am looking for a spot that is healthy and filled of high protein options on their menu, these are my go-to!:
Westville {try the Grilled lemon herb marinated chicken with 2 sides from the market – the Brussel Sprouts and Asparagus are my favorite}
Jivamatku Café {try one of the Protein Rich Salads or Yogi’s Choice}
Candle 79 {try the Smoked Hummus and Market Plate selection}
Liquiteria {they are known for their juices – Natalie Portman is a huge fan as well – the All Greens and Grasshopper make a wonderful afternoon pick me up!}
These places are all very healthy, but do not always fit into the lifestyle of drinking at events, going out to hipper dinners, and staying out ‘til the wee hours. Everything in New York City is revolved around social gatherings, so it’s important to realize what to order or to say “I’m fine” once the menus are presented. Growing up dancing and doin’ a little modeling, I quickly learned the little tips that make a big difference while eating out for dinner.
Say “of course!” to:
-Chicken or fish options (Salmon is my favorite because it makes your skin glow!), but ask for the dish to be prepared without the extra sauces and if the side dish isn’t a green vegetable, ask for it to be replaced with another option! It’s picky, but you won’t break your diet at dinner.
-Have a side vegetable dish as an appetizer
-Have a fabulous glass of wine
Say “I’m fine” to:
-Any breads (especially pasta)
-Dairy products (excluding eggs)
-Extra sauces on top of dishes (they add up!)
Alright, everyone has their days where they just flat out feel like eating: Whatever. They. Want. On top of not working out. I most definitely fall into this category as well without any hesitation. Usually after a long week / weekend and waking up exhausted on Sundays, it is usually that glorious day that I decide to splurge. I call it my “Screw it Sunday” because I indulge in whatever I’m craving at that moment (usually a bunch of cupcakes or macaroons do the trick). Satisfied. Then I wake up on Monday with the intention of eating better that week!
I hope that these few tips on what I’ve learned and little adjustments we can all make will add up to a big difference:
-Eat every two hours (even if it’s just an apple!)
-Eat something right when you wake up (a banana is ideal)
-Portion size does not matter. I don’t weigh myself and I don’t count calories. One of the biggest mistakes that I notice my friends make is to eat a little bit of something bad for you, which is the wrong approach. It’s better to eat a ton of good things for your body rather than a bite of fatty-salt products (they have no benefit on your body when you eat them and on top of that they clog your arteries after each bite – ew).
-Before you workout, drink a coconut water (they use coconut water as an IV hydration in some developing countries where medical saline is unavailable – it’s very hydrating)
-Make sure right after you workout that you down every last sip of a protein smoothie!
Get out there and eat right. For you.
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