A Day In the Life of an RD…

Many clients and friends ask me, “What do you eat? What do you do to stay healthy and fit?” Well, today I am here to give you a sneak peak into my life, just a regular day in the life of “Court.”

Believe me, not everyday is perfect in regards to my eating and exercise patterns. I know everyone thinks that there is no way a Registered Dietitian and personal trainer could eat an oatmeal raisin cookie or some sweet potato fries, etc. However, it is all about the moderation, variety and balance in eating and overall lifestyle. I treat myself on special occasions to frozen yogurt, a small slice of fresh warm apple crisp or that extra slice of mozzarella cheese every once in a while; however I always work harder the next day with my exercise and eating regimen. If you deprive yourself, you will not let yourself enjoy all of the amazing and delicious things life has to offer! Don’t be afraid to try new foods and explore ethnic foods and cultures, if your stomach is agreeable (within your stomach limits).

Here is a sample of a regular day including my diet and exercise plan….the way “Court SportRD” lives…I eat nutrient dense foods frequently to keep my energy up and metabolism high. I am frequently hungry due to my high intensity exercise and active lifestyle.

Breakfast: (6 am) 1 slice of 100% whole-wheat toast with raw, unsalted crunchy almond butter spread on top and ½ of a banana.

Exercise: (6:30-7:30am) Bumper Breaks Tailgate “Butt and Legs” workout class at Sweat Garage (30 minutes on the treadmill alternating between jog, run, and sprint speeds with hills and backwards running, and 30 minutes of strength training using free weights, resistance bands and medicine balls, as well as alternating core exercises). It is a great workout and really gets me sweating!!

** Note: (I am teaching fitness classes @ Sweat Garage (a fitness based gym in West Hollywood) now Monday, Wednesday and Friday 8-9am so come to my morning class, get your heart rate up and your sweat on!)

Snack: (8:30am) 2 scrambled eggs with some hot sauce sprinkled on top- sandwiched between 1 slice of whole-wheat toast (mini breakfast sandwich). A few sips of 1% lowfat chocolate milk (the best combination of carbohydrate and protein to refuel your depleted glycogen stores and enhance muscle repair post workout).

**Note: In clinical trials, chocolate milk has had better results, in regards to muscle repair and fast recovery than most other sports enhancement drinks out there – including Gatorade! Try it after your workout today 😉

Lunch: (12pm) ½ cup cooked kale, 3 oz. tuna with chopped onion, and a side salad with broccoli, kidney beans, chickpeas, cucumbers, tomatoes and a sprinkle of sunflower seeds. Dressing is a lemon wedge for flavor and some cracked pepper.

Snack: (3pm) 1 medium organic apple and 1 five seed almond bar (with flax) with 5-7 walnut pieces. 1-cup of ginger, chamomile or green tea.

Dinner: (7pm) 2 Sliced tomatoes with fresh mozzarella, cracked pepper, and balsamic vinaigrette drizzled on top (appetizer). 3-4 ounces pulled BBQ chicken on a whole-wheat bun (open face). Side salad with organic spinach leaves, cherry tomatoes, and mushrooms with balsamic vinaigrette lightly drizzled on top.

Snack: 2-3 frozen power berries or dark chocolate covered almonds (from Trader Joe’s) and ½ cup frozen mango and pomegranates. If I am out for a treat, I like frozen yogurt (Yogurtland or Pinkberry) where I mix some nonfat yogurt with fresh fruit and chopped nuts.

Water: ~6-7 cups per day (8-10 cups being my goal)

Other: 1-cup coffee (at some point in the day depending on how tired I am…If I have been up since 5 am, I usually need something! haha)

Sleep: Approximately 7 hours

Stress: Manageable with exercise, yoga and a positive attitude! I am a firm believer in living “day by day.” We cannot take on more than 24 hours of work or stress on our backs. Worrying about the future does not do anything; it is about living in the moment! You never know what tomorrow will bring, so live for today!!

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