I have had a lot of interest from clients and fans alike regarding my daily food routine. I eat this way ALL YEAR ROUND because it tastes so good, and more importantly, it makes me feel SO good. I do love cheese, wine, cured meats and pate. If I have no shoots or shows coming up, those foods are enjoyed once or twice a week with loved ones. Although this is the basic day in the life of Rita, I do incorporate carb cycling (varying my intake of starchy carbs depending on activity level), treat days, no carb challenge days, high fat days etc. This is just the basics. I also incorporate some sweet potato or coconut flour in my post workout meal. I abstain from grains, sugar, processed food, dairy (I am lactose intolerant- but hard cheese is fine), and most anything found in the middle aisle of the grocery store. But hey, sometimes my cart pulls me to the ice cream aisle; I tell you, it must have an inner GPS system
This is one of my favourite meals. I have been on a fried egg kick lately. I use coconut oil and 2 free range eggs. I like my yolks runny! Otherwise, I have been eating my Coconut Flour Pancakes for years. Easy and yummy!
My secret-no flour-no sugar-but-oh-so-yummy Breakfast Pancakes!
- 1 whole free range egg
- 1/2 cup egg whites
- 1 tablespoon coconut flour
- 1/2 cup of berries
- Blend first 4 ingredients to make batter. Then use griddle or non-stick pan to make 4-5 small pancakes. Boil berries down and use as syrup on top!
Egg white scramble and avocado and a side of greens is also a great choice and an easy order if having breakfast out. This yummy breakfast is offered at The Drake Hotel in Toronto!
Depending on timing, week day or weekend, this is usually my post workout meal. It is usually half of a chicken breast or salmon, a piece of sweet potato, and approx. a cup of veggies. If I made a batch of my Banana Muffins, they are the perfect post workout- carbs (coconut flour), protein (eggs) and of course the banana to replace lost glycogen stores while working out.
- 1/2 cup coconut flour
- 2 ripe smashed bananas(I have used pumpkin pure or applesauce)
- 1/4 cup pure coconut flakes (organic) optional
- 3 large eggs (free range)
- 1 teaspoon baking powder
- 2 tablespoon coconut oil
- pure vanilla extract
Mash coconut oil and bananas in bowl. In separate one, whisk eggs. Add to banana mixture with vanilla and cinnamon. Mix together. Stir in coconut flour and baking powder. Add optional coconut flakes. Spoon into mini muffin tins (spray first)- 24 mini muffins or 12 normal. 375 oven – 12 minutes approx.. 3 mini muffins, or 1 medium-large per serving.
This meal consists of a 5 minute lunch in between meetings and clients (I don’t take a “lunch hour”). It is usually a mini version of dinner (protein, fat and veggies). A salad bowl takes care of those macronutrients- salad, veggies, avocado, and shrimp makes the perfect lunch!
Mini version of lunch, usually minus the fat. Something boring here like egg whites and veggies, or sometimes I will blend spinach, watercress, ginger, egg whites, parsley and 1/2 apple.
This is when I enjoy a nice sit down meal with my family. I take time to buy a fresh, wild piece of meat or fish. I like to add a side salad, and a couple of veggies. We love vegetables in our family. I don’t usually have a complex carb at dinner, but rely on the fibrous carbs via vegetables.
That is it! I don’t usually have a late night snack unless I am hungry or up late. That would usually be a handful of nuts and some egg whites. The combo of protein and fats is perfect to keep your hard earned muscle fueled throughout the long hours of the night.
I forgot! What do I do when I treat myself??