I have partnered with the Almond Board of California to help promote almonds. I have been compensated for my time commitment. However, my opinions are entirely my own and I have not been paid to publish positive comments.
Husband / Father / Business Owner / ACSM Health Fitness Physiologist / Registered Dietitian / Spokesperson…just a few of the titles I balance each and every day. Or what I like to call my Slashie profile (dad SLASH dietitian, business owner SLASH husband). Everyone has a Slashie profile and it can be hard to balance this lifestyle and keep on track with your health and fitness goals, but it’s doable if you plan ahead in advance.
A typical day for me looks a bit like this: I wake up between 6-6:30AM every morning, grab a quick snack and hop on the elliptical. While doing cardio I check my emails and answer any immediate needs. By 7AM, I’m back upstairs making Krista and myself breakfast while she gets Ava up and fed. After breakfast I tend to the baby while Krista gets ready for her day and at 8AM I am out the door heading into a meeting or one of the fitness studios. So just within the first 2 hours of waking, I have proudly worn three to four of my Slashie hats. Then we head into my workday which is different each day but typically consists of training fitness clients, counseling patients on their nutrition, phone calls, meetings, and the list goes on. In between these meetings, I schedule in my workouts and plan for the days ahead for my nutrition – when I will eat and what I will eat.
My wife would say this type of schedule is what nightmares are made of but for me, it gets me pumped! Thankfully I have an amazing team to help me stay organized and can delegate tasks to which allows me to keep an upbeat, positive attitude to tackle my days while keeping stress to a minimum. I also make sure I’m getting home at a reasonable time to spend with my family and get well rested for whatever the next day brings. As a dietitian and fitness coach, I make eating right and staying active a priority so that I not only feel amazing and maintain excellent health, but also keeps me feeling good throughout my busy day. Sure, making the time commitment to exercise regularly can be tricky, but I have made it a habit and never fail to get my workouts completed even if they are broken down into several smaller bouts of exercise a day. Being prepared with healthy meals and snacks is essential to keep my energy up and to help build and repair muscle after strenuous workouts. I carry a large cooler bag with compartments for prepped meal containers and snacks everywhere I go to make sure I’m staying on top of my nutrition game, this way there is never an excuse not to eat well and to eat often!
So, what are some of my nutrition secrets to stay fueled for the busy days? I try to take it back to the basics and not get too fancy. My meals are made up of whole grains, lean proteins, healthy fats and always a variety of colorful, non-starchy veggies. In addition to my main meals, I plan out my snacks ahead of time to make sure I am not ravenous before my next large meal and also fuel before a workout. Snacks are many times the forgotten meal and don’t get planned out. I make sure to plan out my snacks ahead of time because they help to keep me from getting overly hungry in between meals and assist in maintaining my energy so I don’t crash mid-day. Greek yogurt with fresh fruit and chopped almonds or a smoothie with fresh berries, spinach, protein powder and almond milk are my typical go-to snacks to keep me energized throughout my day while I am juggling my Slashie lifestyle. Almonds are one of my favorite items to add to my grocery list because just one ounce provides six grams of protein, filling fiber and is a great source of unsaturated fats along with vitamins and minerals. They also come in many forms like whole, chopped or even as a spread (almond butter) and serve as great additive to other foods like yogurt parfaits, trail mix and various nut bars.
One of my favorite things for on-the-go that I keep in my car and work bag at all times is a nutrient-packed trail mix full of protein, fiber and antioxidants.
- ½ cup whole, unroasted almonds
- ½ cup raw pumpkin seeds
- ¼ cup unsweetened dried cranberries and cherries
- 1 cup cooked popcorn
- 1 tbsp dried coconut
- 1 tbsp dark chocolate chips
Combine all ingredients into a large bowl and mix.
Tell me about your Slashie profile! What tips do you follow to help you stay on track to your health and fitness goals?