My Day On A Plate…Miriam Fried

Ever wondered what a personal trainer eats?  We caught up with our New York based trainer Miriam Fried to find out keeps her fueled…

Breakfast
This varies depending on whether I’m on the go or have time to make breakfast at home. My go-to grab and go breakfast?  A Siggi’s yogurt with a little bit of granola.  If I have time to cook?  It’s ALWAYS a big egg white omelette with avocado, turkey bacon and whole wheat toast on the side.

Lunch/Post Workout
Since I prefer to workout mid-morning, my lunch is also my post workout meal, which means it tends to be my largest and most carb dense meal of the day! When you exercise, your body fuels your workouts using muscle glycogen.  After a workout, you need to replenish those glycogen stores as quickly as possible. The fastest way to do this is by consuming carbohydrates shortly after exercising.  You should also aim to get in some protein post workout, as protein aids in muscle protein synthesis (AKA building muscle!) as well as recovery, by reducing soreness and fatigue.

This meal for me is where the magic happens!  Typically, this means protein pancakes or my current summer favorite, a protein smoothie bowl.  I’ll blend some frozen fruit with protein powder and cashew milk, then top it with whatever my heart – and body – desires.

Afternoon
If you’re like me and are #foreverhungry, having readily available snack options always helps to keep me from  accidentally buying out an entire candy section when that mid afternoon hunger hits.  My favorite afternoon snack?  Rice cakes with peanut butter!  If I’m on the go, a protein bar works in a pinch, so I always keep a stash in my bag just in case.

Dinner
Dinner varies for me, but it always includes lots of veggies and some form of lean protein.  My current favorite dinner is a giant mixed vegetable stir fry over rice with chicken or shrimp, topped with my homemade Thai Peanut Sauce!  If I’m out and about during dinnertime, you can usually find me at my favorite salad spot, Sweetgreen (my current favorite is their peach and goat cheese salad).

Dessert – also known as: the most important meal of the day.
Typically, this will be one of three things: 1) some of my favorite high protein ice cream, Halo Top Creamery 2) greek yogurt mixed with cocoa powder and stevia, or 3) frozen banana protein ice cream made in my Ninja blender which I’ll top with some combination of delicious toppings (always lots peanut butter, of course)!

 

Miriam’s Tips to Curb Cravings and stay Healthy  

One of the ways I’ve been able to keep up with my fitness lifestyle is by eating dessert every night.  I always crave something sweet after dinner – and in terms of living a long, sustainable, healthy life, finding ways to curb those cravings (without going crazy), rather than FIGHTING them has always been a better strategy for me.

Here are a few things to remember:

  1. If you’re looking to get healthier, simply eating LESS isn’t always the answer.  Under eating is just as unhealthy as over eating.  Food is necessary to fuel our bodies, to push us through our workouts, to keep us alive and functioning as happy, healthy human beings.  Eating too little for too long can have an averse effect on your body and even stall your weight loss goals.  
  2. Healthy doesn’t have to be boring!  No matter what your favorite foods may be, there are most likely ways to make them fit your diet in a healthier way.  Love pizza? Try a cauliflower crust recipe or make a tortilla pizza.  Addicted to Chipotle?  Make your own at home burrito bowls with a healthy twist!  Eating healthier does NOT need to mean salads for every meal.
  3. Instead of thinking about cutting out certain foods or food groups, try thinking about adding more healthy foods to your diet.  Eat more vegetables.  Experiment with adding fruits and veggies of a variety of different colors and feed your body with nutrient rich foods that taste good and also make you feel good.
  4. At the same time:  I don’t avoid carbs.  Nothing is off limits to me.  I just practice balance and portion control.  No food is “bad”.  There’s not one particular food that causes weight gain.  If the majority of your diet consists of those “good for you”, nutrient filled foods, there’s no reason a smaller portion of that diet can’t contain those less healthy, “good for your soul” foods in moderation.
  5. If you struggle for a day or two, if you go off your diet for any reason- don’t beat yourself up.  Don’t let that deter you from trying again.  Nobody is perfect.  We all have our good days and our bad days- but the good news is that tomorrow is ALWAYS a new day!  Just keep going!

There you have it!  As you can see – my diet isn’t ONLY pancakes and peanut butter, but it definitely always includes them in moderation because they keep me happy, healthy, sane, AND curb my cravings.  You don’t have to choose between eating yummy food or eating healthy food.  You can have your (pan) cake and eat it too!  

By Miriam Fried

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