hi guys! i'm alyssia. welcome to our firstvlog. season two just ended and we’re starting season three and we thought that along withthe transition we would make some changes and one of those is adding a vlog segment.we wanted to get a chance to know you guys a little better, give you a chance to knowme a little better, see what happens outside of just the episodes, and kind of bring somethinga little more human to the channel. so today's vlog is going to be all about what i eat ina day. i get asked that a lot on instagram and youtube so i thought it'd be the perfecttime to answer it for you here. what i eat in a day? i always start with breakfast. actually, backtrack- i always start with water. so, this is my
hydrocoach and it is my best friend. it tracksmy water intake. so i'm one of those people that - i'm perpetually dehydrated so thishelps me keep on track. so you literally put how many ounces you want to drink a day - iput 120, i know that's probably more than you really need but - it tracks it based onyour sips. so you have to sip it. this morning - i literally just woke up - but i drank 9%of my 120 ounces or 11 ounces. this is pretty much the only thing i drink. i don't reallydrink any other liquid except water. and hydrocoach is not paying me to say that. i don't want anyone to think that any of theseproducts are endorsed, even though that'd be really sweet. hydrocoach, if you want tocall me up, that's cool. alright, breakfast:
i've got overnight oats. so, if you don'tknow what overnight oats are by now, thank god you’re watching this video because you’reabout to find out. if you honestly, seriously don't know what overnight oats are, there'sa link somewhere on the screen - i don't know where - to my overnight oats episode wherei show you exactly how i make them and what they are. but pretty much the short version- oats in a bunch of other stuff in a jar, mix it up, put it in the ‘fridge and youtake it out in the morning and it's ready to be eaten. this recipe is just like my basic recipe,oats, some greek yogurt, some milk, protein powder, peanut butter - oh, peanut butterjar - if you have an almost empty peanut butter
jar, this is the way to go. if you don't,just put it in a mason jar, a normal jar, tupperware, whatever. anything will work.i always start with oats in the morning. actually this is oat bran, overnight oat bran. youneed to jump on the oat bran train because it’s freaking delicious. i think the textureis a little bit better and it's just as healthy. actually i think it has a little bit moreprotein. but otherwise the macro nutrients are about the same as oats. i always start with oats because i need theenergy. i like to start with some kind of healthy carbs and protein - there's proteinpowder in there - and when i go to the gym so i always have a pre-workout meal or snack.this morning, got my overnight oats. i'm headed
to the gym. i got shoulders today so we aregoing to do some delt destruction. yeah, shoulders and then i have to teach a class. so a lotof you don't know i teach group fitness classes and it's one of my jobs and i love it. andi'm teaching a boot camp this morning called ripped. i'll come back and i'll eat my post-workoutsnack. alright, have a great day. alright, so i'm back from the gym. i got myworkout in, we did some delt destruction. i taught my ripped class, it was really fun.and now it's time for the post-workout snack. now usually i eat this right after my workoutbut today i wanted to have a little fun and heat this baby up because it's just the bestway to eat a quest bar, if you've never done it. pretty good in the microwave too but toasteroven is the way to go. so today i'm going
with the chocolate chip cookie dough. it'sprobably one of my top two flavors. i really have like five that are kind of tied for firstplace. just going to spray up this pan, now the foil, put it on into the toaster ovenand i'm just going to chill until it's done. you kind of want to monitor it because itwill burn. it kind of has a good window where it's like it's not quite there and then it'sthere really fast and then it burns. so i actually never really know how long it was.that was probably like maybe five minutes. and then look at that. it's like a cookie.that's why i do cookie dough mostly when i cook them up. even though all of them arereally good cooked, especially cinnamon roll. it's literally like, if you want a cookie,just cook this up and it's guilt free and
got a lot of protein. so it's lunchtime. today i'm going to showyou one of my kind of go-to lunches. and it involves two things that, if you know me atall through instagram or youtube that i generally hate, which is leaves or salad and vegetables.but, you got to eat them. i try to eat a lot of vegetables. i try to eat them at leastthree times a day. so lunch, dinner and some other snack, i try to throw them in there. today i am making veggies and salad edibleby making it one of my favorite genres of food which is mexican. so i'm going with thetaco salad. the first step to my taco salad is my precooked turkey meat. so every weekthis is pretty much the only meal prep i do.
i'm not a huge meal prep person. but i willcook a whole package of the extra lean ground turkey and i'll season it with taco seasoning.i don't use the pre made seasoning because it has a lot of extra salt that you don'treally need so this way i'm in full control of how much salt goes into it. but i make my own mix with chili powder, onionpowder, garlic powder, paprika, lots of stuff. i'll put the whole taco seasoning in the descriptionso you can see it if you want. but i just put it in a pan, all the meat, a little bitof olive oil, cooking spray - not even really oil - you don't need much. i always keep thisand i can throw it into my taco salad every day or i can just eat it with vegetables - warm,cold, whatever. i am going to cut up my leaves.
so i always start with spinach. a few cupsor so. i don't really measure any of the food when i'm just eating it for myself. the onlytime i measure food is if i'm tracking my macros and if i'm making you guys recipes- then i always measure so that i can tell you how much of everything to use. this wholerecipe actually is on my website. we'll put a link below. so here we've gotjust some romaine which i know, a lot of you are going to be like, 'why the heck wouldyou eat romaine? there is nothing in it. there's like no nutrition.' and i'm like, you knowwhat? it's green and it gives it a crunch and i’d rather eat some lettuce or leavesthat have no added nutrition than turn to something bad. so i like what it does formy salad's texture. so that's a lot. that's
like 3-4 cups of leaves. that's my salad baseand i'm going to eat it all. and i'm actually going to like it. so now i've got tomato.just a normal tomato on the vine. i'm going to use about maybe half of one. so then wegot onion. i usually kind of throw whatever i have lying around but i always like to usea little bit of onion because it gives it a nice crunch. so we got our veggies in there. that’s adecent amount of veggies for lunch. back to the turkey. so i'm going to microwave this.sometimes i eat it cold but today i'm feeling hot. and yesterday, for the first time i justput the bag in here without transferring it to a bowl. because i was lazy and it worked.while that cooks up, dressing. i use a little
bit of salsa. some of you guys might be like,'oh but there's a lot of sodium in salsa' and that's true and i just buy the normalwhatever salsa is on sale or whatever. but since i eat really few processed foods i cankind of justify and i'm like, 'you know what? i eat very little salt. i don't really eatpackaged stuff so a little bit of salsa ain't going to kill me.' then i got some greek yogurt.so i love to use greek yogurt in my dressings. it makes it creamy and it coats everythingreally nicely. you can mix all this stuff up together - alittle lime juice - you can mix it all together first but i’m like, 'you know what? thisis way easier'. and you just mix it till all the leaves are coated. turkey. oh and i'mmissing one thing still. which i just went
and got special for this video because i can'tbelieve i didn't have any. i always have avocados on hand. i didn't have any and i'm livingin new york city - if you didn't know - right now. and there's all the fruit stand guyseverywhere. and a new guy just moved right outside my building and so i literally canjust run downstairs, get my avocado and come back up and it was so sweet. i didn't evenhave to put any shoes on. i love avocado. i've shown this tutorial on instagram forhow i cube an avocado. i guess i'm showing it right now. and some people are like, 'you'regoing to cut your hand' and i'm not cutting my hand right now. and it's worked for meso far. if i start to feel the knife through the skin of the avocado i just pull it outa little bit. so as long as you're careful,
it's totally fine. alright, so i’m justgoing to scoop it all now. and you got all these awesome cubes. look at that. mix itup. and there is one more component to the salad that really makes it delicious for meand that is a fried egg. so, i love eggs. they might be my all-time favorite food, secondto cheese. but i only think it's worth it for me to eat the yolk. i know there's a wholebig debate - does it raise your cholesterol or does it not? i kind of would rather eata half of an avocado usually than eat an egg unless it's a yolky egg. so this is going to be a yolky egg. and ilike mine pretty much over easy and once the white is cooked, of course. but i want theyolk really, really yolky. so once it starts
to set, just barely on the outside just likethat, i'm going to scoop on underneath it and flip it. look at that. perfect. so nowi've got my tex mex turkey salad. and let’s see. wow look at that. and then i just cutit up and let that yolky goodness go all over the salad and it is so good. take a quickbite with everything. if you hate salad, try this one. so it's midafternoon. it's probably like anhour after lunch. i get hungry pretty frequently so i like to have a lot of snacks throughoutthe day. and my meals aren't huge. i’d rather be able to eat more throughout the day thanjust eat a big breakfast, lunch and dinner. i'm eating some fruit, i'll cut up some watermelon,i have some cantaloupe cut up already in the
fridge. and for these bigger melons i usuallyprep them by just cutting them and then leaving them in there so they're easily accessible.i'm just going to eat up few slices of watermelon, some cantaloupe. a lot of people are afraidto eat fruit because of the sugar but i think eating fruit is great. it's a good alternativeto snacking on processed foods, right? so i try to choose healthier things when i can.i could snack on chips and anything salty and crispy all day long. so i really try notto do that. i don't even buy it actually because if i buy it then the second i open it, it'sgone. i do cheat sometimes, right? i'm a normalperson. so people sometimes think that i don't like to eat unhealthy foods and that's a hugemisconception because of course i love to
eat unhealthy foods. in fact the reason mindover munch even started is because i'm literally obsessed with food. and i have to find a wayto be able to eat it as much as i want. and eat the things i want, when i can. so my philosophyis if i eat healthy at home then i go out and i can order whatever i want. i don't needto order a salad or whatever i don't feel like ordering. i can order pasta or a sliceof pizza or a sandwich or something like that. alright, i'm going to eat up my fruit nowand we will catch up soon. so i've been cooking today. i am making arecipe for my very first e-book which i haven't even announced yet. so you guys are specialand get to hear about it. kind of but it's not coming out until september. but it’ssome kind of fig wedges. i haven't decided
exactly what it's called but i got some freshfigs at fairway this morning. since you guys are so awesome and actually sitting throughthis entire vlog. i'm going to give you guys the recipe early, before i even put it inmy book or on my website or anything. so you can check the description below. i want totake a bite but i have to photograph it first. and that is what sucks about cooking a bunchof mind over munch food is, pretty much everything i eat, when i'm cooking it, is cold. i'm doinggood today. 89% - not bad. here is something that happens all the time. i make somethingand i go to photograph it and i decide it isn't the way i wanted. and it's one really frustrating thing aboutmind over munch because especially on instagram,
people are just kind of mean and they don'trealize how much time everything takes. but i spend a few hours making this and i decidednow i actually, there's nothing wrong with the recipe, i think - i'm about to taste itright now - but i decided i want it in a bigger pan. so tomorrow i'm going to cook it againand i'm going to do it in a bigger pan and i think it'll be more of what i had in mind.but i will still put the recipe there for you guys. so that you can still have it. butmake sure you cook in a bigger pan. now let's even see if it's good. mmmm...wedgy. thisis my rosemary fig almond wedge. it's gluten free. fresh figs, fresh rosemary. perfectfor fall. i wonder what the e-book could be about. i'mgoing to eat one of these today. add it to
the list. also add to the list a few carrots- hold on - i forgot to tell you this when i was eating, or when i was making this earlier,i ate a few carrots and one of those mini cucumbers - i forgot to bring it - one ofthese. looks like a pickle but it's not. it's just a mini cucumber. and they’re great.you can cut them up, put them in salads. i just eat it just like that. so that was somethingelse i ate today. add it to the list and one of these yummy wedges. it's dinner time. so one of my go-to dinnersis a frittata. i don't really like eating vegetables but if i eat them with eggs - icould eat anything with eggs, really - then i can manage them. and in a frittata, it'spretty much the eggs glue all of the veggies
together and it becomes really delicious.so if i did meal prep which i don't really do that much meal prep. i pretty much cutsome fruit up on the weekend and that's it. but if i did meal prep i would prep my vegetables.instead i just do it every night because i'm too lazy to do it on the weekend or i don'thave time. tonight i've got spinach - i'm going to show you my magical chopper - thischopper thing, it's awesome because i don't actually have to use a knife really. i justput it on here. and there’s different size grates and it's going to cut through everything,make it nice little diced pieces. so i put it there and then i capture it andthen i use a little muscle and...check it. so easy. and i can do that for a bunch ofit right now. let's see i've got broccoli,
zucchini - this is just kind of my leftoverveggies. i even just use, honestly, raw broccoli. i'm fine with that. then what else i got.peppa. some leftover summer squash. and it'll tell you on the side how many cups of veggiesyou got. so far we're already up to about two cups which is not too shabby because aserving of vegetables is what? like a half a cup? so i've already got four servings inhere. alright, make sure your broiler is on and then we are going to turn on this gasstove. i just use a little bit of olive oil spray. i don't even use real oil because you don'treally need it to sautã© veggies if it's like this. now this is a big old frittata becausei like to eat a lot of food. but you could
make a smaller one. and then i’m going topour in my liquid egg whites, or in this case it's egg substitute. sometimes i buy whites,sometimes i buy substitute. the yellows are still egg whites but they're just yellow colored.so they're still the same macro nutrients and everything. take the sides once it startsto set and just kind of get any excess around underneath those veggies. alright, heat goesoff and it goes into the broiler for about two minutes. so it's in the broiler. thisis my dinner. i'm going to eat it with a little bit of ketchup. today i have annie's organicketchup. sometimes i make my own but guess what, sometimesi don't. a lot of people think that i don't eat any processed foods but i eat some. i’mokay with processed foods. you want to find
a way to balance them in your diet. you don'twant them to be your diet. you want to make the bulk of your diet healthier whole foodsor i do. but you know what? i think i'm eating three cups of vegetables for dinner, i canhave a tablespoon of ketchup. i'm not going to die. it's going to make it taste better.so today, overall, i've eaten pretty well. this is my standard kind of, i'd call it agood day. i don't want to label things good and bad because splurging is okay and snacking,that's really my weakness. i guess that's why i don't buy snack foods. but i didn't go out to eat. i made all mymeals myself. i included a lot of vegetables. i had whole grains this morning. for me, thisis a pretty good day. i'm still going to probably
have something else before bed because i needto eat every few hours or i’d die. but, so far so good. alright, frittata is done.see how it is set on the top there. look how nice and green and yellow and purple. herei go. quick drizzle so you can even see how much ketchup i use. there we go. veggies,yum! alright, it is snack time. today i'm goingwith the power snacks. these are bite-sized goodness. they're raw so it's just nothingcooked. but it's dates, chia seeds, blueberries, sesame seeds, hemp powder, bla bla bla. lotsof healthy stuff packed into a bite sized goodness. i eat these sometimes. one thingto keep in mind though - 28 grams is a serving size - most people don't know how much thatis. i didn't. i had to weigh these to find
out because i was curious. and about two ofthese is 28 grams. and in that you get 130 calories, 7 grams of fat, 14 grams of carbsand 3 grams of protein. so they are calorically dense. i mean, two of these is 130 calories.but they are satisfying because they are wholesome ingredients. it curbs my sugar craving andif i eat a few of them i feel better than eating a cookie. so, i have come to my last bit of food forthe day. it's before bed and i always like to eat something before bed. i know a lotof people say don’t eat after 6pm or whatever, but i get hungry and i don't like to go tobed hungry. so i’d rather eat something. and i try to usually chew something that'sprotein. so sometimes i go with cottage cheese
but i'm going with the greek yogurt. and isweetened it up with a little honey, there's some blueberries in here. and since i waspretty good today, i added a few sprinkles in there. so, that's my late night treat.nothing bad about that. and i think today overall was a pretty good day. i was prettygood, pretty standard. i didn't go out to eat so i feel happy withthis day's eating. so yeah, rather than eating three big meals a day i kind of eat smallermeals and snacks throughout the day. i like to keep the food going. and i don't like tofeel hungry. but keep in mind that what i eat in a day is not necessarily what you shouldeat in a day. you got to do what works for you. this is just kind of one day for me butplease don't go replicate this. this was just
to give you an idea of how i eat normally.but let me know because i'm curious - do you guys eat more three big meals or smaller mealsand snacks throughout the day? comment below, i’m curious. also, commentbelow any ideas you have for other vlogs. so if there's anything else you want to knowabout me, my lifestyle - related to health fitness or not, i'd like to know because that'swhat the point of the sunday vlog is for. so, i hope that you got something out of this.and again, thank you to everyone who watched. i will put that wedge recipe below just foryou guys. and otherwise, i'll see you wednesday.
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