Peek Inside Pamela Flood’s Fridge
TV presenter PAMELA FLOOD gives us a sneak peek into her fridge and takes us through an average daily dietary pattern and exercise regime.
Height – 5’ 8”
Weight – 10st 3lbs
Size – 10 or 12.
BREAKFAST: A large bowl of porridge made with almond milk, strawberries, raisins and banana and a cup of tea.
LUNCH: Oven-baked chicken goujons with salad and a demi-baguette (I know, I know!). Also a bit of blue cheese dressing and salad cream. Three cocktail sausages and a cup of tea. DINNER: A small bowl of spaghetti bolognese.
SNACKS: At midday I have a small protein shake after training and at 8.30pm I have some popcorn with butter.
I’m still nursing my little lady so I take a breastfeeding specific multivitamin with omegas.
Chocolate and anything that ever remotely brushed off chocolate!
I have never lasted more than a morning on a diet and have never detoxed in my life. I think healthy lifestyle changes are the only route to take, not any supposed quick fixes. Crash dieting is so bad for your body.
Every week I do two personal training sessions with Amanda in BodyByrne. I try to do a bit of cardio whenever I can. I also do some sprinting or a gentle run.
I have become disciplined about working out and I love it but my diet still needs a lot of work. The tiredness of having two smallies to look after means I’m often reaching for the sugar to give me a boost throughout the day. I’ve been doing a lot better since I started training, prior to that, I was demolishing three or 4 full-size bars of chocolate a day and other treats too! Yikes.
It’s great to see that you are now making good food choices overall, but there are some improvements that could be made.
From your food diary, you are having three meals and two snacks, which is great to keep your sugar levels controlled. Firstly looking at your breakfast, porridge and almond milk is great. Opt for the unsweetened version as it has lower sugar levels than those found in regular cow’s milk. However, the pitfall to this breakfast is adding the fruit and raisins – a small handful of raisins can have as much as two teaspoons of sugar alone. For sweetness, add some cinnamon or a handful of raspberries or strawberries.
Your snack of a protein shake is great for after training as it contains approximately 20g of protein, which is a similar equivalent to a chicken breast or three egg whites and is important for muscle growth, repair and recovery after training. Although your later snacks could do with improvements, why not try a small piece of fruit, Greek yogurt, almond butter, rice cakes or hummus and veg?
The lunch you had just needs a few little changes to make a vast improvement in the calorie, sugar and “bad” fat content. By switching the baguette to a wholemeal wrap, pitta bread or rye bread, using cottage cheese instead and by adding a salad with a lemon and olive oil dressing instead of the salad cream, you will transform this meal from a high-calorie, over-processed lunch to a much healthier, lower sugar alternative.
If cooking something like spaghetti bolognese for dinner, use wholemeal pasta and just a handful of it – the plate should not be filled with pasta. As for the bolognese, make your own sauce to reduce sugars and salts, use lean meat and pack the sauce with fresh vegetables.
As you are still nursing, be sure to choose high quality protein, free range and organic were possible. When nursing sometimes, we may need supplements to ensure good milk production. These may include omega-3 fish oils which have anti-inflammatory properties, vitamin B12 and vitamin D, which is important for the absorption of calcium and phosphorus. In terms of caffeine while still nursing, many studies have shown that the recommended level is 200mg a day, roughly the same as two cups of tea or instant coffee. Try using a herbal or caffeine-free green tea instead.
Remember for each meal we want a good balance of carbohydrate, fats and protein from natural unprocessed sources to ensure that we are getting adequate vitamins and minerals. Also, in order to maintain a healthy lifestyle it is not only vital that our nutrition is right but also that we are staying active. From our training sessions twice a week incorporating resistance training and cardiovascular training together over the past few months, I can see huge improvements in your fitness, strength, core strength, balance and functional movement, which is so important for busy mums.
For more informatio on training contact www.bodybyrne.ie or twitter @amandabodybyrne