Peek Inside Amanda Brunker’s Fridge
This month, Amanda Brunker gives us a sneak peek into her fridge and takes us through an average daily dietary pattern and exercise regime
Weight: (Two stone over my ideal weight, I feel!)
Clothes size: 14 jeans
BREAKFAST: Breakfast is a fresh juice made in my Nutribullet with all the greens – spinach, kale, celery, cucumber, parsley, apple, grapes and kiwi, with a few seeds and a splash of coconut water. I’ll then follow that up with tea and a couple of slices of brown bread with strawberry jam.
LUNCH: Soup with some more brown bread, and salad when the weather is good.
DINNER: Grilled salmon, boiled greens, roast sweet potato. I love regular spuds but I’m allergic to them.
SNACKS: Elevenses is more tea, a banana and a handful of almonds. At 4pm I’ll have more tea and something naughty, or maybe a healthy fruit bar. When the hubby is home and the kids are in bed, I’ll sometimes have a glass or two of red wine and some chocolate biscuits or cheese. Eating is my happy place!
I used to walk my greyhound three times a day but I had to send Alfie to Sweden as we’re moving while getting an extension. So I’ve started back at the gym which I hate, but I’m doing that at least three times a week.
Just some calcium and Omega 3.
On and off. My life isn’t as regular as I would like.
Late night eating. I know it’s not good, but it helps soothe the stresses of the day!
Are you disciplined?
I used to be but now my problem is that I eat right, but I don’t stop eating. I’m too stressed to cut down at the minute.
By looking through your daily eating and exercise habits there are a few changes you could make that I feel would greatly benefit you and get you towards achieving the body shape you want.
When we have too many sugars in our diet there are only two places it can go, either used as energy or stored in our bodies, eventually being stored as fat. Although the juice you are having at breakfast contains all natural ingredients, having it along with bread and jam is elevating your sugar levels. When these elevate you will get a crash which is why you are probably feeling the need to have more bread and unhealthy snacks later in the day. Your body is in a constant state of sugar spikes and falls, ideally we want to keep these steady. Instead for breakfast why not try some eggs with spinach, tomato and avocado along with your juice. That way you are getting a better balance of nutrients, leaving your blood sugar levels more constant.
Not all carbohydrates are bad, we just need to control the amount and types we are eating. If you want to continue eating bread I recommend that you limit it to just one slice a day.
Your dinner is a lot better balanced and not processed with slow-releasing carbohydrates from the sweet potato and vegetables, along with healthy fats
and protein from the salmon. If you’re worried about portion sizes, a rough guide would be that starchy carbohydrates (potato, brown rice, pasta etc) should be a fistful, while protein around a handful and have as much vegetables as you want, with two pieces of fruit a day.
Be wary of your snacks. We all know that having biscuits, chocolate and wine in the evenings will hinder our fat loss. Be careful of ‘healthy’ fruit bars, they tend to be loaded with sugars. I’d much rather you have a piece of fruit or a handful of nuts and berries instead of one of these bars.
You should find that once you can control your sugar levels during the day you won’t crave something sweet in the evening. Also limit your alcohol intake and try and save your consumption as a treat, maybe at the weekend. If you eat clean during the week and allow yourself a cheat at the weekend, you should still be able to achieve your weight loss goal of losing two stone.
Yours in fitness,