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Sam, What do You EAT?

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As you can imagine, being an absolute health freak – I get this question ALL THE TIME! ‘Sam, what the HELL do you eat?!” So – I thought, instead of repeating myself all day long, I can just write up a little post for you all…sound good?  I’ll give you a few breakfast, lunch and dinner ideas from my personal menu 😉
Rise and shine – first thing is first. Water with a squeeze of lemon. This is an absolute game changer dudes and dudettes. It’s a little miracle drink which helps to boost your immune system, balances your pH, aids in digestion, clears skin, hydrates the lymph system and provides a little of the good ‘ol vitamin C! So, if you have ONE takeaway from this… do that 😉
Now – I’ve tried time and time again to cut out coffee, sometimes I can easily go without other times not. It’s totally dependent on my workload and if I’m traveling through different time zones. When possible, I try and switch it up for green tea (or anything from David’s Tea – delicious!)
On to the good stuff! Breakfast is my FAV. I’m a spinach smoothie queen! I could live off the stuff! My spinach smoothie recipe goes a little something like this….
Skelly Spinach Smoothie Special….

  • 1 Banana
  • Almond Milk
  • 2 handfuls of spinach
  • Chia Seeds
  • Hemp Hearts
  • Blueberries
  • Ice, Ice Baby

No need to measure any of this stuff, freestyle it and do what tastes the best! If you are planning on working out (or worked out in the morning) add 1 scoop of protein powder to supercharge your smoothie!
Another great breakfast option is oatmeal. I make mine with almond milk and add a pinch of cinnamon and a HUGE scoop of peanut butter – delicious and nutritious!
I’m a huge fan of yoghurt. Greek yoghurt (don’t worry about the fat content, fat is your friend!) with my special topping; cacao powder, chia seeds, hemp hearts, gogi berries and pumpkin seeds. Mix that mixture up, keep it in your fridge and add a little sprinkle in the morning. Feel free to add a little honey if you fancy it. Stay clear from artificial sweeteners and agave nectar as well.
If you’re feeling creative and aren’t hard pressed for time, go with a tofu scramble! They are delicious, and super duper nutritious. Start with sautéing some onion and garlic in a pan, add about 8 inch cubes of tofu, spinach, and red pepper, add 4 eggs (or egg whites, if that’s your thing!) and stir constantly. I love to add a little avocado on the side for some extra healthy fat.
As you can tell I’m not a measure-er (if that’s a word) which is why I’m a HORRIBLE baker. So just add as much or little as you want 😉
It’s LUNCHTIME. Now with the next few, they can be interchanged with lunch or dinner – swap it up! Go GREEN for lunch. I’m a huge green veggie advocate, as well as a meat advocate. I love meat. I watch my red meats – but love white meat and ALL seafood! Even raw oysters, yumm!
Spinach and Kale Salmon Salad is one of my favorites. Grill an 8oz salmon piece using a frying pan; feel free to toss in any spices you desire.  On a bed of spinach and kale, add the following

  • Red Pepper
  • Avocado
  • Red Onion
  • Pecans

Voila! I avoid dressing, but if you would like to jazz it up, power to ya! Just watch the sugars, they can creep up on you 😉
With lunch, I always have protein and never have any bread or simple carbs. Staying clear from sandwiches, wraps, pasta etc. These foods tend to bloat me like crazy and really promote weight gain. PLUS – I feel a hellava lot better when I stick to simple, real natural foods.
So with your salads, just fill up on greens and protein. Add healthy fats wherever possible (nuts, avocado, coconut oil, oily fish)
Dinner! Protein content for dinner is very dependent on the intensity of my workout that day, but I try to get in the protein as much as possible. Again, with dinner, nothing changes in the form of carbs. I still don’t include any un-needed wasted carbs in there! Keeping it simple with a TON of veggies and protein. So, steamed fish is always a good option with roasted veggies done in coconut oil. I tend to do a lot of roasted chicken (Catalan chicken is always a hit!) then I get super creative with my vegetable choice!  A few of my favs are

  • Long stem broccoli done with balsamic
  • Roasted beets
  • Steamed spinach with pine nuts and cream cheese
  • Sweet potato, roasted with coconut oil and cinnamon

So there you have it! Incorporate as many green veggies into your diet as possible, limit simple carbs, stay clear from all sugars and GET CREATIVE!
Now, let’s talk – what more specifically can I help you with? Shoot away!


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