Health and fitness expert Sophie Guidolin, 30, shares her day on a plate.
Sophie Guidolin.
6am I kick off my day with coffee and breakfast before a workout. Breakfast is vanilla and chia porridge with strawberry compote, almond crumble and fresh strawberries.
11am With back-to-back meetings all morning, my post-workout refuel is eggs benedict with rosti and a side of greens and mushrooms.
2pm Before heading back to the office to do emails and admin, I enjoy a late lunch of pan-fried snapper on a bed of pearl couscous, kale and zucchini.
4pm Some Happy Way banana bread.
6.30pm Dinner of gnocchi with greens and parmesan.
8.30pm I love a treat before bed, so I reach for a protein ice-cream bar before finalising my work
duties for tomorrow.
Dr Joanna McMillan says …
Top marks for … Getting vegies, including plenty of greens, into three meals, along with good sources of protein (egg, fish and cheese). Spreading protein out across the day helps with muscle recovery and repair after exercise, and appetite control.
If you keep eating like this you’ll … Have to make sure you eat enough fibre to fuel a healthy gut microbiome. Vegies are terrific for nutrients and phytochemicals, but don’t provide as much fibre as other plant foods. The porridge is fibre-rich, but adding more wholegrains, legumes, nuts and seeds to your other meals would have boosted the diversity of fibres we all need for optional gut health.
Why don’t you try … Opting for wholegrain couscous. When making banana bread, use lupin flour instead of plain flour to boost fibre and protein (thus negating the need for a processed protein powder, as used in Happy Way banana bread). Swap the gnocchi for wholegrain pasta. Eat beans or lentils 2-3 times a week.
Sophie Guidolin will be at the Fitness Show, Melbourne, October 26-27.
This article appears in Sunday Life magazine within the Sun-Herald and the Sunday Age on sale October 20.
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