I'm a registered dietitian I work remote and this is what I eat and how I move throughout the day [Music] it's coffee time and I wanted to get a little fancy making a healthier pistachio latte the pistachio latte at Starbucks says it's 320 calories and over 40 grams of sugar my version only has around 50 calories in three grams of sugar so I use one teaspoon of this beautiful pistachio syrup and then a cup of almond milk stir it in with a coffee from Nespresso 10 out of 10. you could even add another teaspoon of pistachio syrup and you'll only be one third of the calories of a regular Starbucks drink I need to make a bowl that has carbs fats and proteins especially since it just worked out I need to make sure I have at least 20 grams of protein and then technically you want 40 grams of carbs because after I work out if you want to be the most efficient and effective at building muscle you need two times the carbohydrates than the protein but here's the deal I don't count macros I don't count calories it's too much for me I don't think it's actually good in the long run to count macros so what I do instead is really make a majority of my Foods at home so I know what goes in them and I choose more Whole Foods of course there's some processed foods in my day and it's okay I promise you so let's make a high protein Greek yoga Bowl one cup of Greek yogurt has like 19 grams of protein so I'll just do a little bit more than one cup and one tablespoon of Chia seeds this is going to help really thicken up the cream cream cheese the Greek yogurt even more so love this also Powerhouse of nutrition in one tablespoon they have four grams of fat which is mostly unsaturated so that's good for our heart health four grams of fiber which is insane in just one tablespoon and 2.5 grams of protein we love that I'm gonna add a little sprinkle of Splenda sometimes I like plain Greek yogurt on its own but sometimes I'm just not feeling it I want something sweet I definitely have a sweet tooth today I think time of month is coming up which generally is when everything needs to be sweet and that's okay these are actually frozen peaches that I got from Trader Joe's half of a banana in here usually I would do the whole thing but I want to add a lot of fruit and a lot of different kinds of fruit two dates dates are full of soluble fiber and insoluble fiber also really good natural sweetness some people will use date Sugar rather than regular sugar because it comes from this fruit also a lot of people think dates are dehydrated fruit y'all this is basically what a date looks like when you just pluck it off a tree it's wrinkly it's concentrated handful of strawberries we love some vitamin A vitamin C it is also strawberry season an entire huge container of straws was like 250 at Kroger also if you're noticing that your fruit might be going bad soon put it in the freezer or chop it up and put in a freezer for smoothies another time or for baked goods whatever it is that way you're not just like throwing away money because I know fruit can be expensive especially if you're buying out of season we don't have any fat in here yet so I am going to use the Earth Balance peanut butter this is my absolute favorite peanut butter I can never find it at the grocery store so usually I'll do the Costco natural because that's also Costco natural is such a better deal but this so so so good if you're a Jeff girly you will love Earth Balance put in the microwave for 30 seconds just to get melty and gooey so that I can pour it all over and then on top there's a little Pizzazz little crunch effect my fiance has got me hooked on putting granola on top of my Greek yogurt bowls and specifically the purely Elizabeth blueberry ham he didn't know this when he was buying it maybe but I noticed that it only has seven grams of added sugar per one third of cup that is actually relatively low compared to most granolas you're gonna find on these shelves How stinging good does that look hmm huge tip for all of my remote people out there just like myself I was noticing I was just sitting down all day long the sedentary lifestyle is so easy especially when my couch is so stinking comfortable but I got a Amazon walking pod recently it was like 200 bucks I'll put the link down below if you're interested in it I have now walked at least two three miles extra a day I feel much more productive much more creative much more active and less groggy if that makes sense highly recommend this if you want to amp up your steps lunch time baby sourdough bread from a farmer's market it was like six pepperonis I love fresh bread do I want to learn how to make sourdough yes I hear it's a little tricky so maybe we'll save that for another video now we'll just have something else make our sourdough spinach artichoke dip that is high protein if you missed my last video I made three high protein in high fiber dips this is one of them spoiler alert instead of mayonnaise and sour cream I use Blended cottage cheese if you want to see how that works out check out that last video but I am going to use this as my cheese it has my one of my sauces and base to make this like a panini very cheesy and very creamy and then on the other side some Chipotle aioli this is like my fun food is there nutritional benefit in this no but it's just so sick and tasty forested really knows how to do it moment of truth let's see if it looks good what's your guess insanely perfect I'm just going to use a quarter of the avocado I don't need that much creaminess because of the spinach artichoke dip because I already have creamy I don't need a whole half as for the protein we have a leftover Boris head this is like occasionals on sale and then this is the low sodium oven roasted which I really like a little piece of advice if your sandwich is falling all over the place and you're gonna put in the air fryer I do recommend putting it in aluminum foil so it can just get roasty toasty and melty and then at the end you can open the aluminum foil to get the bread a little bit more crustier but this is just going to keep everything intact sometimes it's a little bit more fruit heavy than other days some days are more veggie heavy it's quite all right I know a lot of people are like kind of nervy about fruit I said this once I'll say it a thousand times I've never had to tell somebody fruit is the issue with their health goals or their fitness journey fruit is very healthy lots of vitamins lots of minerals lots of fiber good for our gut good for our mood and it's just stinking tasty some people who say they don't like fruit I think they just want to take only to Joy from everybody and that's just like kind of rude [Applause] [Music] well highly recommend putting this vegetarian took a minute so here's the game plan it's 3 30 now I finished work around 4 30 and then Blake and I are gonna go golfing we're gonna come back and then we're gonna eat dinner and then we're probably gonna want a sweet treat we ran out of M M's and we ran out of Oreos so devastatingly sad and I thought let's make a sweet treat that has low added sugar freeze-dried strawberries lilies chocolate Toll House has 70 calories a serving lilies has 50 for the same amount 20 calories difference is not a make or break this just has more fiber it has no added sugar it could be fancy and melt this over the stove but I'm not gonna do that I'm just gonna microwave it 20 second intervals stir 22nd stir 22nd stir switch tempered foreign so if I do get hungry I have a snack you have some Walnut some popcorn that should hold me over before dinner time [Music] nice babe [Music] thank you [Music] dinner time and I always feel kind of weird recording around Blake so I'm just gonna do a little voice over for this portion we made our favorite potatoes in an air fryer so we just cut up a potato put a little bit of olive oil a little bit of smoked paprika salt pepper garlic powder onion powder put it in the air fryer at 375 for about 20 minutes and stir it freaking on the side we're gonna make a little salad with a salad topper and kale Blake also grilled those great burgers that were 90 lean eight percent fat I always recommend trying to get 90 lean when you do beef to make it as heart healthy as you possibly can I'm over there checking on those potatoes and of course we got to get our sauces we love ketchup we love barbecue sauce with our potatoes and y'all that is it super simple balanced carbs fats proteins 10 out of 10 even the fiance loves it possible for me not to have a sweet treat and then ends my day on a good note the strawberry cheer these oh my gosh everything you love about a chocolate covered strawberry is this everything you hate about a chocolate covered strawberry isn't this highly recommend trying chocolate covered freeze-dried fruit if you have any questions comments comment me I love talking to y'all I hope this gave you some inspiration for your days of what to eat all right y'all until next time drink your water eat your fruits and vegetables and be kind to yourself and those around you and I'll see y'all next week bye y'all