diet

Training and Supplementation: Choosing the Right Supplements

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Hi Everyone,

Lately I have received a lot of questions about supplements. Anytime I have a supplement questions I turn to Jon Shoop from Total Nutrition Mansfield. I am a Total Nutrition sponsored athlete. You can check out my bio on their page: Melissa Bender Sponsored Athlete. Total Nutrition sent me a fabulous care package. 

These are the supplements that Jon recommended for me: BCAAs, Protein and a multi-vitamin. 
The protein is Lean Active 7. It has 30 grams of protein from 7 protein sources (Whey Isolate, Whey Concentrate, Whey Peptides, Egg Protein, Casein Protein (calcium and potassium), and Milk Protein. It also has 3 grams of dietary fiber. The flavors are Chocolate Cake and Vanilla, and they are both delicious. It’s great mixed with water, mixed in Greek yogurt, and in smoothies.

Amnio Core BCAAs. Branched Chain Amino Acids help preserve lean muscle, improve muscle endurance, and improve muscle recovery and protein synthesis. This is a pre-workout supplement. Alternately, you can take it during very long workouts to maintain your energy. As an added bonus, the BCAAs have electrolytes to enhance hydration. 

Multi-Vitamin: Alkalinity Fuel. This is a water soluble vitamin, that has never been de-natured by the heating process. It is instantly absorbed by your body, and helps improve your energy and immune system. Personally I love this vitamin because I have a sensitive stomach. Most vitamins in pill form make me feel instantly nauseous, but I haven’t had that problem with Alkalinity Fuel. 

You should always support any training program with healthy eating and whole foods. Don’t forget that it is possible to meet all of your dietary needs without the use of supplementation by eating a balanced diet. If you chose to use supplementation it should support a healthy lifestyle, not substitute for un-healthy decisions and meal choices. 

If you have questions about the right supplementation for your goals send Jon a message on Total Nutrition’s facebook page: www.facebook.com/TNMansfield. He is always willing to help, and he has the education and knowledge to support his recommendations. If you have a disease such as: ALS, kidney problems, high blood pressure, or thyroid conditions among others, use of supplements is something you should discuss with a nutritionist. Tell them any illnesses or concerns that you may have so they can help you make an educated decision regarding whether or not a supplementation program is appropriate for you. 

Have a great day! I will see you tonight with a new workout!
Melissa

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Veggie Wrap: Fast, Healthy, Delicious

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Hi Everyone!

I have been veggie obsessed lately! Salads, sandwiches, wraps. I just can’t seem to get enough veggies. 

In honor of Earth Day I wanted to share some vegetarian recipes. This was my lunch yesterday (and very similar to my lunch and afternoon snack today!)

It’s easy, quick, healthy and filling. You can use any vegetables that you want, and if you leave off the feta it’s vegan. 

Ingredients: 
-Wrap of Choice (this is also delicious on Ezekial Bread or whole wheat)
-Sliced Tomato
-Baby Bella Mushrooms (sliced)
-Diced Avocado (hummus can be substituted)
-Mini Cucumber (sliced)
-Tomato Basil Feta Cheese (optional)

*I would have added fresh baby spinach, but I was out. Artisan Lettuce is also good. 

Add all of the veggies to your wrap, fold up and enjoy. 

Today I brought a large salad to work with most of the same ingredients, a whole wheat sandwich thin, and a triangle of spreadable cheese. I ate half of the salad for lunch, and had the rest on a sandwich with the cheese as an after work snack. It was delicious, satisfying, and best of all my stomach felt great after eating it! (As someone with food allergies/sensitivities this is a huge bonus!)

Enjoy!
Melissa

NPC Bikini Competition Prep Month 2: Workouts and Meal Ideas

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Hi Everyone,

Month 2 (weeks 5-8) of my bikini prep has come and gone! I took the photo you see above on March 1st, when I still had 4 weeks until competition day. As of yesterday I am now 2 weeks away from stepping on stage for my first NPC competition. 

I have compiled the links to all of the workouts that I did for Month 2 of my 12 week preparation, and I also included links to some of my meals. 

If you are looking for Month 1 (weeks 1-4 of a 12 week prep) you can find that here: My First Bikini Competition Prep: Month 1

Meal Ideas: 



Month 2 Workouts

I have compiled all of my workouts for Month 2 here. If you need ideas for Cardio days check out this post Spice Up Your Cardio Routine:


Day 2: Bikini Ready Tummy Workout and Body Definition Workout (Body Definition Workout was done interval style, 2X through. The breakdown is listed in the information above the Bikini Ready Tummy Workout). 

Day 3: Off

Day 4: Strong and Toned Lower Body: Legs, Thighs, and Butt and 30 minute run on the treadmill. 

Day 5: Off

Day 7: Off

Day 9: No Excuses: 10 Minute Interval Workout and 30 minute easy pace run. 

Day 10: Full Body Toning: Shape and Sculpt and 30 minutes walking intervals on the treadmill. 

Day 11: Off

Day 12: Tight Tush and Tummy Workout and 30 minute run.

Day 14: Off



Day 17: Cardio Burst Fat Blast and 30 Minute Run. 

Day 18: Off

Day 19: Fitness Transformation Workout 7 and Treadmill 5K (3.1 Miles)

Day 20: Bender Boot Camp (Interval style)

Day 22: Off
Day 23: Thigh and Tummy Trimmer and 30 Minutes of Inclined Interval Walking. 

Day 24: Get a Tight Body at Home Workout and 30 Minute Walk on the Treadmill. 

Day 25: Long Run. 60 Minutes. 

Day 26: 30 Minute Run. 

Day 27: I taught a 60 Minute yoga class. Here is a good alternative: 23 Minute Yoga Fitness Flow
Day 28: Off


Walk Like An Paleolithic Ancestor Or Stay Away from Ho Hoe’s

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Photo and Article by Giles Augustine:
Paleo is quite the buzz word nowadays, but what is the origin of this strange and foreign idea. Derogatory words have been tossed around like gluetards. So many modern weight loss diets are focused on low-sugar, low-fat, ready-made smoothies, microwave dinners, that amount to highly processed chemical sludge. No wonder Jenny Craig Patrons get fatter even though they are consuming less calories.
80% of the food in our grocery store today did not exist 100 years ago. Industry is engineering Salmon with eels to grow to the size of rolled yoga mats. Modern Food Industry sounds more like a 1980s b-rated sci fi movie. Starbucks and other chains are using the red pigment from beetle poop in coffees. Western and Eastern society has genetically selected animals and cross bread thousands of plants for millennia. Nothing is the way as it once was. But we are essentially unevolved from our prehistoric ancestor in regards to diet. Yes; nowadays we are Homo Sapien Sapien, a new species of humans. Some of us have genetically evolved to process another animal’s milk.
We are hunters and gathers. We are not meant to eat food made from petro-chemicals or beetle poop or made in laboratory like a rat lab. Open your eyes to the world around you. We are living in the movie “Wall-E.” People are getting heart disease, diabetes, cancer, and hypertension. The common thread is the sedentary lifestyle with our industrial processed diets. Our ancestors were trim and healthy with evidence of longevity to the centurion mark. All the while living off a hunter/gatherer diet. The name implies the diet. We fished and hunted wild game, and we gathered wild vegetables and fruits. We were a non-agricultural society. We worked very little and played very hard.
How does this diet translate to the grocery store?
Grocery store meat is not the meat that we hunted in Africa. Even the store bought salmon (which previously to 2012 hadn’t changed for 10,000’s of years) is now genetically engineered, with coming FDA approval. Monsanto and its cohorts fill animals with pharmaceuticals, growth hormones and an array of strange and random chemicals. At all levels of the production, industry is putting chemicals in the food. Chemicals to keep fruit and vegetables ripening after being picked,. Pesticides engineered into the plants and soil.
The USDA organic label has thousands of acceptable pesticides, not to mention the industrial pollution that is already present in the air, water, and soil. If you think you can buy healthy toxic-free food out of the grocery store, you are drinking the kool-aid.
The only true way to have a diet akin to our original ancestral diet, would be to grow or gather your own food and hunt your own game, which is realistically impossible in an urban setting.
Don’t get glum. Our bodies are biologically prepared for the toxic jungle. With proper diet and regular exercise, our bodies can adapt to every day industrial contamination. For instance, a new study mapping the human genome discovered a gene previously thought to be useless, was found to actively fight cancer cells, if certain foods were apart of the diet (apples, broccoli). My advice for you, simply do not eat anything but fruit, vegetables and unprocessed meats. It’s not easy to switch to a Paleolithic diet, industry has put addictive substances in food and drink. There is also inherent addictive properties to certain foods like the opiate qualities of wheat.
Try to live a simpler life. Bicycle to work. Quit cigarettes and drugs and alcohol if you do them. Drink tea and coffee instead. Get comfortable shoes. Learn how to hunt and hunt your own game, help the eco system by eliminating invasive species. Also start a little garden on your roof or rejuvenate an empty lot with guerilla gardening.
I live in Jackson Wyoming, and I have the opportunity to hunt deer, elk, moose, and I have my own green house. But the majority of my food comes from the grocery store. I boycott Monsanto and all the other companies that paid millions of dollars in lobbying against GMO labeling in California. I bought a farm share this summer. I hope to have all my own food grown or hunted by myself by 2017. I eat the same thing every morning, Kale, Eggs, and Bacon. Then I make a dish in the oven with all sorts of vegetables; brochilli, cauliflower, carrots, beets, celery, turnips, etc. With some random meats like beef heart, steak, lamb chop, salmon, really anything as long as it is not processed. I use a lot of spice like peppar, tumeric, garlic, etc. I only stay away from salt. I use any plant based oils and butter regularly. I eat as much fish and seafood as possible, whilst walking a delicate balance of not overloading on mercury. I buy canned vegetables because it is sometimes cheaper than fresh vegetables. I spend less than $200 a month on food for myself.
Bio: Giles Augustine
20 something Ski Bum. Lives in Jackson hole. Spent last 5 years ski mountaineering in Utah, Alaska, New Zealand, Wyoming, Washington, etc. Bicycle from Seattle to San Diego. Hiked over 5000 miles around world. Activist. High Risk Specialist. Filmmaker.
You can find Giles at:

Eat Like Bender! A Typical Day of Meals

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Hi Everyone,

By popular request on my facebook page, I am writing about my diet. I have given you a glimpse into my meal prep with photos in my post: Abs Are Made in the Kitchen. I have shared my grocery list: Melissa Bender’s Grocery List, which also has pictures of some typical meals. You can also see meal pictures on my Instagram page. 

Whatever I meal prep on Sundays I tend to eat for lunch during the week. Below is a sample day of eating. It is pretty typical. The veggies may change. (I love vegetables)! Sometimes I crave a bowl full of broccoli or mixed veggies with a touch of marinara sauce.

I average between 1900-2000 calories per day. I eat/snack all day long. I am hungry every few hours, so I bring a lot of food to work with me. I have chicken and salmon salads pre-packed in my fridge right now. I have one for lunch Mon-Friday and some weekends. I always keep a granny smith apple in my lunch (which I may have as a morning snack, with lunch, or afternoon snack. I listen to my bodies hunger signals). I also drink 10-12 glasses of water per day. 

There is no trick or crazy diet technique. I try to eat primarily foods that are unprocessed. I cook/prepare almost all of my meals at home. I eat when I am hungry, and try to make healthy choices. I incorporate all of the food groups into my diet. I am super busy so I don’t spend a lot of time in the kitchen. I try to keep meal prep simple. 

Here’s a glimpse into what I eat. 
Melissa


Breakfast



-Whole Wheat Sandwich Thin or Ezekial Low Sodium Bread
1 Egg
Fresh Baby Spinach
Hummus

-Or Oatmeal with Maple Brown Sugar and Fresh Walnuts. (If I have oatmeal, I have my breakfast sandwich as my 10 AM snack). 

-Coffee with Coconut Almond Milk (unsweetened) or Unsweetened Vanilla Almond Milk


Snack
-Apple, Orange or Banana
-or Trail Mix, Granola, or Triscuits
-or Breakfast Sandwich





Lunch


-Chicken or Salmon
-Fresh Baby Spinach Leaves
-3-4 Cherry or Grape Tomatoes
-Peanut Butter Greek Yogurt
-Veggies (whatever I have prepped for the week)
-4 oz Sweet Potato (sometimes)



Snack


-Banana sliced in half with Organic Peanut Butter
-or PB Greek Yogurt (if I didn’t have it for lunch)
-or PB Bread
-or Green Smoothie

Dinner
-Salmon or Chicken
-Broccoli



Snack
-Cereal (Raisin Bran or Shredded Wheat) (about 1 cup)
-Coconut Almond Milk
-or Bowl of Veggies, plain or with red sauce. 

Note: These are not the only foods that I eat. This is an example of a typical day of eating. Over the next few days I will try to remember to take pictures of my food to share with you. I will try to share a week’s worth of meals. 

Below are two pictures of alternate dinners I have had recently:



Tilapia or Salmon Soft Tacos


Two Protein Pancake Recipes: Rolled Oats and Gluten Free

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Hi Everyone!

Although pancakes are traditionally a breakfast item, Jesse and I had them for dinner last night. We made delicious protein pancakes. They were easy and quick, and had over 28 grams of protein per serving. 

Jesse said that if I hadn’t told him he wouldn’t have noticed a difference from this recipe, and traditional pancakes. Normally I like my pancakes with some peanut butter, but these had such a delicious flavor that I didn’t need to add anything!

I am posting two recipe options. One option uses cottage cheese and oatmeal, and the other option is Gluten Free and uses protein powder. My protein powder of choice is Nutracore Lean Active 7 Vanilla Protein. (I get it from Total Nutrition Mansfield). Both options are delicious. This recipe is worth repeating so you can always try it both ways, and decide which you like better!

Cottage Cheese Pancake Ingredients:
-1 Cup Dry Rolled Oats (Last night I ran out of traditional oats so I used two packets of Maple Brown Sugar Oatmeal). 
-6 Egg Whites
-1 Cup Cottage Cheese
-1 teaspoon cinnamon
-1 teaspoon vanilla extract

Directions:
Put all ingredients in blender. Blend until smooth. 

Heat pan over medium low heat, and lightly spray or coat pan to avoid pancakes sticking. I measured out 1/4 cup of batter per pancake. When pancakes start to bubble they are ready to be flipped. Cook until golden brown. 


 When you flip your pancakes they will look just like traditional pancakes! I thought they tasted even better! I didn’t even need to add syrup to my pancakes. Jesse had his pancakes with Maple Syrup.

This recipe makes about 10 pancakes. It makes two to three servings. 


Gluten Free Protein Powder Pancakes: 
-1/2 medium banana
-1/4 cup egg whites
-1 Scoop Vanilla Protein Powder (I use Nutracore Lean 7 Vanilla, it would probably be delicious with the chocolate as well)
-1 tablespoon ground flaxseed
-1 teaspoon cinnamon
-1 teaspoon vanilla extract

Blend all ingredients in a blender, and cook the same way as the cottage cheese pancakes. Enjoy!



Peanut Butter Oat Stuffed Baked Apples

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Hi Everyone! 

I was craving something delicious and sweet this weekend. This recipe satisfied my craving, and was a healthy option for dessert (or a snack). It is very easy to make, and tastes good with red or green apples. Just make sure you use an apple appropriate for baking!

Enjoy! The recipe is below!
Melissa

Ingredients:
-2 Large Apples cored and cut vertically
-1/2 cup Raw Oats
-1/4 cup Stevia (minus one tablespoon)
-1 tablespoon brown sugar
-1/4 teaspoon sea salt
-2 Tablespoons plus 1 teaspoon creamy peanut butter

Preheat Over to 400 degrees. 

Mix all dry ingredients in a large bowl. Pinch in the peanut butter until the mixture is evenly spread. 

Spoon the filling into the center of the apples. 

Cover with tinfoil and bake for 45 minutes, or until desired firmness is achieved. Remove tinfoil and cook 5 additional minutes to ensure the oats reach a slightly crispy “crumble” consistency. 

Remove and allow to cool for 5 minutes. 

Jesse had his apple with whipped cream, and I had mine with cottage cheese sprinkled with cinnamon. Remember, the longer you cook it the softer it gets. You can check your apple by piercing it with a fork. 

Abs Are Made in the Kitchen: Meal Prep

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Hi Everyone!

I am going to give you a glimpse into my Sundays. Sunday has become the day when I prepare to eat healthy all week long. It makes mornings, and packing my lunch for work much easier. Plus it gives me plenty of healthy options that I can grab on the go, and helps stave off unhealthy cravings. 

I have also implemented Slow Cooker Sundays. I use the crockpot and make something for dinner, that I will also enjoy for leftovers during the week. 

So what did I prep? I’m glad you asked!

I usually bake some chicken, fish, or both. This week I did chicken, and made Seafood Stew in my crockpot. 

Baked Vegetables, Baked Sweet Potatoes, Chicken, and Butternut Squash Medley

I recently started measuring out portions of some of my foods. I weighed my chicken, and separated it into 4 oz. portions that I can easily grab or add to my lunch. The container’s with the blue lid I typically add spinach leaves and some grape tomatoes to make a quick chicken salad. Other times I toss the chicken with some vegetables, or even make an avocado chicken salad (click for the recipe). 

I cut up the chicken breast to make it easy for lunch, plus it can be added to a quick stirfry during the week if you want to make a fast dinner. 

 I also baked two trays of vegetables. I love veggies, and I like to have some type of vegetable with every meal. These are my trays of vegetables before they went in the oven. 

The top photo is butternut squash, onions, and grape tomatoes. When I put the tin foil down I lightly brushed it with extra virgin olive oil. On top I lightly sprinkled some coconut oil. I incorporate healthy fats into 

my diet. When cooking the squash I covered the dish with tin foil to allow it to soften. 

The second photo is zucchini, asparagus and grape tomatoes. I lightly brushed olive oil on the tin foil before baking, and then I added a touch of fresh ground pepper, and fresh ground sea salt. Delicious, and easy. I baked both veggie dishes at 375, at the same time as I was baking my chicken and sweet potatoes. 

I don’t do anything special with my sweet potatoes. I poke them with a fork, set them in a glass dish, and cook until they are slightly soft to the touch (I wear my oven glove while testing this. Don’t get burned!) To make sure they are ready for lunch I cut them in half. One serving of sweet potatoes is 4 oz. Usually I just bake small sweet potatoes, and guesstimate them to be around 4 oz. Today I baked larger potatoes, and weighed them. Cutting it in half gave me a 4 oz serving. 

4 oz serving of Sweet Potatoes

When the squash was almost done cooking I added some fresh baby spinach (Kale is another great option), walnuts, and dried cranberries. It’s also delicious with some feta, but I didn’t have any today so I left it out. This is one of my favorite side dishes, and it’s also great as a vegetarian meal, or with some chicken thrown in. 



The roasted veggies looked delicious when they were done cooking. In the summer I love making grilled vegetables, but they are just as good in the oven. 
My crockpot meal tonight was fantastic. I made a Seafood Stew, and served it over brown rice. I have plenty leftover for the week. This meal was quick, and easy, and I will be sharing the recipe on my blog so check back for that! 
Shrimp, Tilapia, and Veggies over Brown Rice.

When I pack my lunches all week I will have plenty of nutritious, filling, and tasty things to chose from. Plus, if I don’t have a lot of time I can keep dinner simple by throwing some chicken or fish in the oven, and still have some great vegetables ready to go on the side. 


That was a peek into my meal prep, and diet. I will also be sharing some examples of what a typical day of meals looks like. 

Have a great night!
Melissa








Melissa Bender’s Grocery List

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Hi Everyone,

I was recently asked if I could share my grocery list. I have mentioned before that I try to keep healthy foods on hand at my house, because it makes eating well much easier! As graduate students Jesse and I have also had to keep foods that are both easy/quick to make, and affordable. 

Eating healthy on a budget can be a challenge, but I think Jesse and I manage to do pretty well. Of course I switch things up sometimes, but I am going to share the basic items I try to keep my house stocked with. 

I do want to say that eating organic and fresh is an excellent option, but as of right now that’s not always realistic or affordable for us. I am sharing the foods that have gotten us through school, on a budget. 

I used to have a vegetable garden that I miss dearly (eggplant, tomatoes, zucchini, watermelon, fresh deliciousness!) Now that we are finished with grad school I look forward to planting again, and eating more fresh foods (Hello Farmer’s Markets!!!)

Always in Our House:

Fresh Baby Spinach leaves
Small Granny Smith Apples
Red or Purple Grapes
Bananas
Broccoli (fresh or frozen steamable)
Frozen Mixed Veggies (I like the Healthy Colors Market Blend Veggies)
Frozen Boneless Skinless Chicken Breasts and/or Chicken Tenders
Frozen Salmon (we also get Tilapia sometimes)
Frozen Shrimp
Eggs
Cooked Grilled Chicken Breast Strips
Vanilla Soy Milk
Vanilla Unsweetened Almond Milk (35-40 calories)
Coconut Almond Milk Unsweetened
French Vanilla Coffee Creamer (I know, not the healthiest, but I love it)
0% Plain Greek Yogurt
Lowfat Vanilla Yogurt
Hummus
Tuna Fish (I ussually get the pouches because they are easy to pack/bring along for lunch in a sandwich or salad)
Coffee
Organic Natural Peanut Butter
Organic Almond Butter
Whole Wheat Bread (Loving Ezekial Bread lately!)
Whole Wheat Sandwich Thins
Cereal (Shredded Wheat, Raisin Bran, Fiber One cereals, many kinds)
Instant Brown Rice
Whole Wheat Pasta (rotini, penne, and thin spaghetti)
Marinara Sauce or Tomato Basil Sauce
Canned Sliced Mushrooms
Protein Bars (Fit and Active)
Wheat Thins
Oatmeal (Steel Cut, and Quick Cook)
Stevia in the Raw
Various Green Teas
Cocoa Powder
Dark Chocolate Chips
Extra Virgin Olive Oil
Balsamic Vinegar
Honey
Chicken Broth
Nuts (almond, cashew, peanuts, pistachios)

Frequently In Our House

Fresh and Frozen Strawberries
Frozen Blueberries
Various Fresh Fruits (depending on sales, pineapple, blueberries, raspberries, etc)
Avocado
Eggplant
Zuchinni
Squash (various types: acorn, spaghetti, butternut)
Asparagus
Feta Cheese
Sun Dried Tomatoes
Bagel Thins (whole wheat)
Celery
Cherry Tomatoes
Whole Tomatoes
Baby Carrots
Black Olives
Various Frozen Veggies (brussel sprouts, asparagus, green beans, mixed veg: good things to keep on hand so you have quick options and don’t have to resort to fast food when you’re in a hurry!)
Cheese (Brie, brick cheese, light spreadable cheese wedges, whipped cream cheese)
Almonds (used to always be in the house, but Jesse got sick after eating too many!)
Quick Cook Meals (IE frozen veggie stir-fries that we can add whatever we want to)
Canned Coconut Milk (I like to make fresh green curry stir-fries with this)
Artichoke Hearts
Whole Grain Tortilla Chips
Whole Wheat Wraps
Salsa
Unsweetened Apple Sauce


We do buy other things, but these are the things that can be found most frequently in my kitchen. I try to keep healthy options on hand. Below are pictures of very typical meals in our home. We also do a lot of snacking. Cereal, peanut butter bread (with a touch of honey if I am craving sweets), and peanut butter greek yogurt (in my recipes section) are typical snacks for me. I do enjoy baking, and I try to make healthier versions of traditional baked goods like Fat Free Whole Wheat Blueberry Muffins (made with greek yogurt and applesauce). All of the recipes that I have shared are things we would typically eat at home. 

If you guys have any delicious recipes or ideas that you use at home, please feel free to share!

Melissa

PS I do most of my shopping at Aldi’s because they have really great prices, and lots of options. 

Plain Tuna with Cheese Spread, and fresh Spinach on a Whole Wheat Sandwich Thin with a side of Fresh Pineapple

Balsamic and Honey Grilled Eggplant with fresh Spinach and Hummus on a Whole Wheat Sandwich Thin with Red Grapes

Grilled Chicken with Steamed Broccoli, and homemade green tea with a frozen fresh fruit skewer (pineapple, blueberries, and red grapes)

Grilled or Baked Salmon over fresh Spinach with red Grapes and Sun Dried Tomatoes

Fresh Spinach with Market Fresh Steamed Veggies and Sun Dried Tomatos (Listed in my recipes, and super quick/easy)

Grilled Salmon with Mixed Veggies and Extra Virgin Olive Oil

Baked Chicken with Steamed Broccoli

Baked Eggplant with fresh Spinach and Tomato Basil Sauce

Salmon with Brie Cheese, fresh Spinach and Green beans (seasoned with some old bay and lemon pepper)

Green Curry Shrimp and Vegetable Stir-fry over Brown Rice

Veggie Stuffed Omelette with 1 egg and 3 egg whites. Stuffed with Spinach, Mushrooms, diced Tomatoes, and Veggie Slice Pepper Jack Cheese.

I really LOVE sushi. This is a mixed plate (Salmon, Tuna, Shrimp, California Roll)
Fresh Spinach, avocado, red grapes, sliced chicken. (I didn’t use dressing, but if I did it would be plain balsamic vinegar or freshly squeezed lemon)
Whole Wheat Wrap, Spinach, Feta, and Chicken

Whole Wheat Wrap, Spinach, Chicken, Avocado and Red Grapes

Melissa Bender Diet

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Hi Everyone,


Many people have been asking about my diet. I am going to share some pictures to give you an idea of what I eat, and list some foods that I might have on a typical day. 


Any of the recipes that I share on my blog are things that I would normally eat. 

Breakfast:

A very typical breakfast for me is 1-2 eggs, fresh spinach leaves, and a whole wheat sandwich thin with a little bit of cream cheese. I also have a cup of coffee (a big cup!) with french vanilla creamer. In this picture I had steal cut pumpkin oatmeal. If I am really hungry I might have Peanut Butter Greek Yogurt (but I generally save that for lunch). I also have about 16 ounces of water. 

At lunch I generally have a salad. The one in the picture above is pretty typical, but I might have chicken or tuna instead of salmon. Obviously I really like fresh baby spinach, I put in some red grapes, and sun dried tomatoes. Sometimes I add sliced strawberries, and some sliced almonds or sesame seeds. I also have a small green apple, and a cup of yogurt. Sometimes I have vanilla yogurt with some fresh fruit and granola. Other times I have the Peanut Butter Greek yogurt (1 cup) in the recipe link above. 

I also bring some nuts or a granola bar, and an extra apple or banana with me for a snack. I am usually hungry before lunch, and on my way home from work, so I make sure I have snacks. I also have another 16 ounces of water, and have generally had a bottle of water with lunch, and another throughout the day. If I am still hungry when I get home from work I have a slice of whole wheat bread with some peanut butter, or a small bowl of cereal. 

This is a picture of a dinner I had recently. In this picture I am having salmon and mixed vegetables. We also had some egg rolls with dinner this night. Normally I wouldn’t have salmon for both lunch and dinner. One would be chicken. Some type of whole wheat pasta, or brown rice would be typical additions to our evening meal. Another typical dinner would be whole wheat penne with tomato basil sauce, spinach leaves, and mushrooms. I will also have more water with dinner. 

If I am still hungry in the evening I have some more veggies, cereal, yogurt, or frozen banana “ice cream.” I may make that tonight to share some pictures and the recipe. It’s not uncommon for me to snack on some Triscuits or wheat thins at some point during the day. 



That’s a pretty typical day for me. I will try to take some more photos of my meals. I listen to my body, and eat when I am hungry. I eat many times throughout the day, and I drink water all day long. 

Hopefully this gives you an idea of my diet. I try to eat many veggies, and whole foods. I also like to prepare extra salmon, chicken, or pasta (whatever we have for dinner) so I have some to bring with me to work the next day. Eggplant is another common dinner item at my house. 

If you guys have any questions let me know!
Melissa