Chris Sandel is a nutritionist and runs the company 7 Health. He specialises in helping clients ending dieting, reproductive issues and disordered eating and he’s on the blog to take us through his typical day of food.
As a nutritionist people often want to know what I eat, what exercise I do and how I keep “healthy”. So let me describe an average day in my life.
I wake up between 6-7am and make breakfast. I’m someone who eats a lot of food and I like a decent breakfast. Typically it will be a couple of eggs that are scrambled or fried, often I’ll add some grated cheese to them while cooking.
Alongside this, I have a decent chunk of carbohydrates. Often this will be something like potatoes or sweet potatoes as these really keep me going. Other times I will have some fruit salad made up of mango, banana, berries and some yoghurt. Or other days I’ll stew a couple of apples and pears to have this with the eggs.
Pancakes are probably another favourite and I’ll make them once or twice a week. I have them with hearty lashings of butter and maple syrup.
All these are accompanied with a cup of coffee (white) that I’ll add some gelatine to (it’s totally tasteless but provides some extra protein).
After breakfast, I take the dog for a walk for about 40 to 70 minutes. I live in the Kent countryside and can walk out my front door in any direction and be amongst beautiful fields, forest and greenery. Getting out in this fresh air (even when it’s miserable winter weather) is the perfect way for me to start the day.
Two or three days a week I go and do a circuits class at 8:30am. It’s at a private gym that has been created in a barn and is run by two personal trainers who own the property. It’s only a few minutes drive from my place. The facilities are amazing and both the PT’s know their stuff. A great mix of kettlebells, body weight exercises and other heavier weight exercises.
On occasion, I have a mid-morning snack. I’m a big fan of dairy and do well on it so I always have a selection of cheeses in the house. As a snack, I’ll often have some cheese and biscuits or cheese and fruit or dried fruit. I regularly make chicken liver pate so I’ll have this for a snack on some crackers.
I try and make a batch of soup each week, in reality, it probably happens a couple times a month. Soup is something I’ll have as a snack in the winter months.
Lunch is a large meal, often my biggest of the day. Because I work from home I have the luxury of being able to prepare my own food. That being said, I am also someone who can eat in a functional way.
Food doesn’t have to be this orgasmic affair at every meal; I’m perfectly happy just getting something in even it others might think it is boring or things that wouldn’t normally go together.
Some of my regular lunches are jacket potatoes with tuna or beans and vegetables; daal with white rice; stir fry vegetables with white rice and some form of protein; roasted root vegetables with some meat. I often have left overs for lunch so any of the dinner items (which I’ll cover shortly) can also become my lunch.
In the afternoon, I’ll go for another walk with the dog at some point. Sometimes this is at 2pm, sometimes it’s not until 6pm, but it will happen. This time the walk is more like 30-40 minutes and depends on how long I walked for in the morning and how busy my day is. Overall I usually walk around 6-8km per day (much more if I play a round of golf, which in the less rainy months is a couple times a week).
The afternoon snack is similar to the morning one; sometimes it happens, sometimes it doesn’t. If it is going to happen, it similar to the things I’d have in the morning.
Dinner time can vary depending on what’s on. I have two client days a week and often the evening is busy on these days as this is when people are free. I do all consults from my home so there’s no travel involved once I’m done, it can just mess with the time I eat. So dinner is eaten anywhere between 7:30pm and 9:30pm.
Some of the things that I regularly make are fish cakes, fish curry, lasagna, spaghetti Bolognese, oxtail stew, chicken broth with noodles, roast chicken, beef shot ribs, steamed fish, mussels with linguine. I don’t follow any rules like “no carbs in the evening” and again have a pretty decent amount in the evening with root vegetables and white rice being my staples.
I don’t want to give the impression that I always do my own cooking or that I never get take aways or eat out. This probably happens once or twice a week and would normally be: pizza, fish and chips, Thai or a meal at the pub.
I normally read in bed before going to sleep and at any one time have 6-7 books that that I’m making my way through. While in bed I have a cup of Rooibos tea that I add some gelatine too. With this I have a couple of pieces of Montezuma’s chocolate, Sea Dog is my favourite. By 10 or 10:30 I’m falling asleep.
So this is a typical day in my life. I know nutritionists are meant to live off green smoothies, lots of salad and endless “superfoods”. These foods aren’t really a regular facet of my diet and I tend to go for heartier, more calorie dense foods. It just works for me. It’s what I have learned my body needs and so it’s what I give it.
For more information about Chris, you can visit his website (7 Health) or follow him on Facebook.
*Frame does not encourage one particular ‘type’ of eating or diet. All opinions are those of Chris Sandel and reference foods that agree with him as part of a balanced lifestyle.