Everybody asks, or at least wonders these questions a few times a week, if not daily...

What does she eat? What should I eat? Is this healthy?

Well, we are nosey and are going to ask those questions, starting with our instructors and staff. 

Welcome to the first installment of what we like to call "How We Eat." This will be a combined series of blogs, videos and social media focused around just that, how we eat.

We're catching up with Michelle Falcone, Ride and Blended Ride instructor at our Willow and River Studios. Not only was Michelle once a client with us, she started by taking Zumba with us! Now for the past four years, Michelle has been a beloved instructor, who also balances her full-time job as People & Culture Manager at lululemon.

Clearly Michelle has a ton on her plate and fueling herself for a busy day is super important. Read all about Michelle's day, straight from here, with our WiO Nutrition two cents added in!


Check out at the studios essentia water. It is purified, enhanced with pure minerals, and electrolyte infused; and at a pH of 9.5.

Check out at the studios essentia water. It is purified, enhanced with pure minerals, and electrolyte infused; and at a pH of 9.5.

Wake-Up Time

Water + Black Coffee.

I am a morning workout girl and like to indulge in a hearty breakfast after I get my sweat on! 

 

WiO Nutrition: Hydration is #1 priority when you wake up. You've been fasting all night, hopefully getting a solid 7-9 hours of sleep, with your body working hard to rebuild. But if you are going to work out, we suggest a light snack, anywhere between 100-150 calories. This will not only give you energy, but jump start your metabolism and optimize your body for an event better workout. Try a small banana, or a palm full of almonds before hitting the studio.

If you can't whip an avocado toast up at home like Michelle, our fav is here at Bluestone on Washington Street!

If you can't whip an avocado toast up at home like Michelle, our fav is here at Bluestone on Washington Street!

 

Breakfast

My FAVORITE meal of the day!!

Here are my top two meals: avocado toast with smoked salmon on pumpernickel toast (sprinkled crushed red pepper flakes) or egg whites scrambled (or 2 over easy eggs) with turkey bacon and pumpernickel toast. 

 

WiO Nutrition: This is a great combo of complex carbs, complete protein, and healthy fats. Be sure to use ONLY 1/4 of a half of an avocado, or you'll be making those healthy fats, not so healthy eating out of the recommended portion size. Kick up your toast with Ezekiel Bread - added fiber and protein!

A powerful smoothie can give you power through those late morning slumps before lunch. They are also a great way to add extra fruit and veggies into your day.

A powerful smoothie can give you power through those late morning slumps before lunch. They are also a great way to add extra fruit and veggies into your day.

 

 

Snack

My breakfast really fills me up that I rarely need to snack before lunch time.

If I have a lighter breakfast, I like to whip up a quick smoothie - blueberries, spinach, banana, almond butter, ice/water. 

 

WiO Nutrition: Michelle's smoothie has all the workings for a perfect snack, BUT it is missing one thing. Some plant based protein. Add a low cal, high protein powder from Garden of Eden available at Basic on Washington Street. This added macronutrient will help rebuild those muscles from your early AM workout, and provide you satiety. 

 

 

Michelle loves salads for lunch, and so do we! Lunch hack! If you make your own, use a mason jar, add the dressing in first so it doesn't wilt your greens then shake when ready to eat!

Michelle loves salads for lunch, and so do we! Lunch hack! If you make your own, use a mason jar, add the dressing in first so it doesn't wilt your greens then shake when ready to eat!

Lunch

Typically a salad with either chicken or tuna fish and a whole mess of vegetables.

I also enjoy a hearty quinoa bowl if I have a lighter breakfast that morning. 

 

WiO Nutrition: This is our fav lunch too! It's a mid-day check in on how you are doing meeting your allotted vegetables for the day. Plus because there's so many added veggies and greens, it'll force you to take your time and eat it. There is a lot to be said about being mindful during meal times. The biggest connect in your body is between your brain and your stomach. Give you mind time to enjoy, and your stomach will be satisfied too!

Creating a snack that appeals to all your taste buds is the key to success. Michelle's snack gives you a little crunch and a little savory taste.

Creating a snack that appeals to all your taste buds is the key to success. Michelle's snack gives you a little crunch and a little savory taste.

 

 

Snack

Carrots or some "Snack Factory Pretzel Chips" with Jalapeño Hummus (it's my favorite Sabra flavor!)

 

WiO Nutrition: Can't knock the snack game Michelle has. We all love some dips and chips. Be on the look out for portion size here. Hummus is about 2 tbs for 100-calories and depending on what you are dipping it in, will drive up or down your calories. Every snack should be somewhere between 100-200 calories. Choose a cracker that is high in fiber and has 3-5 grams of protein. We like Mary's Gone Crackers. They are gluten free, and you can eat 10-crackers for around 100-calories.

 

To replicate Michelle's dinner, and get it slightly lower in carbs, add an extra serving of vegetables, and try a naturally gluten free grain like millet, featured above.

To replicate Michelle's dinner, and get it slightly lower in carbs, add an extra serving of vegetables, and try a naturally gluten free grain like millet, featured above.

 

Dinner

It's a running joke with my fiance that my "go to" dinner to cook - aka the only thing I am good at cooking - is roasted salmon with a side of steamed vegetables and sweet potato fries. For takeout my favorite go-to salad is the 'Endive Salad' at "Frankie and Ava's." I always add grilled shrimp to it for my protein. And I would be lying if I didn't mention that my all time favorite dinner meal is PIZZA. I'd eat pizza all day every day if calories didn't count! 

 

WiO Nutrition: All of Michelle's dinner choices are good. She plays the right move with the Endive Salad by adding a lean protein to it. When it comes to pizza, as long as it is a treat, add it to your weekly meals. 2-small slices will do just the trick!

 

If you can't grab fro-yo out, you can always whip up a cool mock-fro-yo with frozen bananas, frozen strawberries and a dollop of honey. Low cal, but super tasty.

If you can't grab fro-yo out, you can always whip up a cool mock-fro-yo with frozen bananas, frozen strawberries and a dollop of honey. Low cal, but super tasty.

 

Snack

Our Favorite afternoon pick me up is an iced coffee especially in the summer time months!

If we are still hungry after dinner I do love frozen yogurt! Coffee flavor with blueberries and coconut shavings please!

 

WiO Nutrition: There is nothing wrong with a small treat daily, as long as you haven't been treating yourself all day. We are allotted 100-200 discretionary calories a day. So maybe its fro-yo, like Michelle, or some dark chocolate. The most important thing is portion size!

These are a great brand of gummy vitamins. You should always read the label with these though to ensure you are not getting added fillers.

These are a great brand of gummy vitamins. You should always read the label with these though to ensure you are not getting added fillers.


 

 

Bed Time

My two 'Olly' multi-vitamins.

They are delicious gummies, so I consider them a treat too. 

 

WiO Nutrition: Supplements are a hot topic, and everyone has a feeling on them. Our philosophy is that a multi-vitamin is a good addition to your daily habits. It is a CYA in the event you do not have a perfect day eating. Everything else you most likely do not need, unless you are diagnosed with a deficiency by a medical professional. We love multivitamins from Rainbow Light, they have an added probiotic too!

We can't deny it. La Croix is our fav sparkling water brand too!

We can't deny it. La Croix is our fav sparkling water brand too!


 

Sipping all day

Blackberry Cucumber flavored La Croix.

I'm obsessed. 

 

WiO Nutrition: As long as your sparkling water doesn't have sodium included or give you indigestion, you are in the clear to sip. We recommend hitting that minimum of 64-ounces per day in low or no-calorie beverages. Michelle could mix it up a little and add stilled water into her hydration plan. A little squeeze of lemon and lime, and it is a much more pleasurable experience than plain water. 

 


There you have it! How Michelle eats on a busy day. She is making great choices and keeping her body fueled. Her daily diet comes in right under 1800-calories a day, she is eating 90-grams of protein with great choices of lean proteins like salmon, and hitting her fiber goals of at least 25-grams per day. In our book, Michelle gets a A+ for eating healthy and making smart decisions. View our conversation on YouTube to hear more from Michelle and I. 

Check back regularly for more insights into How We Eat with other instructors and staff. Don't forget to follow-us @WiONutrition on Instagram and Facebook.

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