{"id":48227,"date":"2016-03-18T07:15:04","date_gmt":"2016-03-18T11:15:04","guid":{"rendered":"http:\/\/dailyburn.com\/life\/?p=48227"},"modified":"2016-07-14T16:00:28","modified_gmt":"2016-07-14T20:00:28","slug":"food-diaries-trainer-mom-erika","status":"publish","type":"post","link":"https:\/\/dailyburn.com\/life\/db\/food-diaries-trainer-mom-erika\/","title":{"rendered":"What This Trainer and Mom Eats in a Day"},"content":{"rendered":"
\"What
Photo (left): Ryan Kelly \/ Daily Burn 365<\/a><\/figcaption><\/figure>\n

For fitness instructor and Daily Burn 365<\/a> trainer Erika Shannon, eating is all about satisfying her palate \u2014\u00a0and powering through the eight workout classes she teaches each week. \u201cI need it for brainpower and physical stamina,\u201d Shannon says.<\/p>\n

But just because she eats clean<\/a> most days, doesn\u2019t mean she\u2019s immune to cravings. \u201cLike a lot of people, I\u2019m an emotional eater. I eat because I think I \u2018deserve it\u2019 or I\u2019ll eat because I\u2019m tired,\u201d she says. That\u2019s why she tries not to banish anything from her diet \u2014 and makes sure to eat a little chocolate every single day. \u201cIf I deprive myself, I\u2019ll want to go overboard,\u201d she says.<\/p>\n

Being a fitness instructor doesn\u2019t give her license to \u201ceat whatever\u201d either, she notes. \u201cI eat often because if I wait to long I get hangry<\/a> and impatient and will eat whatever\u2019s there,\u201d she says. Carefully measuring her portions \u2014\u00a0a habit she\u2019s picked up as a lifelong member of Weight Watchers \u2014\u00a0helps her avoid going overboard on trigger foods like cereal, too.<\/p>\n

Want a peek inside her pantry? Here\u2019s what this fitness instructor (and mom!) eats in a typical day.<\/p>\n

RELATED: <\/strong>Daily Burn 365: New Workouts, 7 Days a Week<\/a><\/p>\n

My Food Diary:\u00a0Daily Burn 365 Trainer\u00a0Erika\u00a0<\/strong><\/h3>\n

\"What
\n<\/strong><\/p>\n

Breakfast: Egg with hot sauce on top of sprouted grain bread with a piece of bacon and an orange
\n<\/strong>Talk about a breakfast of champions! \u201cBreakfast is an important meal for me,\u201d Shannon says. She calls this plate her \u201cultimate combo\u201d: Something functional (protein-packed eggs), something that makes her feel like she\u2019s getting a treat (bacon!) and something that satisfies her sweet tooth (the orange).<\/p>\n

RELATED:<\/strong> 21 Meal Prep Pics from the Healthiest People on Instagram<\/a><\/p>\n

\"What<\/p>\n

Coffee: Black, mixed with a teaspoon of coconut oil
\n<\/strong>Reading about the anti-inflammatory benefits<\/a> of coconut oil inspired Shannon to start mixing a teaspoon of it with her coffee every day. \u201cHealthy fats and healthy oils are really essential to good health,\u201d she says. Blended in her Magic Bullet, she says this mixture is frothy and sweet \u2014\u00a0and tastes great.<\/p>\n

RELATED:<\/strong> Bulletproof Coffee and the Case for Butter as a Health Food<\/a><\/p>\n

\"What
\n<\/strong><\/p>\n

Snack: Apple
\n<\/strong>This trainer\u2019s rule of thumb: Always have a snack on hand. Fruit often satisfies her dessert cravings, too. \u201cI don\u2019t keep a lot of sweets in my house, today an apple was sweet enough for me,\u201d she says.<\/p>\n

\"What
\n<\/strong><\/p>\n

Lunch: Romaine salad with tuna, cannellini beans, tomatoes and lemon-vinaigrette dressing with a green juice
\n<\/strong>\u201cLunch is usually on-the-go or at home working, so I want to keep it on the lighter side so I can still move my body, nothing too heavy,\u201d Shannon says. Working from home makes it tricky to avoid snacking all day, so she makes sure to include a filling protein in every meal. \u201cThe refrigerator and cabinets are really close by but I eat and walk away,\u201d she says.<\/p>\n

RELATED:<\/strong> How to Stop Food Cravings in 10 Minutes or Less<\/a><\/p>\n

\"What
\n<\/strong><\/p>\n

Snack: Chocolate chia pudding
\n<\/strong>\u201cI ate the whole thing, because YOLO,\u201d Shannon says of this sweet snack. By eating a little bit of chocolate every day, Shannon says she never feels bad about indulging.<\/p>\n

RELATED:<\/strong> 10 Delicious Chia Seed Pudding Recipes<\/a><\/p>\n

\"What
\n<\/strong><\/p>\n

Dinner: Slow-cooked chicken fajitas with onion, red pepper and black beans, topped with light shredded cheese and a side of avocado and a quinoa\/brown rice blend
\n<\/strong>Dinnertime is a two-part production as Shannon typically feeds her three-year-old daughter first and makes a separate meal for her and her husband to enjoy later. \u201cI chew gum while I make my daughter\u2019s dinner,\u201d Shannon admits.\u00a0\u201cShe doesn\u2019t eat everything on her plate so it\u2019s very easy to have those little bites of Annie\u2019s Mac and Cheese, which I call \u2018Crack and Cheese!’ …I need to call in the Trident troops!\u201d<\/p>\n

For her meal, Shannon tries to avoid eating red meat or anything too heavy or she finds it interferes with her sleep at night. \u201cAnd my main goal is to sleep well!\u201d she says.<\/p>\n

RELATED:<\/strong> What RDs Really Eat: Daily Burn Coach Nora Minno\u2019s Meal Plan<\/a><\/p>\n

\"What
\n<\/strong><\/p>\n

Dessert: Six dark chocolate-covered almonds
\n<\/strong>The key to dominating dessert without feeling guilty: \u201cI take six almonds at a time and put the thing away!\u201d Shannon says. \u201cIf I keep it in front of me, I\u2019ll mindlessly eat them.\u201d<\/p>\n

Want to work out with Erika Shannon? Head to DailyBurn.com\/365<\/a> for your free 30-day trial<\/a>.<\/em><\/strong><\/p>\n","protected":false},"excerpt":{"rendered":"

The one rule Daily Burn 365 trainer Erika Shannon swears by: Eat chocolate every single day. Here\u2019s what a typical 24 hours of eating looks like for her. <\/p>\n","protected":false},"author":53,"featured_media":0,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"_seopress_robots_primary_cat":"","_seopress_titles_title":"","_seopress_titles_desc":"","_seopress_robots_index":"","site-sidebar-layout":"default","site-content-layout":"","ast-site-content-layout":"","site-content-style":"default","site-sidebar-style":"default","ast-global-header-display":"","ast-banner-title-visibility":"","ast-main-header-display":"","ast-hfb-above-header-display":"","ast-hfb-below-header-display":"","ast-hfb-mobile-header-display":"","site-post-title":"","ast-breadcrumbs-content":"","ast-featured-img":"","footer-sml-layout":"","theme-transparent-header-meta":"","adv-header-id-meta":"","stick-header-meta":"","header-above-stick-meta":"","header-main-stick-meta":"","header-below-stick-meta":"","astra-migrate-meta-layouts":"default","ast-page-background-enabled":"default","ast-page-background-meta":{"desktop":{"background-color":"var(--ast-global-color-4)","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""},"tablet":{"background-color":"","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""},"mobile":{"background-color":"","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""}},"ast-content-background-meta":{"desktop":{"background-color":"var(--ast-global-color-5)","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""},"tablet":{"background-color":"var(--ast-global-color-5)","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""},"mobile":{"background-color":"var(--ast-global-color-5)","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""}},"footnotes":""},"categories":[300,298],"tags":[291,313,41,51,347,359],"class_list":["post-48227","post","type-post","status-publish","format-standard","hentry","category-db365","category-db","tag-clean-eating","tag-daily-burn-365","tag-diets","tag-food-choices","tag-tax1family","tag-tax2breastfeeding"],"acf":[],"_links":{"self":[{"href":"https:\/\/dailyburn.com\/life\/wp-json\/wp\/v2\/posts\/48227","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/dailyburn.com\/life\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/dailyburn.com\/life\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/dailyburn.com\/life\/wp-json\/wp\/v2\/users\/53"}],"replies":[{"embeddable":true,"href":"https:\/\/dailyburn.com\/life\/wp-json\/wp\/v2\/comments?post=48227"}],"version-history":[{"count":0,"href":"https:\/\/dailyburn.com\/life\/wp-json\/wp\/v2\/posts\/48227\/revisions"}],"wp:attachment":[{"href":"https:\/\/dailyburn.com\/life\/wp-json\/wp\/v2\/media?parent=48227"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/dailyburn.com\/life\/wp-json\/wp\/v2\/categories?post=48227"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/dailyburn.com\/life\/wp-json\/wp\/v2\/tags?post=48227"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}