The Daily Dish of a Nutrition Genius Week 3


Brrrrrrrr it sure is getting cold here in Rochester, NY!! Despite the cold I am determined to keep up with my running schedule so on this chilly morning I got my butt out of bed and went for a fasted 6.5 mile run in the snow.

After my run my first priority was re-hydrating so I started with 1 tsp of magnesium powder mixed with 12 oz of water. As you know from Nutrition Genius Radio Episode 12: Post-Workout we like to reserve our highest carbohydrate meal for after workouts to replenish our muscle glycogen and help rebuild our tissues.

This is how I did it…


About 9:00 am after a fasted 6.5 mile runIMG_20141117_093345644_HDR-001

Confession: I am totally guessing, using my well-trained dietitian eyes, on the portion sizes. I was hungry, there was no time for measuring.

Not pictured here because I didn’t think to add it until I was halfway through my bowl was 1/4 cup of local, organic granola also found at the Rochester Public Market. This isn’t something I normally eat (I prefer home made granola so I can control the sweetness) but after a long run I wanted a little extra carbohydrate so I added some to my yogurt.


1:20 pm


  • 2 hard boiled eggs chopped and topped with salt, pepper, paprika, and garlic powder
  • 1 cup of green beans
  • 1 medium tomato sliced and topped with salt and pepper
  • 12 oz water (throughout the work day)
  • 8 oz hot water with peppermint essential oil

No need to scold me about eating at my desk and not paying attention to my food. I had a co-worker in my office and we were chatting it up over this meal 🙂


3:40 pm


  • 3 Brazil nuts
  • 12 oz water with fresh squeezed lemon


6:30 pm


  • All the pastured bacon
  • A massive plate of kale and red onions sauteed in all the pastured bacon fat
  • 12 oz water with fresh squeezed lemon

Again, I have no idea on portion sizes here. I ate more bacon than I normally do but since I wasn’t having a starch with dinner and I wanted to make sure I ate enough! (Okay, maybe I also wanted it cause it’s tasty 🙂

Finally, I always finish my day with cup of herbal tea before bed. Today’s tea of choice was chamomile. 

What was/is on your daily dish?! Share with us here or on Facebook, Twitter and/or Instagram (Sassy & Pearl).



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