what he ate wednesday

Posted by on Feb 13, 2013 in what I ate today | 0 comments

Rob - 2012My name is Rob Howard, and I am Courtney’s husband.  Courtney asked me to write a guest blog detailing what I ate today.


A little background – about 18 months ago I started to invest more time and energy into my overall health.  Prior to that I really didn’t pay much attention to it.  I’ve never been overweight and have always been very active in different sports, such as ice hockey.  However, I certainly wasn’t fit.  I didn’t pay much attention to what I put in my body, ate a lot of sugar, and was lucky to get in a couple glasses of water a day.


I don’t know why, but in September of 2012, I decided to sign up for a triathlon (indoors at Lifetime Fitness) and something happened: running, swimming and biking soon became something I was addicted to, and to be competitive, I wanted to shed the unnecessary pounds and invest in myself.


I’m incredibly fortunate to have an in-house nutritionist to guide my eating.  Courtney buys really healthy food and we don’t keep any junk food in our house or soda — most of the bad eating I did was at work or traveling.  I travel a lot for work and this makes it even more difficult to make healthy choices.  But what has helped me the most, besides dramatically increasing the cardio I do, is tracking my calories.


I use MyFitnessPal on my iPhone.  I’ve become very diligent about tracking what I eat and I’ve found – and other studies have proven this – that tracking what I eat helps me manage how much I eat.  It wasn’t as much about losing weight, but making sure I ate the right foods for the type of work my body was doing.  My food goal was to decrease my bad carb intake (harder than you think), increase my protein, and to cut out as many processed foods as I could.


I’ve still got a long way to go.  But I have found that over time as I’ve eaten less processed foods and cut back on the carbs and sugar (excluding fruits and whole grains) that I feel better.  I haven’t completely cut out gluten from my diet, but I’m definitely gluten-lite.


Here is what a typical Wednesday looks like for me.  I’m early in the season for training for my next triathlons.


6:30 AM – Breakfast

2013-02-13 06.07.43I eat almost the same thing every morning: greek yogurt.  Packed with protein and low in calories – I think it is a perfect food.

  • 1.3 cups of Fage 0% Greek Yogurt
  • 1/2 sliced apple
  • 1/4 cup walnuts
  • Tbsp honey




7:25 AM – Gym

SONY DSCToday was biceps and back followed by about 30 minutes of hard intervals on the bike.

  • Whole Foods 365 Chocolate Protein + water




11:35 AM – Lunch

2013-02-13 11.50.15My lunch meeting got cancelled and I didn’t bring lunch today so I went to my standby: Chipotle.  Usually I bring lunch in and while you can eat somewhat healthy, its the sodium that is the killer.

  • 3 Barbacoa hard tacos (no sour cream), but added guacamole



3:45 PM – Snack Time

My weak point of the day, I start cruising our office scavenging chocolate.

  • Hershey mini
  • Cutie Orange


6:30 PM – Dinner

SONY DSCAgain, I’m fortunate to have a live-in health coach

  • Harvest Soup with Chicken Sausage:  onion, garlic, red potatoes, fennel bulb, carrots, broccoli, chicken sausage, and seasonings




7:45 PM – Gym 

SONY DSCDrop my daughter off at volley ball practice and head to the pool for a 1500 yard swim.

  • Whole Foods 365 Chocolate Protein + water
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