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Ask Maria: What Does a Health Coach Eat?

December 20, 2013

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Hi, I’m Maria Marlowe, a Certified Health Coach and author of Detox without the Deprivation. I love to explain why you are what you eat and have made it my mission to help the world get healthy through better nutrition. In the“Ask Health Coach Maria” series, I answer frequently asked questions that relate to health and wellness.

As a Health Coach, I spend a good part of my day asking people what they eat. Recently though, a client flipped the question on to me: “What does a Health Coach eat?”

While my diet changes depending on the season and my mood, in general, here is what I typically eat:

Breakfast

  • Fruit: In warmer months, I tend to just eat a few pieces of fruit, such as apples, clementines, bananas, oranges, berries, pears, and melon. In cooler months I love apple or pear slices with raw almond butter.
  • Smoothies: I love smoothies because you can pack so much nutritional goodness in them. I usually just throw together whatever I have in the house, but some of my favorite additions are banana, chia gel, and ginger.
  • Oatmeal: In cooler months, I love oatmeal to warm me up. I switch up the toppings to keep it fresh. I usually add walnuts and diced apple or pear.
  • Chia seed pudding. One of my absolute favorite breakfasts: Coconut Chia Seed Pudding.
  • Gluten-free power toast: Millet toast with raw almond butter, pumpkin seeds, and sliced banana, pear, or apple on top.

Lunch

  • Leftovers: If I’m lucky, I have leftovers from the last night’s dinner and can just heat and go.
  • Salad: In warmer months I love huge salads. I start with a base of baby greens, like arugula, and top with copious amounts of beans, veggies, nuts, and seeds.
  • Macro bowl: In cooler months, I prefer a heartier and warming dish, like a macro bowl, which has a good mix of whole grains, beans, steamed greens or veggies and sauerkraut.  

Dinner

  • Greens and beans: This is a combo made in heaven. I start by sautéing onions and garlic, add in spices like turmeric, cumin, and cayenne, and then add one head of dark leafy greens and one can of beans. My favorite combo is kale and chickpeas.
  • Quinoa bowls: I start with a base of quinoa, which cooks in 10 minutes, and then top with a variety of veggies, mushrooms, and beans.
  • Curry: Curry is one of my favorite foods. It’s so easy to make – you just need coconut milk and curry paste. I like to cook cauliflower and chickpeas in it, and have brown rice on the side.
  • Soup: In winter I love a good, warming and filling soup, like this Hearty Lentil Soup.

Snacks

  • Fruit: I love bananas, apples, and clementines, because they come in a single serve package and are easy to throw in your bag.
  • Nuts and seeds: Almonds and other nuts make a great snack because they are so satisfying. Research shows they even help with weight loss. Stick to one or two handfuls. 
  • Dried figs: I am not a huge fan of dried fruit, but I adore fresh figs, so when they are out of season, I get my fix with the dried variety once in a while. Usually, 2 or 3 are all you need.

Drinks

  • Water! It’s the only thing I drink. Sometimes I add lemon, and in colder months, I’ll make tea.  

Have a burning question for a Health Coach? Ask me by leaving a comment below. I may just use your question in my next post!

Maria publishes a weekly blog and newsletter filled with healthy plant-based recipes and nutrition tips. Connect with Maria on her website, Facebook, and Instagram.