By Zoe Bradbury
It’s no secret that food is a big part of a healthy lifestyle. You can be putting in hard hours at the gym, but if your diet is off, your progress will be too.
This is something that Bondi-based nutritionist, health coach and personal trainer Nik Toth tells her clients all the time.
‘It can be so frustrating to feel like you’re doing everything you can and not seeing the results you want’, says Nik.
‘But there’s no point pushing yourself in the gym if you’re not thinking about your food as well!’
For Nik, eating a healthy, balanced diet is a top priority.
She says that this doesn’t have to mean giving up your favourite foods or eating out.
‘I don’t always make my own meals, or control exactly what goes into my foods,’ she says.
‘But when I eat out, I make careful choices. There are always swaps you can make or menu options you can choose to make sure that you stay on track and still enjoy life. This is so easy in Sydney, because there are so many amazing, healthy places you can grab something quick to eat from.’
To give you an idea of what a typical day of eating looks like for Nik, here is the inside scoop on this Bondi nutritionist’s day on a plate.
“I start my day with my workout and then head home and meditate. I love starting my mornings this way to centre myself and clear my mind for the day ahead. After my meditation, I eat breakfast at around 9.30am.
Breakfast is usually something like a slice of toasted paleo bread, with avocado and an egg and a side of veggies. I try to include both cooked vegetables (I like to sauté them in a little ghee) and fermented vegetables – fermented foods are so great for your gut! It’s important to always have a balanced meal, with a source of protein, good quality carbs and healthy fats.”
“For lunch, if I’m not at home I try to find something quick and healthy to eat on the go. One of my favourite places is Fishbowl in Bondi Beach. Poke is such a delicious, nutritious meal – I recommend it as a healthy takeaway option for a lot of my clients.
I get a tuna poke bowl and choose shredded cabbage for my base. I normally eat lunch around 1 pm or 1.30pm.”
“I try to limit my eating to about an eight-hour window during the day to give my body time to digest and rest overnight.
This means that I eat dinner very early – around 5 pm or 5.30 pm! I like to eat something really nourishing and comforting to finish my day, like this vegetarian lentil dahl from my website.
I love making a big batch of this and then freezing half for days when I’m in a rush or don’t feel like cooking. I try to incorporate some plant-based meals like this one into my diet several times a week.”
“I’m not a snacker! I feel more satisfied eating three nourishing meals during the day. In winter, though, I drink a lot of herbal teas, like green tea and chai, if I feel like I need something next to me as I work.
Sometimes I even just like to drink hot water. In summer, I love to make infused water – I just add strawberries or mint to a big bottle of water and let it infuse in the fridge. It’s such a delicious way to stay hydrated.”
Want to know more of Nik’s top health and fitness tips? Click here to read her interview with Bondi Beauty.
Nik runs a successful health coaching business and splits her time between Bondi Beach and Bali. For more of her easy recipes and health tips, you can find her website here and follow her on Instagram here.
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