Life as a Superfoodie & Mindful Living Expert at On Target Living
As the the Registered Dietitian and motivational speaker my family-owned health and performance company--I travel the world-teaching people the secrets to living a healthy lifestyle that is fun, flavorful, sexy, and repeatable. AKA: Delicious.
As a superfoodie (emphasis on eating nutrient dense whole foods)-- most of my day is spent munching on the foods found in the center of this Food Target.
This Food Target was created by my father, Chris Johnson, Founder & CEO of On Target Living. It was created to show you how to eat a balance of carbs, proteins, and fats with an emphasis on quality. (Our version of the food pyramid)
6:30am/7:00am: Wake Up!
I always wake up with a plan—a plan with how I am going to make the most of my day. This starts with my morning superfood routine. As soon as I wake up, I head to the kitchen. I chug a large glass of ionized water and instantly feel refreshed. (For my birthday several years ago, I asked for a water ionizer. It was one of the best gifts I have ever received and will last forever—providing me an unlimited source of oxygenated alkaline water). Bring on the magic water!
I then prepare my wheatgrass by dropping 3 ice cubes in a glass of water, which I then let melt and drink with purpose. (This frozen ice cube form ships directly from Canada allowing it to be unpasteurized and full of the good stuff). I find it to be very earthy and refreshing—most people think it tastes like grass. Understandable, I suppose.
Wheatgrass is the highest mineral source in the world, with over 90 minerals. Since this particular wheatgrass comes from Canada, it will be unpasteurized and full of digestive enzymes and minerals. And because Canada contains the most ideal climate for growing wheatgrass deep within the soil, it will be extra rich in minerals like calcium and magnesium. See why we love it here.
In my profession, I constantly hear people talking about healthy foods being too expensive—especially wheatgrass. I usually ask them “is your health a priority?” “What would you pay to not get sick, feel good everyday, and perform at your best?” To me, my health is priceless. After all, I only get one body in this life. On another note, I live in downtown Chicago and life can be very expensive—rent, parking, groceries, restaurants, the list goes on…however, buying my wheatgrass every month is something I can never afford to give up!
After preparing my wheatgrass (which takes approximately 2 seconds), I then go about my morning with brushing my teeth and putting on my workout clothes. Just the simple act of putting on workout clothes can motivate you to work out. Before heading to the gym I usually eliminate (yes I mean poop!) We all do it right?! So why don’t we ever talk about it? Ideally, you should be eliminating first thing in the morning when you wake up. This is a sign that your body has cleansed and did what it needed to during your sleep cycles. Your poop schedule is a great indicator of overall health (immune healthy, gut health).
Before I head out the door, I take a shot of cod liver oil. Who doesn’t like to take shots?
I absolutely love my Nordic Naturals Orange Flavored Cod Liver Oil—sourced from the Norwegian Seas. This omega 3 fat contains EPA & DHA all of which contributes to a healthy heart, brain, hormonal balance, and decreased inflammation. Because the liver of the cod is naturally high in vitamin D, it is a great way to get in everything I need. Did you know that one tablespoon of cod liver oil is the same as taking 14 gel tablets? Bring on the oil baby!
7:30am: Mindful Movement
I find that starting my day with some sort of daily movement is magical. Whether it is a run, a walk with a friend, a workout at my gym or my new favorite, yoga. There are so many more benefits to exercise than just weight loss. I move my body to feel good, distress, stay focused, and improve my mood. At the gym, I always have structure and usually spend an hour doing the following:
- 3 minutes of dynamic warm-up (stretching exercises)
- 5 minutes of foundational yoga poses (squats, lunges, dancer, half moon)
- 20-25 minutes of high intensity/interval cardio (Stairmaster, Treadmill, ARC Trainer, or AMT)
- Strength training using weights or my own body weight (spilt routines—chest/back, shoulder/arms, lower body)
- Core/cool down stretches (foam roll, core/back exercises)
Wham. Bam. Thank You Mam!
Remember, it’s the feel good benefits that are so great and are what truly have you coming back for more.
8:30am: Shower & Rejuvenate
9:00am: Breakfast. Start My Work Day.
While eating my oatmeal on the run cereal (1/2 cup of rolled oats, cinnamon, raisins, walnuts, cacao nibs, and hemp coconut milk)
Sometimes I sprinkle with a little ground flaxseeds or chia seeds for an extra omega 3 boost!
I usually write a list of all the things I want to accomplish for the day or any outstanding projects that need my attention. I usually start by catching up on some morning emails that may be time sensitive and then diving right in to my tasks at hand.
12:00pm: Snack Time
(Fresh fruit, handful of nuts, or a homemade muffin)
1:00pm: Lunch (Mixed greens salad of some sort)
2:00pm: Organic Turmeric Ginger or Hot Lemon Water
3:00pm: Snack Time
(Dried mangos, apple with nut butter, flaxseed/chia pudding or coconut water)
5:30/6:00pm: Work Day Is Over. White Space Begins.
I work for my family- owned health and performance training company and have the most amazing team. Although, I absolutely love what I do (teaching people how to live healthier and happier is truly my passion), I do very much look forward to when my work- day is over and the time I get to spend with my new husband when he gets home from work. I try to make a point to finish all of my work tasks before he comes home so that I can be fully present when he walks through the door. After all, he truly is the most important thing and someone I plan to spend the rest of my life with. My to-do list can wait when he walks in the door.
Our night together starts with making a healthy and delicious home cooked meal. Similar to this cookie sheet meal below of organic chicken breast, asparagus, and yellow potatoes.
Our dinners usually include a balance of foods found in the center of the food target—all nutritious and super flavorful. I especially love cooking with Nutiva Coconut Oil when I can! It’s a delicious way to add healthy fats to the diet.
Did you know that cooking more meals at home is the first step in getting healthier? When rates of home cooking go down, obesity goes up. On top of it being more nutritious, cooking is also a great way to connect with the people you love. I find that preparing dinner and eating dinner is a perfect time to share meaningful conversation.
After dinner, we usually do something fun together like watch a TV show, movie, go on a walk, play a board game, or just sit and talk. This white space and downtime allows me to recharge my batteries so that I can perform even better the next day.
When the night calls for dessert--make banana ice cream! Simply, blend frozen bananas in a food processor and voila! I especially love mixing in almond butter and topping with cacao nibs. Who knew something so healthy could be so delicious?#yum
I usually plan my bedtime according to what time I have to get up in the morning. I try to always plan for 7-8 hours of sleep each night. I consider sleep a super power. It allows you to be in a completely different state of consciousness allowing your body to super charge!
If I am having a hard time unwinding from the day, I usually treat myself to an Epsom salt bath. Epsom salt is rich in the calming mineral, magnesium, which can help to improve sleep.
Although, this is a snapshot of what my perfect day looks like—not everyday looks like this. Because my work takes me in lots of different directions, I am contently on the go.
Over the years I have found a sustainable plan that I can live by while still enjoying the things I love. I call it the 80/20 rule. It’s my guide to living deliciously. 80% of the time I eat my superfoods (found in the center of the Food Target) and 20% of the time I make room for the things I love.
Wine. Dinner with friends. Birthday cake. Mom’s home cooking.
I always plan ahead and make every meal/snack count. Why waste your 20% on a boring bagel at the airport when you can have something so much more rewarding.
Tips for Keeping Me Extra Healthy
Water and spirulina & chlorella! I always make an effort to drink half my body weight in ounces of water each day. It’s great for digestion and for energy!
I never leave the house without my spirulina & chlorella. I consider this my super power multivitamin. It’s real food molded into a tablet and is loaded with cleansing chlorophyll and immune building nucleic acids, which help to strengthen my gut health and fend off anything that comes my way. Did you know that 99% of your immune system lives in your gut?
I usually take 20-30 tablets per day (swallow—never chew). Did you know that 20 tablets also provides you will 3 grams of protein?
I also never leave home without these super pills--especially when I travel.
“Eventually, the small steps you take will be become habits that you never break. After all, it’s a lifestyle, not a diet.”