Mitzi's Food and Fitness Diary

Peek inside the routine of a diet and fitness pro

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I have been a registered dietitian and personal trainer for over 16 years, and the questions I'm most commonly asked are about my diet and workout routine.

Mitzi Dulan
Mitzi Dulan
In response, I will now be offering you, literally, snapshots of my daily regimen. Once a month, be sure to visit this blog for my Food and Fitness Diary to see exactly how I eat and exercise.

The entry below is from the first day home after a four-day trip. I always try to get back on track right away.

8 a.m. Breakfast: Oatmeal. I mix one-half cup of uncooked oatmeal with one-half cup of 1 percent organic milk. After heating the mixture in the microwave for 1 minute and 40 seconds, I add another half cup of milk, and top it off with 2 teaspoons of honey and half a teaspoon of cinnamon.

12:30 p.m. Lunch: Open-faced mozzarella and avocado sandwich. My ingredients: one-half of a whole wheat sandwich thin, one-third of an avocado, three slices of mozzarella, two sliced tomatoes, balsamic vinegar, and a pinch of sea salt. Simply layer slices of mozzarella on the sandwich thin. Top it off with slices of tomato and avocado, a dribble of balsamic vinegar, and a sprinkle of salt.

2:30 p.m. Workout: I prefer doing a combination of high-intensity interval training (HIIT) with plyometrics and strength training. It is very efficient and effective. You will see me doing Tabatas, which is a form of HIIT that entails 20 seconds of work followed by 10 seconds of rest. Each Tabata requires eight rounds of an exercise for a total of four minutes. On this day, I performed the following exercises for a total workout time of 25 minutes.

• 1 Burpee Tabata: Stand with your feet shoulder-width apart and your arms at your sides. Push your hips back, bend your knees, and lower your body into as deep a squat as possible. Then, kick legs backward, so that you are in push-up position. Do a push-up, then quickly bring your legs back to the squat position. Stand up quickly and jump. Repeat.

• 1 Jump Squat Tabata: Stand in athletic stance with your arms at your sides. Dip your knees and squat down to get ready to jump. Then, jump explosively as high as you can. When you land, immediately squat down and jump again.

• Walking Lunges: Hold 10-pound weights with arms at a 90-degree angle. Do three sets of 20 reps.

• Standing Squats: Hold 10-pound weights with arms at a 90-degree angle. Do three sets of 15 reps.

• Calf Press: Set the machine at 260 pounds of resistance. Do three sets of 15 reps.

Bicep Curl: Use 15-pound weights for three sets of 12 reps.

• Hammer Curl: Use 15-pound weights for three sets of 12 reps.

6:30 p.m. Dinner: Chicken quesadilla. I fill a whole wheat tortilla with shredded chicken and a mix of mozzarella and cheddar cheese. On the side are half a cup of black beans and fresh orange slices.

Updated on 10/25/2012: Mitzi Dulan is a paid spokesperson for the Hass Avocado Board and the piece has been updated to reflect that relationship.

Hungry for more? Write to eatandrun@usnews.com with your questions, concerns, and feedback.

Mitzi Dulan, RD, CSSD, is a nationally recognized nutrition and fitness expert who inspires people to lose weight and get fit. Mitzi coauthored, with NFL Future Hall-of-Famer Tony Gonzalez, The All-Pro Diet, which helps people eat clean and get lean. Mitzi is team nutritionist for the Kansas City Royals and served as team nutritionist for the Kansas City Chiefs for several years. A sought-after media source for trusted nutrition and fitness advice, Mitzi has been featured in the Wall Street Journal, Shape, Glamour, US Weekly, USA Today, CNN, and FOX News. Mitzi was named one of the "Top 20 Nutrition Experts to Follow on Twitter" by The Huffington Post. Follow Mitzi on Pinterest at NutritionExpert.