On the Run with Mitzi

A day in the life of a dietician

By SHARE

Here is my diet and exercise diary on a recent, crazy day of life as a working mom.

8:30 a.m. Breakfast: Greek yogurt, banana, and water. (Greek yogurt is not only delicious, but higher in protein and lower in sugar than regular yogurt.)

• One 5.3-ounce container of nonfat, vanilla-flavored Greek yogurt

• One banana

• 24 ounces of water

Greek yogurt

1 p.m. Lunch: Store-bought Middle Eastern salad from Trader Joe's.

• 8 ounces of salad, with chickpeas, black beans, tomatoes, dried mint, lemon juice, cider vinegar, and sea salt

• 24 ounces of water

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2:30 p.m. Workout: 20 minutes

• Tabata No. 1: Four rounds of 20 seconds of jump squats, followed by 10 seconds of rest

• Tabata No. 2: Four rounds of 20 seconds of burpees, followed by 10 seconds of rest

• Walking lunges: Five sets of walking lunges (over a distance of 40 feet), holding 10-pound weights

• Bicep curls: Three sets of 12 curls, using 12-pound weights

• Hammer curls: Three sets of 12 curls, using 12-pound weights

4:30 p.m. Treat: One piece of Trader Joe's Dark Chocolate Caramel Wedges.

• One wedge—70 percent cocoa and only 30 calories

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6:30 p.m. Dinner: Ham sandwich, cheese, and carrots.

• 1 whole-wheat sandwich thin

• 1 wedge of Laughing Cow Light Blue Cheese (only 35 calories of creamy deliciousness)

• 3 slices Applegate ham

• 1 tablespoon mustard

• 5 baby carrots

• 24 ounces of water

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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.