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What I Eat In A Day: Daily Grub Diary #4

what I ate today

Summer has come and gone! I spent the entire summer trying to find a groove in my work-life balance. Early mornings were my necessity to maximize my days with my kids. Now that I have almost mastered that balance we have another “new normal.”

I’ve realized new normals come often in life and we can choose to whine about it OR we can choose to kick its BUTT.

I chose the latter! So, here’s my updated what I ate today, and how I managed to eat so well during a busy day. 

What I Ate Today

Wednesday, July 26th

Wake Up: 4.30 alarm clock leads me directly to COFFEE! Lately, I have been replacing the butter in my coffee with coconut oil!

Breakfast

Breakfast has slowly become my favorite meal of the day (my husband loves that). I actually used to hate breakfast because I didn’t get very creative in the kitchen with it.  Once I worked towards discovering new foods I love for breakfast, it was on!

I was in desperate need of grocery shopping and I ate zero veggies all day the day before. S0 I stocked up and started getting them in early that day.

I used my KitchenAid spiralizer and made a huge batch of zucchini noodles for the rest of the week. While those spun, I also sliced 2 ounces of baby creamer potatoes that I had already meal prepped in my Instant Pot. Then, I sauteed them in the pan with a light spray of olive oil until golden brown.

I created zoodle nests (still raw) and topped each with potatoes and a runny yolk.

(Want to fill your body with real food to look and feel your best, even when you’re busy? Check out my Feel Amazing Naked challenge by clicking here.)

This was a nutritious and filling breakfast. I mean, just look at that serving size! And while I was at it, I prepped the same for the next day’s breakfast! While things cooked, I also laid out shrimp and lean ground beef to defrost for our dinner.

Lunch

Today was a working lunch. I knew I was deep in the middle of client emails, writing, and projects. So, I reached for an easy protein packed lunch. Today it was my favorite tuna from Trader Joe’s atop a bed of arugula (make sure to add in those greens) along with Milton’s gluten free rice crackers.

Want to download my Trader Joe’s Shopping List?

For a little sweet something after I ate, I also reached for my obsession right now — a Figgy Pop.

Today I worked out in the afternoon. Now, this isn’t my favorite time of day. I tend to just feel more fatigued and slow because it isn’t my regular routine. The 8-9 am workout window is my jam, and I’ve grown used to that instead of working out in the afternoon.

Pre-Workout Snack

For a pre-workout snack, I prepared one of my go-tos. A rice cake with 2 tablespoons PB fit (mixed with water to create a creamy texture) and ½ sliced banana.  However, I’ve been really enjoying Lundberg’s newer rice cake stackers.  They are more thin and crispy and I like the overall crunchiness much more.  I feel like it’s a faux chip.

Dinner

Dinner was exceptionally amazing if I do say so myself.

The kids (and my husband and I too) love the homemade chips I make. Tonight I decided to make tostada shells instead of regular chips.

While the meat sauteed in pans, I followed my homemade tortilla chip recipe (sans the cutting step) and allowed the shells to bake in the oven.

One of the main reasons I was inspired that evening to make tostadas was because a friend had also brought me fresh sweet corn from a farm in northern Arizona. I popped it in the microwave for about two minutes to soften it up and then cut it off the cob into a bowl.

Next, I added in fresh chopped cilantro, a dash of salt and lime juice to create a fresh, flavor-packed, and easy salsa to go on top of the tostadas.

As a “glue” for the tostada fixings I also mashed avocado and mixed in plain Greek yogurt to spread it a bit further (roughly 1:1 ratios).  The flavor is still rich in avocado taste but higher in protein, so it will help keep the whole family fuller, longer!

Evening Snack

I still mentally enjoy a snack after dinner.  I get great questions about what time frame is too late to eat. It is really a loaded question and depends on your normal schedule, meal size, and type of food making up the snack or meal.

Late evening meals of indulgent proportions that are not nutrient dense are vastly different in effect than consuming a nutrient dense, small portioned meal prior to bed. Research suggests that there may be positive effects for eating meals closer to bedtime as well.

I personally try to leave my digestive system to rest for 12 hours a day and typically try to finish my last snack before 7 to 8 pm and don’t eat breakfast until 7 to 8 the following morning.

I had just made fresh Cashew pecan butter the day before so I saved for some of it as a treat during the day.  Then I topped it with a few Enjoy Life Chips and boom, I was completely content! It was a sweet treat that didn’t have me feeling guilty or overindulgent. And that’s what I ate today!

Want To Download My Costco Shopping List?

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What healthy meals do you like to prepare on your busy days?

Work Hard Be Kind,

AWalk

Daily Grub Diary #3: What I Ate In A Day

Daily Grub Diary #3

We are all such creatures of habit.  We tend to eat the foods we were raised on, shop in the same grocery stores and order the same things when we go out to eat.

I hate food habit.  I joke with people and say I have food (and workout) A.D.D.  I don’t like eating the same exact thing every day and I feel the same about my workouts.  I get bored fast and need something new to keep me motivated and compliant.  I think that is one of the main reasons I fell in love with Crossfit.

But I too fall victim to redundancy and have a few staples I gravitate towards in my busy life.  I am always open to suggestions and love when current and past clients send me food they think I must try (so keep it coming)!

I began my Grub Diaries to share with people what I eat in order add a little diversity into their own diet and get out of a food rut.  You can visit diary 1 here and diary two here.

Tired of the same food routine in your life?  Download my Trader Joe’s “Must Have” shopping list to add some diversity to your weekly menu!

What I ate on April 13, 2017

 

Breakfast

My coffee is still more like a ritual.  I go to bed dreaming of it and wake up sprinting for it.  I guess I could be dreaming of worse, right?!?!

For breakfast I fried 1 whole and 2 egg whites up in a quick spray of olive oil.  I am often asked what I do with yolks.  My pets are the lucky recipients of those yolks most mornings and they are right at my feet waiting for them.

Alongside the eggs I toasted 2 slices of Little Northern Bakehouse Millet and Chia Seed bread. I spread 1 tablespoon of Costco Organic Peanut Butter between the 2 slices and 1 tablespoon of Crofters Superfruit Jam.  I recently found the Superfruit flavor and it has ZERO added cane sugar in it, just fruit.

 

While breakfast cooked I threw a Chuck Roast into the Crock Pot to cook all day with 1 jar of mild banana peppers to make my own version of Italian beef.

 

 

Lunch:

The night before I had made one of our favorite recipes, a Paleo spin on Olive Garden’s Zuppa Toscana.  I use  a modified version of the recipe from www.tastesoflizzyt.com. I usually leave out the bacon or butter to reduce fat.  In my opinion, you just don’t need it. I also use white sweet potatoes for a hint of sweet to the savory flavor of the soup.  I saute the meat and then let it cook with the broth, and potatoes and spices all day.  Then roughly a ½ hour before we eat I add in fresh shredded kale and 1 cup coconut milk as the recipe suggests.  And I promise, you can’t even taste a hint of the coconut flavor in it.  I think it tastes even yummier the day after too.

 

Snack:

I was still a bit hungry after the soup so I opted for some veggies to leave more space in my day for dinner (because I love what was to come).  So I sliced up some cucs and mini sweet peppers, poured 1-2 tablespoons of Apple Cider Vinegar over top with salt and pepper to taste.  So yummy!

 

Pre-Workout:

About two hours after lunch I knew I would be grabbing the kids from school and sneaking in a quick workout.  I hate working out hungry.  I feel like it zaps the energy right out of me.

My pre-workout snack was a rice cake topped with 1 tablespoon PB Fit and half a sliced banana (and I ate the other half alone).  This is a go-to snack for me. The crunch, with the sweet and salty makes me happy.

Dinner:

I wanted to share a super simple recipe in this post that you can prep ahead and can fit into a busy life. My house smelled fantastic all day with the chuck roast cooking in my Crock pot.

About thirty minutes before it was done I sauteed cauliflower rice in 1 teaspoon avocado oil (you can easily leave this out to save room on fat) and a small amount of vegetable broth to soften.  I love cauliflower rice to add volume to a rice dish and to sneak in that additional vegetable serving. In another pan I followed the directions on the Lundberg Basmati rice to prep it and boom…it was so dang good.

 

Bedtime Snack:

I love a snack somewhere after dinner but not too close to bed.  It is never anything heavy and frequently it is this: 1 tablespoon of my fresh homemade cashew pecan butter (recipe coming soon to the blog) that I save for all day and a few Enjoy Life Chocolate Chips.

So, cheers to food diversity and continually trying something new while still working in that something we love each day.

P.S. Do you want to shop for some of my favorite finds from above along with others from Trader Joe’s? Click HERE to get my Must-Have Trader Joe’s Macro Friendly and Gluten Free Finds!

Work Hard Be Kind,

AWalk

Daily Grubb Diary #2

Dang — I swear I blinked and it was 2017. My first daily grub diary was well received and gave people some simple ideas that they can incorporate into their day.  So, here I go again, sharing me getting my grub on.

Gimme All The Food

Since November 1st I have been working toward being in a surplus on intake or “massing” phase (at least that is the cool way of saying it).  Really it is just a purpose-driven phase of weight gain, not an “eat all the Oreos you can” kind of weight gain. I am lifting much more and doing much less cardio to try and gain muscle in the process.

It has been awesome and perfect time around the holidays when life is a bit crazy for sure.  So far, I am up 7 pounds from my starting weight and working for another few, nice and controlled. I eat a lot and I love it. It won’t always be this way, but I look forward to what the pay off will be on the flip side. So here’s what I ate today for weight gain.

(Want to make healthier choices with your food? Check out my Feel Amazing Naked challenge by clicking here.)

What I Ate In A Day, Monday, January 2nd, 2017

5:00 Am Wakeup and Pre-Workout:

I was up early this morning to start my lifting before coaching so my normal routine was a bit interrupted. Usually, my breakfast serves as my pre-workout as well. I don’t typically train early so today I ate something small to top off my tank but not upset my belly.

Today it was leftover Krusteaz Gluten Free Pancakes. We have a Sunday morning tradition of a big family breakfast as my hubby is coming off shift and the start of our weekend begins. I lucked out with some leftover pancakes — yes! On top of them, I spread a current addiction of mine, the Wildfriends Pumpkin Peanut Butter that a friend introduced me to. So good! And both were perfect for a pre-workout carb up! And of course, I enjoyed my usual morning coffee. Before I left the house I put out chicken breasts to defrost to keep me on track for dinner time.

 

 

 

Post Workout Snack

After my lifting session, I took my normal whey protein shake and topped it off with a go-to of mine… baby food. I know, weird right? But it is so simple, great quality, and easy if I have to work or coach right after I lift. That morning I had one of my favorites, Happy Baby Spinach, Apples and Kale flavor.

 

 

 

Snack #2

I never leave home without snacks. It’s not just for my kids, but for me too. Ask my husband (and my parents), I go from zero to HANGRY real fast. A few hours into coaching I was starving and got in a quick snack, an Rx Bar. I love these bars. Simple ingredients like dates, some type of nut(s) and egg whites are all they’re made up of.  The Chocolate Sea Salt and Maple are my favorite.  (Click here to check out the awesome variety pack on Amazon).

 

Lunch

Finally. It was lunchtime! I have been on a major sushi kick lately. I crave it all the time, so naturally, I can’t deprive my body. I just need the Omega 3s. I love a local sushi restaurant that offers some great lunch specials. I opted for the Bento Box on this day which included 2 pieces of tuna sashimi, 2 pieces of salmon sashimi, a 5 (huge) piece California Roll, 3 oz Teriyaki chicken, seaweed salad and cucumber salad. It was AMAZING!

 

 

 

 

 

Just as a note: You shouldn’t have to be a victim to the scale and you shouldn’t ignore your goals either. I eat out now and then and use my food awareness to help me make my food choices. I know both the consequence and the reward of eating out now and then…and I am content with accepting both at the right time.

Dinner

I was in desperate need of doing some grocery shopping after the holidays, so I had to get creative with what I had at home. I opted for a new recipe I wanted to make after trying it a New Year’s Eve party. It was Gluten Free Girl’s Brussel Sprout Salad and I happened to have the sprouts and just got a few fresh pomegranates from a friend.

It was incredible, and so delicious. I dialed down some of the olive oil in the dressing and passed on the cheese this time and it was still super good. Along with the salad, I browned a few chicken breasts in a pan with garlic and spices and opted for some Earthbound Sweet Potatoes I had in my freezer.  The whole meal turned out so good and the kids and hubby loved it just as much as I did. I seriously love when I have to get creative with what’s at home and then they all love it!

 

 

 

So there it is. Just another day in the life of me, seeking balance and trying to fuel my body. It is never perfect but each day is mindful, consistent, and different than the next. Variety is the spice of life —literally!

What are your favorite healthy options when eating out?

Work Hard, Be Kind,

AWalk

My Daily Grub Diary #1

I am only one person in a sea of people on a quest to live a healthy lifestyle. If you would have told me ten years ago that I would own my own nutritional coaching business I would have thought you were CRAZY! But somehow all the planets aligned and have led me to this place. It is an awesome place to be to have the opportunity to sincerely change lives. Not just by helping people lose weight or to set a personal record in the gym. But to be able to shift a person’s food mindset into a healthy place is the greatest gratification.

A frequent question I get from clients is “What do you eat each day?”. I am an open book when it comes to what I eat, although I do have hesitations about sharing because I don’t want someone to judge their current place in their own nutritional journey against the one I’ve been leading for years. The piece that I really do think is valuable is the logic, the timing, and the meal combinations that go into a day’s worth of meals. I am simple, nothing overly gourmet. I love to make and eat just plain, simple, real food.

So these requests inspired me to share “My Daily Grub Diary”, or a what I eat daily, to help people better understand that planning, preparing, and being what I call “food aware” is completely doable. Whether you have been on a health journey for years or are just looking for ideas on how to eat more clean, my what I eat daily blog posts are for you.

I also think it is important to know where I am in my nutritional journey. I’m currently eating for strength. I am slowly increasing my intake in a controlled fashion to build muscle, strength, and scale weight. My training consists of 4 strength sessions and 2 conditioning sessions per week (in a perfect #momlife world). I am just a mom trying to achieve my nutritional goals and keep my sanity.

(Ready to stop putting your health on the backburner? Check out my Feel Amazing Naked challenge by clicking here.)

What I Eat Daily: Wednesday, October 12th, 2016

P.S. I chose a Wednesday to show you that in my most crazy day of the week, I nailed my nutrition goals.

4:30 am – Wake up

Yes, I get up between 4:30 and 5 am every single day. The only day I don’t wake up this early is Sunday. I’ll sometimes sleep until 6:30 am then. I work a part-time job from home, run my own small business, and write for my blog. Needless to say, I have a large to-do list. Early mornings are my quiet time to put in a few hours of work or reading before my kiddos wake up and Mommy duty calls. When I wake up, I try my best to down a full glass of water to start my day with a little hydration.

Coffeeandfrother-tiny

Next — coffee time! I really didn’t even start liking coffee until after I had kids. It must have been survival mode inspired. It is a treat in my day and I’d chose my coffee version any day over Starbucks.  I usually prepare my own latte with coffee, milk, butter, and a bit of maple syrup.

7:30 am – Breakfast

My breakfast often doubles as my pre-workout meal. I typically try and eat breakfast with my kiddos and then head to the gym after I drop them off. I cooked up 1 egg and 1 additional egg white, over medium, to go on top of hash browns. There are few things better for breakfast in my opinion than a runny yolk over potatoes! I also had a few strawberries on the side.

While I made breakfast for us, I also threw 3 pounds of chicken breast with some simple chicken broth, salt, pepper, and fresh garlic into the Crockpot to cook on low all day. Wednesday is gymnastics and football practice for my family, so I make sure my meals are simple and easy for our quick turnaround between activities.

8:30 am – Pre Workout Snack

I love being able to squeeze in a pre-workout snack with some good fat and carbs. I try to choose the most wholesome and quick option as possible. One of my favorite options is an apple cinnamon Larabar. I was hungry already and knew I’d starve during training if I didn’t have some good fats on board. Since I am in a strength gaining phase, I will take fat before a workout. If I were more into a weight loss or maintenance mode, I would personally avoid fat around workouts altogether.

Post Workout

This is the time that I usually prefer to take something in a liquid form. It gets back into the bloodstream a bit faster and falls into that “magic” window.  I usually ha ave ½ serving of my whey protein, 14 grams, shake mixed with 6 oz or so of water. I also try and have some type of fast acting carbohydrates. Today I had planned for a banana and then totally left it sitting on my counter. Luckily I dug through my gym bag and found a fruit leather that I keep on hand for my kids! BOOM! It was my lucky day.

Lunch

After I workout, I typically have my next meal an hour or so afterward.  Today, I was craving a turkey burger. That’s the great thing about healthy eating. I can have whatever I want, and not feel guilty about it because I make a few changes to fit my lifestyle and goals. Anyway, I browned my turkey burger in a skillet with a light spray of olive oil and ate it on top of fresh greens. On the side, I made ¼ cup of white rice.

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Afternoon Snack

Today is a crazy transition from school to gymnastics to football.  I planned for my Afternoon Pick Me Up Shake to have on the road.  It is the perfect combination of macros and a little afternoon “sweet” treat to help me get through the rest of the day, without the crankiness.

Dinner

Tonight my Crockpot chicken turned into buffalo chicken stuffed sweet potatoes. It had to be something fast before football practice. I microwaved 2 large sweet potatoes for the family to share. Once soft and cooked throughout, I piled on my shredded chicken and topped with buffalo sauce and a bit of Greek Yogurt. We also had a side of greens.

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Bedtime Snack

When my kiddos go to bed, my hubby and I settle in for a little Netflix and chill, or I’ll use the time to work again. I look forward to a snack at this time of night. Tonight it was a brown rice cake, 1 tablespoon organic peanut butter, and my current obsession — pumpkin butter!

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This gives you an idea of one day, in the scope of many, of how I balance my intake at mealtimes, around workouts, for snacks, and amidst the crazy schedule, we keep! It takes effort in planning but comes with great reward.

(Want to learn how to fill your body with real food to look and feel your best? Check out my Feel Amazing Naked challenge by clicking here.)

What are some of your favorite healthy snacks?

Work Hard Be Kind,

AWalk