What I Ate Wednesday
What I Ate Wednesday is a popular link-up between food bloggers, started by Jenn at Peas and Crayons, to showcase what they typically eat in a day. I debated for a long time whether or not I would participate when I started the blog, and ultimately decided that I did want to participate. Personally, I have found seeing how other's eat in a day inspiring and reassuring that I was not the only crazy person out there stuffing food in my face every two hours. As a dietitian I constantly preach to others about the importance of eating consistently, getting enough nutrients from your diet, and listening to your body and eating intuitively. Yet we live in a world where less is more, and even as a dietitian, I sometimes questioned myself. I want to show the good and the bad with my diet. There is no 'perfect' way to eat, 'clean' eating means something different to every person, and everyone's nutritional needs are different. You do you ;)
Today's "WIAW" is from this past Monday, the day I started this blog!
*Note I do not always measure my food- I just provided measurements to help provide a sense of the amount I was eating.
I always start my day off with lots of water to re-hydrate after sleeping, and a shot of apple cider vinegar diluted with water, I find it helps 'move things along' digestively (and apple cider vinegar provides many health benefits to our bodies)...Afterwards I had a matcha tea latte (made with matcha, coconut milk and almond milk, and liquid stevia). I alternate between matcha, coffee (with coconut milk and MCT oil) and warm lemon with water, depends on if I am working out in the morning and how I am feeling.
About an hour or so later, around 6am I enjoyed breakfast. Breakfast time always varies depending on if I am working out and my hunger levels upon waking, but generally it is always within the first hour or two of waking up. I tend to be most hungry in the beginning part of the day, although today for some reason today I was hungry all. day. long.
Today's breakfast was loaded oatmeal, made with 1/2 cup make ahead steel cut oats, 1 egg white, 1 T grass fed whey protein powder, 2 T PB2 and 1/2 banana. Topped with 1 T peanut butter, a few frozen raspberries, and probably about 1/2 T hemp seeds and 1 T cacao nibs.
I made some unpictured chai tea (from Trader Joes) when I got to work, but ended up only drinking half of it. I am pretty caffeine sensitive, and I could tell I had had enough from the matcha, so I I didn't finish it. Sometimes breakfast holds me over until lunch, and sometimes it doesn't. Around 10:30am I enjoyed this energy bite I made during food prep on Sunday, as I was getting too hungry and my lunch break was still an hour or two away.
Around 12pm, I ate my packed lunch- roasted sweet potato wedges, green beans, roasted beets, chicken breasts all topped with Trader Joe's hot pepper jelly and sweet and spicy mustard (maybe 1/2 T of each?) Most of this meal came from items I food prepped on Sunday.
And after lunch, I enjoyed some homemade kombucha (in an old GT bottle). Cheers for probiotics!
Typically lunch holds me over until 3-4pm, but today I was so hungry! Around 2pm I started getting hungry so I enjoyed my snacks throughout the afternoon- another energy bite, hard boiled egg, a small handful of trail mix and a cara cara orange.
So many things can affect our hunger levels, but listening to your body is so important. I didn't get great sleep the night before (probably too excited about launching my blog!) and it was a much needed rest day after some killer workouts the week before. I was hungry and ready for dinner when I got off work, so I devoured dinner right around 5pm.
Dinner was pad thai- shrimp, broccoli, kale, carrots sauteed in a little bit of coconut oil, with about a 1/2 cup of brown basmati rice and a sauce I threw together (about 1 T peanut butter, 1 T low sodium soy sauce, 1 T apple cider vinegar and some grated ginger). I also added some extra ginger and turmeric to the veggies while cooking, for some extra anti-inflammatory power and made the sauce with apple cider vinegar as I love to eat probiotics with my food to help aid in digestion. Topped with sriracha and pickled ginger. Always.
And because I ate my dinner way early than expected, I was hungry again by about 7pm.
Tonight's smoothie was made with about a cup of tropical frozen fruit blend, PB2, 1/2 scoop of my grass fed protein powder and coconut milk. Topped with cacao nibs, #obsessed.
And that's it. No exercise, just had active rest day by walking lots with my pup, Porter. Lots and lots of water (I drink about at least a gallon or so a day). I went to bed pretty early that night as well, sleep is so. so. important!
Do you feel more hungry on your rest days or days you get less sleep?
Do you enjoy reading What I Ate Wednesday posts?