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. Good morning my fellow foodies! Today's delicious eats are from this past Thursday. I started the day off with chugging lots of water, taking a shot of diluted apple cider vinegar, and my version of bulletproof coffee. Made with 1 cup of dark roast coffee, 1 T MCT coconut oil, 1 heaping T coconut cream, 1/2 tsp maca blend, freshly grated nutmeg and liquid stevia. I recently got asked to do a post for a more in-depth explanation of why I drink my coffee like this, and I thought that was a wonderful idea! I'll try to have that post up this weekend or next week.
I also had a 1/2 banana for pre-workout fuel.
Today was a gym-before-work day, focusing on shoulders/triceps/chest. I follow a training scheme developed by Fuel for the Soul. Right now I am half way through an 8 week 'endurance' phase. I am lifting lighter weights, with more reps, incorporating triple drop sets and supersets as well as HIIT (high intensity interval training) exercises in between sets to keep my heart rate up and make the work out a metabolic workout. Yup, you can definitely get in some cardio and burn fat when strength training. HIIT increases your EPOC (exercise post oxygen consumption rate) and muscle burns more calories at rest. I love science :)
For post-workout fuel, I like to incorporate all macronutrients into the meal, with an emphasis on carbohydrates and protein. Carbohydrates replenish glycogen stores after working out and protein helps rebuild and repair my cells and tissues (aka #gainz).
Breakfast/post-workout fuel was 2 Double Dose Bakery blueberry waffles, an orange & ginger Siggi's Greek yogurt, 1 T peanut butter and a sprinkle of Blissful Eats blueberry honey granola and frozen berries. I have been out of town a lot lately and unable to food prep, so I have been buying items like waffles and granola to help. It is more cost effective to make it myself, but sometimes I will buy them during busy times. These products are still made with good quality ingredients, and meet my expectations for nutrition and taste!
I have also re-introduced some dairy back into my diet. I just love yogurt so much! I seem to be okay with Siggi's yogurt, and just have to remember to not over-do it. As with almost all foods, if I eat too much of it (even healthy things like Brussels sprouts and sweet potatoes) it seems to exacerbate my IBS. And that's kinda what I do...I tend to get a kick on a certain food and eat it obsessively :) Good lesson learned, that all foods, even healthy foods, are not good in excess (especially when you have stomach issues)!
Morning snackage included an energy bite and a hardboiled egg. I usually eat snacks in between seeing clients at work, so I need quick and convenient items. That is why you always see energy bites and hb eggs on my daily eats, it is just too easy to pack for work!
Lunch today...well looks gross, but I promise it was delish! A plain Double Dose Bakery waffle, with TJ's smoked apple chicken sausage, 1 hb egg, sauteed kale and brussels sprouts, 1 T TJ's muhammara. YOU GUYS. This stuff is my new obsession! It is made with walnuts, roasted red peppers and pomegranate- and it SO good! I had some dark chocolate covered coffee beans to finish the meal off on a sweet note, and I think I had a homemade kombucha? Honestly, I cannot remember!
Afternoon snackage was a plain brown rice cake with 1 T Wild Friends vanilla espresso almond butter.
Dinner tonight was a leftover chipotle sweet potato burger (frozen a couple weeks ago during food prep) with 1 T muhammara (I told you I am obsessed!), roasted sweet potato wedges, roasted carrots, spinach and curry ketchup (curry + ketchup).
Still a little hungry, I had a snack sized portion of an acai cacao banana smoothie bowl (with added grass fed whey chocolate protein) topped with a sprinkle of granola. I swear this taste like chocolate ice cream! SO delicious. Nick and I were licking the bowls ;)
What kind of items to you buy to help when you cannot food prep?
Have you tried an acai bowl yet? I think I need to add a recipe on this site, soon!
P.S.- Come back tomorrow for an amazing guest post and continuation on my Bringing Balance Post series!