This week is my first week participating in What I Ate Wednesdays! Before I get to that, I want to talk a little bit about small decisions. When life gets hectic, which it always does, I notice that I have trouble sticking with small healthy habits. I rarely skip my workouts or have a completely nutritionally off day but I find myself making small decisions - a handful of chips here, some extra chocolate there - and before I know it, I've done that for a week straight and I don't feel my best.
This week has been a bit more manageable than the previous weeks which means my nutrition has been better than it was last week. Of course, not every day is perfect but rather than being perfect (because that doesn't exist) I'm trying to focus I practicing those little decisions that add up at the end of the day. The main thing, for me, is being conscious of those decisions. Having awareness means I can stop, think about it, and really tune into my mind and body.
To me, living a healthy lifestyle isn't about being strict or deprivation, it's about little decisions that you make every day. Practicing making those decisions every day makes it easier - eventually those decisions aren't so difficult. This week, my main goal is practicing having a substantial afternoon snack. Usually, I graze when I get home and end up eating just to eat and never feel satisfied. Just like any other skill, cultivating awareness about small devious takes practice and conscious effort.
What are your thoughts on the importance of small decisions? What are favorite mindful awareness strategies?
So without further ado, let's get to the main event! Here is a peek at what I ate on Monday.
6am: BCAAs before my workout. 8:00am: more BCAAs post workout. 9am: more BCAAs As I've mentioned before, I follow an Intermittent Fasting protocol with a 10/14 feeding/fasting window. I love, love, love this approach and honestly don't even feel hungry until 10am.
10am: Meal 1 - 3 egg whites, 1/3 cup almond meal, 1/3 banana all mixed up and cooked topped with 1 tbsp. homemade mixed nut butter (peanut & almond)
11:30am: Small apple - my hands are not the best for scaling. I wear a size 4.5 ring and could honestly use a 4 or 3.5 if my knuckles weren't so big - in short, I've got crazy tiny hands.
12pm: Meal 2 - 1 scoop Sunwarrior protein powder, 1 tbsp. ground flax seed, cinnamon, unsweetened almond milk. Gotta love Blender bottles!
2:30pm: Meal 3 - leftover roasted zucchini, summer squash, and onions, kale, and ground turkey with balsamic reduction.
4:00pm: Meal 4 - 1 oz. Wholesome Goodness Marathon Mix from this event (I'm in love with this stuff!) with 1 scoop whey protein powder, unsweetened almond milk, and cinnamon
7:00pm: Meal 5 - roasted lemon & oregano rainbow trout with roasted cabbage and onions (that photo is from my dinner last night since I totally blanked on taking a photo on Monday). I forgot how much I love rainbow trout - it is so delicious and easy!
1. Preheat oven to 375F. Line baking sheet with foil lightly oil or spray with cooking spray. Lay fish fillets on baking sheet, skin side down. 2. Chop up some fresh herbs (I love rosemary and oregano) and add to fish. Also sprinkle with salt + pepper and just a drizzle of olive oil. 3. Thinly slice some lemons and place on top of the fish. 4. Bake for about 15 minutes or until fish is opaque and flakes easily when touched with fork.
That's it! See you all in a few days with a tasty recipe!