WIAW #2

Here’s another example of everything I eat and drink in a typical day. Read more about the details here. Remember, the goal is NOT TO COMPARE yourself to others. We all have different lifestyles, calorie needs, activity levels and food preferences.

Without further adieu, here is WIAW round two. These showcase my eats (and drinks) from Wednesday.

Breakfast 7am:

Apple pie oatmeal with a big, melty spoonful of almond butter + coffee

Even on the days I don’t have class, I can only “sleep in” until the late hour of 6:45am.

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Snack-11am

KIND bar

I instruct a 45 minute spin class at noon on Wednesdays so I always have a pre-workout snack beforehand to keep me fueled and to prevent me from eating my entire fridge when I get home. This flavor is AWESOME!

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Lunch -1:30pm

Leftover roasted veggies + 2 fried eggs + hummus

Random, but delicious, nutritious and filling. I wanted to clean out the contents of my fridge.

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Dinner-5:15am

Salmon burger w/cheese and guac + baked sweet potato + steamed veggies

No afternoon snack needed since I had to have an early dinner due to graduate assistantship work I had to do back on campus. Again, something fast and easy.

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Snack-8:30pm

Yogurt + granola + raisins

Early dinner definitely means a nighttime snack!

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And there you go! This represents a typical day for me. I usually gravitate towards 3 meals and 2-3 snacks throughout the day. It’s really important to eat regularly to keep that metabolism going. Obviously this changes on the day, my appetite, and what’s going on too so it’s important to always LISTEN TO YOUR BODY!!!

See what everybody else is eating here!

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Apple Pie Oatmeal

This morning I am running my coldest race ever. It’s a Cupid 5K and it is currently 4 degrees out…you better believe I’m doing everything I can to build up as much body heat as I can before my mom and I brave the elements. That includes wearing three layers of pants and thermal shirts plus two hats, all while bundled up in front of the heater.

I also made a hearty bowl of these delicious, warming apple pie oats this morning to fuel me through. These are so, so good and are a stick-to-your-ribs kind of meal. They definitely start your day off on the right foot and will keep you full until lunch. Although they do require a stovetop (as opposed to the microwave like my other oatmeal recipes), it’s worth the wee bit of extra time and is completely necessary in order for the apple to soften all the way. Plus, this recipe serves two, so you can always save the second portion for breakfast the next day. Enjoy and stay warm!

 

Apple Pie Oatmeal

Serves 2

Ingredients:

1 cup rolled oats

1Tbs. ground flaxseed (optional)

1 apple, chopped

2 Tbs. dried cherries or raisins (optional)

1 Tbs. brown sugar

½ tsp. vanilla

cinnamon to taste

pinch of nutmeg

2 cups milk

nuts or nut butter (optional)

Directions:

Combine oats, flax, apple, spices and milk in a medium-sized saucepan on medium-high heat. Bring to a boil then reduce to low and simmer until desired consistency is reached. Add brown sugar, vanilla, dried fruit and nuts. Serves two, or divide in half and save the other portion for later.

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Why I don’t believe in the “10,000 Steps Per Day” Rule

Ten-thousand. That’s the number of steps we are told to get each day in order to be “healthy”. While I do believe it is extremely important to engage in an active lifestyle, I question this notion. Despite their potential for extra motivation, far too many people become a slave to today’s popular fitness devices (i.e. the Fitbit). This can prove detrimental in the following ways:

1.) Failure to look at the whole picture-Most devices only count steps and fail to take into account other forms of physical activity such as lifting, cycling, the elliptical, yoga, etc. Despite living what I consider a super active lifestyle, rarely do I ever meet the 10,000 step recommendation. In fact, I find it nearly impossible even though I workout regularly and walk to, from and around campus all day long.

2.) Takes the “fun” out of fitness-Someone may opt out of an activity they genuinely enjoy just so they can reach a number. For example, one might be craving a good yoga sesh, but decides to force themself to go for a run instead. Similarly, they may avoid taking any important rest days even though our bodies need them to rebuild, repair and build muscle.

3.) Becomes disordered-When reaching a specific number controls your life, this turns into a disordered habit. I know some people who will literally walk in circles or will put their device on their pet in order to reach their recommended steps. Not okay.

*Left: Walked around campus & taught a 13 mile spin class. Only 4,000 steps…

*Right: Walked to/from the gym (2.5 miles total), took a 45 min. strength class, AND walked to/from campus (another 2 miles). Still didn’t reach 10,000 steps.

I want to end by saying that I do think fitness trackers and the 10,000 steps/day guidelines are beneficial for some individuals. These include those whom:

  • Work desk jobs
  • Are new to fitness and/or use walking as their primary exercise
  • Are trying to lose weight (and for the right reasons)
  • Are trying to increase their activity level (medical reasons, overall health, etc.)

In sum, one should not be using fitness trackers simply to hit a magical number each day. Instead, they should be used as extra motivators because movement simply makes you feel good. Which isn’t that what life’s all about? Doing things that enhance your life and provide you with joy, not those that take away from it and make you miserable

One-pot Veggie Mexican Skillet (Two Ways!)

You won’t need Chipotle ever again after making this easy, customizable Mexican skillet recipe. This recipe was a result of a massive craving I was having for Mexican food one night. Specifically for guacamole. I could have just eaten an entire container of guac with chips (let’s be real), but knew I needed a more substantial, nutritious dinner. Thus, this delicious recipe was born which I still topped with #alltheguac.

Originally, I made this recipe in the vegetarian version with just a can of beans. Since then, I have experimented with it and substituted cooked and shredded chicken. Both versions are fantastic! Packed with veggies and lean protein and I bet you already have most of these ingredients on hand. Plus, there’s only one pot you need to wash. Winning. Oh, and it’s fantastic with a homemade margarita.

One-pot Veggie Mexican Skillet (Two Ways!)

Serves 6

Vegetarian Version

Ingredients:

1 15oz. can black beans, drained & rinsed

1 C salsa (I used Newman’s Own medium)

1 tsp. chili powder

½ tsp. garlic powder

8 oz. mushrooms, chopped

½ large bell pepper, chopped

1 C tomatoes, diced

½ onion chopped

3 C spinach, chopped

1 Tbs. olive oil

1 C shredded cheese (I used a combination of pepper jack and sharp cheddar)

Additional toppings (guacamole, low-fat sour cream, diced tomatoes, etc.)

 

Chicken Version

Ingredients:

2 large chicken breasts, cooked and shredded

1 C salsa (I used Newman’s Own medium)

1 tsp. chili powder

½ tsp. garlic powder

8 oz. mushrooms, chopped

½ large bell pepper, chopped

1 C tomatoes, diced

½ onion chopped

3 C spinach, chopped

1 Tbs. olive oil

4 small corn tortilla, torn into bite-sized pieces

Additional toppings (guacamole, low-fat sour cream, diced tomatoes, etc.)

 

Directions:

Heat a large skillet on medium heat. Add olive oil, onion, pepper, mushrooms and spices. Sauté for 3-4 minutes until cooked. Add beans/chicken, salsa, tomatoes and spinach. Top with cheese and cover. Turn heat down to low and cook until cheese has melted. Enjoy!