What I eat in a day: weekday edition
On weekends my husband and I like to treat ourselves to some wonderful, good-for-the-soul sweets. Friday nights we get ice cream at a local creamery, Saturday is usually a fun dessert out at dinner, and Sunday afternoon scones are our thing. As much as I love our weekends, I also look forward to moments of self-care and nourishment during the week: indulging in things like clean whole foods, exercise and stretching, and plenty of water.
Before I share a few ideas of what we eat during the week, I’d like to say that wholesome, mindful eating can look different for everyone. From what I’ve learned (& I’m still learning every day), the three most important factors of a healthy diet are variety (eat the rainbow!), portion sizes (listening to our bodies), and food quality (opting for clean, whole foods and limiting processed items & preservatives). Follow along to see what a day of healthful eating looks like in our home!
Water
On weekdays (& weekends as well), my goal is 100 oz of water per day. I mostly stick to plain water, but love sipping on Spindrift too - it’s a sparkling water flavored with real fruit juice that makes a great alternative to sugary sodas. Drinking this much water every day helps me feel energized, makes my skin glow, and can even curb cravings. I recommend this to anyone who feels sluggish or out of sync with their body. Water is so vital to our health! I would encourage you to work with your physician to find a daily hydration goal that’s right for you.
Oats, Eggs & Fruit
My favorite way to start the day is with a simple breakfast of oats, eggs, and fresh, in-season fruit. I boil water & old fashioned oats then mix in vanilla, cinnamon, milk, and a natural sweetener of choice before topping with a variety of sliced fruit (yogurt & nuts make great additions as well).
For a quick breakfast on-the-go, I love MUSH’s chilled overnight oats. They’re sweetened with dried fruits (no added sugars) and there are a lot of great flavors to choose from. When I’m not in a rush, I enjoy making homemade pancakes (I sub oat flour for its added nutrition), or experimenting with a new baked oatmeal.
When it comes to eggs, the most important factor is the quality of the egg. I always look for unbleached, organic, pasture-raised eggs. The yolks should be a bright orange color similar to fresh orange juice. Lately, Hudson and I have been enjoying them scrambled with coconut oil and seasoned with freshly cracked salt and pepper.
Avocado Toast
The cliché millennial avocado toast, yes I know. But, I love it! I slice a locally baked sourdough loaf for the base, and top with a mixture of mashed avocado, salt, pepper, and garlic powder. Some other ideas could be a veggie sandwich (with havarti cheese - trust me), or hummus wrap loaded with mixed greens.
Hudson and I will typically enjoy our avocado toast with a side of sliced apples and peanut butter, or oranges and string cheese - whatever whole foods we have available that day.
Fajita Tacos
We like to do tacos on Monday & Tuesday - they’re quick, light, and yummy! Also, who doesn’t like a taco party to spice up the start of the week? To start, I use a locally bought, preservative-free flour tortilla (or make my own if I have the time), then bake my fajitas: organic chicken breast, plenty of colorful bell peppers, red onions, garlic, and seasoning. Top with sour cream, shredded cheese, and a squeeze of fresh lime.
On the side, i’ll roast my veggies of choice (zucchini, yellow squash and onions are an easy go-to) and dinner is served!
Snackies
I’ve found that planning ahead is the key to success when it comes to eating clean during the week. I like to buy organic veggies & a variety of fresh fruit along with some hummus and yogurt. Sunday night I prep and clean the fruit & veggies to make sure the healthy snacks are easy to grab & ready to be eaten. Some other whole food staples to keep handy could be mixed nuts (or nut butter), homemade granola & organic string cheese. I try to keep my fridge and pantry stocked and listen to what my body is craving each day.
If there’s something I’ve learned through my years of struggling through different diet fads, it’s the importance of nurturing my relationship with food. For years, I wrote off bread and starch because I thought it would make me gain weight. I replaced wheat flour with nut flour, flour tortillas with almond tortillas, and loaded up my plate with animal protein in lieu of pasta, because I thought it would make me thinner.
Little did I know that within a few years, I would go through a traumatic emergency surgery to remove 2 large (and very stuck) kidney stones. Kidney stones can be caused by excessive protein intake, often specifically related to nut consumption. For years I had been unkind to my body - restricting certain foods, and over-compensating with others simply because I wanted to look a certain way.
I’ve learned that my relationship with food should have nothing to do with the way I look, but instead it should have everything to do with celebrating and nourishing the beautiful body that God blessed me with. Today, I eat for health, energy, and enjoyment. God has given us so many wonderful foods to choose from, and strong, resilient bodies to care for. What a blessing that is!
There will be evenings of celebration, filled with fluffy cake slices & crispy slices of pizza and mornings of stillness when we have the time to slice fresh fruit and scramble some eggs. My prayer is that you & I will take delight in each meal, with gratitude, nurturing a healthy relationship with food along the way.
til next time,
Becks