What I eat in a day

After giving at talk at a local gym, I was asked by someone to write a blog about what I typically eat in a day. I am excited to share what I eat because it reflects what I preach. I eat whole foods – lots of vegetables, fruits, grass-fed meats, and pasture-raised eggs. However, I do not eat the same foods every day. I try to rotate my foods, so that I get the maximum benefits of nutrients.​ I eat very healthfully, but I sometimes have digestive issues. My issue (don't we all have some) is not so much with what I eat, but how I eat. I have to make a point of practicing mindful eating because it is not something I do naturally. I love food and I eat a lot of it. I get so excited about my food that I tend to inhale it instead of chew it.  Every time I eat with my aunt (hello Auntie Chay), she shakes her head and reminds me that if I just ate one bite at a time, I would not have stomach issues. Aunts are so wise, aren't they? After living in this body for almost a half century, you would think I would know how to eat correctly. Life is a journey for sure!

Many people believe that nutrition is overwhelming and confusing. I was one of those people. I vividly remember the nights after taking a nutrition class. Class would be from 4-7pm and then I would head home to eat dinner. If I had not prepped well for the week, I would find myself at Whole Foods searching for a “healthful” meal. I remember leaving the store with absolutely nothing because “there simply was nothing” for me to eat. Yes, I would mutter this under my breath as I was walking out of the store. After class your mind is full of the do’s and the do not’s of nutrition, that you literally feel that there is nothing at all to eat. I was over-thinking things. Nutrition is really not hard, it is actually quite simple and logical. The key to healthful eating is planning and prepping ahead. If you don't plan or prep ahead, you will be walking aimlessly around Whole Foods and leave there with not so healthful choices (as you know, I have been there). When you plan ahead, you will have many nutritious options available in minutes. So...what should you eat? Eat whole S.O.U.L. food - seasonal, organic, unprocessed, and local foods, making sure you consume a rainbow of fruits and vegetables. 

​I am lucky to live in California and have farmer’s markets available to me year round. Not only do I get the freshest produce, I also eat with the seasons. If it isn’t at the farmer’s market, then it isn’t in season yet. Last week one of my favorite fruits appeared - fresh figs. Oh my goodness - they are like candy to me - so sweet and so tasty. They are rich in fiber and minerals, like potassium, magnesium, calcium, and iron. I savor every bite! Yum!!

6am – wake-up
​Upon waking, I have 1-2 glasses of room temperature water. Once I am up, I  boil water and have hot water and lemon (sometimes with ginger) to kick off my morning. I occasionally drink coffee - typically saving that for a weekend treat. I then check emails and do a bit of work around the house before eating breakfast.

7am – breakfast
 As I mentioned, I do not eat the same breakfast daily. I often have 3 eggs (eat the yolks folks!) with veggies– either scrambled or an omelette – cooked in coconut oil. That way I am getting protein, carbohydrates and healthy fats early in the morning. Protein gives me the building blocks that I will need for healthy cells, organs, muscles, connective tissue, and bones. Proteins are also important to our metabolism because the enzymes that trigger chemical reactions in our bodies are proteins. The vegetables (carbohydrates) provide me with many nutrients. I often change which vegetables I use in the omelette or with my eggs to ensure that I am getting my maximum benefit of nutrients. I prep loads of vegetables on Sundays. I roast broccoli, cauliflower, all kinds of squash, fennel, onions, carrots, and mushrooms. The good fats give me energy and help sustain me throughout the morning – plus coconut oil with eggs is delicious! You must try this if you haven't already. Other days I enjoy steel cut oatmeal, a protein shake, or leftovers for breakfast. Yes, that sometimes can mean steak for breakfast!

8am – depending on the day – I am on my way to work or to the gym. For either event, I bring plenty of water to hydrate myself throughout the morning. Remember last week's blog where I did not hydrate myself enough? You will be able to feel the difference in your body if you are dehydrated. You may feel lethargic and fatigued.

Post-workout shake
​On the days that I work-out in the morning, I often refuel with a shake made from whole foods. One of my favorites is a recipe that I got from Dr. Mark Hyman's book: The Blood Sugar Solution: 10-day detox diet. It is a whole foods protein shake. I will share it in my blog next week with another one of my favorite shakes.

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​12:30pm - Lunch
I drink a glass of water before eating lunch or drink one at the beginning of my meal. Lunch for me is typically a salad with some form of protein on top. The protein changes every day, but the usual suspects are sardines, mackerel, hard-boiled eggs, grilled chicken breast or homemade tuna or chicken salad. Of course, I also need a healthy fat, so I add avocado or olives.

Mid-afternoon snack - 3pm-ish
Sometimes I have a hankering for a mid-afternoon snack. Mostly I reach for an apple with almond butter. Other days I eat a hard-boiled egg, handful of nuts, beef jerky (Landjager from Prather's Ranch is my favorite) or homemade hummus with raw vegetables (carrots and celery). My Aunt Judy makes a delicious hummus, another recipe that I will share next week. 

​6-7pm - Dinner
I don't typically like to eat dinner later than 6pm, but sometimes my schedule does not permit this. I figure if I can eat by 7pm, I am doing okay. Dinner always consists of a balanced meal of proteins, fats, and carbohydrates (vegetables). Some of my favorites are grass-fed burgers with bacon, coconut curry stew, Shepherd's pie, turkey chili, stir-fry,  fish tacos, flank steak with zucchini noodles, or simply a piece of wild fish (or other organic protein) with vegetables.

I do not eat dessert on a regular basis, but will indulge on the weekends at times. My all time favorite is The best hot chocolate ever.  I recently made a black bean brownie with peppermint that was quite delicious. It tasted like a Thin Mint cookie without the crunch.  

10-11pm - Bedtime

Well, that is the day in the exciting life of Kristin. Ha! This is what works for me. These meals keep me energized and healthy. However, not everyone can eat the same way or eat the same foods as I do. Make sure you investigate and find out what is right for your body. Everybody  (and every body) is different. The one thing I truly believe is that in order to be healthy, you must eat whole, S.O.U.L. foods. To health and happiness!