Okay, I must admit, it’s been one of those weeks! If you saw what I ate, you would doubt my credibility as a dietitian whose motto is “moderation and portion control are the keys to healthy living”! There’s no excuse, I stretched myself to thin with commitments this week and turned to simple carbs and sugary sweets to give me the pick me up I needed. Yes, I am human too!
|Chocolate Chip Cinnamon Rolls w/ Pumpkin Spice Icing (#simpleswap) … But I may have had two!!!|
To change things around, I thought why not show you an entire day of how I usually eat to get back on track after a weekend of #wrecklesseating. Plus, one of my favorite blogs is KERF, Kath Eats Real Food. Katie, also an RD, used to blog daily showcasing her meals morning, noon and night! By having that accountability, I remember thinking how much time and care she must have put into planning and preparing her meals.
I kicked off my morning with a 5K around Fiesta Island in Mission Bay. If I don’t workout early, its doubtful I will get anything in. But, I find I experience a lot of indigestion if I eat, even just a little PB2 on toast, before I workout, so I always make sure to get in a balanced breakfast as soon as I finish. Getting the right amount of lean protein and carbs within an hour post workout helps to replenish my energy stores and assists with muscle recovery.
2 Egg Whites, 1 Slice Turkey Bacon, Whole Grain English Muffin & Spinach
(#200 Calorie breakfast)
Sunday’s are usually my catch up days for work, the house and prepping for the week ahead, but before I dove into these, I was able to squeeze in a beautiful walk with a good friend. Since my workouts were a bit off this week, sneaking in two today felt amazing and a solid way to start my week. Plus, working out with friends is one of the easiest ways to boost your mood and catch up on at the same time.
When I finished the walk, I knew it was getting close to lunch time but wanted to stop by the local farmers market to get the items I needed for the week. Since I planned out our meals the night before, I was equipped with my list before I went into the store. Shopping on an empty stomach can even turn an RD into a junk food junkie, and I for sure was not going down that path again this week!
Getting home about noon, I felt my blood sugar getting low. Luckily, the hubby has listened to my request and chopped one of his delicious salads that was anxiously waiting for me. Not wanting to wait to grill chicken to throw on top, I pulled out the last two strips of turkey bacon, a whole wheat tortilla and skim cheese to make a turkey melt to pair with the chopped salad. Balanced meal in minutes, I think yes!
|Turkey Bacon Melt with Chopped Salad and Creamy Cole Slaw Dressing (#300 Calorie Lunch for the win!)|
Next up, meal prep! Since I was lucky enough to have the hubby do a lot of the cleaning and chopping, I began by making a large batch of hummus to nosh on during the week (recipe to come). A few hours went by and I noticed my tummy starting to growl; right on schedule for snack time. Though you would think I would have gone for the hummus I had just made, I was craving something sweet but knew I needed a little protein in the mix to hold me over until dinner.
|Peaches & Greek Yogurt Parfait Topped with Cinnamon & a Drizzle of Syrup|
(#200 calories, 20 grams of protein)
Turned out that only held me over until I returned to the kitchen to start on a new sweet potato concoction I am working up, so I may have sampled a bit of the dough and balanced it out with a few carrots. Hey, that’s better than a handful of cookies or chips, right?!
I picked up some Garlic and Pepper Chicken Sausages last week at Trader Joe’s, so we decided to take out the grill and pair those with sweet potatoes and green beans. We had never grilled sweet potatoes before but heard from my sister in law it was fantastic. So, off we went searching the perfect combination to pair with the grilled sweet potato. Guess what we found? Cilantro-garlic dressing! Wayne was a bit hesitant at first, but I am NOT lying when I said he cleaned the bowl! Fantastic combination.
|Herb Chicken Sausage with Garlic-Cilantro Grilled Sweet Potatoes & Green Beans|
(#350 Calories, #fiberfilled)
I was definitely content after dinner, but just couldn’t resist trying the latest Simple-Swap recipe in the works! Though the recipe is soon to come, I indulged with a dollop of light ice cream.
|Chewy Chocolate Chip Sweet Potato Cookie with Light Vanilla Ice Cream & a Dash of Cinnamon|
(#250 Calories; #slimfullysweet)
Wow…And there you have it… a day (or most days!) in the diet of this dietitian! With a little planning ahead, I now feel satisfied and confident to conquer the week ahead. It’s amazing what a day of getting back on track will do for your mood!
I want to hear from you…How do you reset after going off the health wagon?