Good morning! Hopefully this week is moving along well for you. Only a few more days to count down before the 4th of July weekend begins. This week’s edition of What I Ate Wednesday is going to explain my rationale for the choices I made for my meals, snacks and drinks. I am a very healthy eater for the most part, and over the years it has become second nature to me.
Over the winter, I went out of my comfort zone and deliberately gained about 5 pounds. I did it because I wanted to add more muscle to my frame. As someone who is on the petite side this can be very hard to do. When I “let myself go” I really just become “skinny-fat.” I am not a huge fan of that term, but it is completely true. So with gaining a few pounds and lifting heavier weights the ultimate goal was to gain a little more muscle.
I would like to get back to my more typical weight range so I have been making some cuts here and there. Not a diet exactly, but just a little more awareness around my food density. You will see what I mean.
WIAW #35: Food Density
Almost every breakfast I eat involves eggs. There was a bowl of oatmeal on Monday, but this is all about yesterday’s eats.
I had a breakfast similar to what I typically have most days. Here we have leftover butternut squash, zucchini, spinach, egg whites and one whole egg. This was all cooked in a bit of coconut oil with a cup of Joe (upictured) on the side.
What was different? Well I normally always have two whole eggs and there is often a slice of bacon there too. Bacon is back to being more of a treat food now. It is delicious, as we all know, so it is easy to let it become an everyday habit. A slice is not very big, and it is very dense in terms of calories and fat. It is not all that filling either, so it is really an easy thing to cut.
After getting some work done I took a break to workout. I managed to get to the gym earlier (around 10:15), but it was already getting a bit toasty out.
Iced green tea shared on Instagram. There was also lots of water involves through the workout too (unpictured).
I went back to the apartment, and blended up a protein shake while I checked some emails. The shake was coconut water, half a frozen banana and strawberries with a scoop of vanilla Sun Warrior Protein and ice. The coconut water was really refreshing! I picked some up on a whim at the food store, and I need to have it more often. The cut here was MCT oil which I sometimes put in a shake, but I decided to save it for my salad. I completely spaced on taking a picture. The heat will do that to a person. However, here is a previously shared shake this is very similar.
After showering and get ready in semi-real clothes (a t-shirt and shorts) I got ready for a conference call and made lunch at the same time. I am all for multi-tasking and do it rather frequently. Or should I say try to do it frequently. I think it is hard to do it well! It makes my mind feel like it is going in a million directions!
Time for lunch!
Salad with spinach, chicken, celery, strawberries and walnuts.
Dressing was apple cider vinegar, a blend of MCT oil and EVOO and some salt and pepper. This is a fairly normal lunch for me. A lot of times I will have a “mini-dessert” after, but the salad was big and rather filling. I brewed a pot of coffee to power me through the rest of the day.
A few freelance articles, online research, a conference call and the afternoon had flown by already. Scott came home so I chatted with him for a few minutes and fixed a quick snack.
Fage Greek yogurt with strawberries and a rice cake with almond butter.
Oh, and there is a packet of stevia in the yogurt because it is the plain variety. It is way too sour to eat on its own (in my opinion anyway). I have been eating a little bit of yogurt again because I was kind of missing it. I cannot handle a ton of dairy, but seem to be doing ok with it right now. Plus, it is really nice to have another protein source option. A girl can get real darn tired of protein powder, eggs and various meats.
I took a break to get caught up on a few things around the apartment and make a few phone calls. I wrapped up for the day and made dinner.
Salmon, plantains, zucchini and one sausage link.
I will probably give the sausage a little break for a while because again it is one of those super dense meats. We had these defrosted so it made sense to eat through them. I only ate one where I was probably eating a few at a time.
I cannot give up dessert of course, but it was just a small piece of chocolate. Sometimes I easily get carried away. This one has a bit of a tart finish, but it is nice for a change of pace. These bars were very inexpensive at Trader Joe’s. Suffice it to say, I was lured in by the low price point.
That is a wrap for this edition of What I Ate Wednesday! I thought it might be helpful to point out that if you do want to lose weight it does not have to be a process of starvation. Looking at food density can allow you to keep your quantity high so that you do not feel deprived. Slow and steady is really the best plan.
Have a wonderful day! Thanks for tuning in for WIAW. I will see you here tomorrow with a collection of my favorite things from June!
Question of the Day:
- Do you consider food density when it comes to your meals?
- What is your summer beverage of choice?
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