A lot of my clients ask me what kinds of foods I eat on a regular basis. I wanted to share with you what I ate today.
Firstly, I have to say that I try my best to be an intuitive eater, which means that I honor my hunger, fullness, and satisfaction signals. This means that I don't eat "100% healthy" all the time, but that I try to eat mostly healthful foods because they make me feel good, and I only eat the foods I truly enjoy. It also means that if I'm craving Cold Stone ice cream or pizza, guess what? I eat it! I just try to really focus on the food as I eat it, taking small bites that I savor and listening to my body when it says it has had enough. Am I perfect at this? No. I'm still learning what intuitive eating means for me, but I am much farther down the path than I was a few years ago.
I read recently that there are two ways to become a more mindful eater that have really helped me:
#1 Take a few breaths before each meal to center yourself and be grateful for the food you are about to eat. It might help you slow down and actually enjoy and pay attention the food, instead of wolf it down while you watch TV or play on the computer.
#2 Love your food. If you love something, you pay attention to it. You don't eat it standing up in front of the fridge, and you don't use it to abuse your body or as a way of ignoring your emotional needs.
Secondly, I aim to eat mostly natural and unprocessed foods. I still eat out (more on weekends) and sometimes rely on convenience foods when I don't have a lot of time, but for the most part I really enjoy whole foods. In fact, I crave them. It doesn't mean that I have a ton of time to cook, however. I spend about 20 minutes over the weekend planning meals for the next week, and I try to cook double recipes so I can refrigerate or freeze them for later. I then shop at a farmers market and Trader Joes and/or Whole Foods every weekend. Having food in the house is essential; otherwise, it would be far too easy to eat out for every meal. I actually bring my lunch to work 4 days a week, enjoying lunch out with friends on most Fridays.
So here's what I had today, in case you were curious! All fruits, veggies, dairy, and meat were organic. Also, I don't measure my food, but here is an estimate just so you have an idea if you wanted to prepare it yourself!
5:30 a.m. - banana with ~ 2 tsp. almond butter
5:40 a.m. - 7:30 a.m. - 1 hour walk/jog with the pups; P90X Chest and Arms
7:40 a.m. - smoothie made with 1 scoop Sun Warrior chocolate raw vegan brown rice protein powder (Amazon.com), 1 T raw hempseed powder (Whole Foods), 1 T peanut butter, 3/4 cup frozen blueberries, 1 cup unsweetened vanilla almond milk)
(I haven't tried the vanilla yet - I get the chocolate flavor, which is sweetened with stevia)
9:00 a.m. - Kombucha (yes, I still have a few left!)
10:30 a.m. - 1/2 sliced cucumber with sea salt
12:00 p.m. - Leftovers! Salad made with romaine, onions, avocado, and Bragg's Organic Healthy Vinaigrette; Crockpot Turkey with Bulgur and Feta leftovers (see this post) and iced tea
3:10 - 6 oz Greek yogurt with almonds, fresh raspberries, and stevia after a 15 minute walk
6:15 - Tuna salad (chunk light tuna, olive-oil mayo, grain mustard, diced onions, relish, sea salt, pepper) on top of a bed of spinach with Skinny Crisps and cilantro-jalapeno hummus from a local vendor
7:00 - glass of merlot with a few episodes of True Blood
Water: approximately 100-120 ounces of mineralized, clean water
Supplements: Dr. Ben Kim's Greens, Carlson's Fish Oils, Carlson's Cod Liver Oil, HMF Forte probiotics, Douglas Labs CoQ10, Pure Encapsulations MSM powder, Standard Process Antronex and Allerplex (for allergies I have to my dogs)
Sunlight: 1 hour in early morning, 15 minutes at 3 p.m. (for vitamin D)
As you can see, I try to eat often (every 3-4 hours) based on hunger. When I exercise a lot, as I have been doing lately in my 3rd month of P90X, it's especially important to fuel my metabolism and honor hunger when I feel it. I never focus on calories or worry too much about serving size. I serve myself lots of veggies and reasonable portions of protein and healthy fats, and if I am still hungry when I finish the food, I serve myself a bit more of what I'm truly craving. Let me know if you have any questions!