daily eats: 2.19.14

Hi All! How was Valentine’s Day? We spent the evening drinking my favorite wine (Evolution) and celebrating a birthday at a bar called Mickey’s in our neighborhood. Lots of fun and lots of boys in underwear. :)  It was also a great weekend (aren’t all three day weekends?) – we saw Gravity (I hated it!), hung out with friends, went for a hike and ate a lot. Oh, and started watching House of Cards…or I should really say, binge-watched House of Cards. Do you watch it? We’re obsessed.

workout: 45-ish minute run/walk at the gym (about 3.5 miles total)

beverage 1: green juice: romaine + cucumber + parsley + lemon + wheat grass + pineapple

how this nutritionist really eats | A Nutritionist Eats

beverage 2: coffee + 1/2 & 1/2

breakfast: bagel + cream cheese during a work meeting

Nutritionists never “recommend” eating bagels for breakfast – they are high in calories, not very filling, and studies always show you eat more than if you were to eat eggs in the morning – BUT you know what? I love them. If I try to avoid them, I’ll think about bagels all day so I eat the bagel, enjoy it and not give it another thought. Could I be skinnier (or stronger – which seems to be the latest word) if I stopped eating bagels and cupcakes and cheese? Probably. Would I be happier? No.

My definition of eating perfectly isn’t about eating “100% clean” or “whole30 approved” or  “low-carb.” It’s about eating a balance of good (for you) food and good (for your soul) food.

lunch: egg salad (2 eggs + mayonnaise + onion) with a big salad (greens + cucumber + cilantro dressing). Loved this ultra-simple egg salad.

how this nutritionist really eats | A Nutritionist Eats

snack: brown rice crackers + cheese stick + a few fried peanuts

how this nutritionist really eats | A Nutritionist Eats

dinner: parmesan crusted chicken breast + asparagus was on the menu. Then there was a last-minute invite to visit Top Round and we never say no to a dinner date. Revised dinner was a roast beef sandwich with provel cheese, horseradish cream, roasted mushrooms on a sesame bun + curly fries + a few bites of custard. It was delicious.

photo (86)

approximate nutrition stats: 1,940 calories, 96 grams fat (44%), 191 grams carbohydrates (39%), 16 grams fiber, 27 grams sugar, 83 grams protein (17%)

thoughts: The calories weren’t as high as I would have thought – a pleasant surprise! Fiber and protein are lower than I usually like, but today was heavy on the good (for your soul) food and that’s ok.

7 toppings for your toast

Toast Toppings | A Nutritionist Eats

I ate toast every single morning for a good two years. Seriously.

Sometimes I would switch it up with some oats or a smoothie but I started my day with a sprouted bagel or two slices of sprouted bread toast for two years. It was also when I worked in a bakery so there was a) lots of bread, b) I ate/slept/dreamt bread, c) it was easy and d) it was delicious!

I’m getting back into my toast routine but I’m stepping up the topping ideas to add some more fun – and NUTRITION – to your typical toast.

Get your toasters ready…

Toast Toppings | A Nutritionist EatsAvocado has to be one of my favorite toppings for toast. A touch of mayo, or a slice of cheese adds a lot, but it’s also delicious on its own. Sprinkle with some high-quality salt (It seriously makes a big difference, I love maldon) and some red pepper flakes if you want a little heat.

 

 

 
Toast Toppings | A Nutritionist EatsProtein-rich greek yogurt gets a sweet drizzle of sweet honey for a delicious and creamy breakfast. Your morning yogurt is now a full meal.

 

 

 

 

 

 
Toast Toppings | A Nutritionist Eats

This is a standard breakfast/lunch/dinner meal. Topping toast with a fried egg is a natural choice and for good reason. Spread with a pat of butter or coconut oil if desired, or simply leave the yolk runny for ultimate dipping.

Toast Toppings | A Nutritionist EatsMozzarella + Tomato may be a little out of the ordinary for breakfast, but why not? A drizzle of olive oil + a sprinkling of salt + pepper is all this toast needs but if you want a little more flavor, add some high-quality balsamic vinegar. It also makes a perfect lunch.

 

 

 

 
Toast Toppings | A Nutritionist EatsPeanut Butter is always a good idea on toast. And it is what I always topped mine with for those two years. Adding bananas + honey is icing on the “toast” cake in my opinion.

 

Toast Toppings | A Nutritionist EatsVegetable Cream Cheese (I couldn’t find one that I liked, so I made my own!) + sprouts is one of those meals that is almost too good to be true. You could also top with some sliced cucumber.

 

 

 

 

 

 

 

Toast Toppings | A Nutritionist EatsRicotta Cheese + Preserves feels like such a treat on a weekday morning. I like it topped with preserves, but you could also go a savory route and top with a drizzle of olive oil + salt + pepper. Apricot or orange flavors are perfect, but really, anything will work.

 

 

 

 

 

 

 

I hope I’ve given you some inspiration to mix up your toast. What do you top your toast with? 

 

daily eats: 1.22.14

So since we’ve last talked, there have been two major things going on. One: Richie and I got nike fuel bands and we love them SO much. Mainly because they motivate me to be more active throughout the day instead of just working out and then being sedentary for the remainder of the day. Two: I tried taking new head shots (sooooo overdue) and instead of getting a good photo, I discovered that I have wrinkles. Around my eyes. Real. Live. Wrinkles. It’s concerning. Now I’m on the lookout for a big, floppy beach hat for our trip to Mexico next month. Where do I find a cute one?

workout: 5 min elliptical warm-up + 33 minutes (whole thing was 45 but I didn’t have time) of the “ultimate hollywood” workout from the Nike Training app. It was a fun fusion of yoga, kickboxing, pilates and sculpting meaning I looked a tad crazy at the gym and I will be very sore. I was getting bored with the elliptical so it was time to switch things up and I think I’ll incorporate more of these Nike workouts into my workout routine.

beverages: coffee + 1/2 & 1/2

breakfast: green smoothie: spinach + banana + pineapple + tera’s whey goat protein + almond milk along with a handful of almonds (I had so much smoothie that I needed two containers…I think I need a bigger smoothie bottle!)

breakfast | a nutritionist eats

(Shortly after the almond picture, I freaked out over my messy desk.)

lunch: sprouted bread + slice of goat cheese + avocado + maldon sea salt flakes is my favorite lunch right now. I keep things simple (and without much prep work) by eating it with some carrot/celery sticks + some deli chicken meat for an extra protein-boost. Normally I use 1/2 an avocado, but we have a ton of avocados to use right now so I used the whole thing. :)

lunch | a nutritionist eats

snack/treat: today was a birthday celebration in our office and while I was hoping that the yellow cupcake + chocolate frosting would be gone by the time I got to them (so I wouldn’t be tempted)…there were plenty. Obviously I ate one and enjoyed every bite.

dinner: I didn’t really have a dinner planned for tonight, I’m still not sure why…so Richie picked up Chipotle. I realize that I had Chipotle for dinner on a recent daily eats post so I apologize, I swear I don’t eat it every day! My standard Chipotle order is: salad (no dressing) + chicken + fajita veggies + black beans + medium salsa + sour cream + extra lettuce along with some chips + guacamole. Dinner also included wine + water + laptop while watching the Badger vs. Gopher game.

dinner | a nutritionist eats

approximate nutrition stats: 2,144 calories, 110 grams fat (47%), 170 grams carbohydrates (32%), 47 grams fiber, 66 grams sugar, 106 grams protein (20%)

thoughts: the calories are on the higher side, but nothing I’m concerned about and  to be expected when you eat an entire avocado+ and have a cupcake in one day!

daily eats: 11.11.13

Hello, hello! How is everyone? In shock that its mid-November like me? Good because I’m in major denial. I’m back for a daily eats post, not with any theme…just a healthy day of food. :)

coffee: totally deserves its own food group, no? I had mine with 1/2 & 1/2. I tried to switch back to coconut creamer (to reduce the dairy in my life) but I just can’t. Coffee is one of life’s simple pleasures and I love it so much more with 1/2 & 1/2. So that’s what I drink it with.

Today I got up early (well, the same time I would get up to go to the gym) and instead of working out, I got ready and went to Starbucks instead. It saves me time on the commute and gives me an opportunity to write, work on the blog and create other content, it’s such a nice way to start the day.

breakfast: protein pancakes + maple syrup + creamy nutzo. This was the first time trying the banana hazelnut flavor of flapjacked protein pancakes – SO good.

lunch: chicken shawarma + greek salad (lettuce + cucumber + tomato +  feta + olives + olive oil + red wine vinegar + oregano). The shawarma recipe, though slightly involved, didn’t take too much time and was delicious. I would recommend it!

Normally I get really snacky in the afternoon, but I spent the afternoon at the doctors office so I wasn’t able to think too much about food. I did however have a smoothie prepared and ready to go. :)

snack: smoothie (vanilla tera’s whey + 1/2 banana + 1 cup frozen berries + 1 cup almond coconut milk) 

workout: now that I’m no longer training for my half marathon, I’ve pretty much stopped running. I think I’ll get back into it, but I’ve been looking forward to mixing it up again. I was still sore from two rounds of the 7-Minute Workout on Saturday (a good indication I need more lunges, squats and triceps dips in my life) so I kept it easy with 25 minutes elliptical + 25 minutes incline walking on the treadmill.

dinner: per usual, I changed our dinner schedule this week. It never fails! Steak + veggies was on the menu, but we ended up with Chipotle. I had a chicken salad + fajita veggies + salsa + greek yogurt (for sour cream) with some chips + guacamole.

dessert: two dark chocolate peanut butter cups

approximate nutrition stats: 1,750 calories, 82 grams fat (41%), 135 grams carbohydrates (30%), 28 grams fiber, 70 grams sugar, 130 grams protein (29%)

Thinking about those in the Philippines affected by Typhoon Haiyan – the destruction is heartwrenching. Give something if you can, they need it.