I kinda like giving you what you want. You guys have let me know that these WIAW (what I ate Wednesday) posts are helpful so I want to do them as often as I can! A quick disclaimer about what I eat – I eat what I love. I eat foods I really enjoy and look forward to and I listen to my body. Some days I am more hungry than others so I eat more. Other days I’m not very hungry so I don’t eat much. Some days I snack. Some days I don’t. Some days I workout really hard. Other days I’m pretty sedentary. I listen to the hormonal cues from my body and eat accordingly. There is nothing magical about these foods other than the fact that they work for MY body. I love them, they satisfy me and they help me reach MY goals.
I was in a bacon & eggs mood this morning so I made it happen. Plus macadamia nuts. Why? Because bacon and eggs don’t really fill me up but I didn’t have any veggies so I added more fat. I’d have preferred this breakfast with brussels sprouts but I was fresh out. Bummer.
I wasn’t feeling too hungry for lunch but I was craving texture. Ready for this super random combo? I took hormone free cream cheese and mixed it up with some little pieces of cooked pancetta and filled endive leave with it and topped them with pistachios. Seriously y’all. So delicious!!
I was craving legit veggies for dinner! I try to eat several cups of veggies each day and always fit in cruciferous veggies (cauliflower, broccoli, brussels sprouts, cabbage) because they really fill me up and help to balance my hormones. I made a slight modification to a recipe I love – PaleOMG’s Coconut Cashew Curry over cauliflower rice. It calls for pumpkin but I omitted that because I didn’t feel like I needed the carbs.
A couple weeks ago I did a full podcast episode on the common meals & snacks I eat plus how I adjust for hunger, cravings and low energy. Just don’t forget: these foods work for me because they are foods I love! There is no magic. My food rules are simple:
- I eat foods I love
- I make enough for leftovers (to save time and energy and make my life easier)
- I focus on fat, protein and non-starchy veggies
What did you eat today?
Many of you found my last WIAW post helpful so I thought I’d do another one. Do you guys enjoy these? Would you like to see more of them on the blog? Lemme know! You know I kinda like you guys and want to give you what you want!
Breakfast was modified bulletproof coffee. Now, let me be clear that there is NOTHING “magical” about bulletproof coffee. It is not the magic fat loss bullet. If you love it, if it satisfies your hunger & increases your energy while moving you towards your fat loss goals – go for it. I happen to really love it because it’s tasty and keeps my hunger at bay for many hours. But you can have fantastic fat loss results with chia seed pudding, bacon & eggs, frittatas, etc. This is just a breakfast that really works for me. I did an entire podcast episode on bulletproof coffee so be sure to check that out if you wanna know more. In this cup: Kicking Horse coffee blended with MCT oil, Kerrygold grass fed butter, 1 raw egg yolk and a tablespoon of raw cacao. I find that it is easiest to blend with an immersion blender to avoid having to temper the glass blender with hot water.
Around lunch time I was craving brussels sprouts but didn’t have any leftover meat so I decided to throw in a couple eggs and a slice of bacon. I chopped up a bag of brussels sprouts and sauteed them in the bacon fat before added three eggs. I stir around the yolk (without breaking it) so that the whites cook but the yolk stays a little runny. You could easily just mix it all up like a stir-fry to make it a bit easier/faster.
I felt the need to snack mid-afternoon so I had a small handful (about 10) macadamia nuts. Gotta be careful with nuts because I can easily overdo it and mindlessly munch for 20-30 minutes. No bueno. I portion out a serving and move right along.
Dinner was the all-star meal. I made Everyday Paleo’s chili verde and served it over mashed cauliflower. The chili was a bit time intensive (more than usual for me) but it will easily make enough for several meals and I love that. Leftovers are key! To mash my cauli I just steam up the florets from 1-2 heads and when they are tender enough to be split with a fork I drain the water, add a couple tbsp of butter and blend with my immersion blender. Add a bit of salt and voila! So yum.
I didn’t eat anything after dinner because I was totally satisfied but I did enjoy a cup of blood orange tea with unsweetened almond milk. Sometimes I want something sweet or creamy after dinner but I know my body doesn’t need more food. Tea is a pretty standard go-to for me.
I really want to emphasize that eating for fat loss SHOULD NOT mean being hungry all the time or eating foods you don’t love. I always choose foods I really enjoy and look forward to eating. I don’t spend hours in the kitchen and I rarely experience hunger. Focus on finding whole foods you love and really be mindful and present during your meals.
I have been getting a lot of requests lately to do a #WIAW or “What I Ate Wednesday” post here on the blog! I have to admit that my meals aren’t usually all that fascinating but I’m more than happy to share them here in case they are helpful for you. I’m gonna take it a step further and not only tell you what I ate but why I made that particular choice.
5:15am – After meditation and some quiet time I made a huge glass of water with apple cider vinegar and lemon juice. I don’t do this every day but after drinking wine and having apple streudal on New Years Eve, I’m still feeling a little puffy. This helps me detox a little bit and I don’t mind the taste. It’s 20 oz of water with 2 tbsp of both lemon juice and apple cider vinegar.
7:20am – I’ve been reading and writing for a while and now I’m ready to eat! Bulletproof coffee is always on the breakfast menu. All I do to make it is blend high quality (low toxin) coffee with grass fed butter and MCT oil. I avoid carbohydrates in the morning because that helps me stay in fat burning mode (you can read more about that here) so the healthy fats in bulletproof coffee satisfy my hunger and send my energy levels through the roof. Plus, I happen to think it tastes amazing. I have been trying to eat a little protein in the morning as well so I also had a pork/maca “muffin” – recipe courtesy of Mary, The Paleo Chef. I am adding the protein in because I tend to workout pretty intensely and want me to make sure I’m eating enough to recover properly.
10:30am – Tea time! I enjoyed a mug of hot apple spice tea with a little unsweetened almond milk while taking a break from writing.
12:30pm – Time for lunch! To stay in fat burning mode and create the ideal hormonal environment for it, I still avoid carbohydrates at lunch. Today I made a quick scramble of eggs, bacon, salmon & avocado. Super nutrient dense, super energy dense and totally delicious. It will absolutely help me power through my workout later on!!
2pm – Pre-workout cup of coffee. Nothing special, just plain, black coffee. I have nothing against stevia or unsweetened almond milk, but I was in the mood for black today.
6:00pm – Oh my favorite meal of the day!! On the menu: coconut/cayenne crusted chicken thighs with steamed broccoli. This is super easy and really delicious. I take finely shredded coconut and add salt, pepper and cayenne pepper. Dip my chicken thighs in eggs then into the coconut mixture. I add them to a skillet with a few tablespoons of coocnut oil and let them cook through on both sides.
I didn’t have any carbs with this dinner but don’t worry, I didn’t miss out! I made a super easy dessert (but it looks terrible in the pic so we’ll skip that). I took 1/2 cup of canned coconut milk and added 1 tsp of cacao powder and a few drops of stevia. I mixed it well, just with a spoon, and then added 1/2 cup of fresh raspberries for my little dose of carbs. Yum!!!! It was so good and really easy.
That’s my day in a nutshell! Let me know in the comments or on facebook if you like these types of posts and want to see more of them!
Last month I shared with you my goals for the rest of 2015. They are ambitious. I am on the grind. I’m hustling to drop some body fat and get strongerrrrr.
When I’m pursuing a particular goal, I try to simplify as much of my life as possible. That doesn’t mean I don’t get sh*t done – I sure do. But I simplify my approach and my perspective. I narrow down my focus to the most important things I need to to do to move towards my goal and I get those things done FIRST.
Here’s what that looks like for me: To reach my fat loss goals I know I need to focus on only two things.
- 4 hard, intense workouts each week (next week I’ll share the details of my workouts)
- Whole foods emphasizing fat, protein and fiber
I execute both of these without excuse. No, really. That’s the key: no excuses.
Obviously I run a growing business so that’s not all I can do in a given day. I work. A lot. Each morning I wake up and identify the single most important thing I need to do for Primal Potential. I do that first. I do that between waking and working out.
My willpower and focus is at its peak in the morning. I take advantage of that zone. I get my most important work done. I get my workout in. I plan my meals for the day. That’s it. Those are my top priorities so I make sure they’re taken care of first and foremost.
I get a lot of questions about about what I eat and I’ve done a few “What I Ate Wednesday” posts but today I thought I’d share some more specifics. Keep in mind that this is what works for me. This is based on my activity level, my hormones, foods I love and my time (or lack thereof) to prepare meals. It doesn’t mean it’s a meal plan for you but it might give you some ideas or a starting point.
Breakfast: I’m not much of a breakfast person. I wakeup early and those morning hours are my most productive of the day so I tend to hop right into the grind with my coffee. If I’m hungry, I’ll eat, but I’m usually not hungry in the morning. I’ll do some black coffee and then, on workout days, I’ll do some bulletproof coffee before my workout. Like I said though – if I want food I’ll eat food. I’d typically opt for:
- Bacon, eggs & brussels sprouts
- Baked egg in an avocado
- Chia seed pudding (chia seeds, coffee, almond milk, stevia, cocoa powder)
- Salmon & eggs
Lunch: Lunch and dinner are two big meals for me. I’m usually pretty hungry by lunch time, especially on my workout days. I don’t really snack much (just my personal preference and what works for me) so I want to make sure lunch and dinner really fill me up. I focus on foods I love but I don’t like having to cook in the middle of the day. Oftentime I’ll have leftovers from the night before. Otherwise, I’ll do something really simple that doesn’t require much prep.
- Canned salmon with fresh veggies (tomato, cucumber)
- Jimmy John’s Unwich (lettuce wrapped sandwich with turkey/bacon/avocado)
- Large salad (4ish cups) with tons of veggies and salmon or chicken
- Chipotle salad bowl (no rice or beans) with fajita veggies, chicken or steak, pico and guac
Dinner: I don’t follow very many recipes. For me, they take a bit more time than I prefer and they require obscure ingredients that I might not readily keep on hand (and are therefore often expensive). I tend to pick one of my favorite proteins and eat it along side one of my favorite veggies. My favorite proteins are salmon, steak, bison and chicken thighs. My fave veggies are brussels sprouts, cabbage and cauliflower.
- Chicken thighs in the crockpot with either veggies/chicken stock OR coconut milk/curry
- Salmon cakes and brussels sprouts
- Burgers (without the bun) topped with a fried egg and a side of veggies
- Cauliflower rice and chipotle chicken
- Salmon, mahi or haddock filet with veggies
If I’m eating out the same rules apply: meat + non-starchy veggie. Some of my faves include:
- Burgers without the bun, especially with bacon or avocado (or both!)
- Steaks with a salad or side of veggies (often both!)
- Salmon and broccoli
- A big, beautiful salad with steak or chicken
Like I mentioned, I’m not much of a snacker. I prefer to have a big meal that satisfies me for hours. Throughout my 140 lb weight loss I’ve really found that I need to de-emphasize the focus on food during the day and not snacking really helps with that. With that said, if I’m hungry I’ll have a snack. Typically that would be a handful of almonds or a piece of cheese.
Are these details helpful? If you want more details, make sure to get on my free VIP email list. Do you have questions or are things unclear? Let me know and maybe I’ll do a Q&A post! Next week I’m planning to share my fitness and workout details. Are you guys cool with that plan? Lemme know!