What Does a Weekend of Intuitive Eating Look Like?

Since I’ve been eating intuitively for a couple of months, I thought I’d share what I ate this past weekend. I’m pretty excited about how my progress has been going with intuitive eating, I’ve been a lot more conscious about when I’m hungry versus grabbing something because I’m bored and I haven’t been eating (as much) just to eat.

I also jumped on the scale just to see and I’m only about a pound up from when I stopped counting macros which is amazing considering I was eating a lot at the beginning just because I paying attention to my body cues as closely as I am now.

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Saturday

I ended up not having a protein smoothie after my five mile run, I had breakfast not too long before it and I wasn’t that hungry after my run so I just had a little bit earlier lunch after I was done with my run and grocery shopping. I did have an afternoon snack of a protein smoothie bowl with mini chocolate chips and coconut flakes. Dinner was later than usual since I took a long nap after the smoothie bowl but I wasn’t too hungry so it was on the lighter side (with lots of vegetables).

Breakfast: Oatmeal with mixed berries, egg whites and peanut butter plus coffee with creamer

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Lunch: Chicken Tikka Masala with Cauliflower and Peas over rice and lettuce mix with Bolthouse Dressing

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Snack: Smoothie bowl with berries, spinach, protein powder, mini chocolate chips and coconut flakes

Dinner: Scallops with Honey Ginger Glaze, brussel sprouts and lettuce mix with Bolthouse Dressing

Sunday

You can tell I had a bigger appetite after my 10 mile run, I had a lot more food throughout the day (including carbs) but I never felt stuffed or like I was eating because I was bored.

Breakfast: Oatmeal with strawberries, egg whites and peanut butter plus coffee with creamer

Post-run: Smoothie with mixed berries, protein powder and spinach

Lunch: Diced potatoes, bell pepper and egg whites with cheddar cheese and lettuce mix with Bolthouse Dressing

Snack: Plain Greek yogurt with orange marmalade mixed in

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Dinner: Garlic Roast beef with gravy, roasted potatoes and lettuce mix with Bolthouse Dressing

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Training Tip Tuesday #29: How I Organize My Gym Bag

Keeping my bag organized and not just throwing everything in there means I can easily grab out what I need for my run or workout without wasting time digging around and dumping out the entire bag.

I find it easiest to keep similar items together in the same pocket since I usually need to grab them together. I have five pockets I keep items in and here’s what I keep in each:

  • Shoe compartment: flip flops plus workout shoes

  • Small pocket 1: Bluetooth headphones and heart rate monitor

  • Small pocket 2: combination lock, BodyGlide and KT tape

  • Small pocket 3: extra hair ties, small brush, extra headband

  • Large pocket: face wipes, sunscreens (body and face)

Keeping everything in pockets also means that the main compartment is free for my to throw in my workout clothes or foam rollers without breaking anything or worrying about misplacing an item. Overall, it’s a less stressful experience getting to the gym and getting a workout in since I put a system in place for my go-to items.

How do you keep your gym bag organized? Let me know in the comments!

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Weekly Running Report: July 9-15

The temperature just kept on going up this week so I was thankful for lots of early morning runs when I could get them in. It’s making me so glad I’m not marathon training this summer because the heat is just insane. Let’s get into it!

Monday, July 9

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I had another great start to the week with weights and spin class! Since I’m not running as much, I’m starting to see more muscle development which is really nice. And I’m not getting as wiped out from the ~2 hours I spend at the gym between weights and spin class (with some elliptical time in between).

Tuesday, July 10

4 miles ~ 43:39

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I woke up before my 4:30 a.m. alarm so I was out the door for my run at the same time I’d normally wake up at. This meant I saw the entire sunrise from start to finish which was gorgeous! And I kept it at a nice easy pace without starting off too fast.

Wednesday, July 11

3 miles ~ 32:56

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It was steaming in St. Paul with a heat advisory (feels like temperatures over 105) so I spent my Wednesday run on the treadmill. Which was much nicer than running outside with the heat and I watched some Supernatural on Netflix. Started off too fast as I tried to get a feel for my pace on the treadmill but I settled down into a better pace to finish off the run.

Thursday, July 12

4 miles ~ 43:18

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Early morning runs are rough sometimes. Not only did I forget to drink any water before heading out on this run, I also went out too fast. Luckily there’s a water fountain a little bit over a mile into my usual route and I settled into a slower, more comfortable pace for the last three miles. It being 80 at 5 a.m. probably had something to do with that too.

Friday, July 13

Friday ended up being pretty stressful but I got in a long yoga session, almost 60 minutes, even though I was pretty distracted during it. And just before I was going to make dinner, I got a call to pick up Mike since his car stopped working on his way home. Luckily he wasn’t on the freeway and he got the car towed to a place right by his work.

Saturday, July 14

5 miles ~ 53:01

I was hoping to get in another trail run but we had heavy thunderstorms Thursday night. The trails were still closed when I got up Saturday morning so I opted to run around the apartment before going grocery shopping. Even starting off at 7 a.m. didn’t do too much for the temperature, it was sunny and hot again!

Sunday, July 15

9.75 miles ~ 1:45:14

Hot sweaty run and it didn't help that I started off way too fast! My two miles were 10:00 and 9:47, not too smart when it was sunny and the temperature was heading up towards 90 for the day.  Luckily I ran the chain of lakes so I was able to jump in after my run to cool off. But with how warm it’s been, even the lake didn’t feel that cool!

Next week looks to be a repeat weather-wise so hopefully I’ll get out the door a little bit earlier on the weekends. No rain in the forecast so I should be able to get out for a trail run and stay a little bit cooler that way. Let me know how your last week went in the comments!

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Four Ways I'm Adding in More Vegetables (And You Can Too!)

One of my big goals with intuitive eating is focusing on getting in more vegetables to make my diet more nutrient dense. It’s a part of my diet I didn’t get enough in while macro counting, especially when during marathon training when I was just trying to get in enough macros and calories. Here’s the four ways I’m adding in more vegetables as I eat intuitively.

Starting off the day with a serving

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If you’ve been reading this blog for any amount of time, you know I love my morning oatmeal. And I almost always get a serving of fruit or vegetables in with my oatmeal because it’s the easiesttiny breakfast to add those into. Looking for some vegetable oatmeal ideas? Check out my past posts for how I make pumpkin cheesecake oatmeal or carrot cheesecake oatmeal!

Have a side salad

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Almost all of my lunches have included side salads. Even if it’s just a lettuce mix and dressing, I’m getting in a serving of leafy greens. But I’m trying to add in more vegetables to my salad (some of my favorites are sweet mini peppers, cucumber and shredded carrots) to get in an extra serving or two of vegetables.

Snacking on vegetables

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Lately, I’ve been making sure I have ready to snack on vegetables so they are easy to grab and go. That makes it easy when I’m packing my food for work to grab something to snack on when I feel like nibbling on something plus it means I have vegetables ready to add into meals or salads.

Blend it up

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It’s so easy to keep a bag of spinach or kale in the freezer and add into my smoothie or smoothie bowls post-workout. Spinach doesn’t add any extra flavor, while I can taste the kale a bit, but it adds in extra nutrients I wouldn’t get just through fruit. Plus it thickens up my post-workout food just a little bit more.



 

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My Favorite Parts of Summer Running

We’ve been in what I feel like is summer running in St. Paul since we hit our first 80+ degree days back in May. And the temperatures have only continued to rise. Even though I’m hot and sweaty on my runs right now, it’s one of my favorite seasons to run in. Here’s my favorite parts of summer running.

Sunrises

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My weekday runs have given me some gorgeous sunrises and summer is the only season where my 5 a.m. runs line up perfectly with them. It’s the most magical thing to head out and see the sun coming up and over the horizon as I run.

Less Layers

The heat means one thing, I’m not layering on the clothes anymore! After having an extended winter in St. Paul, I’ve never been so happy to pack away my long pants, long sleeved shirts and running jackets. Tank tops and shorts for life! (or until we hit the 40s again)

Trail Running

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This summer has introduced me to trail running and it is filling me with joy right now. And because it’s summer, trail running means running through a forest full of green and it’s just the fulfilling part of my running right now. Trails are my happy place for running.

Early Morning Runs

Besides the sunrises and (somewhat) cooler temperatures, I just love running early in the morning because I feel so accomplished. When it’s 6 a.m. and I’ve already gotten a run in, I just feel more productive the rest of the day. Plus it’s so much quieter on early morning runs and I just have room to think.

What are your favorite parts of summer running? Let me know in the comments!

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