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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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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Three Tips for Starting Intuitive Eating

I’ve now been practicing intuitive eating for over two months and it’s been the best switch for me from macro/calorie counting. I’ve been a lot less stressed and guilty about what I’m eating and trying to figure out what even to eat. Plus I’ve been enjoying my food and experimenting a lot more! Today I wanted to share three tips that have been helpful as I continue on my intuitive eating journey.

Be easy on yourself

I found it really hard to not feel guilty on my food choices when I started intuitive eating and that guilt still creeps up every once and a while now. After years of calorie and macro counting, it’s hard to not remember what I was eating then and compare it to what i was eating in that moment.

But you have to give yourself grace as you figure out how to listen to your hunger cues and what you are hungry for. I’ve found it easier as time goes on and noticed my body evens out what I gravitate towards throughout the day.

Grocery shop appropriately

I’ve found that it’s a lot easier to eat more nutrient dense foods (which I’m graviating to more than foods with less nutritional value) if I keep a wide variety in the house. This means when I go grocery shopping, I load up on a variety of fruits and vegetables.

This makes it easy for me to have a variety of healthy and tasty options on hand to add into almost any meal. Fresh berries into my oatmeal or yogurt, a side salad for lunch or bulking up my eggs by making it into a vegetable hash!

Eat mindfully

I’m still working hard on this but try not to be on your phone, scrolling through social media while eating. I’ve stepped away from electronics for a couple of meals and I’ve found I pay much more attention to what I’m eating and I enjoy it more because my attention isn’t divided.

I’m trying to do this for just one meal a day to continue easing into eating mindfully. It’s easiest to do for lunch since it gives me another reason to step away from my desk and not work through my lunch. Breakfast is harder just because I like to use that time to catch up on social media before heading into work (or out for a run on the weekends).


 

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Quick Recipe: Microwave Chocolate Protein Lava Cake

This past week I’ve been skipping over my smoothies in favor of a different protein-packed snack post-workout. I still love my smoothie, especially after a hot run, but I’ve been craving something different lately. And what I’ve been craving is chocolate lava cake with it’s gooey center.  

Instead of taking the time to make a regular mud cake I took my usual mug cake recipe and adapted it to make it into a mud cake. It satisfies my craving for that gooey chocolate without taking much time. Plus it’s a healthier alternative!

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Chocolate Protein Lava Cake

Ingredients

  • 1 scoop chocolate protein powder (I’ve been using Chocolate Brownie Batter from MyProtein)

  • 1 tablespoon dark chocolate powder

  • 1 teaspoon baking powder

  • ¼ cup liquid as needed

  • Fresh raspberries or strawberries (optional)

  • 1 tablespoon peanut butter (optional)

Mix together protein powder, dark chocolate powder and baking powder. Stir in liquid until combined into a smooth batter. If you’d like some extra craminess, stir in a tablespoon of peanut butter.

Microwave 60-90 seconds, depending on microwave, until outside is firm but inside is slightly gooey. Top with fresh berries and enjoy!

 

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Summer List

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It’s almost the summer solstice so I thought I’d share some of the things I’m looking forward to this summer.

Running: I’m trying out trail running this summer! I found out that Fleet Feet Minneapolis does a monthly trail group run over the summer so I’m excited to join them and check out the trails in the Twin Cities.

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Eating: I cannot wait for fresh berries to be reasonably priced in stores. Fresh raspberries and strawberries are some of my favorite things to eat during the summer and I’m hoping to do some baking with them (maybe making some berry ice cream?).

Reading: I started listening to Crazy Rich Asians by Kevin Kwan and I can’t wait to the finish it. My loan ended before I finished so I’m back on the hold list. Some other books I have on hold are:

  • Circe by Madeline Miller

  • Murder on the Orient Express by Agatha Christie

  • One of Us is Lying by Karen M. McManus

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Cooking: I cannot wait to get some more grilling done at the apartment. It’s a little bit of work to get everything to where we can grill but everything is better grilled. I’m also hoping to do some more experimenting with our ice cream maker and trying to make frozen yogurt.

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Traveling: Mike, Vinnie and I are heading for our first solo camping trip to Cascade River State Park in just a couple of days! We are also hoping to get out for some day hiking trips around the area and of course we have our usual camping trip with my family to Crosslake in August.

What’s on your summer list?