What I Eat In A Day—Blood Sugar Balance Edition - Indoors Beauty

What I Eat In A Day—Blood Sugar Balance Edition

What I Eat In A Day—Blood Sugar Balance Edition

Whether you’re intrigued, in a recipe rut, or want balanced meal concepts, welcome. There’s a seat on the desk for everybody. But earlier than we go any additional, let’s make one factor clear: that is merely a glimpse into my dietary decisions—the tiniest pulse on the intricacies of individuality. In some ways, consuming is multifaceted. From meals preferences and dietary allergic reactions to cultural traditions and accessibility, human vitamin is extremely nuanced. Tack on the period of ‘What I Eat In A Day’ movies, and it’s straightforward to overlook our personal bio-individuality. So, within the spirit of intuitive consuming, I’m sharing what I eat in a day—blood sugar balance version. These are (straightforward and satisfying!) meals that assist hormone well being, regular vitality, optimum focus, and restful sleep.

Featured picture by Michelle Nash.

Determine Your Nutrition Philosophy

Before we tap into how to build a balanced plate—and the juicy deets on why I don’t count calories—let’s begin with my nutrition philosophy. In part, this is to provide context. More importantly, it’s a gentle nudge to determine your own nutrition philosophy. Doing so is two-fold: it can help you feel confident in your food choices and achieve your health goals. With that said, I’m a mom to a toddler navigating work and household life in Denver, Colorado. I’m very lively and life is full! As such, my physique wants lots of gasoline. I don’t draw back from honoring my starvation, realizing that an engine doesn’t run with out enough vitality.

A Positive Relationship With Food Takes Time

After spending most of my early 20s under-fueling and overexercising, my current nutrition philosophy is rooted in self-worth.

Repeat after me: I am worthy of fueling my body with nutritious ingredients. I am worthy of eating for pleasure. I am worthy of satisfying my cravings and hunger.

You get the gist. Ultimately, I aim to combine holistic nutrition principles with the joyful embrace of all foods. I believe in recognizing that nourishment extends beyond mere nutrients. It encompasses the interconnectedness of body, mind, and soul. I love embracing a variety of whole, unprocessed foods while honoring daily cravings and what’s in season. Simultaneously, I know that a positive relationship with food takes time. It comes from listening to internal cues—and honoring them—to keep a steady rhythm of trust.

What are the components of a healthy meal?

As often as possible, I prioritize building nourishing, balanced meals—and not just for myself, but for my family, too. And no, this doesn’t mean I’m spending hours in the kitchen. Efficiency is key. So, what does a balanced meal look like? Ultimately, you want to incorporate all three macronutrients: protein, fat, and carbohydrates. More specifically, 4-6 ounces of protein, 1-2 sources of healthy fats (avocados, nuts, seeds, olive oil, etc.), half a plate of fiber-rich vegetables (leafy greens, broccoli, Swiss chard, etc.), and a serving of starchy carbs (rice, whole grain pasta, potatoes, etc.).

Keep in mind that these are general portions. Consider working with a health coach or Registered Dietitian for personalized nutrition support.

Support Blood Sugar Balance

Speaking of balance, let’s dig into another important piece of the puzzle: blood sugar. Also known as blood glucose, it refers to the amount of sugar present in the bloodstream. It’s our primary source of energy! As a woman with polycystic ovary syndrome, stable blood sugar is at the top of my list. After all, balanced blood sugar helps minimize PCOS signs.

What does this seem like in apply? Eating a eating regimen wealthy in low-glycemic index foods, lean proteins, wholesome fat, and a wide range of colourful produce. All of that stated, everybody advantages from secure blood sugar. It’s essential for total well being and well-being.

Hunger Is Dynamic

Rather than count calories—an exhaustive task—consider a more fluid approach. Hello, intuitive eating. This style of eating doesn’t impose guidelines on what to avoid or when to eat. Instead, it teaches you to trust yourself. Without realizing it, your body is innately intuitive. However, many of us struggle to stay in sync with our natural hunger signals, given all of the diet-related messages we consume. Hunger is a dynamic sensation—like the weather, it varies from day to day. It’s influenced by everything from your physical activity and sleep quality, to your individual metabolism, hormones, emotional state, and more. Curious about intuitive eating? Here’s where to start

Signs You Aren’t Eating Enough

In a world obsessed with diet culture, it’s not unusual to seek out your self trapped within the eating-less-is-better mentality. But bear in mind, you want vitality to thrive! Are you consuming sufficient? There are a number of indicators that point out you will not be consuming sufficient to fulfill your physique’s dietary wants:

  1. Chronic fatigue. When you don’t eat sufficient meals, your physique lacks the required gasoline to maintain its each day actions, resulting in persistent fatigue and feeling drained.
  2. Significant and unexplained weight reduction. If you’re experiencing a noticeable—and unintended—lower in weight, it could possibly be a sign that you just’re not consuming sufficient energy to keep up your physique’s wants.
  3. Weakened immune system. Inadequate vitamin weakens the immune system, making you extra prone to infections and extended restoration durations.
  4. Difficulty concentrating. Hello, psychological fog. The mind requires a gentle provide of vitality from meals to operate optimally. Insufficient calorie consumption can impair cognitive operate.
  5. Changes in your menstrual cycle or lack of menstruation. Inadequate calorie consumption can disrupt hormonal steadiness and result in irregular or absent menstrual periods.
  6. Constant emotions of starvation. Duh! Chronic starvation, regardless of consuming common meals, is usually a signal that you’re not consuming sufficient energy to fulfill your physique’s vitality necessities.
  7. Hair loss and brittle nails. Insufficient calorie consumption can affect the well being and look of your hair and nails, leading to thinning hair, hair loss, and brittle or weak nails.
  8. Mood swings. Inadequate vitamin can have an effect on neurotransmitter steadiness and result in temper disturbances, together with irritability, nervousness, and melancholy.

If you expertise any of those indicators, seek the advice of with a healthcare skilled to guage your dietary standing and develop an acceptable plan to fulfill your physique’s wants.

What I Eat In A Day

Without further ado, below are recent eats in a day. I don’t have any dietary allergies or restrictions, but I focus on food quality and overall nourishment.

Remember, this is meant to be a source of inspiration—not copied, bite-for-bite. Based on your genetics, lifestyle, etc. your nutrition needs are different than mine. Bon appétit!

Breakfast

Shortly after waking, I rehydrated via electrolytes. In truth, I sip electrolytes all day! A steadiness of electrolytes—sodium, potassium, and so on.—is critical to keep up optimum hydration. I additionally loved a matcha latte (not pictured) with unsweetened almond milk and some drops of monk fruit. It’s my favourite solution to begin the day.

Although I usually prep overnight chia pudding, I opted for protein pancakes on this specific morning. For this recipe, I used a boxed pancake mix and added collagen peptides to the batter. I topped the stack with Greek yogurt, almond butter, chia seeds, hemp seeds, bee pollen, and frozen wild blueberries. I additionally took my dietary supplements.

Snack

Mid-morning, I noshed on this convenient bar whereas working errands. This bar doesn’t have as a lot protein as I would usually choose, but it surely’s excessive in fiber, low in sugar, and made with easy substances.

Lunch

An everything-but-the-kitchen-sink salad was on the menu today! I threw together leafy greens from our local farmers market, micro greens, leftover air-fried chickpeas, deli ham, cottage cheese, avocado, beet sauerkraut, and my toddler’s uneaten scrambled egg (mom life). I topped my bowl with olive oil and balsamic vinegar. When it comes to lunch, I aim for something quick and energizing. It’s usually eggs or some form of leftovers—and getting around 30g of protein is key for satiation.

Snack

For an afternoon snack, I had a slice of seedy bread, avocado, cottage cheese, smoked salmon, red onion, capers, microgreens, and a generous squeeze of lemon juice. This protein and fat-rich snack kept me full all evening!

Dinner

Thanks to my hearty afternoon snack, dinner was on the lighter side: cauliflower rice stir-fry with garlic, ginger, shrimp, veggies, an egg, avocado, cilantro, and lime juice. I sautéed everything in sesame oil and coconut aminos.

Dessert

Satisfying my sweet tooth is a daily (sometimes, multiple times a day!) occurrence. On this night, I had a couple squares of this chocolate and some bites of my son’s vanilla ice cream (once more, mother life).

Nightcap

For my nightcap, I had a protein hot chocolate (I mix Vital Proteins chocolate collagen peptides with entire milk and boiling water) in addition to my magnesium supplement.

Final Thoughts

To bring this WIEIAD full circle, remember: this is merely a snapshot in time. Hunger fluctuates, daily. No two days of eats look the same. Additionally, when I photographed these meals and snacks, I was in my follicular phase. Hormonal fluctuations (and cravings) impacted my meals decisions!

Ultimately, honoring starvation cues is likely one of the most impactful methods to construct self-trust. Just like a classy machine, the physique communicates via numerous indicators—and starvation is certainly one of its most vital messages. By studying to hearken to your starvation, you possibly can assist it carry out optimally and nurture the place you name residence: your physique.

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