I'm A Dietitian. Here's How I Stayed Healthy All Weekend
Ever wonder what a registered dietitian eats and drinks to start her day off right? Follow along as I walk you through a typical weekend morning.
I view the weekend as a time to set myself up for health success for the week ahead. It is the time to treat my body to good food and fitness. I take walks with friends, eat healthful meals, grocery shop, and meal plan for the upcoming week. This helps instill healthful habits and gives me the gift of free time during the week to spend with friends and family.
My typical weekend day starts around 8:00 a.m. with a mini wake-up dance party. Then, I make it a point to kick the day off with at least 12 ounces of water. Hydration is key, especially if you’re physically active or live in a warm climate.
In addition to dancing and hydrating, eating a balanced breakfast is crucial to fueling a busy day. I typically kick off my weekend with one of two breakfasts. For a savory jumpstart, I'll have two sunny-side-up eggs with avocado, tomato, onion, and a bit of spicy sauce. If I’m in the mood for something on the sweeter side, I'll prep overnight oats that I can dive into with zero effort in the a.m. (See my favorite recipe below!)
Regardless of which meal I choose, both breakfasts pack a protein punch and they help keep my energy up so I can power through the next and favorite part of my day: my workout.
When it comes to exercise, I like to set myself up for success with small, achievable goals. For example, six months ago I could only do one full push up on my toes. I made a goal to work up to 10, and now I can do 20! As an added bonus, I’ve noticed that toning my biceps, triceps, core, and chest have seriously improved my posture, helping me to sit up straight while at work.
My favorite way to sweat is at my local Core Power Yoga studio, where I’ve been focusing on incorporating a handstand into my yoga practice. The yoga sculpt class I take combines vinyasa yoga flow, hand weights, and high-intensity cardio, all topped off with some seriously amazing beats and a room heated to 95°F. I love that I can get in some meditative mind time, build strength, and dance my butt off (again), all in one 60-minute session.
That being said, this is a serious sweat sesh, so hydration is important. I always come to class with coconut water; it’s a great-tasting way for me to hydrate, refresh, and re-energize myself during my workout. It also helps prevent dehydration later in the day. After all, coconut water is filled with nature’s electrolytes!
While I’m on my way home, I like to swing by the grocery store to pick up a few things for the week ahead to ensure easy and healthful weeknight lunches and dinners: Greek-style yogurt, salmon, asparagus, hummus, bell peppers, avocados, eggs, clementines, arugula, and soup, to name a few.
Planning ahead and making an effort to jumpstart my day with fluids helps me stay hydrated, which ultimately leads to good food choices and ensures I’m not confusing thirst with hunger.
Check out my delicious recipe for overnight oats below. Oats are one of my breakfast staples—they are convenient to prepare, and when made with milk offer protein and fiber to help keep me going until lunch. I’ll dance to that!
Lindsey’s Weekend Warrior Overnight Oats
- 1/3 cup Quaker® Old Fashioned Oats
- 3/4 cup milk of your choice
- 1/3 cup fresh raspberries
- 1 teaspoon almond extract
- 2 tablespoons sliced almonds
- 2 tablespoons ground chia seeds
- ½ teaspoon honey
- Dash of cinnamon
- Combine oats, milk, and almond extract in a medium-sized mason jar and stir together.
- Add raspberries, sliced almonds, ground chia seeds, honey, and cinnamon; stir to combine.
- Cover in fridge overnight.
- Serve in the morning!
Lindsey Toth, MS, RD is a leading nutrition expert whose passion is helping others fall in love with food and nutrition. As a media spokesperson, professional speaker, author, blogger, and registered dietitian, Lindsey empowers people to take charge of their health by finding the balance between the pleasure and nourishment in food. Lindsey also serves as the Associate Principal Nutrition Scientist at O.N.E. Coconut Water.