Sophia, Author at Balancing It All

January 10, 2022January 10, 2022

3 Easy Make Ahead Breakfasts

Starting my days with a nutritious and filling breakfast is crucial. It comforts me and sets me up to tackle 2 jobs, the gym, my goals, and constant stress as I live through what feels like the apocalypse. Making a simple meal gives me a sense of normalcy. Also, because I’m incredibly impatient, I like these meals to be quick to make. With that, here are 3 easy make ahead breakfasts to start your day!

3 Easy Make Ahead Breakfasts

Egg White Oats

You can view how I make these egg white oats on my Instagram.

Print Recipe

Egg White Oatmeal

A protein packed and tasty way to jazz up your plan oats.

Prep Time5

Cook Time10

Course: Breakfast

Keyword: blueberries, breakfast, egg whites, meal prep, nut butter, oatmeal, oats, peanut butter, porridge, protein, protein powder, vegan protein powder

Servings: 1 bowl

Author: Sophia

Ingredients

Base Oats Ingredients

3/4 cups dry oats (40g)
1 tbsp vegan protein powder
1 cup water
.45 cups egg whites (100mL)

Optional Toppings

Peanut butter
Blueberries
Trail mix

Instructions

Mix dry oats and protein powder in a bowl.
Add water til it just covers the dry mixture and mix til incorporated. I eyeball this.
Microwave for 2 minutes.
Add egg whites and mix til incorporated.
Microwave for 1 minute.
Mix and keep microwaving until it's at your preferred consistency.
Add your toppings as you see fit

Protein Yogurt Bowl

I love topping my yogurt bowls with everything from fruit, nuts, granola, protein bars, cookies, and cake. It really runs the gamut. In the recipe below, I used an egg white cereal from Trust Foods.

Protein Greek yogurt bowl topped with blueberries, peanut butter, and egg white cereal.

Print Recipe

Protein Greek Yogurt Bowl

Load it up as much or as little as you want for a filling breakfast or quick snack.

Prep Time5

Cook Time5

Course: Breakfast, Dessert, Snack

Keyword: blueberries, breakfast, cereal, dessert, egg white cereal, greek yogurt, nut butter, parfait, peanut butter, protein powder, snack, yogurt bowl

Servings: 1

Author: Sophia

Ingredients

Base Recipe Ingredients

1/2 cup Greek yogurt (170g)
1 tbsp vegan protein powder

Optional Toppings

Blueberries
Peanut butter
Trust egg white cereal

Instructions

In a cereal bowl, mix Greek yogurt and protein powder.
Add any and all toppings!

Protein Chia Pudding

Protein chia seed pudding with blueberries, peanut butter, and honey.

Print Recipe

Protein Chia Seed Pudding

A protein-packed pudding loaded with healthy fats and flavor

Prep Time5

Cook Time30

Course: Breakfast, Snack

Servings: 1 serving

Author: Sophia

Ingredients

Base Ingredients

3/4 cup plant-based milk (~200mL)
3 tbsp chia seeds (~35g)
1 tbsp vegan protein powder

Optional Toppings

Blueberries
Mandarin
Peanut butter
Honey

Instructions

Mix all base ingredients in a bowl.
Place in fridge for about 30 min or overnight. It should have a jelly-like consistency.
Add your toppings.

One Final Note

These recipes are 100% customizable to your needs and taste. But some key things to keep in mind are to include these 3 macronutrients in your foods.

Fats

Fats are essential so don’t skip out on this. It aids in absorbing nutrients and also helps produce hormones. If you’ve had amenorrhea/missed periods, this could be helpful in getting your period started again. But of course, consult with your ob/gyn first!

Carbohydrates

Carbs get such a bad rep and are constantly demonized. Bread and pasta are not the enemy! Carbs are key for energy. That’s why it’s recommended you eat an easy-to-digest carb before working out. It’s also essential for brain health and recovery.

Protein

Protein are the building blocks of not just your muscles but literally everything that makes you you. It also helps keep you feeling full after eating. While protein powders are available and can definitely have their place in a healthy diet, it’s recommended to get your protein from whole foods like beans, veggies, eggs/egg whites, fish, and meats.

January 1, 2022May 11, 2022

2 Tips to be Successful in 2022

Sophia in Austin, Texas. It was in 2021 that I started doing things that changed my mindset from a fixed and stagnant one into one of growth and abundance. You can do it, too!

We’re a few short hours away from the new year over here on the west coast. I don’t know if it’s just me but it doesn’t feel like the end of one year and the start of another. It feels like any other day. In light of the start of a new year and many of us setting intentions, I thought I’d share 2 tips to be successful in 2022.

2 Tips to be Successful in 2022

1. Be ok with going at your own pace

This is a toughie because goals and deadlines can be a good thing. It gives us something to work towards and we feel that sense of accomplishment when we reach the finish line. But on the flip side, it can also put unnecessary pressure to do things when it’s not the right time for you yet.

I’ve had many moments where I felt I needed to do something right away. I stress myself out because it’s not thought out properly. I feel much more at ease when I know I have a goal and I can work on it at my own pace. It might be slower than I want but it allows me to be more mindful about my actions.

2. Ditch unrealistic timelines

I’ll admit I am very guilty of this so this is a reminder to myself as much as it is to you. Again, there’s nothing wrong with goals and deadlines but putting some thought behind it helps.

Here are some things to think about:

What do you want?
Can you realistically accomplish it in x amount of time?
Do you have what you need to accomplish this goal?
Will the end result be the same if you extended your deadline?

Let’s Do This!

I’m not super big on resolutions or NYE but I do plan on implementing the above to my life going forward. It’s easy to be caught up in the resolution-hype and begin planning these grand goals. I’m scaling it back a bit and taking things one step at a time. I have some big things I’d like to accomplish in 2022 and these tips will help keep me on track. I hope it does the same for you!

Let’s do this, 2022!

December 30, 2021May 11, 2022

3 Things to Remember When You Feel Food Guilt

I think it’s safe to say we’ve all had those moments where we’ve found snacks that are hard to say “no” to and before we know it, half the bowl is gone. Occasionally, we feel ashamed we allowed ourselves to indulge. Though I am better at dealing with it now, I still feel these feelings from time to time. With that, I want to share 3 things to remember when you feel food guilt that have helped me.

3 things to remember when you feel food guilt

That overly-full feeling is temporary

Yes, it’s uncomfortable eating more than you’re used to or eating foods you’re not used to. In the moment, it may seem like that full feeling will never go away. But, trust me: it will. Your body needs to digest food, doesn’t it? Eventually your body will either process it or eliminate it. That full feeling won’t last forever. Let nature and biology do its thing and you’ll feel more normal in a day or so.

Your body will self-regulate

After lots of food, you may notice your weight has gone up. I can understand why it would cause someone to freak out. I’ve felt that way myself; my anxiety creeps up and it’s all I can think about. But if you give your body a couple of days of what it’s used to, you’ll find that your body will settle back to how it was.

A scale weighs your entire body: fat, muscle, bones, water, and yes, the food you consumed. It fluctuates for a number of reasons: undigested food, you retained more water because of higher sodium foods, you hadn’t gone to the bathroom yet, etc.

But if you give yourself some time and go back to your usual habits, you’ll see your body will eventually come back to your maintenance.

You’re only human

Remember, at the end of the day, you’re a human being. Give yourself grace when things don’t pan out the way you wanted them to. Indulging in your favorite snack a bit more than normal will not be the end of the world and it will not mean all the work you’ve put into your fitness and health was for nothing.

I like to remind myself that “it is what it is”. Meaning, it happened, it’s in the past, I can’t do anything about it now, and all I can do is move forward. My food guilt usually comes up in social settings where there’s lots to nibble on. I remind myself that I may have eaten more than I intended to but a) it doesn’t happen often, b) I was making memories with friends, and c) overall, I enjoyed myself. That’s more important to me than anything else.

Final Thoughts

Food is fuel but it’s also more than that. Food is nostalgia, memories, a way to bond with others, and an experience. If feelings of guilt creep up, know that it will pass and you will feel like you again soon. Understand that sometimes things don’t go according to plan, no matter what they are. And when they don’t, accept it, and know that you will be ok at the end of the day.

If you’re feeling any shame, I challenge you to say one kind thing to yourself and post it in the comments below!

December 30, 2021May 11, 2022

How to stay on top of your nutrition while traveling

An aerial shot of meals and snacks I prepped for a domestic trip. Everything is labeled so I balance my food throughout the day. Being organized like this helps me achieve my fitness goals.

My eyes tend to be hungrier than my stomach when I’m traveling. Trying new foods is my favorite way of getting to know a new city or country. Since picking up macro counting in 2020, I’ve learned a few tricks along the way to be more mindful about my food choices. And now I want to share them with you so you know how to stay on top of your nutrition while traveling.

How to stay on top of your nutrition while traveling

Plan ahead of time

A few days before a trip, I’ll pull out the Notes app on my phone to plan what foods I want to eat each day. I’ll typically pre-plan breakfast, lunch, and 1-2 snacks each day I’m away from home. I’ll leave dinner free so I can dine out. I also do this for the days I’m traveling to and from my destination. I like the guarantee that I’ll have something I enjoy eating and sits well with me.

Notes app screenshot of the food I bring with myself while traveling.

Package and label everything

When I’m traveling, I don’t want to spend my time worrying about what I’m going to eat for each meal. Hence the planning. I’d rather focus my attention on the activities I’m going to do. That’s why I package and label everything clearly so I know exactly what I’m eating and when. I use Post-It notes to label what I’m eating and pack it all in Stasher bags. They’re secure, sturdy, clear, and I love them.

I meal prep my food ahead of time and label everything so I know when to eat what I packed.

Keep it simple

I love an elaborate meal as much as the next person but when I’m traveling, I want something simple to prepare so I spend less time in the kitchen and more time exploring. I stick to simple ingredients that are easy to prepare and store. Here’s an example of a typical day of eating:

Breakfast – oatmeal packet, egg whites, peanut butter packet, blueberries
Lunch – tuna packets, rice cakes, eggs, greens
Snacks – Greek yogurt, berries, protein bar, banana
Dinner – restaurant food

Bonus tip: if you have leftovers at home that you need to get rid of, bring it with you! This saves you money and prevents unnecessary food waste

Maximize on nutrients

I aim to have a balance of carbs, fats, and protein in my meals. Obviously, when you don’t have access to your kitchen and your own ingredients, it can be a bit more tricky to maintain a well-balanced diet. Most foods you buy out tend to be more carb and fat dominant which isn’t always a bad thing but protein tends to be lacking. That’s why I love bringing my own foods for a few meals; I’m more likely to hit my protein goals.

If you’re not tracking macros, not to worry! Just keep it simple: aim for whole foods and to have some carb, protein, and fat source in your meals.

Be kind to yourself

When you’re traveling or on vacation, it’s easy to get caught up in the moment and indulge more than you planned to. It’s also easy to beat yourself up over it and feel guilty about it. This is your reminder that it’s not the end of the world if you end up eating more than you wanted to. You’re only human and honestly, food is fun and to be enjoyed! Yes, you may feel more bloated but once you go back to your usual meals and drink enough water, your body will feel more normal again. A few moments of increased food intake will just be little blips in the long run.

I hope my tips on staying on top of your nutrition while traveling help you in your trip planning! Is there anything you want to read more of or maybe you have tips of your own? Share your thoughts by posting a comment! 🙂

November 5, 2021November 30, 2021

Behind the Blog

Hello and welcome to Balancing It All. Behind the blog is a currently 30 year old multipotentialite who’s doing her best to balance work, fitness, food, and travel.

Why create a blog?

I had an epiphany recently where I noticed there isn’t a lot of content out there about people like me who are still trying to figure life out. I have a decent job, I have great friends and family, I take care of myself, and I travel. Don’t get me wrong, I’m very thankful I have that much security but there still seems to be something missing. A spark, I guess.

Anyway, we’re at the tail-end of 2021 and have dealt with the pandemic (and more) for nearly two years. With so many changes happening in our world, it has put a lot of things into perspective for me and things are (slowly) being put into motion. More to come on that!

I want this blog to be a one-stop-shop for my experiences and thoughts as a millennial trying to balance everything. It’s my hope that some of it resonates with you and helps you feel less alone.

What can you expect from Balancing It All?

As I said, this blog is about navigating this weird thing called life.

I can’t promise perfection but I can promise transparency and my perspective on still trying to figure it out as a person entering her thirties with all the good and not-so-good that comes with it. It’s scary, to be honest, but surely I can’t be the only one who feels this way. There has to be more of us out there and hopefully through this blog, I can connect with some of you!

If this sounds relatable, stick around! Let’s chat. What’s something you’re trying to figure out for yourself?