Water Intake & WIAW {What I Ate Wednesday}

Daily water intake

I am guilty of not drinking enough water throughout the day. It’s so important to stay hydrated especially when you’re juggling a number of tasks, projects, meetings, workouts etc. Since Frank is a personal trainer, he’s on his feet the entire day and he has been really good at keeping a water bottle close by as well as drinking water early in the morning and before bed.

So…I’m trying something new to ensure that I’m getting enough of that H2O into my system; to have a glass of water every morning before breakfast and directly after breakfast as well as before dinner and directly after dinner. I always bring a big water bottle with me to school and continue to fill up my glass when I’m at home, so I’m really trying to keep the habit going during the morning and night hours. Drinking a glass right before dinner also helps to fill you up and studies have shown that it keeps you from overeating. Let’s stay hydrated together!

What I Ate Wednesday

As a dedicated blog follower over the last few years, I’ve always been intrigued by the infamous WIAW, aka What I Ate Wednesday, post. It’s all about providing readers with a quick rundown of your daily eats that can hopefully inspire and motivate some healthy home cooking of their own. So here is my version of WIAW, which journals yesterday’s meals throughout the day. I’ve also included last night’s dinner recipe for your tasting pleasure!


1 cup of coffee with a dash of almond milk

1 whole wheat english muffin with almond butter and strawberry jam (I wasn’t that hungry but at the same time I was feeling like something sweet!)


Mid-morning Snack

Cherry tomatoes, and not pictured baby carrots and fresh cut celery sticks



Mexican Chicken Salad

In the mix: romaine lettuce, sliced bell peppers, cucumbers, celery, Mexican spiced chicken, black beans, dash of hot sauce, quick guac, fresh salsa, salt & pepper. This is such a refreshing and tasty salad!


Afternoon Snack

1 Banana


A handful of almonds



Last night I ended up making the spaghetti squash instead of the chicken stir-fry that I had originally planned based on Sunday’s meal prep (we’ll have the stir-fry tonight!). A warm bed of spaghetti squash sauteed in spicy marinara topped with chicken sausage and some freshly shaved parmesan cheese; the chicken sausage was the star of the show!


I followed my go-to directions to bake the spaghetti squash and then made a spicy marinara sauce using the following ingredients:

2 tbsp. olive oil

1 16 oz. can of crushed tomatoes

2 cloves of minced garlic

2 finely chopped shallots

1 tbsp. tomato paste

1/3 cup of chicken stock

1 tsp. red pepper flakes

1/4 tsp. salt

1/4 tsp. pepper (Frank loves pepper and this adds a nice peppery kick)

1/2 tsp. Italian seasoning

2 large handfulls of spinach


1. Heat olive oil, garlic and shallots in the pan for one minute.

2. Add crushed tomatoes and all of the spices; let the sauce come to a simmer.

3. Add the tomato paste and chicken stock, stir and bring to a simmer.

4. Add the spinach until it wilts down and stir evenly into the sauce (I find the spinach gives this dish a pop of color and you can’t go wrong with the added nutrients!)

5. Mix in the spaghetti squash with the spicy marinara sauce and cook on medium-low heat until they are well combined and heated through (You don’t have to complete this last step, but I like how the noodles really soak up the flavors from the sauce with the added heat).

As for the chicken sausage, you can buy any type of chicken sausage at your local grocery store. We like to buy chicken as it’s much leaner with less fat and less ingredients than your regular sausage. Nature’s Promise always has a great variety of flavors, too! Last night we enjoyed their Spicy Sun-Dried Tomato chicken sausage. Place the chicken sausage on a foiled and greased pan and bake in the oven for 10 minutes at 325 degrees. Flip and bake for another 10 minutes. Slice into 1/2 thick, angled rounds and place on top of the sauteed spaghetti squash. Top with parmesan and enjoy!

On the side, I used our lemon marinated kale for a delicious and crunchy side salad mixed with tomato wedges, olive oil, salt and pepper.


Now it’s your turn! What did you eat yesterday?


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