Daily Diary: May 13 – Meals and More

Daily Diary: May 13 – Meals, Movement, and Meaningful Moments 🌿💻

Today kicked off with my favorite rhythm: sunrise grounding and watering the plants. These little rituals anchor me before the day gets going. Thankfully, meal prep saved the morning rush and gave me a hot breakfast in minutes:

Breakfast 🍓🌱

• Turkey Sausage (150g)

• Strawberries (75g)

• Spring Greens (25g)

• Macros: 19g Protein | 7g Carbs | 24g Fat

After breakfast, I headed outside with the kiddos for UVA light time—a perfect pairing with my protein coffee and hydrogen water:

• Equip Protein Shake (1 scoop, 25g)

• Macros: 21g Protein | 0g Carbs | 0g Fat

Lunch 🐟🍓

Once the littles were down for nap, it was my turn to eat. Thanks to prepping ahead, I simply reheated lunch in the air fryer:

• Salmon (170g)

• Green Beans (90g)

• Parsnips (75g)

• Strawberries (75g)

• Macros: 37g Protein | 22g Carbs | 23g Fat

Bonus? I got to sit down and eat with my son who was home for his lunch break—those simple shared moments are always the best.

Snack Time 🥒🫑

After naptime, we enjoyed some more sunshine and soaked up 1900+ IU of UVB. Then it was time for a solid snack:

• Power Pocket Puck (63g)

• Cucumber (69g)

• Orange Bell Pepper (85g)

• Macros: 17g Protein | 6g Carbs | 46g Fat

Dinner 🥬🍗

After clocking out from my full-time work, I grabbed dinner and kept it simple:

• Turkey Breast (6 oz/170g)

• Cabbage (1/2 cup, 75g)

• Fermented Kimchi (30g)

• Olive Oil (1 tbsp/14g)

• Macros: 34g Protein | 9g Carbs | 28g Fat

Daily Macro Totals:

• Protein: 128g

• Carbohydrates: 44g

• Fat: 121g

The day wrapped with some 1:1 coaching sessions through BeckyNilesCoaching.com and holding space in our Mental Health & Addiction Recovery meeting at BNCCommunity.com. Every day might not be perfect—but it can still be intentional, impactful, and full of aligned action. 🌞💪

 The Power of Light for Metabolic Health ☀️

Getting light at specific times of day—sunrise, UVA mid-morning, and UVB in the early afternoon—isn’t just about being outside. These exposures are key metabolic signals for your body. Sunrise light activates cortisol and sets your circadian rhythm, preparing your brain and metabolism for the day. UVA light supports neurotransmitter production like dopamine and nitric oxide, which regulate mood, blood flow, and fat burning. UVB light stimulates natural Vitamin D synthesis, which plays a role in insulin sensitivity, immune function, and even leptin signaling. When you time meals, movement, and mindfulness with light cues, you’re aligning your body with its natural biology—and that’s where real transformation begins.

Have a great night 

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#DailyDiary #MealPrepWin #UVBTime #CircadianLiving #CoachingLife #BNCCommunity