What I Eat in A Day: Daily Foods and Routines

Good morning and happy Monday!

Today’s Motivational Monday is taking me a bit outside my comfort zone…

Let me begin by saying that I am not one for posting sad or happy declarations on Facebook. You’ll never see me take a selfie nor share a picture of a restaurant meal when dining out. Actually, you’ll never see me with a phone in my hand when socializing because I’m old enough to think it’s rude. I’ve missed the window of technological immersion by about a decade and since I don’t have kids, who would’ve certainly brought me into the media age, I don’t understand the need to over-share my life. This is why it never occurred to me that anyone would be interested in my daily habits and routines or the foods I eat in a day. Who would’ve thought?

Over the years I’ve had several requests from viewers who were interested to know what I do to keep myself healthy. What do I eat? What’s my fitness routine? What are the habits that allow me to thrive? So finally, in today’s video I am going to wade into uncharted waters and share with you what I eat and the things I do to stay on top of my game.

You’ll learn what I eat for breakfast so that I can start my day in the best possible way. My one daily “must” to stay energized and focused into the afternoon and the daily “Foundational Practices” I have that keep me happy and sane.

In the video I mention different recipes that appear throughout the website such as Salmon Miso Chowder, Basil Pesto, Edamame and Chickpea Salad, Chia Bircher Muesli and Kale Pesto. But I have a new one for you today as well, a Spicy Zucchini Soup, which has become my new favorite.

After you’ve watched the video, I’d love for YOU to share with ME! What are your daily habits? What do you eat in a day that allows you to stay healthy and vibrant? Do you have a daily practice that grounds you and allows you to thrive? Tell me about them in the comments below.

I hope that getting a glimpse of what I do in a day is in some way helpful for you! If it is, then I am happy I shared 🙂

Wishing you a great week!


Juice Recipe

  • 1 to 2 Cucumbers
  • 1 Baby Bok Choy
  • 1 Broccoli stalk (or several kale or asparagus stalks… sometimes a little of all three!)
  • 1 green apple
  • 1 lime or lemon
  • A lot of fresh ginger
  • Fresh turmeric

Put through a juicer and enjoy!

Spicy Zucchini Soup!



  • 1 pound organic spicy turkey sausage (casing removed and crumbled up)
  • 1 large yellow onion, sliced thin
  • 1 large green pepper sliced thin
  • ½ large container of chopped or crushed tomatoes
  • 2 cups of homemade vegetable stock or chicken bone broth
  • 2 cups of water
  • 3 medium zucchini cut up in a chunky dice
  • 1 teaspoon dried oregano
  • 2 tbsp fresh basil
  • Olive oil
  • ½ teaspoon salt
  • Pepper to taste preference
  • Basil Pesto (optional)


  • Sauté onion and pepper in a little olive oil until the onions are translucent and the mixture is fragrant
  • Add the turkey sausage and sauté until cooked through
  • Add the stock, water, crushed tomatoes, oregano, basil, salt and pepper and bring to a simmer
  • Allow soup to simmer for about 30 minutes, covered on a low flame
  • Add the zucchini and cook another 5 to 7 minutes until the zucchini is cooked but not soft
  • Adjust salt and pepper if needed
  • Ladle into bowls and serve with a dollop of basil pesto ~ Enjoy!

Share Your Thoughts...

19 comments on “What I Eat in A Day: Daily Foods and Routines

  1. AvatarMichelle

    Hi Barbara, I am starting to juice and I have copied some of your recipes. Is there any recipe book that you recommend? I am having a hard time trying to figure out how much nutrients I am receiving or need.

    Thanks in advance

  2. AvatarIrene

    Hi Barbara,
    I just found you on the food streaming channel and love all that you’re about! I was actually searching through your website to find anti inflammatory recipes/foods. I saw an ortho doc today who informed me that I have severe arthritis in both hips, I asked alot of questions about what I might do to “help” this condition but he couldn’t offer much. I am almost 67 and live a fairly active life. Not overweight, eat healthy and do exercise regularly. However long walks are no longer enjoyable because I suffer afterward. I am committed to doing what I can and realize how fortunate I am to still be able to do the things I do. Thank you for being such an encouragement to so many, what you do is so appreciated.

    1. AvatarBarbara Mendez RPh MS Post author

      Hi Irene~

      So sorry on the delay but I was traveling and a lot of my email communication got moved to spam. In any case, thank you for commenting and I am so glad you enjoy the site! I hope you find lots of information on there that is helpful to you.

      I will add to my list of video ideas what one can do for arthritis pain so you have some options in the future. Hopefully that will be soon.

      Thank you again!
      Kind regards~

  3. AvatarBarbara holmes

    I would like to make meditation a habit and think more positively.
    Juicing is too expensive.

    1. AvatarSunny

      It has been my experience that when you make meditation a daily habit, negative thoughts don’t haunt you as much. And while juicing is certainly expensive, it’s surely a lot less expensive than medical costs!

  4. Avatarlisa angerame

    hi barbara! thanks for sharing. i love seeing other people’s routines. i have my own:
    i wake up at 530 and practice TM for 20 minutes (that is transcendental meditation)
    then i drink 32 ounces of water before i eat anything
    then i make my morning smoothie: 1 cup of water, 1/4 cup cashews, 2 brazil nuts, 2 tablespoons flax powder, 1 tablespoon hemp seeds, 1 tablespoon cacao powder, 3 dates, 1/2 teaspoon vanilla powder, 1/4″ piece of fresh turmeric, 1 tablespoon mesquite powder, 1 frozen banana, 1/4 cup kale, 1/4 cup blueberries
    then i drop my son at school and walk across town for 45 minutes and then take a yoga class for an hour.
    then i have a snack – an apple or banana or a green energy bar or my on the go chia drink which is chia, cashew milk, date sugar and vanilla.
    at about 1 or so i have lunch which could be a big salad, a big bowl of pasta with homemade sauce or if i am out something really yummy at a vegan restaurant.
    then i make dinner which i have usually sort of planned out ahead of time – always a salad with the rainbow – greens, carrots, purple cabbage, colorful peppers and peptias and sunflower seeds and homemade cashew or tahini based dressing. then i make something easy liker rice, beans and veg, veg chili, tofu or tempeh and vegetables with a baked sweet potato, or i defrost something i made ahead of time like tempeh meatballs, tempeh meatloaf, lentil burgers or beet burgers.
    and if there is still room for dessert, i will whip up instant banana ice cream or avocado chocolate pudding.
    something like that every day!

  5. AvatarAnnie

    I really enjoy your Monday morning videos. I too have a routine on the weekdays. I wake up around 4:45 and lie in bed and set my intentions or the day and say gratitude prayers. Then I sit on the edge of my bed and do some circular arm and neck movements and dry skin brushing. I practice intermittent fasting so I bring a big smoothie to drink about 11:00 and I recently started doing exercise in my cubicle at work 3 days a week and stand all day except for lunch. I do push-ups against the edge of my desk, leg lifts, squats, and have even brought a dumbbell to do some arm exercises. I do them every two hours. When I get home I just started meditating again a couple weeks ago. So far I have been able to do this everyday. I try to finish my dinner by 5:30 since I go to bed at 9:00 on weekdays. I also use a grounding wristband at work and a mat at home. When the weather permits I go for a walk on the weekends. I also make my own sauerkraut and all my meals. I’m so glad I found you on the Internet. You really inspire me.
    Take care

    1. AvatarBarbara Mendez RPh MS Post author

      You’re awesome Annie!! Wow! YOU inspire me! What a great idea about working out every 2 hours at work! I’ve recently started working out twice a day because at my age it’s much harder to keep it all together, so this is a better alternative than going to the gym a second time~ Thanks for the idea! Love it~
      So happy you are part of my community too!

  6. AvatarIraida Mendez

    You are amazing ! We are soooo proud of you! You are an inspiration,even to your parents! We hope and pray that you continue to pursue your dreams, and find every happy day all the love, the beauty and fulfillment that you inspire! We love and admire you so much! The Units


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